Elizabeth Potter used bicycling to feel better and burn fat

Lesson Learned Find a workout you enjoy. “If I didn’t love cycling, I couldn’t do it for hours a day.”

Secret Weapon Her son, Aiden, now 5. “He was my inspiration, and lugging a 25-pound kid in a bike trailer was tougher than any machine at the gym.”

The Gain Elizabeth was always chubby, but when she got pregnant in 2004, she hit 225 pounds and developed gestational diabetes. After her son, Aiden, was born, she split up with his father, and life as a single mom took a toll. She began taking antidepressants but also self-medicated with food. “The worse I felt, the more I ate,” she admits. She eventually reached 255 pounds.

The Change “Once Aiden started walking, I just couldn’t keep up,” she says. “I needed to get healthy for both of us.” In February 2006, after a coworker raved about the weight-loss benefits of cycling,Elizabethbought a mountain bike and a trailer to pull her son in.

The Lifestyle On her first day out,Elizabethbarely made it around a five-mile trail—and paid for the effort. “Everything hurt,” she says. But she stuck with it, adding distance gradually. She also chipped away at her three biggest vices: fast food, soda, and Starbucks. “It was hard, but I had to stop—convenience was no longer an excuse.”

By September 2007,Elizabethgraduated to a road bike and spent hours a day on it. “I’d feel such a sense of accomplishment after a ride,” she says. In winter, she alternated between a stationary bike and the elliptical machine at the gym and added strength training two or three times a week.

The Reward

The former fat kid is now a fit size 8 and a competitive road-bike racer who logs 25 or more miles a day—and has more than enough energy to keep up with her son. Best of all, she’s been weaned off the antidepressants. “Once I no longer needed them, it was like, wow, this is how it feels to be happy.”

Elizabeth’s Tips

Moderation, not deprivation. “I still eat chocolate. It’s all about portion control.”

Have a daily mission. “One day I’ll aim for distance; the next, maybe harder gears. Meeting goals keeps me motivated.”

Make up for mistakes. “If I go overboard at one meal, I scale back at the next one.”

Source: fitbie

Read More >>

YouTube Challenges Helped Kristine Lose 161 Pounds

How I gained it: For as long as I can remember, I was always overweight. I even got picked on in kindergarten for my size. It was no help that I refused to eat vegetables or anything that would actually be healthy. I loved the taste of food and would try to get as much of it as I could. I was no stranger to extra servings. Once I reached high school and was able to buy my own food, I rarely made good decisions. This continued into my first two years of college. Being overweight was beginning to consume my entire life. I was worried on a daily basis about the situations that might arise that would be difficult for me to complete due to my size. My highest recorded weight is 314 pounds (I have a hunch it was once more than that) and there is no one to blame but myself for the unhealthy choices I made.

Breaking point: I was two years out of high school and I was still overweight and unhappy. I had never been in a relationship. I had the most miserable time shopping for clothing. I was depressed and sad all the time. It was a challenge for me to do anything I wanted to do in almost every aspect of my life, and I didn’t see myself getting any happier anytime soon if I continued with that lifestyle. I had been trying to lose weight for a year with little success when a friend of mine introduced me to L.A. Weight Loss. She had lost about 40 pounds herself at that point and she seemed happier than ever. She brought me to an open house and I knew this is what I needed to do. On April 10, 2008 I Joined L.A. Weight Loss and it changed my life forever.

How I lost it: The first six months or so I went to the center two times a week for a weigh in. I also had the opportunity to speak with a counselor about my progress. I really loved having the counselors because they had lost weight too and I really felt like they understood what I was going through. I learned how to eat a healthy, balanced diet while being able to eat many different foods I enjoyed and also how to shop for my own foods. Six months in, the center that was nearest to me closed down. I was able to contact a center in another state. At the time I was nervous about continuing alone, but I realized that I already knew what I needed to know to continue to be successful.

After that I then found a weight loss community on YouTube which helped me reach the rest of my weight loss goals. I had wonderful support and a great way to document my weight loss journey that could help others at the same time. I even won a contest put together by a fellow YouTuber that promoted a healthy lifestyle and diet. That contest really jumpstarted my exploration of exercise in my weight loss. In the first year I lost 98 pounds. I felt like I was becoming the person I was truly meant to be. As of today I have lost more than 150 pounds and continue to keep it off. I have never been happier.

