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Posts Tagged ‘weight loss programs’

If you want to lose weight, you have to restrict your calories to some degree. There is no way around this basic fact.

Unfortunately, when you restrict calories, you can damper your immune system and be more at risk for sickness. And one serious bout of the flu can keep you out of the weight loss game for weeks.

So, without further ado, here are 5 tips for preventing your immune system from tanking when you are burning body fat:

1. Increase your standard of hygiene: One of the biggest and simplest mistakes people make is not keeping their hygiene in check. You see, a lack of hygiene increases the amount of germs your body has to deal with. And this can increase your chance of getting sick when restricting calories.

2. Drink filtered water: Water from the faucet may not make you sick, per se. But it has higher concentrations of bacteria that stress your system. So try to get a basic charcoal filter at the very least to give some relief to your immune system.

3. Load up on anti oxidants: And keep in mind that whole foods are far superior to pills here. So make sure you have a wide variety (don’t focus on super foods) of flavonoid rich foods. You see, foods interact with each other in ways that we currently do not understand.

4. Keep your social ties going: Maintaining a strong social network is paramount for maximum health. You see, research has shown that people with super strong social ties are more likely to not get sick. So don’t let your social bonds wither away no matter how busy you are.

5. Mitigate stressful situations: It’s impossible to eliminate all stress, but you can learn how to manage the stress that has a negative impact on you. The key here is to experiment with many different modalities and then sticking with the one that suits you best.

Too many people make the mistake of neglecting their immune system when trying to lose weight. Perhaps you have been neglecting yours. So make sure you follow the advice in this article to stay sick free when losing weight.

Author Katherine Crawford, a Harvard exercise physiologist and recent arm fat sufferer, teaches women how to get rid of bingo wings fast. Discover how to get sexy and toned arms by visiting her blog about how to tone flabby arms with the best methods right now!

You can’t expect to lose fat at the fastest rate possible without resistance training. Time and again, the research has proven this.

Now the main issue here is that the way you exercise could be damaging your connective tissue. This can happen even if you don’t feel anything while you exercise.

So here is how to keep your bones, joints and muscles healthy when losing weight:

1. Get strong and flexible: Resistance training is a must for rapid weight loss. But you should also make sure you incorporate flexibility training as well. You see, a lot of injuries and joint misalignments are a direct result of inflexibility. Having said that, don’t skimp on the weights-they are critical.

2. Eat joint friendly foods: There are certain nutrients that your body uses to regenerate cartilage and connective tissue. You can get these nutrients from leafy greens and seafood. Or, you could supplement your diet with calcium and vitamin D.

3. Supplement with shells: Doing so will protect your joint spaces and potentially regenerate your damaged cartilage. The main catch here, however, is that this effect takes a long time. And this makes sense since cartilage wears out over long periods of time.

4. Work from the standing position: The simple act of working from the standing position can take a lot of stress off of your lower back. And the good news is that many companies are offering standing desks for pennies on the dollar. As an added bonus, you will burn more calories.

5. Stay away from cigarettes: Cigarettes are not good for your bones because they make them more porous. And porous bones are more likely to break with minimal stress. So make sure you take lots of calcium and at the very least decrease the frequency of your smoking.

Keeping your bones, joints and muscles healthy is very important if you want to be able to keep on exercising well into your later years. And the good news is that most injuries are preventable with the right approach.

Author Katherine Crawford, a Harvard fitness physiologist and recent arm fat sufferer, teaches women how to lose loose arm fat quickly. Learn how to get sexy and toned arms by visiting her blog about how to get rid of flabby arms rapidly right now!

Figuring out how to get rid of bingo wings with the right diet can be extremely confusing. After all, even the government has had a hard time settling down on standardized recommendations.

Combine this will all the marketing lies out there and you have a recipe for mass confusion. And confusion is not good if you want fast results.

Now if the government can’t decide and if the marketers are flooding the media with lies, how are you supposed to choose the right diet to get rid of those bingo wings? If only things were simple in modern times.

But not all hope is lost because I’ve already been there and done that many times over. And I’m ready to share my findings so that you don’t have to waste time. Precious time you could use to get rid of those bingo wings!

Thus, here are 4 pros of high carb diets for getting rid of bingo wings:

1. Lots of energy. Your active tissues (brain, muscle, organs, etc) prefer carbohydrates as their main energy source. If you eat properly balanced meals while going high carb, your energy levels should be really high.

2. Carb tooth satisfaction. Some women love carbs. And with a high carb diet you don’t have to feel deprived. Just make sure that your sticking to whole grains.

