Are you stuck on a weight loss plateau? Are you struggling to lose weight? Do you wonder why you still don't look great in a swimsuit, even though you've lost a lot of weight? The answer to your problems could be as simple as changing up your workout routine. Unfortunately, when it comes to weight loss, many women are under the assumption that you should do lots of cardio to burn fat,eat fewer calories than you burn each day.For many women, that's all they do. This is but one of the many Diet & workout myths that can keep you from reaching your weight loss goals.
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If you want to achieve lasting weight loss, re-think these common dieting myth
1.The fewer the calories I eat, the better: This is true to a certain point. If you go on a long term, low calorie (1200 per day or less) diet, you will lose weight in the short term. In the long term, however, you'll push your body into starvation mode. When you eat fewer calories, your body, being the sophisticated machine it is, will learn to slow down to compensate. In other words, your metabolism will slow down. When you increase your calories, your weight will increase, perhaps even higher than it was before. This is called yo-yo dieting and you want to avoid it. So what's the solution? Cycling your calories can help. You can create a calorie deficit for several days and then for one or two days you should eat enough calories to maintain your weight. This will trick your body and prevent it from going into starvation mode.
2.Skipping meals is an effective way to lose weight: Not really. Again, when you skip a meal, your body will think it's starving and will compensate by slowing down your metabolism. As an added bonus, your muscle mass could be compromised as your body breaks down muscle for fuel. This is definitely bad because muscle mass helps us look toned as well as burn more calories at rest. When you finally do sit down for a meal, you'll probably overeat because you're so hungry from skipping the meal. What's the solution? Don't skip meals. Eat something small every few hours so that you're eating about 5 times a day.
3.A vegetarian diet is best for weight loss: Maybe, maybe not. It depends on what kind of foods you eat as a vegetarian. Unfortunately, many vegetarians rely on refined carbohydrates like pasta and rice as diet staples. Not only do these lack complete proteins, but they also act like sugar in the body, increasing insulin and fat storage. To lose weight, you need minimize this insulin response and you need to get enough protein. Protein is great for increasing your metabolism (it takes more energy to digest), building and maintaining muscle mass, and satisfying hunger. Some experts say that you should eat one-half to one gram of protein per pound of body weight. You also need to stabilize your blood sugar by avoiding refined carbs. If you're a vegetarian, make sure you're getting enough protein and eat whole grains instead of refined carbs.
4.Packaged diet foods are a convenient way to eat while on a diet: They may be convenient but they're a lousy way to lose weight. Most diet foods are highly processed and contain a lot of sugar. Things like store bought shakes and bars, and frozen dinners can make your waistline bigger by spiking your blood sugar, which releases the fat storing hormone insulin. They also fail to satisfy hunger, causing an eating binge later. Instead, rely on whole foods for weight loss. Whole foods contain more nutrition and fiber and require more energy for the body to digest, aiding weight loss. Instead of having a bar, try a hard boiled egg and an apple. Instead of a frozen dinner, heat up some chicken breast and have it with a salad and a side of brown rice. If you cook in large batches, you can eat some now and have some for later, saving cooking time. You can make a dozen hard boiled eggs at a time and store them in your refrigerator for a quick snack any time. Eating whole foods doesn't have to be inconvenient.
5.I need to forgot all carbohydrates in order to lose weight: You can eat carbs and still lose weight, you just need to eat the right kind. Avoid everything that's white - white bread, rice, pasta, cookies, cakes, and candies. Instead you should focus on whole grains and unrefined carbs. Good examples are oatmeal, quinoa, sweet potatoes, brown rice, and beans of any kind. These carbs don't make your blood sugar spike like refined carbs do. Also, all vegetables are terrific for weight loss. You can also eat some fruit but limit yourself to a couple servings a day.
6.I need to cut out fat from my diet to lose fat: This is actually harmful to fat loss efforts. Believe it or not, your body needs fat to lose fat. This is because most hormones in our bodies, including the ones that help us burn fat, are made of fat. If you consume too little, you'll have a difficult time losing weight. Just like with carbs, it's about eating the right types of fat. You should aim for about 30% of your calories from fat from sources such as almonds, walnuts, avocado, and flax oil.
