Saturday, December 4, 2010

Healthy Diet for a Healthy Weight

To get a healthy weight you need a healthy diet plan, and this one, inspired to the Mediterranean Diet Plan can be what you are searching for to lose weight healthily and safely. Keep reading.

Diet Plans are everywhere, but are they also healthy? Some are very good, some are pretty bad, but almost all of them are pretty complicated. And if a diet plan is hard to learn and follow then there are many chances that you'll drop it soon. Better keep things simple. And, if you like to know more about the Mediterranean Diet Plan stay tuned as I'm going to write an article about it very soon.

These are the rules for an healthy diet to get a healthy weight:

Go organic:
 Most of today eating problems together with the increase of obesity are due to the fact that 99% of our foods are irradiated, enriched, full of chemicals, GMO, cloned, engineered.... One of the reasons why 50 years ago people were thinner is that they ate real food, not plastic, so to speak. Actually a lot of people get fatter because they have an intolerance for the chemical substances added to every food. So go as organic as you can, better if you can grow at least some of your own food. This is a feature of the Mediterranean Diet Plan.

Chew every mouthful at least twenty times: I know it can seem boring but this rule alone can make wonders for your diet plan. Doing it you will improve your digestion, reduce your calories intake and make you thinner. Given that our brain receive the satiety signal from our body that we have eaten enough some minutes later then the real moment this chewing attitude is the fundamental one to become thinner. Because every bit of food eaten after we have absorbed enough nutrients becomes fat. And keep in mind that chewing is a wonderful exercise to keep the muscles on your face toned, a kind of natural botox. All in all chewing is a healthy diet plan in itself as it will avoid overeating and gradually reduce the amount of food per meal to the correct amount you need.

Eat more in the morning and less during the day: The old saying "eat like a king for breakfast, a prince for lunch and a poor man for dinner" is an absolute truth. Eating more in the morning gives more time to our body to use the calories we've eaten so that they don't get transformed in fat. Another Mediterranean tip.

Eat at least five times a day: Which means divide your food in five meals: breakfast, snack, lunch, snack and dinner. It doesn't mean having five full meals a day. The best way to go is to eat fruits as snacks so that they'll be better digested and improve your vitamins and fibers intake. Apples or bananas are my preferred choice.

Eat fats: If you avoid fats this means that you eat mostly carbohydrates and proteins. Carbohydrates make you fatter than fats as they get easily transformed in fats if not used. What's more eating some fats, natural butter and extra-virgin olive oil only please ( a favorite in the Mediterranean Diet), will maintain your body ability to use and burn fats for energy and will help you to eat less since fats activate the satiety signal faster than carbohydrates. If you want to make an experiment try to eat a butter and marmalade sandwich and another time just a common snack and see which one makes you feel full sooner. You will probably need more than one snack for it. Don't forget also that natural fats like butter and olive oil are full of vitamins and other healthy substances.

30-30-30 Rule: If you eat fruits as snacks for the other three meals try to keep this percentages: 30% proteins like meat or fish or eggs and cheese, 30% carbohydrates like pasta or potatoes or rice, 30% vegetables like salad or tomatoes or other vitamins rich but calories poor greens. Fat are already contained in proteins so use little sauces and a little bit of olive oil. Beginning the day with eggs or bacon with a teaspoon of olive oil and a bit of iodine salt, bread and tomatoes is simply wonderful. As a rule of thumb look at your plate and divide it in three equal parts, but keep your plate of an average measure, don't use a platter.

Weight Lifting: While it's correct that aerobic exercises burn fat the truth is that your body begins to use fats as energy after 20-30 minutes of continuous exercising so you must prepare yourself to train at least for one hour a day, six days a week. As explained on my Get Fit Fast article you can train effectively with a couple of dumbbells in five minutes a day and then you can add another ten minutes of aerobic exercises to increase your resistance. Developing a good amount of muscles will not only give you a beautiful shape but will help you to really burn fat as muscles consume calories even at rest. That is to say with muscles you will burn fat even when sleeping. Beautiful shape, fitter and thinner, really there are no reasons to avoid using weights lifting.

Whole Milk: The worst moment for an healthy diet plan is in the evening when watching TV and you begin to feel slightly hungry, especially because for dinner you eat a light meal, like a soup or a salad. The best thing you can do is to drink a glass of whole milk, maybe with a bit of real cocoa and a bit of sugar or better Fructose. Whole milk is a balanced food with proteins, carbohydrates, fats and vitamins and being rich in Tryptophan will help you to sleep well. If you are concerned about digesting Lactose the easy way to do it is to begin with a little amount of milk, shake it well in your mouth so that Lactose is digested there and not in your stomach, then increase the amount of milk gradually day by day. This will also obviously help you to feel satiated sooner with less milk. Like chewing. Using goat milk is another good option.