Source: huffingtonpost

Read More >>

Great quick Office Workout

If you are short on time, this office exercise can definitely make a great and quick workout.
You can perform it at work or at home. All you gonna need is a chair with wheels.
This exercises are brought to you by Mike Donavanik.

Enjoy.

Read More >>

Diet Friendly Frozen meals

For many people frozen meals have become a way of life.   Hectic lifestyles mean people have less and less time to cook, let alone shop for fresh ingredients on a regular basis.  Eating out or grabbing takeaway can be expensive, so frozen meals provide a quick, cheap alternative that is ready to eat just minutes after you walk through the door.  Not only are they fuss free, generally it is possible to buy a complete meal in one packet.  There is no need to even reheat foods separately, and all parts take an equal amount of time to be ready to eat.  Another positive aspect for many is that no cooking skill and very little equipment is required.  All that is needed is a microwave and perhaps a fork to eat with (although some meals often come with this thoughtfully included).

Are frozen meals diet friendly?

So frozen meals are a quick, easy food option that is affordable and often a necessity in our busy lifestyles, but are a diet of frozen meals detrimental to our health and diet?  The answer to this question depends largely on the frozen meal you choose.  Traditionally, frozen meals were often high in fat, salt and preservatives and low in nutrients, however, now there is a huge range of diet friendly frozen meals, catering for every imaginable food requirement.  Low calorie, low fat, high fibre, high protein, low carb…..the list of tailored frozen meals goes on and on.
Modern advances in freezing techniques have vastly improved over the years, meaning that fresh foods such as fruit and vegetables can be snap frozen almost as soon as they are picked.  This ensures that maximum nutrients are retained.  In some cases, frozen vegetables may be more nutrient rich than fresh ones that have been transported, and then sat around on supermarket shelves.  Taste and texture of frozen foods have also improved with more efficient freezing techniques and advances in preservatives and flavours.
A huge advantage of frozen meals for dieters is that they come in a portion controlled pack.  So as long as you only eat one, you can’t pop back to the kitchens for seconds, or keep the rest in the fridge to nibble on later on.

How to choose healthy and diet friendly frozen meals?

In the past a diet of frozen meals probably meant a few slices of soggy pizza, often dripping in fat, clogged with cholesterol raising cheese and processed meats and not a vitamin in sight.  This does not need to be the case in this day and age; however it is still important to make the right choices when faced with a sea of frozen meals in your supermarket.  It is essential to choose the right type of meals if frozen meals are going to be a part of your everyday life.
Firstly you are aiming for a balanced meal. Look for meals in bowls that feature, carbohydrates such as rice, pasta or potato, a source of protein such as fish, meat, chicken, beans or a vegetarian alternative such as tofu and plenty of vegetables.  If the meal you choose has a disappointing amount of vegetables on opening, throw in a handful of frozen peas, carrots or beans whilst cooking.  This adds very little extra effort, but increases the nutrient value of the meal.
In order to further increase the nutrient value of your meal, serve it with a side salad and finish your meal with a low fat yogurt for calcium and protein and fresh fruit for added vitamins and fibre.

Fat and Calorie Targets for frozen meals

Fat and calorie content are also very important.  Whilst there are thousands of healthy diet frozen meals available, there is an equal number of unhealthy high calorie, high fat options.  These are not always obvious, using packaging tricks like small serve sizes or phrases like ‘low sugar’ or ‘high fibre’ to draw attention away from the high calorie or fat options.  Be aware that if a food that is usually high in calories and fat, such as macaroni cheese, is labelled as a low fat, low calorie product, it is either a very small portion, or it is likely to be a disappointing chemical sauce that often hasn’t seen any real cheese or milk.
Try to choose meals that look as if they are naturally low in fat and calories such as stir fries, steamed fish and rice, or tomato based pasta.  A lot less intervention is needed with these types of food to make them low fat and low calorie, so they are likely to be a more natural product.  Ideally look for meals which contain no more than 300-400 calories, of which less than 30% should come from fat, ( i.e. about 10-14 grams).  Obviously the less calories the better if you are trying to lose weight so spend some time reading the food labels, always be careful to check the serving size on the label and the weight of the meal are the same!
Saturated fat content can also be high in frozen meals so look for meals with less than four grams per serve.  This will generally mean steering clear of frozen pizza, particularly those with added fat bonuses such as stuffed cheesy crusts, pastry based products and creamy sauces (unless they are the previously mentioned artificial type reduced fat sauces).

