The Worst Breakfast Foods to Eat

Breakfast is the most important meal of the day, so it's crucial to fuel your body with the proper energy to get you motivated. Many of us are guilty of eating on the run, which results in poor food choices that could find us snacking on junk food only a couple of hours later. Staying educated about the best food choices for breakfast ensures that you'll do the right thing as a habit, even when you're on automatic pilot in the morning.

Stay away from sugary cereals. While they may give you fond memories of years past, sugar is notorious for adding inches to your waistline. Though you feel temporarily hyped up, sugar burns quickly and will cause you to crash only a couple hours after eating. This leads to the vicious cycle of reaching for the junk food prior to lunch time, destined to repeat the same thing that happened with your morning meal. Achieving quick weight loss is impossible with too much sugar in your diet. Sugar drains energy fast. Just say no to any cereal your kids rave about. Instead, try a whole grain cereal that's high in dietary fiber. This will leave you feeling full longer without the crash and burn you get from other cereals.

Since carbohydrates are sugar, cut these out for maximum effect. Carbs do the same thing as the refined sugar you find in cheap cereals. This means staying away from the donut shop and those cute pastries you buy with your coffee.




Even breads, which are not as high in sugar, can have the same effect. If you crave something sweet in the morning, try mixing sliced fresh fruit in yogurt. The sugar in fruit doesn't break down as quickly as refined sugar does, meaning your body will not get the same surge as it does from a donut or pastry. If you're constantly on the go, try a protein shake.

Be careful what you put in your coffee. Drinking coffee itself is not as dangerous as the things you add to it. Stay away from using heavy creams, flavored syrups or heaps of sugar. There are many tasty substitutes available today including fat-free milk, soy milk, raw sugar, sugar-free syrups and flavored powders. If someone makes it for you, be sure to request these items. Many of them taste a little different, but you will get used to them quickly. The caffeine in coffee is a stimulant, so avoid drinking too much as you will experience a crash similar to that of sugar.

We all know how important it is to make sensible choices for our diet not only at breakfast, but throughout the entire day. If appetite is a problem, there are many natural appetite suppressants such as hoodia available to help you through those times when cravings are at their highest. Don't forget to exercise, too.

Article Source: http://EzineArticles.com/expert/Susan_Patterson/69132

Weight Training Diet and Workout Tips to Lose Fat and Gain Muscle

Is a weight training diet plan an oxymoron? After all when we think of weight training we think of big burly men, whose only diet would be the see-food diet. I'm joking of course. When it comes to the look and shape of your body, exercise and nutrition go hand in hand, with what you eat arguably the more significant. Exercise dictates performance; diet dictates what you see staring back at you in the mirror.

So if you are putting in the effort with the weights to improve the look and shape of your body, it figures that you would also put some thought into what you eat.

Now conventional wisdom tells us that the exercise program isn't enough to change the look and shape of our body, just open any muscle or health and fitness magazine, they are full of adverts for super foods and supplements as well as articles explaining why you must eat this and mustn't eat that... We need a weight training diet.

The misconception is that because you are weight training you need to eat in a specific way; usually "more", however in reality this is not the case!




You don't require extra calories to get a better looking body
 
Sure if you are trying to gain weight it is a given you will need to consume more energy than you use over a sustained period of time. But who wants to gain weight? Besides, excess energy gets stored as fat which is the last thing you want.

Aim to lose fat and gain muscle
 
Most people would rather have the lean and toned look of a celebrity or fitness model and use weight training as part of the plan to get there. If this is you then you certainly don't need to be adding food or following the typical body "building" approach. After all, when it comes to the look of your body, bigger isn't better.

You don't need "special" foods or supplements, great looking bodies were built before any of them were around
 
In the fitness media, it seems that for every new weight training program is a new wonder supplement that is required to get the best out of it. Of course this is just hype. Never be fooled, the real focus of your training should be, you guessed it, your training. Don't let a supplement steal the glory you earned, and don't let these details steal your life.

Plenty of people waste a long time wrapped up in health and fitness culture. The irony being that this kind of obsessive compulsive behavior isn't healthy at all. Follow an approach to lose fat and gain muscle and do it the right way. You'll be glad you did.

Article Source: http://EzineArticles.com/expert/Michael_Mukoyogo/856255

How To Lose Belly Fat - Hint, No Cardio, Situps, or Diet - Lose 4 Inches of Belly Fat in 26 Days

You want something new and exciting... and that's what I have for you. Here's how to lose belly fat (specifically - lose 4 inches of belly fat in 26 days) without any diet, situps, or the typical bogus cardio stuff like running on a treadmill.

Here are 3 out-of-the-ordinary belly fat exercises that will allow you to lose belly fat fast.

Lose Belly Fat Exercise #1: The Belly Rub

This is my favorite belly fat exercise and it takes all of 40 seconds to do. First, you need to rub your hands together for 10-15 seconds to create kinetic heat energy (I'll explain briefly). Next, you take 1 hand and start rubbing around your belly button in small circles.

Rubbing your belly in circles should last about 25-30 seconds. That's it. Do 3-5 minutes of this each day.




Ok, now the idea behind that. Belly fat (all fat) doesn't like heat. Any type of environment where your core body temperature gets elevated increases your body's fat burning abilities. So by rubbing your hands and creating kinetic heat energy... and then rubbing one of those hands on your belly... you're creating a localized area of higher internal temperatures.

