Fitness Guide and Diet Tips

Diet and fitness: a winning combination for losing weight. More and more people are turning to gyms and sports centers. For many it comes to matters of health, cholesterol control, the need to make physical activity to maintain their health. But for others there is the quest for better fitness, a more toned body and thin, to lose weight in fine form to tackle the summer, or for an important ceremony like marriage. In short, they are always more people who decide to accompany the diet with physical activity to lose weight and find his best form. And this is a winning choice, which gives its fruit, which improves the mood and that makes it more satisfied with their bodies.

The important thing to achieve satisfactory and sustainable and not rely on dieting DIY. At certain times of the year, in fact, especially after the Christmas holidays and the summer approached, multiply sites and magazines that deal to get in shape to their readers. The problem with these diets, however, is of no customization. To be adaptable to the widest possible audience, in fact, are too general and not allow anyone to achieve the desired results. Who is extended, moreover, do not get a true weight loss: the key feature of the diets is in fact created by specialists based on their blood tests and body composition analysis, a very important tool because it determines the amount of fat mass (the one that should be lowered when you lose weight, really) and lean body mass of the patient and thereby establish a diet more focused. Diets do it yourself, however, often get the opposite effect, e lead to a loss of muscle mass, which affects more on weight (muscle weighs more than fat in proportion) but also leads to loss of tone.

DIY, in short, is to be avoided when it comes to diets and gym. If a dietitian in preparing a personalized diet, focused and balanced, taking into account various factors (age, sex, body fat and lean, lifestyle, work, food preferences and any allergies and illnesses), allowing you to lose weight gradually with more lasting impact, a qualified fitness instructor can help to correct bad posture and guide the customer towards more targeted exercises to achieve the goal it set itself. Also, having an instructor next is an incentive to work more better and with more consistency in the gym, and for those who have no intention to consult a dietitian, sometimes are sufficient dietary advice that you can use in gyms and sports centers just enough to lose weight, or at least to correct those errors that lead to food cellulite, stretch marks, rolls of fat.

Healthy eating (which is what is meant in the broadest sense, with “diet”) combined with a steady and balanced exercise helps maintain good physical fitness, with body dry and tonic, and also gives some advantages at health and mood that are not to be forgotten. Exercise in fact leads to the secretion of hormones that improve mood, and looking in the mirror and feel satisfied with their body is a great incentive to self-esteem. Also, a healthy and balanced diet can sometimes stray without creating too much damage, and then enter the circle without diets DIY post-Christmas and per-summer.
In short: is it really worth treating your body, but must do so with the right means.

Traditionally we have used the pepper to stimulate the appetite, but ironically it seems that in fact the peppers have the power to lose weight.

1. Check the snack: some researchers believe that eating hot peppers in a meal stimulates a point as the taste buds, he follows a saturation effect felt for a long time and takes away all desire to snack between meals.

2. Reduce consumption of foods, research conducted in the Netherlands showed that pepper stimulated satiety. In one study, people who ingest it did, 30 minutes before a meal of chili pepper powder or in capsules of 900 mg is mixed in tomato juice; these people consumed between 10 and 16 % less food compared to a control group who received placebo.

3. Thermogenic calorie food negative: peppers consume more energy than they provide to the agency. The sensation of heat produced by the pepper consumes much energy. The metabolism is stimulated and the more you eat peppers, the more you reduce your calories and you lose weight.

Is it normal to feel a constant hunger? Seek constantly eating or eating large quantities of food at each meal?

If you belong to the category of persons who can not control their appetite, big eaters, suckers or bulimia, the mere fact of following a diet will not solve your problem. The diet will be experienced as deprivation and will bring a state of frustration, which will ultimately adversely affects the overall health and there will be a resumption of weight after stopping the diet. Wanting to overeat is not physiological, or natural or normal. Remember that the act of eating has designed unique and essential to feed our bodies. The real needs of the body of nutrients are much smaller than what most of us eat daily.

If you accept the fact that appetite too is abnormal, then you decide that diet alone will not solve your problem completely control weight.

