Beyonce's Fitness Routine

According to FemaleFirst.co.uk, Beyoncé Knowles has revealed she has to work out five times a week to stay in shape.

Beyonce gets up every morning around 8:30 and eats a bowl of cereal. After allowing her food to digest, she then does 30 minutes of cardio, followed by free weights for about 45 minutes.

I Heard it Through the Grapevine

By LOLA OGUNNAIKE
Published: December 10, 2006

While popular diets and fasts come and go, master cleanse remains a perennial favorite. Read More

100 Smartest Diet Tips Ever

Body Like Beyonce Readers, This Prevention.com (http://www.prevention.com) article has been sent to you from Body Like Beyonce.

Message from Body Like Beyonce: Here are some great diet tips!
__________________________________________________

100 Smartest Diet Tips Ever (Renew your commitment to weight loss with help from top nutrition pros.) http://www.prevention.com/article/0,5778,s1-4-88-279-2208-1,00.html

__________________________________________________

WetSeal Hot Picks

I was browsing around the web again looking for a new look to go with my new body. Here are some cute items I came across on WetSeal's website. The prices are pretty reasonable too. Despite the urge to splurge, I am going to hold off on anymore shopping until I reach my goal of 140 pounds. It doesn't hurt to create wishlists though :-)

Hungry-Girl.com Supermarket List

I think this list contains some very healthy alternatives. You can even print out the list and take it to the supermarket with you. Check it out! Hungry-Girl.com Supermarket list.

Free Weightloss Ebook

I was browsing around the net looking for free ebooks on weight loss and found the link below. I think this will be very helpful to beginners who run across this website, especially with the new year right around the corner, and weight loss being one of the top rated new years resolutions. Enjoy and MERRY CHRISTMAS!!!

Free Ebook: Weight Loss Primer

Counting Calories for the Holidays?

Here are some holiday favorites and the calories they contain:


One slice of apple pie alamode: 617 calories


One glass (cup) of egg nog: 320 calories


Roasted duck with skin: 337 calories


Candied sweet potatoes: 192 calories


Homemade brown gravy: 164 calories


Bread stuffing: 198 calories


Fruit cake: 769 calories

Want to check how many calories are in your favorite holiday foods?

Visit TheKansasCityChannel.com

New Drink Promises to Burn Calories

Enviga.com

I decided to give House of Dereon a try

I went shopping for myself today, something I have not done in quite a while. I went to the mall with H.O.D. on the brain. I had always heard the jeans advertised as being for the "curvy woman" and that they hug the top of your butt so you don't have to worry about the crack of your butt showing everytime you sit down. Well, I must say, these jeans are living up to the advertisements and I love them. I thought I would fit just right in a size 9/10, but that was not snug enough for me, so I went down to size 7/8 and the jeans fit me perfect. I am questioning whether or not I really want to be 140 lbs and think maybe at this point I need to start focusing on toning. Just thinking for now. Anyway, I got a pretty good deal on my jeans. The lady that sold me the pants among other things, took 20% off my entire purchase. God bless her heart :-)

Beyonce Knowles Nominated For Two Golden Globe Awards

Beyonce Knowles Nominated For Two Golden Globe Awards

R&B superstar Beyonce has just received nominations for two Golden Globe Awards: Best Performance by an Actress in a Motion Picture - Musical Or Comedy for her role in "Dreamgirls" and Best Original Song - Motion Picture for "Listen" from "Dreamgirls" (music and lyrics by Henry Krieger, Anne Preven, Scott Cutler and Beyonce Knowles). The DreamWorks Pictures/Paramount Pictures production, "Dreamgirls," was also nominated for the Best Motion Picture - Comedy or Musical Golden Globe.

"Being a part of 'Dreamgirls,' and working with a director as wonderful as Bill Condon, was an opportunity of a lifetime for me, enabling me to grow as an actress," said Beyonce on her Golden Globe nominations. "To be nominated in two categories by the Hollywood Foreign Press Association is an honor that I graciously accept. I am so happy for the accolades being given to the movie as a whole. I was thrilled to work with Oscar winner, Jamie Foxx, and I am happy to share these nominations with fellow nominees Jennifer Hudson and Eddie Murphy." ...Read More

Singersroom.com

   

Barbara Walters Interviews Jay Z

Nutri-Cosmetics

Nutri-Cosmetics: Eat, Drink and Be Skeptical
By NATASHA SINGER
Published: December 14, 2006
A growing number of beauty brands are introducing hope in a pill, a water bottle or even a candy bar. Read More

RE-RELEASE of BEYONCE'S B-DAY ALBUM

· Beyonce confirmed that there will a RE-RELEASE of B'day! This new version will feature 2-3 brand new songs that she'll record soon

·The duet with Shakira will be indeed Beautiful Liar! The track will be in spanglish and Shakira will record the track soon too, also the duet will be included in the re-release version of B'day!

·She also said that she recently recorded her hit Irreplaceable in spanish (leaked already) because she respects the latin music and latin people. She also loves the language, though she doesn't speak it, she was very proud of the results. No word yet on a possible Spanish album

Source1


Source2

Irreplaceable-The Political Version

I recieved this video via a post in my Myspace bulletins. I thought it was pretty funny and decided to share. What do you think about this video?

Beyonce's "Irreplaceable" Spanish Version

I have noticed alot of searches for the Spanish version of Beyonce's "Irreplaceable. Well, here it is.

Source

UPDATE: Beyonce is NOT 32

I happen to have an account with Ancestry.com and decided to look up Beyonce Knowles. I found a record similar to the one on MediaTakeOut.com, but this one has the real birth year of 1981, not 1974.

House of Dereon Hot Picks

Mathew Knowles Creates Rap Radio for Kids

Beyonce's father, Mathew knowles, has created the Kids Rap Radio Series. I think this was such a wonderful idea. I visited the myspace page for Kids Rap Radio and heard the two sample songs. The first one was a kids rendition of "I Know You See" and the second one was "Why You Wanna". Basically the music is the same as the original songs, but the lyrics are much more kid friendly. I really liked "Why You Wanna". here's a snippet of the song: "You always tell Stevie no when he wanna eat snacks, now why you wanna go and do that MaMa, huh?"...I thought that was so cute, and I would rather hear my child sing that instead of the original version. Beyonce's handsome nephew, Juelz will be the spokesperson. Here's what Beyonce had to say:

"My nephew is so amazing when it comes to his natural impromptu rap performances. He's still at that innocent age, where kids unintentionally mimic everything they hear. It's up to us adults not to let children be exposed to things unsuitable for a young child. Adult music is for adults and now Kids Rap Radio is for the kids. To be so young, Juelz has a big job to fill as spokesperson for such an extraordinary concept and I know he will do a wonderful job."

Source

Beyonce's Older Than We Thought?

I don't know how credible this story is, but according to MediaTakeOut.com, Beyonce is not actually 25, but 32 years old. The site even has a fax supposedly sent by an insider who claimed to work for the Texas Department of Health. When I analyzed the fax, I thought that the section that says "1974 births" was not actually the year, but maybe the actual number of births within a certain period. If it is true though, so what. Beyonce is still my girl.

Listen to the Full Dreamgirls Soundtrack

Check it out at AOL Music. Just click on the picture of the soundtrack case to hear the full CD.

Funny Diet Clip

The Second Coming of Karrine Steffans?

You are probably wondering about the relevance of this post to Beyonce. Well, it is of great relevance because the author of the book pictured above, Carmen Bryan, is dishing it all in her book It's No Secret: From Nas to Jay-Z, from Seduction to Scandal--a Hip-Hop Helen of Troy Tells All. Is she following in the footsteps of Karrine Steffans, author of Confessions of a Video Vixen? That's what is sounds like. In her book she talks about Jay Z, Nas, and even Beyonce. Carmen Bryan was putting all of the business out on Front Street on the Wendy Williams show. Check out the 3 part interview: 1, 2, 3.




Source

Blog has NEW Look!!

