Fat Belly Girl

Get In Shape To Wear A Bikini

admin — Wed, 29 Sep 2010 21:51:53 +0000

Do you love summer, but hate the way you look in your swimwear? Get into shape now to wear a bikini this coming summer.You will look great, feel good about yourself, and have a great time enjoying the sun and the water without worrying about your body. First, take an honest look at your diet. Is it well balanced or do you live on junk all day long with a meal or two thrown in there? How much exercise do you get?

Cutting back on sugar that turns to fat will reduce your calorie intake and help you lose weight. You will also have more energy. That extra energy can be used to motivate you to get moving more. Fewer calories with more exercise is going to result in losing weight as well as toning up your body. Losing weight is great, but you do not want loose, flappy skin hanging out of your bikini.

While any type of exercise will help you to lose weight and tone your body, some exercises with work better than others to get your body into bikini shape. First, focus on your upper body. Doing light aerobics with weights up to five pounds will help loosen you up and firm you up. You might even consider some basic weight lifting two or three times per week. For the lower body, walking and running are great types of exercise. You will want to include sit ups and lunges to help firm up your stomach and thighs. Taebo is a great workout for your entire body that is really fun. It is also a great cardio workout.

The key is to find a diet plan that is healthy that you will be satisfied with. If you feel you are missing out, then your willpower will not last. You want to find changes that you can stick with for the rest of your life. The same is true with exercise. The key is to find types of exercise that are going to motivate you to continue. You want to look forward to your workout rather than dread it.

Making such changes is not easy. However, keep in mind the type of bikini you want to wear this summer for days when you have lost all motivation. These changes will make you feel better, have more energy, live a healthier lifestyle, and most of all look great in your new bikini!

Article Source: http://www.hobbyarticledirectory.com

Colin writes about various beach related topics ranging from sun protective swimwear to exotic bikinis. For more writings by him, visit: Bikini Resource

Warning: Exercise And Weight Loss – Discover Helpful Ideas Now

admin — Thu, 23 Sep 2010 01:34:21 +0000

We hear more and more about weight loss programs. It seems every day we find a new way to lose weight.But when we look around it seems every day we see more fat people. Actually losing weight is about more than cutting calories. If you want to lose weight, you can begin by lowering calories, but you are going to have to add activity to your day. If you don’t want the calories you ingest to be transformed into fat, you will have to add and then enhance your weight loss exercise as time goes on. If you cut calories but do not exercise, you are not going to get very far with your weight loss plans.

At the beginning, your weight loss exercise can be quick and simple. Those who are not use to a lot of activity should start out small anyway. Go easy on yourself. You can begin by walking a few blocks each day. You will want to slowly add more and more time to your walks as the weeks go by. You might think that you don’t have time for this type of weight loss exercise, but that is not a good attitude if you want to have success. You can go for a walk after your kids have gone to bed or take them with you, or at work during your lunch hour. That could keep everybody healthy. You can go walk the dog if you don’t have children. If you don’t have a dog… well get a dog.

You will also have to step up your weight loss exercise as you get more serious about your weight loss diet. You can do other activities than just your walks. You might want to get some sort of exercise equipment to have in your home, or you can join a gym. Even though walking is a great exercise for weight loss, you can find other things to do that gets your heart moving and a sweat going for real results. Just enough to get you pumping, nothing extreme. You have to get your heart rate up and keep it up in order to get your metabolism moving. Take it easy at first, but work harder every week. Perseverance and patience are important. Easy does it too.

