15 Superfoods To Keep You Slim

What is the big buzz about superfoods these days? Superfoods are nutritionaly dense foods which keep you in an amzaing shape and providing you with the best nutrition your body demands.
Yes you are pumping iron in the gym, doing loads of cardio and other physical activities. But still you don't have much success in getting lean. Nutrition is very important in maintaining overall fitness. Eating the right food items can greatly help in losing weight and becoming ripped like those fitness models.


Here are 15 superfoods that will help you in your quest of reducing that unwanted flab easily and effectively. Play close attention and most important- Incorporate these foods in your diet!!


1. Green Tea

Green Tea can be the best drink to quench your thirst while caring about your health. Replacing your fizzy drinks and sodas with Green Tea has it's own benefits.You cut back on unwanted sugar which causes health problems. Green tea also has bad cholesterol reducing abilities. Green tea contains the anti-oxidant EGCG which helps keep your metabolism high the entire day. It has no side effects.



2. Whole Grain Bread:

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Whole grain bread is an excellent choice for sandwiches and a good source of healthy carbs. Whole grain bread is high in dietery fiber and the seeds have good nutritional value.Whole grain bread has a low glycemic index which makes it a very good carb. Make a healthy sandwich and fill it with healthy stuffings for a wholesome tasty snack.
But not all brown breads are made of whole grains.Some of them have color added in them to obtain that color.



3. Lentils:

Lentils are very amazing for your body.They help in preventing insulin spikes which can lead to fat deposits in belly area.Lentils are high in protein and can replace meats becoming a good option for vegetarians.Lentils cook very fast and can be used in lots of ways. Lentils can be baked, boiled or eaten as sprouts. Each way is healthy and is



4. Salmon:

Salmon is packed with good variety of fats which are useful for getting fit.It is also high in omega-3 fatty acids.Salmon is very easy to prepare and a has a variety of different recipes. It is easy on the pockets and goes well with vegetables and brown rice for example. Steam a salmon steak in a microwave for 2-3 minutes. Try garnishing with it Chermoula if you can get your hands on it. Delicious!



5. Pomegranates :

Pomegranates are sweet and juicy and tasty to eat.But the also have folates and antioxidants which keep you healthy.The high amount of fiber in them is conducive to health management..Pomegranate juice is very tasty and can be mixed with other fruit juices. You can also use it in salads and fruit desserts.



6. Garlic and Onions:

Yes garlic and onions are not one food but two different ones.I am putting them together because they have similar use and have common combinations.
Minerals and oils found inside garlic and onions help increase metabolism and assist in the breakdown of fat.Can be great if you can tolerate the odour associated with them!!



7. Chillies:

Chillies are awesome if you want to reduce fat.It cranks up your metabolism and at the same time gives that spicy flavour to dull food. Chillies have a compound called capsaicin which has a thermogenic effect, meaning your body burns extra calories for about 25 minutes after you eat chillies.


8. Broccoli:

Broccoli has a lot of fiber which is helps you feel full and thus is useful for getting lean. If you can ignore the taste and the flavour of broccoli, it is a low calorie, zero fat vegetable that can accompany any meal.It goes great with salads.



9. Berries:

Berries have a high amount of antioxidants and various other nutrients. Frozen berries have their freshness locked in and their shelf life is increased quite a bit. Just put sum frozen berries in your mouth in summers. Almost like ice cubes, but these are tastier.Add them to your oatmeal,smoothies, cereal, low fat ice cream.Berries mixed with yoghurt are very delicious.


10. Lean Chicken:

Chicken is a very good type of white meat. It is better than red meat in terms of health and cholesterol.Chicken is tasty and high in protein. As we know protein is very important to lose fat and a balanced amount of protein in diet really helps a lot. Chicken can be used in lots of recipes for lunch and dinner.

11. Yoghurt:

It has a high amount of protein and calcium.It can be used for breakfast and as a snack when hungry. Low fat yoghurt is a great way to get your daily dose of calcium and protein. It can be a incorporated as a part of a delicious meal by adding fruits or cereal.


12. Brown Rice:

Brown rice is inarguably the best form of rice.It has a lot of fiber compared to the polished white variety. The taste and texture of brown rice goes complements your meats (such as salmon and chicken) and vegetables.It gives a full feeling and you eat less..
Be sure to drink lots of water when you consume fiber rich foods.