I got pretty bored of the old design and decided to tweak it. What do you think?

Astounding Medical Evidence about Dieting

Here's Beyonce's New Video and the Lyrics

Listen,
To the song here in my heart
A melody I start
But can't complete

Listen, to the sound from deep within
It's only beginning
To find release

Oh,
the time has come
for my dreams to be heard
They will not be pushed aside and turned
Into your own
all cause you won't
Listen....

[Chorus]
Listen,
I am alone at a crossroads
I'm not at home, in my own home
And I've tried and tried
To say whats on my mind
You should have known
Oh,
Now I'm done believin you
You don't know what I'm feelin
I'm more than what, you made of me
I followed the voice
you gave to me
But now I gotta find, my own..

You should have listened
There is someone here inside
Someone I thought had died
Sooo long ago

Ohh I'm screamin out and my dreams will be heard
They will not be pushed aside or worse
Into your own
All cause you won't
Listen...

[Chorus]

I don't know where I belong
But I'll be movin on
If you don't....
If you won't....

LISTEN!!!...
To the song here in my heart
A melody I start
But I will complete

Oh,
Now i'm done believin you
You dont know what I'm feelin
I'm more than what, you made of me
I followed the voice, you think you gave to me
But now I gotta find, my own..
my ownn...





Beyonce - Listen Lyrics

House of Dereon Hot Picks

These are definitely on my wish list. I think some nice form fitting legging jeans would go perfect with this. Of course a simple outfit like this can be brought to life by accessorizing it with a unique gold necklace, some earrings, and bangle bracelets. This is my vision. What is yours?

I Want Beyonce's Legs!!!

Beyoncé Knowles - Legs

"Strong legs help us move more easily, help us in our favorite sports and are also the best accessory for that little black dress," Kolber says. "Cardio that involves climbing, or an incline will also contribute to developing shapely legs. Beyoncé is a phenomenal dancer and that also helps her look so great - dancers have some of the best legs around so why not mix it up and take a beginning dance class."

Of course, the following move can also help you tone your legs.

How to do it:

1. Begin with feet together and hands on hips.


2. Take a step forward and lower yourself into a lunge position. Return to starting position.


3. Take a step to the side, lower yourself into a lunge, return to starting position.


4. Take a step back into a lunge position, then return to starting position.


5. Take another step to the side, lower yourself into a lunge, return to starting position.


Repeat on opposite leg.

Source

Jay Z New Album in Stores NOW

Master Cleanse Kit

While promoting Dreamgirls on Oprah, Beyonce mentioned how she lost 20 pounds so quickly. She said she was on a diet called Master Cleanse and she ate vegetables. Like every other woman who is envious of Beyonce's figure, I searhced for this product and found it at Amazon.com. It's called the Master Cleanse Kit. Oh, and if you missed Beyonce on Oprah, Check her out here Part 2 is where she tells how she lost the weight.

UPDATE:
Here's a video from Youtube that demonstrates how to make the Master Cleanse Drink.

Beyonce Looking for Dancers

Beyonce's record company, Columbia Records, is about to hold open casting calls for dancers to go on tour with her. They don't just want "good" dancers, they're looking for "the hottest and best dancers on the planet." Open auditions will be held in Los Angeles on Dec. 6-7, followed by Atlanta on Dec. 9. Auditions continue Jan. 6 in Houston, the 11th and 12th in New York, wrapping up Jan. 27 in Chicago.

Source

Beyonce on Nightline: Life, Love, and Muisc

Beyonce talks about her life, love, and music. Click here to check it out.

Beyonce Promotes Dreamgirls on Oprah (Part 1-7)

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

6 Reasons to Exercise During Pregnancy

By Criss White

Everyone knows that exercise is good for your health. Exercising during pregnancy can have additional benefits. Generally, exercise should be light, especially during the first few weeks of pregnancy while your body adjusts to the changes. Heavy exercise can divert blood flow from crucial areas and most women that exercise regularly should tone down their workouts during pregnancy.



Walking, swimming, and yoga are two popular exercise activities suitable for pregnant women. Other forms of exercise like weight lifting are okay too as long as it is not too strenuous. Most experts recommend exercising 3-4 times a week, unless a medical condition prevents it. If in doubt, always consult a physician first. Listed below are some of the top reasons for exercising during pregnancy.



1. Exercise can reduce the length of labor and reduce recovery times. The right exercise routines will increase stamina needed for delivery.



2. Improve emotional health - exercise lowers stress and improves emotional health and can make it easier for the new mother to get through the experience of pregnancy.



3. Exercise can help with weight management after the child is born. A common concern with most mothers is losing weight after pregnancy. Exercising during pregnancy can make postpartum weight loss easier.



4. Exercise is good for your unborn baby. By keeping your body healthy, you are also helping out your baby.



5. Reduced pregnancy side effects - Symptoms like headaches, fatigue, swelling, and constipation are common in pregnant women. Exercising has been shown to reduce the occurence of these symptoms.



6. Decrease risk of premature birth - exercise has been shown in studies to decrease the risk of premature birth by about 50%.



Make sure to drink plenty of fluids before exercising, have a nutritious diet, and avoid over exertion. Also, listen to your body - if you start feeling sick or nauseous, then you should stop and rest.





Note: If you find this article useful, you may reprint it on your website, e-zine, or in your newsletter as long as the credits above remain in tact and the hyperlinks stay active.



About the Author: Criss White is a professional web writer on baby and new mother topics. For baby shower supplies, information, and more baby related articles by this author, visit My Baby Shower Favors (http://www.mybabyshowerfavors.com) and for more articles visit Baby shower ideas (http://www.mybabyshowerfavors.com/articles).



Source: www.isnare.com

A Teaser From Jay Z's new Album, Featuring Beyonce

It's just a little snippet about 21 seconds long, but it sounds like a hit to me. Check it out here

Source: FetchMeSome.blogspot.com

Check Out Beyonce's NEW Fashion Line at Dereon.com

Beyonce Tells How She Stays in Shape

Diana Ross Dims Beyonce's Spotlight

I don't know how true this story is, but this is the info that I got from U.K. Yahoo News:

Los Angeles Times' Hollywood insider Tom O'Neil claims "the original Dreamgirl" could create the kind of negative publicity that turns Oscar voters off if she "publicly disapproves" of the film, in which Knowles plays her.

He says, "A longtime friend and colleague (of Ross) tells me that Miss Ross hates Dreamgirls because she feels like she's been ripped off, like its creators changed just enough key elements of her story so they didn't have to pay her royalties and then refused to give her any input on how her story would be told."

The singer's biographer J Randy Taraborrelli is, however, convinced Ross will not blast the film.

He says, "I think that Diana has decided that there's not much she can do about this and she wisely knows that there wasn't much (R+B legend) Billie Holliday's estate could do about her when she did (1972 biopic) Lady Sings The Blues."

Watch the Dreamgirls Trailer

Beyonce's New Video: Irreplaceable

Is Beyonce Crossing over to Spanish?

I ran across the Spanish version of Beyonce's "Deja Vu" and "Ring the Alarm" at the the website below. It sounds like Beyonce is trying to widen her fan base by reaching those who speak Spanish. Good move Beyonce! Listen to the spanish versions and comment what you think.

source: KeviPod's Music

A Guaranteed Way to Meet Beyonce

Beyonce loves meeting her fans. On all of her concert tours, she offers a limited number of "Gold Packages" to her fans through her fan club website.

The packages are an "All-Inclusive" concert experience and include...

* A ticket in the first 3 rows (best seats in the house)
* A M&G pass to meet Beyonce backstage before the show
* An Autographed Item
* Exclusive Merch
* AND MUCH MORE....

For more information on how you can purchase one of these exclusive packages go to www.beyonce.com

Gold packages will be available on all tour dates but they will sell out quickly so purchase yours today.

