Apple cider vinegar as a health remedy has been around for thousands of years. There are many claimed benefits of apple cider vinegar, the most captivating being weight loss. Differing opinions as to its effectiveness run wild. Some people declare they lost fifteen pounds by only taking apple cider vinegar and doing little else, while others claim that apple cider vinegar did nothing for them.
So how does this ancient diet work? It is not in reality a diet, so much as diet addition. It has been stated that apple cider vinegar decreases appetite and minimizes cravings. It has also been determined to reduce glucose levels, which means that it helps the body break down sugar. Sugar, when not burned by the body in the form of energy, is transferred into fat storage. It could be assumed that if apple cider vinegar reduces the body’s sugar level fat storage would be decreased.
It is recommended that drinking two teaspoons of apple cider vinegar three times a day before each meal will produce the desired results. While someone with an iron throat may be able to drink it straight, it is recommended that apple cider vinegar be diluted in water or juice. A bit of honey makes it potable and much more pleasant. Because it contains acetic acid which can damage the esophagus and teeth, consuming it properly is essential. Some people add baking soda to the mixture to reduce the acidity of the apple cider vinegar and the potential harm as it is goes down.
Using the right apple cider vinegar determines the most benefit. Processed, filtered Heinz brand vinegar does not contain the necessary ingredients and those who tried it seemed unsuccessful. Organic apple cider vinegar is the answer to this weight loss plan. Braggs raw, unfiltered, organic apple cider vinegar is considered the essential brand due to the “mother” it contains. According to the bottle, it occurs naturally as connected strand-like chains of protein enzyme molecules. To the regular person, that declaration doesn’t mean much, but according to those who have tried this diet, it is the determining factor.
Bragg’s can be found for less than five dollars at health stores. Apple cider vinegar pills can also be found at a health food store for considerably more money, if the taste of apple cider vinegar turns you off. It has been argued however, that the pill form of apple cider vinegar does not contain the active ingredients that organic apple cider vinegar does. Supplements are not monitored by the FDA, so consequently there is no guarantee as to what is actually in the apple cider vinegar pills compared to what the packaging states. This is fact for vitamins as well. Quality is mandatory when it comes to effective supplements and a bit of research helps ensure you get the quality you deserve. Pharmaceutical grade supplements contain what the packaging states as well as maintain a high level of quality.
Organic apple cider vinegar may boost your dieting efforts, but the other benefits of apple cider vinegar may also be appealing. Studies of apple cider vinegar have shown promising benefits to lowering blood sugar levels caused by diabetes, high cholesterol, lowering blood pressure and destroying cancer cells. Drinking apple cider vinegar also reduces or eliminates heart burn by providing acid in the stomach and sending signals to the brain that no more is needed. While there are low risks to trying this means of weight loss, if you have serious health concerns always discuss any changes to your diet with your doctor to avoid drug interactions.
Many people have combined apple cider vinegar with decreased food intake and increased physical activity. These changes are healthy and practical, however, it does pose the question of what triggered the weight loss, the vinegar or the lower calorie diet and exercise? There is no magic formula in the world that allows us to eat fried chicken, soda and chips to our hearts content and not gain weight. Discipline and common sense will always be at the forefront of maintaining a healthy lifestyle. Apple cider vinegar may give you the boost you need to get started down that healthier path.
Friday, July 30, 2010
Ab Exercises Are Not The Solution To 6-Pack Abs
One of the most common fitness goals people have is to get a slimmer stomach and if possible, achieve a kind of "six pack abs" appearance to their middle section. Most people, unfortunately, struggle for years without ever achieving this goal.
Actually, I see so many people waste a great deal of their time on worthless abs exercises, and falling into the trap of every gimmick product bursting onto the TV screen promising them things like "getting a 6-pack in only 2 minutes a day while sitting on their couch."
Honestly, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and fake fat loss pills was really disturbing.
So what is the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds ridiculous, yes. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women based on experience.
You know, even some 7-year olds have six pack abs! Think they got that by doing "abs exercises"? Of course not! They have those 6-pack abs because their body fat percentage is extremely low since they are active and running around playing all day long at their age.
In conclusion, the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).
Actually, I see so many people waste a great deal of their time on worthless abs exercises, and falling into the trap of every gimmick product bursting onto the TV screen promising them things like "getting a 6-pack in only 2 minutes a day while sitting on their couch."
