10 Real Life Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve 'optimal portion sizes'. Here are ten real life diet tips for the rest of us.

1. Eating out? 

Restaurant portions tend to be enormous, and if it's on the plate, we tend to eat it. If it's possible, order from the kid’s menu, where portions are more reasonably sized. 

2. Keep healthy snacks around and easily accessible. 

A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. 

In other words, you'll be more likely to grab something low-calorie and good for you if it's easy to eat. 

3. Substitute frozen vegetables for canned. 

Canned veggies tend to be high in sodium, which you don't need, and low in real nutrition, which you do. 

Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal. 

4. Buy a vegetable steamer. 

Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. 

Even better, it makes your veggies taste great - which means you'll be more likely to eat them instead of filling up on fatty foods that pack on weight. 

5. Never eat standing up. 

One of the easiest ways to sabotage your diet is to 'eat without thinking'. 

Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. 

You'll be less likely to just pop food into your mouth without paying attention. 

6. Spread your meals out. 

When you eat three meals a day, your body tends to store whatever it doesn't need right that moment. By adopting a 'grazing' habit, you'll keep your metabolism working throughout the day. 

Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an 'after school snack' mid-afternoon. Just remember that you're breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet. 

7. Grab a fruit juice or flavored water instead of soda. 

Soda is nothing but empty calories. No nutrients, lots of sugar. 

Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit. 

8. Drink water. 

Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. 

When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly and cleans out your system. 

9. Can't afford a gym membership? 

Make a pact with friends to exercise together. 

Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. 

10. Skip the potato chips. 

Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. 

Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

Read More

(Free Book) Unique recipes that "torch" bodyfat... Fast!

Cooking when trying to lose body fat can Be tricky, we all know that. But today I got good news for you!

Our friends Karine Losier and Dave Ruel spent the past year or so crafting the perfect "metabolic" recipe book.

We highly recommend this for your kitchen if you want to get leaner, do it faster, and have it taste BETTER than ever:

My TOP Fatloss Recipe Book <--- see how tasty

Quickly:

What is "metabolic cooking"?

Simply stated, it's a unique way of preparing food that combines nutrients specifically geared for melting off body fat FASTER than normal.

Here's what I really love about Metabolic Cooking:

1. The recipes are made from foods with a high Metabolic Thermo-Charge; more calories burned faster without losing taste.

2. They structured the cookbooks around their incredibly helpful "Metabolic Nutri-Profile"... makes it SUPER easy to use.

3. It's been specifically designed to fight the Metabolic Adaptation Phenomenon: That is what happens when you are on a dietplan and you all of a sudden stop dropping bodyfat!

Taste, ease, and metabolism-boosting power.

You need nothing more.

The BEST recipes for faster fat loss <--- Yummy recipes to melt bodyfat

Free Download

Read More

5 signs of an overeating addiction

Compulsive overeating is classified as an eating disorder. The individual consumes large amount of food sometimes at one sitting or they are just constantly eating throughout the day. So what are the signs of an overeating addiction that you could look out for?  Here are 5 signs you could try and identify.

Firstly, watch out for unusual eating habits. 

If they are eating fast and uncontrollably even if they are not feeling hungry any more.  They are more likely to hoard food because they tend to have secretive eating habits for fear of being judged by other people over the amount of food that they are eating.

Secondly, some overeaters use eating as a coping mechanism. 

They may use it as an outlet to vent their emotions. Remember to pay close attention to the emotions that the individuals are going through. 

The individual might be feeling strong emotions such as depression, mood swings or anxiety. 

Sometimes they eat to feel better of themselves and afterwards they start feeling guilty for the large amount of food that they have just consumed.

Thirdly compulsive overeating can also cause health complications to

the compulsive eater. 

One sign to identify are if they are experiencing shortness of breath, being easily fatigued, or excessive sweating.  

Other signs are such as insomnia or poor eating habits.

Fourthly, compulsive overeaters often go through major changes in weight.

They feel guilty for consuming so much that they may go through a period of chronic dieting. This is to lose back all the weight that they have gained.  So you can be sure to pay attention if there are dramatic changes in physical appearances or fluctuations in weight.

Lastly, you may also observe if the person withdraws or isolates themselves from friends or families.

They usually lose interest in other activities and are more constantly thinking about food or their body weight. 

So start paying attention, if they appear distant and indifferent towards other people.

Most of all, if you do notice a loved one who may be a compulsive eater, do have a talk with them. If they permit it, seek professional help. It is better late than never before their compulsive overeating leads to much worse health complications. 

