Archive for June, 2012

Exercises to loss Fat

Going you to gym is more a mental exercise than a physical, the day you stop going to gym or stop doing work outs, that’s the end of your fat burring and getting into shape world. Motivation is an important factor, burning that extra fat around your belly and desire to see oneself in a good and healthy shape is the best motivation factor. So those fat burning and weight loss exercise are worth.
I am here today posting some useful exercise that well help you in burning belly fat thus making you to get in shape. But remember there are no short cuts and should be followed with a healthy diet. As the old saying goes “NO PAIN NO GAIN”

Exercise in small bursts. Research shows that interval training or alternating short bursts of energy with brief resting periods can improve muscle and build endurance more quickly than traditional exercise.

  • Try sprinting. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
  • Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which will significantly increase the difficulty of the exercise for short periods of time.
  • Go for a quick walk. Fit some exercise into your work day by getting up from your desk and going for a 5-minute power walk. Take long strides and keep a brisk pace, or try going up and down a flight of stairs.
Skip the crunches — for now. Doing abdominal crunches and sit-ups will build strong muscles, but you might not be able to see them under the remaining belly fat. In fact, doing crunches might actually make your stomach look bigger as you build up thicker abs. Try these exercises to focus on your core muscles instead:

  • Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Aim to hold this position for as long as it feels comfortable. During the holding period, don’t arch your back but keep it as straight as possible. If it feels to hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3 to 5 times.
  • Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you, and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.
  • Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm is facing to the right. Keeping your legs centered, lean to the right, and “reach” over with your left arm, stretching your left side. Do 3 to 5 times on each side.
Ramp up the cardio. Aerobic exercises, which get your heart pumping, burn calories quickly and will facilitate fat-loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape or size.

Time your miles. Track your progress by timing how long it takes you to run a mile. As your cardiovascular stamina improves, you’ll notice the time going down.
Correct shin splints. If you get painful shin splints whenever you run, you’re probably over-pronating (that is, putting the majority of your weight on the outer side of your foot when it comes down). Look for a pair of shoes designed specifically to help alleviate this.
Dont’ overdo it. When you’re first getting into cardio, aim to workout 3 days per week, then build up to 4 when you’re ready. Pushing yourself hard every single day won’t give your body enough time to recover and build up muscle, and could lead to injury.

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat You can do resistance training with free weights, exercise machines, or resistance bands.



Dieting for Fat Loss :

Reduce your calorie consumption. Unless you restrict your calorie intake, you’re not going to lose belly fat. Try out these tips:

  • Remember that it takes a 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week.

  • Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and lead to a cycle of “crash” dieting, in which you rapidly gain back any lost weight.

  • Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by writing down everything you consume for a week. Look up an online calorie calculator, and figure out roughly how many calories you’re consuming in a day. From there, see what you can afford to cut.

  • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level


Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.


  • Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.

  • Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat.

  • Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don’t jump to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake.

  • Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet will add fiber, but only if you eat the skin, because that’s where all the fiber is. So don’t peel those apples before you eat them. If you’re eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It’s also worth knowing that keeping the skin on potatoes when you cook them will help keep more vitamins and minerals in the flesh. Just don’t eat any parts of skin that are green.

  • Eat more split pea soup. Split peas are a fiber “power food”. Just one cup of them contains 16.3 grams of protein.

Measuring Progress

Calculate your waist-to-hip ratio. Your waist to hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here’s how to get it:

  • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.

  • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.

  • Divide your waist measurement by your hip measurement.

  • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

  • Continue to take your measurements as you progress. After you’ve incorporated some of the strategies mentioned above into your lifestyle, keep taking your measurements. Write them all down in the same place so you can see your progress as the inches melt away.

  • Weigh yourself at the same time each day. Because body weight can fluctuate depending on the time of day, when you last ate, or when your last bowel movement happened, try to standardize the process by weighing yourself at the same time each day. Many people choose to do it when they first wake up in the morning, before eating breakfast.