No matter what weight loss exercise you decide to do, the more important thing is that you do it. You can buy something or pick something, but it won’t do you any good until you commit to it. You have to find time or to make time, and no excuses should be made. Excuses are for the lame. You can find time for weight loss exercise if you really want to. Motivation is the key. Even the busiest people on earth find the time. You may have to get up earlier in the morning or get rid of something in your day, but you can find time to do it. Specially if you are serious about you goals, you will find the time. Now stop reading and go do your weight loss exercise soldier! onkeyup=”cntWords(this,document.postform.c)”>

Article Source: http://www.jodee.biz/articles

Nathan Knightley a busy publisher is also an Internet lover and genuinely enjoys to share his newest findings with readers like you. Discover more now about Weight Loss and about Weight Loss Exercise idea at his website www.weightlossdietglobal.com

Using Supplements Safely to Lose Weight

admin — Tue, 14 Sep 2010 16:50:16 +0000

Weight loss is amongst the top five things to do of almost every American, and at the very top if you are female.With the barrage of advertisements and media today telling us just how we should go about losing weight, it is sometimes difficult to sort out the fads from the methods that will really work for us. Of course, the best way to ensure a lifelong healthy weight is to exercise regularly and consume a healthy, natural foods diet. However, for some of us that is just not enough. There are the extra five pounds to lose for some of us that no matter how hard we exercise or how strict we are with the ice cream and candy, we cannot seem to shed.

There are also some of us who have a lot of weight to lose and are not merely struggling with an extra five pounds. There may be twenty pounds or even fifty to lose, and while exercise and diet will be the best way to go but here, a supplement regimen can be helpful as well. Unfortunately, for people that have this much weight to lose, the road ahead can seem very long, and people often resort to extreme or unsafe measures to lose weight.

There are, however, a few safe and very helpful supplements out there that can benefit people who cannot seem to lose the weight they want to. Forget the ‘fat burners’ that make you jittery, anxious, and out of sorts. While some of these may decrease your appetite in the short term, you generally need to keep increasing the dosage of these pills over time as your body becomes accustomed to the effects. They become less and less efficient, and you become more and more dependent on them. Further, most of them are truly bad for your nervous system and they work by artificially increasing your heart rate. This may help you burn a few extra calories, but at dangerous lengths. You should not risk the effects of elevating your heart rate for the few lousy calories these fat burners may help you burn.

Instead, one great supplement for weight loss is CLA. CLA is most often marketed as Tonalin, which is the trademarked name you may often see on the shelves of health stores. However, the beneficial ingredient is CLA, short for conjugated linoleic acid. CLA is a fatty acid knows as an isomer, and is generally found in meats and dairy. One of the reasons it lends itself so well to supplementation is because not everyone who is trying to eat clean or in a lighter fashion to lose weight can consume the meat and dairy they would need to get high enough levels of CLA.

CLA was not initially used as a weight loss aid, and was in fact used to treat inflammation and help fight cardiovascular diseases. It actually has anti-carcenogenic properties as well. When subjects were being treated, it was discovered that people lost weight while taking the supplement for these other reasons. In particular, it is most helpful for the reduction of abdominal fat, which makes it appealing for many people as a supplement who want to spot reduce and cannot.

Another good supplement for weight loss that is safe is green tea. Like CLA, green tea has many wonderful antioxidant properties. Green tea also has thermogenic properties as well, meaning that it helps the body to burn adipose tissue or, more plainly, fat. The great thing about green tea is that it is also a very pleasant drink, so if you prefer to sip tea rather than take supplements you can just swap your black tea for green tea and reap all of the benefits. Green tea, unlike coffee, actually has calming properties as well even though it contains caffeine. You really cannot get a better combination of benefits than you can in green tea! There is not much better than a fat burning tea that also makes you feel good as it helps to fight free radicals at the same time.

Another supplement used as a weight-loss aid is the amino acid L-carnitine. Many athletes take this on a regular basis, but anyone can use it regardless of athletic ability or body composition. L-carnitine is synthesized with two other amino acids called lysine and methionine, so it is most beneficial to take it in conjunction with a full amino-acid profile. However, supplementing with it alone is also acceptable. L-carnitine also helps to metabolize fat and increase energy similar to the way green tea does, but it is an amino acid instead. You can find it in beef and other dietary sources, but you may want to consider adding it to your supplement routine as well.

If you add these few, safe supplements to your healthy diet and exercise plan, you may just find those stubborn unwanted pounds being shed after all.

Megan Hazel is a freelance writer who writes about nutrition, fitness and well being, usually focusing on particular products such as supplements .

