1. Evening exercise is too easy to put off.

After work or school, we’re tired and all we want to do is relax. It is all too easy to put off that workout until tomorrow when your coach is beckoning. People who exercise in the morning generally find that they are less likely to skip their workouts once they get into a routine. You’ve got your whole day ahead of you, and you won’t be in the mode to wind down in the morning.

2. Morning exercise increases your metabolism.

One of the single best reasons to haul yourself out of bed in the morning for some cardio or strength training is that you’ll be giving your metabolism a jump start with all that activity. Better yet, the effects last throughout the day, so you’ll be burning fat even while you’re sitting at a desk. This is a great way to start your day.

3. You’re training your body to be more energized.

When you get into the routine of exercising in the morning, your body will begin to anticipate this. After a few days, or maybe as long as two weeks, your body will start producing endorphins right before you wake up. This means that you’ll wake up feeling less groggy and you’ll be more alert. If you can stick it out for a few days, you’ll be doing yourself a big favor and you will see results.

4. Your brain will thank you.

If you need to be sharp mentally for a big day at work, exercise is very good for your brain. All those good chemicals that exercise releases into your bloodstream help your brain function better and you will be more mentally alert. It may not seem like it at first, but you should notice a big difference in how you feel during the day after regular morning workouts.

5. You’ll sleep better.

Exercising later in the day tends to disrupt your body’s cycles. All the benefits we mentioned earlier will be occurring, but they will be happening too late in the day. You may find that you’re too wired to go to bed if you exercise too late in the day. All of that brain power and metabolism boosting will be going to waste! By switching to morning workouts instead, your body will be ready to go to sleep at the end of the day and you will sleep more soundly.

It may be hard to get up a few minutes earlier, but in the end, you’re doing your body a big favor. Take the morning exercise challenge for two weeks and see how you feel!

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Originally posted 2008-08-26 05:49:30. Republished by Blog Post Promoter

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All that you need to do when it comes to the 8 Minutes in the Morning Diet is to set 8 minutes aside every morning that will allow you to do the exercises that are recommended by the plan. The philosophy behind the 8 Minutes in the Morning Diet is that dieting and aerobics are out, and resistance training is the way to go. The whole idea behind this 8 Minutes in the Morning Diet is to restore your resting metabolism by building lean muscles and strength. All you need to do in order to maintain the 8 Minutes in the Morning Diet is to do 8 minutes worth of exercise every single morning Monday through Friday, and then stretch on Saturday. You are required to do the 8 Minutes in the Morning Diet exercises during the morning because this is when your metabolism is at its slowest point.

The 8 Minutes in the Morning Diet is designed to help you feel more energized and far less stressed out throughout the entire day. Your day off is Sunday, but you need to spend Sunday planning your meals out for the following week as well as hop on the scale in order to see how you are doing. This may not be everyone's favorite idea of what a day off is, but it really is not that bad in the grand scheme of things.

One of the things that make the 8 Minutes in the Morning Diet different from other diet plans is that it places a very large emphasis not only on exercise, but also on strength training exercise specifically. While there are other weight loss programs that look at exercise as a supplement to a diet, this is a plan that puts a significant amount of emphasis on exercising for the purpose of weight loss. The eating plan in the 8 Minutes in the Morning Diet is based on using portion control in order to obtain a balanced diet, never restricting what you can eat, simply how much you can eat.

The first step of the 8 Minutes in the Morning Diet plan is to exercise. Depending on which of the exercises you decide to partake in, you will be required to perform between two and four different exercises per day. Monday through Friday you will be responsible for exercising different parts of your body, and then on Saturday you will stretch. Sunday is your day off.

Buy the Book: 8 Minutes in the Morning: A Simple Way to Shed up to 2 Pounds a Week Guaranteed

Originally posted 2009-06-16 05:55:56. Republished by Blog Post Promoter

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Apples -

This is a little wonder fruit that does more than just keep the doctor away. By eating an apple you are helping your body regulate its own blood sugar. When you have the right balance of blood sugar, your metabolism is freed up to start burning calories, instead of being forced to horde them.

Oatmeal -

This food not only speeds up your metabolism but it can also reduce cholesterol and lower your blood pressure naturally. Try to have at least one serving of oatmeal a day. Cookies don't count!

Lean Meats -

Your body needs the right balance of protein, carbs and fats to keep working correctly. Lean meats actually help your body balance itself and its metabolism. Again, when you're not fighting blood sugar levels that are all over the charts, your metabolism has a chance to work.

Vegetables -

Non-starchy vegetables are the perfect food for your metabolism. They're filling and balanced and help keep everything in good working order. Stay away from corn and potatoes, focusing instead on green, leafy vegetables.

Skim Milk -

Dairy should usually be avoided, but skim milk in small quantities can actually help speed up your weight loss. Dairy products help balance your blood sugar levels, when used in moderation. Skim milk cheeses can also be eaten in small amounts for this same purpose.

