Discover how to use cardiovascular exercise to accelerate fat loss without losing lean muscle mass.

People seem to make setting up a fat loss diet more complicated than it
needs to be. A fat loss diet that works every time is to eat less calories than
what you burn. If you do this, you will lose fat! The problem is that people
seem to make this more complicated than they need to.

You Need To Know How Many Calories You Burn to Set Up Your Fat Loss
Diet

Your Basic Metabolic Rate, or BMR, is how many calories you burn each day
just by being alive. This doesn’t include calories burned by activities. A rough
estimate of BMR is simply your body weight multiplied by 10. Knowing this number
is crucial in setting up a great fat loss diet. If you want to know a much more
accurate number do a Google search for “BMR calculator”.

How Many Calories to Consume on Your Fat Loss Diet.

So to setup your fat loss diet, you will need to eat less than you burn. If
you are active, you will burn more than your BMR. To make sure your fat loss
diet is successful, however, let’s assume that you won’t burn more than your BMR
number. So if you weigh 150 pounds and your BMR is 1,500, then you will want to
insure your fat loss diet is setup to where you eat less than 1,500 calories per
day.

What Type of Foods to Consume on Your Fat Loss Diet.

Many people get hung up on carbs vs protein and ratios of each, etc. If you
simply focus on total calories consumed each day your fat loss diet will be
successful. A tip I use in setting up a fat loss diet, is to do a Google search
for “calories of common foods”. Keep it simple and chose low calorie foods that
you enjoy and include them in your fat loss diet.

How Many Meals Should You Aim for in Your Fat Loss
Diet.

Again, people get obsessive about how many meals to eat each day. Remember
a good fat loss diet is about creating a calorie deficit, so that should be your
main focus. If you naturally like to eat many meals throughout the day, then eat
5-6 times per day. If you do better just eating 3-4 times per day, then setup
your fat loss diet in that manner. A good fat loss diet is flexible, since
people differ in their eating patterns. I do better if I stick to just 3
meals each day and I have been very successful at losing body fat.

If You Get Hungry During Your Fat Loss Diet.

The hardest part of a fat loss diet is the first week or two. You will get
hungry. Some things that have helped me in the past is to eat a Fuji Apple
before a meal. The pectin seems to fill your stomach and it doesn’t take
much food to feel “full”. I also drink 2-3 cups of green tea instead of snacking
in between meals. The tea gives you energy, is healthy, and is a natural
appetite suppressant.

Stick with the basics and your fat loss diet will be
successful!

About the Author: Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean “sleek model look”. For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link…Lean Muscle Fitness

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Article Source: http://EzineArticles.com/?expert=Rusty_Moore

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Discover My Mom’s Inhouse Power recipe!

Sweet potato and asparagus with orange glaze

Serves 2; serving size: 2 cups

This dish is lovely when served alongside a piece of grilled wild salmon, tuna, turkey breast or chicken. Prep time: 5 minutes; cook time: 14 minutes

INGREDIENTS

• 1/2 cup fresh orange juice
• Zest of 1 orange
• 1 tablespoon minced fresh ginger (from 1” of fresh ginger)
• 2 teaspoons low-sodium soy sauce
• 1 medium sweet potato (approximately 5” in length and 2” in diameter)
• 1 pound fresh asparagus, approximately 20 (1/2” diameter) spears or a 5” round bunch, washed, trimmed and cut into thirds

DIRECTIONS

In a small bowl, combine the orange juice, zest, ginger and soy sauce. Mix well with a wire whisk and set aside.

Microwave the sweet potato until a fork can be inserted easily into the center. Depending on your microwave, this will take from 4 to 8 minutes. Slice into approximately 1/4”-thick slices. You should have around 1 1/2 cups.

Place the asparagus and potato in a shallow ovenproof dish that has been greased with cooking spray for 2 seconds. Cover with the sauce and refrigerate for at least 2 hours, turning occasionally, if possible.

Preheat the broiler. Broil 5 to 6 minutes, turning once halfway through, or until the asparagus is tender, being careful not to overcook. Serve immediately.

Variation: Glaze can be used on any vegetable. It is particularly good with sliced zucchini and yellow squash or partially cooked acorn squash rings.

TIPS
Tip: The sweet potato can also be steamed for 12 to 13 minutes if you prefer.

