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15 steps that can be followed to control weight.

Weight problem is a very complicated problem and is often questioned by patients who are currently overweight. Being overweight is a nightmare for some people, especially for those who are concerned appearance. Obesity will also deplete a person's self confidence that will affect that person's career. Here are 15 steps that can be followed to control weight.

1. "I must be!" Instill three words in your self as a first step. Although facing many temptations come, provided you always remember that you should be able to lose weight then you have to be on the right track. Make people who have lost weight as your motivator for menundukan temptations that come.

2. Breakfast is a must do. Do not ever leave the house in the morning without touching anything to eat this food because it will give you enough energy for all day activities. No need for breakfast foods that are heavy weight, enough bananas, yogurt, cereal, bread etc. for snacks that contain plenty of fiber and protein will give you a sense of full until lunch time.

3. Take a moment to read the nutritional content in food packaging. To note here is the calories for this substance is very role in increasing your weight when consumed in excess. Customize your energy needs / your calories in a day with a note that stated in the container.

4. Do not do diet. For the short term it would diet you lose weight, but if you stop the diet your weight will increase again. Eating strange foods to your diet odd or reduce some types of food will not make your weight down. The important thing to do is choose a balanced diet according to nutritional value your body needs calories eaten that will be utilized optimally.

5. Always eat regularly. A unique body will decrease metabolism when he was hungry, this is certainly not good for weight-loss process. To avoid these two make a daily diet and routine you can do every day. Make sure your eating schedule is at least 3 times a day.

6. Expand fiber consumption. Fiber is very important to keep the body healthy. Fibers that we eat day to day functions to help lower cholesterol and facilitate the emptying of the digestive tract. Fiber can also accelerate satiety thus naturally reducing portion sizes that are not useful. Most of the fibers have a high water content and low calorie foods that fit with what we need to lose weight.

7. Healthy food has always been the main choice. Choose foods that contain less saturated fat. Expand the consumption of fruits and vegetables. Choose a vegetable oil as a source of fat because they contain unsaturated fats in the high portion. Eating foods that contain lots of Omega 3 as fish.

8. Sports. Customize your sport you choose with your body condition. One sports a healthy, inexpensive and can be done by everyone is on foot. Walk at least 5 miles a day. Try always to increase the distance you walk. Remember, exercise not only your weight but also makes your body more healthy.

9. Dispose of snacking habits at night. Snacking at night will destroy your efforts to lose weight because the calories you eat after dinner will be buried in the body. Brushing your teeth after dinner helped you to reduce the desire to snack.

10. Expand protein consumption. Eat foods that contain large amounts of protein will make your belly full in a few hours, thereby reducing your need for food containing high calories.

11. Discard bad habits that make your weight increase and replace them with healthier habits. For example replace the sugar you use to make coffee with low-calorie sugar, avoid eating fried foods and more.

12. Make the people around you as a motivator. They will help you to give encouragement when someday you experience boredom with weight-loss program you are doing.

13. Write down any developments that happen to you as long as you follow a weight-loss program. If you need to compare your achievements to the achievement of your friends who do similar programs. This is both a motivator in achieving your goal to lose weight.

14. Drink enough. Some nutritionists say that drinking enough then you will avoid excessive eating. It is advisable to drink water 6 to 8 glasses a day.

15. Do you want to lose weight and make the body healthy? For that, never turn away from your real goal is to lose weight. Remember always to motivate myself so that the goals you want to be reached.

Creating New Habits to Achieve Ideal Body Weight

Each person must want to have ideal body weight to support his appearance. Unfortunately the modern lifestyle makes most of us become overweight (overweight) from eating too much, lack of exercise, stress at work and so on. To obtain the ideal body weight really a simple formula: the number of calories in balance with calories out.

Calories associated with heat energy produced by the body through food intake. In people who are overweight, the amount of food intake far exceeds the number of calories spent. The human body has their own mechanism to naturally burn calories by working the body organs like the heart that pumps blood, the lungs of air flow into the blood vessels, and others. Calories are not burned out if not used for activities will be a fat pile of event will result in continuous overweight or even obese.

Sports or fitness training is an effective way to lose weight. With exercise we increase the consumption level of energy stored in the body through the activities. The sweat produced not only removing toxic substances from the body but also consume more energy when we are cooling down.

Ideally we have allocated time for regular exercise. Go to the gym could be the most ideal way to "force" us to exercise. Place the treadmill or jogging instruments at home can also make them an alternative adi is reluctant to go out. The question we often hear: ya, very hard to get started? The most effective way is to get used to moving. But avoid lingering habits of sitting, although it workplace, and start from simple activities.

Forget the elevator and try the stairs. If you storey office, next time try to ride through the stairs. You will feel the benefits of the activities to familiarize yourself moving. Another way is to get going quickly. For example when you walk in the mall shopping, try walking faster. Try not to look left and right too often because this will interfere with your exercise. The principle is to make yourself active. That way your body will get used to moving and calorie consumption was gradually increased.

Of course sport is not enough. If you want to lose weight, you should equip it with proper diet. Not a diet that makes you hungry, but food intake programs tailored to the needs of the body to avoid the accumulation of unnecessary calories.

Outside it is most needed is motivation and consistency. Everything can be easy if you make exercise and eating patterns become habit. Starting from a simple activity, slow down without realizing you've become accustomed.

Weight Management

Basic Health Screen
Vital pre-requisite for successful weight loss

A comprehensive screening is done to first uncover any biological obstacles which impedes your body's ability to lose weight. It is important to exclude the presence of obesity related co-morbidities such as diabetes, hypertension, sleep apnoea or joints problem as these are obstacles to weight loss. This includes:

* Your medical history, past illnesses, family history, habits, medications, supplements and all symptoms are explored and evaluated. After the consultation, a thorough physical examination is performed.

* Setting a goal agreeable with your level of motivation.

* Biochemical tests will be conducted to access your body's biological functions.
* Electrocardiogram, resting heart beat and exercise response tests, when indicated, assess the electrophysiological status of your heart. It is an important assessment of your exercise potential.

