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Paleo Diet Information

The Paleo diet is essentially about the improvement of your diet.

It is developed from the theory that the genes in the bodies of humans today actually resulted from the life conditions formed hundreds of thousands of years ago in the trail of evolution—the caveman era.

Farming and cultivation of agricultural produces such as wheat have only been introduced 10,000 years ago, thus, it is reported that modern bodies have not yet adapted to digest these foods properly. Basically, it takes a longer time for the human metabolism to become adapted to varied lifestyles. When you perform some calculations, the modern humans have not yet completed enough time for their genes to be completely adapted to eating legumes, grains and dairy products. This is the reason why a lot of people suffer from digestive problems because of today’s diets.

The Paleo diet is essentially based in what the cavemen used to eat—fresh vegetables, fruits and lean meats.

This means that processed food should be eliminated. All in all, Paleo diet says that if a food comes in a can or box, you should not eat it. Moreover, there is a number of foods where the Paleo diet revolves around. The main key of the Paleo diet is the consumption of lean meat. You are also allowed to eat some organ meats such as tongues and livers. Even though the cavemen did not normally eat dairy products, they ate eggs, too. However, there is a limit of a maximum of six eggs per week. Nuts may also be eaten while on the Paleo diet. These are efficient sources of monounsaturated fats that are considered good fats. It helps lower cholesterol levels and decreases the risk of cardiac arrest. It also helps in the reduction of the risks of cancers such as breast cancer. But, if you are following the Paleo diet to lose weight, nuts consumption should be minimized as it has a lot of calories. But since this diet will improve your metabolism, you can eat as much nuts as you want later on.

While the key guideline in the Paleo diet is the avoidance of boxed or canned foods, there are also other foods that belong to the off-limits group. As you might have already assumed, cavemen did not know of soda machines so sugar-filled drinks such as sodas should not be consumed. Actually, sugar is not allowed generally and that includes sweeteners and syrups. Products that are based or made with grains are also not allowed such as cookies, rolls, pancakes, etc. And since the cavemen did not eat dairies, products like cheese, butter, creams and milk, among others, should not also be consumed.

Even though the Paleo diet does not allow many usual food options, it offers a lot of benefits.

The Paleo diet is essentially composed of high-protein meals. Studies show that if an average individual eats such diet for a period of six months, he or she could lose up to fifteen pounds. When incorporated with physical activity, you can lose even more weight. This makes the Paleo diet a great option for those who want to become healthier and fitter.

The Paleo Diet Food Lists

Essentially, following the Paleo diet is going back to the basics—adhering to the diet and lifestyle of the human cavemen ancestors.

When the cavemen of the Stone Age ruled the earth, they were gatherers and hunters who eat nothing but the freshest and purest of meats, fruits and vegetables. Eventually, when you decide to follow a particular diet, there are food instructions regarding what you can and cannot eat. Through following the set list of foods, you can be assured to get the best out of the diet and be healthier and better nourished.

Knowing that the Paleo diet is actually based on the natural diet or foods that the cavemen ate, you would need to stay from away foods that are already processed and packaged.

Additionally, there are particular meats that are on the off limits list because they contain a lot of fats. Some of these meats include deli meats, chicken wings, salami, pork sausage, pepperoni, turkey skin, fatty pork chops, pork sausage, fatty lamb chops, bologna, breakfast sausage, and yes, spam.

Paleo Diet Food ListsThe cavemen existed before there was agriculture. Thus, they did not eat wheat or grains. Thus, these foods also fall in the off limits category. Even those they are featured as gluten free cannot be consumed while under a Paleo diet. Other grain produces included in the off limits category are corn, barley, oats, millet, rye, rice, wheat and wild rice. Any food made out of these products should be avoided, too. Examples of these foods are buckwheat, amaranth, bread, cakes, corn chips, cookies, corn starch, corn on the cob, corn syrup, flat bread, donuts, pasta, pancakes, muffins, pita bread, quinoa, pizza, rice flour, rice cakes, rice puddings, rice noodles, rye crackers, rolled oats and tortillas, among many others.

Although there are a lot of foods listed in the off limits category, you are still provided with different options aside so you would not starve. Those who have already tried and stayed in the Paleo diet regimen should agree that there are a lot of great meals that can be eaten. Although the cavemen did not particularly eat dairy, they also ate eggs. You can indulge in omelet prepared with two eggs with ingredients like peppers, mushrooms, onions and tomatoes. You can also snack on fresh vegetables and fruits such as raw carrots, celery and berries. However, when having a snack of vegetables and fruits or consuming them as a side dish for your full meal, eat them without putting a lot of condiments, dressing or sauces. They are healthier when eaten natural or fresh. You can also eat a lot of meat. You must look for meats that are grass fed and pasture raised. If this is difficult, you can settle with the leanest meat of cuts.