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Asian stuffed salmon fillet

Serves 2; serving size: 3 ounces salmon and 1 1/4 cups vegetables

This dish can be baked or roasted in the oven or cooked on your grill. Prep time: 15 minutes; cook time: 20 minutes

INGREDIENTS

• 1 teaspoon canola oil
• 1 baby bok choy, sliced into thin strips (rounds)
• 1 cup baby spinach
• 1/2 cup fresh bean sprouts
• 1/2 cup matchstick carrots (or 7–8 baby carrots cut in half or quarters lengthwise)
• 1 scallion, sliced thinly (using about 2/3 of the scallion)
• 1” fresh ginger, peeled and finely grated*
• 1 clove garlic, finely minced
• 2 teaspoons light soy sauce
• 7 ounces salmon fillet, skin removed
• 2 teaspoons honey
• 2 teaspoons Dijon mustard

DIRECTIONS

Preheat the oven to 450 degrees F. Heat the canola oil in a sauté pan over medium heat. Add all the vegetables, ginger and garlic.

Cook until the vegetables are tender but firm, approximately 5 minutes. Add the soy sauce. Cook 2 to 3 minutes more.

Tear off 2 pieces of aluminum foil large enough to wrap one portion of salmon and seal it tightly. Cut the salmon through the center lengthwise so that you have 2 thinner slices. Lay 1 slice on the aluminum foil, top with half the vegetables and then cover with the other slice of salmon. Repeat this for the second portion.

In a small bowl, mix the honey and mustard. Brush the fish with the honey mustard. Wrap the fish in foil. Bake until the fish is flaky, approximately 20 minutes.

Variation: Use the vegetable mixture to stuff thin slices of turkey breast and cook as this recipe directs.

TIPS
Tip: Using a knife, after peeling, score your ginger with a line at approximately 1 inch before grating and then easily grate on box back to the mark. Enjoy!

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Chicken salad with thyme, walnuts and grapes

This mouthwatering salad has a surprise sweetness from the grapes and orange juice along with a wonderful crunch from the walnuts. Prep time: 5 minutes; total time: 5 minutes

INGREDIENTS

• 3 ounces boneless skinless chicken breast, poached, cooled and diced
• 1/8 teaspoon fine sea salt
• 1/8 teaspoon black pepper (3 good cranks of the pepper grinder)
• 1/4 cup seedless purple grapes, sliced in half (about 10 grapes)
• 1 tablespoon chopped walnuts
• 1 teaspoon fresh thyme leaves or 1/3 teaspoon dried thyme leaves
• 1 tablespoon orange juice
• 1/8–1/4 cup yogurt cheese or approx. 2–3 tablespoons plain low-fat or nonfat yogurt
• 2 cups baby spinach

DIRECTIONS

Mix the chicken, salt, pepper, grapes, walnuts, thyme, orange juice and yogurt. Blend well.

Serve over baby spinach.

Alternative preparation method: For chicken salad with mango, soy nuts, cilantro and lime, do not add the grapes, walnuts and thyme. Instead substitute 2 tablespoons roasted soy nuts, 1/4 cup diced mango, 1/2 cup roughly chopped cilantro and 1 tablespoon fresh lime juice.

Tuna variation: Substitute 3 ounces of canned, drained low-sodium tuna in spring water for the 3 ounces of cooked chicken. Enjoy!
To Be Continued 

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If you find it hard to lose weight, do you need to increase your metabolism? Will efforts to boost metabolism help you lose weight and gain energy? Do you have a “slow” metabolism, and need to speed it up in order to lose weight? These are important questions for anyone trying to lose weight, but particularly for thyroid patients, who may be struggling against an impaired metabolism.
What is Metabolism?

When we eat, food is converted into energy. The term “metabolism” refers to the way — not the speed – that your body processes and uses the food you eat. Rather than “faster” or “slower” metabolism, it’s most accurate to describe metabolism as efficient or functional versus inefficient or dysfunctional.

Metabolism is made up of several components:

Basal metabolism – From 60 to 65 percent of calories you eat daily are spent keeping you alive and providing basic energy for life support.
If you were to lay in bed all day, you would still need these calories to support basic body functions. Physical activity – 25 percent of your calories go to movement and physical activity. Thermic effect of food – About 10 percent of calories are spent processing the food you eat. For example, if you eat 2000 calories a day, you should be burning 200 calories a day simply eating and digesting your food.