Salt and additives

Sodium can be very high in frozen meals, as in any packaged meal as it is such an effective preservative.  High salt can be detrimental to our health, particularly for those with salt sensitivity or with high blood pressure.  Aim for less than 600mg of salt per serve.
Other chemicals such as flavour enhancers, colors and preservatives can also be high in frozen foods.  Try to choose all natural varieties and check labels for enhancers such as MSG, monodosium glutmate on labels.  MSG may also be a common ingredient in autolyzed yeast, maltodextrin, hydrolyzed pea protein and sodium caseinate, so look out for these ingredients too.

Fibre

Choose frozen meals with 4-5g of fibre per serve.  This helps to you to stay full for longer, which is important for dieters.  Choose meals with lots of vegetables and brown rice or pasta where possible.

Which ones to choose

The healthiest frozen meal options tend to be those produced by companies targeting the weight loss and diet market specifically, such as Weight Watchers, Lean Cuisine and Healthy choice.  Weight Watchers Smart Ones for example all contain less than 300 calories per serve, and less than 5g of fat, making them the ideal choice for dieters.  Amy’s Asian Noodle Stir Fry is also a good choice, with 240 calories, 4.5 g fat, 680g sodium and 4 grams of fibre, as is Trader Joe’s Chicken Tandoori with spinach which comes in at 360 calories and 5 grams of fibre.
There a literally thousands to choose from so spend some time reading labels to find the best choices, and try a few to find out which suit your tastes.  It is also worth remembering that possibly the healthiest frozen meal of all is a homemade one.  Although it takes a little more planning than buying pre-made meals, you know exactly what is going into your food.  Cook a large pan of your favourite healthy dish, such as a vegetable based pasta or bean stew or the weekend and freeze in individual portions, for a quick defrost tasty meal during the week.

weightlosshelpandtips.net

Read More >>

Weight Loss Tips for Vegetarians

It is a common misconception that a vegetarian diet is ‘healthier’ and therefore better for weight loss than a diet containing meat products.  Although a vegetarian diet is likely to be higher in vegetables, beans and legumes than a more carnivorous eating style, this does not necessarily mean it is lower in fat and calories.

To lose weight, the total calories that we eat need to be less than those which we burn.  Adopting a vegetarian diet may help you to achieve this negative balance, but it is important to be aware of vegetarian foods that can contribute just as many calories to your diet, if not more, than meat products.  Whether you have chosen a vegetarian diet for weight loss, or for other health or ethical reasons, it is still essential to be well informed about the types of food you are eating and the way they can impact on your health.

Benefits of a vegetarian diet for weight loss

A well planned vegetarian diet can provide many health benefits to the follower.  Vegetarians often replace meat products with legumes, such as lentils and chickpeas.  These are high in fibre and contain many key nutrients, as well as being lower in fat than most meat products.  Vegetarians also normally eat more or a greater variety of vegetables than meat eaters too, meaning their diet is likely to be richer in vitamins.  Processed meats and high fat cuts of meat contribute large amounts of unhealthy saturated fat and calories to the diet, so by eliminating these products, calorie intake may be reduced.
However, eliminating meat alone is not usually enough for significant weight loss.  To achieve healthy weight loss on a vegetarian diet you can try to follow these tips.

1# Choose low fat dairy products

Many vegetarians use dairy products as a substitute protein source to replace meat in their diets.  This does have the benefits of providing a complete protein source, with essential minerals such as calcium, but can also be a high saturated fat and calorie alternative.  It is important to choose low fat versions of products such as milk and yoghurt; these will still have the same amount of protein and calcium, but less weight loss hindering calories and fat.
Cheese is another popular vegetarian choice.  Low fat hard cheeses can have a bland taste and still be relatively high in fat, so you may find it better to substitute with a naturally low fat fresh cheese such as cottage or ricotta, or simply limit your hard cheese intake to only a few times a week in small serves.  Using a more strongly flavoured cheese such as parmesan in cooking means you need less to appreciate the taste.

2# Use low fat cooking methods

Vegetables, legumes and beans are all low fat and calorie, high fibre, nutrient packed foods, as long as you cook them the right way.  Frying foods in oil, coating salads in oil dressings, or spreading butter on wholegrain bread are all easy ways to add a lot of calories to your diet and slow weight loss.  Try frying in a non-stick pan with a tiny amount of unsaturated olive oil, or use a method that requires no fat such as grilling or baking.  Sprinkle vegetables with fresh or dried herbs and spices and drizzle with lemon juice for added flavour without the calories.  Try to avoid using butter and mayo in sandwiches and on bread.  Opt instead for low fat spreads such as mustard.

