Burn your leg fat faster with my 8 ultimate tips!

I know there are many individuals out there who would like to lose leg fat. If that’s something that has been holding you back, then you are reading the right post! When you lose leg fat, you will notice your self confidence going up and you will be able to wear tight jeans, shorts and skirts without ever worrying about how your legs look and what others think.

1. Never give up

If you do not see improvements in your legs in a week, then you should not give up. Those improvements will start to show through in no time, if you use these tips, so don’t panic, and keep doing what you are doing. You perfect legs are almost there!
PS: please don’t forget to measure your legs in the problem areas and write that down. Check your progress every 3 days with the measuring tape. Good luck!
Have you got a tip of your own that worked for you? Please share it with all of us!

2. Eat Healthy

By reducing your calories and eating healthy foods such as fruit, vegetables, oatmeal. white meat, whole grain foods, you will be doing your body good. And you will be shedding off those pounds by weeks. You’ll see!

3. Drink Water

Drinking water is another important factor. With that thought in mind, you need to avoid those fizzy drinks as they are no good for you. Nor they are good for those legs of yours. Start drinking 8 glasses of water a day and in just a few weeks you’ll see how much faster the weight loss is going.

4. Swimming

If you like swimming and you have access to a pool, then look no further - it’s not only a great workout for every single muscle in your body, it’s also the greatest way to get your whole body toned and lose that leg fat that’s been bothering you for so long. And it’s also very pleasant, so you practically kill all the birds with one stone! :)

5. Team Sports

Playing sports is also a great idea. And it’s also a lot of fun! It will speed up your heart rate and help you burn fat off of your whole body, including your legs. Some good sports include basketball, soccer and football.

6. Ride a Bike

Riding a bike is another important exercise to do if you are looking to lose weight. When there is nice weather outside, why not ride your bikes? You may also go to the gym and exercise on the bikes they have there.

7. Running

I also highly recommend running. Running is a great exercise when it comes to losing weight not only in the legs, but in the rest of the body as well. It will increase your heart rate and it’s a good aerobic activity. Running is also going to speed up that metabolism.

8. Reverse Lunge

It’s another exercise that many individuals have used in order to lose weight quickly in their legs. Start out with your feet about eight inches apart and your torso erect. Take an easy step backward. Lower your hips until your front thigh is parallel or straight to the floor. The position of your knee should be directly over your ankle and foot.

How to burn fat with sauna.

There are many health benefits to using a sauna. This method of relaxation and health maintenance has been in use for several thousand years, and cultures like the ancient Romans and the Scandinavians recognized the advantages of a good, regular sweat. The mental and physical benefits to using a sauna are plenty, and if you have the opportunity to use one, you should take advantage of it!


Some benefits of using a sauna include:

* It works as a stress reliever by helping you to relax and unwind. Relieving stress can lower blood pressure, decrease headaches, and elevate you mood. This will make you more productive, and more pleasant to be around!
* Saunas cause your body to burn calories. Your sweat glands produce sweat, which requires energy, and therefore increases caloric expenditure. Saunas should not be solely relied upon, however, as a weight loss system.
* Saunas raise your body temperature slightly, which gives the effects of a fever. This prompts the body to fight off any viruses or bacteria that can cause illness, thus boosting your immune system.
* Saunas provide a slight cardiovascular benefit in that the heat and steam require the heart to work a little more to send more blood to the capillaries.
*Saunas are an effective way to rid the body of toxins that we ingest from the environment around us through sweating, such as mercury, lead, sodium, and sulphuric acid.

When you take a sauna, you lose a great deal of fluids through the sweating. This might cause a sudden loss of a few pounds, but it is only fluid loss. When you re-hydrate (and you should take in liquids before, during, and after a sauna) your body, the weight will return. There are certain sports that require athletes to make a certain weight class in a very short period of time. These athletes often use saunas as a means of rapid weight loss. Any type of weight loss through dehydration is not safe.

The use of a sauna should be moderate. Sessions should only last for about 20 minutes, due to the increase of body temperature. And older people, or those with heart conditions should consult a physician before trying a sauna.

Using the sauna provides a variety of health benefits, and can be included as part of a sensible diet and exercise program. It can help you maintain your weight, it can rid your body of toxins, keep your complexion clear and bright, and it can help to reduce stress. Saunas are an effective method of health maintenance, if used moderately and properly.

