Setting Weight Loss Targets

When trying to lose weight, most of us want results, right?
And many people want results fast!

Unfortunately, fast results are also unrealistic, or not permanent results!

Dieters seem to want to lose 10, or 15 pounds in a week or two. This is simply not going to be done, unless you lose mostly water weight.
Fat weight loss needs to be gradual. An average of 1-2 pounds a week is good progress. If this was mostly fat loss then in only ten weeks, you would have lost up to 20 pounds of fat!

A loss of this much will certainly make a difference to the appearance. Weight lost gradually is more likely to stay off, so I think people should learn to be persistent.

Also, everyone loses weight at a different rate - your rate might be faster or slower than others, so try not to get discouraged if the scales don't seem to move from time to time.

I think it's best to realize that every time you do some form of activity or exercise, then you'll be one more step closer to your ultimate weight loss goals.

Be strong and keep it going!

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Gain Good Nutrition with Less Food

During our studies into the nutritional content of numerous common foods, we noticed a few "super" foods come through and shine. These are so because they seem to contain a large amount of certian nutrients for the portion or weight of the food itself. In other words, they contain a high density of certain nutrients for good health.

One of the natural foods I noticed was Brazil nuts. These contain high levels of Selenium, rich in Magnesium, high in Phosphorus, good for Calcium and contains some Iodine.

This is on top of the good protein content and the fact that they contain a little Zinc!

Foods rich in nutrients like Brazil nuts are great for slimming because when eating smaller amounts of food overall, we need to find some rich in nutrition to help gain essential nutrients for health. In small portions, Brazil nuts can help provide a large amount of nutrition during dieting periods. the only downside to eating nuts when dieting is they do contain lots of calories. Although, this can be controlled by the portion size, just maybe eat a few each day!

Oh, and before you start eating Brazil nuts please check first to make sure you don't have a nut allergy!

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Raising the Metabolism with Little Exercise

Raising the metabolism is the best way to burn body fat stores, and experts will agree that exercising more will help raise your metabolism. The problem is many people don’t want to be exercising for hours in the gym just to raise the metabolism. People want to spend less time exercising to boost metabolic rate. So how little exercise needs to be done in order to boost the metabolism rate?

Can you raise the metabolic rate without long exercise sessions?

Is it possible to raise the metabolism with very little exercise, and without the need to exercise aerobically such as jogging, cycling or doing an hour of this or that? The answer is yes! It is possible to raise the metabolism without lots of exercise. I know this because my metabolism rose quickly when I first started weight training many years ago. At the time I wanted to build strength and muscle and I knew it was important to start light and gradually build strength without trying to do it within the first few workouts.

I started weight training by performing only 3 main exercises; squats, dead lift and bench press. These are multi-joint exercises that target the major muscle groups of the body, thus I was getting a whole body routine with only 3 exercises. When performed correctly these three exercises tax the major muscles and stimulate muscular growth quickly. This is how I was able to raise my metabolism quickly without too much exercise. By training all the biggest muscles of the body I was also burning a lot of energy within a small time span.

I performed the 3 exercises twice each week for a total workout time of around 30 minutes, that’s one hour per week to raise the metabolism quickly. I performed the routine in a progressive manner, starting off very light for the first few workouts then gradually worked at building up the resistance every session. If I managed to do ten repetitions with my regular weight I would raise the resistance for the next session and again keep trying to complete ten repetitions before increasing the resistance.

This routine helped raise my metabolism within a week or two, but the only problem was it did take some effort and determination. In the beginning the workouts seemed far too easy but after a few weeks when the weights started getting heavy I had to dig deep and keep pushing myself. I believe this is NOT a routine for the obese as it requires a certain degree of fitness; hard training places a lot of strain on the heart. For this reason I would recommend you consult with your doctor and a qualified instructor before attempting a routine of high intensity weight training. If you have a slow metabolism when dieting you should try to learn more about why this happens, then you can increase your metabolism quickly.

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