 
Nutritional Therapy
Crucial key to intensive weight loss!

Calories, calories, calories! How much food can you eat when you are losing weight? What food can you take? Good carbs, Bad carbs, complex and simple... What is the difference? More importantly how do I sustain a weight loss diet amidst my busy schedules and limited choices at our local food centers?

Inevitably, in order for a change in your weight there has to be changes in your lifestyle. And changes don't come easy and they may take a while. That's why our program is structured with a minimum duration of 2 months and with multiple consultations on nutrition. But once your lifestyle is changed, it goes a long way for your health and aesthetic beauty.

    * Multiple consultations with our doctors
    * Assessment of your current diet, including its caloric content and nutritional value
    * Diet modifications will be introduced in different phases according to the pace of the individual patient.
    * Practical diet strategies according to patient's likes and dislikes

Exercise Therapy

Does your weight becomes static and you feel like you hit a wall after the initial few kilos of weight loss? Has your weight loss attempts hit a plateau? Do you experienced poor results despite your best dieting efforts?

If you have, don't fret, as you belong to a large proportion of dieters out there in the world that are misguided about weight loss. Here's the secret which a lot of people do not know that is stumbling their weight loss efforts:

BY eating less and NOT exercising, you can lower your metabolic rate i..e. crash your metabolism and therefore reduce your caloric output! In other words, you burn less fat! No wonder you hit a wall and can feel lethargic and weak from a diet that has no medical evidence to back. In some occasions, there might even be a weight gain!

A powerful combo for an effective fat loss is a combination of diet that includes several small meals and an exercise routine that all rounded in aerobic and musculoskeletal training. Exercise increases your metabolic rate and results in more fat burn, even when you sleep! It is important to know that different exercises are relevant at different phases of weight loss. It is therefore beneficial to recieve proper guidiance. At Reves Clinic, our exercise program is tailored according to your lifestyle and work demands, and focused on aerobic training and musculoskeletal fitness. Aerobic training boosts your cardiovascular fitness and maximizes your caloric output according to your level of fitness. While musculoskeletal training increases your muscular mass which decreases your fat percentage mass and augments your metabolic rate.

 

Pharmacotherpy and Supplementation
Powerful boosters to weight loss!

Both meal supplementation and pharmacotherapy are excellent for achieving short term weight loss. However they are not meant for long term use because of the risk of side-effects. Therefore ultimately a lifestyle change, in your diet and activity, is still warranted to ensure long term weight maintenance or weight loss.

In Reves, we take care of both short term and long term goals in weight loss. That means we want you to lose weight as fast as possible without compromising your health and at the same maintain the weight loss as long as possible!

The meal supplements used in Reves Clinic is safe, affordable and medically proven for good results! All drugs used for weight loss are backed by strong scientific evidence for safety and efficacy. Both of these are effective and safe as it is prescribed along with the close medical supervision of our doctors.

http://www.revesclinic.com/clinicservice/weightmanagement

Natural weight loss

Experts now find a way lose weight without effort, without drugs, without injections, or surgery.

Namely:Eating cheeseburger
consumpt protein-rich food such as steak, cheese and burger can burn 71 calories more each day, enough to lose weight 7.4 pounds a year.

Eating Snack Before Sports
Consumption of snacks such as yogurt before the sport can increase the number of calories burned during sports.

Eating Avocado
Avocado contain more fiber disbanding fruit and vegetables. Therefore, it is necessary to digest more calories disbanding other food.

Favorite food
Add favorite foods such as ice cream, brownies, diet can make a decrease in body weight more successfully.

Before eating Apple Eating
Eat 1 apple fruit is not only steer the doctor, but also can help reduce body weight. Fiber content of apples can reduce total cholesterol up to half.

Eating After Dinner Snack
Eat a snack such as popcorn, yogurt, after eating dinner and 1.5 hours each night after dinner can help lower body weight

Drinking Milk Chocolate
Calcium in dairy products (not supplements) may reduce absorb fat to 19%. Chocolate contains iron and the chemical substances in the brain give energy, which can burn more calories.

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How to Reduce our fat?

Weight problem is a matter which is very complicated and often by the patient who is currently experiencing obesity. Being fat is a nightmare for some people, especially for those who really do pay attention. Obesity will also deplete self-confidence so that someone will affect the careers of the people. Following 15 steps can be followed to control body weight.

1. "I must be!" suggest three words in it yourself as a first step. Despite many temptations come off, which you always remember that you have to lose weight then you are in the right path. Make people who have successfully lose weight as a motivator for you to lose temptations that come.

2. Breakfast is made compulsory. Do not ever leave the house in the morning without anything to eat the food because this will give you enough energy to activity a day. Breakfast need not be a heavy weight of food, enough bananas, yogurt, cereals, bread and other snacks for the other that contains a lot of fiber and protein will give you a feeling satisfied until lunch time arrived.

3. Provide time to read while on the nutrient contents of food packaging. To note here is the calories for this is the very substance role increase in body weight when you consume excessive. Customize your needs energy / calories in your day with a record that is contained in packaging.

4. Do not do diet. For the short term the diet will lower your body weight, but when you stop the diet the weight you will be back. Eating food that strange contraption to diet or reduce some types of food will not make your weight go down. Performed an important is to choose foods that balance the value nutrition in accordance with the needs of your body so that calories eaten will be utilized optimally.

5. Always eat regularly. Body is unique will decrease metabolism when hungry, this is certainly not good for the body weight reduction. To avoid it then make a daily eating pattern, which can and do your routine every day. Make sure you are scheduled to eat at least 3 times a day.

6. much fiber consumption. Fiber is very important to ensure that the body remains healthy. Fiber that we eat day to day work to help lower cholesterol and facilitate the evacuation channel digestion. Fiber can also accelerate the feeling of satiety so naturally reduce the portion of food that is not useful. Most of the fibers have a high water contents and low calories, so in accordance with the food that we need to lose weight.