So, hurry up and book your sauna now or go to the spa and burn your fat.

Swimming for weight loss

Swimming is often touted as the best form of exercise for weight loss. And when you think about it, it seems to make sense.

After all, swimming uses almost all of your major muscle groups. It places a vigorous demand on your heart and lungs. Swimming is also popular with people who are extremely overweight, pregnant, or suffering from some kind of injury.

When you swim breastroke or backstroke, you're burning about the same number of calories as a fast walk or a slow jog. However, for some reason, swimming appears to be less effective than other forms of exercise at promoting weight loss.
Swimming weight loss

Research published in the American Journal of Sports Medicine shows that in the absence of a controlled diet, swimming has little or no effect on weight loss .

We compared three exercise programs for three months. Each program began with up to 10 minutes of daily exercise. The length of each workout was increased by five minutes every week.

* Test subjects following the walking program lost 17 pounds of weight during the three-month study.
* Those following the cycling program lost 19 pounds of weight.
* However, subjects following the swimming program actually gained 5 pounds.

Assuming that all three groups burned a similar number of calories, the swimmers must have compensated by eating more.

So, it's up to you and you free to choose your program. Enjoy and be healthy.

The basic guide with food pyramid picture

The basic guide food pyramid for a healthy diet.

We can’t look at a pyramid these days without thinking of food and healthy eating. There was the   My Pyramid, which was basically the same thing, just pitched on its side. The problem was that these efforts, while generally well intentioned, have been quite flawed at actually showing people what makes up a healthy diet. Why? Their recommendations have often been based on out-of-date science and influenced by people with business interests in their messages.

Based on the latest science, and unaffected by businesses and organizations with a stake in its messages, the Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, sugary drinks).

Therefore, choose your diet and diet doesnt mean that you didnt eat. Just take precaution about what you eat and think wisely.

Burn fat with walking

Walking is good especially for you who scare to die.

How intensely and how long do you need to walk to lose weight? It was reported in the 2003 September issue of the Journal of the American Medical Association that fast, slow, long duration or short duration walking all lead to weight loss. This study investigated 200 women in a weight control program who were normally sedentary. They were assigned to one of four walking groups using a motorized treadmill for 5 days a week:
1. moderate intensity
2. vigorous intensity
3. moderate duration
4. high duration
The exercise was designed to burn either 1000 or 2000 calories a week for 12 months.
Women in all groups lost 8-12 percent of their starting weight after 12 months and there were no significant differences among the four groups. However, the women who walked at least 40 minutes a day lost more weight than those who walked less than 30 minutes daily. But, the women who walked the least maintained a six percent weight loss.

Walking reduces waistline(without reducing body weight overall)

Do you want to reduce your waistline or reduce your tummy fat, but you are not sure which is the best exercise? A study published in the Journal of the American Medical Association vol 289, p 323, 2003 (Irwi M et al) showed that brisk walking or riding a stationary bike for about 3 hours per week for a year (without going on a diet) resulted in a loss of almost 7% of intra-abdominal fat even though total body weight did not change much. 173 sedentary overweight menopausal women took part in this US study aged between 50 and 75. Abdominal body fat is associated with diabetes, high blood pressure, high cholesterol levels and heart disease. Try walking for at least 30 minutes daily.

Other articles on walking click here

Walking is good medicine

A new study on 2896 adults with diabetes published by The Archives of Internal Medicine reported that people who walked at least 2 hours a week had a 39% lower risk of death from any cause and a 34% lower risk of heart related death than those who didn't walk at all. People in the study who walked at least 3 hours a week reduced their risk of death by more than 50%. The benefits of moderate walking appear to be even greater than current diabetes treatments. The protective
association of physical activity was observed for persons of varying sex, age, race, body mass index, diabetes duration, comorbid conditions, and physical limitations.

Relation between Cholesterol and Fat

Relation between Cholesterol and Fat

Cholesterol is a fatty substance (a lipid) that is an important part of the outer lining (membrane) of cells in the body of animals. Cholesterol is also found in the blood circulation of humans. The cholesterol in a person's blood originates from two major sources; dietary intake and liver production. Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products. Organ meats, such as liver, are especially high in cholesterol content, while foods of plant origin contain no cholesterol. After a meal, cholesterol is absorbed by the intestines into the blood circulation and is then packaged inside a protein coat. This cholesterol-protein coat complex is called a chylomicron.

