Weight Loss Diet Plan
Mar 27th, 2014 by

Weight Loss Diet Plan

Weight loss diets are an integral part of any successful weight lost plan. Just like other aspects of losing weight, there should be a weight loss diet plan. This diet plan should be followed with utmost care and determination. While trying to loose weight, what is consumed daily in terms of food is very important. There should be a proper diet plan in place that will aid in achieving overall success in weight loss.

The tips below should be of help in working out a proper dieting plan for the purpose of losing weight.

Get Rid Of Junk Foods

It is advisable that weight loss diets should completely be rid of junks and healthy foods should be consumed instead. Junk foods are a great contributor to excessive weight gain because they contain a lot of calories and fats. However, since people have gotten so used to junk food, it will be best to gradually withdraw them from their diets rather than to do so all at once. A person may start by reducing the number of times he eats junk food in a week to from five to four times. Next, he will go on to reduce it to three times a week. He will continue like this until he is able to completely get rid of junks from his diet.

Choice of Food

Choosing the right food is a vital part of weight loss diets. A person should choose his own food as part of his diet. He should not include a certain type of food to his diet simply because he heard that it is good for losing weight. If he does not like that particular food, then there is no need adding it to his diet.

Foods chosen as part of a weight loss diet must be healthy foods. The essence of allowing a person to choose his own food is to ensure that he finds it easy to eat the foods picked.

If he finds out that he is not in tune with any type of food, then he should choose another as long as it is healthy.

Determination

Moments of discouragement usually set in at times while trying out weight loss diets. People trying to loose weight should do all they can to overcome such moments. There may be times when one will make the mistake of eating outside the diet plan. When this happens, correction should be made immediately. People should avoid continuing in a mistake just because it has happened. The feeling of defeat should not set in just because a mistake was made. Instead, such a person should brace up to the challenge and get back to the diet. He should be determined to continue until the set goals are met.

Abiding by weight loss diets may not be an easy task, but it is possible. By sticking to a good diet and eating right, avoiding junk foods, choosing to eat only healthy foods and with determination, one can achieve success in losing excessive and unwanted body weight.
 

Author Bio: Food Lovers Fat Loss System is a fat loss diet plan which helps you reduce your weight by eating all your favorite foods. Guided by Robert Ferguson, you learn to reduce your waistline while expanding your lifeline through creating health.

Resources:

Fat Loss Diet

Weight Loss Diet

Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.

Walk to the Nearest Stairway and Take the Stairs
Mar 18th, 2014 by Aldouspi

stair climbing

"Whoooooo that was harder than I thought?!" I muttered to myself after climbing 10 flights of stairs with my backpack. I had been running late for a meeting in New York's Flat Iron District last week and instead of using the notoriously slow elevator, I had decided to the take the stairs. What an experiment that was!

My legs were burning and I noticed my heart rate had escalated. What gives? I am an athlete. Plus, I just returned from Patagonia where I went on numerous 20 mile hikes, yet I found myself feeling challenged after just a few minutes of stair climbing.

We have always heard sayings like, "take the stairs" or "park farther away," but do you know why it is important to do so?

Reports have been coming out recently about the benefits of standing vs sitting or how being sedentary for long periods of time can lead to a higher risk of heart disease - even if you workout!I am constantly on the go, so I never really sit down for too long. However, most people are not as lucky and find themselves sitting in their offices for extended periods of time.

More On Stair Exercises

Stair Exercise 1: (The Stair Lunge) This is the exercise that will blast your glutes and hamstrings more than just about anything that I can think of. You need to make sure that the stairs you are using are relatively high like something you would find in a stadium at a high school or college. If you don't have access to either type of facility then you can look at your local park or if you have stairs of relative height at home you can make it work by simply doing more reps.

To start, begin your lunges from the bottom of the stairs. One round or set is counted by going all the way to the top and back down. To lunge you want to step by taking a big enough stride to cover 2 to 3 steps at a time. Lengthen your stride and simply climb.


Do a bit of stair walking in my home because it really does increase the heart rate. Great for people who work behind a desk all day - it's great exercise and keeps the blood flowing! You can also do this at work, perhaps during your lunch hour.

Sitting for long periods of time can be detrimental not only to your muscles and joints, but also to the way your body breaks down sugar. It is a bitter pill to swallow: the technologies that make our lives easier also make us unhealthier.

Doing small everyday activities, like taking the stairs in your work building, is one way to add great ancillary exercises into your daily life. It's time to loosen and strengthen your muscles to avoid the dreaded "secretary ass"

There are no excuses why you cannot take the stairs either. So you work on the 80th floor? Great, get off at the 75th floor or even the 78th floor. Take the stairs up a few flights before you head out to lunch and the elevator back down if need be. The opportunities are endless for you if you just think outside of the box.

Start slow though. Walk a flight of stairs and add a flight each day. Think how easy this could be for you. You enter your building in the morning and head out for lunch and then leave for home in the evening…that is 3 times up and 3 times down.

Do a few flights of stairs each time and I can guarantee you will like the way your body responds. Take a look at the chart below and keep in mind the amount of calories burned climbing stairs will depend on your weight:
Calories Burned Climbing Stairs

If you weigh roughly 130 pounds: 295 calories burned climbing stairs per hour
If you weigh roughly 155 pounds: 352 calories burned per hour
If you weigh roughly 180 pounds: 409 calories burned per hour
If you weigh roughly 205 pounds: 465 calories burned per hour

Even descending stairs burns some calories and will add up. Which is good, because every flight of stairs you walk up will have to be descended down at some point.

Calories Burned Descending Stairs

If you weigh roughly 130 pounds: 177 calories burned descending stairs per hour
If you weigh roughly 155 pounds: 211 calories burned per hour
If you weigh roughly 180 pounds: 245 calories burned per hour
If you weigh roughly 205 pounds: 279 calories burned per hour

All data is from the Medicine and Science in Sports and Exercise Journal, the official Journal of the American College of Sports Medicine.

Taking two flights of stairs daily helps you burn enough calories to drop 6 pounds in a year, reports Reader's Digest. If you can up that to two minutes of climbing, five times per week the calorie burn will be equivalent to adding an extra 36-minute walk per week.

Forget the elevator today. Taking the stairs is one of the easiest ways to work your glutes, core, quads, calves, hamstrings, and lower back. Walking up stairs not only strengthens and tones your muscles, but it can also offset your heart attack risk. It is too easy to not give it a try. So do your body some good and take a few flights today. No excuses.

For more information on how to train injury free and other great training tips and personalized online coaching programs, please visit http://www.chrisryanfitness.com . Chris Ryan, C.S.C.S., is a former Division I athlete and top fitness model whose clients range from Men's Fitness, Men's Health, Under Armour, Nike, and Reebok.


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Switch Up a Stair Workout With These 5 Exercises | Fitness How To

Running up and down a stairwell is a great workout but it can get stale quickly. Stair exercises can shake the boredom up while also challenging the lower bo...

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Stair Climbing

Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.

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