Article Source: http://www.thecontentcorner.com

The Benefits of a Workout Partner

admin — Mon, 13 Sep 2010 03:47:31 +0000

Summer is almost here and many people will be heading to the beach soon. This is the time of year that you may be embarking on a new diet plan or exercise program.While some of us may be able to maintain our good intentions without help, most of us could benefit greatly from a work out partner. There are many benefits to having someone to work out with and with whom you can discuss your weight loss and fitness progress. I know this personally from having worked out alone and also from having a work out partner.

Having a partner that you know is expecting you to be at the gym or at the running track at a certain time will help keep you motivated to go at times when you might otherwise make excuses. Also knowing that you not showing up may make the other person’s work out harder for them to do alone may also give you some added incentive to show up.

Your actual work out is often more pleasant and seems to go faster if you have someone to talk with while doing such boring activities as walking on the treadmill or riding the stationary bike. Having a partner also gives you someone to support and encourage you. Hearing someone else say that you are improving or that you are doing a great job makes you feel good about your time spend working out. In addition, if you are including weight training in your fitness routine, it may be advisable to have a spotter.

If you and your partner have losing weight or fat as a goal, this also gives you someone to compare notes with as far as how you are doing following your diet. Both of you keeping a food journal and discussing it with each other can help give you input as to why you may be having trouble. If you are not having trouble but are doing great, you can help motivate the other person by sharing your success.

So, how do you find a work out partner? If you are already a member of a gym or fitness center, the staff might be able to suggest other members who have the same fitness goals as you. If not, try noticing which members seem to be at the gym at the same times as you and have similar routines, strike up a friendly conversation with them and see if they might be interested in working out together. Some gyms also have a bulletin board where you can post a note that you are looking for a work out partner.

Even if you do not belong to a gym, you may be able to find someone by mentioning to your friends that you are looking for someone to walk with for example. There may be someone at work that you hear mention that they are trying to get fit or lose weight. You might ask them if they would like a work out or support partner.

Most of us do much better at achieving our goals if we have the help and encouragement of someone else. Your chances of success in weight loss and fitness are no different.

Article Source: http://www.hobbyarticledirectory.com

Beth Campbell holds a Masters degree in Counseling and writes about a variety of subjects. Having lost 122 pounds, her articles often discuss how to do an effective weight loss cardio workout and ways to lose weight. Beth also gives free diet tips about ways to lose weight on her Squidoo lens.

3 Bad Diet Mistakes To Avoid At All Cost

admin — Wed, 08 Sep 2010 19:39:19 +0000

Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day.We are not talking here about little slipups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks.

Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal?

You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that.

Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person.

Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.

Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day.

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So What Is So Damaging About Fad Diets? And Why Do They Usually Fail?

admin — Fri, 03 Sep 2010 09:49:15 +0000

Fad diets all stop working for one reason. They’re diets. They are like a pair of pants that went out of style years in the past.Hang around long enough and perhaps they will come back in style. In the same fashion, fad diets seem to recycle themselves in a ten year round or so. Each recreation of the diet adds a few more tweaks. But when you are serious with reference to losing weight, you sincerely want to steer clear of these things like the plague.

Pragmatically speaking, most of these diets will impart some initial fat loss for many individuals. So you get some weight loss initially, but you could also lose some muscle on these programs too, and you know that losing muscle can spell disaster in the long term for your fat burning efforts. But the bigger obstacle with these diets is that the majority who follow outlandish diets usually gain back the fat they lost and then some extra fat! Over time this yo-yo dieting creates disaster within your body and the weight piles on.

On top of that, they often advocate focusing on one variety of food, which can lead to unwholesome eating behavior. I’ve found they are too stringent to be faithfully followed, particularly for a long period of time, and they’re no fun. And anything you can’t follow as a lifestyle will not burn fat in the long run.

Eventually, the very concept of a diet is destined to fail. Why? Diets are based in a temporary mindset. The fact that someone goes on a diet means they will have to come off of the diet. This is momentary?why push yourself to lose 10 pounds when you’re just going to gain it back and then some when you go off of the diet? That may appear simple, but most people just don’t get it. They are looking look to diets as the answer to their weight and health troubles. But dieting is not the solution, and fad diets will in fact create more problems for you. People who are conventional dieters don’t burn fat over the long haul.

