You know that upper part of your arms you dread showing off? If you dread showing them off, you probably have what is known as flabby arms. Avoiding going sleeveless, especially during the summer months, is just one of the things that accompany the embarrassment of flabby arms. But if you have flabby arms, chances are that you also have flab elsewhere. Flabby arms and additional fat on other parts of the body go hand in hand. In order to get rid of fat on one part of the body, you have to work on the entire body.
One way to get rid of body fat and flabby arms is by swimming. Swimming is one of the best overall body aerobic exercises that exist. You are consistently moving all parts of your body, especially your arms. Another aerobic exercise that helps get rid of flabby arms is use of the elliptical machine. If you do not own an elliptical machine, you can surely find one at your local gym. You are able to work off those flabby arms by gripping the handles while on the machine. For more resistance, focus on moving your lower body by pushing harder with the handles. You will still be able to burn fat and tone your arms.
If you prefer to be outside, running may be more ideal. You may also want to do a combination of running, jogging, and walking to get rid of flabby arms. Using light weights while performing these exercises will tone up the arms extra fast, and you will lose more fat by burning more calories. Jumping jacks, walking in place with weights, cycling, and dancing are also great ways to burn off body fat and tone up flabby arms.
Unfortunately, it isn't all about exercise. Successfully getting rid of flabby arms also means eating healthier. However, you should be aware of the fact that eating healthier does not necessarily mean you should eat less. But, you should also use common sense. The calories in a hot dog and the calories in a large bowl of fruit are not usually the same amount. If you do prefer to eat more, it would be best to eat more fruits and vegetables. As a matter of fact, for elimination of flabby arms, everyone is recommended to eat up to six times per day at two to three hour intervals. This should be done to prevent overeating. Eat whatever you want as long as it does not contain too much grease, sugar, bad carbohydrates, and calories. Fast foods, candies, sodas, white breads, pastas, and fried foods should be avoided as much as possible when focusing on eliminating flabby arms and body fat.
Remaining consistent will ultimately help you reach your weight goal. There will always those times when everyone accidentally misses a day at the gym and/or overindulges in something they wish they had not. Do not let those instances be the ones that cause you to give up. Everyone gives in from time to time, it's just part of the battle. Just pick yourself up when those mishaps occur. The biggest importance of losing weight while ridding those flabby arms is consistency and overall, belief in yourself that you will achieve what you set out to do.
------
You need to eat, but just do not overdo it. That's where a good weight loss system can help you. At http://www.flabisgone.com there's a great product review on a system that can help you on your way to fabulous looking arms and the body you always wanted. Use your better judgment when choosing your meals and you will do just fine. As long as you are persistent, you will have fabulous looking arms in less time than you think.
For more information click here
Tuesday, November 29, 2011
6 Reasons Why You Should Have Small, Frequent Meals
Copyright (c) 2009 Stephen Smith
Many people believe that having 5 or 6 small meals a day will make them put on weight but in actual fact it will help them lose weight!
Most people eat three meals a day: breakfast, lunch and dinner. The problem with only having three meals a day, or even fewer meals, is that there is a large gap (greater than 3 hours) between meals. This large gap between meals results in a substantial decrease in the body's blood glucose level. This causes the body to invoke its 'Anti-Starvation Response'.
Consuming 5 or 6 small meals a day is enormously beneficial from a weight loss point of view and cannot be over-emphasized. It keeps your body's metabolism elevated, which means you burn up more calories and therefore more fat during the day.
Having 5 or 6 small meals a day (ideally every 2-3 hours) means your body is constantly supplied with the energy it requires to function, as well as the amino acids it needs to maintain and build body tissues.
The feeling of hunger is also dramatically reduced, as is the tendency to over-eat at each meal. People who only eat three or fewer meals a day have a greater tendency to over-eat at each meal because they feel hungrier than people who tend to 'graze' (eat more often) throughout the day.
This tendency to over-eat is even more pronounced in people who skip meals to lose weight. Skipping meals results in uncontrollable urges to binge eat, especially during the evening - the worst time of the day to be consuming a large amount of food.
Following is a summary of the advantages of consuming 5 or 6 meals a day:
Increased metabolic rate.
