Beginner Weight Loss Tips: Simple Ways to Burn More Calorie

Fit with chrisLosing weight and getting into shape can be a long process. However, you do not have to completely reinvent your life in order to burn additional calories and begin to live a healthier lifestyle. In fact, there are a number of simple steps that you can take that will result in burning some additional calories. These simple ways to get more exercise can help you to begin to lose weight, build physical endurance and get started on the path to better health.

Park in the Back

When pulling into a parking lot, choose a spot in the back of the lot. By doing so you will add a few steps to your daily routine and add to the total number of calories burned. When possible, carry your bags to the car instead of using a cart. Carrying the additional weight of the bags will also help you to burn more calories on the walk back to your car. If you do use a cart, you can get some more exercise by walking it back to the store instead of leaving it in the parking lot.

Take a Stand

It is estimated that a person burns 50% more calories standing up than sitting down. You should try to spend as much time as possible standing up throughout the day. For example, you could stand up while talking on the phone or while watching television. Standing up also helps to improve circulation, which is important for those who spend a lot of time sitting down at work or at home or who have circulatory problems.

Weight Training

You don't have to buy a lot of expensive equipment or go to the gym to get a workout. Simply doing a few push-ups, pull-ups, squats or other exercise will help you to limber up, build muscle and burn more calories. These simple exercises can be completed in an office, in the living room or wherever you are. Add repetitions over time to keep the workout useful and to continue burning calories. There are plenty of myths that you may have heard about weight and strength training. Don't fall into that trap!

Take the Stairs

Taking the stairs instead of an elevator is another good way to burn additional calories in your daily life. If the trip is too far to walk the whole way, just walking a few floors before getting onto the elevator will still help you to burn more calories than simply riding the elevator for the entire trip. It is also beneficial to walk down steps, as this too will burn more calories than riding on an elevator.

You will not only be burning calories when you are exercising, you will also be building muscle. As muscle needs more energy than fat, the addition of muscle to your body will result in your body using more calories even while you are resting. To keep burning calories and building muscles, you should strive to be more active and to get a little more exercise each day. By starting small and staying with it, you will likely be surprised how easy it is to get into the routine of exercising and to begin shedding pounds.

About the Author:

Fit with C.H.R.I.S. is a celebrity style personal training service for clients that need that extra push! They provide the option to train in a private facility or in the comfort of your own home. Their program is designed to assist individuals in their everyday wellness needs.

Photo Credit: Ed Yourdon via Compfight cc

Healthy Desserts Made Using Rapeseed Oil

cupcake - healthy eatingWe all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, but not as many of us know the benefits of using this delicious oil as a replacement ingredient in some of our favourite desserts, changing them from naughty treats into a truly healthy option.

When trying to become fit and healthy it helps to have a basic understanding of the essential vitamins and minerals we need to push us in the right direction, but past that it’s really a case of making smart choices so we can then move forward and choose to cook using healthier ingredients, such as rapeseed oil in place of a less healthy alternative, so to slowly but surely increase our overall health.

For some delicious, healthy dessert recipes using rapeseed oil to put you on this path right away, look no further than the wonderful four examples below:

Scrumptious Carrot Cake

There’s something about carrot cake that makes us go weak at the knees, with carrot cake being voted at the United Kingdom's favourite cake, according to a Radio Times survey from 2011. Though carrot cake in its traditional form has been incredibly popular since the second world war, you can easily make a much healthier version using non-traditional cooking oils to suit your pallet.

To make carrot cake using rapeseed oil, use 75ml of rapeseed oil in replacement of butter during the cooking process, then cook the cake as you normally would using traditional ingredients. Making this one, simple change will reduce the saturated fat of your carrot cake by a staggering sixty percent.

Warm Oat and Blueberry Muffins

Once again replacing butter with rapeseed oil for a significantly healthier dessert, don’t be afraid to cook up a large batch of warm oat and blueberry muffins at a time, as once cool they are ideal for freezing to be enjoyed at a later date.