13. Oranges:

Oranges have a high amount of vitamin C.It is very helpful in burning fat.Vitamin C promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down).Oranges are best when eaten fresh in fruit form, not as supplements and juice as you don't get the full benefits and fiber. Oranges are rich in fiber content and can be eaten in various ways.



14. Eggs

Egg whites are good for health and are low in calories.It is not harmful, and can build muscles due to high protein content.The more muscles you have, the more calories will be needed to maintain and fuel them.So you burn more fat even while at rest.


15. Almonds and Nuts

Almonds and other nuts help build muscles and contain good fat.Almonds should be eaten with their skin intact.Removing the skin reduces the nutrient content. Almonds also reduce food cravings.So grab a handful whenever you feel hungry.And eat natural almonds, not salted and roasted.

(PIC) Remember: "You Are What You Eat.

Top 5 Fat Loss Tips To Get Ripped

Getting lean is not a cup of cake. It's not easy which is why fast fat loss is always a hot topic. So to get you closer to your dreams of getting ripped, here are 5 fat loss tips - from training to diet.

Article Summary:

-Emphasizing the negative repetition creates muscle trauma, which is good for fat burning.

-If you lose more than 3 pounds per week,  a lot of it was water and muscle

-A few beers every so often won't hurt, but if you do it regularly, you turn off fat burning.

For a majority of people getting lean is very difficult.It's not easy getting lean, at least for most people, which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later, for a midsection that looks like a cheese grater.

So to get you on the rocket ship to ripped, here are our top 5 fat loss blast-off tips from diet to training.

      Top 5 Weight Loss Tips

1. Eliminate Junk Food Most Of The Time:

You may think this is a no-brainer, but you'll be surprised at how those few chips, sodas and cookies on a regular basis add up (we just saw a cookie package, and each cookie, about two bites, packed 125 calories! Eat 8 and that's about half your daily calorie intake, 1,000 calories).

Notice that we said to eliminate junk "most of the time." That's because allowing it once or twice per week will prevent over-the-top binges. And besides, a loose-eating day, with a higher-calorie jolt, prevents your metabolism from slowing down, so it's a good thing.

Also, a common mistake is to make a gigantic calorie cut all at once. Many people get so motivated to lose fat that they starve themselves right off the bat. That causes your metabolism to slow to a crawl, and your body thinks it's starving, it hordes fat and burns your hard-earned muscle. That's when you get so frustrated that you give up.

The lesson is to reduce calories gradually, and the first action is to eliminate junk food, most of the time.

You'll Be Surprised At How Those Few Chips,

Sodas And Cookies On A Regular Basis Add Up.

2. Tone Down Alcohol Consumption:

A few beers or libations every so often won't hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.

So as you're burning off the alcohol, what happens to the food you eat? It's merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don't eat a lot while you indulge.

3. Slow Down The Negative Stroke Of Your Reps In The Gym:

On at least one set of your big compound exercises, use a 1 1/2-seconds-up, 4-to-6-seconds-down tempo. In other words, slow down the negative on every rep.

For example, on bench presses, fire it up, then lower it slowly on every rep. Emphasizing the negative creates more muscle trauma, and that's a good thing for fat burning.

That's because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. So you're burning fat 24/7, yes, even while you sleep. Exciting stuff!

Emphasizing The Negative Creates More Muscle Trauma,

And That's A Good Thing For Fat Burning.

4. Go For The Burn To End Each Target-Muscle Workout:

The best burn-inducing exercises are continuous-tension isolation moves, like leg extensions for quads, pushdowns for triceps and cable crossovers for chest.

By keeping tension on the target muscle throughout the set, you block blood flow. That occlusion creates muscle burn, which in turn enhances your natural growth hormone output. [Can J Appl Physio. 22:244-255; 1997]

GH strengthens muscles and connective tissue, but it's also a potent fat burner. That means muscle burn can help fuel the body fat churn.

End each body part with at least one set of a continuous-tension exercise, and make that set long enough to set fire to the target muscle, at least 12 controlled reps.

The Best Burn-Inducing Exercises Are

Continuous-Tension Isolation Moves.

5.Do A Short Cardio Session After Each Weight Workout:

You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat.

In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes on a treadmill or stationary bike to make a serious dent in your fat stores. It's the most efficient fat-burning cardio you can do.

All It Takes Is 15 Minutes On A Treadmill Or Stationary

Bike To Make A Serious Dent In Your Fat Stores.

