Monday, July 28, 2014

5 Tips for Losing those Stubborn Last 5-10lbs of Bodyfat

Have you been working hard, following an exercise program and eating "healthy" but still not losing those last 5-10 lbs of bodyfat?  The following details are crucial to helping you finally reach that last stretch of your weight loss goals to be the...FITTEST, HEALTHIEST & LEANEST YOU!

1)  Drink more water!  Your body is 60% H2O so its the most vital nutrient.  Drinking water daily improves digestion, organ function, rejuvenates your skin, energizes muscles, has zero calories so helps keep calorie intake low and is satiating so helps keep you from overeating.

Best ways to drink more water daily:

  • Drink a glass 1st thing in the morning
  • 20-30 min before every meal and snack
  • Before, during and after every workout
  • 1 hour before bed
  • Eat more fruits and veggies which are comprised of 70-97% water
  • Carry a water bottle around to sip throughout the day
 It is recommended to have 8 glasses or 64oz of water a day, but everyone is different and depending on your activity level, sweat rate and environment, your hydration needs can vary.  Aim to have very light yellow urine.  Dark urine is a sign of dehydration which means your body is not getting enough water.  Clear urine is a sign of over-hydration, which means nutrients and electrolytes are being flushed out of the body too quickly.  So next time you are feeling a little parched instead of reaching for that diet soda or iced tea...DRINK WATER!

2) Change your workout!  If you've been taking the same group exercise class using the same 5-10 lbs dumbbells, spin class, yoga class, barre class, exercise video or running the same route at the same pace etc...its time for a change.  If you only do cardio, add strength to your workouts.  If you only lift weights add cardio.  Your body adapts and becomes very efficient at repeating whatever stress or training stimulus it encounters.  Over time that same stress will no longer elicit a training response, physiological change or fitness gain. That's why it is important to follow a periodized program that includes progression, with varying types of exercises and specific levels of higher and lower intensities, frequencies, and duration. Stuck in a rut?  Change it up!

3) Increase the intensity! If you feel comfortable during your workouts than you are not working hard enough. If you are trying to improve your body composition, workouts need to feel difficult, there needs to be a struggle and you need to be uncomfortable, otherwise you will not get stronger and increase muscle mass which is needed to lose weight and bodyfat. Intensity is my favorite variable to change in training programs and most convenient if you are pressed for time.  If you are lifting weights, lift heavier or faster.  If you are doing cardio, sprint, do hill repeats or jump rope.  Add power or explosive exercises to your workouts like plyometrics, medicine ball throws, Olympic lifts, kettlebells.  These fast moving exercises not only burn more calories but recruit more muscle fibers which increases the opportunity for muscles to get stronger and faster which boosts your metabolism.  Speeding up your metabolism burns more calories while you are at rest which is how you ultimately burn the most bodyfat. Pick it up and explode!
 
4) Eliminate processed foods! Nutrition is key factor in your quest for a better physique.  You can spend hours training and still not lose weight or shed bodyfat if you are not eating right.  The artificial ingredients added to processed foods are usually toxic, carcinogenic, cause  many digestive, respiratory, neurological, skin and cardiovascular diseases and also compromise immune function. They also inhibit the proper absorption of the vital nutrients ingested. How can your body feel, look and function its best when it is being pumped with unhealthy substances?   Know if you have any food allergies then eat a diet of all natural organic wholesome foods with a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, hormone-free dairy and lean meats for healthier and leaner physique.

5)  Sleep more!  Our bodies need 7-9 hours of sleep varying per individual.  That is when nutrition is completely digested, when hormones to keep our metabolism in balance are released, muscles repair and grow and when bodyfat is burned.  Being well-rested will help us maintain mental clarity so we make better
choices throughout the day including nutrition. Going to sleep earlier also eliminates the opportunity for late night snacking which packs on unnecessary calories that are stored as fat that sabotage all our weight loss efforts.  Set aside a few days where you don't set your alarm, keep your room dark and let yourself wake up naturally. Take the average of the amount of hours you slept and that is the amount you need per night.  Get some comfy bedding, get your Z's and wake up happier, healthier and leaner!