7. Food is always a healthy choice. Choose foods that contain less saturated fat. much consumption of fruit and vegetable fruit vegetables. Choose vegetable oil as a source of fat because it contains no saturated fat in the high portion. Eating foods that contain lots of Omega 3 as fish.

8. Exercise. Adjust exercise that you select with the condition of your body. One sports a healthy, inexpensive and can be done by all the people are walking. Walk at least 5 kilometers a day. Always try to increase the distance you walk. Remember, exercise does not only lose weight but you also make your body more healthy.

9. Discard add food habits at night. add food at night will destroy your efforts to lose weight because the calories you eat after dinner will be buried in the body. Polish teeth after dinner to help you reduce the desire to add food.

10. much protein consumption. Eating food that contains protein in the number of lots will make your belly full in a few hours so that you will reduce the need for food containing high calories.

11. Discard bad habitual that makes you gain weight and replace with a more healthy habits. For example, replace the sugar you use to make coffee with a low-calorie sugar, and avoid eating fried food more.

12. Make the people around you as the motivator. They will help give you encouragement when you have a current saturation with body weight reduction program that you are doing.

13. Note that each of you are going on as long as you follow the body weight reduction program. If you need to compare achievement with the achievement of your friend to do a similar program. This is the motivator in achieving the goal you lose weight.

14. Drinking enough. Some nutrition experts say that with enough to drink then you will be protected from excessive eating. It is advisable to drink water 6 to 8 glasses a day.

15. Do you want to lose weight and make the body healthy? For that, never turn away from the actual purpose of your lower body weight. Remember always to motivate myself so that your desired destination is reached soon.

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The Basics of Fat Burning

Energy in, energy out. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising, without energy we can do anything activity.

That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history -- your genetics -- and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm. to maintain the body balance we must know about input and output.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.

Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.

Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.

A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.

1. Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
2. Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned

source : http://weighttraining.about.com

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Reducing the Lipid Levels in Your Blood

What are lipids?

Fats in the blood are called lipids. Lipids join with protein in your blood to form lipoproteins. Lipoproteins make energy for your body, so they're important to the cells in your body.

Three kinds of lipoproteins, (also called cholesterol), re in your blood: (1) high-density (also called HDL, for short) cholesterol, (2) low-density (also called LDL) cholesterol and (3) very low-density (VLDL) cholesterol. HDL is sometimes called the "good cholesterol" because it keeps cholesterol from buiding up in your arteries. (You can remember this is the "good" cholesterol if you think "H is for healthy.") LDL can be thought of as the "bad" cholesterol because high LDL levels can increase your risk of a heart attack or stroke. (You can remember this is the "bad" cholesterol if you think "L is for lousy.")

What is a normal total cholesterol level?

A normal total cholesterol level is 200 mg per dL or less.

What is a normal LDL level?

A normal LDL level is 130 mg per dL or less. When the LDL level is higher than 130, fat can build up in the walls of your blood vessels. This fat can plug up your arteries and keep the blood from flowing through them. If an artery going to your heart gets blocked, you might have a heart attack. If an artery going to your brain gets blocked, you might have a stroke. A high LDL level causes heart disease, stroke, poor circulation and kidney disease.

What causes high levels of fat in the blood?

Most people have high levels of fat in their blood because they eat too much high-fat food. Some people have high fat levels because they have an inherited disorder. High lipid levels may also be caused by medical conditions such as diabetes, hypothyroidism, alcoholism, kidney disease, liver disease and stress. In some people, certain medicines, such as birth control pills, steroids and blood pressure medicines, can cause high lipid levels.

When should I have my cholesterol level checked?

If you're over 20 years of age, you should have a blood test to measure your cholesterol. If your cholesterol level is high, your doctor will recommend treatment and will recheck your cholesterol every so often.

Are there any signs of high cholesterol levels?

Often there are no signs. Without a blood test, you may not know you have high levels of fat in your blood until you have a heart attack or a stroke. Some people with high lipid levels have yellowish, fatty bumps on their skin.

What is the treatment for high lipid levels?

The first ways to reduce your lipid levels are (1) eat less fat, (2) exercise regularly and (3) lose weight if you weigh too much. If you smoke, stop smoking. If these steps don't lower your LDL level enough, your doctor may have you take medicine to take the fat out of your blood.

What are some ways to cut down on fat in my diet?

* Buy lean cuts of meat. Cut away all visible fat before cooking it.
* Remove the skin from chicken before cooking it.
* Don't eat fried foods or high-fat sauces.
* Instead of frying meat, broil it or grill it.
* Don't eat egg yolks. You can eat egg whites or egg substitutes.
* Use low-fat dairy products, such as skim milk or 1% milk, low-fat frozen yogurt, low-fat ice cream and low-fat cheeses.
* Don't use whole milk, full-fat ice cream, sour cream, cheese or milk chocolate.
* Put more fiber in your diet. Fruits and vegetables are good sources of fiber. Eat three to five servings of vegetables a day and two to four servings of fruits.

What about exercise?

Aerobic exercises, such as walking, running, bicycling and swimming, are a good way to lower your blood cholesterol. Exercise also lowers your blood pressure, your blood sugar level and your stress level. If you weigh too much, aerobic exercise helps you burn calories. That will help you lose weight. Aerobic exercise should be done on a regular basis: work up to exercising for 30 minutes at a time four or five times a week. You can also exercise for a shorter time, such as 10 to 15 minutes. But if you exercise for only 10 to 15 minutes at a time, you need to exercise more often than four or five times a week .

What about cholesterol-lowering medicine?

Medicines to lower your cholesterol level may be used if you are at high risk for heart disease or if your lipid levels don't drop after you have eaten a low-fat diet for a couple of months.

There are different kinds of medicine that lower cholesterol. You may need to take just one medicine or you may need to take more than one, depending on how high your cholesterol is. Your doctor will take blood tests every so often to check on your cholesterol level and find out if the medicine is working.

http://www.aafp.org/afp/980501ap/980501d.html

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Legumes reduce lipid peroxidation in obese

MedWire News: Eating non-soy legumes enhances weight loss and reduces lipid peroxidation in obese people following a diet of moderate caloric restriction, say Spanish researchers.