When you sit down with all your ingredients, swapping butter with rapeseed oil will reduce the overall saturated fat per oat and blueberry muffin by approximately seventy-seven percent. When looking for a healthy cooking oil available at Fussels Fine Foods take note of this difference, as only rapeseed oil can make that much of a difference between an unhealthy and, eventually, healthy dessert.

Unbelievable Chocolate and Cranberry Brownies

Though swapping out your cooking oil in this delicious traditional recipe doesn’t make as big a difference on the health factor as the previous two, when you also swap out your regular flour with self-raising wholemeal flour you’ll note a fairly substantial positive difference.

Obviously, chocolate brownies are never going to tip the health balance entirely, but these particular brownies certainly try their best.

Fruit-Packed Buttermilk Pancakes

Though pancakes are two fairly different desserts in the United Kingdom compared to the United States, this recipe can work well for both so long as you swap in your own traditional methods of piecing them together.

With pancakes being one of America’s favourite breakfast foods it’s no surprise that rapeseed oil has found a way to make them healthier, using one tablespoon of oil in the actual ingredients, as well as extra in the pan for frying the pancakes, for potentially the healthiest fried breakfast you will have ever tasted.

In conclusion, we all know the advantages of using rapeseed oil as our cooking oil of choice, rather than the traditional alternatives such as vegetable oil or sunflower oil, with some great desserts made using rapeseed oil including a scrumptious carrot cake, warm oat and blueberry muffins, unbelievable chocolate and cranberry brownies, and fruit-packed buttermilk pancakes.

About the Author:

Fussels Fine Foods is a company that believes in high quality simple food in the positive values of sustainable farming. To know about the kind of cooking oil available at Fussels Fine Foods, visit their website.

Personal Fitness Trainer – Do you need one?

Personal Fitness TrainerNowadays, there are numerous exercises or diets that we can do to become and stay fit and healthy. However, this vast choice makes it hard for non-professionals to choose the most efficient path to their goals. This is the reason why so many products have been made to teach you how to train on your own. But are these products better than the guidance of a personal fitness trainer? In this article, we will look at what a personal trainer is, and we will help you make the decision that is best for you.

What is a Personal Fitness Trainer?

Personal trainers, taking all that they do into account, are fitness professionals who will help you achieve your fitness and health goals. They have extensive knowledge of nutrition, of physical exercise and motivation. However, most notably, they construct personalised programs for their customers based on several assessments. As a result, they offer some of the most efficient training programs out there.

Advantages of having a Personal Fitness Trainer

The foremost advantage of having a personal trainer is the personalisation that they incorporate in their fitness plans. They achieve this by running numerous and different tests on your body. It is their duty to assess your current condition and synchronise the workout and diet plan accordingly. Personal trainers usually analyse your movements, nutrition and measure your body’s fat to muscle ratio. Based on the information they get, they construct fitness plans that target your weak spots and complement your strengths. Also, these assessments show if you have any irregularities such as movement dysfunctions.

The trainers will give you guidance on how to do the exercises in the plan safely and effectively. Even though you might think that some exercises are very simple, you will be surprised to know that many of them are easily done in the wrong way, in which they are not as beneficial to you as they could be. The trainers will watch for correct posture and movement, and they will make sure you do not endanger yourself with complex exercises. They will also help you in deciding the most beneficial amount of reps, sets and the overall tempo.

It is common knowledge that nutrition is just as important as proper exercises, whatever your fitness goals are. Therefore, it is very advantageous to have a professional who can give you nutritional advice on the correct food to eat before and after the workout. It is not your trainer’s goal to make you starve, but simply to point to the healthiest diet you could follow, which also matches your lifestyle. Creating a well balanced diet plan is essential in order to succeed as a fit and healthy person.

Hiring a personal trainer can be highly advantageous if you need some extra motivation. They will make sure that you keep your main objective in mind. To begin and continue fitness programme is not easy, the initial excitement usually wears off in a few weeks. It can be crucial to have a personal trainer to keep you motivated and also push you to achieve your fitness goals.