If you seek life long fat burning, health and fitness, and a lean body, you should take some guidance from my mom, and doubtless your mom too. She didn’t know anything about fat burning, but she made sure I got nourishing foods growing up. She particularly made a point to make certain I ate my vegetables, especially the green ones. She restricted sugary stuff and other junk, but didn’t totally do away with it, making it a special indulgence for me on occasion. She tried to supply a balanced offering of the different food groups during the day. Mom’s diet was actually fairly sound, and I’ve found that heeding some of this guidance in the pursuit of maximum fat burning and a lean healthy body for the rest of your life is a smart way to go.

You see, your body genuinely craves foods rich in nutrients (antioxidants, phyto nutrients, fiber, vitamins, minerals, etc.) When you eat a good number of your meals from foods rich in essential nutrients, your body will be satisfied and overeating won’t be much of a problem. You then start to burn fat as a natural result of giving your body what it thrives on. On top of that, you’re lowering your risk for illness by promoting a natural alkaline environment in your body with these types of foods.

If you do the converse and eat the majority of your meals from foods lacking in nutrients, you’ll keep eating and eating and eating to fulfill your nutrient needs. This leads to too many calories and a person who will just keep getting fatter and more prone to develop increased probability for sickness with an acidic environment in the body. When this happens, you can just kiss fat burning goodbye.

In summation, nutrition for fat loss, fitness, and good health all go hand in hand. Focus on foods rich in nutrients and steer clear of the hottest diet crazes. Then you will be able to lose weight and have lasting success in keeping the weight off for good.

For more information, please see Fat Burning Information or Weight Loss Surgery.

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Weight loss pills are more effective with Exercise

admin — Tue, 31 Aug 2010 05:09:50 +0000

Obese person always have some lack of confidence. He cannot enjoy his life fully.Some extra fat in your body can completely turn your life into a matter of disgust. You must become careful by now. There is no one disease related with overweight. Extra fat means high blood pressure, high sugar and above all unwanted rise in the level of cholesterol. And a combination of all these becomes heavy on your cardio-metabolic system. One may become an acute patient of hypertension.
Today, diet pills are very much used for losing weight. These pills works exclusively to put down your body weight by allowing your cardio-metabolic system to function well. The direct association of this drug is with the CB1 factor in the human brain that plays a vital role in determining the body weight. Once a control over this CB1 factor is achieved you can easily regulate the weight. Thus it triggers inhibition in rise of the fat level and if the drug is consumed by maintaining a proper fitness schedule, it works better and faster. Diet pills blocks the CBI receptors which are found in the brain and in the peripheral organs. These organs play important role in glucose, lipid metabolism, adipose tissue, the liver, muscle and gastrointestinal tract. It decreases the over activity of the Endocannabinoid system or EC system. The EC system through receptors regulates and control the body weight and energy balance. The medicine can also regulate glucose and metabolism.

But do not use over dosage for losing weight in less time. The very instigation of losing weight with the help of a diet pill might make you develop an addiction towards this pill. This will be a very wrong habit in the long run. Do depend on a weight control pill to shape your abs but at the same time also know whether the drug has some ill side effects. Excess of diet pill does have some typical side effects that can be prevented if you have the prescribed dose and carry out regular exercises. Normally diet pills leads to constipation troubles and nausea tendencies. You can all of a sudden undergo acute headache that has actually resulted due to this drug. Thus use it safely to get the most benefited outcome. You can only stay healthy and trim if you know the right use.

To lose weight effectively, you must have time for proper exercise and improper control over the diet, otherwise losing weight seems very close to impossible. So never think that only taking diet pill keeps you slim and healthy. You must do some physical work and regular exercise. It is an appetite suppressant. It reduces the normal appetite and also the urge to smoke. So by including these medicines you can overcome smoking as well. If you have obesity, type 2 diabetes and abnormal levels of fat in your blood, then this is the right option for you. You need to eat a healthy and low fat diet along with generic Acomplia. Regular exercise is also required with it. It decreases the risk of cardio-vascular disease and almost prevents you from having such diseases. It decreases the fat in your body but it works best, if the waist is 102 cm in men and 88 cm in women. So, take weightloss pill and fulfill your desire to have a physique like a super model.

