Water Retention Problems when Losing Weight

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Water Retention Problems make it harder to lose weight.

Water Retention Problems

Wokandapix / Pixabay

 

Is water retention a big problem for you? If it is, then you are probably trying to find how much water weight you can lose to get to that shape and weight you have as your goal. The solution to water retention problems is difficult. If you are trying to lose fat, you are supposed to eat less fatty foods. It only makes sense that to lose water weight that you would need to drink less water. This is far from the case.

The best way to lose water weight is to drink more water. Let’s look at why that is true.

Why Do I Retain Water Weight?

The body needs water to be healthy. All of your body’s important functions depend on water to be done efficiently. If your body senses that it isn’t getting enough water to operate correctly, it will assume there is a drought and start conserving it. Your body releases a hormone that prevents the kidneys from filtering it. It’s just like when we are going through dry spells with the water supply and cut back on some of the necessary usage and try to get by with as little water being used as possible. This can lead to a lot of other problems.

Can Not Drinking Water Cause Problems?

The obvious problem you have from not drinking enough water is dehydration and this leads to several other problems. One major issue is that water helps remove both solid and liquid waste from your body. The water helps move things like toxins and fat along and out of your system. It also helps break down the more solid matter that your body has broken down and helps it come out easier. If it’s not getting water, fecal matter is just backing up in your system and that brings about many health concerns. Lack of water also slows down your metabolism. It can also keep nutrients from flowing through your body like it needs.

How Much Water Do I Need To Drink?

A knee jerk reaction to realizing that you aren’t getting enough water is to overload it. This won’t help you. What happens when the rain comes after a long dry spell and the ground is rock solid? The ground might absorb some of it, but it has to have some moisture in it to absorb more, just like a sponge. All the extra water that it can’t absorb just runs off somewhere. In your body, if it hasn’t been getting enough water, will be unable to handle large quantities and will just move it into the bladder. That is why you end up having to urinate so much when you drink a lot more water than usual.

What is a healthy amount for you to drink is between one half and two thirds of your body weight in ounces. If you weigh 200 pounds, then you should be drinking between 100-133 ounces of water per day. This will take some getting used to, but when you and your body is getting used to it, your body is going to start believing that the drought is over so there is little need to retain as much.

How much water weight you lose depends on how much water you drink (making sure you are getting enough), how much exercise you get, and how well you eat.

Water Retention Problems can be managed with ease once you learn what is behind it.

 

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5 Healthy Breakfast Tips For the Active Lifestyle

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5 Healthy Breakfast Tips That Will Help You Lose Weight.

 

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list. Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

1) Never Skip Breakfast:

This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

2) Avoid Sugar:

Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

3) Don’t Drink Too Much Juice:

Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

4) Start As You Mean To Go On:

Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

5) Include A Few Superfoods:

Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

If all of these 5 healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

Finally, these 5 Healthy Breakfast Tips will Help You Lose Weight if you follow them.

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Losing Extra Pounds – How to do it.

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Losing Extra Pounds.

Losing Extra Pounds

Hireink / Pixabay

 

Once you’ve decided you want to lose some weight (whether it be just a few pounds or a large chunk of your body mass), chances are you’ve done the research on diets, plans, gyms, exercises, and anything that you can find on that subject. If so, you’ve probably seen that most credible sources will tell you that weight loss and fitness are strongly related. If not, that’s what I’ll tell you now.

To really lose weight, you first need to evaluate a few truths:

  • Burn More than what you eat

The most obvious is that if you burn off more calories than you eat, you will lose weight. You can either chose to do no “extra” exercise and eat very, very little in order to lose weight, or you can stick to a plan that will burn off enough calories and allow you not to starve yourself.

  • Don’t over do it

It’s also important to note that overly-decreasing your calorie intake can backfire on you because your body will slow your metabolism down in order to accommodate this adjustment in calorie intake. This will cause you to actually gain weight instead of lose it.

  • Hydration plus Exercise is a must

The next fact is that a combination of water and oxygen leads to fat burning. Make sure that you are getting at least a half gallon of water every day. Your body will use this water when you exercise, and cause you to lose weight in a healthy way. Again, you must combine your water intake with some form of aerobic exercise (increased oxygen) for this to work. Choose something that you like and can do on a regular basis like Walking, biking, swimming, yard work, etc. As long as you get your heart rate up a little bit, it’s a good fat burning exercise.

  • Perseverance

Finally, consistency is the key when it comes to your weight loss and fitness plan. So many people jump into something quickly with the mindset that they will just keep up the pace for a couple of weeks or a couple of months and then they can go back to their usual life. In reality, your plan should be a life-long commitment.

  • Good Eating Habits

Even after you lose the weight. In order to maintain your goal weight, you need to eat right and get some activity in.