Questions? email jennette.everett@musicworldent.com

Beyonce on Tyra Banks Show

PART 1

PART 2

PART 3

PART 4

PART 5

PART 6

PART 7

Deja Vu Performance

Listen to Beyonce's "Suga Momma"

Take a listen and post what you think about Beyonce's song "Suga Momma".

Source: Kylepfister.blogspot.com

WebMDHealth Link Sent By A Friend

Body Like Beyonce thought that this would interest you.

* * *

~ PERSONAL MESSAGE FROM Body Like Beyonce ~

* * *

~ FROM WEBMD HEALTH ~

Keep Your Summer Body All Winter Long

Warm weather, skimpier clothing, and the prospect of wearing a bathing suit are often motivation enough to help get you into shape for the summer. But what happens when frolicking at the beach is only a memory? You can maintain your summer-svelte figure all winter long if you know what it takes to stay the course of weight maintenance.

Click here for more: http://www.webmd.com/content/article/126/116534.htm

* * *

~ LEARN MORE AT WEBMD ~

We invite you to visit WebMDHealth, designed to help you and your family
enjoy healthier lives.

At WebMDHealth you'll find instant support and feedback for your health
concerns, Live Events and Chat hosted by Medical Experts, the latest
Medical News and more! Visit us online and become a member of the WebMD
community! http://www.webmd.com

WebMDHealth is committed to your privacy. For more information please
visit - http://www.webmd.com/about_webmd/privacy.htm

WebMD's Address:
WebMD Inc., c/o WebMD Office of Privacy, 1175 Peachtree Street
100 Colony Square, Suite 2400, Atlanta, GA 30361

Beyonce's MTV Performance

Watch as Beyonce performs "Ring the Alarm" onstage at the MTV Awards show. One part of her performance kind of reminds me of Michael Jackson's "Smooth Criminal" video where the music stops and she starts dancing. Check it out for yourself here

Source: RedBalcony.com

B Day Listening Party!

B'DAY LISTENING PARTY!
HOUSTON, TX


BET and Music World Entertainment present “Countdown to B-Day”


Come celebrate the release of Beyonce’s forthcoming solo album
9 p.m. on Monday, Sept. 4th.


Including live entertainment from Houston’s DJ Cut Creator and New York’s VJ Ralph McDaniels, an exclusive album listening session, exciting VIPs, free drinks and food!



Be one of the first to buy the Beyonce B'Day Wal-Mart exclusive BET Official 2pack which includes the B'Day CD and an exclusive bonus DVD!

It’s all taking place at the:



WAREHOUSE LIVE
813 St. Emanuel Street
Houston, TX 77003



Come out at 9 p.m., Monday, Sept. 4th and count it down with us. For more information check out here at beyonce.com or call 713 289 5700.





WHEN:
Monday Sept 4th 9PM

WHERE:
WAREHOUSE LIVE
813 St. Emanuel Street
Houston, TX 77003

Source: Beyonce.com

Beyonce's B-Day Celebration on BET

BET IS BUZZING WITH EXTRAVAGANT PLANS FOR BEYONCÉ'S B'DAY CELEBRATION

Top-Rated Music Video Countdown Show 106 & PARK Lets Loose With Special Party-Themed Episode to Honor the Sexy Songstress's Latest CD Release

* BET Lights the Candles for Beyoncé on September 5th @ 6:00 p.m. ET/PT*

New York, NY (BlackNews.com) - On Tuesday, September 5, BET Network's 106 & PARK will throw its most exclusive party yet with an elaborate bash in honor of music superstar Beyoncé. Hosted by Terrence and Rocsi, the two-fold event will celebrate the release of her sophomore solo album, B'Day, and commemorate her 25th birthday. Event details are being kept top secret for shock value and sizzle, but guarantees the birthday girl will be thrilled by who and what BET has in store starting at 6:00 p.m. ET/PT.

Viewers can expect a magnificent transformation of the 106 & PARK set and surprise appearances by special guests. Honored to be apart of this milestone for one of the industry's most dynamic entertainers, 106 & PARK's mission is to make Beyoncé's 'B'Day' one she'll never forget.

ABOUT 106 & PARK
As BET's highest rated-music series of all time, 106 & PARK has quickly become the leading music video countdown show on television. Live from New York City, the most energetic show on the planet comes fully equipped with an incredible audience and exclusive live performances. And there's more, 106 & PARK allows fans to vote for the videos that they would like to see on the countdown via the networks website: BET.com. 106 & PARK is compared heavily with MTV's TRL but the numbers show the two can't compete-THE PARK is the number one slot among black households.

ABOUT BET Networks
BET Networks, a subsidiary of Viacom, Inc. (NYSE: VIA and VIA.B), is the nation's leading provider of quality entertainment, music, news and public affairs television programming for the African-American audience. The primary BET channel reaches more than 83 million households according to Nielsen media research, and can be seen in the United States, Canada and the Caribbean. BET is the dominant African-American consumer brand with a diverse group of business extensions: BET.com, the Number 1 Internet portal for African Americans; BET Digital Networks - BET J, BET Gospel and BET Hip Hop, attractive alternatives for cutting-edge entertainment tastes; BET Event Productions, a full-scale event management and production company; BET Home Entertainment, a collection of BET-branded offerings for the home environment including DVDs and video-on-demand; and BET Mobile, a service venture into the lucrative world of ring tones, games and video content for wireless devices.

Source: BlackNews.com

Watch Behind the Scenes: The Making of B-Day

As you watch the clip, Beyonce's song Resentful is playing in the background. Check it out here

Sorry, no update yet

I know that 8/21 was to be the day that I posted an updated picture of myself on this blog. I haven't had a chance to take my picture yet. Even so, I don't think I am ready to post a pic just yet. My goal is 140 and I am at 151 at this point. Looks like I have hit a plateau, so I guess that means exercise wise, I need to kick it up a notch. Dieting can only get you so far it seems. I'll give myself another month or so to get down to 140, so I am going to update my "After" photo on 9/25/06. Wish me luck :-)

Support a Future Dietician

Follow a single mother of two as she blogs about her college experience and the different resources she has discovered along the way to help her fund her college education. A Future Dietician's Journey to Funding Her College Education

I Call it "The Beyonce Diet"

New York Daily News - http://www.nydailynews.com

Body Like Beyonce thought you may be interested in this article.

Hot stuff

August 17, 2006

By JANE RIDLEY

The mere thought of drinking a quart of salt water every morning makes most people want to barf, but an actress on a tight deadline has no time to be finicky.

You can view the entire article at http://www.nydailynews.com/city_life/story/443997p-373945c.html . Thanks for reading the New York Daily News

Watch Beyonce's New Video: Ring the Alarm

What do you think of Beyonce's new video? Post your comment below.

Want A Flat Stomach? - Here's The Best Exercise

By Lisa Irby

The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch. It's not even ab related.



So before you go out and buy the Gut Buster 2000, you should know that the best exercise you can do for your stomach won't cost you a red cent.



All you need are your two feet because the exercise that I'm talking about is none other than walking or jogging.



If you've found that your stomach is flabbier than you'd prefer it to be, it's likely there are other parts of your body that need firming up as well.



Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body, you'll never see results.



To achieve a flat stomach, your entire body has to get leaner. Read that sentence again.



Start by doing cardio exercises to get your heart rate up and improve your metabolism. A good fast-paced walk three times per week is a great way to accomplish this. Not only does this burn calories, but it's good for your heart.



Did you know that a good, consistent cardio workout can increase your metabolism by up to 24 hours? Yep, it's true!



A Quick Exercise for Your Metabolism



Below is a sample workout that you can do to help give your metabolism a quick boost. It will help your body burn calories more efficiently if performed regularly.



1) Perform 30 seconds of hard exercise (i.e. run in place as fast as you can)

2) Perform one minute of moderate exercise (i.e. a casual jog or brisk walk).

3) Repeat this process 10 times.

4) Cool down for 3-5 minutes



Remember...



In addition to a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.