Weight loss pill is an anti-obesity drug and a CBI cannabinoid receptor antagonist. It stops food cravings which make you eat less than before and you lose weight. According to studies, it has been found that the users reduced weight as much as 20 pounds after proper use of the diet pills.

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How To Get Motivated For Weight Loss And Exercise

admin — Sun, 29 Aug 2010 01:44:29 +0000

If you’ve made the difficult decision to take off some weight – congratulations! For most, making a pledge to their own well-being is the hardest aspect.But despite self-motivation, many people realize they do not know what exercises to incorporate for weight loss.

There are three key sorts of exercise: aerobic exercise, such as jogging; flexibility exercises, such as yoga and other forms of stretching; and strength training, including bodybuilding.

Aerobic and strength training will help you burn up the most calories. Since losing weight is dependent on either burning more calories or taking in less, it is best to focus on these initially to make sure your self motivation lasts as you drop pounds.

Typically, thirty minutes of aerobic exercise three times a week is ideal. Build the interval and frequency as you progress.

But many people whose self-motivation has helped them to begin an exercise for weight loss program ignore the importance of strength training. Aerobic exercise burns more calories initially, but weight lifting increases muscle mass, and muscle burns more calories than fat. A pound of muscle burns 35 calories a day to function at rest; a pound of fat burns only two calories for the same function.

The fitness consensus used to say that to “build” muscle, you should do fewer reps (3-5) at higher weights, and to simply “tone,” higher reps (12-15) at lower weights was the best way. But there is no such thing as “toning.” Definition that happens with what’s incorrectly called toning results because you have lost the layer of fat covering muscle, making the muscle more visible. The size of the muscle underneath depends on how vigorously you train.

You must “tear down” the muscle so it can rebuild itself afterward. In fact, you do not create muscle during workouts but you do in the days after when it’s “resting.” The general rule for strength training is beginning with three sets of 8-12 reps at a weight that leaves you almost incapable of doing the entire set. Then, rest for 30-60 seconds before beginning your next set.

Don’t be disappointed if you are not able to do all of the reps on every set. In fact, use that to gauge when to add weight. If you’re doing each set without any muscle strain, you will want to add weight.

Self motivation got you to begin, but many people have a difficult time maintaining the pace. It helps to know that the source of our motivations is a belief. Think about it: If you didn’t believe the gnawing sensation in your stomach meant you were hungry, you wouldn’t feel motivated to eat.

Understanding what ideas motivate you is necessary to weight loss, because when you feel powerfully motivated, you will exercise without fail. NLP (Neuro-Linguistic Programming) is a form of hypnosis. And there are NLP methods that can create exercise motivation because, over time, desire to exercise for weight loss alone probably will not be enough to keep you going. Exercise hypnosis motivation therapy can help.

Your primary task is naming the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are generally intangibles: money wouldn’t be highly valued criteria, but the freedom, security or fun that money can provide would be.

Next, determine what you need to believe to feel highly motivated to exercise. It’s necessary to bear in mind that logic has nothing to do with belief. Things do not have to be logical to believe them. You may find you already have a belief that goes against this new idea. That’s okay.

While understanding what motivates us is important, exercise hypnosis motivation therapy can put these ideas to work by ensuring self motivation persists. Hypnosis for motivation does this by modifying the computer codes in your brain, so you accept motivational ideas.

Belief systems are based in our unconscious, which is like a computer. Computers do not have any capability to reason. The input controls the output. The methods used in hypnosis for exercise motivation therapy can make you believe nearly anything, as long as you’re willing to believe.

You start by making an image in your mind that illustrates something you already believe, such as, “I love my children.” Then you learn to calibrate the elements or ‘Submodalities’ of that mental belief picture.

