Tag Archive - fitness

Using the Right Meal Replacement Shakes

December 10, 2010 in Uncategorized with 0 Comments

A balanced nutrition plan consisting of the right amounts of fats, carbohydrates, and protein are called macronutrient levels. There are a lot of suggestions as to what is the right macronutrient ratio that people should have but the truth is that you have to find out the right daily caloric intake based on your fitness progress. If you notice that you are losing fat or gaining muscle, you are on the right track; otherwise you may need to make some changes. It could mean that lowering your daily calories from 15% to a 20% deficit or shifting around your calories between your maintenance level and deficit level. You also might have to work out more often and with more intensity and the same goes for muscle.

A commonly used macronutrient level is 50% carbohydrates, 30% protein, and 20% fat. This may not always be the right one that you should start with. You may need a higher protein filled diet depending in how carbohydrate sensitive you are and what you are aiming for.

The next thing that you should know is the number of grams in each of the major macronutrient areas so that you will be able to understand nutrient labels. One gram of carbohydrate and protein is equal to four calories and one gram of fat is equal to nine calories.

You will notice that fats are denser. They are important and not all fats are bad. You need the essential fats like poly and monounsaturated fats. Just be careful of how many grams of fat that you eat. Let’s do an example with a male who should eat a caloric deficit of 2400 calories daily. Take note that carbohydrates will represent 50% of the calories, 30% of protein, and 20% of fat. It will be calculated this way:

2400 x .5 = 1200 calories of fats, 2400 x .3 = 720 calories of protein, and 2400 X .2 = 480 calories of fat.

Remember that for every 4 calories of carbohydrates and protein is equal to 1 gram and 9 calories of fat is equal to a gram.1200 calories divided by 4 is equal to 300 grams of carbohydrates a day. 720 calories of protein divided by four is equal to 180 grams of protein a day. 48 calories of fats divided by 9 is equal to 53 grams of fat per day.

A breakdown of the calories of all the six meals a day would be computed by dividing, by six. Calculations would amount to the following: 300 grams of carbs divided by six is equal to 50 grams per meal, 180 grams of protein divided by 6 is 30 grams of protein per meal, and 53 grams of fat divided by six is equal to 9 grams of fats per meal.

You have a rough idea now of how many calories and grams this male should look for in a meal replacement. You want the meal replacement shakes to be equal with these numbers. You should not exceed them too much but it is better to have a little more than nothing at all. Some of the calories can also be fulfilled by milk and juices. You can always burn calories through exercises and nutrients are essential in maintaining your energy for workouts that last 30 to 45 minutes daily.

Do the same formulas for calculating calories for females. You should use this formula if you are planning to take in meal replacement bars or drinks. Meal replacement shakes for weight loss should be carefully matched with your daily caloric meals for maximum results.

A 3 Step Formula To Successful Weight Loss

November 9, 2010 in Uncategorized with 0 Comments

It’s not hard to understand the process behind losing weight. It’s simple mathematics, but it’s applied in different ways for different programs like weight loss 4 idiots and others. The difficult part of the process of losing weight is changing the habits that cause you to overeat or resist exercise. It takes stores of commitment and motivation to move these mountains. However, with the right understanding of what you really have to do you can start to move forward.

When people try to lose weight they become obsessed with kilograms, pounds or ounces. Unfortunately this is highly counter productive to a solid weight loss program. The real measure of weight loss is actually calories. What you must do to lose weight is consistently consume less calories than you burn. Only then will you start to tip the scales favorably. And only a very small deficit will make a difference in the long run.

The first thing you have to do to start to lose weight and keep it off is understand calories. You must start reading food labels and books to appreciate how much energy you’re consuming in your diet and how you can make some calorie savings by making different food choices. You also have to understand how much exercise you need daily to burn the calories you consume. You’ll be surprised how simple it is with just a little practice.

The second important thing you need to do about your weight loss is to decrease your caloric intake. You don’t have to do this all at once. But you do have to have an appreciation for how many calories you’re eating with each bite of food. As you begin to learn how many calories different foods contain you’ll be able to recognize alternatives that will save you calories without reducing your enjoyment of food. It’s remarkable how powerful this knowledge can be.

The third step towards weight loss is to be more active. It’s not necessary to become an athlete to lose weight. You just have to have regular activity in your life. Taking the stairs instead of the elevator, going for a walk in the morning, playing table tennis or doing some yoga will all increase your caloric burn and drive your weight loss forward

These three simple steps or principles are the basis for how to achieve weight loss. It’s not rocket science. You should be able to understand and apply these steps slowly and soon you’ll be losing weight and keeping it off. The good thing about doing something simple like this is that you can stick with it. Then it’s just a matter of time before your weight is gone for good.

Green Tea and Weight Loss: Don’t Get Fooled

November 2, 2010 in Uncategorized with 0 Comments

Green tea is now extremely popular and everyone including trainers, fitness experts and doctors discuss about the benefits of green tea. Green tea is the leaves of Camellia Sinensis that are dried reducing oxidation as much as possible. Green tea contains polyphenols, catechins and many other compounds that are helpful in promoting overall health.

A lot of studies and researches are done on green tea to understand the benefits and effects. All of the studies try to isolate compounds of green tea that helps in curing or preventing certain type of disease. There are also certain unproven claims about the health benefits of green tea.

A number of clinical studies were done on mice to find out how green tea weight loss is linked. From the studies, it was observed that 24% of weight is lost by mice that exercised regularly and 47% of weight is lost by mice that drank green tea. The interesting observation is that mice that drank green tea and exercised lost up to 89% of the weight. All the mice were fed a high fat diet to note down the results. So, green tea definitely helps in losing weight, but it doesn’t mean you can do nothing and lose weight simply by sipping tea.

There are many versions of green tea on the internet claiming to help people to lose weight dramatically. No type of tea can guarantee the amount of weight you may lose. Even though scientists have proven anti-obesity properties of ancient Chinese tea, you can’t simply hope that tea will help you to achieve your weight loss goals.

Instead of eating processed foods, you should try to eat natural home cooked food with lots of fruits and vegetables. This way, you don’t have to starve yourself and at the same time, you can consume all nutrients required for a fit body. You can also buy gym equipment from treadmills for sale places and start working out in your own home. Your changes in lifestyle along with green tea will help you to lose weight and become healthy.

Page 1 of 41234»