Burn Fat With The Mediterranean Diet

Mediterranean diet (close up)

Image by grobery via Flickr

 

We do tend to hear positive information regarding the Mediterranean diet and how it relates to weight loss. But the real question is, “how good is the diet in burning fat?” Is this diet capable of inducing weight loss? Well let’s dig deeper into that and see what results we can expect with this diet.

 

First and foremost, you should learn what the Mediterranean diet is. It is a diet commonly used in countries around the Mediterranean basin. It has been the main diet of these people for ages. Studies and research have shown that this diet promotes longer life expectancy to those people who follow it. It is considered to promote a longer lifespan by about 8 to 10 percent. Anyhow, what makes the diet special is that it goes for healthy food items and avoids processed food products as much as possible.

The food pyramid of the Mediterranean diet contains whole grain foods, fruits, vegetables, and ‘good’ fats like olive oil, fish, lean protein, sea foods, herbs, red wine, and other exquisite food items. All these are combined through different recipes and can meet your appetite and satiety needs.

Now in regards to fat burning and weight reduction, here are some simple explanations.
Fibre content

Dietary fibre holds a vital role in weight loss. It increases your metabolism and at the same time decreases appetite when you eat a reasonable amounts of fibre. You can mainly, get fibre from fruits, vegetables, whole grains and a lot more. The mechanism is that dietary fibre is a bulky product which is not totally digested by the body. It takes a lot of energy to burn and digest it, which is the reason why you have an increase in metabolism. In addition, you have lesser of an appetite as it stays longer in the stomach.

Sources of ‘good’ fat

Olive oil and nuts are sources of ‘good’ fat. You basically need these food items as they provide a counter on the ‘bad’ cholesterol. We need a good source of fat in our diet and the med diet has no issues in providing that through its food items. Olive oil is considered as much healthier than most other oil sources.

More energy

You get more energy from the foods included in the Mediterranean diet, which is perfect for physical activities. You won’t have energy restrictions if you want to follow a physical activity or exercise workout. Having a lot of energy can also keep you alert and active through the day.

Less stress

Food items included in the Mediterranean diet have ingredients that promote a good feeling. Nutrients commonly found in healthy food items can alleviate depression and stress.

Enticing food preparations and recipes

You should not have a hard time eating these food items since you have a lot of recipes to follow which you may find to love. You can choose recipes to suit your own style and even enjoy cooking meals with the diet.

Lastly Healthy lifestyle

What makes this diet good is that you don’t have to worry if you eat too much. Basically, you have a lower chance to increase your weight with it. Once you establish following the diet and have this concept in mind, you may then add some healthy activities that promote fat burning. Combining all these, we can now call your lifestyle as healthy. This is the main goal of all weight loss plans out there, “To have a healthy lifestyle that makes weight loss come naturally.”

Alex writes about med diet. You can also read his latest article mediterranean diet for healthy living.

Download your FREE Mediterranean Diet Report now!

Enhanced by Zemanta

Post to Twitter

365/321 Rock Climbing

Image by Noodles and Beef via Flickr

You were such a stud back in college. After four years of being a high school athlete, along with some Ultimate Frisbee in college, even all that cheap beer didn’t have much impact on your body. Now you’re a thirty-something, and every time you look in the mirror, it seems like your gut is hanging out over your belt just a little further. You’re not sure, but you think you spotted the beginning of a double-chin.

“What happened to my lean, mean fighting machine body?” you ask the reflection in the mirror. The answer’s simple, really, and if you search your soul, you already know it. Long days in the office, together with long commutes on crowded highways, lead you to plop down on the couch at the end of the day. It also doesn’t hurt that you’re 35 but eating like you have the metabolism of an 18 year-old.

Welcome to middle age.

Guys, don’t worry, not all is lost. You can get back that studly body when you learn how to lose weight fast with fat burning exercises and good nutrition. We’ll focus on good nutrition in a subsequent article. For now, let’s look at three sure-fire ways to burn off that gut.

1. Hit the weights.

When you lift weights the right way, you’ll definitely burn off the fat. What is the “right way”? In essence, the right way to lift weights is not to lift weights like a wimp. You want to push your limits every time you go to the gym, because stretching beyond your current capacity is what leads your body to build muscle.

Your body builds muscles when your current muscle tissues get micro-tears in them. Seeing that the muscle wasn’t up to the job you asked it to do, your body says, “Hmmm, I guess we’d better add some more muscle tissue in that area.” In other words, the phrase “No pain, no gain” is right on the mark.

