Yoga, the best body weight exercise?

Ever considered having a go at Yoga? Yoga can be a really awesome compliment to Bodyweight Training. The false impression that yoga is just for women is losing more ground every day, with Football and Rugby players, along with mixed martial artists all singing the praises of this ancient art form. Yoga can help you experience real health benefits along with flexibility.

Combined with Bodyweight Training you can truly build the ideal body in the privacy of your own home with no equipment needed at all.

Between warming up and stretching you’ll be ready to train in twenty minutes. Give this twenty minutes the same attention you pay to the rest of your training and your body will thank you. It goes a long way towards becoming near injury proof!

Here is the 30 minutes Yoga workout to burn lots of fat!



1600 Calorie Diet Plan

d12Let us take as an example here, a 1600 calorie diet.  On such a diet, a woman who is fairly medium sized and exercises lightly will be able to maintain her weight. On the other hand a medium sized woman, who carries around some extra weight, will be able to shed off those pounds. Provided she exercise regularly, at 3-5 times a week and follow the diet strictly.

The (US) National Heart, Lung and Blood Institute (NHLBI) recommends this diet worked around 1600 calories for those just wanting to maintain their current weight. For those intending to lose a little more weight, the NHLBI dieticians have further suggestions to cut the fat and cholesterol content of this particular diet to serve the purposes of those wishing to lose weight.  Follow the diet as it is and eventually, excess weight will start peeling off. It is highly recommended though, that you should exercise, either lightly or regularly (as the case may be) to achieve maximum results.

For breakfast, have a cup of 1% milk, low fat. For preparing your oatmeal, use half a cup. Add one English muffin to your breakfast for the bulk. You may spread on a tablespoon of 18% fat cream cheese for flavour and some fat. Wash all that down with 3/4 cup of orange juice (sweetened lightly), a cup of coffee or tea and another cup of 1% low-fat milk.

Lunch may include, 2 chicken fillets, baked or grilled without the skin and only a teaspoon of vegetable oil to prevent sticking, a salad made of half a cup each of lettuce, tomato and cucumber. Dress that with two tablespoons of oil and vinegar dressing with salt and pepper to taste. 1/3 cup of white rice, to which you may add 1 teaspoon of margarine if you wish, a small biscuit made with baking powder and prepared with vegetable oil. You may spread half a teaspoon of low-fat margarine on your biscuit and lastly, take a cup of water for a refreshing finale.

Treat yourself to 3 ounces of lean roast beef with a teaspoon of water based beef gravy for dinner with a small, baked sweet potato on the side. Also, make yourself a salad of half a cup of turnip greens. For the dressing, heat together half teaspoon diet margarine, 1 teaspoon of cinnamon and one teaspoon of brown sugar. Use that as dressing for your turnip greens. Dinner may also include one-fourth honeydew melon and one refreshing cup of iced tea sweetened with sugar or any sugar substitute.

Should you get hungry between meals, you can eat four saltine crackers with an ounce of mozzarella cheese made with partly skim milk and low sodium and only that kind of cheese. Do not make the big mistake of exchanging a highly salted cheese made with whole milk or any other exotic cheeses. Better alternative would be drinking green smoothy!

Interesting video – how to make green smoothy for fat loss?

Tips For Women – Building Muscle is Not Bulking Up

These 3 tips for women looking to build muscle show results. Look no further for top-notch information to put you on the path to success.

d11Gaining muscle is a whole different game for women than it is for men. While men are usually aiming for big, bulging muscles that require massive amounts of weight and a delicately-balanced diet of amino acids and carbs, women usually turn to muscle training to get a leg up on their weight loss plans and create a slim, toned appearance. Because their goals are different, and their bodies are different anyway, women must follow a different kind of muscle training program.

 Push it Good:

Just because you aren’t trying to bulk up doesn’t mean you don’t need to be exerting effort. Every set of weightlifting exercises should completely exhaust you. By the time you get to the last repetition of your set you shouldn’t be able to do another. You will need a short break in order to do another set, which should be harder than the one before. During these reps, your muscles should burn, which indicates that lactic acid is building up in the muscles and encouraging them to grow. This doesn’t mean that you should overwork yourself, though. Pushing yourself too hard can result in an increase in the hormone cortisol in your body which will inhibit the growth of muscles. Working beyond your limits can also cause irreparable damage to your body.

 Spread the Joy:

Ideally, women should get at least 30 minutes of exercise daily, but this doesn’t mean that you should lift weights every day. To give your muscles a chance to recuperate, you must have an entire day’s rest between muscle building routines. This means that if you wish to work out five days a week, you should do weightlifting three days and cardio the other two in between. Cardio work is great for increasing heart health and burning fat, but it should not be combined with weightlifting. Because you should limit workouts that will include muscle building to an hour, trying to combine the two can mean that you aren’t really focusing on either one and the benefits will be limited.

Fuel the Machine:

When it comes to diet, a woman trying to gain muscle should make sure she is eating enough calories to support the growth, while still avoiding fat gain. This means focusing on high-nutrition foods, especially protein which tends to be ignored by women. Don’t subject yourself to extremely restricted calories or carbohydrates. Both are necessary to support a healthy body and gain muscle.

Once you have started adding muscle you will notice that your body looks completely different but that the number on the scale might not have budged…or may be going in the “wrong” direction. This is because adding muscle means adding weight but reducing inches. Muscle tissue burns calories all day which will encourage the loss of extra pounds and inches, but might actually make you weigh more. If you are combining muscle building and weight loss, it is important that you remember that it is how you look, and not the number on the scale, that matters.