Staying Motivated:

  • Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.

  • Understand risks associated with belly fat. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat —the fat you can’t see or grab — that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.


Tips
The way your body distributes fat is largely beyond control and can be dependent on factors such as genetics and menopause. What is within your control is your level of body fat overall — if you keep that low, it won’t really matter where the fat goes, because there won’t be much fat to deposit in the first place.
  • Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes — less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same. Nonetheless, the above steps will help to do away with belly fat.

  • If you don’t have weights for resistance training, you can start by lifting anything heavy. Or, you can use gravity as resistance: do pull ups and pushups.

  • If you’re having trouble getting motivated to exercise, get halfway there. If you want to go to the gym, but just don’t feel like it, at least just drive yourself to gym, and tell yourself that if you still don’t feel like working out, you’ll go home. Odds are, though, once you’re there, you won’t feel like driving home. (But if you do, that’s OK too.) Then tell yourself you’ll just walk on the treadmill for 10 minutes, even if your exercise routine involves much more. Just telling yourself to do one more thing, without having to commit to anything else, will make things much easier. And before long, your endorphins will take over.

  • An easy way to burn more fat is to walk everywhere within a reasonable distance. You save money on gas, and also save wear and tear on your vehicle. And you might save parking charges and/or cab, bus or subway fares. All you need are comfortable shoes (take your dressier shoes with you in a bag if necessary) and walk, walk, walk. Pick up the pace as you get fitter to make those short journeys even quicker and smile at all the traffic traveling bumper to bumper in the rush hour. Biking is also a good option as you are working hard and getting to your destination faster.

  • Eat smaller dinners. You don’t need to stop eating the things you like, but you should try eating smaller portions inch by inch. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of “don’t eat anything within a certain number of hours before going to bed”. The claim that your entire dinner is stored as fat isn’t entirely true. The process is more complicated than that, but the fact you don’t move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner.

  • If you get lots of sweet cravings, replace sweets and sugar with fruits. The sugars in fruits are digested differently than the empty calories of white sugar that are in most candy and processed foods. The fiber in fruit also slows the absorption of the sugars so you don’t get as high a sugar rush (and as low a crash).

  • On days where you are feeling dragged down because you haven’t slept much, make sure you get some lean proteins in your body. When we haven’t slept, our bodies tend to crave sugar and “junk food.” We can curtail this by getting lean proteins such as nuts and fish into our diet.

Warnings
  • Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker.

  • If you’ve gained weight or been pregnant, you may have excess skin in the belly area that won’t disappear no matter how much fat you burn. You will only know how much excess skin there is, though, if you get rid of all the fat first. It is also possible that your skin will tighten up again once you’ve lost the belly fat. Courtesy: Wikihow

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How to Lose Belly Fat


There are a lot of annoying gimmicks about how to get rid of belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this post will explain what causes an expanding waistline, and how you can make the spare tire go away.


Jump-Starting Your Metabolism :

Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower.
  • Try to eat your breakfast around the same time each day. If you tend to sleep in on the weekends, eat as soon as you wake up.
  • Consider including protein and high-fiber foods in your breakfast — because they take longer to process than refined sugars and complex carbs, you’ll continue to feel full throughout the morning. Try eggs, peanut butter, and fresh fruit and vegetables.
  • Avoid making sugary cereals, waffles, pancakes, french toast, breakfast pastries, or instant oatmeal the sole focus of your breakfast. If you’re going to splurge and eat something with refined sugars, try to balance it with protein or fiber.


Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Here are some strategies for combating everyday stress:

  • Get enough sleep. Most adults need at least 7 hours of sleep every night to function properly. 
  • Set aside time to relax. Even if it’s only 15 minutes on your lunch break, try to find time to simply close your eyes, breathe deeply, and forget your worries.
  • Keep your stress away from your sleeping area. If you can avoid it, don’t do work or anything stressful in your bedroom. Tell yourself that the area is reserved for rest and relaxation, and resolve to leave your worries behind as soon as you step into the room.

