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Wrong Diet Habits

  • Posted on December 7, 2011 at 1:47 pm

Excess weight is a classic problem often faced by most people today, you might be one of them. You have done various ways in order to successfully overcome this weight problem, including by adjusting the diet. However, you who do not understand about setting up a proper diet to lose weight, so that applying the wrong diet that led to the failure of your diet.

The following diet mistakes you may have to do when dieting and how to overcome them.

  • Too Busy to eat
    Your crowded business often makes you late or even skip the meal. If this happens, then your blood sugar levels will drop dramatically and the body will break down muscle for energy.Solution : set an alarm on your wristwatch or cell phone during the meal arrives. This way you will not forget the time you eat.
  • Not Eating Sodium (salt)
    The body still needs sodium to function properly. Sodium in sufficient quantities useful for maintaining fluid balance in the body. If you do not consume sodium at all, the body will experience fluid retention, cramps, and muscle strength will decrease.Solution : consume sodium to your diet in sufficient quantities.
  • Source of Unhealthy Eating Calories
    When hungry, you should never eat biscuits, fast food, processed food or other less-healthy food. Even with a delicious taste, it turns out the type of food is not a good source of calories for you.Solution : you can eat sweet potatoes, oatmeal, brown rice, and vegetables. In addition to healthy, you can feel fuller for longer with this natural food.
  • Eating Carelessly After Successful Diet
    This is what often happens, when you manage to reach the ideal weight, you will begin to eat as you please. This happens because during the diet, you feel ‘constrained’ and could not eat the foods you want.Solution : to avoid this habit, you can apply ‘cheating day’. Within one month of the diet, give your body a day to enjoy the foods you like but still in limited quantities, do not overdo it. When you start training your body, get rid of the habit of ‘cheating day’ from your diet gradually.
  • Carbohydrate Trimming
    body still needs carbohydrates as a source of energy for your daily activities. If you do not eat carbs at all, then your body will use muscle as energy reserves.Solution : In order the body does not use muscle as energy reserves, consume enough carbohydrates your body needs.Complex carbohydrates are the best choice to help you lose weight and keep your energy level okay.
  • Eating Simple Carbohydrates Before Exercise
    Simple carbohydrates are digested more quickly by the body. Because it is rapidly digested, then you feel hungry faster and faster loss of energy during exercise.Solution : You can eat foods that contain complex carbohydrates and proteins, 30-60 minutes before you start practicing. You can get complex carbohydrates you can get from brown rice, oatmeal, wheat bread, or fruit. Meanwhile, to meet protein needs, you can eat chicken breast, protein shakes , egg whites, and so on.

Diet does not mean leaving time to eat, or even not eating at all. Diet is about eating nutritious foods every day, accompanied by diligent exercise and adequate rest, to get the ideal body weight with a healthier way.

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Bad Lifestyles and Diet Habits

  • Posted on February 10, 2011 at 1:00 pm

Aware or not, some people has a habit of running bad lifestyle and poor diet. This is certainly a negative impact on health if allowed to continue. Do you also experience the same problem?

Do not worry! Because here are five simple ways to distance themselves from the bad lifestyle habits and poor diet as well as restoring the damage the body and normalize metabolism:

Habit: Diet Soda Addiction
Diet soft beverages contain high levels of caffeine consumption and continuous consumption can cause addiction. Caffeine contained in diet soda will reduce your sleepiness, while the acidity of the soda can damage your teeth.
Solution: Limit consumption of diet soda, and do not drink diet soda after 2 pm. Rinsing with water after drinking soda to prevent tooth erosion.

Habit: Drinking Sleeping Pills
Sleeping pills are often regarded as a savior for people who have trouble sleeping. Consumption of sleeping pills in the long term can damage the liver and metabolism because the nature of  the pill as combination of painkillers and antihistamines.
Solution: Consumption of natural-based supplements  to improve the quality of sleep, reduce depression, and insomnia.

Habit: Alcohol Addiction
Alcoholic drinks do have benefits for the heart. But some people consume alcohol in large quantities every day. This is not good for health.
Solution: Make changes in your daily lifestyle, and limit alcohol consumption.

