Do You Want a Firm Butt & Lean Legs?

February 11th, 2011

Want to know the best exercises to firm up your butt? Want the best interval training programs to burn fat from your legs? Well thats great, because I think i have what you need!

All thanks to Women’s Health magazine contributor, Craig Ballantyne (he’s also designedworkouts for Shape, Prevention, and Muscle n Fitness Hers). Back in 2004 Craig created a female-specific “Booty Lift” program for a personal client. And while that program was awesome, he spent an entire week last month improving the workouts AND adding a brand new 4-week fat burning, butt-firming phase to the program…

So he’s added 3 new workouts & some booty-building exercises to the plan, including: – Lateral lunges- 1-leg bodyweight deadlifts- dumbbell lunges- kettlebell swings- dumbbell deep step-ups- 1-leg bodyweight bench squats Those go with all of the other booty exercises in the program, including split squats, 1-leg hip extensions, regular step-ups, andreverse lunges. And Craig subbed in more bodyweight exercises so you don’t need touse dumbbells as much for the rest of the workouts.
Some of the new exercises you’ll get are: – Stability Ball Cross-Body Mountain Climber (great for abs/obliques)- Close-Grip 3/4 Rep Pushups (awesome for sculpting your triceps)- Stability Ball Pike (for hard-core abs) Plus, you’ll get SIX different fat burning interval training programs, and interval training has been shown to reduce thigh fatin research studies. Whew.

And to celebrate the re-release of the TT Booty program, I’ve asked Craig to put together an amazing special offer just for you. You’ll get all of these for free… 1) The NEW “TT Bodyweight Cardio 3″ Workout2) The TT Female Bodysculpting 4-Week Workout3) 30-Days in the TT Member’s Website & Forum4) The TT for Hot Chicks 4-Week Workout5) Turbulence Training for Fat Loss Program

How to Commit to Weight Loss

January 26th, 2012

Weight Loss

How to Commit to Weight Loss

For many of us the most common challenges we face when embarking on a weight program is that we are afraid to fully commit to the task. We often struggle to stick with one weight loss plan and instead switch from one plan to another, never staying focused on one for long enough to achieve any results. We avoid committing to a specific workout regime, being sporadic with the types of exercises we perform, and how regularly we do them. We may regularly cheat, which significantly slows down our weight loss and progress.

Perhaps many of us can relate to this issue and are having problems committing to a weight loss plan and losing weight.

If so, it is important to get to the source of why we are so afraid and take steps to resolve and overcome the problem.

The first thing we should do is look at the reasons why we are resisting commitment.

If we take a sheet of paper and a pen, we should ask ourselves the questions below and think seriously about our answers:

Why are we so against the idea of committing to a weight loss plan?

Why are we so nervous about making the commitment?”
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How to Keep on Track by Using a Pre-Holiday Diet

January 26th, 2012

Diet

Diet

How to Keep on Track by Using a Pre-Holiday Diet

Perhaps we overindulged over the Thanksgiving period, and now with the December festivities approaching, we are probably concerned about repeating our previous mistakes and then suffering the consequences come January.

We can allay these concerns by controlling our weight prior to the start of all the parties and festivities. One of the best ways to deal with this issue is to employ a pre-holiday diet.

A pre-holiday diet involves maintaining a healthy diet and weight loss plan that begins 2 or 3 weeks before the holiday gatherings and parties begin.

An effective pre-holiday diet will consist of plenty of nutritious, delicious, low-calorie foods, in conjunction with a daily physical activity program.

These are the main points to consider:

- Eat Nutritious Foods.

We cannot achieve success by simply reducing our calorie intake on a pre-holiday diet because if we cut our calorie intake too much we will slow down our metabolism which will make us lose very little weight, if any at all. Rather than focusing our attention on calorie reduction, we should focus on eating plenty of nutritious foods that are naturally low in calories.
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How to Resolve a Messed Up Diet

January 26th, 2012

Diet Plan

How to Resolve a Messed Up Diet

Most of us have been in the situation where we have been successfully maintaining a healthy eating plan when suddenly all our hard work is put at risk when we make one, or several stupid choices.

Perhaps we lapsed and ate something that was extremely high in calories, we gave up on our exercise program during the holiday period, or perhaps we are so fed up with eating boring salads and vegetables we binge on everything in sight.