Aim to take 10,000 steps a day ( ~ 5 miles ). One of the easy way to reduce weight without going on hard diet.Get a pedometer and try to increase the number of steps you take each day. Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk,walk over to visit a neighbor or get outside to walk around the garden or do a little weeding.





Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains

  • Melt fat with grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
  • Try to avoid “white” grains. For instance, purchase brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice

Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting . Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.


  • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle with you so that you can drink whenever you feel thirsty.
  • Know how to tell when you’re sufficiently hydrated. It’s a slightly gross metric, but you’ll know you’re drinking enough water when your urine runs almost clear. If it’s still yellow, drink up. Courtesy: Wikihow

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    Google Nexus 7 Tablet Jelly Bean 4.1 Android

    After unveiling the latest Jellybean android 4.1, the search engine giant has official announced the much talked Google Nexus 7 Tablet, though it was difficult for Google to keep Nexus tablet as a secret as almost everything about the Nexus 7 was leaked before Google unveiled it but Nexus appears to be getting very good at designing tablets. Google Nexus 7 is well expected to be an affordable table for obvious reasons, to compete with iPad and Kindle fire. The exact release has not yet announced to its Indian user but is likely to be in Q3 2012, but in it will be made available in US, UK and Australia this July so let see what Google Nexus 7 is to offer its android user.


    As expected Google Nexus 7 runs on newly launched Jelly Bean 4.1 Android with 1.3GHz quad-core Tegra 3 processer on a capacity of 1GB RAM letting it users to enjoy an all new fast performance, a beautiful and responsive screen experience but sadly it does not come with a microSD card slot, so you are limited to its original capacity.


    The Nexus 7 is 198.5 x 120 x 10.45mm 7-incher weighs in at 340 grams making lighter than iPad, Kindle Fire: at just 340g, the Nexus 7 is the weight of a fairly slim book. Google Nexus 7 features a 7″ IPS display with a resolution of 1280×800 pixels. The Google Nexus 7 comes with Wi-Fi a/b/g/n, Bluetooth and NFC connectivity and Google Wallet preinstalled and will be available in 8GB and 16GB flavors.

    The bad: The lack 3G and 4G and only a 1.2MP front-facing snapper and as mentioned earlier you are limited to its 1GB capacity, the obvious reason for exclusion of these features is the price keeping it as low as possible.
    So let’s wait and watch this July to explore the experience Google Nexus 7.
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    Google welcomes Jellybean Android 4.1

    Android Jellybean 4.1                     

    Google welcomes latest Android version – Jellybean. The new marvel
    from Google, the new version of android OS, this will be an upgrade to existing
    Android 4.0 Ice Cream Sandwich (ICS), however newly launched android ICS is one
    stop solution for Smartphones. Android Jelly bean will mainly focus on
    enhancing and extending the android capabilities to laptops and desktops as
    well. The new OS will better support Intel’s x86 processor architecture, making it easier for keypad and mouse support.
    Google revealed some of the new features for the latest Android 4.1version –Jellybean which includes performance improvement and all new search engine called GoogleNow, to enable its users to get the right information on right time on their SmartphoneJellybean will be made available as an over-the-air update for Motorola’s Xoom tablet and the Samsung Galaxy Nexus and Nexus S Smartphones, inmid-July.
    With the introduction of Google Now, users will not only get the latest updates of their favorite sports or current flight status(if you are a frequent traveler) but will also
    help them with traffic woes by showing an alternative no traffic route. The feature bears similarity to the Siri virtual assistant on Apple’s iPhone. 
    Google Inc. said the Google Now feature will get smarter as you use it more. But to have all these do not forget to activate g Google Now on your cell phones.