Honestly, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and fake fat loss pills was really disturbing.
So what is the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds ridiculous, yes. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.
Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The real solution to seeing a visible six-pack is simply bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women based on experience.
You know, even some 7-year olds have six pack abs! Think they got that by doing "abs exercises"? Of course not! They have those 6-pack abs because their body fat percentage is extremely low since they are active and running around playing all day long at their age.
In conclusion, the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).
Exercises To Do At Home Or Office
These workouts can be done at home or even in your office. With this workout plan, you can work out for just a couple minutes at a time, several times throughout each day, 5 days/week.
This consists of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, even some people that have tried this have actually gotten their co-workers to join them.
If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. Try doing these at 9am, 10am, 11am, 1pm, 2pm, 3pm, and 4pm.
Some of the bodyweight exercises that are the best to focus on are:
* bodyweight squats (and variations)
* pushups (and variations)
* forward, reverse, or walking lunges
* up & down a staircase if one is available
* floor planks (holding the plank position from forearms and feet)
* floor abs exercises such as lying leg thrusts, ab bicycles, etc.
* one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
This consists of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, even some people that have tried this have actually gotten their co-workers to join them.
If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. Try doing these at 9am, 10am, 11am, 1pm, 2pm, 3pm, and 4pm.
Some of the bodyweight exercises that are the best to focus on are:
* bodyweight squats (and variations)
* pushups (and variations)
* forward, reverse, or walking lunges
* up & down a staircase if one is available
* floor planks (holding the plank position from forearms and feet)
* floor abs exercises such as lying leg thrusts, ab bicycles, etc.
* one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
Ways To Ensure That You Are Practicing Safe Exercises While Pregnant
The fact that you are pregnant does not mean that you should let yourself go and chalk it up to your pregnancy. On the contrary this should be a time when moderate exercises and you would go together like hands in gloves. If you make it a habit now to exercise lightly, you will be rewarded throughout the duration of your pregnancy term and also afterwards when because your body will bounce back faster. Moderate exercise routines focuses your mind on energy and keeping fit and not on weight gain and accumulating fat. This article will discuss 11 ways to successfully perform pregnancy exercises.
1. To ensure that you are on the right path, you should always consult with your health care provider before embarking upon any physical activity like exercises.
2. With some little modifications, you could actually continue performing your normal activities which you engaged in before becoming pregnant especially if you used to be the active kind.
3. The aim of moderate exercises is engaging in exercises that do not impact your body stressfully. Examples of these include, but are not limited to, the following; swimming, walking, stationary cycling, water aerobics, yoga, tai chi, and so on. If you choose walking as the moderate exercise to engage in, you should endeavor to wear shoes that have soft soles or that are cushioned.
4. The fact they are called moderate does not indicate that they can be indulged in without rest. On the contrary, you need to target an average of three sessions per week and include days that you will lay off the exercise (rest days).
5. You should always take care not to overdo it. You should try not to become too exhausted. The whole aim of this exercise is to feel refreshed and not to be drained of all energy and vitality. Remember that you've got quite a lot on your plate as it is.
6. You need to drink a lot of water now that you are exercising so much. Ensure that you regulate you temperature too; you should avoid getting too hot and try to remain hydrated.
7. Dress sensibly; be comfy at all time. You should stick to clothes that are loose-fitting and comfortable, especially when you exercise. This will allow the flow of blood around your body to be uninhibited.
8. Forget about record-breaking notions and such. Now is not the time for you to attempt setting personal bests. Simply adhere to a repetitive routine; you are not in any competition - remind yourself of that constantly.
9. If you are into jogging or aerobics, you should note that as your pregnancy progresses, your center of gravity will change. So, you will need to adjust to remain on your feet and not keep tripping or toppling over or (realistically) straining particular parts of your body due to lack of compensation.
10. Once your first trimester is over, do not engage in any exercise routines that require you to lie flat on your back any longer.
11. You should endeavor to find facilities in your area that are provide exercise classes and are specific or well suited for moms-to-be.
1. To ensure that you are on the right path, you should always consult with your health care provider before embarking upon any physical activity like exercises.
2. With some little modifications, you could actually continue performing your normal activities which you engaged in before becoming pregnant especially if you used to be the active kind.
