The workout centers on his feet and balance, because “everything is built from the ground up” according to Troy. “If the ball of your right foot hurts, your entire body will have to compensate for it.”
This non-traditional form of weight training focuses on athletic performance by activating fast-twitch muscles and attacks your body from “all angles.” Training at high-intensity will create long athletic muscles… and burn a ton of fat.
Mary Helen Bowers, who trained Portman for Black Swan, reveals key exercises from the actress’s fitness routine which enabled stars Natalie Portman and Mila Kunis to sculpt lean ballerina bodies. According to Bowers’ Ballet Beautiful website, “the elusive shape of a ballerina’s body is attainable for everyone.”
Lengthen Your Bod
“Stretching before and after every workout keeps muscles supple and helps elongate the lines of a ballerina’s limbs,” says Bowers. “Begin by lying on your back and bringing your leg above you, pulling the ankle gently toward your head. Work toward stretching your knee all the way straight over time. Change legs.”
Firm Your Behind
According to Bowers, ballerinas are known for their “tight, toned butts!” To work on your derrière, begin on your hands and knees and make sure you have plenty of cushion underneath. “Bring one knee into your chest and then extend the leg straight back, into arabesque,” says Bowers. “Stretch the knee all the way and be sure to pull in through your stomach. Repeat 30 times, then change legs.”
Read the entire article here.
Yes, it is obvious that you need to eat right if you want to lose weight. There are actually a lot of different strategies to eating right. Some may not work so great for you and others will work amazingly well.
The key with trying different diet and weight loss strategies is to give them an honest try. Following a weight loss strategy for just 3 days is not giving it an honest 100% try.
Stick with something for 3-4 weeks and then evaluate it to see whether it is right for you. If it works then keep going with it and maybe even tweak it to try and make it even more powerful for you. If it isn’t helping you burn the fat you want to lose then scrap it and try another strategy. Just make sure you try it for 3-4 weeks before scrapping it.
Here are some strategies that have worked well for millions of people and hopefully one or a few of them will work amazingly well for you as well. There is no law that says you can’t incorporate more than 1 of these strategies.
1. Cheat Day
Cheat days are popular with many weight loss programs for a few reasons. Mentally it gives you a break or a reprieve from the strictness you have been following and trying to attain. It allows you to enjoy some of the indulgences you have been avoiding.
Physically a cheat day allows your body to reset your leptin levels which is a critical hormone you want to control during weight loss. When you diet or eat strict whether that be low calories or low in one type of nutrient your body will start to deplete your leptin levels. When this happens your brain gets a signal that you are starving yourself so it starts manipulating other hormones to slow down the metabolism and store more calories as fat to be used later.
A cheat day for those who are following a strict diet is beneficial to regulating your hormone leptin and keep the fat burning process turned on. A cheat day is good to incorporate once every 4- 5 days.
2. Extreme short term dieting
This is when you significantly cut your calories for 1-2 days so that your body has to use the stored calories known as fat in your body. It also forces your body to better utilize the blood sugars and stored glycogen in your body for energy as well. When following something like this you may only eat 800-1200 calories in a day for 1-2 days.
Then you will go back to your normal caloric level that is right for you to lose weight.
When you are eating such low calories on these 1-2 days it is suggested that you also consume some branched chain amino acids to help your body maintain your muscle mass and provide specific amino acids that will fuel your body on these severely low calorie days. It is suggested that you consume 4-6 grams of a BCAA supplement between meals. So this could be mid-morning, mid-afternoon and before you go to bed. On these days you would consume around 15 grams total of a BCAA supplement.
This can be a very effective way to lose weight quickly especially in the beginning of a program.
Click to read more about eating right and burning fat faster.
According to research at Texas A&M University, the more LDL or “bad” cholesterol you have in your blood, the better you build muscle with resistance training. In essence, LDL does serve a purpose in your body and should not be labeled “bad.”
According to Steve Reichman at Texas A&M…
“There’s no doubt you need both, the LDL and the HDL, and the truth is, it (cholesterol) is all good. You simply can’t remove all the ‘bad’ cholesterol from your body without serious problems occurring.”
The full story can be found here.
There are all sorts of crummy supplements on the market you don’t need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.
And then, there are some products that are just flat out awesome for you.
Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don’t know if I can be any more blunt about it.