What can be considered as the best part of the Paleo diet is it can help slow down your digestive process.

Thus, you will feel full for a longer period of time. When you are follow the Paleo diet, you should only eat when you are hungry because this was how they do it back in the Stone Age. Moreover, do not be afraid of skipping a meal—just eat when you are hungry.

Advantages And Benefits of Resistance Training

If you’re on a mission to lose weight, weight training is necessary because it boosts the level of lean muscle mass inside the body. If I need to lose weight then why does this matter? Every pound of muscle you have accelerates the rate your body burns fat.

You ll find resistance training through the use of dumbbells, weight machines, water bottles, soup cans and resistance bands. You may also use your own body weight as resistance by doing pushups, pull ups, squats, lunges and the like.

When you do only cardio exercises, your metabolism decreases the moment your workout is over. If you add resistance training into the equation, your metabolism stays revved up long after your workout is over—even when you’re sitting on the couch like a hairball.

If you’re still not convinced that weight lifting is important for losing weight, think about this. If two women are the same height and weight, one of which has a body that’s mostly lean muscle while the other woman’s body is flabby, the woman with all the lean muscle will look smaller. Why? Because muscle is compact and takes up less space in the body than fat.

I Need to Lose Weight But I Don’t Want to Get Bulky

Some women shun the concept of resistance training because they have unrealistic fears of getting bulky. Most of the people who get husky either train specifically to gain bulk (professional bodybuilders for instance) or they take performance-enhancing drugs.

General strength training is not, I repeat, certainly will not make you bulky. The one thing it will do is actually make you stronger, leaner and shapelier. Isn’t this what you want?

Tips for Effective Resistance Training

Do resistance training 3 times a week. Don’t overdo it. When you strength train, your muscles need time for them to recover. Ideally, you need to rest a single day between each weight lifting session.

Don’t lift too heavy or too light. Lifting weights which are too heavy could cause you to get injured, and weights which are too light won’t challenge your body.

Use slow, controlled movements instead of rapid movements when you are doing weight training exercises. If you pump iron too fast you will employ momentum rather then strength in order to get through your repetitions, which could sabotage your energy and efforts.

After you lift the same amount of weights and do the same quantity of reps for weeks on end, your muscles get bored and progression slows down. Revamp your resistance training program every couple of weeks so that you continually see results.

If you genuinely want to watch those pounds melt away, never again say I need to lose weight, and find the quickest way to lose weight, combine a quality resistance training program along with sensible eating habits and plenty of cardiovascular exercise.

Losing weight can improve the way you look and feel. If you say to yourself that “I need to lose weight” then check out the free video in the link below.

Best Exercise to Lose Weight

Warning: this style of workout is WAY different than anything you’ve ever tried before and might result in a dramatically leaner, stronger body so that your friends no longer recognize you in a few weeks! Alright, I exaggerated regarding your friends recognizing you, but this workout is still the best exercise to lose weight for busy people who always employ the excuse that they really don’t have time for them to head over to the gym, or even for the normal gym rat to experiment with for a couple of weeks to break away from a plateau.

Please keep an open-mind and don’t worry a lot about what other people think, because this is the best exercise to lose weight. It is quite different and you might get some funny looks, but you’ll get a final laugh with your new rock hard body! In all honesty, most people are too self conscious to experiment with something similar to this. If that’s the case for you, then that’s your loss. This is the best exercise to lose weight if you are short on time.

Fast Workouts Which are The Best Exercise to Lose Weight

Here’s how it works (these workouts can very well be done both at home and even within your workplace): Instead of doing all of your traditional workouts of hitting the gym 3-4 times every week and doing all of your normal weight lifting and cardio routines for 45-60 minutes at a shot… with this program, you will be training for just a couple minutes each time, several times throughout each day, 5 days/week.The program will include only body-weight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day.

Now obviously if you happen to work a normal office job, you are going to need to not be shy about performing a few exercises within your office and keeping your cube-mates watching you. Actually, I’ve discovered that some people who have tried this have actually gotten their co-workers to follow them!