Guess what? Muscles require energy to function. That energy comes from either the calories you just ate, or the calories you’ve stored. Once your muscles run out of the calories you just ate, they’ll start using stored energy – fat. This is how weight lifting leads to fat loss.

2. Try circuit training.

Circuit training combines resistance training, usually in the form of lifting weights, with fat burning aerobics. An example of simple circuit training would be to run on a treadmill for ten minutes, do bicep curls for three minutes, run for ten more minutes, do lunges for three minutes, and so forth, until all the different parts of the body have been exercised.

Baylor University, the University of New Mexico, and The Cooper Institute have all studied the effectiveness of circuit training, and the results of these studies have been a good endorsement of circuit training. The studies showed circuit training to be time efficient, comprehensive, and excellent for cardiovascular health. Best of all, it doesn’t necessarily require expensive equipment or joining a gym. You can create your own circuit training workouts and do them at home, at a school track, or elsewhere.

3. Get outside.

Do treadmills and exercise bikes bore you? Do you get the willies when you picture yourself on a stair machine? If so, then don’t keep forcing yourself to go to the gym – it’s a recipe for burnout. There are plenty of fat burning exercises you can do in the great outdoors. Here are a few of the best:

  • Rock climbing – Rock climbing requires your whole body to stay engaged and active, leading to burn up to 400 calories for every thirty minutes you climb.
  • Rowing – Rent a kayak and head up to the mountains for one heck of a fat burning workout.
  • Cross-country skiing – Many people put on weight during the winter because they don’t like the gym and don’t feel they can work outside. That’s nonsense! Cross-country skiing is an excellent cardio workout that can burn 330 calories in half an hour.
  • Mountain biking – Pushing yourself up those hills and jumping logs is a great way to burn fat.
  • Running – This last one is a classic that can be done by anyone, anywhere. The only drawback to running is that it does take a toll on knees and ankles.

How to lose weight need not be a mystery. With the right combination of the fat burning exercises listed above, and healthy, unprocessed foods, almost anyone can lose weight without having to wait.

Post to Twitter

Jogging on a bright November morning

Image by Ed Yourdon via Flickr

Do you know that there are countless positive aspects for doing cardiovascular exercises to burn fat? With our fast paced lives, there are various explanations for avoiding fat burning activities. How about not visiting the gym or reserving a particular time for your fat burning exercises?

Exactly, why are cardiovascular exercises significant? Well, they help fortify the immune system; they boost healthier lungs and various other organs in our internal systems, and they are excellent exercises to lose weight. In case you are having difficulty fine-tuning your hectic timetable at work or has concerns on under-going intense fat burning exercises, the following solutions may be ideal for you.

Simply, by performing straightforward tasks regularly you will keep those muscles going, burning fat and ensure a smooth blood flow.

Walking Your Way to a Healthy Life
Enjoy the opportunity to walk from one place to another. I am sure this may seem very challenging initially since many folks dislike the idea of walking, particularly when they are in a big hurry. But come on! If you have to reach another place quickly, then try brisk walking. You can get loads of exercise by simply walking from your car to the entrance of a building. You may want to consider parking several spaces farther from the building entrance to grant yourself more chances of strengthening your muscles. I’m positive you’ll feel great about this! Naturally, with a parking space farther from the entrance than usual, you will not only be able to do a bit of fat burning exercises, you will also be able to get a parking space by the time you arrive at work.

Taking the Stairs to a New You
That’s right, enough of the elevators and escalators! I know you love them, but it is time to use your own feet to climb up those steps. I am a fan of technology, but I’m a bigger aficionado of keeping myself in tiptop shape. Why don’t you give yourself a break from all the slacking and boredom? Find adventure by using the stairs when going to the fifth floor or the rooftop. This is not only an excellent way for you to shed off a few pounds; it will also keep your respiratory and circulatory systems in a stable pattern of blood and oxygen exchange. Isn’t that wonderful?

Time to Do Your “Homework”
No, not those written assignments from your professors. I mean house chores and learning how to work in the garden and your kitchen. I know you may not be good in cooking or gardening, so make yourself useful by cleaning up the house. Working on some important house chores will not only help you incorporate fat burning exercises in your daily life, it will also benefit everyone inside the house. Living in a clean and safe home is the best way to live a healthy life.

Post to Twitter

If you’ve been wondering which machine is the best to aid you with your

A woman on a treadmill (Original caption: &quo...

Treadmill

exercises to lose weight, you’ve come to the right place. There are a variety of options that can get you the sexy body you want, but we will present here two healthy and efficient options to choose from: treadmills and treadclimbers. Both are effective, but one is faster than the other. And we know that those who aim to shed extra pounds want fast results. So, what is the best option?