3# Avoid processed foods high in sugar, fat or refined grains

By choosing to eat vegetarian foods, you do eliminate a number of unhealthy food choices from your diet. However, there is still a huge number of processed, high calorie and fat foods that contain no meat products and will stop you from losing weight.  Biscuits, cakes, donuts and pastries (sweet and savoury) can all ruin a diet.  Be especially aware of vegetarian options such as pasties, quiches and pies.  Although they may contain more vegetables than the meat version, the pastry and fillings and still be high in fat and refined grains.  See also: What are empty calories food.

4# Beware ‘fake meat’ products

Meat substitutes come in just about every shape and form.  These are usually made from gluten or soy proteins and flavoured to resemble popular meat foods such as bacon, burgers and hot dogs.  Whilst in general, these are lower in saturated fat than meat, as they are made with vegetable proteins, it must be remembered that they are also processed foods, and it is not always clear exactly what is in them.  It is important when choosing products that you check the calorie and fat content of the product as many contain hydrogenated fats and fillers that bump up the calories.
Also bear in mind that if you use unhealthy cooking methods such as frying, or add unhealthy condiments to a meat substitute, the calorie and fat content will also be increased.  A burger made with vegetarian bacon and burger, but still slathered in mayonnaise, fried onions, and cheese, all on a sugary refined white bun isn’t going to help you lose weight.

5#Choose healthy restaurant and takeaway meals

Vegetarian meals are becoming more and more readily available in restaurants and take away joints.  This means that there are usually a lot more choices on a menu than in the past when a vegetarian diner may have been met with one or two options, or even just a salad.

Unfortunately, not all chefs are well versed in vegetarian cooking, meaning that a lot of vegetarian dishes are bland or rely heavily on ingredients such as cheese, cream and fat for flavour.  It is important to make informed choices when eating out if you are trying to lose weight, for example always choose a tomato based pasta sauce rather than a creamy or cheesy one and ask for less cheese on pizza toppings.  Ask for your salad dressing on the side and opt for oil and vinegar versions rather than creamy one such as Caesar.  Try to choose dishes that have been cooked in a healthy manner such as grilling, boiling or steaming rather than frying.  If you are unsure of how something is cooked or what is in it, ask!  This can be particularly important in Asian restaurants, which generally have a lot of vegetarian options, but are often deep fried. See also 10 Dining out tips for losing weight.

6# Watch your portion sizes

Even if you are eating the healthiest foods, if you eat too much you will put on weight.  For vegetarians, it is important to watch the size of the carbohydrate portion of your meal.  As you are not eating meat, more of your plate may be made up of carbohydrates such as pasta, potatoes or rice.  These are all easy to overeat and may not keep you as full for as long as a protein based food.  Try to fill the majority of your plate with vegetables and include a protein source at each meal to avoid over eating carbohydrates.  If necessary, buy smaller plates as these give the illusion that you are eating more. 

weightlosshelpandtips.net

Read More >>

A Complete Workout in 10 Minutes

Let's face it...while we all would love to hit the gym an hour a day, five days a week, our lifestyles often won't allow that to happen. Just because you're hard-pressed for time doesn't mean you can't be active. Here's a simple, at-home or at the gym, 10 Minute Total Body Workout to get you going when time isn't on your side.

What You Need: A pair of 10 to 20 pound dumbbells (lighter if you aren't as strong), some floor space, yourself, a mirror (optional).

The Workout: This workout is designed for two things:  to maximize your output in a small amount of time, and to hit all of the major muscle groups. Not only do total body workouts compress your workout time, but they can also help boost your overall metabolism and help you achieve overall fitness.  

Directions: Perform each exercise for one set consisting of as many repetitions as you can for 45 seconds. Then rest for 15 seconds before beginning the next exercise.  Once completed with all exercises, rest for 45 seconds then complete two more sets of each exercise.

Exercise #1: Dumbbell Push-Up to Plank Rows

Begin in the pushup position, using the dumbbells as grips, much like a push up machine. Perform a regular push up then hold the top of the pushup position. From this position, perform alternating straight rows by pulling the dumbbell towards your chest.  Alternate arms and repeat for the set. 

f you don't feel comfortable using the dumbbells, you may perform a regular pushup, then rotate your torso towards the ceiling, extending one arm towards the sky. Return to the original position, then alternate arms. 