Don't Get Greedy

One last diet comment that we touched on briefly earlier: Don't get greedy; lose fat gradually. If you drop more than 3 pounds a week, you can be sure a lot of it was water and muscle.Continue that and you won't start looking better or feeling healthy, in fact, you'll feel like cr@p and look worse than you feel. We're all impatient when it comes to changing out bodies, but the best strategy is gradual and steady.

Have a goal of losing about 10 pounds of fat in a month as you keep lifting hard to build muscle. You'll be amazed at what shedding some ugly fat and gaining some rock-hard muscle will do for your total look and how you feel, from both health and self-confidence standpoints.And remember, if you do it right you'll be adding muscle and losing fat, in a sense, morphing mush to muscle, so the scale isn't something you should pay attention to very closely.

In other words, if you lose 10 pounds of fat and gain 10 pounds of muscle, you will look completely different (so much better), but the scale will read exactly the same. It's the fat-to-muscle reshuffle.

A better strategy to gauge your progress is to take photos every few weeks. They're real eye-openers. You can take relaxed front, side and back views, or you can shoot those "before" standards along with a variety of bodybuilding-type poses (put the camera on a tripod, if possible, at about waist height so you get a balanced top-to-bottom assessment).

Be sure to keep a list of the shots you take-the poses you hit-and the camera settings you use. A few weeks later, take photos again and use the same poses and camera settings.

Also, and this is important, if possible be sure the lighting is the same. Take the pictures in a room with a fairly bright overhead light and don't use the flash on your camera or your muscularity will be washed out.

Conclusion

You should see noticeable changes in your body if you're consistent, work out with weights for about an hour four days a week and follow each session with 15 minutes of cardio.

Cardio on your off days is okay, just don't overdo it. Even 30 minute walks will add to your calorie deficit. And eat clean, but don't starve yourself, get plenty of protein, fruits and vegetables without the junk.

Try all of the above for 30 days and prepare to be amazed! Your attention-grabbing physique will start to peak, and soon you'll be smiling when you peel off your shirt and hear, "Man, where'd you get those abs?"

7 benefits of regular exercise

We all know that exercise is very good for us, but do you really know how much? It not only makes you look lean and slim but it also keeps your body fit from the inside. It boosts your mood and improves your sex life. Find out more about the benefits of exercise and how it can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Benefits of exercise

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Learn more about exercise at Fat Loss Tips to remove fat fast.

RUNNING IN COLD WEATHER IS ACTUALLY GOOD

Running in cold weather can have some surprisingly beneficial effects on your body, yet some people still view it as potentially dangerous. However, cold weather need not be a deterring factor when you are considering getting in some running exercise. Cold-weather running provides benefits like improving your energy levels, and subsequently, your mood--just as running in warm temperatures does. Another upside to running in cold weather is that your body will be more toned and healthy-looking for the summer months when you will want to show off more of your body. The key to cold-weather running is just taking precautions against the cold.

Weight Loss or Weight Maintenance:

Running is ideal for either helping you lose weight or simply for weight maintenance. Running in cold weather does not change that. When you run, you are using a great deal of energy; this energy is what causes you to burn off a lot of calories. Since calories are what weight gain is based on, burning off a good deal of them when you run in cold weather is what keeps weight off or managed. Running in cold weather is simply all about preventing anything adverse from happening while still getting in exercise that is good for your body. For instance, if you run in cold weather, then be sure to dress in layers of clothing. How many layers will depend on the degree of coldness, but in general, you want synthetic material close to your skin (it wicks sweat away from your body) and an outer layer that fights off cold wind.

Cardio Health:

Despite the colder temperatures, running in cold weather is still good for your cardio health. Some benefits include a desirable lowering of your blood pressure and even making sure that the arteries keep their elasticity. When you get these cardio-health benefits as you run, you are also helping your long-term health by lessening your risk of a stroke or a heart attack. Again, while running in cold weather is possible, you should still take precautions. For instance, if the weather is really cold, then you will want to make sure to protect your head by wearing a hat or even a scarf. The reason is that if you don't, then nearly 40 percent of your body heat will be lost through your head.

Slows Down the Aging Process:

Slowing down the aging process is another reason why cold-weather running is really good for your body. It leads to a reduced tendency for your body to experience bone and muscle wasting (decrease in the mass of bone and muscle). As always, due to the cold, you want to stay on guard. One additional measure is to stay hydrated. Coldness increases the dryness effect, which can lead to dehydration, so make certain to drink before, during and after your run.