And... it's right on your belly fat. The heat from your hands pass through your skin and right into the belly fat deposits. This heat will help "persuade" and loosen up some of the fat to dissolve or break off and be carried away in the blood.

Soon after that, that fat will be excreted by you in either your urine, feces, or sweat.

Oh yeah, 1 quick tip before I go on to the next belly fat exercise. To generate more heat quicker, lick one of your hands before you rub them together. Seriously... it works!

Lose Belly Fat Exercise #2: Vacuum Pose

This exercise is similar to sucking in your belly, but there is a key difference. While standing up, you need to visualize your belly button getting sucked into your lower back when you do this. This will help you to suck in your belly at the correct point... which is your belly button.

Lead with your belly button when you suck in your belly.

This exercise doesn't provide much for weight loss, but it's the quickest way to lose inches from your waist while toning up your belly. I'll repeat that. This exercise is the quickest way you can lose inches from your waist!

Anyway, when you do the vacuum pose, suck in your belly for a minimum of 15 seconds each time. Eventually, try to build up to holding in your sucked-in belly for 1 minute at a time. Do this exercise for 5 minutes everyday.

Lose Belly Fat Exercise #3: Jumping on a Mini-trampoline

Ok, first off, you can get a mini-trampoline for about $25. Wal-Mart has them. Now, this is probably my favorite piece of equipment. It allows me to stay home to workout. You're going to jump on the mini-trampoline, but it won't be like that typical gym cardio.

I want you to jump on it for 2 minutes at a time. Nothing more. Now, don't worry... you don't need to jump high for this to be effective. In fact, you barely lift your heels off the thing. A lot of times, my toes don't even leave the surface of it... just my heels lift off and sway left to right in a nice rhythm.

What I found that works best for me is to do these 2 minute intervals during tv commercials. The typical tv show has about 22 minutes of commercials each hour. So there's your 22 minutes of working out... without you having to make a special trip anywhere.

The 22 minutes breeze by... all the while as you watch tv. What can be better than that?

Now, you don't need to limit yourself to just doing these during tv commercials. Do them whenever. What I do is I jump on it for 2 minutes whenever I get a chance... morning, afternoon, or night. The 2 minutes here and there add up. But I also have a routine of doing them while I watch my favorite tv shows at night... 4 days a week, 22 minutes each night.

So how did I do?

Did I not deliver on my promise to give you some cool and fun belly fat exercises! And yes... I had 1 client who lost 4 inches off her waist in 26 days doing just these 3 exercises... without making any changes to her diet or exercise routine. I've also had numerous other clients lose 2-3 inches in a month doing these.

If you don't know how to lose belly fat after reading this article, I don't know what to say. This is not brain surgery. You just need to get up off your butt and do these things. Now go lose some belly fat before you make me mad! Smile. Kidding.

Article Source: http://EzineArticles.com/expert/Jennifer_Jolan/141264

Is Endurance Cardio Training For Weight Loss Effective?

We all know the rules when it comes to health and fitness right? No pain, no gain is the reason why so many people are spending so much time sweating on treadmills in pursuit of a lean toned body. But is endurance cardio training for weight loss effective?

Things to consider 

The first consideration is the law of specificity when it comes to exercise. If you want to get better swimming, you swim, if you want to get better at sprinting, you sprint, and if you want to build your endurance you do endurance cardio.

Does that make endurance cardio for weight loss effective? No, endurance cardio will......you guessed it; increase your endurance. Sure it burns calories, but so does any form of exercise.

The fact is any mode of exercise can be effective for your weight loss goals, but first you must get into a calorie deficit, and that is the key to effective weight loss.




The way you eat is way more important than endurance cardio for weight loss

If your primary goal is weight loss you need to eat in line with that goal. Energy deficit rules, and if you take in less calories than you use, you will lose weight. You can create this deficit by eating less, or exercising more, or a combination of both. However when choosing a form of exercise to compliment your weight loss nutrition plan here are a few things to keep in mind

1) Cardio is not time efficient
 
Our bodies are designed to make the most of the energy we take in, so it takes a relatively long time to burn off the energy in the food we eat with exercise. That time can be undone in an instant, and it may well be for one very powerful reason...

2) Cardio will probably make you hungry
 
All that running is great for building up an appetite, but what this means is that there is a very good chance that the hour you spend on endurance cardio will be undone in a minute as your craving for food to replace the energy you have just spent.

3) Too much cardio isn't much fun
 
Some of us love it, but it definitely is not for everyone. If its not for you, you already know. The good news is that it is not necessary for your weight loss goals

4) Endurance cardio uses time and energy you could be putting to use building a lean toned body
 
Seen a marathon runner lately? Admirable as their efforts are, most of us, prefer the lean toned look of a Hollywood star, or a sprinter. The best way to get this look is with the proper use of resistance training.

Of course there is only so much time we can spare in pursuit of the body beautiful, but you don't need to spend your life on health and fitness to get the body you really want.

The fact is that less is more, focus your effort where it matters, on finding and following the right nutrition plan, and workouts that get you results in double quick time, rather than wasting energy and motivation running around doing endurance cardio, which only leaves you burned out wondering where weight loss went wrong.

Article Source: http://EzineArticles.com/expert/Michael_Mukoyogo/856255