If you have a non-public office, you then don’t have to fear about anybody watching you. If you work from home, or are a stay at home mom, there isn’t any reason you can’t fit these in throughout the day while at home. In case you end up having an active day with meetings and so forth, and can only fit a few these best exercise to lose weight 2-minute workouts in, then so be it, but try to get as many done each day as you are able to.

If you’re on a normal 9-5 office schedule, I recommend performing your 2-minute workouts every hour, on the hour, with the exception of lunch. For instance, you might try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. Some of the body weight exercises which are the most effective to focus on are and are the best exercise to lose weight: body weight squats (and variations)pushups (and variations)forward, reverse, or walking lunges up & down a staircase, floor planks (holding the plank position from forearms and feet), floor abs exercises such as lying leg thrusts, ab bicycles, etc. One-legged body weight Romanian dead-lifts. This list is not fully comprehensive, however I wished to keep it relatively simple.

If you understand other good body-weight exercises, you could add those to your best exercise to lose weight routine also. If you want to keep it real simple and prefer not to get down on the floor for anything, you can stick with squats, lunges, and pushups and still get great results.The benefit of these workouts is the idea that you try enough in 2-3 minutes to get your blood pumping, heart rate up a little bit, a considerable percentage your body’s muscles worked, and body temperature raised. However, it is often not enough to break a sweat in only 2-3 minutes, so that you really don’t have to worry about sweating inside the office or where ever you may be. At the most, you might just get yourself a little moist on your skin.

Simple Workout

Here’s an example exercise workout both at home and your office (adjust the reps up or down based upon your capabilities):Mon/Wed/Fri

9 am – 10 pushups/15 body weight squats, repeat 1X for 2 sets

10 am – plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)

11 am – 5 pushups/10 body-weight squats, repeat for 4 sets

1 pm – plank holds (hold so long as possible in 3 minutes)

2 pm – 8 pushups/12 body-weight squats, repeat for 3 sets

3 pm – plank holds (hold as long as possible in 3 minutes)

4 pm – max pushups/max body-weight squats in one set (no repeat)Tues/Thurs

9 am – 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets

10 am – one legged body-weight Romanian dead lifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets

11 am – 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets

1 pm – one legged body-weight  RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets

2 pm – 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets

3 pm – one legged body-weight RDL 10 each leg/floor abs for 30 sec (no repeat)

4 pm – max fwd lunges each leg/max rev lunges in one set (no repeat)

So as to progress on these workouts, you could either add 1 or 2 reps to each set per week, otherwise you could progress to tougher versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

Other Ideas

The above routines are just a couple examples of how you can use this very unique style of training. Combine your creativity and come up with your own. Think about what you’ve accomplished with these “mini” workouts completed throughout each day… You’ve increased your heart rate and pumped up your muscles 6-8 different times throughout everyday, burning loads of extra calories and stimulating your metabolism.

Although each “mini” workout has been a very short duration, you’ve accumulated a lot of repetitions for almost every muscle throughout your overall body, and you didn’t even have to break a sweat during any of the “mini” workouts. And there’s zero excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you really don’t have to devote any time before or after work to hitting the gym because you already got your workouts progressively throughout the day. This is really the best exercise to lose weight time saving program that I have found. You’ve now got some extra down time on your hands!

Try this type of time-efficient training program out for 3-4 weeks after which go back to your normal gym routines. These types of workouts are the best exercise to lose weight for people who don’t have much time. I think you’ll find that it was a great way to break out of any plateau and stimulate new results in the body. You very well may try mixing in a cycle of those “mini” workouts every a few months to help keep things fresh.

Remember that this is only one method of training and doesn’t indicate that you ought to only follow this method for eternity. There are other workouts that may also be the part of your best exercise to lose weight routine. You might hit a plateau on any given training method, so I’d recommend just rotating it into your arsenal of various training methods. And of course, don’t be concerned as much about what other people think…have the courage to try something a little different. After all, you’re going to be the only one laughing back at all of the “blubber-bellies” at your office which are giving you funny looks while they eat their donuts!

Check out this page for for Weight Loss Motivation and for more information on the best exercise to lose weight, you can check out the great video below.

What is Paleo diet?

In this modern society, dieting has already become a typical way of life. Since there are a lot of diets being introduced, it is essential to know of the basics of every diet in order to determine if a particular diet you are eyeing is appropriate for you. A lot of modern diets eliminate the intake of huge amounts of meat, prohibit carbohydrates or mainly focus on vegetables and fruits. The Paleo diet, on the other hand, is unique due to its basis originating from the diets of the early humans.

