While weight lifting does increase muscle mass and weight associate with that additional muscle you can certainly lose weight by lifting weights.

Weight lifting programs, geared toward weight loss can help you obtain very noticable weight loss results very quickly if your weight loss program is geared toward weight loss.

Typically weight lifting programs that contain high repetitions with low weight will help burn those unwated pounds. In addition the high rep low weight tactic using exercises that target individual muscle groups instead of compound movements that work several muscle groups at once you will ne able to tone areas of your body which will contribute to a slimmer leaner look.

While I will not go into too much detail in terms of how weight lifting for weight loss is possible I will suggest using very light weights with higher than normal reps and you will notice that you are getting leaner than a typical weight lifting program or no weight lifting program at all much quicker.

In addition to knowledge and information and key component to help change a life style habit is support. Studies have shown that incorporating some type of support system into your effortd will dramatically increase your chances of reaching your goals.

You will find a support component to nearly every succesful lifestyle chage program available. If you are trying to quit smoking or drinking you will find that part of many of the programs out there recommend support.

Weight loss is no different. If you are trying to lose weight adding in some type of support component to your program will greatly increase your chances for success.

There are many weight loss forums for support available. The best part is that they are free and filled with people willing to help guide you with your weight loss efforts.

The ability or lack of ability to burn calories may be the reason for obesity in some people. Their metabolism can not run sufficiently enough for them to burn calories consumed from foods thus causing them to store those calories as fat.

Your metabolism is the mechanism for using calories for energy. A slow metabolism means your body can not burn or use calories correctly and can cause you to store (as mentioned earlier in this post however I felt it was imperative to mention twice in am effort to help you understand what may be wrong).

Here are some ways to improve your metabolic rate or as the title to this post states, train your body to burn more calories.

1. Never skip breakfast. Eating is a great way to kick start your metabolism to begin burning calories. If you skip breakfast for a few hours you run the risk of your body’s “starvation prevention” mechanism from kicking in thus causing your body to store those calories instead of using them as energy.

2. Try to schedule your workout first thing in the morning. This is another way to kick start your metabolism just like I mentioned in point 1.

If you wokout first thing in the morning you would not need to eat right away because your metabolism is being started by exercise. Working out upon wakening will help your burn calories for a longer period of time because you would have exercised with much of your waking hours still remaining. In addition, working out at the start of your day will stregthen your metabolism thus allowing you to burn more calories at rest and while exercising.

3. Try adding a muscle building element to your exercise program. Allocate a third of your exercise routine to building muscle. The additional muscle will significantly increase your body’s ability to burn calories both at rest and during your exercise routine.

4. Try to avoid eating 3 – 4 hours before you go to bed. Eating before you go to bed can slow down your metabolism as well as contribute to packing on unwanted weight since you run the risk of storing those consumed calories instead of buring them.

If you have trouble falling asleep and you eat to try and put you to sleep try supplementing with 5-HTP. 5-HTP contains and appetite suppressant and small levels of Seratonin that will help you fall asleep.

5. Try eating smaller more frequent meals throughout the day. Cutting your meals into smaller portions and spreading them out 2 – 3 hours per day, depending on how many hours per day you are awake, roughly 6 times per day will allow your body to digest those foods and use those calories more effciently. Additionally you will eventually find that you are not really hungry any time throughout the day. Training your body this way will also prevent you from those between meal snacks which can sabotage our dieting efforts.

There you have it. Just a handful of ways you can stregthen your body’s ability to burn more calories. These tactics will help you reach your weight loss goals as well as help you maintain a satisfactory weight for as long as you continue to practice them.

With that said, let me begin discussing the topic of the day which is dieting on Thanksgiving. As I am sure we all know the Thanksgiving meal is the corner stone of the holiday. Typically the meal’s main course is turkey accompanied by several other tasty foods.

I am sure more of us eat more on Thanksgiving than any other day of the year. For those of us who are dieting while celebrating Thanksgiving we may feel that we can not eat some of foods associated with our Thanksgiving meal and worry that we will ruin our diets because of it.

On the contrary some of the typical goods that we associate Thanksgiving with are actually very wholesome and have diet friendly alternatives to them.

For example, many of us may come across baked potatoes in our Thanksgiving meal. Potatoes are loaded with starch and bad carbs however sweet potatoes are an excellent alternative. They rate better on the glycemic index as well.

The main dish, the turkey, is actually the healtiest meat. That fat and carbs nutrients are extremely low and the protein is very high which makes over 95% of the calories that comes from turkey madd of protein. Just be sure to remove the skin.

While I could go on and on about the Thanksgiving meal I will simply provide those 2 tips mentioned above. I need to get back to cooking but if you have any questions about eating right on Thanksgiving feel free to comment below or email us.

Thanks you and enjoy your Thanksgiving!