3. The aim of moderate exercises is engaging in exercises that do not impact your body stressfully. Examples of these include, but are not limited to, the following; swimming, walking, stationary cycling, water aerobics, yoga, tai chi, and so on. If you choose walking as the moderate exercise to engage in, you should endeavor to wear shoes that have soft soles or that are cushioned.
4. The fact they are called moderate does not indicate that they can be indulged in without rest. On the contrary, you need to target an average of three sessions per week and include days that you will lay off the exercise (rest days).
5. You should always take care not to overdo it. You should try not to become too exhausted. The whole aim of this exercise is to feel refreshed and not to be drained of all energy and vitality. Remember that you've got quite a lot on your plate as it is.
6. You need to drink a lot of water now that you are exercising so much. Ensure that you regulate you temperature too; you should avoid getting too hot and try to remain hydrated.
7. Dress sensibly; be comfy at all time. You should stick to clothes that are loose-fitting and comfortable, especially when you exercise. This will allow the flow of blood around your body to be uninhibited.
8. Forget about record-breaking notions and such. Now is not the time for you to attempt setting personal bests. Simply adhere to a repetitive routine; you are not in any competition - remind yourself of that constantly.
9. If you are into jogging or aerobics, you should note that as your pregnancy progresses, your center of gravity will change. So, you will need to adjust to remain on your feet and not keep tripping or toppling over or (realistically) straining particular parts of your body due to lack of compensation.
10. Once your first trimester is over, do not engage in any exercise routines that require you to lie flat on your back any longer.
11. You should endeavor to find facilities in your area that are provide exercise classes and are specific or well suited for moms-to-be.
Are Your Ab-Exercises Increasing your Waistline?
Working your abdominals to get a tighter midsection is nothing new. Hopefully you are fully aware that working the muscles themselves won’t take any fat of your tummy and if not, now you know. Most people who just want the six-pack to show would do better training abs less and spend more time fine-tuning their diet to get the body fat percentage low enough to make them visible. But that is not what this article is going to be about. Instead I want to go through how certain abdominal exercises in your personal training routine can actually give you a wider and more protruding midsection, which is not likely to be why you began strengthening your abdominals. However, there is nothing wrong with the exercises discussed below, but today we are talking pure aesthetics.
The three muscles I’ll refer to in this are rectus abdominis (the six-pack), external obliques and internal obliques. Rectus abdominis run from your pubic region up to the base of your sternum, while your internal and external obliques run diagonally down toward your hip and up toward your sternum from your sides (around navel height). For building our six-pack we often use exercises such as crunches in all different shapes or forms and for the obliques we often do crunches with twists or bend our upper body side-ways. Doing these exercises with weights or with enough frequency and intensity can cause muscle hypertrophy, which just means muscle growth. If you have a little covering your six-pack, adding significant muscle bulk without losing the fat, will make your tummy protrude even more. And adding bulk to your internal and external obliques will cause your midsection to widen, and if you want it as narrow as your genes allow you do, this is not optimal.
To get your midsection tiny and trim, you need to reduce your body fat levels – nothing else will work. But if you want to strengthen it (which you should) to also make it physically firmer, look to held abdominal and core exercises. The simplest variation is the plank (can also be called a hover) and it can also be done both flat and on your side to target either your front or your sides. So, avoid adding weights to your abdominal and oblique exercises, and keep your eating clean and spot on. You could even build your gluteus muscles (bum muscle) or widen your shoulders slightly to make your waist appear smaller.
The three muscles I’ll refer to in this are rectus abdominis (the six-pack), external obliques and internal obliques. Rectus abdominis run from your pubic region up to the base of your sternum, while your internal and external obliques run diagonally down toward your hip and up toward your sternum from your sides (around navel height). For building our six-pack we often use exercises such as crunches in all different shapes or forms and for the obliques we often do crunches with twists or bend our upper body side-ways. Doing these exercises with weights or with enough frequency and intensity can cause muscle hypertrophy, which just means muscle growth. If you have a little covering your six-pack, adding significant muscle bulk without losing the fat, will make your tummy protrude even more. And adding bulk to your internal and external obliques will cause your midsection to widen, and if you want it as narrow as your genes allow you do, this is not optimal.