There is a large body of research addressing the effects of soybean consumption on lipid profiles.

"However, in European countries the consumption of soybean is low, whereas lentils, chickpeas, peas, and faba bean consumption is more common," say Ana Crujeiras and team from the University of Navarra in Pamplona.

The team recruited 30 obese people, aged an average of 32 years, and assigned them to 8 weeks on a diet designed to produce an energy balance that was 30% negative.

The diet of 15 of the participants included 4 servings per week of non-soy legumes. Including legumes increased the fiber content of the diet, to 25 g/day compared with 18 g/day in the control diet.

Participants who ate legumes experienced a 7.7% reduction in body mass index (BMI) compared with a 5.3% reduction in those following the control diet.

People eating legumes had significant reductions in total cholesterol, from 215 to 182 mg/dl, whereas those on the control diet had nonsignificant reductions, from 181 to 173 mg/dl.

Eating legumes was also associated with significant reductions in several markers of oxidative stress, namely, malondialdehyde and 8-isoprostane F2α. The latter of these markers is an accepted indicator of overall lipid peroxidation, the authors note in the journal Free Radical Research.

In line with this finding, there was also a trend toward a reduction in oxidized low-density lipoprotein levels in participants eating legumes, whereas these tended to increase in people on the control diet.

As total plasma antioxidant capacity did not change during the intervention period, the team suggests that the antioxidant effects of legumes are specific to lipid peroxidation and do not affect water-soluble molecules.

http://www.lipidsonline.org/news/article.cfm?aid=4865

BEAUTY APPEARANCE

all of women likes in the beauty condition, this situation will increase the self concept, self confidence increase and increase of human relationship. Some people have a idea if beauty is the way to success, if we saw some celebrity we will find if their appearance is so beautiful.

Do You agree with this statemen? because not all of man interested with beauty body, some man interested with kindness women, women with harm hearth, women with full of care.

what man likes?
1. Woman with full smile
2. woman with full of care
3. women without complaint
4. women without materialistic oriented
5. religious women
6. full of love

some man like a woman with a good appearance but some man like a woman with a good inner beauty.

MEDICAL MALPRACTICE

Whats the meaning of medical malpractices? Not all of you know about this word but after some situation, this word will be like a celebratity word. Why? Because some malpractice case have a serious problem when this case is manage in the law office. Malpractice have 5 kind.

1. Assesment malparctice
2. diagnoses malpractice
3. planning malpractice
4. implementation malpractice
5. evaluation malpractice

how to prevent from medical malpractice?

1. asses the client with comprehensive methode
2. diagnoses client after have diagnostic assesment
3. planning with systematic scheme
4. implementation with the right standard operating procedure
5. evaluation have correlation with goal

what correlation between weight loss and medical practices?
Some weight loss methode have a medical practice case, for example liposuction, this procedure include the invasife therapy, if the result is decrease the health degree and impaired the body image it can be called malpractice causes by lipposuction.

Why didn’t use drugs to weight loss?

Goal Setting to Build Beauty body

Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.

Have you ever noticed that some people go to the gym year after year and they always look the same? I have approached people like that and asked them about their goals. Nine out of ten times they don't have a clear definition of what they want. Therefore, if you don't know where your target is, how can you hope to shoot at it and get it?

As a small exercise, I would like you to take out a small piece of paper (or open up Word or your text editor in your PC) and I want you to write two things. The first thing will be your long term goals. Be specific! Write the measurements that you will have (Chest, Arms, Waist, Thighs, Calves, Forearms), your body fat percentage and your total body weight.

Please, don't limit yourself to what you think you can achieve; write down what you want (However at the same time, if you are a male bodybuilder and you want 28 inch Arms, know that such goal is unrealistic. Shoot for 20 inches instead). So did you wrote down your long term goals? If not, stop reading and do so now! If you are reading this paragraph I will assume that you wrote down your long term goals.

Now, the problem is that such goals look so far away. Well, every long trip starts with the first step, therefore, now I want you to write your short term goals. Short term goals should be analyzed every 6 to 12 weeks. Obviously, short term goals are going to be smaller than long term goals.

However, by adding smaller short term goals, you will get to your long term goals in due time. When you write down your goals, be positive and have no doubt in your mind that you can achieve them. This is crucial! So go ahead and right now write your short term goals. Do it in the following format:

Write Down Your Goals

For the next _____ (choose 6 or 12 weeks) weeks I will:

Lose ______ pounds of fat
Gain ______ pounds of muscle
Weight ______ pounds

Have Measurements of:
Chest ______
Arms ______
Thighs ______
Calves ______
Waist ______

Once you have all of those goals written down, write down what ACTIONS will you take for the next 6 or 12 weeks to get there. For instance:

Action Plan

* I will eat 6 balanced meals a day (1 every three hours)
* I will wake up to exercise and do cardio first thing in the morning three times a week.
* I will do 5 weight training sessions a week.
* I will get 8 hours of sleep (7 minimum) every day.
* I will drink 1 gallon of water a day.
* I will only have 1 cheat meal a week.


Also, if you want to, take pictures of how you currently look (be sure to also document, current measurements, bodyweight, body fat, etc...). This is a great way to stay motivated as when you look at your pictures from now, and then you look at pictures of yourself a year later, you will see a huge difference!

Now that you have written all of this down, it is time to get to your actions. If you follow your action plan religiously and you miss your goals by a bit, DON'T GET DISCOURAGED! You should have seen progress anyway (here is where pictures really pay off; get a digital camera) and this is what we are shooting for; constant progress as this is what will get us to the goals we want.

If you missed the mark due to the fact that you did not follow your action plan to the letter, don't punish yourself for it. Just set your new goals and be more determined in following your action plan so that you get there this time.