Losing weight doesn't have to be complicated. Focus on eating a clean, whole foods diet with plenty of lean protein, whole grain carbs, vegetables, healthy fats and fruit. If you do this and combine it with exercise, the weight will come off.
# Workout Myths that Keep You Fat :-
These common workout myths among women are preventing us from reaching our goals.
•To lose weight I should do lots of cardio: Cardio has long been the staple of many women's workout routines. The theory is that in order to burn fat, you need to burn calories and to do that, cardio is the top choice. However, there are many reasons why this may backfire. First, your body will eventually adapt to your workouts. When this happens, your metabolism could actually slow down as your body tries to conserve energy. Second, long cardio sessions can break down muscle mass. Muscle mass is important because it requires more energy to maintain, leading to higher levels of calorie burning, even at rest. It also prevents that saggy, soft look that we want to avoid. Finally, long cardio sessions can be boring and might lead to giving up on your fitness routine. To fix this problem, you need to do resistance training three to four times a week to build and maintain your muscle mass. Cardio, of specific types, should be limited to two to three times a week.
•The cardio I do should be low intensity so that my heart rate is in the fat burning zone: Not necessarily. Although it's true that a higher percentage of fat is burned in the low intensity zone, you won't get the many benefits of higher intensity cardio such as intervals or plyometrics. Short bursts of high intensity cardio (High Intensity Interval Training or HIIT) burn a ton of calories in a short amount of time and also elevate your metabolism for hours after your workout. They are also better at improving your cardiovascular health. After you do interval training for awhile, you'll be faster and have a lower resting heart rate. Not bad for 20 minutes of cardio! HIIT can be performed on the treadmill, running outside, on the elliptical, a stationary bike or a rowing machine. Plyometrics or jump training is another form of cardio that gets your metabolism revving. Or try running stairs or hills. You can still do one day a week of slower, lower intensity cardio but try adding some shorter, higher intensity workouts as well.
•Lifting lower weights for high reps will get me toned: This is probably the number one myth among women. I often see women at the gym using very light weights and doing rep after rep. When they're done, they don't look fatigued at all. Lifting light weights for many reps can build muscular endurance but does little to increase your strength. In order to increase muscle strength you need to lift heavy weights for fewer reps. Only be stressing the muscle and then resting it and providing it with nutrition will you get stronger. And more muscle mass is desirable for many reasons. You'll feel stronger, your metabolism will be higher at rest, and you'll look better. Aim for a weight heavy enough to complete 10-12 reps in good form. When you finish, you should feel like you can't do one more rep. Do that 3 times for each exercise with about 45 seconds of rest in between. See what happens.
•Lifting heavy weights will bulk me up too much: Women are often concerned that they'll start to look like men if they lift heavy weights. Thankfully, this isn't possible. We women lack enough testosterone to truly build large muscles. Instead, we'll just get smaller and leaner, which is just what you want, right? So put down those light weights and start training heavier for the best results.
•To lose weight, the more I workout the better: Okay, so now you've discovered weight training and interval cardio workouts. In order to lose weight quickly, you should work out hard every day, right? Well, maybe not. You see, muscle grows at rest, not while you're actually lifting weights. If you don't allow your body to rest you won't get stronger and you'll probably start showing signs of over training (fatigue, lack of hunger, inability to sleep). Instead, you should allow about 48 hours of rest between training days for each body part. If you do a leg workout on Monday, wait until at least Wednesday to do one again. I like to work out 6 days a week in the following pattern: Legs, Upper Body, Cardio, Legs, Upper Body, Cardio, Complete Rest.
•I need to join a gym in order to lift weights: Some women think that they can't get the benefits of resistance training unless they belong to a gym and have access to all of those weight machines. Although it's nice to get to a gym for the variety of equipment, it's certainly not necessary. It's very easy and inexpensive to set up a small gym in your home. Body weight exercises like push-ups and pull-ups require little to no equipment. If you purchase free weights in various sizes, a bench, and a ball, you can do almost any exercise in the comfort and privacy of your home. There are many resources to help you put together a routine and videos online to teach proper form. No trainer required!
Putting it All Together
So there you go. If you change the way you workout, you can change your body for the better. Be patient and you'll see results if you combine weight training, cardio, and proper nutrition.
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