3. Retention of definition. Your muscles store carbohydrates in the form of glycogen. Every gram of carbohydrate that gets pulled into your muscle brings along 3 grams of water with it. So on a high carb diet your arms should look tight and compact, not jiggly and loose.

4. Amazing workouts. Your muscles work at maximum capacity when there is enough carbohydrate to go around. In contrast, working out while on a high protein diet will be mediocre at best.

Despite all the benefits of high carb diets, they still have one fatal flaw: high levels of insulin. It’s very hard to keep insulin low when eating so many carbs. And insulin regulates how much arm fat you can lose. Thus, if you’re looking to get rid of those bingo wings ASAP, then high carb diets are probably not for you. So ignore the outdated food pyramid and stick to a moderate carb plan. Only then will you reach sexy arm success!

Writer Katherine Crawford, a Harvard fitness physiologist and recent flabby arms sufferer, instructs women on how to tone up arms once and for all. Learn how to get sexy arms by exploring her blog about how to tone up arms with the best methods right now!

There is an eternal debate about whether or not calories ultimately control fat loss. Many wonder if the type of food you eat is more important than the amount of calories you eat. In any case, there are more powerful entities here: hormones.

You see, hormones don’t really follow the calorie rules and are the major dictators of weight loss. After all, they can pass through the membranes of your cells and create change within the nucleus.

Thus, here is how to make sure your hormones don’t prevent you from losing weight:

1. Don’t let your blood pressure skyrocket: Not only is this bad for your heart, but it’s also bad for your endocrine (hormonal) system. For complicated reasons, once blood pressure goes up and arterial health is compromised, your endocrine system suffers.

2. Don’t take hormones: Ironically, if you take exogenous hormones you can trigger a cascade of events that will set back your fat loss mission. You see, when you artificially increase hormones in your body, your systems will naturally downgrade their own production. In addition, you can have a wide range of negative effects on your heart.

3. Become more insulin sensitive: Doing so will divert more calories to your active tissues. And if more calories are going to your active tissues, less go to your fat tissues. Thus, increasing insulin sensitivity is a great way to burn more fat.

4. Lift weights at least 2 times per week: At this level, you will prevent your body from decreasing hormone production when losing fat. And keep in mind that you won’t necessarily end up looking like a bodybuilder. You see, gaining muscle is a long and slow process.

5. Go to your doctor for a test: Your body may be producing low levels of hormones for reasons out of your control. And going to your doctor is a great way to make sure this isn’t happening to you. After all, the last thing you want is to not be able to lose fat because of some fixable hormonal imbalance.

Mastering your hormones is a great way to lose more fat, period. If you can get your body to produce as many hormones as possible naturally, you will be able to get the physique of your dreams!

Writer Katherine Crawford, a Harvard exercise physiologist and former flabby arms sufferer, teaches women how to get thin arms ASAP. Learn how to get sexy arms by visiting her blog about slim and toned arms now!

The more intense your workouts, the more weight you will lose. And the level of intensity you can achieve is directly controlled by how hard your muscles can exercise.

But what determines how hard your muscles can exercise? Well, there are a lot of factors that come into play here, but one of the most overlooked factors is your nervous system.

Thus, here is how to make sure your nervous system doesn’t prevent you from losing weight:

1. Exercise fast: You don’t have to do this all the time, but you want to have some type of speed training where your nervous system forces your muscles to move at maximum speed. Doing so will make sure that you don’t develop slow muscles which can’t produce the maximum amount of work.

2. Get blood to your brain: Most things originate in the brain. Thus, making sure sufficient blood is getting to your brain is key for peak nervous system performance. One easy way to do this is by taking aspirin. Now aspirin becomes more beneficial the older you get.

3. Train on the fringe of balance: The best way to get more neurons created is to train on the fringe of your abilities. In other words, you have to push yourself as hard as possible, to the point of close failure. And if you do this with balance training you will prime your nervous system for more growth.

4. Get nutrition to your nerves: Avoid saturated fats and trans fats as they clog the vessels that get nutrients to your nerves. And make sure you eat lots of healthy fats as they get nutrition to your nerves and also make up the structure of your nerves.

5. Keep stress at bay: Not only does stress affect your emotional state, but it also can burn out your nervous system. So make sure you have some type of daily routine that enables the management of your stress. Some people do really well with meditation, others prefer to talk with close friends.

Now the key here is to take action on this information quickly so that you can start seeing the benefits to your nervous system. And then you will be able to exercise harder and lose more weight.