If you mess up your plan for a day, don't drop the whole thing and quit! I see this very often! If you encounter one of those days, just recover the following day by starting the plan again.

Now that you have goals, go ahead and put your plan into action so that you can go ahead and achieve them.

http://bodybuilding.about.com/od/howtoachieveresults/a/setgoals.htm

Mindset of Body Building

This week I talked to a friend of mine who has been very busy working as it is around this time that his business really starts to pick up every year. It peaks over the Holidays and then starts to slow down again to normal levels after New Year. As a result, he has not been able to do as much as he wanted to in the gym and has not been able to get in all the meals that he needs to consume on time either. Because of this, frustration has set in and he has been contemplating perhaps just dropping the whole program until the beginning of the New Year when things begin to normalize for him. However, I advised against doing this for the following reasons:

1. Stopping to train would lower his metabolism which in turn would lower his energy levels and thus make him less productive at work.

2. Though he cannot get in the gym as often, getting his workout in and following the diet as much as possible will prevent him from losing valuable muscle gains while making undesirable fat gains. This in turn prevents him from getting further depressed as he sees his body deteriorate.

3. Once January comes and he can start hitting the gym more often and following the meal schedule to the “T”, he will be in good shape and his body will respond very quickly to the more aggressive schedule. This is a very different scenario than the one he would have encountered if he would have stopped training and dieting altogether, as in this case, he would have needed to use at least a week to get his body conditioned for the weights again and it would have taken him an extra week, or maybe even two, to get rid of any body fat that he might have gained depending on how bad the diet was.


Be Flexible, Be Consistent, Be Prepared
Therefore, in order to be successful in bodybuilding you need to have the right mindset. Bodybuilding is both a physical and extremely psychological endeavor. Of course, we all get frustrated when our schedules are affected by work, or any other life circumstance that may be thrown our way. Life is full of monkey wrenches in case you haven’t noticed and it does not make it easy for us to get our workouts and meals in. Therefore, we have to fight aggressively and plan ahead if we want to get our workouts and meals in.

As bodybuilders we must keep our eyes on the ultimate goal, which is always more muscle mass with less body fat. In order to accomplish that one must be consistent with the training and diet. If for whatever reason the program that the bodybuilder has mapped out is too much of a time commitment at a certain period in life, then the solution is to modify the bodybuilding program to one that does fit the time schedule…be flexible. For instance, back in my engineering days there were periods when I had to work 60-70 hours a week, I modified my training to where I would hit the gym 5 days a week for 40-45 minutes of weight training. Since I had no time to do cardiovascular exercise, I would superset antagonistic muscles in order to get some sort of cardiovascular effect (refer to my abbreviated bodybuilding plan at the end of this article). That is all I could afford to do at the time. I always tried to get my training in before work, but if for some reason I would miss it in the morning, then I always had lunchtime to make it up or later in the evening after work. Worst case, there was always the weekend for makeup sessions. Regarding meals, I always brought in all of my meals with me pre-prepared and also enough Meal Replacement Powders for those times that I was really on the run.

Some of you for whatever reason may not even be able to do more than three sessions a week. If this is the case, then no issue; make the most out of the time that you do have available to train. The key to making lasting bodybuilding gains at the end of the day is that you have a realistic plan that can be executed consistently, not trying to follow one that looks really good in paper but cannot be executed. You will get to where you want to go, it may just take a little bit longer depending on how much time you can dedicate to reaching your goals.

http://bodybuilding.about.com/od/howtoachieveresults/a/mindset.htm

Fail to Body Building

Putting on muscle is easy if you have the know-how and combine it with hard work. But even if you have the right training program and work hard, staying on course can be challenging at times.

There's a pitfall at every corner of the gym, waiting for both the complacent and the overzealous. In this piece, I have outlined what I believe are the ten most dangerous pitfalls to making progress on your physique. Ignore them at your own peril.

1. Not Training Hard Enough: You may think you're training hard enough, but are you really pushing it on each set? If you're not pushing yourself to the point where you cannot perform another repetition on each set, you're not training hard enough.

In order to stimulate muscle growth, you have to push each muscle group to the point that it fails, i.e., where you cannot perform any additional unassisted repetitions. It is at this point that your brain receives a signal from the muscles indicating that it needs to stimulate additional muscle growth in preparation for the next bout of exercise.

Your goal throughout your workout should be to progressively fatigue the target muscle group more and more with each succeeding set, until you reach point where that muscle group is totally fatigued. This is called training to failure.

Unlike other failures in life, this is a good failure to have because it signals growth. In between sets, you should rest only long enough to catch your breath, which will give your body the ability to cancel the oxygen deficit that builds up during each set. Once you have caught your breath, it's time to go on.

This leaves very little time for chatting with friends in the gym or indulging in other distractions. It should be your goal to get into the gym, get the job done and get out. Do not mistake training hard with training for a long time.

It's not the amount of time you spend in the gym that counts, it's the quantity and quality of the work you put in. Keep the intensity high and keep the growth coming.

2. Training Too Long: If you're spending more than an hour in the gym, you're training too long. The time trap is a common pitfall, especially amongst beginners, who often think that if 30 minutes of exercise is good, 60 minutes will double their results. That is absolutely not the case.

There is an inverse relationship between intensity and workout duration. In other words, you can train hard for a brief amount of time, or you can train with sub maximal effort for a long amount of time, but you can't both train hard and train long.

Staying in the gym too long leads to poor results. In the best-case scenario, your workouts will be ineffectual, because you never truly reach the point at which your muscles are fatigued. A workout comprised of a series of less than maximal sets will do little to stimulate further progress.

In the worst-case scenario, you end up over-trained. That means you end up doing much more than your body can recover from, and hence, your progress takes a beating. A good rule of thumb is to train intensely, limiting the work out for each muscle group to 20-30 minutes. Get in the gym, get the job done, and get out.

3. Eating Too Much: In the old days we were told to train hard and then eat as much of meat, potatoes, milk, eggs and other high calorie foods as we could, but in retrospect, this only addressed the caloric part of the nutrition equation.