Max this move's effectiveness: engage your core muscles--pretend like you're about to take a punch to the gut...feel that? Core engaged!

Exercise #2: Dumbbell Squat to Shoulder Presses

Take an overhand grip on the dumbbells (like you're holding the handlebars on a bike), standing with your legs nearly shoulder-width apart. Hold them at shoulder height with palms facing forward. Perform a regular squat. (Note: You should imagine that you are sitting down on a chair to achieve the optimal squat form. Remember to keep your back straight, bent slightly forward at the waist.) In one fluid motion, return to your beginning position and press the dumbbells overhead, fully extending to achieve maximum range of motion. Return dumbbells to shoulder height and repeat. 

Be explosive during the shoulder press portion of the exercise. You should feel like you're pushing your feet through the floor, practically coming up on your tippy-toes. Take a tip from Exercise #1: engage your core the whole time!

Exercise #3: Shadowboxing

Cardiovascular endurance can help maximize your performance in a lot of places: the gym, work, or even the bedroom! A great way to get high intensity, interval cardio is through shadowboxing. 

Stand approximately an arm's length away from your mirror (if you're using one). The point of this exercise is to stay moving the whole 45 seconds. Practice throwing punches towards your doppelganger (in the mirror) or a spot in space where your "opponent" would be. Throw punches in combinations of 1, 2, 3, and 4 punches. To maximize the effectiveness of the exercise and to gain that total body workout, practice bobbing and weaving: move your torso in a "V" direction, to bob move your torso left to right and vice versa like in a windshield-wiper like motion. Stay active for all 45 seconds of the exercise.

fitday.com

Read More >>

How to Build Your Body Properly

If you want to build your body, make sure that you do it the right way. Don't try extreme diets or extreme exercise plans. The key to successfully building your body is to balance your diet, cardiovascular workouts, strength training, and stretching. When you have this balance, your body will begin to take the shape you have always dreamed of.

Eat a Balanced Diet

The road to a healthy body begins on the inside. To build your body properly, you must eat a balanced diet. Limit your fat and sugar intake. Center your diet around fresh fruits and vegetables, whole grains and lean protein. The produce will provide vitamins and nutrients to keep your body running efficiently.  Many fruits and vegetables also contain antioxidants that will help protect your body from harmful free radicals. Whole grains will provide energy for your workouts, and they will keep your cardiovascular system in top shape. Lean protein is essential for building muscle. Poultry, fish, lean beef and soy products are excellent protein sources. Try eating some protein just before and after your workouts to keep you energized. It is also very important that you stay hydrated. Drink plenty of water throughout the day, especially before, during and after your workout.

Cardiovascular Exercise

Cardiovascular exercise is a key element to building your ideal body. Aerobic exercises, such as walking, running and biking, will help you burn calories, boost your metabolism and increase your endurance. Cardio blasts the fat layers that cover your muscles. Start with 30 minutes a day of cardio exercise. Increase the length as your endurance levels change. Vary your cardio routine to keep boredom at bay and to challenge different muscle groups. You may also consider adding intervals to your workout. Increase the intensity of your exercise periodically throughout your routine to keep your body challenged.

Strength Training

Strength training is critical when you want to improve your body. Muscles help your body to burn fat more quickly, and they help you to build lean body mass. Strength training can be done with weights or by using your own body weight for resistance. It is important, however, to use caution when using weights. If you try to lift too much, you can damage and tear down your muscles. Start with light weights and gradually build up to heavier weights. Lift a little more than your muscles are used to, and then increase the intensity as your muscles grow stronger. Be sure to include strength training exercises for every major muscle group. Include sets for your arms, shoulders, core, glutes, hamstrings, and thighs. Alternate the muscle groups so that you don't work the same body part two days in a row. This will give your muscles time to recover from the exercises.

Flexibility

Stretching allows your muscles to prepare for and recover from a workout. It keeps you limber and helps prevent injuries. When you stretch, you should feel the muscle gently pulling. Avoid bouncing, because this puts undue stress on the muscle. Do some overall body stretches, but focus on the muscle groups that were worked especially hard during your workout. Yoga can help you combine strength training and flexibility workouts. It also helps to keep you centered so that your mind is as healthy as your body.
fitday.com

Read More >>