Paleo is the shortened term for Paleolithic that refers to the period known in history as the Stone Age. The Paleo Diet is also known as the Hunter Gatherer Diet since it is composed of the foods that can normally be hunted like seafood and meat, and gathered, such as vegetables, nuts and fruits, among others. Basically, the Paleo diet embodies the diet followed by the first humans before animal husbandry and agriculture became applied to present day foods.

The main principle of the Paleo diet is based on the idea that the human body is genetically attuned to what the first men, the race’s ancestors, has consumed.

In other words, the Paleo diet mimics the foods that all humans in the world consumed before the agriculture revolution. The main ideas is that Paleo diet foods only contain foods that are of very high nutritional value, for example, sea foods, lean cut meats, vegetables and fruits. The diet also eliminates the intake of food products and ingredients that were introduced beyond the rise of agriculture, like grains, sugar, salt and dairy products as these are known to encourage weight gain and the higher chance of developing health conditions like diabetes.

The Paleo diet is normally followed largely by athletes as it is a high protein diet. Some of the basic foods in the diet are fruit, vegetables, meat, chicken, fish and nuts. When looking for vegetables to eat, you should get root crops but make it a point to avoid potatoes and sweet potatoes. These foods are considered safe for the body as it contains no additives and preservatives which can be harmful to the health.

Now that you have learned about the basics of the diet, you might find yourself thinking why you should follow the Paleo diet. There is a number of benefits when you switch to the Paleo diet. Primarily, it can help in weight loss. This is because the Paleo diet is generally low in carbohydrates, there is a low caloric count in this diet, low carbohydrates diets are also known to help a lot in reducing the risk factors of having a coronary heart disease. Another benefit is that it is high in fiber, too. There are a lot of benefits in fiber including the lowering of diabetes risk as well as coronary heart disease. Fiber is also an important component in weight loss.

Moreover, for those who are suffering from allergies, the Paleo diet is essentially allergen free. A lot of human manufactured products already contain casein and gluten which are known to be the common causes of food allergy. However, the Paleo diet does not have these ingredients which mean that anyone who follows it can already take on an allergy free life.

Lastly, since the Paleo diet is based on the foods that were consumed before the rise of agriculture, it does not contain additives like salt and sugar, or saturated fats and hydrogenated oils which can all cause diseases including heart diseases. Choosing the Paleo diet, you are making choices towards a healthier and disease free better life.

Weight Loss Motivation – What is Stopping You?

For anybody who is like every other yo-yo dieter out there, chances are you have started and stopped several diet plans without success. The initial week is easy. You’re filled with excitement. You tell yourself “this time will be different.” The next week is OK, a bit harder than the first but you’re still sticking to it. And then what happens? You bend the rules to a small degree and start falling back into your old habits. Why does this happen? Have you noticed how we go through this vicious cycle? I’ll show you why. We’re focusing on the wrong goal.

For whatever reason, we should not perceive our weight loss as being “important enough” to realize. So what would be “important enough” to stick to our new healthy nutrition habits? Your life’s health! Nothing on earth will be important compared to the state of your health.

Really think about it, your health affects everything else in your current life. Once our health is compromised we automatically change our lifestyle habits. Just look at Clinton. Not until he had the ultimate health scare did he really change his eating and exercise habits. Let’s not hold off until our bodies completely have a break down before we decide to look after ourselves.

If you feel lousy, everything you do that day lousy. Likewise, if you happen to feel great, everything you accomplish that day is great. So this year, let’s not concentrate on just losing a few pounds, let’s focus on Health, the #1 thing within our lives. Ask yourself, “How important is my health to me? How do I want to live the rest of my life? Sick and feeling horrible or healthy and feeling vibrant? Will I desire to play golf and tennis in my retirement or will i want to spend it within the hospital?”

The answer to these questions will ultimately dictate your weight and your health for the future. Any lifestyle habit that is involving your health status in a very positive way will automatically cause you to shed weight or maintain a good healthy weight.

Weight Loss Motivation – Checklist For Health

Try this checklist towards health and you will notice weight strip off automatically.

Tip #1

Create the time to focus on health. The number one reason people do not eat healthy or exercise is really because they “don’t have  the time”. But why is it that once we get sick, have a heart attack, are diagnosed with heart disease, diabetes or cancer, we all of a sudden have the time? This doesn’t make any sense. We delay until our bodies are now so ill to finally take measures towards taking charge of it. This is the equivalent to never getting an oil change or servicing your car and letting it  completely break down before doing anything about it. Prioritize your day. What could possibly be more important than your health?  Your children, yes, I agree. But guess what? If something happens to you, who will be there for your children? I know that sounds terrible but it’s true. How many times have we heard stories of little ones losing parents to heart attacks and strokes? Choose health not only for yourself but for your children too. Prioritize  your day to make sure that making healthy meal choices and   exercising are directly at the top.