Total body fitness is the key to a flat stomach, not just spot toning one area. Why not kick-start your fitness program with a nice, fast-paced walk 3-4 times per week? Your stomach and the rest of your body will say, "Thank you." :)



About the Author: Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that presents the REAL FACTS on slimming your waistline and dispels many dieting myths.



Source: www.isnare.com

Beyonce's "Ring The Alarm" Video Premiere

On August 16th Yahoo! Music will premiere the smoking hot new video for the “bootylicious” singer’s second single, “Ring The Alarm,” directed by music video legend Sophie Muller, whose other credits include Eurythmics, No Doubt and Shakira. Beyoncé will also be performing the brand new single at the 2006 MTV Video Music Awards on August 31st.


Source: EMOL.org



Tags:

beyonce
beyonce video
ring the alarm beyonce

ET Interviews Beyonce

Check out Beyonce as she eloquently answers probing questions by ET interviewer. Check it out here

Pre Order Beyonce's B-Day Album Today!!!

Get your copy of B-Day before everyone else at WeLoveBeyonce.com

LIsten to Beyonce's New Song: Ring The Alarm

I just finished listening to Beyonce's Ring the Alarm. She cuts up on this one. I wonder where she got the inspiration to write this song. Listen to it HERE. Leave a comment to share what you think of it.

Start Your Day With The Right Diet

By Kang-pang Chan

If you want to start your day right, the best thing to do is start with a good breakfast. As we all know, and have been told by our elders, we should all eat our breakfast. However, this seems to be something that modern fast-paced lifestyle is missing.

If you're always in a hurry, and could only eat a cereal rather than a full meal, then it's okay to
do so, but you just have to know what body type you are in, to decide what's a healthy breakfast to you in the long run.

Breakfast is actually made up of two words: break fast, which is to mean you're literally breaking the fast, and you don't want to stuff yourself with unnatural foods to 'break your fast' so to speak. Besides if you eat a healthy breakfast you'll notice that your mental as well as physical functioning throughout the day will be sharper too. Eating a healthy breakfast just makes common sense, and your body will love you for doing so.

Many people eat breakfast cereal to start their day off, but most breakfasts of this type are not doing justice to the body at all. Most grain based cereals are devoid of nutrients found in complex carbohydrates that the body needs. Fiber has a lot of these types of complex carbohydrates, but most cereals are just empty foods that contain only fine grain in them without the other bulkier substance that makes you healthy. Eating cereals is only as good as eating paper nutritionally speaking. For a healthy breakfast you need over 30 grams of fiber, and it should consist of soluble and insoluble fiber.

By eating something that includes natural insoluble fiber it helps to correct gastro intestinal problems. Your stomach and bowels will empty more efficiently, and it has been shown that it reduces intestinal and
colon cancers. Insoluble fiber works by allowing more water into the intestines, and it helps with
passing stools easily. Soluble fiber in a healthy breakfast plays an important role too because the
stomach contents will stay longer. Other studies have shown that this reduces the
incident of diabetes, and clogged arteries of heart disease.

Processed cereals are bad for you because they are loaded with sugar, and a host of other artificial stuffs, let alone other vital minerals such as potassium and calcium. Taking supplements along with meals like this can have its advantage. If you're a man, make sure to supplement with good proportion of the mineral selenium in your healthy breakfast because this too reduces the risk of colon cancer.

It's very important also to take note of what body type you are with before going heavy on diets
with too much carbohydrates too. If you happen to be a protein type but eat mainly cereal
and grains in the morning, you'd find your energy declining sooner than you'd realize.

Eating right with appropriate foods for your body type is very rewarding too. The body feels more satisfied and no desires for junk foods for snacking during the day. It enhances digestion, and improves mental functioning too. Let's not forget our stomach is our second brain -- if we treat it right, it'd reward us greatly.

In Traditional Chinese Medicine, there is a saying that goes: 'Where there is good stomach energy, there is life.' No kidding about it.

Dr. Kang-pang Chan is a board-certified naturopathic physican by the American Naturopathic Medical Association and now based in Hong Kong.

http://www.home-cure.com/anti-aging/

Article Source: http://EzineArticles.com/?expert=Kang-pang_Chan

Eight Habits Of Successful Dieters

By Jordi Shoman

There are many ways to lose weight, but you do have to be careful of the food you eat, the amount of exercise you do and the amount of food that you eat. There are many foods that are filling and yet do not contain any calories that may hamper your efforts to shed the extra pounds. Most diets involve using eight habits that teach you how to eat healthy, lose weight and keep it off.



1. Use tools to help you measure out the right servings of food. These include scales, ladles, measuring spoons and measuring cups. This will help you recognize what constitutes a portion. Some dieters find that when they divide their plate into four equal sections it helps them get the right servings of the food groups at each meal.



2. Fruits and vegetables are foods that you can eat in limitless amounts. These are great for snacks when you feel the craving for something sweet. You should make fruits and vegetables the main focus of your meals. Even when you can't get fruits and vegetables in season, the frozen vegetables will give you the nourishment that you need.



3. All diets should include at least 2 servings of milk each day. If you happen to be lactose intolerant, there are dairy products available that are lactose free. Making sure you get the right servings of milk will make sure your body has the proper amount of calcium to keep your bones healthy and strong.



4. Grains form the basis of healthy eating. Whole grains are best and you can check the labels when you go grocery shopping. The following ingredients are the ones you should look for:



* Brown rice

* Bulgar

* Cracked wheat

* Graham flour

* Oatmeal

* Whole barley

* Cornmeal

* Whole rye

* Whole oats



5. Protein will give you the energy you need to burn up the calories. It is the muscle food that you need and will give you the energy you need to keep exercising.



6. You need to limit the amounts of fats and sugars that you have in your diet in order to lose weight healthy. Alcohol is also something you need to restrict when you are trying to lose weight. One drink a day is the recommended allotment for a woman and no more than two for a man.



7. Take a vitamin supplement.



8. Drink at least 8 glasses of water a day.



About the Author: Interested in Healthy Eating? Do you have articles to distribute about Healthy Eating? We provide in depth Free Healthy Eating resources. Free article distribution service



Source: www.isnare.com

Revolutionary Workout Routine For Burning Maximum Body Fat

Revolutionary Workout Routine For Burning Maximum Body Fat
By Faisal Khetani

You only have two choices when it comes to losing fat...



Either you chase the pill and powder hype, or you do it the real, proven, effective way. The choice is yours, but I'm hoping that you're reading this article in hope for a healthy solution, not a chemically-tainted one.



There is no real secret to losing fat. There are better solutions that many people are unaware of, but there are no secrets. As a health and fitness consultant, my objective is to help you get informed on the best possible methods of losing bodyfat.



It all boils down to three simple things. You need to eat right, exercise often, and change some habits. The main objective of this article is to lay out the exercise and workout component. Based on extensive research and real-world results, I've identified a workout routine that is sure to deliver great results.



The following workout routine incorporates cutting-edge science with the methodology of some of the elite trainers in the country. Give this workout a shot, and you should be able to lose a considerable amount of bodyfat, without losing muscle mass or going on starvation diets.



The principles are simple, yet powerful. Basically, the emphasis of this workout routine is to force your body to burn fat for fuel, and elevate your metabolism for a prolonged period of time. The key principles are pre-workout preparation, short weight training, and variable intensity cardio.



Anxious to get started? Check out the fat-burning workout routine below:



*Pre-workout*



This is a very important phase. Preparation during this phase can help you burn bodyfat for fuel and gain the energy needed to sustain a fairly intense workout.



- Make sure you haven't eaten for 2 hours prior.

- Take natural green tea extract, standardized with 60% polyphenols and EGCG as the marker compound. Green tea is a wonderful energy booster and it has been proven to help the body burn more fat than caffeine along.

- Be well hydrated - Water is your best friend for fat-loss. It helps to increase your metabolic rate, increase your muscle contractile strength, and increase aerobic ouput.