Besides the fact Krill Oil doesn’t cause “fish burps” like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.
Krill Oil may also:
- Help protect your heart
- Improve your memory
- Strengthen your immune system
- Minimize the damage caused by free radicals
- Reduce joint pain and PMS symptoms
- Aid the fat loss process
I’m telling you, it really is one heck of a powerful supplement. And the only brand I recommend is the brand I trust completely – Prograde Nutrition.
Their EFA Icon is the best Krill Oil product on the market, as far as I’m concerned.
Yours in health,
PS – Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It’s an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition’s EFA Icon.
PPS – Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You’ll find them at the bottom of the page.
PPPS – I am a Prograde Nutrition partner
Psyllium fiber is a soluble fiber that is frequently used as a laxative. It’s most commonly found in products like Metamucil and helps to restore regular bowel movement by stopping loose stools and preventing constipation. Psyllium absorbs 8 to 14 times its weight in water and adds “bulk” to stool, helping your body to expel it easier.
According to the University of Maryland, studies suggest that a high-fiber diet may help lower insulin and blood sugar levels, and improve cholesterol levels of people with diabetes. Psyllium has the added benefit of lowering cholesterol, stabilizing blood sugar, and reducing the risk of heart disease.
When taken before a meal, Psyllium can make you feel fuller and reduce your hunger. The University of Maryland recommends taking .5 tsp to 2 tsp. of psyllium 30 minutes prior to a meal with 8 oz of water.
Because supplements may have side effects or interact with medications, you should take them only under the supervision of a knowledgeable health care provider.
Psyllium supplements may reduce or delay the absorption of certain medications (See Possible Interactions). As a rule, you should not take psyllium supplements at the same time as other medications. Take psyllium at least 1 hour before or 2 – 4 hours after taking other medications.
You should always take psyllium with a full 8 oz. glass of water, and you should drink at least 6 – 8 full glasses of water throughout the day to avoid constipation. Taking psyllium supplements without adequate liquids may cause it to swell, and, in extreme cases, cause choking.
Do not take this product if you have difficulty swallowing. People with esophageal stricture (narrowing of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract should not take psyllium.
A potential side effect from any fiber product is gas and bloating.
People with kidney disease should talk to their doctor before taking psyllium.
Source: University of Maryland
While many people are motivated to lose fat strictly for aesthetic reasons (the six-pack abs), there are numerous health benefits to be gained as well. According to the American Journal of Medicine, atherosclerotic coronary heart disease due to obesity is the most common cause of mortality among men and women. And those with abdominal obesity are at a higher risk of developing coronary heart disease.
Lower your overall body fat
Lowering overall body fat will also lower your risk factor for coronary heart disease, type 2 diabetes, hypertension, and dyslipidemia (high blood cholesterol and triglycerides). According to this article in WebMD, when Temple University researchers studied fat taken from obese and lean people, they found major differences in the way fat cells from the two groups behaved. The fat cells from the obese people showed significant stress at a part of the cell responsible for the synthesis of proteins. This stress appears to lead to the production of specific proteins associated with insulin resistance, which plays a major role in obesity-related diabetes.
In fact, those who had an immediate reduction in caloric intake saw dramatic improvement in insulin resistance. It seems that the body can sense caloric excess and translates the excess into metabolic stress.
Eat a healthy diet
Though it yielded dramatic results in tests, it’s not recommended that you reduce your caloric intake too drastically in the beginning. Start slow, and start with a healthy diet (it wouldn’t make sense to replace a meal with a candy bar). Start by identifying the unhealthy foods in your everyday diet and gradually replace them with something healthier. Perhaps you can start by replacing that can of Pepsi with a glass of water or tea. Most people look for the quick fix fad diet to reduce their weight as fast as possible. These fads may work in the beginning, but aren’t necessarily good for you.
Stay tuned. I’ll be posting healthy recipes and lists of natural food that will help your body burn fat and build muscle.
Get your body moving
This is the part that most people find the most painful… exercise. The reason your body has fat in the first place is to store energy. Reducing your caloric intake is a good start. But if you really want to get fast results, you should also incorporate an exercise routine. The benefits of exercise is too numerous to list in one entry, but I’ll highlight different exercise routines and their benefits.
Source: American Journal of Medicine