Two Weight Loss Nutrition Tips to Try at Home and the Office

Why does anyone need weight loss nutrition tips?Americans today lead unhealthy lives. This is due to a large number of factors, from the food we eat to the activities we do or don't do during the day. Everything we do affects our health though most of stick our heads in the sand and refuse to accept this. In the long run serious health problems like obesity and diabetes could occur. Just look at the statistics on our children these days. Over nine million children are obese and one in 400-600 children under 20 have type 1 diabetes, and the numbers keep growing!

Health nutrition is a very important factor in our lives, so much so that a person who is really conscience of his or her health nutrition very rarely falls ill or ends up with a serious illness.

I am going to talk about two weight loss nutrition tips that may help you live a longer happier life.

1: What types of food do you eat?




Is it fast food high in calories and fat or a more balanced diet consisting of fruits, vegetables and lean meats? Natural vitamins and minerals are a must for every person who wants to start living a healthy life. A big no-no is using high fat foods and sugars. In small amounts they are OK but large amounts lead back to obesity and diabetes. Keep alcohol consumption to a minimum.

2: Get off your butt!

Working in a cubicle all day drains you of a lot of energy both mental and physical. Whenever possible get up and move at a brisk pace try a crossword puzzle and when you get home don't sit in front of the T. V. all night. Even a small thing like a brisk walk after dinner can bring about noticeable results in stress reduction and energy.

Stress is a major factor in unhealthiness so be aware and do what you can to get rid of that stress by yoga, meditation, exercise, whatever just don't let stress knock you down.

Hopefully these two weight loss nutrition tips will help you start and stay on track to leading a healthy lifestyle.

Article Source: http://EzineArticles.com/expert/Ralph_Wilhelm/335146

How to Gain Strength in the Gym

It was always my goal to get as strong as possible, from as little as I could remember. Maybe it was because I was always a small kid, with little to no muscle mass, and was easily pushed around by the crowd. I started going to the gym from around fifteen years old, and fully immersed myself in the world of strength training. Seven years later and I now stand at two hundred and twenty pounds, with a dead lift of over six hundred pounds.

There are many different schools of belief on how to get strong, but the method I used is the method used by some of the top power lifters and Olympic lifters in the world.

Basically, you get stronger by getting stronger.

Confused?

What this means is that there is no pre-curser to gaining strength. Gaining strength isn't a bi-product of some arbitrary goal; strength is the goal in and of itself.




Technically speaking, to gain stronger in exercises you need to train with lower repetitions that you would normally do, and it's generally considered that from one to five reps is the ideal range for maximal strength gain. This is because the lower the rep range is, the more your body trains your central nervous system. This is important because the central nervous system is the driver of your muscles, and the more trained it becomes, the more it is able to recruit as many muscle fibres as possible when needed. It is in this way that someone who is quite small can lift a huge amount of weight if they are properly trained; their central nervous system is working very efficiently.

It is also of utmost importance that you choose the correct exercises when training to get strong. You should be spending around seventy five percent of your time and energy doing squats, bench presses, dead lifts, and barbell rows, with the rest of your time spent on smaller, arguably less effective exercises.

The following is a very simple workout plan constructed to help you get stronger:

Monday:
Deadlift - 1 set of 3 reps
Box Squats - 3 sets of 5 reps
Pullups - 2 sets of 8 reps
Ab Work - 2 sets of 8 reps

Wednesday:
Bench Press - 1 set of 3 reps
Close Grip Bench - 3 sets of 5 reps
Military Press - 2 sets of 8 reps
Bicep Curls - 2 sets of 8 reps

Friday:
Squats - 1 set of 3 reps
Romanian Dead Lifts - 3 sets of 5 reps
Barbell Rows - 2 sets of 8 reps
Ab Work - 2 sets of 8 reps

The aforementioned workout is low frequency, low repetition with the most effective exercises, and hence is a perfect way for a beginner (or even a seasoned expert!) to gain strength. Remember that it's equally as important to have adequate rest and sleep, as well as having a diet with enough protein and calories necessary to recovery from your workouts.

Always keep in mind that gaining strength takes a very long time, so enjoy the process!

Article Source: http://EzineArticles.com/expert/Kim_Hanna/420956

The Top Ten Dumbbell Exercises For Building Strength and Muscle

If you only have a small home workout area and want to get in the best shape of your life, you need a workout mat, a full set of dumbbells and a jump rope. Using just these tools, you can burn off your fat stores, bulk up and get cut in six to twelve weeks.

Dumbbells are a versatile muscle and fat burning equipment. You can perform quite a few dozen movements ranging from muscle building compound exercises like squats to fat burning explosive movements such as the one arm hanging snatch.

Here is a blood pumping workout for building muscle and burning fat:

Start with a warm up for five minutes. Once you are fully warmed up, choose a weight that allows you to perform three sets with twelve reps to start.

Once you perform this routine a few times, vary the workout by choosing a weight that allows you to perform only eight reps but still work for three sets. Be sure to take a full one minute rest period between sets.




For the legs:
1. Dumbbell Squats
2. Go on to dumbbell lunges

For chest and shoulders:
3. Dumbbell incline press
4. Dumbbell flies
5. Dumbbell side raises
6. Dumbbell front raises

For the arms:
7. Dumbbell curls
8. Dumbbell triceps extension

For the abs:
9. Dumbbell side bends
10. Dumbbell roll ups

These are our top ten dumbbell exercises for building strength, endurance and muscle. If you want to cool down with cardio, you can take a fifteen minute low impact cardio workout. If you prefer, you can grab your jump rope and work out for 20 minutes, varying your intensity while keeping your heart rate up. Jump rope workouts are a great fat burning routine.

I prefer to do my cardio on alternate days. Perform each exercise with proper form and be sure to start each exercise with a light warm up weight. I choose a set of 10 pound dumbbells to do my warm up set. This gets me through a set in which I focus on my form and muscle tension.

From there, I'm able to judge my ability to handle the weight and determine when to step up to the next level. Try this routine for about six to twelve weeks; three days a week on alternate days. You can perform your cardio routine on alternate days or after the dumbbell workout.

I rate this one highly for those who are just starting out or for seasoned veterans who need to break up their routine and perform a great full body workout.

Article Source: http://EzineArticles.com/expert/Dennis_Francis/146895