Here you will find some simple yet very effective Healthy Quick Weight Loss Tips. You do not need to perform all of these tips all day everyday.
These Quick Weight Loss Tips are intended to give you ideas, get you into the right frame of mind, and to help you form routines and habits that promote weight loss naturally. You will not find structured diets or weight loss pills and supplements here.
Quick Weight Loss Tips : #1
Keep up your Metabolism. Metabolism is the ticket to your body becoming a calorie burning machine and there are many ways to increase it. Keeping your metabolism up burns an enormous amount of extra calories. Use any number of these when you can and make them routine or habit.
East breakfast. Skipping breakfast lowers your metabolism by about 5% for the entire day.
Exercise. (More on this below.)
Like spicy food? You're in luck if you do because spicy food raises your heart rate which in turn raises your metabolism for a period of time.
Try to get a good night sleep. Everyone is different but around 6 ˝ to 8 ˝ hours is a good range. Being well rested raises your metabolism.
Quick Weight Loss Tips : #2
Keep your muscle or make a little more. It is a challenge to lose weight. Its an even bigger challenge to dramatically increase your muscle mass when trying to lose weight. It is possible but hard.
I recommend that you make sure to keep your current muscle mass or make a little and just lose weight! Believe me you have muscle under there and you'll start to see it as soon as you lose some weight.
Your body constantly needs protein. When you are limiting your food and caloric intake the body tends to not have enough protein to use and goes to your muscles to get it. Your body actually breaks down muscle mass to get the protein it needs. There are 2 ways to keep this from happening.
One is to weight train while you are losing weight. 20 minutes 3 times a week is sufficient. Work different muscles constantly.
Don't do the same lifting routine or use the same machines week after week and you do not need to try and work every muscle every week either. Zeroing in on certain muscles every two weeks is sufficient.
Work the following muscle groups in conjunction with each other on the same day.
Day 1: Chest and Back Muscles.
Day 2: Arm and Shoulder Muscles.
Day 3: Leg and Stomach Muscles.
Always lift weights before you do your cardio. This allows your body to have the energy to lift a larger amount of weight.
The second way to keep your muscle and give your body the protein it needs is to get more high protein foods into your diet. Dairy, nuts, lean meat & fish, and certain vegetables all are jam packed with protein.
Something to keep in mind: Your body burns 10% of the calories it needs in a day or week just by digesting food! You can actually increase this number and the amount of calories your body uses for digestion by increasing your protein intake.
Protein is a more complex compound than most and takes more calories to break down than any other food components.
Quick Weight Loss Tips : #3
Eat smart when you can and you don't have to hardcore diet. You can have cheat meals and cheat days. Look at the big picture.
A week is a good time period to have reduced caloric intake balance in your favor. You do not get fatter or skinnier in one day or night. It is the day in and day out caloric intake and burn. Don't get discouraged or worry because you binge eat one night. Just try to eat less over time.
Also do not get hung up too much on the amount of fat and carbohydrates food has. You want to limit these in your diet but that happens naturally when you are limiting your food intake anyway.
Your body needs both of these to lose weight and keep your metabolism running. If you do not get enough fat and carbs in your diet your body trains itself to work off of less. This makes it harder to lose weight!
You actually want to have a high calorie meal or day sprinkled into your reduced calorie weeks to keep your body guessing. This is called calorie cycling.
By putting in a high fat or calorie day mixed in with varying lower calorie days it keeps your body guessing and keeps your metabolism at a good level.
Now let's take a look at the big picture. There is essentially 3 tips contained in the article to achieve Quick Weight Loss and they all tie together.
1) Keep your metabolism up. A big part of this comes from just doing the other 2 tips.
2) Exercise. Weight train and do cardio 3 times a week.
3) Eat smarter.
I will leave you with this: Look at the big picture. If you have a high calorie day or can only work out 1 time this week or don't get a good night sleep for a couple of days don't get discouraged.
You do not have to be on a 100% strict regimen to lose weight quick. All you need to do is keep these 3 Quick Weight Loss Tips in mind and make them happen MOST of the week.
Start forming some routines and learn how your body works and you will be able to control your weight forever.
Here you will find simple yet highly effective running tips to get the most out of your work out. Running is a great and enjoyable exercise you will soon find out. Let's get to it!
Tips before you hit the pavement or treadmill.