Habit: Eating Lot of Sugar and Artificial Sweeteners
Adding sugar to coffee or consuming artificial sweetener in many processed foods, snack, beverage packaging will trigger your body to hoard excess calories and increase appetite. Why? Because the sweetness causes the body to send signals to the brain to increase appetite.
Solution: Try to change the habit of adding sugar to foods or beverages you consume, into eating fresh fruit with natural sweet taste.

Habit: Smoking
Smoking one or two cigarettes may damage your health. Even one puff of cigarette smoke alone can threaten the health of the lungs, a health impact will emerge in the long term.
Solution: Try to change the desire to smoke with the consumption of healthy foods such as yogurt or fruit.

From above habits, do you experience one? If yes, it would be wise if you to stay away from this bad habit. Begin your new lifestyle and healthy diet right now, and give a positive influence on your family.

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Top 5 Fat Loss Tips

  • Posted on January 22, 2011 at 3:26 pm

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Men’s Fitness magazine recently asked me for 3 of my best fat loss
secrets. Since most times the magazines just don’t have enough space
to run my full tips, I thought I’d give you a more detailed
explanation of my secrets here (plus a few extra bonus tips that I
didn’t send to the magazine).

Secret #1 – Focus on burning carbohydrate, not fat, during your
fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure
my workouts.

Remember that Turbulence Training focuses on resistance training
and interval training. Both of these use carbohydrate as the main
source of energy. So it’s obvious the workout is designed to burn
carbohydrates during the training session.

I have no interest in you trying to train in your “target heart
rate zone” for fat burning (aka – the fat burning zone). The whole
idea of a fat-burning zone is an over-simplified idea of how the
body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers
in the commercial gyms (that not surprisingly, also want to sell you
a heart rate monitor so you can stay in your “fat burning heart
rate zone”).

If you want to get the most results in the least amount of time,
focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather
than fat?

In order to burn more calories after the workout, that’s why. When
you exercise with intervals and heavy resistance training, your body
uses more calories in the hours after exercise than it would if you
did traditional cardio and lifted lighter weights.

I call this ‘Turbulence’. By any name it gives you the same results
- maximum improvements in your body composition (helping you lose
fat while gaining muscle).

Secret #2 – Use a range of repetitions in your strength training
workouts.

In order to train more muscle fibers and burn more carbohydrates, I
have clients use a range of repetitions within the same workout.

The Turbulence Training workouts now use 6, 8, and 12 reps per set
in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth
as possible when you are keeping the calories low.

Secret #3 – Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible
because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large
amount of mechanical work, and that is a key determinant of the
Turbulence in my training.

But please note: I don’t use low-intensity, fast pedaling ’spinning’
intervals as I’m convinced that the hard, resistance based
intervals are more effective for fat loss. My clients only cycle
against a strong resistance in their intervals.

And while I really like the bike, but there are many other ways to
do intervals. Use what works for you, but if you are at a plateau,
try the bike.

Secret #4 – Increase meal frequency

Okay, so this isn’t really a secret to anyone that has read about
fat loss.

But a 2005 study from the American Journal of Clinical Nutrition
showed that eating 6 times per day was associated with eating fewer
calories per day, lowering cholesterol levels, and lowering
post-meal insulin levels.

Combine an increased meal frequency with an increased protein and
fiber intake, and you’ll see your body composition improve rapidly.

If you need more nutrition help, then you’ll love the new
Turbulence Training Nutrition Guide for Men & Women – written by
Dr. Chris Mohr, Ph.D.

See below for more details…

Secret #5 – My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most
effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are
efficient and effective – getting you in and out of the gym in
under an hour.

Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in
the morning or evening (if you do your regular workout in the AM, do
your bodyweight circuits after dinner; otherwise, do the bw circuits
first thing in the AM, and then do your regular workout at lunch or
later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight
rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified
pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do
in each workout.

Again, use these three tips for an advanced fat loss period of two
weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women – written
by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you’ll learn from Dr. Mohr…

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods – find out which
food is the deadliest in terms of fat content (p. 16)

8] The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr’s 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Try Turbulence Training today.