White kidney bean extract primarily works as a starch blocker and prevents the digestion of carbohydrates. Consuming greater quantities then your cells require creates extra calories. Unable to burn these for energy, the natural process your body follows is to turn those molecules into some way of storage for leaner times, that is – fat. The longer you overeat the greater the fat buildup will become. In a short span of time, you will move from normal-weight to overweight to eventually obese. The body absorbs simple sugars with great ease. Consuming White kidney bean extract before you eat allows the active compound in the extract to work. The active compound stops the transformation of starch into simple sugars. By doing this White kidney bean extract may encourage your metabolism to burn fat deposits and that can assist in you reaching your goals of a thinner you.

A normally functioning body releases an enzyme called alpha-amylase to break starches down into simpler compounds. White kidney bean extract interferes with the production and function of alpha-amylase. Studies show that about one in three calories from starches consumed are actually passed through the digestive system and expelled after taking this product. The reduced calories may inspire the body to then tap into fat deposits as it seeks to get enough calories for the energy requirements. In this manner, the extract helps you to lose weight safely. Plus, White Bean extract may raise the level of immune system function. Arthritis, cancer, diabetes, and sclerosis may have their chances of development reduced or have their impact on the quality of life reduced. This extract is a powerful antioxidant, promoting anti-bacterial and anti-fungal activity in our body.

A study published in the International Journal of Medical Sciences boldly reveals that white kidney bean extract really assists those wanting to shed pounds in a way that is healthy. For the study, 60 slightly overweight people were selected and they were divided into two groups. Over the course of the study, which lasted thirty days, Group A took a sugar pill an hour before eating a meal high in starches. Group B was given the same meal but took white kidney bean extract. Neither group knew which pill they were taking. The results show that the individuals who had the extract lost more weight than those with the sugar pill.

Strengthen and Tone to Boost Metabolism

Routine can be your friend or your enemy, especially in the comfort of your own home. But remember, changes to your routine don’t have to be extreme to see improvement, especially when you have the right tools.

The first important accessory for home weight loss is a resistance band, and it’s also one of the cheapest fitness tools you can find. Pick one up (or get a couple of bands with varying levels of resistance) and stash it in the room where you tend to lounge the most. Some simple floor exercises while you’re watching TV can keep you active without much sacrifice, and since the resistance band works multiple muscle groups with slight variations in position, you will start to see changes all over your body if you make it a regular part of your day.

Get Moving with Simple Cardio

If you don’t have a treadmill or elliptical machine, don’t fret. There are so many ways to move your body without resorting to expensive gym equipment, and the best part is, you can tailor your cardio workout to your body and level of fitness with a few simple guidelines.

Low impact exercises require less exertion, but can be extremely effective. Try flow yoga, a practice that strings together poses for constant movement, thereby working your muscles and your respiratory system. Pilates is another option, or else simply walk up and down the stairs a few times to get the blood moving. Remember, the idea is to break your stationary habits for more continuous calorie-burning, and that means that little bits of activity throughout the day will be your best approach.

Take a Cue from Athletes

If you’re ready for something a little more challenging, consider plyometric exercise for fast results. Traditionally, these exercises were used by athletes to supplement their training, but it’s clear that the movements can help anybody lose weight and get fit. The focus is on high-impact bursts of movement, like jumping jacks, jump squats, jump lunges, step-ups and the “ice skater” motion. There are plenty of online and print resources that can direct you through popular plyometric exercises, and you can pick and choose which ones work best for you.

These exercises are to be performed in sets of 10 or 12, but don’t feel like you need to devote a full half hour at once. Doing a few sets of your favorite movements when you have the chance is enough to get your blood moving, and that’s what matters. Once you get more conditioned, you’ll find that you can do more reps and carry on for a longer period of time, which will get you in shape before you know it!

For the most part, many failed diets and due to under eating. Not consuming enough calories can cause your metabolism to slow down to a crawl thus causing your body to burn less calories.

When this occurs it can cause a whole host of issues from your weight to your overall health. In an earlier post I discussed methods to use in order to formulate your caloric requirements for losing weight. This post can be used as a follow up to that post and help you break down your overall daily calorie count into several daily meals.

Typically I would recommend eating roughly 6 meals per day spaced out 2 hours apart with your last meal being 3 – 4 hours before you go to bed.

Eating 6 meals per day at 300 – 350 calories per meal (depending on your daily calorie count) will ensure that you body is consuming the amount of calories needed to function properly as well as burning excess fat at the same time. By spacing your meals out in this manner you will not only keep your body fueled and burning calories but you will eventually find yourself not feeling hungry during the day which will significanty decrease your chances of over eating.

This is extremely helpful for those of you who are looking to shed s high number of pounds as well as seeking to maintain a satisfactory weight and body image.