The liver is capable of removing cholesterol from the blood circulation as well as manufacturing cholesterol and secreting cholesterol into the blood circulation. After a meal, the liver removes chylomicrons from the blood circulation. In between meals, the liver manufactures and secretes cholesterol back into the blood circulation.

What are LDL and HDL cholesterol?

LDL cholesterol is called "bad" cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis.

HDL cholesterol is called the "good cholesterol" because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver. Thus, high levels of LDL cholesterol and low levels of HDL cholesterol (high LDL/HDL ratios) are risk factors for atherosclerosis, while low levels of LDL cholesterol and high level of HDL cholesterol (low LDL/HDL ratios) are desirable.

Total cholesterol is the sum of LDL (low density) cholesterol, HDL (high density) cholesterol, VLDL (very low density) cholesterol, and IDL (intermediate density) cholesterol.

What determines the level of LDL cholesterol in the blood?

The liver not only manufactures and secretes LDL cholesterol into the blood; it also removes LDL cholesterol from the blood. A high number of active LDL receptors on the liver surfaces is associated with the rapid removal of LDL cholesterol from the blood and low blood LDL cholesterol levels. A deficiency of LDL receptors is associated with high LDL cholesterol blood levels.

Both heredity and diet have a significant influence on a person's LDL, HDL and total cholesterol levels. For example, familial hypercholesterolemia (FH) is a common inherited disorder whose victims have a diminished number or nonexistent LDL receptors on the surface of liver cells. People with this disorder also tend to develop atherosclerosis and heart attacks during early adulthood.

Diets that are high in saturated fats and cholesterol raise the levels of LDL cholesterol in the blood. Fats are classified as saturated or unsaturated (according to their chemical structure). Saturated fats are derived primarily from meat and dairy products and can raise blood cholesterol levels. Some vegetable oils made from coconut, palm, and cocoa are also high in saturated fats.

Quickest way to burn extra fat

The quickest way to burn extra fat with weights.

Energy in, energy out. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. How much of either depends on your physical activity and if, or what you have eaten recently. When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising

That’s what happens when people starve of course; the body starts to eat itself. Depending on your family history -- your genetics -- and the way you eat and exercise to create this energy deficit, your body may decide to get conservative and drop your metabolic rate to try to hold onto body weight. Some of us seem to have inherited this tendency more than others, the origins of which may be in the early periods of human evolution where 'feast or famine' was more or less the norm.

Glucose, fat and protein. Even so, starvation always works eventually and the body starts to break down its own tissue for fuel. Stored carbohydrate called glycogen is quickly used up, then goes the fat stored under the skin and around the internal organs. Protein in muscle is then broken down to create glucose to keep the brain working and you conscious.

Fat and glucose are the body’s two main energy sources. Fat you know well, glucose comes mainly from carbohydrate foods like rice and bread and potatoes and protein is supplied mainly by meat and beans and dairy products. The amino acid building blocks of protein foods can be converted to glucose in emergencies. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise.

Fat burning zone. You may have noticed that some bikes and treadmills at the gym have a setting that says “fat burning zone”, which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). The fat burning zone, a low intensity speed zone is mainly a gimmick, and here is the reason.

Even though you burn more fat going slowly, you still burn a percentage of fat at much faster speeds or intensity. It all boils down to how much energy you expend in totality. For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity.

A typical example. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel.

1. Walking on a treadmill for 30 minutes -- 180 calories used -- 108 calories of fat burned
2. Running on a treadmill for 30 minutes -- 400 calories used -- 120 calories of fat burned

You can see from this example that the bottom line really is how much energy you expend -- and that is the ultimate fat burning measure. The theoretical fat burning zone is mostly a convenient myth.

Broccoli effects on diets

Broccoli advantages for diet programs

1 Broccoli is the king of low carb vegetables – 1.1 grams of carbohydrate per 100g! (after fiber subtracted) Sometimes I fill my plate up with broccoli and drench it in melted butter or cheese.

2 A chemical in vegetables such as broccoli, cauliflower and cabbage can boost DNA repair in cells and may stop them becoming cancerous

3 Eating steamed broccoli reduces the risk of a heart attack by boosting the body’s ability to fight off cell damage, researchers have found.