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Balancing Your Healthy Diet and Activities

  • Posted on November 23, 2010 at 2:15 pm

Consumption of healthy foods, balanced with physical activity done regularly is an important factor to create a stable energy levels and maintain your health. Unhealthy diet and regular physical activity are not a major risk factor that triggered the emergence of chronic diseases like high blood pressure, high blood glucose / hyperglycemia, abnormal blood fats, including obesity. And also at risk of causing heart disease, cancer and diabetes. Healthy foods with good nutritional composition is the answer to all this.

Balanced Nutrition advice
Here are some of the things recommended by the WHO to maintain health and energy level that is optimal for all people:

  1. Keep your energy balance and ideal weight are proportional.
  2. Stay away from energy intake from fat that harm health.
  3. Increase consumption of fruits and vegetables, and nuts, seeds and nuts as your healthy diet.
  4. Limit your sugar intake.
  5. Consumption of iodized salt.
  6. Nutrition Essentials for Energy

Various studies have found that the additional nutrients, such as artificial sweeteners, colorings, and flavorings may cause health problems, as already mentioned above. To that end, here are some essential nutrients to provide excellent energy body.

  1. Protein. It is important for growth and repair muscles and other body tissues.
  2. Fat. Important source of energy and related to fat-soluble vitamins.
  3. Carbohydrates. The main energy source.
  4. Fiber. It is important for the health of the digestive system.
  5. Vitamins. Vitamins are water soluble and fat plays an important role in the chemistry of the body.
  6. Mineral. Inorganic elements is very important to run the metabolism.
  7. Water. It is important for metabolism and act as carriers of nutrients.

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Consume “Happy Food” to Lose Weight

  • Posted on September 14, 2010 at 5:10 pm

By: Jimmy Kurniawan

The human body creates the brain chemistry of their own anti-depressant in the form of serotonin. These chemicals will appear in a lesser amount to people who stress, distress or depression, and that’s why anti-depressant drugs interact in a biochemical pathway we are to increase levels of serotonin, are artificial.

When people feel stressed, they will search for comfort, because people will naturally avoid pain (physical or emotional) and to seek pleasure. People who fail in the diet tend to seek comfort from food-based carbohydrates, especially simple carbohydrates, because these foods provide intake of sugar levels high in an instant, but also stimulates the process of spending (secretion), the serotonin effect “happy” or “happy” .

So, if you are undergoing weight-loss diet, in order to avoid a sugar craving or desire to consume carbohydrate / sugar as a source of serotonin, was available some natural foods that have the same effect in increasing serotonin or counteract the desire to consume sugar. These foods are referred to as the “happy food” because of its effect, which could give a sense of happiness, but of course good for your diet, such as: Bananas, Avocados, Grapes, Apples, Nuts Almonds, Brazil nuts, and eggs.

In addition, with the many demands of work and responsibility, we tend to experience can be called ‘hurry sickness’. Even in conditions we would eat in a hurry. For that, try to treat yourself better, because of all the daily problems can drive away in an effort to achieve ideal body weight. So, keep calm and do everything more slowly. By eating slowly, digestion and absorption of nutrients from food would be more optimal.

And that is not less important, make sure you have the ‘time for yourself’. This will deflect the impulse to entertain yourself with instant habits, like eating chocolate, candy, ice cream or cake with a layer of thick cream. Rather than consume all the food that will actually increase the deposition of fat in your body, it is better you reduce stress that you experience with meditation or doing your hobby. And make sure that you consume no chocolate compose yourself, but “happy food” as mentioned above.

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The Importance of Potassium

  • Posted on June 14, 2010 at 10:53 am

All people need a lot of potassium in the diet. Potassium is one of the most important minerals for the health and efficiency of our body. This is important for the function of neurons in your brain and nerves, and also needed for other activities and the contraction of muscles. For this reason, eating potassium-rich foods are very important for athletes and people who do a lot of physical work daily.