Get more reasons to exercise here at  Benefits of Regular Physical Activity .

FAT BURNING FOOD

• Green Tea:     Make green tea your drink of choice to quench that thirst, satisfy your minimum daily fluid intake while at the same time burning those calories. Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day. Also keep in mind the added benefit of green tea replacing those drinks laden with sugars and the host of other health benefits such as the anti cancer and cholesterol maintenance properties.

• Whole grain bread: The fibre content of wholegrain bread is high along with the nutritional benefits of the seeds within. Wholegrain toast makes for a satisfying and low GI breakfast and wholegrain bread is excellent for sandwiches or as the side carbohydrate for a meal like soup. Important to note is that brown bread does not mean whole grain. Some brown bread can contain colourings to achieve its brown appearance. 

• Salmon: It is packed with good fats which are conducive to weight loss. It is super easy to prepare and a cost effective, satisfying meal with a plate of vegetables and brown rice for example. A steak of salmon can be covered in a bowl and cooked in the microwave for 2-3 minutes. Try the condiment Chermoula if you can get your hands on it. Delicious!

• Garlic and Onions Yes we know, garlic and onions are two foods not one. We will bunch them together because of their ease of use and common combination and addition to foods. 

           Minerals and oils inside garlic and onions help to break down fat and increase the metabolism.

           Onions and/or garlic can be utilized in every meal.

• Broccoli : If you can appreciate the green flavour of broccoli you have yourself a low calorie, zero fat vegetable that can accompany any meal. Broccoli boasts a great deal of fibre and a host of other health benefits in your daily diet. It is a great accompaniment in almost any meal and filling.

• Berries : Berries are high in nutrients including antioxidants. When you buy them frozen their freshness is locked in and they can be kept for some time and used in a variety of ways. In summer thaw a few berries in your mouth. Just like ice cubes, only tastier. Add them to your oatmeal, cereal, low fat ice cream or yoghurt.

• Lean Chicken :  Versatile, tasty, filling and high in protein. Chicken can be used in a variety of dishes for lunch and dinner.

• Yoghurt:   It is high in protein, great as a part of breakfast, dessert and a tasty snack. Low fat yoghurt is a great way to get your daily dose of dairy and can be transformed into a delicious meal with the addition of fruits or cereal.

• Brown Rice:   Once you go brown you’ll never want to go back to white. It has substance and is covered in fibre. The nutty taste and texture of brown rice goes beautifully with your meats (such as lean chicken) and vegetables and is very filling.

          Be sure to drink plenty of water when you have something as fibre rich in your diet as brown rice.

• Oranges:    Not just rich in Fibre, the high vitamin C content of oranges is conducive to fat burning. Vitamin C     promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down/burns fat).

Preferably eat your oranges fresh rather then in supplement form or juice. The fruit is highest in fiber and a filling and sweet satisfying end to meals.

REDUCE FAT AND GET LEAN

Hey guys the winters are back again bringing along with it laziness and demotivation. People tend to gain extra weight this time of the year. All the hardwork to stay lean goes down the drain during these days.We just lie in beds and just stop doing most physical activities which help us stay lean and in shape. On top of that we start eating like pigs and further sabotage our plans of getting lean, thanks to the holiday feasts!

These tips can go a long way in ensuring you achieve your goals of staying fit these winters:

• Get out of bed early in the morning. This helps a lot as instead of just getting fat lying in bed you actually start burning more calories.
• Do some light morning excersice. It helps to kickstart your metabolism which helps burning fat all day long.
• Cut back on unhealthy food. Yeah we understand its the holiday season and you deserve those delicious cakes but its going to neutalize the hardwork you have been doing.
• Adopt healthy eating practices. Eat at proper times and follow a strict healthy diet.
• Dont starve youselves. Its a common myth that starving haelps loosing that flab.It only signals your body to store fat next time you eat.
• Eat five small meals not three large ones. It keeps your metabolism going and you feel light and active.
• Have your dinner two hours before you sleep. During sleep our bodies burn very few calories and they get stored as fat.
• Do resistance training. Lifting weights build muscles which burn more calories even when you sleep.!!
• Just stay active. Stay active and do some cardio 3-4 times a week 20 mins aproxx.

Follow these points and you will be surprised what these simple tips can do. Happy Holidays!!