This increase in metabolism occurs because the body is being constantly supplied with energy (food) every few hours. Through the process of digestion, the body is forced to expend more energy.
Also, since the blood glucose level remains more stable, the body's metabolism doesn't have to slow down as it would if only three meals were consumed.
Positive nitrogen balance.
Nitrogen balance is a measurement of how much nitrogen is lost (through sweat and urine) against how much nitrogen (from protein) is gained through dietary intake (food). Nitrogen balance determines whether the body is breaking down body tissue (negative nitrogen balance) or building up body tissue (positive nitrogen balance).
Ideally it is best to keep your body in a positive nitrogen balance at all times. Maintaining or building tissue (particularly muscle) means your body's metabolism will remain elevated, making it easier to burn off body fat and lose weight.
Having protein in each of the 5 or 6 small meals a day means there is a constant supply of tissue-building amino acids to assist in the maintenance and building of lean body tissue, which includes muscle.
When you eat only three meals a day your body will be in a negative nitrogen balance at some times during the day because of the delay between meals, even if you eat protein at each of these meals.
Reduced hunger.
Feelings of hunger are reduced when there is a constant supply of glucose to the brain. This can be easily achieved by consuming 5 or 6 small meals a day and by ensuring there is a slow influx of glucose into the bloodstream.
Sustained energy.
By having 5 or 6 small meals a day there is a constant supply of glucose in the bloodstream, sustaining energy levels. This is in direct contrast to having three meals a day, which results in large fluctuations in blood glucose and therefore, energy levels as well.
Reduced fat storage.
Another reason why having 5 or 6 small meals a day is so effective for losing weight is because smaller meals don't affect the blood glucose level and in turn, insulin levels, as dramatically as three larger meals do. A lower insulin level means there is less opportunity to convert carbohydrate into fat.
Eating more frequently also means the body is constantly using up energy digesting food. This is why eating breakfast is so important - it gives your metabolism a 'kick-start'. If breakfast is skipped, your metabolism and therefore your body's fat-burning ability stays sluggish until your first meal.
Increased fat mobilization.
Your body's tendency to mobilise fat for fuel increases with smaller and more regular meals. This is mainly due to the fact that insulin levels are low. A low blood insulin level means more fat can be mobilised from the body's fat stores.
On the other hand, a high level of insulin inhibits the mobilization of fat for fuel and larger meals tend to promote the release of greater amounts of insulin from the pancreas.
So become a grazer and watch the weight fall off your body!
------
To receive your FREE weight-loss e-book titled, 'How To Lose All The Weight You Want In The Next 90 Days!' click here Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. His website is: Quick Weight Loss Principles
For more information click here
Many people believe that having 5 or 6 small meals a day will make them put on weight but in actual fact it will help them lose weight!
Most people eat three meals a day: breakfast, lunch and dinner. The problem with only having three meals a day, or even fewer meals, is that there is a large gap (greater than 3 hours) between meals. This large gap between meals results in a substantial decrease in the body's blood glucose level. This causes the body to invoke its 'Anti-Starvation Response'.
Consuming 5 or 6 small meals a day is enormously beneficial from a weight loss point of view and cannot be over-emphasized. It keeps your body's metabolism elevated, which means you burn up more calories and therefore more fat during the day.
Having 5 or 6 small meals a day (ideally every 2-3 hours) means your body is constantly supplied with the energy it requires to function, as well as the amino acids it needs to maintain and build body tissues.
The feeling of hunger is also dramatically reduced, as is the tendency to over-eat at each meal. People who only eat three or fewer meals a day have a greater tendency to over-eat at each meal because they feel hungrier than people who tend to 'graze' (eat more often) throughout the day.
This tendency to over-eat is even more pronounced in people who skip meals to lose weight. Skipping meals results in uncontrollable urges to binge eat, especially during the evening - the worst time of the day to be consuming a large amount of food.
Following is a summary of the advantages of consuming 5 or 6 meals a day:
Increased metabolic rate.
This increase in metabolism occurs because the body is being constantly supplied with energy (food) every few hours. Through the process of digestion, the body is forced to expend more energy.