Katherine Crawford MS, a Harvard exercise expert and recent flabby arms sufferer, instructs women on how to get thin arms for women. Discover how to get sexy arms by exploring her blog about how to get slim arms for sleeveless living right now!

Disassembling a fat cell is only part one of the process. Once disassembled, the fat cell’s contents have to be transported in order to be oxidized.

The truth is that fat cells must travel before they are oxidized into nothing. Thus, increasing the power of your circulatory system is vital for maximum weight loss.

So, without further ado, here is how to make your circulatory system more powerful so that you can lose more weight:

1. Directly work your heart: Cardiovascular exercise is the most efficient way to work your heart. But you have to be careful because if you go overboard, you could age your body and joints. So don’t just lift weights to get in shape, add in some high intensity cardio. Or, you could create a hybrid of weight lifting and cardio.

2. Track progress: You should consider tracking the progress you make with regards to blood flow. Blood cholesterol levels and heart rate are two great parameters to begin tracking. Both indicate how healthy your blood flows throughout your body.

3. Watch your emotions: The research is clear here-emotions aren’t just in your head. In fact, your emotional state migrates to your entire body in the form of hormonal secretions and decreased immunity. Thus, you have to learn how to manage anger, hostility, stress and depression. All of these can decrease your ability to maintain healthy arteries.

4. Modify your diet: There are foods that help your body increase blood flow by promoting arterial health. One such food is olive oil which does a great job at reducing arterial inflammation. And less inflamed arteries translate into better blood flow.

5. Get more restful sleep: The key here is that the sleep has to be restful. You see, you can be in bed for 8 hours and still be dead tired the next day. So make sure you get restful sleep or else your arteries and heart will prematurely age, thus decreasing circulation.

Now it’s vitally important that you take action on this information sooner rather than later because later usually never comes! The quicker you act, the faster the weight will come off!

Author Katherine Crawford, a Harvard fitness expert and recent arm fat sufferer, teaches women how to lose loose arm fat quickly. Learn how to get sexy arms by visiting her blog about how to get rid of flabby arms ASAP now!

In order to break down food, your stomach must go to work. And in order to fight off invading organisms, your stomach must also go to work.

Thus, having a healthy and powerful stomach will help you get more nutrients from your food, keep you healthier and by extension, help you burn more fat.

So, without further ado, here is how to increase your digestive health to increase your weight loss:

1. Don’t binge at night: If you binge at night, you are much more likely to produce excess acid that can travel up your digestive tract. And acid coming back up your digestive tract is extremely corrosive. So make your late night meals very small.

2. Expand volume: By eating foods that take up a lot of volume, you will keep your stomach fuller for longer periods of time which will help you lose weight and take some load off of your system. So make sure you include lots of fibrous vegetables in your diet. For a synergistic effect, add in some protein as well.

3. Keep a log: By logging what you eat and how it makes you feel, you can identify the foods that don’t work well with your digestive system. Now the key here is actually log what’s going on. You see, relying on memory is a poor strategy here because there is simply too much information coming your way on a daily basis.

4. Floss, scrape and brush: While this is more of a preventative strategy, making sure your oral hygiene is top notch will prevent bacteria from causing excessive inflammation in your digestive tract. So make sure you floss between the cracks of your teeth, brush your tongue and brush your teeth.

5. Drink small amounts of water during the entire day: You have to drink small amounts for your body to absorb everything. If you simply drink water in large amounts in single sittings, you will not get the most benefit here.

Keeping your digestive system in tip top shape is a great way to get your body to lose more weight. It will also help you feel healthier all around. So make sure you take action here sooner rather than later!

Katherine Crawford MS, a Harvard fitness expert and recent flabby arms sufferer, instructs women on how to get thin arms for women. Discover how to get sexy arms by exploring her blog about how to get slim arms for sleeveless living right now!

Have you been considering different types of diets to reduce those fat arms? Have all the different options left you a little confused and stressed?

You see, with all the different choices floating around, how did you know which one to choose? Now don’t worry, I had to go through the same thing.

And unfortunately, all the varied marketing jargon can further confuse you when it comes to settling with a diet plan. You see, it’s the marketer’s job to make every single diet he promotes seem like the next best thing.

The good news, however, is that I am providing you with a critique of low-fat dieting for toned arms.

The benefits of this approach is that cutting out fat isn’t rocket science.

The disadvantages of this approach:

1. Metabolism reduction: Certain parts of your cells require dietary fat in order to produce energy and maintain your metabolism.

