Helpful Holiday Diet Tips

The following suggestions will help you make healthy eating
decisions while cooking and celebrating during the holidays:

Plan ahead

Think about what you want to eat and how the carbohydrates and
calories fit into your meal plan. If concerned call ahead and
ask what will be served to help you develop your menu choices
or think about alternatives in advance.

Eat something before you go

Have some protein, or a light snack before you go, so you won’t
be tempted to overeat when you get there.

Keep your perspective

Don’t beat yourself up if you don’t meet your goals. Simply,
adjust your eating habits at the next event and/or plan time to
be more active.

Portion control

Try selecting one serving of a few items that are low in fat, sugar
and salt.

Exercise

Put on your walking shoes and head for the pavement or the mall.
Spend your extra holiday hours making sure you take your walk once
(or even twice) a day to lower blood glucose levels. Or, increase
your other activities – rake some leaves, take the steps instead
of the elevator, walk the dog or play with the kids.

Also to pack on more muscle in less time use High Intensity Training Techniques

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Cut Those Carbs!

More evidence that Moderating Carbohydrate Intake can lead to fat loss

We've been saying and writing it for years, and an increasing body
of clinical evidence supports what you should consider a basic principle
of fat reduction: if you're in relatively good shape and you're looking
to get leaner, then the best dietary change you should make is to
moderate your carbohydrate intake and up your protein immediately.

For some reason, people still don't want to understand and accept that
dietary fat per-se is NOT the issue for most people who are active. It's
the intake of excess carbohydrates that is largely responsible for
adding adipose tissue to your body. Moderate the carbs and you'll drop
the fat.

Here's the evidence. In a recent study, two groups were monitored. Both
groups consumed 30% of their daily calorie intake in fats. The only
significant dietary difference was that one group consumed only 12% of
their calories from protein (58% carbohydrates), while the other group
consumed 25% protein (45% carbohydrates).

Even with consistent fat intake and a relatively minor reduction in
carbs (from 58% to 45%), the results were clear. After six months, the
higher protein, lower carb group lost a full 50% more fat than the
higher carb group. I would expect results to be even more dramatic if
the carbohydrate intake was dropped down closer to 40%, as in the
popular 40-30-30 fat loss programs.

It’s important to realize that we’re not suggesting cutting out
carbohydrates altogether—this is ultimately counter-productive—but
rather a gradual reduction in carbs to balance out the diet. There’s
no doubt that most people, and Americans in particular, over-eat
carbohydrates—in particular, heavily processed carbs and simple
sugars.

Also see our latest article on Effects of Working Out Everyday

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5 Easy Ways To Burn More Fat

1. Do not eat poor quality carbohydrates before bed.
Poor quality carbohydrates are those that contain sugar
or are highly processed. These would include most breakfast
cereals, breads, snack foods, candies, and even fruits and
juices. Eating these foods immediately prior to bedtime will
likely result in increased fat deposit and will prevent your
body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have,
the more calories your body will burn even at rest. Muscle
is extremely active metabolically. Do some resistance training,
add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really
is all about moderation. Time your meals so that you eat before
you are starving . . . doing this one simple thing will cause you
to almost always eat less. When you do eat, stop when your
satisfied not when you are so stuffed you cannot even get
down another bite.

4. Double up on your cardio training. From time to time it may
be beneficial to the fat-burning process for you to split your
cardio training into two short sessions rather than one longer
one. Studies suggest that people who do 30 minutes of morning
cardio and then 30 minutes of evening cardio lose more fat
than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber
in our daily diets, and that’s just a shame. Fiber not only
promotes overall general health, but also can significantly
aid in your fat-burning efforts. Leafy greens and salads are
ideal sources of fiber.


Also read our newest article on Rowing Exercise Techniques For Building Muscle Latissimus Dorsi


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The Logical Method of Fat Reduction

Reducing body fat can be done safely (without losing muscle),
simply, methodically and in a predictable fashion so that the
individual achieves his goal on a predetermined date. The
process begins by establishing one's present maintenance
level of calories. This can be accomplished by keeping a
five-day food diary wherein you record everything you eat,
including the quantity, for that period. At the end of each day,
sit down with a good calorie-counting book and tally the total
calories for that day. On the fifth day, take the five daily totals,
add them up for a grand total, divide by five, and you'll have
your daily average calorie intake. If you didn't gain or lose
weight over that five day period, your daily average calorie
intake will also represent your daily maintenance level of
calories.

Once you've established your daily maintenance level of
calories, reduce your food intake so that you are 500 calories
below maintenance. Since there are 3500 calories in a pound
of fat, a 500 calorie daily deficit will lead invariably to a loss
of one pound of fat a week. Over a period of time, as you
continue to l ose w eight, your maintenance level of calories
will go down, and weight loss will slow down or come to a halt.
When this happens, reduce your calories another 500 or so
and the weight-fat loss will proceed.

Also see this weeks article on
Toughest Workout, This Is The Workout Your Mother Warned You About

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Past Newsletters

Common Bodybuilding Mistakes.
Running For Weight Loss.
Bodybuilding Poetry.
Arm Mass Workout.
Abdominal Secrets Revealed.
Quadriceps Development.
My Health And Fitness Story.
Triceps Development.
The Aerobic Myth.
You Can Achieve Your Fitness Goals.
Bodyweight Calisthenics Routine.
The Best Butt Shaping Exercises.
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Natural Ways to Increase Muscle Mass.
Building Trap Muscles Exercises.
Chest Mass Workout.
Building Arm Mass.
Back Mass Workout.
Preventing Delayed Onset Muscle Soreness (DOMS).
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Cut Carbs To Lose Weight.
Three Common Types of Body Fat Testing.
What Is Dietary Fiber?
What Are The Best Whole Grain Cereals?
Cardio For Beginners.
Calories and Energy.
Weight Loss Plateaus and Pitfalls.
Time Under Load Theory.
Periodization Training & Weight Training Frequency.
Exercising while Traveling.
Simple Methods To Test Your Body Fat Percentage.
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Weight Loss Journals.
Easy Ways To Cut Calories.
Cold Weather Workouts Staying Fit During the Holiday Season.
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The Amazing Fat Loss Drink.