Whole Grains -

While many people try to eliminate all carbs from their diet, but if you must have your bread... Pick good whole grains in small amounts to find that right balance for your body. Rye bread is actually very effective at speeding up the metabolism since it once again helps balance your blood sugar.

There is a recurrent theme with all of these foods. Each one helps your body regulate blood sugar levels. This is the key to speeding up your metabolism properly. When you have the right balance, you can look at your metabolism as a smoothly functioning machine. When you put the wrong kind of fuel into the machine, it cannot function properly.

The best way to determine which balance of proteins, carbs and fats are right for you is to speak with your doctor. The standard recommendation is the 30/40/30 rule, but not everyone is the same. Speak with your doctor or a nutritionist to help find your correct balance. With Jumpstart medicine I have 14 protein, 6 carb, and 1 dairy (and it is suggested to get 2 additional dairies via a protein exchange such as non fat cottage cheese or non fat cheese.)

I highly recommed Jumpstart. I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).

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Originally posted 2008-11-22 10:10:30. Republished by Blog Post Promoter

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1 - When we go to sleep at night, our bodies naturally go into what is essentially a fasting mode. This is another reason why we should never, ever skip our breakfast. When we eat our breakfast within the first hour of having woken up, we can actually kick our metabolism into overdrive, helping us to burn calories in a much more effective way all throughout the day.

2 - Whenever you are following a brand new diet, it is easy to become stuck in what is known as a diet rut or even a plateau. Rather than dining on the same type of food that you always eat on your diet, try to find some ethnic foods that fit into your diet while adding some real spice into your life in order to kick your diet up a notch and give you something new and intriguing to feast upon. For example, you may want to try a new Indian restaurant or a new Vietnamese restaurant, because there are unique diet friendly menu items in these places that will keep you staying true to your diet without letting things get too stale.

3 - Keep in mind that self talk is something that really does work, regardless of whether it is negative self talk or positive self talk. Lift your spirits up, prolonging your motivation on an every day basis by telling yourself that not only are you more than capable of succeeding, but you absolutely will. You may even find that saying certain self affirming phrases aloud is good for you and helpful. Sure, people may think you have gone insane, but if it helps you out, why should you care? Look in the mirror today and start telling yourself that you can and will achieve your weight loss goals and that nothing will stop you.

4 - If you start on a new diet plan and it is cutting out certain groups of food, then you need to make sure that you are still meeting all of your nutritional needs. In order to supplement any shortcomings that you may have, make sure that you are taking a good multi vitamin on a daily basis. Vitamins do not completely replace consuming the right foods, but they can definitely help to boost your overall nutrition when it is found to be lacking.

5 - When dining in an Italian restaurant, choose pasta when you are watching your intake of fat. Pasta is low in fat grams when you leave out the filling. Just make sure that you avoid putting anything on it that is going to sabotage your diet such as a cream sauce, pesto sauce, butter or oil. Choose marsala wine sauces, red clam sauces and marinara sauces instead for the best results.

Photo Credits: Aquila

Originally posted 2009-09-08 03:09:17. Republished by Blog Post Promoter

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What is Metabolic Rate?

Your Basal Metabolic Rate or BMR is the rate by which your body is burning calories while you are at rest. In order for you to get a general idea of how your BMR works, you should multiply your weight by the number 10. For example, should you weigh 150lbs, then your BMR is going to be right around 1,500. The actual formula, when written out properly, looks like this:

Basal Metabolic Rate = Weight x 10 kcal/lb = BMR kcals

In other words: BMR = 150 x 10 = 1500 kcals

This formula assumes that you are burning 10 calories for every lb of body weight that you have. What this means is that your metabolism is normally capable of using up approximately 1500 calories every day. If you are taking in more calories than that, then you are going to gin weight over time.

You are going to want to keep in mind that this is only a rough estimate, and there are a number of other contributing factors that it simply is not taking into account, even though there are contributing factors capable of influencing your metabolic rate such as the muscle mass in your body and how much you normally exercise.

If you are interested in receiving a true estimate about your BMR then you are going to want to consult with a registered dietitian or a qualified personal trainer, as they can take your measurements using a device that is similar in nature to a calculator that will help you estimate how many calories your body is burning every minute.

How the Body is Impacted by Metabolism

Someone that has a high metabolic rate is capable of burning calories much more efficiently in comparison to someone that has a slower metabolic rate. When you assume that these two people eat roughly similar numbers of calories, the person that has a faster metabolism is going to burn more of the consumed calories in comparison to the person that has a slower metabolism. There are a number of factors that are capable of contributing to your metabolism including the condition of your health and your age, and so your metabolism could actually be running slow by no fault of your own. If you believe that you may be dealing with metabolism issues preventing your weight loss, you should consult a family physician for more information about what you can do.

Photo Credits: Lady AnnDerground

Originally posted 2009-10-22 03:29:41. Republished by Blog Post Promoter

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