If you have ever been to a gym I am sure you have come across rows and rows of different Cardio exercise equipment. While all of these treadmills, ellipticals, row machines, stair climbers and exercise bikes can look intimidating you will eventually need to get on one of them and get moving if you ever expect to burn those excess calories.

Here are some brief descriptions of what each of piece of exercise equipment is and does.

Treadmill

The treadmill is one of the most recognized yet the most feared of all of the cardiovascular exercise equipment found at the gym. As soon as most people see a treadmill they immediately associated it’s use with having to run for an extended period of time.

On the contrary, the treadmill is an excellent option for those who are just getting started out with their workout or how are new to fitness. The treadmill allows you to work at your own pace with it’s available settings rankings from a slow walk to a fast run.

Aside from walking or running on a treadmill there is also an incline option which allows for a more intense cardio workout as well as adding to the shaping, toning and strengthening of the lower body.

A 150-pound person who walks at 4 mph on a 5 percent incline will burn 456 calories an hour. The same person will burn 646 calories an hour by walking at the same speed on a 10 percent incline.

Elliptical

The next piece of cardio equipment is the elliptical. The elliptical is probably one of the hardest cardio exercises to perform yet it yields the greatest benefit in the shortest period of time since it requires your upper and lower body for each movement.
The amount of calories an elliptical burns depends on body weight and length of time using it.

A 150 pound woman who performs a 30 minute elliptical exercise will burn 387 calories. A 180 pound man who performs a 30 minute elliptical exercise will burn between 464 – 500 calories.

Factors that dictate how many calories you burn include workout duration, interval training, tension setting, body composition, weight, gender and how much you use your arms while performing the exercise.

Row Machine

The next cardio exercise equipment I would like to showcase is the row machine. While not my favorite of the bunch the row machine is certainly an available piece of cardio exercise equipment that you will find at the gym.

You will typically notice that the there may only be 2 or 3 row machines the most at any gym. This is typically because they are not the favorite of many people.

A man weighing 155 lbs. rowing for an hour at a moderate intensity will burn 493 calories. The same man rowing for an hour at a light intensity would only burn 246 calories, while at a vigorous level he would burn 844.

Stair Climber

Stair climbers seem to be another popular piece of cardiovascular equipment at the gym especially for women. Stair climbers allow for a more low intensive cardio workout while shaping the hips, thighs and buttox.

The stair climber burns roughly 160 for a 150 pound women in 20 minutes intervals while helping shape, tone and strengthen the lower body. The part of the part most women work to improve.

Exercise Bike

Last but certainly not least, the exercise bike. The exercise bike is the oldest piece of exercise equipment ever made in particular the stationary bike which is a spin of a bicycle. While many people are aware the cardiovascular benefits of riding a bike being able to utilize bike riding for the purpose while in the comfort of your home or gym without having to travel anywhere made it a no brainer for its inventor.

A 150 pound woman who rides the bike for 10 minutes (or the equivalent of a 6 minute mile) will burn roughly 126 calories. While the stationary exercise bike is by far the easiest piece of exercise equipment to use in terms of intensity it also burns the least amount of calories.

I am sure you all heard of fasting. Water fasting is not much different other than you consume only water during the fast. Fasting and water fasting are highly practiced weight loss and cleansing tactics both in fitness circles and in some religous circles.

Water fasting certainly does work as a cleansing mechanism however I do not recommend water fasting or any other type of fasting to those who are not in already in excellent shape.

Fasting is an advanced yet dangerous form of cleansing the body and handled incorrectly can cause serious health issues.

Water fasting is not something that should be practiced for an extended period of time. The lack of carbohydrates can cause side affects such as dizzy spells, lack of concentration and passing out.

Water fasting should be practiced in small doses lasting only for about 24 or 48 hours. Water fasting allows the body to excrete excess waste particles from the intestines without having to deal with new foods entering the body.

If you are not a health or fitness expert I highly recommend you ask your doctor about water fasting before you begin. While I am almost certain your doctor will advise against it you should never begin any exercise program without consulting with your doctor.

Sometimes it is hard to find time to dedicate to working out or preparing the right meals to lose weight with our already hectic schedules.

Here are some easy tactics you can incorporate into your existing schedule to help lose weight.

1. Try using the stairs instead of the elevator. Walking steps is an excellent way to burn calories and shape your hips, thighs and buttox.

2. Supplement what you drink with water. Water is a great way to eliminate extra calories that would otherwise be consumed by juice or soda. Drinking water will actually help you lose water weight.

3. If you work in an office try to stay away from the snacks. Don’t leave snacks in your desk or eat any snacks laying around. These added calories can destroy any and all weight loss efforts.

Adding these tips to your daily life will help you cut extra pounds as well as maintain an acceptable weight.