2 comments:

  1. I want every herpes patient to please read my testimony, my name is SARAH MORGAN and I am from California in the USA, I contracted genital herpes from my ex boyfriend who never had any symptoms. I have had it for 4 months now., and it has affected my life. I have told my boyfriends who I trusted about it and I have never had a bad reaction, it has affected my new relationships with Smith and people think herpes is really a minor skin irritation herpes has a long term effects on health. The stigma attached to this virus by ignorant people is ridiculous. Most people have herpes in one form or another. I would like to advise people on how I get rid of my herpes and I was reading a comment on the internet,and I saw a testimony posted by a woman from Germany that she get rid of her herpes with the help of DR AHKIGBE and so I was so happy when I saw that post, that his herbal medication is free and I quickly collected the herbal doctor email and I email him within 3 hr he respond to my email and I explain things to him he told me not to worry that he is going to cure me totally with his herbal medicine he only request for little money that he will use to buy the items for the preparation of the herbal medicine, wish I send to him because the pain was too much for me to bear and after some days he told me that he has prepare the herbal medicine, that I should send him my address that he want to sent it to me via DHL or FED-EX that was how I got the herbal medication and I use it as I was told and after few days I found out that my herpes was no more, i went to hospital for confirmation and it was true really that was how i got my cured. DR AKHIGBE also cure other deadly diseases like,  HIV/AIDS, HERPES, DIABETES,CANCER, ALS, ASTHMA, WEAK BODY,  HEPATITIS A&B, DENGUE FEVER, RABIES, MARBURG  DISEASE, THYROID, ARTHRITIS, MENINGITIS ,LUPUS, EPILEPSY, CHRONIC DISEASE, DICK AND BREAST ENLARGEMENT, MALARIA, BACTERIAL DIARRHEA HEART DISEASE., JOINT PAIN, STOMACH PAIN,  DENGUE SCHIZOPHRENIA, POLIO,MULTIPLES SCLEROSIS, HIGH BLOOD PRESSURE, VAGINAL  DISCHARGE,  TUBERCULOSIS, ALZHEIMER , PENIS ENLARGEMENT, PARKINSON'S, to get your rid kindly via his email:   drrealakhigbe@gmail.com    contact his number:  +2349010754824           website:  https://drrealakhigbe.weebly.com       you can still write me on Instagram to get more information. on Sarah Morgan.

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  2. My name is donald boykins , am here to appreciate Dr Akhigbe for using his herbal medicine to cure my Herpes virus. Is about 3 years and 6 months now I have been living with this virus and it has been a serious problem to me, I was so confused cause i have been taking several drugs to be cured but all of my effort was in vain,one morning I was browsing through the internet then I saw several testimonies about Dr. Akhigbe curing people from Herpes virus and immediately i contacted Dr. Akhigbe on his email: drrealakhigbe@gmail.com, i told him about my troubles and he told me that i must be cured, he gave me some instructions and which i rightly followed. so he prepared a herbal medicine and sent it to me which i used for 2 weeks and i was cured everything was like a dream to me and my Herpes virus was totally gone, dr .Akhigbe, God bless you and give you more power and ability for more cure.I don't know if there is any one out there suffering for herpes virus or any of these diseases..DIABETES, CANCER,  HIV/AIDS, HERPES HEPATITiS A AND B. FEVER, EPILEPSY, MENINGITIS, DENGUE SCHIZOPHRENIA, PROSTATE, THYROID, BACTERIA, MALARIA, DICK AND BREAST ENLARGEMENT,MULTIPLE SCLEROSIS, TUBERCULOSIS, DIARRHEA, POLIO, ARTHMA, LUPUS,  RABIS, JOINT PAIN, STOMACH PAIN,, HEART DISEASE, CHRONIC DISEASE,EPILEPSY, LUPUS, STROKE, SPINAL CORD INJURY, ECZEMA, KIDNEY DISEASE, ACME, BACK PAIN etc. why don't you contact dr.Akhigbe today and be free from your diseases because he is very good and honest Doctor and he is also called the godfather of herbal root contact him via email; drrealakhigbe@gmail.com or whatsApp him on +2348142454860
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