    Jelly bean will also let its users to share phone between two
    phones together by just tapping as it uses an emerging wireless technology
    called near-field communications. Android Jellybean 4.1will now shows search
    “cards” when a person uses that feature to display important
    information. It also will use cards for its improved voice search feature,
    which will display specific information about a question such as, “What is
    the definition of a robot. Google said there are a million new Android devices
    activated daily, up from 400,000 a year ago.
    Google’s Jelly bean will certainly here to make a difference in the android world and chief rival to the mobile Czar Apple’s iPhone and iPad. 

    Had there any seven wonder in the Android world, Jelly bean surely
    top the chart but you never know what Google is holding in its coffer for the
    future tech world. 
    Ice Cream Season is Just Beginning for Android.

    Love to hear from my reader so do leave you comments

    Google welcomes Jellybean Android 4.1

    Android Jellybean 4.1                     

    Google welcomes latest Android version – Jellybean. The new marvel from Google, the new version of android OS, this will be an upgrade to existing Android 4.0 Ice Cream Sandwich (ICS), however newly launched android ICS is one stop solution for Smartphones. Android Jelly bean will mainly focus on enhancing and extending the android capabilities to laptops and desktops as well. The new OS will better support Intel’s x86 processor architecture, making it easier for keypad and mouse support.

    Google revealed some of the new features for the latest Android 4.1 version –Jellybean which includes performance improvement and all new search engine called Google Now, to enable its users to get the right information on right time on their SmartphoneJellybean will be made available as an over-the-air update for Motorola’s Xoom tablet and the Samsung Galaxy Nexus and Nexus S Smartphones, in mid-July.

    With the introduction of Google Now, users will not only get the latest updates of their favorite sports or current flight status(if you are a frequent traveler) but will also help them with traffic woes by showing an alternative no traffic route. The feature bears similarity to the Siri virtual assistant on Apple’s iPhone.Google Inc. said the Google Now feature will get smarter as you use it more. But to have all these do not forget to activate g Google Now on your cell phones.

    Jelly bean will also let its users to share phone between two phones together by just tapping as it uses an emerging wireless technology called near-field communications. Android Jellybean 4.1will now shows search “cards” when a person uses that feature to display important information. It also will use cards for its improved voice search feature, which will display specific information about a question such as, “What is the definition of a robot. Google said there are a million new Android devices activated daily, up from 400,000 a year ago.Google’s Jelly bean will certainly here to make a difference in the android world and chief rival to the mobile Czar Apple’s iPhone and iPad. 

    Had there any seven wonder in the Android world, Jelly bean surely top the chart but you never know what Google is holding in its coffer for the future tech world. Ice Cream Season is Just Beginning for Android.

    Love to hear from my reader so do leave you comments

    How to Eat Healthy and Nutritious Pizza at a Lunch Restaurant

    Dealing with weight, controlling the diet, being over conscious about weight gain and so on has become the basic routine of our daily lives. No doubt “HEATH IS WEALTH “and we should take care of our health, but what’s the fun when you have money and do not enjoy it. You are found of junk food (every one), who does not want to snack on some deeply fried MacDonald’s French fries or Pizza hut’s garlic bread fully loaded cheese and pepper. Since then we have come a long way and weight loss, diet control, healthy life has become a new mantra of our time.




    Recently I had a team get together and ordered spicy chicken pizza from Pizza hut, of course loaded with calories, so just this thought hit my mind, why not write about having a healthy pizza, why can’t pizza be part of a healthy diet?Well think again! Is it really possible to have a healthy pizza? First of all to all my readers, I am not here to make you count how many calories you should be eating or how many burning the same evening in the gym after having a heavy pizza. Pizza by default is hard to resist when it is loaded with thin crust layer fully baked filled with cheese, toppings and lots of pepper ( to spice up if you are an Indian ).I call it as the Italian roti .Several places, such as Pizza Hut, Domino’s serve pizza for lunch and dinner. Well be smart enough to choose best healthy pizza, while it is great, it is also important not to over-eat. Here are some steps to help you better.