Losing Extra Pounds is not hard if you follow the guidelines.

 

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Smith Machine Home Gyms – Equipment

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Smith Machine Home Gyms – Pack Power Into Good Designs

 

Check out any gym where weight training is going on and you’re likely to see a back-up at the Smith home gym machines. Therefore, these powerhouses for muscle building are favorites of serious trainers and those just starting out. With the ability to mix work outs, this gym machine is also great for commercial settings.

But what about Smith machines home gyms? Are these worth to review for exercising at home? You bet!

The Choice of Pros

Exercise home gym reviews written by professional trainers who are into building strength and overall fitness love Smith machines for their private gyms. Hence, this machine enables the user to do a lot of exercises on a single piece of equipment, plus reset it to accommodate different users.

Some of the better Smith gym models have a lot of options for home use. The better features, for example, include angle changes, benches that adjust, leg extension ability and more.

For Home Workouts

Smith Machine Home Gyms are appropriate for almost total body work outs. Add in just a few extra exercises and you’re covered, making these gyms perfect for private use. A well-made Smith provides counter balance and easy control. It will move with simplicity and puts less stress on the muscles than other pieces of gym equipment.

The best thing about a Smith is that it helps a person lift without a spotter, great for home workouts.

Therefore, if you want to equip a home gym right, start by reviewing all options including a Smith machine. Combining a lot of different weight training features into one solid piece of home exercise equipment, this equipment is perfect to help a person get fit and stay that way.

Plus, by using Smith Machine Home Gyms you’ll save lots of time running to the gym!

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Bowflex Home Gym – Product Evaluation

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Bowflex Home Gym – The System

The Bowflex became popular through Infomercials, 30 minute television presentations. And now being broadcast all over the Internet in a variety of ways, including consumer forums and consumer reviews.

Strength

Very well built, and based on its flexible composite resistance arms, it is designed for beginners and advanced trainers as well.

Websites representing the Bowflex home gym system have links to review articles and photos. Learn what what makes Bowflex so popular.

One such article posted on Bowflex Equipment.com tells how that person’s Bowflex  survived a hurricane. The story, by  Sean Cuda of Orlando Florida. It describes how the storm had blown down a 110 feet pine tree on top of his family’s house and garage. The Bowflex machine however, remained unharmed.

The Bowflex machine is credited with saving the rest of the garage as well as the kitchen and the home office attached to the garage. The way that the Bowflex machine was stored actually kept the roof and walls from collapsing. Quotes from the owner of this machine and more details are posted at the Bowflex website.

Popularity

This is such an amazing story and is one that will build anyone’s confidence in the Bowflex home gym system. More reviews are available on Amazon, eBay and other sites.

There are articles with different exercise programs as well. It explains how to use their Bowflex machines safely.

Test a Bowflex once, you will see the difference it makes.

 

Durability

This exercise machine is built strong with few moving parts. The equipment is made to last.

Years of experience and it has a large following. Also well known for its durability. The brand is in the market since 1986.

Use  the Bowflex System regularly, it will keep you fit for life.

Finally, Bowflex Home Gym has become the standard by which other exercise equipment is compared.

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Getting in Shape – Where you want to go

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Getting in Shape requires Motivation and Planning for It.

 

Getting in Shape

Lazare / Pixabay

Are you making the commitment to lose weight and get in shape? Then, you are probably trying to decide how much weight should you try to lose. Setting goals are very important. Setting the right goals for you may be one of the hardest things to do. Not making goals for yourself is to invite failure to your weight loss goals. So what kind of weight loss goals should you set for yourself? In order to set the best goals for yourself you need to know where you are,set a long-term reasonable goal for yourself, and give yourself rewards for meeting these goals.

Take A Look At Where You Are

It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now. You should go visit the doctor to make sure that you are healthy enough to stress your body. There are many people who can get started in a weight loss program only to find out that they can’t finish it because their body can’t handle the strain. Also, find out your true weight and get your body mass index (BMI) number. Get some measurements like your hip-to-waist ratio and your body fat percentage. It isn’t necessary to have all of these, but it will help you to know where you started.

Decide Where You Want To Go

Make sure that you have reasonable goals set for yourself. Going from a size 40 inch waist to a 30 inch waist probably isn’t very realistic for you. Going from a 40 inch waist to a 34 inch waist is fairly reasonable, but still ambitious. Losing 20 pounds is a realistic long-term goal. Losing 20 pounds in two weeks probably isn’t a realistic one. Try to do aim for a goal that is realistic. Make sure you have a planned date for you to reach that goal that is realistic as well. Don’t try to do the impossible. Try to do what you are capable of doing. When you reach that goal, set a more ambitious one for yourself. Plan on setting for yourself short-term goals along the way to break it up a little.