Research undertaken by scientists on the stress state that our thoughts, our states of mind, our moods, whether conscious or unconscious, act directly on our health, and are certainly responsible for at least 80 % of our diseases. For example being constantly worried may affect our health as a stomach ulcer, hypertension, or weaken our immune system. These different emotions or mental states act on a point in the brain very important because it acts itself directly or indirectly on all functions and organs of our body and all functions, including hunger and blood sugar blood.

Act directly at these “mental states” we will find a physiological appetite, ie an appetite meets our needs real food.

Mental states disruptive and provocative stress are numerous and generally difficult to identify.
This may be the apprehension or fear. This fear may be determined by a specific fact, but also more general and can be fully conscious or simply unconscious.

But it can also be envy, jealousy, love, hate, emotional problems, sexual frustration, and much more! Psychoanalysis seeks to find and identify these problems, but it may be long and very expensive!

One of the best ways to control stress and its harmful effects is to practice a relaxation technique. Many studies have demonstrated beyond a shadow of a doubt the effectiveness of these methods and the control they can exercise on the mind and the physiology of the body.

These techniques do not allow us to identify the stressors, but to eliminate its harmful effects. They can make us great service in search of a normal appetite. In freeing ourselves of our tensions, they disturb our center more hunger, and our blood sugar undergoes less variation.

These techniques are numerous but generally have the same effect, provide a great inner calm, whose physical consequences are the following:
decreased muscle tone
decrease in oxygen consumption
decreased heart rate, etc..

Relaxation is a very effective method to fight against stress and can help you control your appetite.

Relaxation.

The method uses dynamic © Psychosomatics, among others, techniques developed by Marcel Rouet, a former bodybuilder very popular in France. His method was so effective that in a short time many centers, called Psycho-Center, applied it throughout France and other European countries.

There are many methods of relaxation, but Psychosomatic Relaxation is probably one of the easiest and most effective, especially when adjusted for weight control.

Suggestion.

The ultimate goal of any relaxation session is to bring your mind to its most suggestible state. What is a suggestion and what is its purpose?

It has been discovered, there is already a lot of time to this, the mind does not differentiate between a real experience and the very strong imagination. In other words, the suggestion is to penetrate heavily and without judging, an idea in our mind so that it be accepted as a reality for granted.

We can make suggestions to the waking state, but it’s much more difficult, because the mind has in this state, its critical. But we can give the example of the placebo (dummy drug, which is actually a sugar pill). If the patient believes that the placebo is a drug, it will be a real therapeutic action! That suggestion.

However it is in a state of deep relaxation, when the brain emits waves “alpha” that we are most suggestible. How to use the suggestion in the problem of feeding behavior?

Initially we already have the effect of relaxation on the center of our appetite. This is already a point of learning. We can now strengthen us in suggesting the idea of changing our eating habits.

The chitosan from chitin, the second most common biopolymer on earth after cellulose.

Scientists have developed techniques for extracting chitosan, a fiber present in abundance in the exoskeletons of crustaceans.

The chitosan has the property not be absorbed by the body and retain, its strong positive charge, the fat that is removed with it.

In a Polish study conducted by Barbara Zahorska-Markiewicz, MD, Ph.D., covering 4,000 women, women take a daily 4500 mg of chitosan, is thinner than 30% higher compared to a group who consumed a placebo. The further weight loss was an average 35 pounds heavier (15.7 kg).

In another study, Finland, subjects who took the chitosan lost it more than 8% of their body weight over a period of one month (up to 2.2 kg the first week).

Finnish researchers found that daily intake of 3,000 mg of chitosan also allowed to fall 6% decrease of total cholesterol and 15% LDL (bad cholesterol).

The chitosan may be consumed in supplement form. It is perfectly safe and offers many other health benefits than weight loss.

Chitosan can also help restore the intestinal bacterial flora, thus countering the gastro-intestinal disorders. When incorporated into creams or ointments to the skin, it provides antiseptic and healing properties of these products.

Tips for weight loss with chitosan:

Studies on the use of chitosan for weight loss have identified a few rules it is important to follow.
1 Reduce salt intake. The attraction between the chitosan and the fat is very strong, but salt can significantly reduce the future impact. We must therefore minimize its salt intake when using this fiber to lose weight (check the sodium content of foods).
2 Do not increase its consumption of fat under the pretext that it consumes the chitosan and that it aims to dispose of the body without being absorbed. It would be necessary to increase the daily dosage of chitosan for weight loss desired.
3 Follow the dose and take the supplement regularly. Studies have shown that a daily intake of 3,000 to 4000 mg is required to obtain a satisfactory result. Studies have used much lower doses, about 250 mg per day, scored insignificant weight loss.

