Month: July 2017

The Best Way to Gain Muscle: Gaining It Fast and Gaining It Safely

The Best Way to Gain Muscle: Gaining It Fast and Gaining It Safely

By Marcus Lee Keng Lung What a beginning bodybuilder must know about the best way to gain muscle is to discover how not to do it. The most significant mistake about muscle and body building is in following the advanced routines advised in bodybuilding magazines. […]

Gain Muscle Diet Plan – Special Diet To Build Muscle

Gain Muscle Diet Plan – Special Diet To Build Muscle

By Daniel Ferdinands What does a great “Gain Muscle Diet Plan” consist of? What are the essential components to any meal plan that is catered to muscle building? This article will answer these questions and address the importance of carbohydrates, proteins, oils, water and caloric […]

Weight Gain Diet – How to Gain Weight by Eating Right

Weight Gain Diet – How to Gain Weight by Eating Right

By Geet P

Though heredity does play a role in determining you weight, good weight training and smart diet can help you exceed your genetically determined weight.

Before you start you must make sure that your body mass index (commonly referred as BMI) is less than 18.5 (normal 18.5 -24.9) in which is it is essential that you gain few pounds to improve your BMI. There are numerous products in the market which help you in weight gain but they have to be backed with a good diet to be effective. Follow these tips go gain weight healthy.

Weight gain diet #1. You must have heard it many times before but let me repeat it to emphasis on the importance.

The basic principle is you need to consume foods that are more nutritious and high in calories than you spend in a normal day. The approximate calorie a normal average male spends with light activity is 2200 similarly for a woman it is 1900. So how many calories one needs? There is no fixed number for this. It varies depending on individual. One has to consider his or her age, weight and also lifestyle. Best practice is increasing your current calories intake by additional 300 calories per day and watch. If you are gaining 0.5 to 1 pound a week then this should be your calories intake. If your weight gain is less than that, increase again by 300 calories and watch. Also it is important to make sure that you are not gaining too much of weight too fast. So if you are gaining weight more than 1 pound a week cut down by 300 and strike the right balance.

Weight gain diet 2. Divide and rule

I think it is clear from above point that how important it is to eat more to gain weight. But I hear you saying how can I eat all that in 3 meals? I feel so full!. Yes everyone does if we try to eat all that in 3 meals. So, split it to 6 small meals and spread it all through the day. It is best to eat as frequently as 2.5 to 3 hrs.

Weight gain diet 3. Life is full of choices

Be smart while choosing your diet. Add healthy calories to your breakfast with whole grain toast and peanut butter. Avoid fried foods in meals like chicken nuggets and fish sticks. Instead switch to baked chicken and fish, backed potato. Drink healthy drinks like milk and fruit juices instead of sugary soda and coffee. Include more of green vegetables and which add lots of vitamins and nutrition to your meal. Potato and corn can add more calories to your meal.

Weight gain diet 4. Protein is VERY important

Recommended protein intake for a healthy weight is same as your weight in grams that is if you are 60 pounds you need to take 60 grams of protein a day.

Include lot of lean meat, sea food, poultry, nuts and seeds. These are the natural foods full of protein. Protein powders and nutritional supplement drinks can also be added as in between meals.

Weight gain diet 5. Snacks it up!

Mid morning and afternoon snacks should be healthy and nutritious not junk. Replace your deep fried French fries, potato chips with nuts and dried fruits. Eat bowl of hot oatmeal with a sliced banana, berries with milk.

Weight gain diet 6. Fluids help too

Drink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.

It might take few months for weight to actually show. Don’t get frustrated and quit if you don’t see a drastic change. The body can respond well only for the consistent schedule.

Learn more on how to gain weight at most trusted weight gain program [http://weight-gain-now.info]

Want some more tips on weight gain and muscle build? Look here: How to gain weight and muscle

Article Source: http://EzineArticles.com/expert/Geet_P/801722

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Skinny? Learn How to Gain Weight and Build Muscle!

Skinny? Learn How to Gain Weight and Build Muscle!

By Paul MacIver Many underweight men and women desire a healthy body weight. Although some have accepted their skinny body type, most will continue to look for ways to gain weight and develop a good amount of muscles. The most common suggestion is to simply […]

Gain Weight Healthy – 5 Weight Gain Tips

Gain Weight Healthy – 5 Weight Gain Tips

By Geet P I don’t mean that all thin people are not fit and strong. The exception from a rule applies here too. But most of us fall in “rules”. Gain weight and see people admiring your new found curves and glowing skin. Since the […]

Losing Weight – Factors to Consider

Losing Weight – Factors to Consider

By Paul D Kennedy

There are many reasons why being overweight is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.