Smart & Effective Running Tips #1: Make the investment and get the right gear.
The most important part of your running attire is the shoes. Some shoes are made for running. Look in any sneaker or shoe store running shoe or sneaker section. Consult the sales person about why one brand is better than another.
Make sure you buy Running shoes not walking, basketball, or casual shoes.
Shop and try your running shoes on in the afternoon. Your feet are larger by that time of the day from being upright for the hours preceding that time.
Choose a stylish pair that look good on you. It sounds silly but you'll feel better out there running with shoes that you like wearing.
Smart & Effective Running Tips #2: Have some energy.
Your body needs energy to have an effective running session. To produce energy the body needs food (calories) and nutrients. In the 2 hours to 1 hour window before you run have something small to eat or drink. Eating and drinking too much within the 1 hour window can cause cramps and an uncomfortable or nauseous feeling in your stomach. Having a yogurt, shake, glass of milk, and/or fruit are good options.
Hydrate your body leading up to your running session. As noted above drinking a lot of liquids within an hour of running may cause cramps. In the hours leading up to your running time have a glass of water per hour.
Smart & Effective Running Tips #3: Always warm up before you start to run.
Warming up only takes 3-4 minutes and is well worth the time investment. Not only does it ward off possible injury it's better for your health. Get your heart rate up slowly. Simply walking at a brisk pace on the track, outside, or on a treadmill is sufficient.
Tips when running.
Smart & Effective Running Tips #4: Think and/or Listen.
Not everyone likes to do this but many do. Having a light weighted music listening device that straps to your arm can motivate you more. If you pack it with songs that get you pumped up or motivated you may be able to run longer. Just don't over do it.
Listening to music can also take your mind off of the exercise task at hand if you are new to exercising or only doing it after being suggested to do it by a doctor.
Smart & Effective Running Tips #5: Stand up straight and run the right way.
Having good posture is important when running. Find a comfortable posture for yourself but try to keep the back straight. Try not to let your foot get ahead of your knee. Use your lower body from the hips down for striding and use the upper body only for balance when running.
One way of doing this is to keep the shoulders back. Keeping the back straight will decrease leg muscle fatigue and the chances of injuring the back. Having a comfortable and runner specific shoes as mentioned above also help with better running posture.
Smart & Effective Running Tips #6: Always be mindful of vehicles.
Never assume that vehicles see you and run against the traffic. Always wear reflective clothing or materials if running early in the morning or close to sundown. Keep it safe.
Tips for after running.
Smart & Effective Running Tips #7: Warm down.
Warming down is just as important as warming up. This let your muscles and heart down slowly. It is healthier and greatly reduces the chances of pulling a muscle later.
Smart & Effective Running Tips #8: Refuel the body.
After running your bodily organs and muscles are looking for replenishment. They have to get the calories, proteins, and nutrients from somewhere so give it to them. Within 1 hour of running eat something and drink plenty of fluids. As time passes your body needs proteins to break down for energy.
If the body doesn't have protein readily available it will start to break down muscle mass and tissue to get it. We don't want that so get some protein into your body within one hour of finishing the workout.
Smart & Effective Running Tips #9: Prepare before you Join the race.
Only after running for months should you consider a competitive race or charity race. A good marker for being ready for a race is running for 30 minutes without needing to take a break.
Consistently run for at least 25 minutes 3 times a week or more.
There are many races for good causes. You do not even need to look at it as a race but just another day running.
Another good way to make running a part of your routine and life is to join a local running club. They scatter the world.
Smart & Effective Running Tips #10: Adding to the distance and length of time.
Do not increase your running mileage or kilometer distance by more than 10% a week.
It's best to focus on running for more time not distance for training and endurance purposes.
Smart & Effective Running Tips #11: Don't run when you are sick or injured.
If you have a cold or some other sickness avoid running for at least 3 days after your symptoms start to subside.
If injured try to compensate by doing a different exercise such as taking a walk, swimming, or cycling on a stationary bike.
Smart & Effective Running Tips #12: Make it a part of your life and have fun!
Enjoy the benefits of increased muscle mass, fat loss, increased heart health, decreased aging, and decreased stress. Exercising is good for all parts of your mind, body, and soul.
Make it a part of your life and enjoy it. Keep with it for a couple of months and you will want to do it forever.