According to researchers from Italy, eating lots of foods rich in potassium, such as green vegetables, potatoes and bananas can reduce the risk of coronary heart disease and stroke. Other potassium-rich foods include soybeans, apricots, papaya, melon, mango, pumpkin, tomatoes, avocado, carrots, spinach, yogurt without the fat, juice, prune, dried beans, peas, salmon, tuna and many more.

From the results of a study conducted on nearly 44 000 adults, with a nine-food eating potassium-rich foods every day for a year, has suffered a stroke risk of 38% smaller compared with the only eating four meals. Potassium works to improve blood circulation in the body, thereby reducing the risk of blood clots that can lead to stroke. Several studies also show, getting adequate nutrition numbers on a regular basis for potassium can reduce the risk of kidney stones until the half.

Based on the study in 2004, the U.S. population consumes only half of the portion of potassium is supposed to keep their bodies still operate at full capacity. Lack of intake of foods rich in potassium can cause many problems such as fatigue, cramps and even a small problem at the heart. Disruption occurred when potassium deficiency is known as hypokalemia, this will be a problem because it brings a lot of dangerous side effects. And if you drop the potassium levels of stroke and heart disease also may occur. So be careful. Consider your daily eating habits and see if you get enough potassium in your diet.

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Myth Around Diet

  • Posted on May 7, 2010 at 10:38 am

Often, the sense that one makes failure to act, including in her diet.

Ice-drinkings removes fat?
At first, it is believed that if someone drinking cold water during the meal, the body will issue the extracts were energy to warm water in the body that helps make energy excess of the body. However, now know that that’s not quite true. The energy released is not really significant so that it can help the body to become thin. However, water can help to ‘throw’ energy by removing excess salt from the body. This means the body does not hold much water inside. This can be achieved by drinking eight glasses of water every day.

Dinner is Causing Obesity?
Actually, there are no rules about ‘the best time to eat’. The most determining the occurrence of obesity is lifestyle and the kind you eat. So, this is not the case when you eat too late at night but what type of food consumed. Avoid foods that are categorized as ‘very high’ cholesterol. If the daily diet high in saturated fat and calories (exceeds requirements), then the excess calories will be stored in the body as fat.

Toward evening, the process of metabolism and body functions (includes process of digestion) is naturally slower in preparation for sleep. If you go to sleep after eating a ‘heavy’ meal, eating these foods can not be digested properly and the resulting calories will not be used. If you do have to eat something before bed, choose low-fat snacks such as crackers and biscuits with a cup of warm water, or a small cereal bowl with a little low-fat milk.

But for those who stay up because the task (eg, doctor on call, overtime), habit of eating at night is sometimes useful. Why? At night they stay active, so the calories from food can be used with either.

The men’s metabolism happens faster?
Process of metabolism is more common in men. This is because men generally have more muscle than women, whereas muscle is the largest energy users in the body. Have more number of muscles in the body the more calories burned. If a woman wants to burn more fat by exercising, you should select a sport that can build muscle.

How does age affect metabolism?
Age clearly affects metabolism. The first reason, the amount of muscle in the body decreases with increasing age. Therefore, although you are aged 40 or 50 years old, you should keep conducting activities that build muscle so that the reduction in the amount of muscle in the body will be slowed.

Thyroid vs. Metabolism
Metabolic disorder sometimes associated with the disruption of thyroid function, which is often undiagnosed because the symptoms are subtle . When you touched suspect, chances are your thyroid problem. In addition to growing fat, you also feel the following symptoms: fatigue, muscle weakness, cold hands and often prolonged, slowed reflexes, dry skin and pale, jagged nails, heavy menstrual periods, and hoarseness. Sometimes it appears also like a lot of reaction, mood changes fast, and super-sensitive, similar to symptoms of depression. Currently, we recommend you check with your doctor.

Coffee is ‘friend’ to dietary
Caffeine tends to stimulate spending, so the muscles will burn fat. Therefore, many athletes Endurance sports that require stamina or resilience, to consume caffeine before the game. That way it will burn fat and provide energy for Endurance.

Of course, if you drink coffee to lose weight, you should also consider participating sugar enters the body, along with your favorite cup of coffee. Also, if you drank more than two cups of coffee a day then the effect would not happen that live only tremors and headaches!

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