Recommended Dosage:

Take 1000 mg 30 minutes before each of the 3 main meals. Drink at least a full glass of water. Drink 8 glasses of water throughout the day.

The importance of a flat stomach

The architecture body as it rests on the abdominal wall. It is the tone of abdominal muscles that give a support to all organs of the abdominal cavity.

When the abdomen is distended, collapsed, all other muscles are unable to maintain the body in a normal position.

An abdominal wall collapses as it leads to his downfall all the abdominal contents, namely intestine, stomach, liver, spleen, etc.. Lack of abdominal muscle tone can affect digestion, in addition to slow intestinal transit.

Indeed, poor digestion, liver failure, bloating, constipation, etc.. were mostly as the primary cause weakness and weak abdominal muscles.

When the stomach is big and soft as a pillow, abdominal muscles are made by the same weak, relaxed and most of the time the flesh is flabby. In this condition, it is difficult, even impossible, to try to treat back pain and that by any means whatsoever. These treatments are still again. You do not build a house on quicksand.

Back pain, especially in the lumbar region, often have no other causes weak muscles of the abdomen. Following the fall of the abdominal contents, the kidneys cambrent, thus causing a tension and pain.

Given these facts, it is easy to realize that he must remove his “belly” to be healthy and have good posture.

Frequency of exercise:

For the results of these exercises, they should be run 4 to 5 times per week at a time that suits you. The only restriction is to wait at least 2 hours after meals. There is no reason to run them before meals.

People who are not accustomed to exercises located, may experience stiffness after the first session. Not to worry. It is a normal phenomenon when doing exercises for the first time, and it solicits muscles are not accustomed to these new movements. If you feel the ache day following the exercises, a warm bath for fifteen minutes will help to dispel.

Trace elements are minerals essential to the life of an organism. They are present in your body naturally and also through the foods you eat.

Iodine

It is a component of thyroid hormones and dietary intake covers general requirements, except in remote areas of the sea There is a little iodine in some plants (garlic, onion, radishes, green beans). The recommendation for iodine is 150 micrograms per day. In France, the iodine must be added to table salt (it is added to milk in Great Britain).

Zinc

It is a component of many enzymes and plays a role in protein synthesis. It is found in seafood, meat and egg yolk. Absorption is reduced by the natural acid, which are found in legumes and cereals.
Copper

It is found in shellfish, crustaceans and the liver. It is present in small amounts in the body, but is essential for protein synthesis and red blood cells. Deficiencies are very rare and occur mainly in infants.

Selenium

It is present in whole grains, brazil nuts, as well as meat, fish and some fungi. The recommended dose is 200 micrograms per day. Still little known, selenium may play a role in the immune system and metabolism of free radicals. The intake of selenium would fight against cellular aging and cancer.

Fluor

Constituent of bones and tooth enamel, it is provided by water beverage. Supplementation with fluoride helps protect against cavities. Fluoride is added in 99% of toothpaste and 50% of salt sold in France. Supplementation of children with fluoride tablets is not necessary and is reserved for special cases. Too much fluoride can cause poisoning and dental fluorosis (white spots or brown teeth).

Manganese

It is present in cereals (wheat germ, oatmeal, legumes, nuts), some fruit (bananas, pineapples) and vegetables (cabbage, watercress, spinach), and in tea. The body contains a total of 20 mg of manganese, but it plays an important role in the metabolism of fats and sugars. He is also involved in the secretion of insulin in the synthesis of cholesterol in the joint cartilage and vessel walls. A manganese deficiency is responsible for stunted testicles and even infertility.
Chrome

It is found in the liver of veal, potatoes, green beans, broccoli, whole grains, asparagus, meat, brewer’s yeast. It is hard to miss, and daily needs are assessed at 50 micrograms. Chromium is involved in the metabolism of sugars and fats.
Molybdenum

Known toxic metal, molybdenum is nevertheless an essential trace element, at a dose of 30 to 50 micrograms per day. It occurs particularly in the celery, garlic, or papaya. It would be essential in the synthesis of certain amino acids.