To get your midsection tiny and trim, you need to reduce your body fat levels – nothing else will work. But if you want to strengthen it (which you should) to also make it physically firmer, look to held abdominal and core exercises. The simplest variation is the plank (can also be called a hover) and it can also be done both flat and on your side to target either your front or your sides. So, avoid adding weights to your abdominal and oblique exercises, and keep your eating clean and spot on. You could even build your gluteus muscles (bum muscle) or widen your shoulders slightly to make your waist appear smaller.
Are You Using Safe Weight Loss Pills To Lose Weight?
People everyday try ot lose weight. Exercising regularly and eating a healthy diet are very important to losing weight and keeping it off. However, there are also many safe weight loss pills that can be used to make losing weight easier.
You have to be careful with the weight loss pills that are available these days because not all of them are safe. It is essential to make sure you are only taking pills that are safe and not ones that will cause you more problems.
When trying to decide if a particular weight loss pill is safe to take or not there are some important things that you need to look for. So you can make a safe decision about taking safe pills for easier weight loss here are the most important things to watch for.
One: Ingredients that are clinically proven - You have to ensure that the ingredients used in the pill have been clinically proven to be effective for weight loss. To make sure that the product works like they claim it will this process includes clinical trials run by the makers.
Two: Ingredients list - To make sure there are none that will have bad side effects for you you want to look at the ingredients that are used in the pills. The best types of pills to use are the ones that are all natural but there are ones available that are not all natural that will work effectively like they claim.
Before making your final decision about which ones to use you have should take time to do research on the ingredients used in different weight loss pills.
Three: Side effects - Different pills will have different side effects depending on the ingredients that are used in them. You have to know what the side effects are for each of the weight loss pills that you are interested in using.
This is imperative because you want them to help you lose weight without any side effects that would side track your weight loss efforts.
Now that you know what to look for you can easily decide what pills are safe weight loss pills and which are not.
Before making the decision to take any weight loss pills be sure to take your time and do some research. This is the only way to achieve your weight loss goals and still make sure you stay safe.
You have to be careful with the weight loss pills that are available these days because not all of them are safe. It is essential to make sure you are only taking pills that are safe and not ones that will cause you more problems.
When trying to decide if a particular weight loss pill is safe to take or not there are some important things that you need to look for. So you can make a safe decision about taking safe pills for easier weight loss here are the most important things to watch for.
One: Ingredients that are clinically proven - You have to ensure that the ingredients used in the pill have been clinically proven to be effective for weight loss. To make sure that the product works like they claim it will this process includes clinical trials run by the makers.
Two: Ingredients list - To make sure there are none that will have bad side effects for you you want to look at the ingredients that are used in the pills. The best types of pills to use are the ones that are all natural but there are ones available that are not all natural that will work effectively like they claim.
Before making your final decision about which ones to use you have should take time to do research on the ingredients used in different weight loss pills.
Three: Side effects - Different pills will have different side effects depending on the ingredients that are used in them. You have to know what the side effects are for each of the weight loss pills that you are interested in using.
This is imperative because you want them to help you lose weight without any side effects that would side track your weight loss efforts.
Now that you know what to look for you can easily decide what pills are safe weight loss pills and which are not.
Before making the decision to take any weight loss pills be sure to take your time and do some research. This is the only way to achieve your weight loss goals and still make sure you stay safe.
Is Hypnosis a Better Way To Lose Weight?
Many people's views of hypnosis are often based on what they have seen on the TV rather than being based in reality. It is unfortunate that 'clinical hypnotherapy' and 'stage hypnosis' share the same name. Stage hypnosis is based on entertainment, suggestibility and illusion. An impression is thereby given that being hypnotised is an external state which is the opposite of what it really is, an internalised state. Therefore people can be wary of hypnotherapy.
Hypnotherapy is a process that is aimed at helping to instil a superior form of physical and mental relaxation. Techniques are used by the practitioner that encourage the client to enter a "trance state" which bypasses the conscious mind and critical faculty. We unconsciously enter this state every day when driving a car, reading a book or when we become emotional. The difference is, hypnotherapy is a process which undertakes this state in a controlled setting. When in this state, hypnotherapy is able to realign feelings that stem form the subconscious to a more positive state and give an all-important edge when it comes to breaking habits. This is a powerful process that works with the right side of the brain. We therefore refer to it as "right brain coaching".