Here you will find Smart Heart Healthy Tips and Advice that will take the strain off your heart and make you live longer. These simple yet effective tips will have your heart singing in no time. Let's get to it!
First let's go over some amazing facts about the heart. If you want to skip right to the tips see below.
The amazing human heart beats over 100,000 times in a day and pumps over 2,000 gallons of blood through your body.
A man's heart weighs about 10 ounces and a woman's heart weighs about 8 ounces.
Not taking care of your heart usually results in heart disease which is the #1 killer of both men and women in the United States. Heart disease commonly is the blockage or narrowing of the blood vessels that supply blood to the heart. Heart disease happens over time! So it's never too late to take care of your heart.
The most common time to have a heart attack is Monday morning.
Now let's get the to the Tips!
Heart Healthy Tips #1: Have fun and laugh it up!
A good chuckle is a powerful medicine studies have shown over and over. When you laugh 20% more blood flows through your body. Periods of increased blood flow fueled by the heart is good for you and relaxes and expands the lining of your blood vessels. It also helps with stress but more on that below.
Heart Healthy Tips #2: Take is easy and don't stress.
It's hard for some to not be stressful from day to day but decreasing this has a huge benefit for your heart and life in general. Not to mention you'll have less gray hair!
There are many techniques and ways to reduce stress. A simple attitude change such as adopting the mentality, "It will all get done" can be one of the easiest ways to reduce stress.
Other popular and effective stress busters are practicing yoga, exercising, meditating, spending time with your family, becoming more confident, going on a vacation, and laughing. Find out what works for you and make it a part of your life.
If you're mainly stressed at work, a couple ways to make your work day a little less stressful are:
Have pictures of people or pets who love and respect you around your work area.
Keep a couple fun things around your desk such as: jokes, artwork, comics, and/or inspirational quotes.
Take advantage of your lunch break get some fresh air, stretch your legs, and get some exercise.
Clean up your work area. This will leave you feeling less overwhelmed and disorganized.
Prioritize your tasks and keep a calendar.
Always make sure you're eating throughout the day. Never skip breakfast or lunch as this will make you feel irritable which causes more stress.
Get up periodically and take a walk to the window to gaze out. Listen to some good tunes if you can.
Heart Healthy Tips #3: Slim down and take some air out of that spare tire.
Belly fat is a clear predictor of increased risk of heart disease. Studies show that for every extra 2 inches of belly fat, your risk of heart disease increases by 20%.
Extra fat around your midsection raises blood pressure, causes insulin resistance, causes inflammation of the arteries, and negatively affects blood lipids to name a few. A good rule of thumb is men with a waistline over 40 inches and women with a waistline over 35 inches, regardless of height are dramatically decreasing heart health.
If you have excess weight around your waist lose some of it! Not only is it good for the heart but it makes you look and feel better. Ways to reduce your waste line are eating better and exercising.
Heart Healthy Tips #4: Lower your cholesterol and salt intake.
Consuming on average 200 milligrams or less of cholesterol and 2,300 milligrams or less of sodium a day is a good rule of thumb for everyone. If you have elevated LDL (bad cholesterol) or high blood pressure this is even more important. Just try to cut down on both to have a healthier heart.
Heart Healthy Tips #5: Exercise.
Everyone knows this but exercise is good for just about every organ in your body. It also relieves stress, induces weight loss, lowers blood pressure, lowers bad cholesterol, and makes you feel better mentally.
Doing 30+ minutes of low-moderate intensity exercise 5 days a week or 20 minutes of high intensity exercise 3 days a week is sufficient. This can be aerobic exercise or weightlifting or both. Just do anything. Walking is better than nothing. Just try to get some form of exercise into your routine.
Heart Healthy Tips #6: Know some common symptoms and you may save your life.
Some common symptoms for risk of a heart attack are: chest pain, shortness of breath, discomfort in the jaw, neck, or back, feeling weak, lightheaded, or faint.
If you have any of these symptoms call 911 immediately. Waiting just one more hour increases your chances of death substantially. While waiting for the ambulance take and chew a regular aspirin (325 mg) or 4 lower dose aspirin (81mg).
There you have it. Smart and Effective Heart Healthy Tips to help better take care of your ticker and for you to live a longer, healthier life. It's time to make some lifestyle changes and make them habit you'll be thanking yourself later!