You must Increase Physical Activity. Exercise can increases the heart rate to  raise metabolism while you’re exercising. Some experts believe that exercise also boosts resting metabolism for several hours, as muscles burn calories to recover and repair themselves. I personally recommend Fighting Fit Fighting Fat Harvey Walden DVD This DVD with your dieting program is great, it works for me. Have fun and good luck.

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It’s that time of year again you have had your last slice of rich chocolate cake and your final glass of creamy eggnog. Now you say to yourself I am ready to start the year off right with a new exercise plan and to keep it up throughout the year so that fitness becomes a routine rather than just another resolution.

Now in order for your workout plan to succeed you must realize that pounds won’t come off within the first clutch of a dumbbell. Instead, exercise must become part of a regular routine rather than be thought of as a short-term solution.

90 out of 100 people say that their New Year resolution is to lose weight, and it is really not that difficult. But many expect it to be done overnight, and they lose their motivation when that doesn’t happen You didn’t gain weight overnight, so you’re not going to lose it overnight either.”

Most people jump into a fitness routine by joining a gym. But often the motivation disappears only weeks after a new membership. Here are some tips on how to start and stick with a new workout plan.

1. Join a fitness center that is convenient to your lifestyle. “It’s great if you see that a fitness center across town is all new and sparkly, but if you have to fight cross-town traffic to get there it’s probably not a good choice, Tip . It is also important to make sure the center’s hours mesh with your schedule, if it offers child care or other programs you may need and that it has a qualified staff.

2. Try things you’ve never done before. “If you think Pilates is something for dancers only or if you think yoga means standing on your head, most gyms will have some sort of special drop-in rate for either the first week or first few sessions of a class.

3. Schedule time to exercise into your calendar. “Sometimes people burn out because other things happen; they have this or that responsibility. Remember that you have a responsibility to yourself too.

4. Make your exercises fun! Working out does not have to be drudgery. Many fitness centers have intramural leagues and an assortment of classes. Also add a variety of workouts to your routine to prevent boredom. “Find out what you like and switch it up every so often.

I hope you find these tips helpful, because they realy do work for me. Good Luck and remember stay motivated.

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1. Get a fitness assessment. An assessment done by a personal trainer will help you decide what your goals should be. For example, it will show if you need flexibility work or if instead you should focus on increasing your cardiovascular capacity. This will provide a starting point for fitness planning. Also, be sure to check with your doctor to ensure that your new routine will be the best and safest one for your individual needs.

2. Purchase equipment that is right for you. Don’t get something that is just going to end up a coat hanger, Greene advises. “You want to look at what is exciting to you, what you will do and what to focus on once your assessment has been done,” she says. “Do you need the cardiovascular exercise? Buy a cardiovascular machine. Do you need some strength training? Purchase a Dyna-band or small hand weights. It depends on what sort of equipment you need and what sort of equipment you are going to use.”

3. Be creative. Do you have a can of soup? Then you’ve got yourself a dumbbell. Using the resources around you not only mixes up your routine, but it saves you some money too. You can even use your own body weight to do various resistance exercises that help to increase your strength, Greene says.

4. Embrace the outdoors. There are many winter activities that people can do outside that can be fun and safe. Snowshoeing, cross country skiing and even going outdoors to play with your children are great ways to integrate exercise into your life during the winter months.

5. Maintain a support system. Whether you need a friend to work out with or someone who will help you stay motivated, Greene emphasizes the value of getting support to help you commit to your new routine. Even if it is asking a family member to do the dishes so you can get a workout in, other people can greatly aid in making your resolution a reality.

6. Change up your routine. Not only can adding a mix to your workouts prevent injuries, it can also add some “spice” to your routine. Greene notes that the more fun you make exercise, the more likely you are to sustain it. Changing up a routine also gives you the chance to target different areas of your body. While the typical recommendation for cardiovascular activity is 20 to 30 minutes at your target heart rate five to six days a week, it is important to engage in both aerobic and weight-training activities because research has also shown that strength training should be a part of every workout as well.

7. Realize that weight loss won’t happen overnight. Greene suggests that a one- to two-pound weight loss per week is a realistic expectation, but it will take time to see significant results. Instead of only paying attention to the numbers on the scale, focus on how your clothes are feeling, how your resting heart rate is dropping and how you have more energy overall.

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