    Steps:

    • Start with the salad bar. Most Pizza Huts offer a salad bar with several varieties. It won’t help to try these out; there is bound to be something you like.
    • Alter the dressings and toppings to your salad. It will taste much better and you will be encouraged to eat it. It is better to over-eat on salad than with pizza.
    • Order a pizza, but only eat one or two slices. Share the rest with others you are with, or carry out the pizza for another day.
    • Don’t order a dessert unless you are sure it is okay for your body. If you feel full, stop. There is always another time to eat dessert.If you must order a dessert, try something small. Many places offer, “minis”, smaller versions of desserts. Try these. Alternately, share a dessert with others.
    • The drinks can be where to cut down. Opt out for water or lemon or mind crusher instead of a soft drink. Soft drinks can have several calories without seeming like it.

    Tips


    • Go with family. You can split meals and save some bucks as you have lots to offer to choose from and ask someone to keep an eye out for you splurging and  a word of caution Do not over-eat. This can cause problems in the long-term.

    Disclaimer: Some of the content in this article is derived from wikiow




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      Comparison between Samsung Galaxy S3 and Nokia 808


      This was the known fact of discussion in the Smartphone world. After the launch of Samsung Galaxy S3 followed by Nokia 808, both were sure to get compared in all terms ranging from price to technology what Samsung Galaxy S3 and Nokia 808 are to offer. We as an end user should not look it as a gladiator arena where everyone is fighting to survive and trying to amaze the emperor.

      As mentioned in my previous post, both Smartphones are best in their class and has best to offer to its user. Eventually its user’s choice to choose what best suits his pocket. Both Samsung Galaxy S3 and Nokia 808 run on the latest operating system android 4.0.4 (Ice Cream Sandwich) and Symbian (Belle).

      In terms of processors and RAM Samsung Galaxy S3 has slight edge over Nokia 808 as Galaxy S3 comes with 1.4 GHz where and Nokia 808 on 1.3GHz. Unlike me, if you are a very intense user of mobile technology, you will barely spot the difference in the processing speed. As far as RAM is concerned Samsung Galaxy S3 surely won over Nokia 808 as Samsung Galaxy S3 comes with 1GB compared to 512MB RAMfrom Nokia 808.

      Display type and size more or less works on AMOLEDso this should not be major concerned and internal storage has the same basic capacity of 16GB to offer. Samsung Galaxy S3 and Nokia 808 allow its users to expand the memory up to 64 GB and 32GB respectively via microSD card. Again if you are not a heavy user of mobile applications and downloads and you are among those who user mobile for its primary usage like calling and listing to music (1GB holds ~256 average size songs) on your Smartphones,16GB itself would be way to good enough for you to store your data.

      Now we come to the key point why Samsung Galaxy S3 and Nokia 808 have become a primary point of comparison and why Nokia 808 took over all the other Smartphones in this category. Its camera features, the 41MP Carl Zeiss optics camera from Nokia 808.Nokia 808 surely wins over Samsung Galaxy S3 as S3 comes with 8MP auto focus with LED flasha natural choice over 8MP.

      After all it is hard to ignore a chance to play around with the world’s first camera phone with a 41MP sensor which captures images at 5 MP resolutions, despite its 41MP sensor. Photography is quick, as soon as one is through; the camera is ready for the next click.

                                                             The Verdict :

      Consumer expectations were set very high after the launch of Samsung Galaxy S III and Nokia 808 and both Samsung and Nokia have delivered the best in the Smartphone world by presenting a technological marvels in the form Galaxy S III and Nokia 808 .The camera, processor, and the software customizations, all are best in the class right now.

      In the end, it all comes down to one thing “pricing”. Samsung Galaxy S III priced @ Rs. 38900 and Nokia 808 @ Rs. 32499 respectively. Eventually it’s your choice to choose what best suits your pocket so if price is no barrier to you, go for it!
      Love to hear from my reader so do leave you comments!