*Workout*



First of all, you have to warm-up properly to promote blood-flow. Secondly, a short weight training session before your cardio session depletes glycogen. Glycogen is the substance that is burned before your body taps into fat for fuel. Lastly, the cardio you'll be performing is of variable intensity. Basically, variable intensity means that you don't perform the cardio at the the same intensity, but rather you change the intensities to prevent your body from adapting.



- 5 minutes light aerobic exercise

- 20 minutes medium intensity weight lifting

--- Squats or leg-presses

--- Leg Curls

--- Bench press or chest press

--- Machine rows

--- Lat Pull-downs

--- Hanging Leg Raises

--- Weighted Crunches

--- Sidebends

- 30 minutes fat-burning cardio

--- Variable low to medium intensity (Switch speeds or intensities frequently. Don't do the same intensity for prolonged periods)



*Post-Workout*



- Drink 20-26 ounces of purified or spring water

- Wait 1 hour

- Then, consume 300-400 calorie meal with 50-25-25 caloric ratio (Carbs-Fats-Protein)

- Eat same meal every 3-4 hours



The post-workout guidelines are straight-forward. Water is essential, and eating the right meals is key to keep the metabolic fire burning. Small, frequent meals is one of the best ways to keep the calorie burning at a high level.



Give this workout routine a try, and you'll see the difference it makes in your overall physique. You will feel fit and look toned. In time, as the fat just melts away, your current wardrobe might feel a lot looser. Just don't say that I didn't warn you.



There are may more tips and tricks you can apply for burning maximum bodyfat. The key is to find the right information and apply it in your workout routines. Always remember, the supplement industry may not have your best interest in mind, and when you're buying a fitness book, don't judge it by its cover.



About the Author: Faisal Khetani is a health & fitness consultant and personal trainer. He owns and manages a very useful website with scientifically proven weight lifting exercises and workout routines.



Source: www.isnare.com

Exercise -- Can You Exercise Too Much?

Exercise-Can You Exercise Too Much?
By Zachary Thompson

Exercise is good for us and we all need some sort of it to keep our bodies in good health. However when you are working out it is important not to put abnormal strain on your body or you will defeat your purpose and do more harm than good.



Avoiding body stress when exercising: First of all be sure you are healthy. It is wise to have a physical check up before you begin an exercise regime, especially if you are recovering from an illness. It is very important not to over do it:



· Start excising gradually, do not rush into a strenuous routine

· Stimulate your body systems carefully by carrying out each exercise correctly.

· Wear clothing that is comfortable

· Exercise regularly if possible at a set time.

· Results will come over time do not expect instant consequences

· You may want to consult a physician, if you have just recovered from a serious illness.



Be careful not to get overheated: heat exhaustion can creep up on you and can be dangerous. Here are a few safety tips for outdoor exercise in those hot summer days.



Replace fluids: your body can dehydrate quite quickly if you are not careful. It may not be particularly hot but if it is humid you will sweat more and lose valuable fluids. You can replace fluids with sports drinks- replacement of minerals and cool water. Always make sure you drink a lot when exercising in the heat. For short bouts of exercise, less than an hour, water is sufficient. For longer exercise sports drinks are recommended.



In really hot weather you can schedule your exercise either in the evening or early morning. Consider working indoors if this cannot be managed.



Be aware of warning signs like fatigue and feeling light headed. If you experience these symptoms stop, rest in the cool and drink plenty of fluids.



Dress in loose cool clothes that will allow your body to breathe and sweat.



Be careful of air quality alerts, which can be more prevalent in summer. It is best to do indoor exercise if there are alerts.



Regular exercise: It is best to take regular exercise rather than a lot one day and none for the next few days. 20 minutes 2-3 times a day is a good regime. Or you can take a brisk walk for 2-5 miles. Bicycling is good but should be done in the cool of the day. The main thing to remember is to be careful and not overexert yourself. It is good to push yourself a little but not too much and you will see the results you need.



Get into the habit of trying to exercise at the same time and you will soon fall into a routine. Once you are in the habit of exercising you will see those pounds come off and at the same time you will strengthen your muscles. Over time you will see a change in yourself and will definitely feel much better, Exercise should always be coupled with a healthy diet for maximum results. As well as this you should get adequate rest so that you can have an all-round feeling of good health.



About the Author: Zach Thompson is a Glyconutrients Consultant. His clients range from pro athletes and actresses, to cancer patients and children with Learning Disabilities. Learn more about Mannatech Ambrotose



Source: www.isnare.com

Kickin It Up A Notch

I decided to reset my count down counter to August 21st 2006 and reset my goal weight to 140 lbs. After I get down to my desired weight, I will work on toning. Wish me luck :-) Body Like Beyonce, HERE I COME!!!

I Still Want A Body Like Beyonce's

Everybody wants to know Beyonce's weight loss plan, her diet, her exercise routine. I don't think there's anything special about how she keeps her body in tact. I mean, she's just doing what we already know to do through our own research, and that's watching what she eats, and exercising. What do you think, she is taking some type of magic pill or something? This chick works for her body, but that's not what people want to hear. In her interviews, she gives tidbits of what she does to stay in shape, and it falls along the same lines of eating right and exercising. The main thing I have noticed in beyonce's interviews when she is asked about her diet, she mentions that she stays away from carbs as much as she can. All you have to do is watch her interview and put the pieces together if you really want to know how she does it. Check out these tidbits:


http://www.elizabethgabbay.com/rockbodies/index.php?type=small

http://people.aol.com/people/gallery/0,26335,1097448_7,00.html

http://www.youtube.com/watch?v=F-oMpSdRUAM

Beyonce's "Deja Vu" on MTV's TRL Today 3:30pm ET/PT

The highly anticipated new video "Deja Vu" from Beyonce knowles will world premiere on MTV and MTV Overdrive (overdrive.mtv.com) today during "Total Request Live" which airs weekdays at 3:30pm ET/PT.

Do You Lose More Weight When Exercising On An Empty Stomach?

Do You Lose More Weight When Exercising On An Empty Stomach?

By John Tiniakos

Today I would like to talk about when is the best time to exercise for maximum weight loss. While the type of exercise, the intensity and duration is important with respect to weight loss, the time of exercise is equally as important – if not more so.



Timing your workout can be crucial. There are specific times during the day during which your body burns fat most efficiently. It has to do with your eating cycle - or more accurately with your body’s digestive cycle. The body burns more fat when you exercise on a relatively empty stomach – contrary to many claims out there that state otherwise. The longer you wait to exercise after a meal the more fat your body will burn.



Is that truth or myth?



A university researcher studied the effects of exercising on a full versus an empty stomach. A group of women participated in 2 exercise studies. In one they exercised twice before meals and in the other, after meals. Evidence showed that when the subjects exercised on an empty stomach (before meals), blood glucose levels were lower in the periods following meals and during the night, than the when they exercised on a full stomach (after meals).



This suggested that exercising before meals can help to regulate blood glucose levels almost as well as 2 popular glucose-lowering drugs. (1)



To take it one step further, since this type of exercise method lowers blood glucose, lower amounts of glucose may translate to decreases in body fat. Remember excess glucose in the blood (from carbohydrate) may be stored as fat.



This study, it seems, supports the widely popular theory that the best time to exercise for fat loss, is on an empty stomach. A theory which many claim is only a myth.



I decided to put this theory to the test.



I am well into my thirties now, and I find it more difficult too keep the pounds off these days (with everything being constant). In other words, I am not eating more calories than I did 10-15 years ago and I’m also not exercising any less. And yet I had put on an extra 12 pounds. By the way, I also have a slow metabolism.



So, I wanted to see if there would be a significant difference when I exercised before breakfast instead of 2-3 hours after dinner which is what I had been doing. My workout was exactly the same, I didn’t change anything. I jogged for 30 minutes and followed that by 15 minutes of high intensity interval training. The results were shocking. I lost 11 pounds in four and a half weeks – that was extra weight around the mid-section that I was carrying around for quite some time.