Read More

(Free Book) Want Better Glutes? Check this out now

Want to turn heads when you're walking down the street? How about just feeling more confident in yourself and filling out your jeans?

Well, you CAN build those larger, firmer, rounder glutes you want and you can do it FAST with the right targeted training.

I want to introduce you to a friend and colleague of mine Nick Nilsson. Now, Nick is known in the fitness world as the "Mad Scientist of Muscle" because of his insane creativity when it comes to exercises and program design.

He's put his mind to work on the problem of building the GLUTES...and building them when NOTHING else seems to work!

The book he's written about it is called "Gluteus to the Maximus - Build a Bigger Butt NOW!", and in it you're going to learn:

- How unique, properly-targeted exercises, programs and nutritional techniques can literally BLAST inches onto your glutes within WEEKS, not months.

- The physiological and anatomical reasons why your glutes stay small and/or flat and what you can do to SHATTER those genetic limitations.

- How training the glutes only a few minutes a day can build your butt FAST. If you've got just a few minutes a day to spare, you CAN get the results you want.

"Gluteus to the Maximus" is a one-of-a-kind book packed FULL of extremely powerful programs, exercises and nutritional and supplementation information all targeted towards helping you achieve just one goal...BUILDING the glutes.

Get Access Now!

Let me clarify...this is NOT a book about simply toning or shaping the butt (though you will DEFINITELY get great shape and tone from these programs, both in your butt AND your legs). This book is the ONLY book you'll find that is all about BUILDING your glutes, larger, firmer and rounder and doing it as quickly as possible.

                                                    Man                        Woman

He's recently done a big overhaul to the book and added 36 new exercises (for a total of 56 exercises), along with a bunch more programs, stretches and killer glute-training info such as:

• how to keep and build your butt while losing fat
• how to train your glutes when you have bad knees
• how to widen your hips
• what to do when your thighs take over from your glutes

Plus, he's also put together a complete Online Video Library containing video for EVERY exercise in the book!

If you're interested in building larger, firmer, rounder glutes this book is DEFINITELY worth grabbing...

And let me tell you, it doesn't matter if you're male or female, this is REAL training...not an ounce of fluff in here. This is NOT some "dancey-toney" program...this is real resistance training that's going to CHALLENGE your glutes with tough exercises and programs because that's exactly what you NEED to really build that great butt you want.

And If you're advanced trainer who thinks you've seen it all, I think you're going to be happy with what you read :)...he's put in a TON of advanced stuff that will take your glute training to a whole new level.

So if you have trouble building your glutes or just want a GREAT butt, check this out now!

Get Access Now!

Download Free Report

Read More

An exercise routine you can do at the office

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at 5am so you can get to the office by 7am to start your day. You have to go to a parent-teachers meeting at your kid’s school right after work, then you have to take your kid to soccer practice after that.

You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day?

Exercise takes time, and time is one luxury you just don’t have. 

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. 

Here is a little routine that you can do right at your desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. 

When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. 

Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the

desk.

Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. 

Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs: 

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. 

With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. 

Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward

in a fist. 

Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. 

Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. 

Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. 

Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. 

Next, reach your arms out to your sides as far as you can. Keeping them fullyextended, bring them slowly to the front and cross them over each other as far as you can. 

Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides. 

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.

Enjoy your workout.

Read More

Arm Exercise!

Whether you want to tone and define weak arms so that you can wear something sleeveless with confidence or you want to increase muscle mass, working the muscles in the front and back of the upper arms will help you get there.

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm - several smaller muscles that run from the elbow to the wrist.

We're really stuck on wanting to look good and that's alright, but it's really one goal of the arm exercise benefits. "Exercise is a body tune-up, and if we're keeping our body exercised, we're keeping it tuned just like a car." 

When working the arms, be sure to balance the body.

We tend to make the mistake of exercising only our show muscles. And that is actually an imbalanced program. We pay too much attention to the muscles in front of our body and not enough attention to the back of the body.

On the most basic level, this doesn't build the whole muscle.

The reality is, if you want big arms, you've got to work both sides of the arms. When someone flexes their biceps, it's the whole arm that's working. The triceps are a part of that.

You should vary your grip and width when performing not only these exercises,

but all others. Why? Consider the barbell curl as an example. Most guys tend to use a wider grip, which works the short head of the biceps on the inside of the arm, while forgoing a narrow grip, where the biceps' long head is emphasized. 

When someone who does this places his hands on his hips, the long head on the outside of his arm is usually small and disproportionate compared to the inner arm. By using the same grip or width all the time, you create an imbalance in size and strength.

Read More