So what do you have to do to lose weight?

Eat less and move more is the trite answer usually received by someone who is overweight.

Of course you can lose weight by reducing the food you eat (energy intake) or increasing the amount of exercise you get (energy output).

But the problem of effective weight-loss is much more complex than simply changing the balance between the calories you consume and the calories you expend in your daily activities.

The search for an effective weight-loss formula requires answers to these four questions:

  • Does genetics play a role in your weight problems and, if so, what can you do about it?
  • How many calories do you need to cut from your diet to lose one pound or kilogram?
  • What are the best types of foods (carbs, fats or proteins) to cut for losing weight?
  • Is exercise much good in helping you lose weight or for keeping weight off?

How genes affect your weight

Many people do their utmost to lose weight without much success. In particular, once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.

This suggests that the problem is genetic.

In fact, more than 30 genes have been linked to obesity. The one with the strongest link is the fat mass and obesity associated gene (FTO).

The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who have this gene are 70% more likely to become obese.

According to research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher levels of the ghrelin, the hunger hormone, in their blood. This means they start to feel hungry again soon after eating a meal.

In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and images of food in the regions of the brain linked to the control of eating and reward.

These findings explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher calorie foods… even before they become overweight… compared with those with the low-risk version of the gene.

The FTO gene is not the only genetic cause of obesity, which is likely to be due to the sum of several genes working together.

If you have these ‘bad’ genes, however, you are not necessarily destined to become overweight… but you are more likely to end up obese if you over-eat.

Having these genes also means that you will need to exercise greater discipline over your diet throughout out your life, especially when you have managed to shred a few pounds and want to keep them off.

How many calories should you cut to lose weight?

The big question for dieters has always been… how many calories do I need to cut out of my diet in order to reduce my weight by a set amount, eg one pound or kilogram?

Once upon a time there was a clear-cut answer to this question.

In 1958 Max Wishnofsky, a New York doctor, wrote a paper that summed up everything known at that time about how calories are stored in our bodies. He concluded that, if your weight is being held steady, it would take a deficit of 3,500 calories to lose one pound (454 grams) in weight.

You could create the calorie deficit either by eating less or exercising more (to use up more calories).

For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to 1,500 calories a day, you will lose one pound (nearly half a kilo) in one week, ie 52 pounds or 24kg a year.

Alternatively you could burn an extra 500 calories a day (through exercise) to lose the same amounts of weight over the same time periods.

For years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.

The only problem is that the rule is wrong. It fails to take into account the changes in metabolism that take place when you go on a weight-reducing diet.

The Wishnofsky rule actually works initially. But after a week or two your weight reaches its minimal level, much to the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.

Until recently there was no way to predict how consuming fewer calories affects the rate at which you will lose weight, especially when your goal is to lose more than just a few pounds or kilograms.

There are now, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as body mass decreases. One example is the Body Weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.

What types of foods should you cut to lose weight?

What types of foods should you cut to lose weight?

Should you reduce your calories from your fat, carbohydrate or protein intakes? Which will help you lose weight faster?

The numbers of calories in one gram of each of the basic food types are as follows:

Fat… 9 calories per gram

Drinking Alcohol… 7 calories per gram

Proteins… 4 calories per gram

Carbohydrates… 4 calories per gram

Dietary Fibre… 2 calories per gram

As fats contain more than twice as many calories as carbs and proteins, reducing the fats you eat will work twice as quickly as a reduction in either of the other two types of foods, gram for gram.

This is why diets that concentrate on reducing the fat you eat, such as the Beating Diabetes Diet and the Mediterranean Diet are effective in reducing weight.

But if you want to cut your calorie intake by a fixed amount a day (say 500 calories) will it make any difference as to which type of food you cut down on?

For example, will it make any difference to the amount of weight you lose if you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories) or 125g of protein (500 calories) from your diet?

The answer is that there is little difference in the amount of weight people lose whether they cut their calories from carbs or fat.

But calories from proteins are different… according to researchers, high-protein diets tend to increase the number of calories you burn. Why this is so is not clear.

However, when people lose weight they lose muscle as well as fat. The more muscle you lose the more your metabolism slows down which reduces the rate at which you lose weight.

Because it preserves muscle, a protein based diet may reduce the rate at which your metabolism slows down.

The problem is that, if you eat too much protein, you could end up damaging your kidneys. The generally accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily intake of calories.