Reward Yourself Plan on doing something nice for yourself for reaching your long-term goal. Make it something special. Keep reminding yourself of it as often as possible. Don’t just have one reward for yourself, though. For each little milestone you reach along the way, treat yourself to something special. Give yourself little prizes for being such a good hard worker. This will also make the long-term goal easier to reach.

If you are truly serious about Getting in Shape, give yourself the best shot by being realistic about where you are and where you are going. Don’t forget to reward yourself for the hard work you do. Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have.

Finally, commit yourself to getting in shape and stick to your plan, You can do it!

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High Intensity Interval Training – (HIIT)

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High Intensity Interval Training.

High Intensity Interval Training or HIIT alternates short periods of intense cardiovascular exercise with less intense anaerobic exercises recovery cycles until the point of exhaustion.

Results are impressive, and have converted HIIT into one of the most popular forms of physical training. Very popular with gym-goers and health enthusiasts all over the globe.
HIIT’s popularity comes from the fact that sessions are over much shorter than most workouts. Add the fact that the number of calories burned in minutes would require hours of cardio workouts.
An example would be to alternate walking and sprinting every 30 seconds. Then repeat the process for a number of rounds.
Some people will sprint for 30 seconds and stand still the next 30 seconds to catch their breath.

But does HIIT have to be running-based all of the time?  Absolutely not. Here are some non-running-based examples of HIIT you could try.

Swimming

Swimming can actually be adapted to give you a very effective HIIT-based workout indeed. People often think of swimming as a low-impact endurance-based form of cardiovascular exercise, and while this is true, it can always be adapted to meet your HIIT needs. Swimming is great for the body because it helps to tone the muscles as it is resistance-based. This is due to the fact that you are fighting the water when you swim, so resistance is coming from the water. To perform a simple HIIT workout while swimming, simply perform some basic low-intensity swimming strokes that you’re comfortable with for around 30 seconds. Next, switch to a higher gear and swim as quickly and as intensely as you possibly can for the next 30 seconds. Repeat this process for around 8 – 10 rounds, making sure to really push yourself during the high intensity part of the exercise.

Cycling

Cycling is another form of cardiovascular exercise that is hugely beneficial, and highly underrated. When we cycle, we burn calories and helping to increase our endurance. We are also toning the muscles, especially those in our legs as we pedal. Head out on your bike somewhere relatively flat and quiet, where you can pick up speed and maintain it consistent. Then, simply cycle slowly and carefully for 30 seconds, and then accelerate as quickly as you can, for the next 30 seconds. Repeat this for another 8 – 10 rounds

High Intensity Interval Training is a modern solution in the fast paced world of today.

High-intensity interval trainingDOWNLOAD THIS FREE 20 PAGE REPORT

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Omega 3 Fatty Acids – Who Should Use Them

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Omega 3 Fatty Acids – Why Are They Important

Omega 3 Fatty Acids offer health benefits that are critical to maintain good health.

Omega 3 is an important part of your diet. Our bodies do not manufacture them, so we need to get them as part of our food.

Most people do not know know what they are and that they play such a vital role in the development of our bodies.

What are Omega 3 Fatty Acids?

Our bodies contain alpha-linolenic acids (ALA), docosahexaenoic acids (DHA) and eicosapentaenoic acids. Alpha-linolenic acids are found mostly in plants while the other two, EPA and DHA are found mostly in animals.
One of the best EPA and BPA sources is fish oil,  commonly found in Salmon, Cod and other fish.

Omega 3 fatty acids are essential for our body to function efficiently, which makes them critical to maintain good physical condition.

There are also Omega-3 supplements to take such as fish oil in liquid form or capsules.

The importance of Omega-3?

Critical for healthy babies, toddlers and children.–

When it comes to brain development, Omega-3 fatty acids are a must, especially babies, even before birth. Studies have shown that high numbers of toddlers with higher IQs have been born to mothers who took Omega-3 fatty acids when pregnant. Children who had low doses of Omega-3 fatty acids were not able to read as well as children who had high doses.

Prevents cardiovascular problems-

Scientists believe that the beneficial evidence of omega is very compelling when doctors suggest it for primary as well as secondary cardiovascular diseases.  The American Heart Association recommends that oily fish be eaten at least twice a week to lower risks of cardiac arrest, heart failure, and even stroke.

Helps maintain mental health in older people-

There is evidence proving that taking Omega-3 fatty acids is almost imperative when it comes to preventing dementia. Evidence shows that it helps with both the heart and the brain. Good brain function relies on these essential fatty acids that are found in Omega-3, slowing cognitive decline. It is a truly powerful weapon against this disease that is increasing in numbers.

Can help prevent breast cancer-

If you eat Omega-3 rich fish, you are helping to prevent breast cancer. Research done in Asia where a lot of seafood is eaten shows a reduction in breast cancer. Scientists, particularly those involved in the field of breast cancer, say that adding Omega-3 into the diet shows positive results for breast cancer patients.

