Archive for October, 2013
you can lose fat fast and forever without waking up at 5am to run on an empty stomach, without exercising 6x/week without feeling hungry all the time or cutting your favorite foods forever and without expensive supplements.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.
- Maintain Muscle. More strength is more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny + fat.
- Burn Fat. Strength training prevents your metabolic rate from going down when dieting. This means more fat loss.
- Stick to Diet. Exercising positively influences your eating habits. You’ll stick to your diet better if you do strength training, losing more fat.
You’ll get best results doing a free weight routine of compound exercises like Squats & Dead lifts. Check Strong Lifts 5×5: it only takes 3x45mins/week.
2. Eat Healthy. Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces, … Buy raw foods and cook them yourself.
- Protein. Necessary to build & maintain muscle so you don’t get skinny + fat. Protein also satiates and has the highest thermic effect. Eat a whole protein source with each meal: beef, poultry, fish, dairy, whey, etc
- Veggies & Fruits. Fill your stomach, but usually low in calorie. Also high in fiber, water, vitamins & minerals. Eat veggies & fruits with each meal: spinach, broccoli, kale, asparagus, apples, oranges, etc.
- Healthy Fats. Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil, olive oil, mixed nuts.
- Water. Thirst can make you think you’re hungry. Avoid soda, alcohol and fruit juice. Drink 2 cups water with each meal and sip water during your workout. Green tea and water with squeezed lemon are OK too.
3. Eat Grains Post Workout Only. Grains like pasta or rice are very caloric dense: 100g blank pasta has over 350kcal while 100g broccoli has only 35kcal. Limit your intake of grains to post workout only to automatically reduce your caloric intake.
- Eat Less Starches. Eat proteins, veggies, fruits & healthy fats with each meal. Carbs from veggies & fruits are OK, this isn’t a zero carb fat loss diet. Don’t eat starchy carbs except post workout.
- No Workout = No Carbs. If you do strength training 3x per week, you can eat starchy carbs 3x per week post workout. Eat proteins, veggies, fruits & healthy fats with all other meals.
- Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Eat whole carbs only: brown rice, whole grain pasta, whole grain bread, oats, quinoa, …
4. Eat More. Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner. Eat every 3 hours.
- Eat Breakfast. Build the habit of eating breakfast and try one of these breakfast recipes. Cook your food for the day while making breakfast.
- Eat Post Workout. The only meal where you can have carbs to replenish energy stores. Whole meal of protein & carbs or post workout shakes.
- Eat Every 3 hours. 6 smaller meals per day instead of 3 large ones. Breakfast, lunch, dinner, pre-bed and 2 snacks.
5. Add Cardio. Excess cardio burns muscle instead of fat, causing the skinny + fat look. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
- Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion.
- 3x45mins. Start with 15mins cardio post strength training 3x per week. Build up to 3x45mins per week by adding 1min each workout.
- Elliptical Trainer. Aka the cross trainer. There are many cardio machines you can choose from, but this one remains my favorite.
v Fat Loss Strategies. Now that you know what to do, you need to make it as easy as possible to apply the above fat loss tips. Follow the next 8 strategies, even if they sound counter-intuitive to you.
- Buy Healthy Foods Only. Enough for your whole week so you can stick to your fat loss plan. Don’t buy junk food – avoid temptations.
- Prepare Food in Advance. Cook your food for the day on waking up or when you get back from work. This takes about 1 hour.
- Make Double Portions. Speeds up preparation. Prepare 12 oz chickens and eat half at lunch and half at dinner.
- Eat the Same Every Day. Removing choice kills cravings and makes you see food for what it is: fuel for your body. Switch it up every 3 weeks.
- Eat at Fixed Times. Don’t wait until you’re hungry or feel like eating. Eat every 3 hours. Build consistency.
- Take Food with You. Take food to work, to school, to the movies, etc. This ensures you’re eating foods that will make you lose fat.
- Eat Before Going Out. Avoid ending up eating junk food because you’re hungry. Eat before you leave home and take food with you.
- Eat Junk Food 10% of The Time. You can eat 4 junk meals/week if you eat 6x/day. This actually helps fat loss. Eat out so you can’t overdo it.
- Track Progress for Motivation. Pictures, body fat, measurements and strength gains. Aim for 2-3% fat loss/month (use a fat caliper).
Example: Fat Loss Diets. To lose fat: proteins, veggies, fruits and healthy fats with each meal. Carbs post workout only. Example fat loss diet:
Breakfast: eggs with tomato & bell peppers, orange, green tea
Snack: cottage cheese with apple
Lunch: chicken, bok choy, tomato, chicory, olive oil
Snack: mixed nuts
Post workout: ground round, brown rice, mixed veggies, banana
Dinner: chicken, spinach, baby carrots, pear
Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil
Don’t waste your time counting calories: you won’t get fat eating unprocessed foods. Just eat your stomach full and prepare your own food so you have total control over the ingredients. Aim for 2-3% fat loss per month.