Taste Hot and Delicious Organic Coffee

teaCoffee drinkers everywhere now have the option of forgoing their ordinary cup of coffee and going “organic”.  Coffee made from organic coffee beans has advantages and is healthier for you than its traditional counterpart.

Organic coffee is created using beans that have been cultivated and harvested without the use of chemical or synthetic pesticides or herbicides, which can be harmful to both growers and consumers.  Because the yield of organic coffee is less than with traditional coffee, this type of coffee tends to be more expensive than regular coffee.

In growing organic coffee, emphasis is made on recycling, fair trade purchasing, composting, and soil health, as well as on a healthy environment. Coffee is certified organic using a third party certification organization; most commonly, organic growers use the Organic Crop Improvement Association.  There is a cost involved, cutting into the profits of the small producers that often make this type of coffee.  In addition, organic coffee is “shade grown”, which reduces yield and also adds to the cost of this type of coffee.

Most organic coffee is also considered “fair trade coffee” and a special certification is required for that status.  Fair trade coffee is traded in such a way as to bypass the coffee trader, allowing better profits to the producer, in general.  The third party certification organization that certifies fair trade coffee is called TransFair USA.

Organic coffee traded using fair trade methods involves an agreement by coffee importers and small farmers that says the importers will purchase their organic coffee from smaller farmers listed in the International Fair Trade Coffee Register.  Organic growers are guaranteed a minimum “fair trade price” for their coffee and importers provide a certain amount of credit to growers against future sales, keeping farmers out of debt.  The middle man is cut out of this process.

It is also important in organic coffee farming that the farming be sustainable.  While the definition of “sustainable” varies, it basically means that the growth of the organic coffee is healthy for the environment and the people who grow and buy it.  Sustainable organic farming doesn’t destroy the land the product is grown on and uses very little external energy in the production of the organic product.

A sustainable organic farm is designed to give back to the land as much as it receives from it.  Non-renewable resources are avoided and pollution in the farming process is minimized as much as possible.  Sustainable organic farming thinks of the health and welfare of the employees as well.  One example of using sustainable farming is to reuse the organic coffee husks as heating fuel rather than using petroleum or natural gas heating.  New trees are grown to make up for those used in heating.

Sustainable organic coffee growing takes steps to avoid excess energy added to the system.  For example, a solar coffee drying system is used instead of commercial coffee bean dryers.  Water consumption is minimized in sustainable organic coffee growing and the water used is kept clean.  Water from the coffee fermentation tanks is never dumped in rivers or lakes but is filtered naturally through the earth before being used for irrigation.

Sustainable organic farms will spread organic fertilizer like composted coffee pulp under and between the coffee trees.  Yields are increased and the mineral content in the soil is maximized.  All in all, organic coffee farming is safe, healthy and good for the environment.  Consumers can buy these products in cooperatives, health food stores and some supermarkets.

Alcohol And Exercise

On Friday afternoon after you leave work, you probably think about going out and having a few drinks with friends to relax and wind down.  Even though you may think you deserve to go out and have a few drinks, there are some things that you should certainly keep in mind.

Like any other day, tomorrow is going to be a day for exercise, and since you are exercising on a regular basis, a few drinks of alcohol won’t really hurt anything, right?  Before you decide to rush out to the local bar, there are a few things below that you should think about before you make your choice about going out to drink some alcohol.

Research has proven that even small amounts of alcohol with increase muscular endurance and the output of strength, although these types of benefits are very short lived.  After 20 minutes or so, the problems will begin to surface.  All of the negative side effects associated with alcohol will easily outweigh any possible benefits that it can have.  No matter how you look at it, alcohol is a poison that can really harm your body if you aren’t careful.

The negative side of alcohol can reduce your strength, endurance, aerobic capability, recovery time, ability to metabolize fat, and even your muscle growth as well.  Alcohol will also have an effect on your nervous system and brain.  If you use it long term, you can cause severe deterioration of your central nervous system.   Even with short term use, nerve muscle interaction can be reduced which will result in a loss of strength.

Once alcohol reaches the blood cells, it can and probably will damage them.  With alcohol users, inflammation of the muscle cells is a very common thing.  Over periods of time, some of these cells that have been damaged can die which will result in less functional muscle contractions.  Drinking alcohol will also leave you with more soreness of your muscles after you exercise, which means that it will take you a lot longer to recuperate.

Alcohol will also have many different effects on your heart and circulatory system as well.  When you drink any type of alcohol, you may begin to see a reduction in your endurance capabilities. Anytime you drink, your heat loss will increase, due to the alcohol simulating your blood vessels to dilate.  The loss in heat can cause your muscles to become quite cold, therefore become slower and weaker during your muscle contractions.

Drinking alcohol can also lead to digestive and nutrition problems as well.  Alcohol cause a release of insulin that will increase the metabolism of glycogen, which spares fat and makes the loss of fat very hard.  Due to alcohol interfering with the absorption of several key nutrients, you can also become anemic and deficient with B type vitamins.

Because your liver is the organ that detoxifies alcohol, the more you drink, the harder your liver has to work.  The extra stress alcohol places on your liver can cause serious damage and even destroy some of your liver cells.

Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well. During diuretic action, the hormones are secreted. This can lead to heightened water retention and no one who exercises will want this to happen.
If you must drink alcohol, you should do it in moderation and never drink before you exercise, as this will impair your balance, coordination, and also your judgement.  Think about your health and how you exercise – and you may begin to look at things from a whole new prospective.