Helpful for people with bipolar disorders –

In a review about supplements for bipolar depression, Omega-3 fatty acids came out bright with promise for making a big difference in this unhappy condition.

Keeps teens & pregnant wowen anxiety-free –

Research done on teens that had low amounts of Omega-3 in their diets showed higher anxiety levels. Expectant mothers who eat fish oil are less anxious than pregnant women who eat vegetarian diets, lacking in animal proteins.

What foods are Omega 3 rich?

  • Fish and seafood, particularly cold-water fatty fish like mackerel, tuna, salmon, sardines, and herring.
  • Seeds and nuts like chia seeds, flax seed, and walnuts.
  • Plant oils like flax seed oil, canola oil, soybean oil.
  • Fortified foods like yogurt, eggs, juices, soy beverages and milk, as well as baby formulas.

Conclusion

A deficiency in Omega-3 fatty acids claims the lives of thousands of people every year, it actually ranks 6 in the USA as a killer. Use Omega-3 on your diet. Additionally, it aids weight loss and increases energy levels.

Add Omega-3 Fatty Acids to your routine, it will make you happier!

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Home Treadmills – Getting the Best Out of Them

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Home Treadmills – Are they worth the price?

When it comes to cardiovascular workouts, the treadmill offers the best bang for your money.

That is why it’s still the number one exercise machine for those who want to lose weight. Therefore it’s a great investment in your health. One that will pay large dividends if you are ready to get the maximum benefit from it!

Here are 5 easy ways to get the BEST use from your home treadmill:

#1) Do your research first

Make sure you look at what each treadmill offers you and compare it to your unique needs.

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.)

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible?

These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it!

#2) Place the treadmill in a ‘happy’ spot.

By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out.

Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated.

#3) Get  ready before your treadmill arrives.

Before yours turns into one of those thousands of unused home treadmills.  Be prepared by the time it arrives and you’ll be three-quarters of the way there. If you like listening to fast music when you exercise? Have several workout or favorite CD’s around. Do you like watching your favorite movies? Have them on tape and ready to go.

By having an ‘exercise’ stash around your treadmill, you’ll be inspired to workout AND you won’t be stuck running around looking for something to do when you want to start your workout.

Again, this may sound silly, but it works. Gyms do it, so should you!

#4) Have a plan ready.

Before you start exercising, prepare your plan, a “roadmap to success” so to speak. By writing it all down you’ll be psyched up for success.

Remember that every time you workout, you are planting the seeds for the kind of dream body that you want.

By having a plan, you can see just how many seeds you’ve planted (and even how long it will take to start reaping the results!) Have fun with it and you’ll be motivated to achieve your health goals (and get maximum benefits from your treadmill!)

#5) Track your progress

By tracking your daily progress, you get empowered to move into even greater accomplishments.

Seat easy to reach milestones in the beginning.  These are easy to reach and when you go beyond them it will encourage you continue improving. Soon you will be reaching unbelievable goals.

These  5 ways will get you rolling and save your machine from going the way most home treadmills go, Somewhere in a garage gathering dust.

Finally, Just remember that a little bit of preparation will pay off large dividends in the long run.

Home Treadmills are among the most undervalued pieces of exercise equipment.

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Fast Weight Loss Ideas

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 Fast Weight Loss Ideas

Fast Weight Loss Ideas

 

Fast Weight loss is a hot topic in today’s world. People the world over are looking for new ways to loose weight quickly, but with so many options to choose, and so many questions to ask.

We know that the best methods usually are a combination of exercise and balanced dieting. Is there out there a weight loss program that considers nutrition and exercise? Making it simple to choose healthy meals and great workout routines, and it is the best one for your body type?  One such method that is popular is the the 21-Day Fix.

This Fix uses simple exercises broken into simple to follow  7 day routines that tackle different muscle groups. Each module lasts only 30 minutes and includes fun to do workouts from Pilates, Yoga and Cardio. Short and never boring. The body reacts  positively to the different workouts without stressing itself.

Simple and stress-free eating is the nutritional component of the 21-day Fix. Using portion control color coded containers for proteins, vegetables, fruits, some dressings, little carbs and healthy fats. Stress is taken away, portion control is created by using the containers, and results are fast to notice.

With the 21-Day Fix, you can achieve fast weight loss in just 21 days,  eating healthy food and doing 30-minute workouts, and that’s something anyone can do!.

Fast Weightloss Ideas

On our next issue we will be referring to other Fast Weight Loss programs that include  diets such as the Dash Diet, Keto Diet, Low Carb Diets in combination with recommended exercise routines that complement  each other for best results.

Be on the look for our free downloadable reports.

 

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