Source : http://www.stronglifts.com
You know lack of sleep can make you grumpy and foggy. You may not know what it can do to your sex life,
memory, health, looks, and even ability to lose weight. Here are 10 surprising — and serious — effects of sleep loss.
Sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, and others.
But sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S. The problem is greatest among people under 25 years old.
Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. They also had more sick days per accident.
2. Sleep Loss Dumbs You Down
Sleep plays a critical role in thinking and learning. Lack of sleep hurts these cognitive processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.
Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.
3. Sleep Deprivation Can Lead to Serious Health Problems
• Heart disease
• Heart attack
• Heart failure
• Irregular heartbeat
• High blood pressure
According to some estimates, 90% of people with insomnia — a sleep disorder characterized by trouble falling and staying asleep — also have another health condition.
4. Lack of Sleep Kills Sex Drive
Sleep specialists say that sleep-deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame.
For men with sleep apnea, a respiratory problem that interrupts sleep, there may be another factor in the sexual slump. A study published in the Journal of Clinical Endocrinology & Metabolism in 2002 suggests that many men with sleep apnea also have low testosterone levels. In the study, nearly half of the men who suffered from severe sleep apnea also secreted abnormally low levels of testosterone during the night.
5. Sleepiness Is Depressing
Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night.
The most common sleep disorder, insomnia, has the strongest link to depression. In a 2007 study of 10,000 people, those with insomnia were five times as likely to develop depression as those without. In fact, insomnia is often one of the first symptoms of depression.
Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.
6. Lack of Sleep Ages Your Skin
Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.
When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic.
Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.
“It’s during deep sleep — what we call slow-wave sleep — that growth hormone is released,” says sleep expert Phil Gehrman, PhD. “It seems to be part of normal tissue repair — patching the wear and tear of the day.”
7. Sleepiness Makes You Forgetful
Trying to keep your memory sharp? Try getting plenty of sleep.
In 2009, American and French researchers determined that brain events called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep.
When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours.
Recent research has focused on the link between sleep and the peptides that regulate appetite. “Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite,” says Siebern. “Shortened sleep time is associated with decreases in leptin and elevations in ghrelin.”
Not only does sleep loss appear to stimulate appetite. It also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs.
9. Lack of Sleep May Increase Risk of Death
In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.
10. Sleep Loss Impairs Judgment, Especially About Sleep
Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely.
Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast-paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem.
“Studies show that over time, people who are getting six hours of sleep, instead of seven or eight, begin to feel that they’ve adapted to that sleep deprivation — they’ve gotten used to it,” Gehrman says. “But if you look at how they actually do on tests of mental alertness and performance, they continue to go downhill. So there’s a point in sleep deprivation when we lose touch with how impaired we are.”
Not all heart attacks begin with the sudden, crushing chest pain that often is shown on TV or in the movies.
In one study, for example, one-third of the patients who had heart attacks had no chest pain. These patients were more likely to be older, female, or diabetic.
2.People who have high blood sugar (diabetes) may have no symptoms or very mild ones.
3.The most common symptom, in both men and women, is chest pain or discomfort.
4.Women are somewhat more likely to have shortness of breath, nausea and vomiting, usual tiredness (sometimes for days), and pain in the back, shoulders, and jaw.
Some people don’t have symptoms at all. Heart attacks that occur without any symptoms or with very mild symptoms are called silent heart attacks.
Upper body discomfort. You may feel pain or discomfort in one or both arms, the back, shoulders, neck, jaw, or upper part of the stomach (above the belly button).
Shortness of breath. This may be your only symptom, or it may occur before or along with chest pain or discomfort. It can occur when you are resting or doing a little bit of physical activity.
The symptoms of angina (an-JI-nuh or AN-juh-nuh) can be similar to the symptoms of a heart attack. Angina is chest pain that occurs in people who have coronary heart disease, usually when they’re active. Angina pain usually lasts for only a few minutes and goes away with rest.
1.Breaking out in a cold sweat
2.Feeling unusually tired for no reason, sometimes for days (especially if you are a woman)
3.Nausea (feeling sick to the stomach) and vomiting
4.Light-headedness or sudden dizziness
5.Any sudden, new symptoms or a change in the pattern of symptoms you already have (for example, if your symptoms become stronger or last longer than usual)
Not everyone having a heart attack has typical symptoms. If you’ve already had a heart attack, your symptoms may not be the same for another one. However, some people may have a pattern of symptoms that recur.
The more signs and symptoms you have, the more likely it is that you’re having a heart attack.