Among the schemes differentiated, one of the most famous is that of Michel Montignac. This method provides separate meals between those with primarily fats and proteins, and especially those based on sugars and proteins.

When we speak of sugars in the diet, it is almost exclusively carbohydrates, ie, those that affect glycemic basis (dried vegetables, wholemeal bread). The great advantage of this scheme is to focus on carbohydrates and fiber, and not restrict virtually any class of food, except fast sugars.

Many people complain of having an indigestion. This may manifest as bloating or a feeling of heaviness gastric occurring after meals, which can last several hours.

But it can also take the form of what is called an upset stomach, with nausea, vomiting or abdominal pain. This crisis can last a whole day and is usually due to reaction of the gallbladder, faced with a diet too rich.

To fight against such problems, we must adopt better hygiene and food, first of all, do not eat too quickly, chewing is essential for proper digestion of food.

Avoid eating food too rich in fat and reduce its consumption of alcoholic beverages or carbonated. Sometimes the liver attacks are triggered by a specific food like chocolate and eggs. In such case, this element must of course be deleted. The liver attacks are more frequent meals during festive season, during which food is particularly rich.

Finally, the red stomach after meals fade more effectively if the meals are less generous. If you need to eat much because of intense physical activity, remember that it is better to make more meals than to eat too heartily at each of them.

Place food in the treatment of constipation is essential. In adopting a diet rich in vegetable fiber that can be curbed, not by consuming laxatives abused. These can be used, but exceptionally, because they sometimes cause more serious problems than the disease itself and its complications.

A diet rich in fiber plant should be started gradually to avoid intestinal bloating appear awkward and diarrhea. There are several varieties of fiber.

- Tough fibers, sometimes poorly tolerated, found in artichokes, cabbage, asparagus and endive;

- Softer fibers, found in beans, young lettuces, carrots and wheat bran.
Eat more vegetables

It should therefore eat more vegetables and, especially, eat wholemeal bread, made from wholemeal flour, which contains a lot of wheat bran (5 to 15%). There are also specially fortified breads and with its content varies according to production: ask precisely before buying. You can also buy cakes or pellets and its in pharmacy.

Daily use of his will 10 to 25 grams. This amount will only be achieved gradually: 5 grams of the first five days, 10 the next five, and, if necessary, by further using the same progression to equilibrium level, which will be determined by your doctor according results obtained with lower doses.

The term macrobiotics is composed of elements from Greek “macro” tall, and “organic” life. This is a Japanese philosophy, based on food hygiene, with the aim of better and live longer.

The basic foundations

These rules, issued by G. Oshawa, introduce a balance between Yin and Yang: each food is assigned to one of these two categories.

Regarding plants, Yin foods are those that grow rapidly in spring or summer. They have shallow roots and are thus treated as a feminine force.

Yang foods are in season fall or winter. They grow slowly and have deep roots: they are treated as masculine strength. The vegetables are rather dark Yin, while vegetables whose color varies from yellow to red are more Yang.

Food founding principles combine a philosophy of life, also based on Yin and Yang. The food at the border between the Yin and Yang

Some foods are mounted between the Yin and Yang because of the different outcome measures: the tomato, for example, Yang could be because of his color, but it is actually Yin, because of its other features. As for cereals and meat, they tend to Yang but again, there are many exceptions.

Similarly, preparation of food can pass from one class to another. For example, a long cooking or heat makes “Yang” food “Yin”. The macrobiotic cooking advice so short and low heat.

But the basic principle of macrobiotics is to respect the balance between food and feed Yin Yang, balance varies by gender and age. You will find below an example of division between Yin and Yang foods. Some foods are ideal because they contain a natural balance between Yin and Yang, like rice, which, with other grains and vegetables, the foundation of the macrobiotic diet.

However, it is not advisable to eat too much meat, and there is even some fruits like pineapple, banana or orange. Finally, whatever the food, it must chew time.

This shows that, apart from the classification Yin and Yang, which has seen the limitations and the lack of scientific basis, the rules of macrobiotics are fairly close to vegetarianism and fletcheri (Fletcher is the instigator of a theory based mainly on the need to chew food).