So, provided you don’t eat too much protein, it is best to reduce weight by cutting down on fats (for the sake of your heart etc) and refined carbs that spike blood glucose levels (especially if you have diabetes).

Does exercise help you lose weight or keep it off?

Cutting down on the food you eat is the best way to lose weight. Exercise is less important, at least in the initial stages.

Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not eating those calories in the first place.

And exercise increases your appetite, so it is easy to eat back on all the calories you burn during an intense work out.

The recommendation, when you are cutting your food intake to lose weight, is to focus on moderate physical activities such as gardening or brisk walking, rather than going to the gym.

But once you have shred those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.

Researchers have found that most people who lose weight and manage to keep it off for at least a year exercise regularly for up to an hour every day.

Paul D Kennedy is a type 2 diabetic. He used his skills as an international consultant and researcher to find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels. You can find out more from beating-diabetes.com or by contacting Paul at paul@beating-diabetes.com. His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online book store.

Article Source: http://EzineArticles.com/expert/Paul_D_Kennedy/226416

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Precautions in Cooking That Can Save You From Accidents

Precautions in Cooking That Can Save You From Accidents

By Achal Mehrotra Cooking is interesting and is the hobby for many people. Most like to cook food of different types and serve to their family and friends. But one has to maintain certain safety measures that actually help the person and the people around […]

8 Surprising Ways to Use Aluminum Foil

8 Surprising Ways to Use Aluminum Foil

By Bob Davis Aluminum foil is something that everyone has in the kitchen since it has multiple uses within the realm of food storage. Aluminum foil is the knight in shining armor of home makers as it can serve as a handy pie shield or […]

Don’t Settle for Negative Results With Food, Change Your Mind About It

Don’t Settle for Negative Results With Food, Change Your Mind About It

By Catrina Bengree

This month I have had interactions with two people who were settling for their current situation regarding food and their bodies. The first person told me that, “She knew she would always be overweight”. The second one informed me that “She will always be bulimic and she would just have to find ways to control it”.

One of the main reasons both these people were in these situations is because they truly believed there was no way out. This is completely understandable when we continually have experiences in our lives that substantiate this type of thinking. Or we have been told by others that we can’t change, so we don’t.

However if we keep thinking like this then absolutely we will be stuck where we are because we won’t be open for an alternative as we feel it is hopeless.

The first person is now working with me through my Natural Eating course and she is beginning to change her mindset as now she is starting to have positive experiences that are proving that change is possible. She knows it won’t happen overnight, but now she is building on the successes and simply reflecting on any challenges and continuing to move forward. She is also no longer focusing on the weight but listening to her body and tuning into her natural instincts.

Another way we sometimes settle around food is eating something we don’t really want. This could be because:

� We are trying to be “good” and end up eating a healthy item when we really wanted something unhealthy.

� Someone has offered us something and we don’t want to be rude and decline.

� What we really want isn’t available and it’s too much trouble to get it.

What generally happens with all these scenarios is that we end up overeating. This is because we have settled for what we didn’t want, so therefore we aren’t emotionally satisfied. Therefore we continue to think about food and continue to eat looking for that magic feeling.

However it will never come unless you eat exactly what you want. When you do you find you are satisfied very quickly and can often be happy with a very small portion. This is because you’ve wanted something, you’ve let yourself have it, and you’ve focused while you’ve eaten it. This has enables you to stop when your body has had enough.

Therefore I encourage you to reflect on your food choices and see if you are settling in some circumstances. If so, be mindful, so you can eat exactly what you want instead and be satisfied every time you eat. You’ll probably find you eat significantly less.

I am a wife and mother who has recovered from 20 years of food and weight related issues. I used to binge on food uncontrollably and then exercise excessively to get rid of it. After being diagnosed with depression and bulimia in 1996 I was introduced to Natural Eating and personal development. These key tools allowed me to learn to love and trust myself enough to make a full recovery. For 3 FREE tips to “Break Free from Binge Eating” please click the following link: https://nourishnnurture.co.nz/nourish-n-nurture-opt12726705

Article Source: http://EzineArticles.com/expert/Catrina_Bengree/379036

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How To Get Rid Of Biliousness Naturally

How To Get Rid Of Biliousness Naturally

By Andy Gibson Biliousness in any person arises because of disorder of biliary secretion. The condition is marked by symptoms such as nausea, headache, loss of hunger, coated tongue, constipation, clay colored stools, darker urine, lassitude etc. In a more severe form of biliousness, symptoms […]