In truth, however, I am not really a morning person and find that my body has a hard time waking up for a workout first thing in the morning. If you’re not a morning person, you’ll know what I mean. So I am going to experiment by switching my workout period to first just before lunch and then just before dinner (on a fairly empty stomach). I’ll let you know what the results will be. I have a feeling they’ll still be more favorable with respect to weight loss than when workouts are conducted after meals.



Reference:

http://www.umich.edu/~urecord/0506/Nov21_05/06.shtml, “Exercise nearly as successful as drugs at lowering blood sugar”, retrieved 6 July 2006 from http://www.umich.edu/~urecord/0506/Nov21_05/06.shtml



About the Author: John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists. To subscribe to his blog or his free monthly newsletter that includes valuable, up to date tips on diet, weight loss and health and to receive 2 free reports visit http://www.nulife-weightloss.com.



Source: www.isnare.com

Kelly Rowlands New Song "Still In Love With My Ex"

Check out Kelly Rowland's new song Click Here

Source: SingersRoom.com

Only 10,000 Steps A Day Will Help You Lose Weight

Only 10,000 Steps A Day Will Help You Lose Weight
By Joey Dweck

Experts have discovered that walking 10,000 steps a day can help you drop those unwanted pounds faster than just about any other method of weight loss. Walking will also help you keep the weight off for a longer period of time because it builds your muscles while keeping your heart at a fat-burning rate.



Because it can seem to be a daunting task to walk 10,000 steps, it is important that you develop a strategy for meeting your daily quota. Here are three simple methods to help you reach your goals without losing focus:



Use a Pedometer

Using a pedometer can help you easily keep track of the distance you have covered throughout your day as well as the number of steps that you have taken. A pedometer is a small box-shaped calculator that you can clip to your belt or pants pocket in the same way you would wear a beeper.



When placed firmly near the hip, the pedometer accurately registers each step that you take. For individuals wishing to meet their new daily quota of 10,000 steps, the pedometer is the easiest, more carefree method to reach the goal.



When shopping for a pedometer, make sure that you select a model that has both distance and well as individual step readings. You will begin to learn how many steps go into one mile. You will also be surprised by how many steps you can add to your daily count by changing small habits, such as choosing the stairs over the elevator or walking to your colleague’s desk rather than sending an email.



Calculate the Time it Takes

Using either you pedometer or a counting method, calculate the approximate time it takes for you to traverse a specific distance, such as a mile. Calculate this number several times on several different days and average the figures together. You will then be able to determine approximately how long it will take you to walk a portion of your steps if you choose to spend a set amount of time walking them off.



For example, if you know that you can walk all 10,000 steps in an hour, then you can elect to dedicate an hour everyday to walking your steps. However, if you cannot dedicate a full hour, then you can add up increments of ten minutes at a time until you reach your goal. Having a clear understanding of just what it takes to reach your goal will help you to approach the task much more strategically than if you did not have a plan. Do the calculations to save time and assure that you reach your 10,000 steps.



Measure a Route

Measure a route based on the time and distance it takes you to walk your 10,000 steps. Having a pre-planned route will help you to view the task of walking 10,000 in a more manageable light. You will be able to measure your progress along your day and have a system for achieving your goals.



Because taking the same path everyday may become tedious, plan two or three routes. Plan a long route for days when you have a plethora of energy, a short route for days when you are tired, and a mid-length route for days when you are energized but busy. Giving yourself plenty of options is important to helping you stay positive so that you can achieve your goal.



About the Author: Joey Dweck is the Founder & CEO of http://WeightLossBuddy.com a community committed to 24/7 support, expert advice, and helping people find a buddy(s) who will support their effort to lose weight, and live a healthier lifestyle. And it's all Free. Sign up for the Free, award winning, 12-Part E-Course “Losing For Good” http://www.weightlossbuddy.com



Source: www.isnare.com

What Is Your Weight Loss Motivation Level?

What Is Your Weight Loss Motivation Level?
By Lana Hampton

Have you ever wondered why there are so many diets out there on the marketplace these days? With new diets popping up on the Internet and in health and wellness journals all of the time, the phrase ‘yo-yo dieting’ says it all. If the South Beach Diet doesn’t work, there is always the Beverly Hills Diet, or the Cabbage Soup Diet…or…the list seems endless! If you are a serial dieter then you literally have no end to the options you can pick and choose from.



What you really need to know though, is that it is not the diet that controls the weight loss, it is the person behind the diet. If you have not yet come to understand what, if any, importance food weighs in your life, and you are bouncing from one diet plan to the next diet pill, to the next gym membership then you need to realize that it isn’t the diet that is failing you, but rather it is you failing the diet.



So what are some of the key things you can do to stay on track for a healthy lifestyle that involves a long term weight loss plan? Try these options:



1. Don’t follow a diet plan, but instead count your calories - You can buy a calorie chart at any bookstore and keep track for yourself how many calories you are consuming daily.



2. Stay away from fatty fast foods - Fast food restaurants may be fast and easy, but they serve up high calorie food that isn’t nutritious in the long run.



3. Make water your best friend - Water is an essential part of life. Everyone needs water because it helps to lubricate our joints. There are minerals in water that our body needs and our metabolism needs water in order to help us break down the protein in our body to supply energy. A person needs to drink at least 2 liters of water daily!



4. Stay away from alcohol - Alcohol dehydrates you. If you want some proof, remember your last hangover? After you came away with the sluggish, headachy feeling, were you craving a big glass of water?



5. Don’t skip meals - People mistakenly believe that if they skip meals they will lose weight? Skipping meals will just make your hungrier in the long-run and you will eat MORE food.



6. Stay active - Discipline yourself to be physically active. Don’t overdo it (and check with your doctor first). Create a program that you can work with. Set realistic goals and look around your environment for ways that will increase your physical activity without interrupting your day. Take advantage of any stairs you might have at home or in the office. Don’t take the elevator or escalator, take the stairs!



7. Gather support - Talk to your family members and loved ones. Involve them in your new healthy lifestyle. Plan family outings where there is a good amount of walking. Plan vacations with activities in mind that will involve the entire family. The commitment to lose weight is within yourself.



Strengthen your resolve and keep your goals small and attainable.



About the Author: Lana Hampton is the publisher of "177 Fast Weight Loss Tips" (http://www.177FastWeightLossTips.com). Visit http://WeightLossFantasy.com to subscribe to her free newsletter and receive a copy of Lana's "Confessions of a Weight Loss Expert" report.



Source: www.isnare.com

Does Your Weight Loss Plan Cause Food Cravings?

Does Your Weight Loss Plan Cause Food Cravings?
By Lana Hampton

For your weight loss plan to be a weight loss success, it’s absolutely critical that you understand the difference between weight loss fad diets and safe, effective weight loss routines that produce long-lasting weight loss results.



There are all sorts of weight loss programs out there that can help you lose weight (not necessarily fat), but they are so miserable that it's impossible to stay on them very long - even more difficult is keeping the weight loss results you achieved.



The four characteristics for successful weight loss are:



1. The weight loss plan must avoid cravings

2. The weight loss plan must avoid hunger

3. The weight loss plan must include increasing your activity level

4. It must be a weight loss plan you can live with for a lifetime



What are cravings? A craving is when your body pushes you to want a particular food ingredient. This can occur even when you are not hungry. When you finally give in and get the food, you almost always binge, that is, eat more than you would have if you did not have the cravings in the first place. For the most part, you body is probably asking for water, but out of bad habit you might turn to fatty fast foods to fill the gap.



What causes cravings? Your body needs 6 essential food ingredients to function properly. They are carbohydrates, fats, proteins, minerals, vitamins and water. If you deprive your body of any of these, it will create the sensation that will drive you to get it. The most easily identified example is when you deprive your body of water. You develop thirst. Thirst is the body's craving for water. Don’t turn to fast food, when all your body is asking for is a big glass or two of fresh cool water. Better still, don’t turn to a fad diet that restricts you to eating one or two items only. This will only heighten your body's need for other foods.