Whilst undergoing hypnotherapy, many clients may assume they are in a state of "sleep" and undergoing "therapy" both at the same time. In fact the word Hypnosis is derived from "hypnos", being the Greek term for sleep. James Braid coined "hypnosis" around 1840 from the Greeks who used "sleep temples" as far back as 4000 BC, and so "Relaxation of the conscious mind" would have been a more accurate description. Therefore the name hypnosis is really a misnomer.
Hypnotherapy has many uses, one of them being weight loss. Weight loss can be eternal. Unfortunately diets, or new re-cycled diets, work on a starvation principle of drastically reduced calories. Some work by eating solid protein, others by living off a boring liquid diet. None of them address the relationship to food, which is a lifetime one.
Diets slow down the metabolism. After 4 days the body shuts down and goes into starvation mode protecting the very calories you are trying to loose. When you start eating again the weight piles back on. This is due to the dieter having wrecked their metabolism.
Dieticians and so called experts do not tell you that the body likes and needs good old fat. It serves a useful propose. It supplies us with a food store in times of starvation and keeps us warm. The subconscious mind still acts as if we were in the cave. Diets do not address this in any way shape or form. The key is to work with the body. The body will accept weight loss of 2lbs a week. Any more is fluid and muscle tissue. If the weight is lost slowly, it will stay off. Therefore no more yo-yo effect.
Everybody knows what he or she should and should not eat. Unfortunately we live in an age where miracle diets offer absurd amounts of weight loss in a matter of days or weeks and this seems preferable to healthy eating. This, of course, does not work and can, in fact, do more harm than good. Hypnotherapy, however, can help people to lose weight permanently and healthily.
Hypnotherapy is a process where you work with the body and feel good about doing the things that you know you should be doing. Once you are into a rhythm the weight comes off slowly, naturally and safely. The final result being that the weight stays off. Psychologically you feel good as confidence in your ability to lose weight rises. You lose weight once not a hundred times!
Hypnotherapy is a process that is aimed at helping to instil a superior form of physical and mental relaxation. Techniques are used by the practitioner that encourage the client to enter a "trance state" which bypasses the conscious mind and critical faculty. We unconsciously enter this state every day when driving a car, reading a book or when we become emotional. The difference is, hypnotherapy is a process which undertakes this state in a controlled setting. When in this state, hypnotherapy is able to realign feelings that stem form the subconscious to a more positive state and give an all-important edge when it comes to breaking habits. This is a powerful process that works with the right side of the brain. We therefore refer to it as "right brain coaching".
Whilst undergoing hypnotherapy, many clients may assume they are in a state of "sleep" and undergoing "therapy" both at the same time. In fact the word Hypnosis is derived from "hypnos", being the Greek term for sleep. James Braid coined "hypnosis" around 1840 from the Greeks who used "sleep temples" as far back as 4000 BC, and so "Relaxation of the conscious mind" would have been a more accurate description. Therefore the name hypnosis is really a misnomer.
Hypnotherapy has many uses, one of them being weight loss. Weight loss can be eternal. Unfortunately diets, or new re-cycled diets, work on a starvation principle of drastically reduced calories. Some work by eating solid protein, others by living off a boring liquid diet. None of them address the relationship to food, which is a lifetime one.
Diets slow down the metabolism. After 4 days the body shuts down and goes into starvation mode protecting the very calories you are trying to loose. When you start eating again the weight piles back on. This is due to the dieter having wrecked their metabolism.
Dieticians and so called experts do not tell you that the body likes and needs good old fat. It serves a useful propose. It supplies us with a food store in times of starvation and keeps us warm. The subconscious mind still acts as if we were in the cave. Diets do not address this in any way shape or form. The key is to work with the body. The body will accept weight loss of 2lbs a week. Any more is fluid and muscle tissue. If the weight is lost slowly, it will stay off. Therefore no more yo-yo effect.
Everybody knows what he or she should and should not eat. Unfortunately we live in an age where miracle diets offer absurd amounts of weight loss in a matter of days or weeks and this seems preferable to healthy eating. This, of course, does not work and can, in fact, do more harm than good. Hypnotherapy, however, can help people to lose weight permanently and healthily.
Hypnotherapy is a process where you work with the body and feel good about doing the things that you know you should be doing. Once you are into a rhythm the weight comes off slowly, naturally and safely. The final result being that the weight stays off. Psychologically you feel good as confidence in your ability to lose weight rises. You lose weight once not a hundred times!
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