Tip #2

Have a long hard look into what you’re putting into your body. For one week, read every ingredient of every food you eat. This could potentially be a scary experience. Some ingredient labels on packaged foods sound more similar to a college chemistry class than anything we should be eating. As a golden rule, whenever you can’t pronounce it, chances are high you shouldn’t be eating it. The vast majority of the foods you should be eating shouldn’t even have an ingredients label. They should be vegetables, fruits, raw nuts, chicken, fish, eggs, meat.

If you make 90% of your diet, fresh food, I guarantee you will significantly change your weight along with your health. No time to make fresh food? (please refer back to   #1). Cook more than one portion at a time when you do cook to make sure that there are always healthy leftovers inside the fridge. You can always have for lunch leftovers from the night before. Cook   several portions of 1 meal and freeze some. A good example of this is healthy soup or turkey chili. Place a portion of chili in a  small Tupperware and freeze. You can grab this when in a hurry for lunch or dinner.

Tip #3

How much are you eating? In the U.S., our perception of one portion is extremely distorted. Restaurant portions are about 3 times greater than what it is that we should be eating in one sitting. If we become acquainted with seeing this much food on our  plate at a restaurant we tend to do the same once we are both at home and serve ourselves. According to a study from the Center for Disease Control and Prevention, women are eating 300 more calories each day and men 168 more calories than 20 years ago. It just takes  is 100 extra calories each day to gain 10 pounds a year. here is no  need to “clean your plate”. Many times what’s on your plate is  double what you should be eating anyway. In case you feel some  hunger in the afternoon, add one small apple with a handful of raw  nuts as a snack. Your body will quickly become acquainted with the smaller portions and you may eventually be unable to eat just as much in one sitting as you did before. Remember, you have got access to an abundance of food every day. You don’t need to eat it  all at once.

Tip #4

Stay hydrated! Dehydration has directly been linked to many types of diseases including colon cancer, high blood pressure, and elevated cholesterol levels. Lots of people also mistake thirst for hunger. Thus it may not be that you’re hungry all day, you could   just be thirsty and dehydrated. In due time, dehydration will cause a gradual gain in weight from overeating as a direct result of confusion of thirst and hunger sensations. Have a look at what you’re drinking every day. Coffee or Soda (Diet Coke included)? The caffeine in each will dehydrate you even more and will cause you to  feel hungrier through the day. Diet drinks and sodas? The artificial sweetener actually enhances your appetite and increases food intake. Orange juice and other juices? The sugar and calories can also add up to 10 teaspoons of sugar per drink, which can be anywhere from 150-200 calories. Aside from the undeniable fact that sugar eventually enables you to crave more sugar. Every person   should be drinking 50% of their body weight in ounces of water each  day. So if you weigh 150lbs, you need to be drinking 75 ounces of water every single day. If you happen to drink coffee or another caffeinated beverage through the day, the ounces of water needed increases.

Tip #5

Simply how much do you move every day? The body was  designed  to move! Your heart is really a muscle and needs to be worked just like every other muscle within your body. You don’t need to join a gym to move, you only need to challenge the body along with your muscles each and every day.

Weight Loss Motivation Time Saving Options

The 2 best time saving exercise options I always suggest are:

  1. Go for a walk. You can go for a walk anywhere and anytime. No time you say? Please refer to rule #1.
  2. Set up your own home with some free weights and an exercise ball. You’ll be amazed at the number of exercises that can be done with just your body, some free weights and a stability ball.

If you don’t know how, hire a trainer to show you or get a good  book. That has always helped me build up my weight loss motivation. Get into the workout of scheduling your exercise time each and every day. No ifs, ands or buts. Make your exercise time more  important than phone calls, laundry, errands or lunch dates.

Make a promise to yourself that this time will be about health, not  about short term weight loss. Really evaluate how you are treating  your body on an everyday basis. Is that the same way you would treat a highly valuable, expensive piece of equipment? Because that’s what your body is. There is no amount of money in the world that will buy you another one, so you might as well take really  good care of the one you got!

Check out this post for the best exercise to lose weight or for more weight loss motivation.