2. No more crossword puzzles: Cells in your brain need fat in order to communicate with speed. They also need fat in order to grow.

3. More sickness: This one is huge because once you get sick, your sexy arm mission will be delayed a lot. Again, your body needs fat to maintain a properly functioning immune system.

4. Calories going to arm fat: This happens because without fat your body can’t process insulin very well.

5. Roller coaster hunger: Fat is a major player when it comes to digestion rates. Without enough, digestion rates become very fast. And this translates in massive hunger spikes.

The truth is that low-fat dieting is not good for getting arm tone. Instead, make sure you get plenty of fat in your diet. It simply has too much of a beneficial effect on your body, good luck!

And remember that taking action is the most important step of this process. Without action this information is useless.

About the author: Katherine Crawford M.S., a Harvard exercise physiologist and former flabby arms casualty, teaches women how to get rid of arm fat quickly. Unearth how to get sexy and toned arms by exploring her blog about tricep arm exercises for women that produce results right now!

Are you confused about proper nutrition for getting rid of flabby arms? Do you get a massive headache when thinking about getting toned arms?

If so, don’t beat yourself up over it. After all, it’s all the marketer’s fault, not yours. They have successfully created a giant tornado of arm fat confusion.

I used to be lost among all the confusion.

The good news is that I’ve spent a large portion of my professional career figuring all of this out.

Thus, here are 4 arm toning mistakes that I discovered along the way:

1. Going overboard with protein. Protein has a lot of benefits, but if you have too much the benefits quickly vanish. How much is too much? More than 30% of your total caloric intake.

2. Viewing whole grains as healthy. Whole grains are definitely better than Twinkies, but they’re not the holy grail of arm fat loss. If you lead a highly sedentary lifestyle, whole grains should NOT be a big part of your diet.

3. Considering dietary supplements as being completely safe. If only the supplement industry were regulated, but it’s not. So until the government steps up and oversees the supplement manufacturing process, be very critical of what you put into your body.

4. Leaving large gaps of time between meals. How much is large? More than five hours. Once you go past five hours, expect a significant decrease in metabolism. Not good for maximum arm toning. And if possible, try to eat every 3 hours. This type of eating schedule will give you the fastest results.

Steering clear of the above arm fat no no’s will make the process of getting toned arms that much easier. So make sure to take action on this advice now and not later. Because later usually never comes! And don’t forget to view all the marketing hype with a critical eye. Only then will you be able to get lean and sexy arms once and for all!

Author Katherine Crawford, a Harvard exercise expert and recent arm fat sufferer, teaches women how to tone up arms fast. Learn how to get sexy arms by exploring her website on toning flabby arms quickly and efficiently now!

There used to be a time when women only ate what was available in nature. I suspect that arm flab was probably not an issue back then.

Enter the mass production of food and the savvy marketing of snake oil diets.

Once big businesses caught wind of the profit to be made by selling food and diets, all the lies and misinformation starting hitting the air waves. Eating became very confusing for the average woman.

Perhaps one of the most influential fad diets of all time has been the high protein diet because it produces the fastest short-term weight loss of any other type of diet.

Nevertheless, consider the following 5 arm flab pitfalls of high protein diets before buying all those steaks:

1. Vanishing energy: Your body is most efficient at producing energy with a steady intake of carbs. Without them, your rate of energy production will drop by 300%. The end result will be massive brain fog and lethargy.

2. Diminished exercise capacity: Your muscles can produce a lot more ATP (energy currency) with carbohydrates. In their absence, exercise will become very painful and recovery will be virtually impossible.

3. More resistance to insulin: Carbohydrates aren’t the only macronutrient that can cause insulin resistance. Saturated fat and PROTEIN can also do the trick.

4. No more arm definition: Your arm muscles hold a lot of water (not to be confused with subcutaneous water). Once you restrict carbohydrates the water will flush out and they will look deflated.

5. The highest weight rebound: As illustrated by Stanford University research, high protein diets a la Atkins have the highest and largest rates of weight regain. Not good for those wishing to keep the arm flab off!

Thinking twice about going on a high protein diet to get rid of arm flab? Although high protein diets can be effective in certain situations, they are not good for the majority of women wishing to get lean arms. I know it’s tempting to simply cut out those carbs to see that weight scale move overnight. However, in the long run you’ll be worse off.

Writer Katherine Crawford, a Harvard exercise physiologist and recent flabby arms sufferer, teaches women how to get rid of bingo wings fast. Learn how to get sexy arms by exploring her website about how to tone up arms with the best methods right now!