Next, you make a mental picture that illustrates your motivational idea. Let’s say your motivational idea is, “If I exercise, then I’ll look great and my marriage will improve.” Then you learn how to alter the Submodalities of this mental image to match with the Submodalities in your calibrated belief picture. Conversely, if a belief is holding you back, the same technique can change that belief to doubt.

Hypnotherapy for motivation that uses NLP can provide you with something of an internal personal trainer. Using an exercise hypnosis motivation program ensures that the passion you started with stays until reaching your objective, and then helps you maintain that objective.

Have you been thinking about start an exercise program to lose weight? For many, committing to their own well-being is the hardest aspect. This article explains what the best exercises for weight loss, and includes information about how to build the motivation to adhere to your new exercise plan.

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Columbus, Oh is offering Doctor Driven Personal Training Weight Loss

admin — Fri, 27 Aug 2010 09:35:56 +0000

What Women Want

The lower body is a big trouble spot for most women.Hips and thighs are where chocolate ice cream and cheesecake come home to rest. When ask women about their least favorite body part, and chances are that a majority will point to their thighs.
It’s the weight of heredity: If your thighs are heavy, chances are that your mother’s are, too.

The bad news? “You can’t lose weight in a single body part.
The reason that you have so many problems trying to rid yourself of your thighs and butt is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go straight to your thighs and butt.

BEST BETS FOR SHAPELIER THIGHS

The good news: If you work at losing weight and exercising, you can slim down and tone up your thighs.
And there are a few specific exercises that may help bring out the best in them.
Trim fat and trim your thighs. If you want to get rid of the fat on your thighs, you’ll need to reduce your overall body weight and body fat.
Start by getting most of your calories from low-fat or high-carbohydrate foods such as vegetables, chicken breasts and whole-grain, unbuttered bread.
Limit your fat intake to 20 to 30 percent of your daily calories. (If you eat 2,000 calories a day, that’s between 400 and 600 calories from fat.) It’s not complicated. Just cut back on fried foods, rich desserts, fatty meats and high-calorie salad dressings.

The aerobic guarantee

If you lose weight all over your body, you will lose it in your thighs. The best way to burn off the most fat is to get 20 to 60 minutes of aerobic exercise–in other words, activity that increases your breathing and heart rate, such as brisk walking, bicycling, step aerobics or running–at least three times a week.

Add weights, subtract inches.

The best way to work off weight and flab is to combine aerobic exercise with resistance training,” says Marcus Creaturo Head Trainer of BEAT Personal Training. Aerobic exercise burns off fat, while resistance training improves muscle tone and strength and firms up your thighs, and the flab goes away. Develop a regimen that includes both types of exercise, says Creaturo, and you’ll be on your way to slimmer, sleeker thighs.
Specific resistance-training exercises can firm your thighs; they’ll look smoother and jiggle less.
It is important that you perform a full body workout, rather than just concentrating on your butt and thighs. This will help increase your metabolism and help bring your body into proportion.
If you’re pear shaped and your butt / thigh areas are much larger than your upper body you’ll need to help break down the muscle and fat. To do this perform lunges – as many as you safely can per set. Your reps per set can can range from 12-15 reps per leg through to 50+ depending on how advanced you are with your leg training. Remember only do what you can! Walking lunges are best but if you don’t have room then stationery lunges are fine. Do this once (beginners) two (intermediate) three times (advanced) per week for around 12 weeks. Once you’ve completed this you can start using other leg / butt exercises but make sure you keep the weights low or light and the reps high around 20-25. Exercises like step-ups off benches etc are also great – don’t use any weights, just lots of reps.
To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stanced squats, deadlifts are all great. Depending on your fitness level including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn’t think were possible. Your current fitness level will determine what you can or can’t / shouldn’t do. There are “beginners” medicine ball exercises you can do as well.
Once you’ve got your butt and thighs to a size that you’re happy with then you can reduce the weights to moderate with reps of around 10-12 to maintain the muscle you’ve built up. You can then add some exercises such as leg extensions and leg curls etc to add more definition to your legs.