4 Did you know broccoli contains more vitamin C than an orange? (ounce for ounce) Vitamin C is great for your hair, skin, teeth, fighting infections and keeping red blood cells healthy.

5 Did you know broccoli contains as much calcium as a glass of milk? (ounce for ounce) Calcium helps to keep you heart beating regularly and promotes sleep.

6 Broccoli is also a good source of folate . Folate is necessary for the production and maintenance of new cells.

7 Broccoli is also a good source of iron. Iron is an essential component of haemoglobin and, therefore, iron is required for normal blood formation and oxygen transport around the body.

8 Broccoli is also a great source of fiber.

9 Broccoli is also a good source of potassium. Potassium plays an important role in the physical fluid system of humans and it assists nerve functions.

10 Broccoli is also a good source of vitamin K. Vitamin K is known to be needed to coagulate blood and to maintain proper bone density. It also plays a key role in proper development of the fetus.

If you’re gonna eat low-carb, broccoli should be a regular feature in your diet. Whether you’re focused on gaining muscle or losing fat, broccoli will greatly assist you in your goal.

How to eat with Good Diet Plan?

How to eat with Good Diet Plan?

Welcome to another amazing diet plan for weight loss. This 5 and 1 plan is made up of 5 meal replacements per day - generally shakes, but there are also bars, soups, oatmeal, and puddings (see below). One meal per day is a "lean and green" meal - a small portion of lean meat (see below), and up to 2 cups of salad or vegetables. This is an excellent addition to the daily routine and makes the diet a whole lot more do-able.

You eat every 2-3 hours, and must drink a minimum of 64oz of fluid (water) per day. Other drinks can be consumed in addition to this. The 5 and 1 plan is a vast improvement on some of their previous programs.
How Fast Is the Weight Loss?

Weight loss is rapid - from 2-5 pounds per week. The 5 and 1 plan is technically not a VLCD (Very Low Calorie Diet), as the caloric levels are above 800 kcal/per day. However calorie levels are still low (depending on your current weight, height, and size).

What is the food that you should eeat in this plan?

What Sort Of Foods Do They Have?

• Food Supplements: Homestyle Chili, Oatmeals: (Apple Cinnamon, French Vanilla Berry, Maple Brown Sugar), Hot Cocoa; Chicken Noodle Soup, Minestrone Soup, Peach Pro Tea, Chocolate Pudding.
• Creamy Soups: Cream of Broccoli, Cream of Chicken, Cream of Tomato
• Fast Soups and Snacks: Delicate Chicken, Robust Tomato, Savory Beef, Multi-Grain Crackers.
• Supplement Bars: Chocolate Divine, Crunchy Lemon, Oatmeal Raisin, Peanut Butter, Chocolate Mint, Double Berry.

What about the "Lean and Green" Meal?

• Lean Meat: Skinless chicken or turkey breast, Fish, including shellfish, tinned tuna or salmon. Lean cuts of beef, pork, or lamb. Grill, bake, or poach. Condiments allowed. For men there should be 6-7oz of lean meat, for women 4-5oz.
• Green Salad: 1-2 cups of salad greens, up to 1/4 cup raw vegetables.
• Cooked Vegetables: 1-1 1/2 cups of fibrous vegetables instead of salad.

Take Care

This plan is not about taking off a few pounds - it is intended for those who are very overweight. It is a drastic diet that will put you into state of ketosis, and you MUST ensure you are adequately hydrated.

Exercising while on the diet should be kept at a low intensity level. This is not the kind of diet where you will build muscle and be doing heavy workouts down at the gym.

However we receive many success stories from Medifast users.

Maintenance Plan

Once the desired weight is reached, the maintenance plan involves a gradual transition back to 'normal' meals over a period of about 16 days (however a much longer transition period is recommended). Beyond this, I recommend 1-3 packaged meals daily and a moderately intense exercise routine (e.g. 30-45 minutes 5 days per week). This is essential to keep the weight off.

Does It Work?

5 and 1 is one of the most successful and balanced low-calorie diets. It has been used successfully at John Hopkins Weight Management Center, among other places - it is one of the few diets that are medically proven to work¹.

Try this at home, you can do it with a very high disciplines and do not give up!!!