Focusing solely on calories doesn't address other very important nutritional factors like macronutrient ratios at each meal and meal frequency throughout the day. Yes, you need to consume more calories than you're burning off on any given day.

After all, a small surplus of calories is necessary for growth. But additionally, the macronutrient profile of each your meals needs to stay within a specific range; I prefer a diet that is 50% complex carbohydrates 30% protein and 20% fat by calories when I am trying to put on muscular size.

All too often, the "all you can eat mentality" that is adopted by those eager for muscle size destroys well laid plans. Eating too much at one meal overtaxes your digestive system, making it difficult for you to be hungry when it's time to eat again three hours later.

Meal frequency is more important than pigging out. Every serious bodybuilder needs to consume 5 to 6 small meals during the day. If you act like a human waste disposal at each meal, your appetite is going to be destroyed when it comes time to eat again 3 hours later. So eating indiscriminately can hurt your progress. Eating the right things is important.

I start out every day with Lean Body Breakfast MRP, which supplies me with 40 grams of protein, 35 grams of complex carbs, 7 grams of fiber and EFA's. Then throughout the day I will eat a well rounded diet consisting of 5-6 small meals that contain at least 40 grams of protein, plus lots of complex carbs, fruits and vegetables.

http://bodybuilding.about.com/od/howtoachieveresults/a/labradaprogress.htm

LOSE WEIGHT

Again, you will lose weight. You have a few times in the past taken drastic ways to lose weight (follow a diet, because of intensive exercises) that you have returned once again regular habits? Or on the contrary you have failed to take action that brings results?

What works for weight loss sustainable is the adoption of eating habits and physical activity that can be maintained long term.

Successfully integrate the recommendations of experts for a healthy life is a good starting point:

- 30 minutes of moderate exercise (equivalent to walking at a brisk pace) per day

- 5 fruits and vegetables per day

- Reducing fats and sugars

- Increase the fibers (which contribute notably to the satiety)

Decide which actions by which you want to start, for example:

- Walking 10 minutes 3 times per day

- Buy more low-fat (eg. cheese)

- Read the labels of certain foods to choose less fat, less sugar)

- Cook yourself some food to control the proportions of fat (and quality) and sugar,

- Better learn about the daily calorie needs and calories of each food, etc..

To lose weight, according to the results on the balance following the changes made, continue the adoption of new habits, for example:

- Add 15 minutes of daily exercise or a special activity once or twice a week

- Continue to improve your balanced diet by providing healthy snacks and your lunch to work,

- Always be available to the veggies already prepared

- Add a recipe health regularly in his repertoire,

- Count the calories taken in a day using a food diary, …

Since these habits to maintain long-term goal is to find physical activity and dietary changes that you enjoy.

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EXERCISE AT HOME

Elliptical Trainer

* Using manual program, enter workout time as 30 minutes and choose appropriate level
* 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
* 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
* 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
* 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
* Repeat entire cycle for remaining time
* Calories Burned: 250-300 (based on 140 lb person)

Bike

* Using the manual program, enter your workout time as 30 minutes and choose appropriate level
* 5 Minutes: Cycle at a comfortable pace. PE=5.
* 5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8.
* 5 Minutes: Cycle at comfortable pace. PE=5.
* 5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8
* 5 Minutes: Cycle at comfortable pace. PE=5.
* 5 Minutes: At current level, increase a level each minute. PE=7-8.
* Calories Burned: 245 (based on 140 lb person)

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

* Warm up with a brisk walk/slow jog for 5-10 minutes.
* Jog/walk briskly for 3 minutes
* Sprint or speed walk for 30 seconds
* Repeat this cycle 6 for the remaining time, keeping PE between 5-8.

As you can see, it's easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting!

http://exercise.about.com/cs/cardioworkouts/a/burn300calories.htm

SELF CONCEPT

Body weight will influence the self concept, why body weight influence self concept? because body weight have correlation with body image, some people have a mindset if their body increase than normal their appearance will influence by those condition. Body weight will influence of not depend on the mindset of a people.

Body weight will influence if person think body weight will make their appearance look bad than a people with a normal body weight. Normal body weight will make some one feel enjoy with their body, body weight enable to change the self concept related to their thinking about body weight.

Normal body weight will make some one feel comfort with their dress, they feel so beauty, to prevent uncomfortable feels because body weight more than normal, somebody must have positive thinking about their body image.

If you feels enjoy with your body weight, so it couldn't make us uncomfortable. just enjoy your body and your body image will return to normally body weight. Sometime we feels sad if our body weight increase, the self concept is in our mind.

Just change our mind about body weight,suggest the right image to view our body image in the normal body weight, if we can create those picture in our mind or in our brain so the reality will same with our hope.

Meal Plan3

Friday

Breakfast:
Mix 2 Tbsp chopped walnuts and 8 diced dried apricots into 1/2 cup cooked plain oatmeal. (285 cals, 6.5gm fiber, 12gm fat)
Snack: Nosh on 1 small pear and 1 Tbsp almonds. (133 cals, 4.5gm fiber, 5gm fat)

Lunch:
Combine 1/2 cup beans (any kind), 1/3 cup reduced-fat shredded cheese, 2 Tbsp salsa, 2 Tbsp guacamole; roll into 1 whole-wheat tortilla. (390 cals, 13gm fiber, 12gm fat)
Snack: Spread 1 Tbsp almond butter onto mini-whole-wheat pita. (177 cals, 3gm fiber, 9gm fat)

Dinner:
Have 1 cup miso soup, 1/2 cup edamame, and 1 non-tempura sushi roll. (490 cals, 15gm fiber, 18gm fat)
Snack: Microwave 1 chocolate kiss candy and 1 marshmallow between 2 graham cracker halves. (106 cals, 0.5gm fiber, 2.88gm fat)