Disadvantages of having a Personal Fitness Trainer

fitness trainingWhile there are countless advantages of hiring a personal trainer, you must also consider some of the disadvantages. One of them is the generally high cost of employing one. Their cost can vary depending on your needs, on the trainer’s popularity, as well as on the location you choose for training. Having the sufficient equipment is also important, as the better equipment you can access, the better training your personal trainer will be able to provide. This can also be costly, of course. You could always become a gym member, or choose to buy the necessary items for your home. All of this depends on your preference and on how much you are willing to invest in your body. Nevertheless, personal trainers and the workout gear can both be quite expensive.

When hiring a personal trainer, always make sure that they are licensed professionals. As the job is increasingly popular and offers a good paycheck, more and more fitness enthusiasts declare themselves as professional fitness trainers without having the proper qualification. This, however, can cause you harm during the training process. An unqualified trainer might give you incorrect exercise or nutritional advice, which could hamper your progress or even cause you physical harm.

Can other training strategies offer the same quality of training?

Who hasn’t decided to start a new, healthy life and train on their own 4/5 times a week either at home, or in the gym? As most people have experienced, after the enthusiastic beginning, there is always something else to do rather than exercise, training is getting lower on your list of priorities, until you are back where you started. Nonetheless, some people possess an incredible amount of self-discipline, in which case working out at home will not be a problem and is certainly more cost effective than employing a personal trainer.

It is crucial to do exercises that are safe and effective, in order to achieve your goals. To fix this problem, workout DVDs of personal fitness trainers can be a cheap and fun solution. You will be able to choose from various workout routines and find the one that you find most beneficial. A well recommended one is this one – Personal Training With Jackie: 30 Day Fast Start.  It gets great reviews and a rating of 4.4 out of 5 from 90 reviewers (at the time of writing). However, through such virtual instructions you will not receive the personalised care a personal fitness trainer can offer. Neither will there be someone with you to push you forwards when you need motivation.

There are plenty of options to choose from when it comes to training. There is no one good choice; it all depends on your preferences. It is crucial that you consider all of them carefully and analyse your current situation in order to be able to choose the method that suits you best. 

Personal Fitness Trainer – Related articles

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Vitamin K

Artichokes - Vitamin K

UK – 65ug (Female), 75ug (Males)

USA – 90ug (Female), 120ug (Males)

Needed For: Assists in blood clotting, so good for the healing of wounds.

Found In: Produced naturally in the body by the Intestines. Due to this and the small quantiities required a deficiency is rare. It is also found in green leafy vegetables and some cereals.

This vitamin is fat solouble meaning it is not lost very easily be the body. Any excess is stored in the Liver for future use.

The only time a supplement may be needed is by newborn babies. This is because they may not have enough of the bacteria present in their intestines to produce sufficient quanties of the vitamin. If this is the case a vitamin K injection may be give. Your health professional should be able to advise on this.

Click here for more vitamins and minerals needed by the body

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Vitamin D – Cholecalciferol

Vitamin D - Fish

UK – 10ug (Female), 10ug (Males)

USA – 15ug (Female), 15ug (Males)

Needed For: Helps with absorption of Calcium and phosphorous in the body.

A defieciency can lead to weak bones and teeth. It can lead to rickets in young children. A supplement may need to be given to pregnant woman, young children and babies and those over the age of 65. Seek medical advice if you are in one of these groups.

Found In: It is the only vitamin that we do not need to injest from food. The action of sunlight on skin will form the vitamin that we need. You only need a few minutes of sunlight a day to get the benefit, so there is no need to lie for hours in the sun which could cause problems.

Vitamin D is also found in oily fish, milk, offal and eggs.

Go here to find the essential vitamins and mineral list

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Vitamin C – Ascorbic Acid

Chillies - Vitamin C

UK – 40mg (Female), 40mg (Males)

USA – 75mg (Female), 90mg (Males)

Needed For: A healthy immune system, helps in the absorption of other vitamins and minerals such as Iron. Necessary for maintaining healthy bones and teeth. Helps in the repair of wounds and fractures.