Go with fibers: Eating raw food and whole grains will not only keep your intestine in good health, it will also help you to eat less since fibers are not digested but will increase your sense of satiety. Moreover complex carbohydrates take more time to be digested and influence less the level of Insulin in your blood. And they have also still present all vitamins, minerals and other nutrients. Great Mediterranean Diet tip.

Take it Easy:: As with everything else in life don't take this healthy diet plan as carved in stone and don't be obsessed by getting thin. If you are overweight now this is probably due to years of wrong eating habits, don't pretend to reverse the situation in a couple of months. Keeping the right perspective will help you reaching your healty weight a pleasure and not a pain. So relax and results will surely arrive.

This healthy diet is pretty simple, very effective and not too much complicated or difficult to follow, and it doesn't requires too many sacrifices on your side. Don't get obsessed by your weight and before changing something in your actual diet or fitness habit always consult a doctor. Talking with your doctor beforehand is always required. But this healthy diet should get you a healthy weight very soon.

These are other articles which you'll probably find interesting to read: Hypnosis for Weight Loss and Healthy Weight Loss.

 And now if you like this article please share it everywhere, thanks.

Pictures courtesy of SXC.

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Sunday, November 14, 2010

Straight Legs Deadlift: Women's Buttocks Butt Lift Exercise

Women's buttocks are one of the most beautiful parts of females' body, and the Straight Legs Deadlift is a great fitness exercise to have a nice, well-shaped butt. To shape your buttocks the only way to go is a good butt lift workout.
Beside the Sumo Squat, which is really the best butt lifting and shaping exercise around, the second best butt lift exercise is the Straight Legs Deadlift.

Buttocks are made of muscles so following a good butt lift workout it's pretty simple to lift and shape your buttocks, as well as the rest of your body. If you're following my Five Minutes Fitness Workout when it's legs time just do a set of Sumo Squats and then follow immediately with one set of Straight Legs Deadlifts, then you can rest for 30 seconds to 1 minute before repeating the sets.
The Straight Legs Deadlift is to be used together with the Sumo Squat, not on its own as it focuses more on the lower part of your butt muscles. The Sumo Squat instead works all parts of your buttocks.

Very important: if you have back problems stick with the Sumo Squat only, as it gives almost no stress on your back.
Check with your doctor first and buy a good book on Weight Lifting, I always recommend the one of Stuart McRobert since it's focused on safety while doing Weight Lifting.

This great butt exercise works greatly your buttocks, plus your lower back and the muscles on the back of your legs. So, used together with the Sumo Squat you work your buttocks, your legs, your lower back and your thighs, that is to say you'll have a beautiful butt and a well-shaped lower body all with just two exercises performed twice a week five minutes each time. Isn't simply great? Really, there is no better and faster butt lift workout than the Sumo Squat plus the Straight Legs Deadlift.

Keep in mind that this article doesn't substitute a good book on Weight Lifting, which you should definitely have before beginning to train, not only with your butt lift workout, but with every workout.

How to do a safe Straight Legs Deadlift:

The Straight Legs Deadlift is pretty easy to do, just keep in mind these simple rules:

  1. Always use small weights and increase slowly.
  2. Keep always your dumbbells as near as possible to your body.
  3. Never bend your back. Never. Always keep your back straight at any given moment. Flexibility will follow and you can always add some stretching if you really need it; but always keep your back straight. If you curve your spine a little weight of some pounds can apply forces of various tens or hundreds of pounds on your vertebrae and that's the best way to ruin your back, sometimes with permanent effects.
  4. Keep your shoulders blocked so that you don't curve them during the exercise and look in front of you to keep your back straight.
  5. Breath inhold comfortably your breath while going down, breath out when going up.
  6. Even if the exercise is called Straight Legs Deadlift keep your legs(knees) slightly bended as to avoid unneeded stress on your joints.
  7. Put your feet more or less shoulder wide and pointed onward, but as usual try to find Your right position. Keep your knees in line with your feet.
  8. Move slowly and smoothly and remember the rule that at any given moment you must be able to stop without difficulties, you control your dumbbells and their movement. It has never to be the contrary.
  9. Never go beyond the point your upper body is parallel to the ground and never go beyond the point your body is perpendicular to the ground. The Straight Legs Deadlift requires a range of movement of 90°, from the standing position to the bent one. Never overextend your back beyond the point it's straight, never.

Summary: standing with your legs "straight" but slightly bent, your feet shoulder wide and your dumbbells on your sides bend yourself slowly keeping your back straight and in complete control until your upper body is slightly above being parallel to the ground. Then using your buttocks come back to the standing position. 90° movement.

The Straight Legs Deadlift is a great exercise for women's buttocks, and together with the Sumo Squat and Squeezing will make wonders for your lower body.
Keep in mind that beautiful, well-shaped buttocks remains always with you, without regards to your age. As well as beautiful legs. Always remember to go slowly and safely, No Pain No Gain is simply Rubbish.

Dear reader, if you like this article would you kindly share it and leave a comment? I would appreciate it a lot, thank you.


Pictures courtesy of SXC.

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