Also, since the blood glucose level remains more stable, the body's metabolism doesn't have to slow down as it would if only three meals were consumed.
Positive nitrogen balance.
Nitrogen balance is a measurement of how much nitrogen is lost (through sweat and urine) against how much nitrogen (from protein) is gained through dietary intake (food). Nitrogen balance determines whether the body is breaking down body tissue (negative nitrogen balance) or building up body tissue (positive nitrogen balance).
Ideally it is best to keep your body in a positive nitrogen balance at all times. Maintaining or building tissue (particularly muscle) means your body's metabolism will remain elevated, making it easier to burn off body fat and lose weight.
Having protein in each of the 5 or 6 small meals a day means there is a constant supply of tissue-building amino acids to assist in the maintenance and building of lean body tissue, which includes muscle.
When you eat only three meals a day your body will be in a negative nitrogen balance at some times during the day because of the delay between meals, even if you eat protein at each of these meals.
Reduced hunger.
Feelings of hunger are reduced when there is a constant supply of glucose to the brain. This can be easily achieved by consuming 5 or 6 small meals a day and by ensuring there is a slow influx of glucose into the bloodstream.
Sustained energy.
By having 5 or 6 small meals a day there is a constant supply of glucose in the bloodstream, sustaining energy levels. This is in direct contrast to having three meals a day, which results in large fluctuations in blood glucose and therefore, energy levels as well.
Reduced fat storage.
Another reason why having 5 or 6 small meals a day is so effective for losing weight is because smaller meals don't affect the blood glucose level and in turn, insulin levels, as dramatically as three larger meals do. A lower insulin level means there is less opportunity to convert carbohydrate into fat.
Eating more frequently also means the body is constantly using up energy digesting food. This is why eating breakfast is so important - it gives your metabolism a 'kick-start'. If breakfast is skipped, your metabolism and therefore your body's fat-burning ability stays sluggish until your first meal.
Increased fat mobilization.
Your body's tendency to mobilise fat for fuel increases with smaller and more regular meals. This is mainly due to the fact that insulin levels are low. A low blood insulin level means more fat can be mobilised from the body's fat stores.
On the other hand, a high level of insulin inhibits the mobilization of fat for fuel and larger meals tend to promote the release of greater amounts of insulin from the pancreas.
So become a grazer and watch the weight fall off your body!
------
To receive your FREE weight-loss e-book titled, 'How To Lose All The Weight You Want In The Next 90 Days!' click here Stephen Smith is the part-owner of Body Concepts, an Australian supplement company, and Focus On, a health and lifestyle magazine. Stephen has been involved in the health and fitness industry for over 18 years and has a science degree from UWA. His website is: Quick Weight Loss Principles
For more information click here
Never Be Overweight Again
That's quite a statement, isn't it? But its exactly what every overweight person wants to achieve. If you're among the overweight, you've probably tried just about everything out there to lose weight. And you've probably lost weight and regained it all again many times over. Although this has never been a personal struggle for me, it has been for my husband. So I have accompanied his struggles! It's my goal to direct you to resources to help you lose that excess weight in such a way that you will never be overweight again.
Granted, no one can do this for you. You're the only one who can control your own destiny in terms of eating habits and how those affect your weight and consequently your health. It will require eliminating junk, disciplining yourself, making better choices, etc. In turn, you will reap the rewards of good health and better quality of life. It is my prayer that you will reach your goal of never being overweight again.
I wish you all the best. And please feel free to contact me if I can help you in any way.
Sharon Reece
P.S. Since starting this blog my husband and I have discovered a system that works for every single person assuming they follow it as it was designed. You can check out that system here.
Granted, no one can do this for you. You're the only one who can control your own destiny in terms of eating habits and how those affect your weight and consequently your health. It will require eliminating junk, disciplining yourself, making better choices, etc. In turn, you will reap the rewards of good health and better quality of life. It is my prayer that you will reach your goal of never being overweight again.
I wish you all the best. And please feel free to contact me if I can help you in any way.
Sharon Reece
P.S. Since starting this blog my husband and I have discovered a system that works for every single person assuming they follow it as it was designed. You can check out that system here.
Subscribe to:
Posts (Atom)