No matter what prompted us to mess up our diet, it is not too late to get back onto the right track. However, we should not attempt to force ourselves into getting back on the right road straight away. There must have been a reason why we went off track to begin with, and until we can identify what that is, it is a good idea to take a day or two to get to the source of the problem.

We should begin by asking ourselves these questions:

“In what way did we mess up?”

 

We may be aware of how we messed up, but we need to clarify exactly why what we did was so bad. We may acknowledge that we really messed up, or we may realize that we are overreacting and we did not mess up as much as we feared.
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How to Reduce Food Intake and Not Feel Deprived

January 26th, 2012

Food Intake

food intake

How to Reduce Food Intake and Not Feel Deprived

Even if we make minimal changes to our lifestyle habits, we can easily lose weight by simply reducing our food intake. However, eating less can result in us feeling deprived and hungry if we are accustomed to eating more. Drastically reducing our food intake quickly may also lead to feelings of deprivation and hunger too.

Below are some simple tips for helping to reduce food intake without feeling deprived:

- Thinner Slices.

Some of us would normally slice ourselves large, thick slices of chicken, turkey, ham, beef, or pork. If this is the case, we can dramatically reduce our portion sizes by slicing them thinner. When we are buying meat at the deli counter, we should ask them to slice it very thinly, or if we are slicing it ourselves we should us a sharp knife so we can easily slice the meat wafer thin. We can then eat the normal amount of slices, but our intake will be much less because the slices are at least half the portion size we would normally eat.

- Change to a smaller serving spoon.

Most regular serving spoons measure 1/4 to 1/2 cup portion of food, which is acceptable for vegetables and low calorie foods, but this may be too much for more fattening foods. To avoid this, we should serve ourselves with either a tablespoon or teaspoon. Obviously we will be able to see that our portion size is smaller than normal and it may take a while to adapt to the smaller serving size, but over time we will eventually get used to it.
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How to Relieve Anxiety and Achieving Weight Loss Success

January 26th, 2012

Weight Loss Success

Weight Loss Success

How to Relieve Anxiety and Achieving Weight Loss Success

Many of us suffer bouts of anxiety, and we know that this can make losing those excess pounds difficult. Suffering from anxiety when we are trying to lose weight is difficult because our body is battling against stress. Severe stress causes an increase in hormones in our body which slows down our metabolism, encourages the formation of abdominal fat, and can cause numerous other health problems.

Although difficult, it is possible to lose weight when we are suffering from anxiety. The trick is to calm, soothe and relieve our body of the stress and anxiety.

Here are some helpful strategies for relieving anxiety and losing weight:

Anxiety and Weight Loss Strategy #1 – Move worries aside.

Usually worrying about problems and issues leads to anxiety, and the more we worry, the more anxious and stressed we feel. Wherever possible, we should try to move aside our worries in order to overcome this habit. There are various ways we can do this, including writing down our worries and reading through them to get them into perspective before throwing them away, or creating a diary into which we can symbolically pour out our worries and concerns. The important point is to purposely divert our focus away from fear and worry to prevent our body from sliding into a state of stress.

 
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How to Improve a Boring, Bland Diet

January 21st, 2012

Diet

How to Improve a Boring, Bland Diet

Some of us, when we decide to lose weight select the most unappealing diet plan we can find. Perhaps this is because the plan has been recommend by someone that has achieved success with it themselves, or we may have lost weight on the plan ourselves before.

However, if the selection of foods is tasteless, boring and bland, our chances of success could be minimal.

We will be pleased to know that diet plans need not be boring or bland to prove effective. A tasty, delicious, nutritious diet plan will be much more effective than a boring plan, simply because we will be more inclined to continue with a flavoursome plan for much longer.

So, how do we improve a boring, bland diet?

We need to add some flavour.

We can achieve this by adding a little spice and interest to an existing diet plan, or we can create a whole new healthy eating plan that contains lots of delicious, tasty, nutritious foods in each meal or snack.
Read more »

How to Avoid Fatigue When Losing Weight

January 21st, 2012

Losing Weight

How to Avoid Fatigue When Losing Weight

Many of us suffer from the common complaint of bouts of weakness and fatigue when we first begin a weight loss program and this can be caused by various different things. Below are a few of the common causes of fatigue and weakness that we should be sure to avoid.