Saturday

Breakfast:
Spread 1 Tbsp cashew butter onto 1 frozen multigrain waffle; serve with 1 cup fat-free yogurt. (300 cals, 2gm fiber, 12.5gm fat)
Snack: Dip 1 cup baby carrots into 2 Tbsp hummus. (100 cals, 4gm fiber, 2.5gm fat)

Lunch:
Serve 2 cups bean or lentil soup with 1 cup mixed-greens salad, 1/2 oz chopped nuts, and 1 Tbsp light vinaigrette. (392 cals, 20gm fiber, 20gm fat)
Snack: Wrap 1/2 cup arugula, 1 oz prosciutto, and 1/2 oz Parmesan in a mini-tortilla. (170 cals, 1gm fiber, 8gm fat)

Dinner:
Top a veggie burger with 1 oz light cheese, 1 Tbsp ketchup, one-eighth of an avocado, lettuce, tomato, onion, and sprouts; serve on whole-wheat bun with 1 ear corn. (488 cals, 15gm fiber, 15gm fat)
Snack: Microwave 3/4 cup pitted frozen cherries until warm; top with 2 Tbsp part-skim ricotta and 2 tsp slivered almond. (155 cals, 3gm fiber, 6gm fat)

Sunday

Breakfast:
Scramble 1 egg and 2 egg whites with 1 cup vegetables; serve with 1 whole-wheat English muffin. (276 cals, 7gm fiber, 7gm fat)
Snack: Top 1 cup raspberries with 2 Tbsp plain low-fat yogurt, and 1 tsp honey. (100 cals, 8gm fiber, 1 gm fat)

Lunch:
Combine 4 oz cooked cooled unpeeled cubed potato, 1 hard-boiled egg, 2 hard-boiled egg whites, 1/4 cup corn, 1/4 cup chopped green bell pepper, 1/4 cup chopped onion, 2 Tbsp light mayonnaise, and cracked black pepper and sea salt to taste; serve over arugula. (382 cals, 5gm fiber, 15gm fat)
Snack: Crunch on 1 oz baked tortilla chips with 3 Tbsp black bean dip. (155 cals, 3.5gm fiber, 1gm fat)

Dinner:
Top 6 oz halibut with 2 Tbsp light mayonnaise and 2 Tbsp Parmesan; bake at 350° 15–18 minutes or until fish flakes easily. Serve with 1/2 cup wild rice and 1 cup mixed greens with 2 Tbsp light vinaigrette. (498 cals, 2.6gm fiber, 15.7gm fat)
Snack: Have 1/2 cup sorbet. (100 cals, 0gm fiber, 0gm fat)

http://diet.health.com/2009/02/28/diet-plan-menus-to-reach-your-feel-great-weight/4/

Meal Plan2

Wednesday

Breakfast:
Eat 1 cup high-fiber, whole-grain cereal, 1 cup skim milk, and 1 cup strawberries. (255 cals, 10gm fiber, 2gm fat)
Snack: Layer 1 large tomato slice with 1 oz part-skim mozzarella and 2 basil leaves; drizzle with olive oil and balsamic vinegar to taste, and sprinkle with dash of salt. (106 cals, .3gm fiber, 7gm fat)

Lunch:
Stir-fry 5 oz grilled firm tofu with 1 cup mixed vegetables and 2 tsp peanut oil; serve over 1/2 cup brown rice. (382 cals, 10gm fiber, 15gm fat)
Snack: Make ahead by tossing 1/4 cup drained canned chickpeas with 1 tsp each canola oil and sugar; spread on ungreased baking sheet, and roast at 350° 45 minutes or until crunchy, stirring occasionally. Toss beans with dash each of cinnamon and salt. (124 cals, 3gm fiber, 5.7gm fat)

Dinner:
Heat 1 1/2 Tbsp olive oil and 1 garlic clove, minced; add 1 squeeze fresh lemon juice. Pour over 1 cup cooked whole-wheat spaghetti, 6 oz cooked peeled shrimp, and 1 cup chopped tomato; top with 1 Tbsp Parmesan. (492 cals, 4.6gm fiber, 25 gm fat)
Snack: Squeeze juice of 1 lime wedge over 1 broiled mango. (134 cals, 3.7gm fiber, .5gm fat)

Thursday

Breakfast:
Blend 1 cup mixed berries, 1 cup plain fat-free yogurt, 1 Tbsp agave nectar, 2 Tbsp wheat germ, and 1 cup ice. (357 cals, 6gm fiber, 1.8gm fat)
Snack: Sprinkle 5 cups low-fat microwave popcorn with Cheddar–flavored salt. (120 cals, 4gm fiber, 2.75gm fat)

Lunch:
Place 3 oz turkey breast, lettuce, tomato, one-fourth of a peeled sliced avocado, and 1 Tbsp hummus on 2 slices whole-wheat bread; serve with 1/2 cup grapes. (394 cals, 8gm fiber, 13gm fat)
Snack: Have 3/4 cup shelled edamame. (150 cals, 1.5gm fiber, 3.75gm fat)

Dinner:
Top 1 whole-wheat pita with ¼ cup marinara sauce, 2 oz shredded mozzarella, 1/4 cup chopped broccoli, ¼ cup sliced tomato, ¼ cup sliced mushrooms, 2 oz low-fat turkey Italian sausage; bake at 350° until cheese melts. (440 cals, 6.8gm fiber, 11.6gm fat)
Snack: Enjoy 1 low-fat ice-cream sandwich. (140 cals, 3gm fiber, 2gm fat)

http://diet.health.com/2009/02/28/diet-plan-menus-to-reach-your-feel-great-weight/2/

Meal Plan1

Weekly Menu: Monday

Breakfast:
Coat 1 medium barely-ripe banana with 1 Tbsp natural-style peanut butter; roll into 1 whole-wheat tortilla. (277 cals, 5.6gm fiber, 9gm fat)
Snack: Dip 1 cup cucumber slices or celery sticks into a mixture of 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 tsp lemon zest, 1 squeeze fresh lemon juice, and dash each salt and curry powder. (115 cals, 1.4gm fiber, 2gm fat)
Lunch:
Fill 1 whole-wheat pita with a mixture of 4 oz solid white tuna in water (drained), 1 Tbsp light mayonnaise, and 2 Tbsp dried cranberries. (375 cals, 4.4gm fiber, 9.6gm fat)
Snack: Have 3/4 cup plain low-fat yogurt with 1 cup cubed peeled cantaloupe. (177cals, 1.5gm fiber, 3gm fat)

