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

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

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

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