One of the major factors that cause weakness and fatigue when we are dieting is eating insufficient calories. Attempting to lose excess weight by drastically reducing our food intake always has adverse effects. It will not only make us feel weary and sluggish all the time, but it will also slow down our metabolism to such an extent that our weight loss becomes slower or stagnates completely.

It is vital to eat sufficient calories each day to prevent our body from reverting to starvation mode and storing fat to utilise as fuel for the functioning of our vital organs. If we consume 5-6 small, low calorie meals and snacks each day, our body will release any excess weight much more effectively and we will have substantially more energy. Food is the source of fuel our body needs for functioning healthily and efficiently, so we need to make sure our food intake is sufficient to meet our bodily needs.
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Can We Lose Weight Overnight?

January 19th, 2012

Can We Lose Weight Overnight?

Many of us find it frustrating when our weight loss is slower than we would like even when we are maintaining a healthy diet plan and daily exercise regime. If this is the case, perhaps we need to take a look at what we are doing with our time during the evening hours. We may stick rigidly to our lifestyle changes during the day, but jeopardize all our good work by letting things slide in the last few hours before we retire for the night.

Some of us may find the evening hours the most challenging, especially if this is the time of day when we are usually the most relaxed and inactive.

If this scenario sounds familiar, here are some helpful strategies to help keep our weight loss active during the night:

1) No food 3 hours prior to bedtime.

This may prove difficult if we are accustomed to nibbling and snacking in the evening, but it is extremely important. It is not a good idea to eat a huge meal before lying down to sleep as it slows down our metabolism and makes us feel groggy and sluggish when we get up in the morning. We should also avoid munching on fattening snacks such as sweets, cookies, or potato chips. Ideally, we should completely stop eating any type of food at least 3 hours before going to bed.
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Can an All Fruit Diet be Healthy and Safe?

January 19th, 2012

Diet

Diet
Can an All Fruit Diet be Healthy and Safe?

Most of us know that eating fruit is a beneficial aid to weight loss, so we may assume that following a diet consisting of only fruit would be advantageous, but this is not necessarily the case.

It is a fact that fruit is an excellent element for forming a balanced diet, and eating fruit can help us to shed those excess pounds. It is also true that certain fruits have additional fat burning properties, especially lemons and grapefruit.

However, existing on fruit alone will not achieve the results we would be hoping for.

Firstly, fruit has high sugar content and consuming excessive quantities of sugar can result in erratic fluctuations in our blood glucose levels. If our blood sugar levels are constantly fluctuating throughout the day, we will be subject to cravings and hunger pangs and end up eating more than we would normally. Some fruits have a high fibre content which can help to minimize this effect, but fruits which contain very little fibre will only succeed in making things worse.
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Being Honest with Ourselves When Losing Weight

January 17th, 2012

Losing Weight

Losing Weight
Being Honest with Ourselves When Losing Weight

When we are planning to lose weight, we will probably focus mainly on the physical changes we need to establish, like adjusting and improving our lifestyle habits. We know we will be overhauling our eating and exercise habits, but what about how some of us have problems with self- deception?

Many of us that are overweight have got into the habit of deceiving and lying to ourselves as well as to other people. We may claim to be disciplined enough to only consume small servings at each meal, while the truth is we are eating well over our daily calorie allowance; that our over all diet is healthy, but we still eat lots of junk food; that we are not excessively overweight, but we are still shopping for outsize clothes.

This deception is not normally done because we are malicious in any way, but because we are unable to mentally cope with the truth that we have been guilty of making poor health and lifestyle choices.

Does this scenario sound familiar?

If we can relate to this problem, there is no need to beat ourselves up about it we are not the only ones that need to overcome this issue. Like many others, we may be lying to ourselves in order to make ourselves feel better, but we do not necessarily feel guilt free or happy doing this.
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How to Improve a Boring, Bland Diet

January 17th, 2012

How To Improve A Boring, Bland Diet

How to Improve a Boring, Bland Diet

Some of us, when we decide to lose weight select the most unappealing diet plan we can find. Perhaps this is because the plan has been recommend by someone that has achieved success with it themselves, or we may have lost weight on the plan ourselves before.

However, if the selection of foods is tasteless, boring and bland, our chances of success could be minimal.

We will be pleased to know that diet plans need not be boring or bland to prove effective. A tasty, delicious, nutritious diet plan will be much more effective than a boring plan, simply because we will be more inclined to continue with a flavoursome plan for much longer.

So, how do we improve a boring, bland diet?