Treadmills are units that use one belt, powered by a sturdy motor. They work with high incline and speed levels, allowing users to program running and cardio workouts based on their fitness level.

Treadclimbers are cardio equipment that works as 3-all-in-one machine: treadmill, stair climber and elliptical. They incorporate 2 treadles, one for each foot. The main advantage is that you get to make two movements simultaneously, that is climbing and walking.

When talking about weight loss, the main concept is the intensity.

Treadmills incorporate specific weight loss programs with preset incline and speed values. However, to complete such a workout, you need to have speed endurance, and this is something you can build only over time. Some treadmill consoles allows you to insert age, weight and gender; therefore, giving accurate feedback on your performance. It’s important to be constantly aware of how your body is coping, in order to improve your performance and reach your weight loss goals.

Treadclimbers help you keep track of your performance, offer weight loss programs, and provide more intensity that will help you reach your goals 3 times faster. And you don’t need speed endurance to keep up the pace.

The treadclimber is not built for runners; this is something you should keep in mind. It is designed for low-impact walking, for climbing and stepping. On this machine, the factor that determines the intensity is resistance. Maximum speed supported is 4 mph. Yes, it’s lower than on a treadmill, but the movements of this machine make the difference.

The difference between treadmills and treadclimbers is the latter works all your core muscles at the same time, without risking to lose your breath while you work out. This is what leads to burning fat, and in 3 times shorter than a treadmill.

I started losing my extra pounds after 6-7 weeks of running on a treadmill. Even if there are a variety of weight loss workouts to do on the treadmill, it takes time to build endurance to finish a fat burning workout from the start to end.

Johnson T7000 Treadmill @ TaiSPO 2006.

Treadmill

However, I did have the chance to test treadclimbers as well. And yes, you can feel the difference in your body from the first week of working out. Even if you have little endurance at the beginning, 20 minutes on the tread climber are 3 times more intense than running on the treadmill at 10 mph.

No matter what your personal preference is, the most important fact is to exercise for a healthy heart and body. However, if you are determined to do exercises to lose weight, and you want this to happen fast, treadclimbers are the better choice.

This article is written by Anna Moore, a runner and editor at runreviews.com . If you want to know more about treadclimbers, read also the Bowflex Treadclimbers reviews published on her website.

Enhanced by Zemanta

Post to Twitter

Easy Ways For Women To Lose Belly Fat Fast!

The "Bikini girls" mosaic showing wo...

Image via Wikipedia

Women are particularly conscious of their belly. Aside from the fact that we like wearing bikinis during the summer, we tend to wear body- hugging outfits more than men. The problem with women is that our metabolism slows down as we grow older. Metabolism is responsible for burning fat, which is necessary in having a flat belly. We are also very sensitive to the hormonal changes that occur in our body. A little shift in our hormone level, and we get stressed out. Unknown to a lot of people, stress is one of the biggest causes for big bellies. Another glitch in the woman’s body is that we have fewer muscle tissues than men, making it harder for us to lose belly fat fast. If you’ve been trying all sorts of things to have a flat belly, here are some tips on how to lose belly fat fast for women.

GIVE YOURSELF A BREAK

Whether you are a career woman or a stay- at- home mom, I’m sure you have a lot of stress factors in your life. Since stress contributes towards a big belly, you might want to give yourself a break every once in a while.  It doesn’t have to be something grand. Sometimes, a ten minute break away from the noise the kids make is enough. Stretch, close your eyes and relax a moment or two on your bed. You can also play a little of music if that relaxes you.

ADAPT A HEALTHY LIFESTYLE

For some, the goal of having a flat belly is an on-off thing. You want it one day, and you don’t care the next. Having a flat belly is not an easy task, and you’d need to give it all if you are serious about it. You’d hear from a lot of people that you’d need to go on a diet if you want to lose your belly fat, but that’s not all that you need to do—it’s just the first. You also need to quit drinking, and only drink on occasion. You’d also need to take a lot of rest but push yourself when it comes to working out.

COMMITMENT

As pointed above, you’d need to be committed if you want to lose belly fat fast. Stick to your diet, and work out religiously. Committing is a big issue for a lot of women, especially those who have a job or have kids to take care of. Imagining the body that you want or sticking a picture of a sexy woman up on the wall may also help you stay focused.

Chris is a contributor for how to lose belly fat, a web resource dedicated in helping you lose the nasty fat from the belly.

Post to Twitter

 Page 1 of 3  1  2  3 »