A lack of Vitamin C is associated with high blood pressure. A deficiency will also lead to bleeding gums, nosebleeds and a lower resistance to infection. 

Found In: Many fruits and vegetables. Chilli peppers are a great source, the hotter the Chilli the higher the quantity of Vitamin C.

It is worth noting that because this vitamin is water soluble over cooking and processing can see it quickly diminish in food. For example fresh peas contain 24mg/100g. Canned peas only contain 1mg/100g. This is why it is always advisable to steam vegetables if you can.

Go here to find the excellent vitamins and minerals you need

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Vitamin B12 or Cobalamin

Vegetables - Vitamin B12UK – 150ug (Female), 150ug (Males)

USA – 240ug (Female), 240ug (Males)

Needed For: Formation of blood cells and nerves, helps prevent heart disease, keeps immune system functioning well. It is also helps to process Folic Acid (B9).

A deficiency can cause anaemia. This is especially true in older people as the body becomes less efficient at absorbing B12. If this is the case supplements or injections may be prescribed by your health professional.

Found In: Wholegrains, Yeast Extract, meat, nuts and vegetables.

To find more information about vitamins and minerals have a look here – http://beingfitandhealthyrocks.com/the-essential-vitamin-and-mineral-list​

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Vitamin B6 or Pyridoxine

seeds - vitamin B6

UK – 1200ug (Female), 1400ug (Males)

USA – 1300ug (Female), 1300ug (Males)

Needed For: Redistributing the amino acids round the body to create the thousands of different proteins we need. For example haemoglobin which carries oxygen in the blood. It works with the other "B" vitamins to help break-down and release energy from the food we eat.

Found In: Wholegrains, Yeast Extract, nuts, meat and vegetables.

Potential Problems: Having too much B6 can lead to a loss of feeling in your legs and arms, which is called peripheral neuropathy. This can be reversible, so once you stop taking the supplements the feeling subsides.

Always consult your medical/health professional before starting to take supplements.

Go here to find information about vitamins and what they do

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Essential Vitamins – B1 or Thiamin

Vitamin B2 - NutsUK – 800ug (Female), 1000ug (Males)

USA – 1100ug (Female), 1200ug (Males)

Needed For: Supplying the brain and nerve cells with adequate glucose, working with the other "B" vitamins to help break-down and release energy from the food we eat.

Research has also found a link between Thiamine and good mental health (mailto:http://en.wikipedia.org/wiki/Vitamin_B1) and may also helo prevents dementia.

Found In: Wholegrains, Yeast Extract, pork, nuts and vegetables.

Go here to find a list of vitamins and minerals

 

 

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Essential Vitamins and Minerals – Vitamin A

Vitamin A - Carrot

 

UK – 600ug (Female), 700ug (Males)

USA – 700ug (Female), 900ug (Males)

Needed For: Hair growth, Good vision, cell growth and maintaining a healthy immune system.

Found In: Liver, Milk, Butter, Cheese and oily fish such as Salmon and Tuna, leafy green vegetables, carrots, squash, cantaloupes and sweet potatoes.

Notes: Vitamin A is very important to the body. Much of our daily intake comes from orange coloured vegetables like carrots and sweet potatoes. These types of food contain beta-carotene which the body can easily convert into vitamin A.

Potential Problems: An excess of vitamin A can be toxic to the body. It can cause headaches, liver damage, double vision. An excess is classed as over 2000ug per day.

Vitamin A is fat soluble, so can easily be stored by the body mostly in the Liver. Beta Carotene on the other hand is not toxic. This means that it is better to have your Vitamin from fresh fruit and vegetables rather than from animal products.

A deficiency of Vitmain A is very rare in well-balanced diet and taking supplements may cause you problems, especially if pregnant. Always consult your health or medical professional if you are concerned.

Go here to find the essential vitamins and mineral list

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