We need to add some flavour.

We can achieve this by adding a little spice and interest to an existing diet plan, or we can create a whole new healthy eating plan that contains lots of delicious, tasty, nutritious foods in each meal or snack.

Here are some examples of flavours we could try;
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Making Time for Exercise

January 13th, 2012

Exercise

Exercise
Making Time for Exercise

One of the most common problems for many of us when we want to lose weight is struggling to find the time to exercise. In some cases this is simply an excuse not to exercise, but for some of us it is a genuine problem. Our lives are often increasingly hectic and increasingly busy, and finding free time for exercise is not an easy option.

If our time and energy appears to be allocated to other activities and commitments from first thing in the morning until the last thing at night, we may be wondering how and when we can start exercising.

To resolve this problem, we need to look at the way we utilise our available time and try to create more free time.

Firstly, we need to think about an average, typical day in our lives. What time do we normally get up in the morning? How much time do we take during the day bathing, dressing, preparing and eating meals, travelling to and from work or taking the children to school, shopping, or anything else that constitutes our daily routine?

Now we need to consider how many of these activities take up more time than they need to simply because we often feel like we are trawling our way through the day.
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Increasing Vegetable Intake for Weight Loss

January 12th, 2012

Weight Loss

Weight Loss

Increasing Vegetable Intake for Weight Loss

Eating plenty of fresh vegetables is one of the best additions we can make to our diet when we are trying to lose weight and improve our general health and well being. They are a rich source of vitamins minerals and fibre that can help prevent disease, improve digestion and promote healthy organ function. If we eat three to five servings of vegetables each day it would help us to lose weight quicker and easier, increase our energy levels, and improve our digestion and other bodily functions.

Unfortunately some of us find vegetables undesirable and unpalatable, however there are numerous, painless ways of introducing more vegetables into our diet to help increase our daily intake:

- Add them to a sandwich.

Most of us enjoy a sandwich as a mid morning snack or an easily prepared lunch time meal. We can easily introduce a couple of servings of fresh vegetables to make a nourishing, filling sandwich. We can begin with a basic sandwich of our choice such as chicken breast, then add a selection of vegetables that we enjoy or at least find palatable.
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Can Fad or Quick Fix Diets be Effective?

January 12th, 2012

Diets

Diets
Can Fad or Quick Fix Diets be Effective?

In the beginning, fad and quick fix diets can be effective for rapid weight loss. This may seem like the ideal solution to shedding those excess pounds, but before we start sourcing the latest and most popular quick fix diet, we should consider the name itself. Quick fix diets usually give us the desired speedy results; which means we will obtain rapid weight loss when we follow them for a week or two. However, we need to look at if we are going really fixing anything at all.

In most cases, these types of diets will help us lose a few pounds quickly, but once we stop following the diet, the weight returns equally quickly. We may find this form of weight loss an ideal solution if we want to lose a few pounds for a special event or occasion, but it is not an ideal method of weight loss if we are looking for improved health and permanent weight loss.

There are several reasons why quick fix diets are bad for us, and here are some points to consider:

Firstly, they do not encourage us to make changes to our lifestyle habits. If we eat lots of fattening foods and avoid exercise, a quick fix diet is simply going to be a temporary maintenance exercise and it will not help us to get to the root of the problems.
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How to Lose Weight at Holiday Times

January 11th, 2012

Lose Weight

Lose Weight
How to Lose Weight at Holiday Times

Many of us assume that trying to lose weight during the holiday period is virtually impossible simply because the whole season seems to revolve around eating and drinking rich fattening foods and high calorie beverages. Almost every party or function we will be attending will have tempting fattening fried foods, sweets, baked goods, and alcoholic beverages. How can we possibly focus on losing weight when we are surrounded by all this temptation?

The good news is that there are many ways to shed those unwanted pounds during the holidays without feeling deprived or miserable.

Here are some excellent examples to begin with:

1) Contribute by taking our own.

If we are going to attend a holiday party or function, why not contribute to the dishes on offer by preparing and taking a platter of our own to share with others. We could create a large fruit or vegetable platter and add a bowl of low calorie dressing, dip, salsa or hummus. By doing this we will have a low calorie option to nibble on throughout the duration of the party, and will help to prevent us from being tempted by the fattening foods on offer. We may even be surprised at how many other people will want to take advantage of the healthier option we have provided.
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