General Low Fat Eating Tips
Use brown carbs such as whole grain bread and sweet potatoes over white potato, white rice, white bread and pasta. Keep refined and simple carbs to a minimum. Ã¢â?¬Â¨Cut out as many bad fats from your diet as possible. Ã¢â?¬Â¨Don’t use high oil sauces, dressings or too much margarine or butter in your meals. Ã¢â?¬Â¨Cut fat and skin off your meat and “grill” – do not fry your meat! Ã¢â?¬Â¨Eat decent servings of fresh fruit and veggies. Ã¢â?¬Â¨Eat 5-6 smaller regualr meals per day. Ã¢â?¬Â¨Increase your lean protein intake such as meat, chicken, seafood, protein shakes, egg whites, cottage cheese. Your protein shake must low in fat, fairly low in carbohydrates and high in protein.

By: Steve Bartley
BEAT PERSONAL TRAINING
www.beatpersonaltraining.com

Personal Trainer Columbus, Oh fitness personal training in Columbus Oh A Doctor Driven Personal Training facility, offers weight loss,nutrition, diet, fitness. PERSONAL TRAINING DUBLIN,BEXLEY,POWELL,UPPER ARLINGTON,WORTHINGTON, Pickerington,OHIO

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Combining Strength Training and Diet to Lose Weight Safely and Steadily

admin — Sat, 14 Aug 2010 07:58:16 +0000

People who go on a diet do so for a few main reasons: to lose weight, to improve their overall well-being or both.Many people who diet for weight loss fail to lose weight or, if they do lose, fail to maintain the weight they lost.

As any fitness expert will tell you, losing weight comes down to two main factors: consuming less calories and exercising. This is so true that if someone significantly increases the amount of exercise they do but maintains the same caloric intake, they will almost certainly lose weight anyway. Forget all that you’ve heard about fad dieting – the safest and smartest way to lose weight is through combining diet with exercise.

One of the best forms of exercise to perform if you are trying to lose weight is strength training. Contrary to what you may think, strength training may be more important than aerobic exercise for weight loss because although it increases muscle tissue, strength training burns more fat than aerobic exercise. Of course, this is not to say that people who are overweight should not perform aerobic exercise – as aerobic exercise has its place in any exercise routine. However, strength training should also be included in your routine as well.

Many people – particularly women, shy away from strength training exercise as they think that strength training will cause them to “bulk up” and look unnatural. The image that many people have about strength training is probably an unrealistic one for most people. Unless you are a serious bodybuilder, you will probably not gain the amount of muscles mass that most bodybuilders have. It is important to emphasize, therefore, that if you are trying to lose weight, strength training exercise will help you to maintain the lean muscle mass that you already have underneath your body fat while you are in the process of losing weight. In the end what you will have is a greater proportion of lean body mass to body fat. This means you will be thinner but you will have the muscle and strength that you had when you were overweight.

Unfortunately, many people who go on rapid weight loss programs will usually lose a good deal of their muscle mass along with the fat they lose. It’s important to note that a significant loss of muscle mass can lead not only to lowered metabolism and a loss of bone density as well.

Conversely, strength training exercise will not only speed up the rate at which you lose weight, it has numerous other health benefits as well, including:

1) Builds and strengthens your bones – which protects you from osteoporosis

2) Increases your endurance – giving you more energy for your activities

3) Tones and sculpts your muscles – giving you a better looking physique

4) Increases your self-confidence – the better you look the better you feel!

If you are considering beginning a strength training program, don’t think, however, that you need to workout in a gym for hours at a time to get the benefit that strength training offers. Significant benefits can be gotten with consistent workouts lasting about 30 minutes each time and performed 2 -3 times per week. An easy way to begin is to train with simple weights in your home.

The most important thing you will need to keep in mind about weight loss is if you want to lose weight effectively and keep it off, including some form of strength training exercise in your routine is essential not only to your overall weight loss program but also to your general health and well-being and the way that you age as well.

Furthermore, by combining strength training exercise and taking full control of your eating habits, you will begin to lose weight the best way possible – safely and steadily.

Contrary to what you may think, strength training may be more important than aerobic exercise for weight loss because although it increases muscle tissue, strength training burns more fat than aerobic exercise.

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