Dinner:
Combine 1/2 cup cooked chilled orzo, 1/4 cup chopped baby spinach, 1 Tbsp chopped red onion, 1 tsp crumbled feta, 1 tsp pine nuts, and dash each dried basil and black pepper; serve cold with grilled asparagus and 5 oz boneless skin­less chicken breast sautéed in 2 tsp olive oil. (470 cals, 2.6gm fiber, 17gm fat)
Snack: Top 1 1/2 cups sliced strawberries with 1/2 oz mascarpone and 1 tsp brown sugar. (149 cals, 5.7gm fiber, 7.5gm fat)

Tuesday

Breakfast:
Layer 1 cup plain fat-free yogurt with 1 cup blueberries, 2 Tbsp sliced almonds, and 1 Tbsp ground flaxseed. (288 cals, 7gm fiber, 10gm fat)
Snack: Nosh on a high-fiber granola bar. (130 cals, 5gm fiber, 3gm fat)

Lunch:
Spread 1 Tbsp natural-style peanut butter onto 2 slices whole-grain bread, and top with 1/2 medium sliced barely ripe banana; have 10 each carrot and celery sticks. (394 cals, 14gm fiber, 11.6gm fat)
Snack: Eat 1 cup non-cream-based tomato soup sprinkled with 1 oz shredded part-skim mozzarella. (180 cals, 1gm fiber, 7gm fat)

Dinner:
Combine 1/2 cup cooked chilled quinoa with 1/2 cup mixture of chopped tomato, cucumbers, and onion; 1 garlic clove, minced; 1 Tbsp lemon juice; 1 tsp olive oil; and salt and pepper to taste. Serve with 5 oz roasted pork loin topped with 2 Tbsp low-calorie (50 calories or less) marinade. (470 cals, 2.7gm fiber, 15.5gm fat)
Snack: Enjoy 3/4 oz dark chocolate (70% or more cacao content). (115 cals, 2gm fiber, 7gm fat)


http://diet.health.com/2009/02/28/diet-plan-menus-to-reach-your-feel-great-weight/

Cardio Exercise

Mix and match the workouts below for a total of five to six cardio sessions a week. The mix of routines will help your body burn fat more efficiently and build endurance. Combined with our strength workout, you’ll see pounds melt away!

In each cardio workout, you want to move among four zones that represent how much effort you’re putting in. Here’s how to tell which zone you’re in.

Zone 1 = Easy
Zone 2 = Challenging but comfortable (you’re breathing
hard but could still hold a conversation)
Zone 3 = Challenging and uncomfortable (you’re breathing hard, difficult to hold a conversation)
Zone 4 = Breathless, really hard!

New-mom modification: If you’re a new mom (or are very out of shape), keep your intensity easy to moderate. Avoid Zone 4 until you’re three to four months postpartum.

Intense Interval Bursts (30 minutes)
Do this while walking outside on a long, steep hill or on the stairs, treadmill, or elliptical trainer.
1. Warm up with 2 minutes in Zone 1, then 3 minutes in Zone 2
2. Uphill, 1 minute in Zone 4
3. Downhill, 1 minute in Zone 2
4. Repeat steps 2 and 3 nine more times
5. Cool down with 5 minutes in Zone 1

Middle-Ground Mix-It-Up (40 minutes)
Do it as a walk or run outdoors or on the treadmill, bike, stairs, or elliptical trainer.
1. Warm up for 5 minutes in Zone 1
2. Spend 8 minutes in Zone 3
3. Do 2 minutes in Zone 2
4. Repeat steps 2 and 3 two more times
5. Cool down with 5 minutes in Zone 1

Long, Strong, and Steady (60 minutes)
Bike, hike, walk, or skate outside, or mix it up at the gym by choosing three cardio machines and doing 20 minutes on each.
1. Warm up for 5 minutes in Zone 1
2. Work out 45–50 minutes in Zone 2
3. Cool down for 5 minutes in Zone 1

http://diet.health.com

Maintain Body Appearance

Secret #1: Make it easy on yourself.
“Do online grocery shopping to buy all of your staples at one time,” says diet expert Alyse Levine, RD. That way you won’t be tempted to browse the aisles weekly and impulse-buy cookies or chips. Then do yourself a big favor and donate your pantry stash of unopened personal binge-trigger foods to a shelter, she says.

Stock up on favorite healthy nibbles like grapes and almonds, and store them at eye level in the fridge and pantry. Also keep on hand practically instant, emergency dinners for when you’re too tired or famished to cook, like Amy’s Organic frozen meals or ingredients for mini pizzas (whole-wheat pitas with shredded mozzarella, frozen veggies, and marinara sauce). Make it convenient, and you’re way more likely to stay on track.

Secret #2: Have a plan for (minor) mess-ups.
Messing up is core to being human. Don’t beat yourself up for it, because then you risk giving up altogether—or having a pity-party food fest.

What to say to yourself after that slipup: “‘If I stop right now, it may not show up on the scale at the end of the week,’” diet-psych expert Beck says. “You’ll keep mistakes in perspective, gain confidence in your ability to get back on track, and keep losing weight.”

How to make up for it: “Eat a smaller next meal—some lean protein with salad or other nonstarchy vegetables,” Levine says. Goofed all day? Simply forgo your evening snack and stick to the plan the next day. “The worst thing you can do is try to starve yourself—you’ll end up bingeing by the time dinner rolls around,” she says. Missed a workout? Clean the house for an hour to make up for it, fitness pro Keli Roberts says. “Put on some motivating music, and dance as you clean. You’ll torch calories—and end up with a sparkling house.”

http://diet.health.com