Weight loss plans that tell you to cut out particular foods will always lead to cravings. It is this battle in your body to give it what it needs that creates conditions of discomfort and lead to most individuals ending the weight loss programs. There is an area of the brain that controls what and how much you eat. It is also responsible for creating cravings as a way for you to provide the body what it needs.



So, what is the best way to avoid cravings? First and foremost, the best way to avoid cravings is by eating all the required food ingredients. The key is that in all of the food groups, there are "good" types and "not so good" types of foods. You need to know the good types and eat only those. For example, with carbohydrates, good types (in general) are the ones with a low glycemic index (GI). GI is a measure of how fast a food increases the production of insulin. Insulin causes fat buildup. Whole grains and vegetables have low GIs and therefore are good for weight loss.



By understanding the weight loss concept of eating all of the essential foods and dividing them into "good" and "not so good" foods, you will avoid cravings and overeating.



About the Author: Lana Hampton is the publisher of "177 Fast Weight Loss Tips" (http://www.177FastWeightLossTips.com). Visit http://WeightLossFantasy.com to subscribe to her free newsletter and receive a copy of Lana's "Confessions of a Weight Loss Expert" report.



Source: www.isnare.com

Beyonce's Deja-Vu Video Set to be out in 2 Weeks

Stay tuned for Beyonce's new Video for Deja-Vu featuring Jay-Z. It's said to be the summer anthem. It is definitely a hot song, and you know Beyonce is going to have a great concept for the video.

My Virtual Model(TM) at nutrisystem.com

Body Like Beyonce has sent you a My Virtual Model™ message! Check out your friend's model and reply by creating a virtual model of your own.

Come and see what's waiting for you at the following address:
http://emf.myvirtualmodel.com/emf/EMFServlet?state=pickup&id=F93FB56E1.0911453449945733E205-113265298&lang=0&z=0&retailerid=8&retailerid=8
(Click on this link to retrieve your message or copy and paste it into your browser window.)

Body Like Beyonce's message will be available for the next 20 days. Go and get it before it disappears into cyberspace!

How Many Calories Do I Need to Consume to Lose Weight?

This is a popular question. That's why I have created a new blog to answer that question, and to get you started on the right path to losing weight. Check it out ;-)

Click here

Using Calories For Weight Loss

Using Calories For Weight Loss

By Gary Matthews




Ever wondered what a calorie is? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water to1 degree Celsius".



A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.



The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities.



This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.



The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.



A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.



Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).



Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).



This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.



The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.



In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.



The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.



Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.



You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.



At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.



Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.



Another technique for low calorie eating is to watch your fat intake as this has the most calories.



Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.



At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.



This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.



Not only do you regain the fat stores just lost, but also you may even gain a bit extra.



"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance"



Counting calories can also be flexible enough to accommodate most busy lifestyles.



Some food for thought isn't it; health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.



The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.



About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.



Source: www.isnare.com

Burn More Calories With Your Treadmill: 3 Easy Tips

Burn More Calories With Your Treadmill: 3 Easy Tips
By Kathryn ONeill

Treadmills are the number one exercise machines both for ease of use and for calories burned.

According to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, calories burned on the treadmill for 60 minutes averaged 865 - 705. This beat out the stair machine, rowing machine, stationary cycle or even cross country ski machine.

But how do you get the MOST calorie bang for your buck? How do you superboost that calorie burn, especially if you don't have a lot of time to work out?

I asked this question of several personal trainers that write for our website and here's what they came up with.

These 3 easy tips will boost your calorie burn while on your treadmill AND possibly even after your workout!

#1) Walk Uphill

By using your treadmill incline, you are forcing the larger groups of muscles to work, thus burning more calories. You can often double or even triple the amount of calories you normally burn by walking on an incline.

Don't want to walk on an incline for 20 minutes straight?

Another way to double your calorie burning power is by doing incline intervals: walking on a steep incline for 1 - 2 minutes, then walking on a normal incline for 5 minutes (while you catch your breath) and then repeating.

Incline intervals are a powerful way to challenge your body: you don't allow your body to get used to the same workout routine and the same repetitive muscle motion. So the number of calories burned rises and STAYS high - even after your workout.

#2) Don’t Grip the Handrails

If you’ve been to many gyms, you’ve probably seen your fair share of people grasping onto the front or side handrails as they walk.

While it’s fine to touch them for balance, you shouldn't have to hold on. That actually burns less calories since your legs aren't doing the work by themselves - they're getting help from the treadmill frame.

Instead of holding on to the handrails, try lowering your intensity until you don't need to hold onto the handrails for support. Then, to build more calorie burning power into your workout swing your arms or carry 2 pound handweights to get an overall body workout. Overall, you'll be burning more calories this way than holding onto the handrails for support.

#3) Build in Speed Intervals

Just like incline intervals, this challenges your body to not only work harder while on your treadmill, but the higher calorie burn will continue after your workout.

Walk (or run) at your normal pace for 3 minutes and then do 30 -60 seconds at a faster pace (so that you're breathing heavily by the end of the interval). Then slow it down to your usual pace again for another 3 minutes.

You'll definitely feel the difference after your workout!

(Of course never push yourself so hard that you feel pain. If you ever do feel pain, slow your pace down right away and talk to a medical professional)

So there are 3 tips to help you burn more calories on your treadmill and keep your calorie burn high post workout. It's recommended that before starting any exercise program, you should consult your doctor. Remember that everyone is different. Don't compare yourself to anyone else but instead listen to your body and do what you can.

Before you know it, you'll have reached your fitness and weight loss goals!

Kathryn O'Neill is chief editor for Home Treadmill Reviews, a consumer oriented website focusing on the home treadmill market.

For the latest buying tips, brand reviews, and best buys, visit Treadmill Review at: http://www.treadmillreview.net

Article Source: http://EzineArticles.com/?expert=Kathryn_ONeill

Effective Cardio Workouts in Only 20 Minutes

Effective Cardio Workouts in Only 20 Minutes
By Ryan Cote

The perfect workout routine is one that combines strength training and some form of cardio. The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio workout and still reap the benefits.

So first of all, why is it necessary that you add cardio to your workouts? Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier, more lean and stronger overall.

But what are the benefits of cardio? Here is a short list that names just a few:

- it helps reduce stress

- it burns calories which leads to weight loss

- it makes your heart and lungs stronger

- it reduces your risk of certain diseases

- it reduces depression and increases confidence

- it gives you more energy and helps you sleep better

To sum it up, adding cardio to your workout improves your health and well-being which leads to a better quality of life. Combine this with strength training and you're on your way to feeling great, fast.

So how can you reap the benefits of cardio in only 20 minutes per workout? It's called Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.

The concept in a nutshell is shorter workouts, but higher intensity. This is accomplished by pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more times.

Here is an example:

Interval training is perfect for running. If you're working out on a treadmill or running outdoors, it's the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won't be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you've got yourself an effective cardio workout in only 20 minutes.

This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times.

You'll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer...all in only 20 minutes.

Ryan Cote is the owner of http://www.SimpleHealth123.com, a health and wellness website providing healthy aging products and free resources. Come visit and sign up for his free e-mail course, 4 Days to Better Health.

Ryan Cote is also the owner of Get Healthy! The Anti-Aging Report found at http://www.GetHealthyReport.com

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Beyonce's Deja-Vu Featuring Jay-Z

Listen to this hot track by Beyonce Knowles, featuring Jay-Z. Check it out at Dont-Cha.blogspot.com

How Did Janet Jackson Lose All That Weight?

Janet lost 60 lbs in four months with a diet to your door service call FreshDining. The program alotted her less than 1500 a day. She also worked out with her personal trainer. Check out her before and after photo's above. She really did her thing to get that weight off. Congratulations Janet!!

source: SingersRoom.com

A Smaller Waist Can Be Yours

A Smaller Waist Can Be Yours
By Rebecca Kordecki

The Holidays have come and gone, there has been much celebration, quality time spent with families and lots of memorable moments. As we roll into another year filled with hope and determination and a fresh list of New Years goals in our sights, ninety percent of us probably included a goal regarding health and exercise.

Which area do you suppose it is? What is the one area on the body that by making another area larger it looks smaller? Okay I’ll tell you…the waist. By increasing the size of your shoulders and back you can create the illusion of having a smaller waist. Now granted this is fantastic if you are a bodybuilder and don’t mind your latisimus dorsi (back muscles down the sides of your body) looking like Bruce Lee’s. Men may not have an issue with that idea but most women aren’t going for that look. While lifting weights specifically for your back and shoulder muscles will help to give the illusion of a smaller waist, in this article I will address other ways to achieve the goal of reducing your midsection.

The first step is to make peace with the body type and waist size you were born with and then take the appropriate steps towards shaping up what you have. Your waist size is essentially predetermined by your ribs and hip bone skeletal structure while the rest of your waist size is a result of how much fatty tissue surrounds the area. No one likes to hear that you must lose the fat to gain the prize because we all know it means things in our lives have to change.

How many of us happily gravitate towards change? Yes, it’s true…change is hard, but without change, things, including your waist measurement, will stay the same. The reality is that the body has a mind of its own when left undisciplined. But with a bit of discipline and some old fashioned hard work you can become the master of your body. A smaller, tighter midsection and stronger core are all within your reach if you are ready to do what it takes. Before I discuss what you must do to reduce your waist size let’s dispel some misconceptions that exist regarding this topic.

#1 Breathing exercises will shrink your waist

While it is true that breathing and diagrammatic exercises will tighten your tummy they will not reduce the body fat that expanded your tummy to begin with.

#2 Electronic Abdominal Exercise Belts will give you a six pack

These belts do nothing more than reduce the size of your wallet. Fortunately, most of the companies that lied in their claims on TV infomercials are now being sued in a class action suit for their false claims.

#3 Hundreds of crunches a day will give you a smaller waist

As a competitive fitness model, if this were true I should have the smallest waist on the planet. Unfortunately, I do not. I was born with wide hips and thus the size of my waist is proportionate to that fact. No matter how many crunches or leg lifts you do you cannot crunch your way to a tiny midsection. The fat around the waist needs to be shed before you will ever see the results of all those crunches.

Now that we know what doesn’t work for obtaining a smaller waist, let’s get to what does work.

Choose A Goal

First you must choose your goal. I will always sing the praises of goal setting. Why? Because it really does work. Okay, now that you’ve chosen a goal, write it down! Remember, seeing it in front of you each day in black and white makes all the difference. Do you want to lost five pounds overall? Do you want to just get a smaller waist so your pants aren’t so tight? Do you want a smaller waist but also a stronger core (abdominal and back strength as a unit)? What’s your goal? Whatever it is, choose it now.

Every goal in life usually takes hard work to get it and this is no different. If it were easy, America wouldn’t have the obesity epidemic it has and everyone would have a waist the size of Pamela Anderson or Cher (and no I don’t believe the rumor that she had a rib removed to reduce her waist size). So if you’re ready to commit to the work here are some action steps to help you achieve a smaller waist.

Diet

The most important thing is not to skip meals so that when you finally eat you eat large unbalanced meals. Ideally, you should graze throughout the day. Small but frequent meals are one of the keys to a smaller waist. If you continuously train your stomach to expand with large meals, eventually it will permanently extend to accommodate this eating pattern. Small meals throughout the day (3 to 4 with a snack in between) will keep you satiated and your stomach won’t have to keep expanding to allow room for the overabundance of food.

Also, eat slowly. Chew your food as this will aid in the digestion process. The slower you eat the sooner the brain will be able to register when you are full. You must allow time for this to occur. We tend to overeat when we eat in a rush. Try to make meal times relaxed. Be sure to eat a diet full of vegetables, grains, lean proteins and some good fats.

One last great tip, eat your last meal 2 to 3 hours before bedtime. This will give your body time to begin the digestion process before you lay down for bed and all your bodily functions begin to slow down. This simple habit will truly make a difference.

Exercise

Probably the most important element on this mission to a smaller waist is that you begin to include exercise, cardiovascular as well as weight training, to your daily routine. If you want a great beginner’s weight training routine, refer to our last issue of this magazine in my column or go online and look under “exercise programs for beginners” or whatever level you may be at.

Obviously, if you are carrying excess body fat around your waist the only way to make your waist smaller is by losing that fat. You must begin an exercise routine right away. Additionally, cardiovascular exercise needs to become your friend. Whether it is, walking at a brisk pace, jogging, biking, tennis, hiking, whatever it is, you need at least three days a week for thirty to sixty minutes a day to make a dent in the fat loss goal. Please be rigorous and ask yourself these questions as you do this cardio exercise. Are you working up a sweat? Are you feeling challenged? Are your glad when it’s over? If you answered yes to these three questions, chances are your doing the cardio work at an appropriate level to encourage fat loss and changes in your body. Otherwise, why bother. Don’t just go through the motions, do the work and the results will be yours!

Area Specific Exercises

I know in the beginning of this article I said all the crunches in the world wouldn’t give you a smaller waist but once the excess fat is gone from your midsection, yes, abdominal exercises and core strengthening moves will give you the finishing touch to a tighter and smaller waist. I will describe three excellent exercises for working the midsection and core strength. Of course there are many others, but start with these and add others as you progress. Include these exercises 2-3 times per week with your new fitness program.

Basic Crunch (front abdominals)

Lie on your back with your knees bent and feet flat on the floor. Gently clasp your hands behind your head. Never pull on your neck. Slowly, curl up bringing your shoulders off the floor about 6-10 inches. Consciously tighten your midsection as you lift. Be sure to exhale as you curl up. Slowly lower. Repeat 15-20 times. Do three sets.

Twisting Crunches (side abdominals)

Begin in the same position as the basic crunch but this time bring your knees up, feet off the floor. With your hands clasped behind your head twist your upper body so your right elbow meets your left knee. Squeeze, then return to starting position. Now twist your body so that your left elbow meets your right knee. Squeeze and return to starting position. Repeat 10-15 times on each side. Do three sets.

Plank (core strength)

Lie face down on the floor. Place your hands and wrists directly under your shoulders. Press your toes into the floor. Firmly with total body strength, press up until your arms are locked out straight and your body is in a nearly straight line (as if you’re about to do a push up). This is the movement. Simply hold this position for 15 seconds to start with. Then slowly lower down to the floor. Repeat three times. Work up to 30 second holds. This movement is an excellent core strengthener and will tighten many muscles if done regularly.

Follow the above suggestions and you should be well on your way to obtaining the waist size you desire, providing it’s a realistic goal. Remember, there is no magic pill to any health and fitness desire. The only way to get there is through hard work, commitment and discipline. There is truly no better feeling than reaching your goal and knowing you did whatever it took to get there. So go for it…start today!

Rebecca Kordecki is available for fitness coaching/consultations and speaking engagements. Please visit http://www.rebeccakordecki.com for more information.

Rebecca Kordecki, owner of Mobile Fitness & Massage, has enjoyed a very full career as a personal trainer, massage therapist and spokesperson for the past 13 years shaping up some of Hollywood’s finest. Her client roster has included such celebrities as Raquel Welch, Hunter Tylo (“The Bold and The Beautiful”), Scott Wolf (Party of Five), Tom Arnold, Dwayne “The Rock” Johnson, Oliver Stone, Jim Belushi, Erika Eleniak, Elijah Wood and Kevin Bright (Executive Producer of “Friends” and “Joey”). Additionally, she has been a highly sought after massage therapist in Hollywood known for her “strong, yet healing hands”. Rebecca’s company Mobile Fitness & Massage provides a full range of personal training/diet coaching/meal planning/massage therapy services as well as motivational speaking and fitness consulting. Rebecca’s company recently expanded to include bi-coastal service. Beginning in 2006, Rebecca began offering her services in Manhattan and Southampton. To contact Rebecca and learn more about her services visit
http://www.rebeccakordecki.com/contact.htm

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