How The DASH Diet Works

So how does it work? It’s really pretty simple; you eat foods that you already know are better for you while staying away from those foods that you have learned are not as healthy. Some of the foods that you are allowed to eat in this diet are fish, chicken, lean meats, vegetables, fruits, nuts, low-fat dairy such as skim milk, and legumes (green beans, alfalfa, and peanuts). This diet gives you the ability to enjoy many of the foods that are healthier for you while making you feel better. Of course, exercise is also an important part of any diet, so getting out of the house and walking, jogging, running, or swimming along with bicycling or any other outdoor sport helps your body to burn more calories and begin to trim some of the extra fat it may have stored.

Today, teen obesity is a big problem for junior and senior high students. Many teens watch television more than their parents did at their age and many more spend several hours every day talking to each other on Facebook, their cell phones, and on computer chat rooms. This has caused many teens to not get the amount of exercise they need to keep a healthy weight. If you need to slim down a little then following the DASH diet will allow you enough food to keep hunger away while exercise will help you work toward a better weight.

What is a healthy weight for you? Your best weight is normally decided by your BMI or Body Mass Index. This number tells you if your weight is right for your height. A normal BMI is between 19 and 25. This number can be found for you if you ask your doctor or nurse to calculate it. If you want to find it out for yourself, there are many websites where you can find your BMI by entering your height and weight. If the number is above 25, you may need to use the DASH diet and begin exercising regularly to help decrease your weight.

A good workout and eating healthy are the best ways to either lose extra weight or to keep a good weight as you get older. It’s always important to let your doctor or nurse know you plan to use this diet and let them know what kind of exercise you plan to use. If you have health problems that may keep you from using the DASH diet or some kinds of exercise, your doctor will be able to help you decide what is best for you. The most important thing to remember is that you can be healthier if you are willing to eat right and work out. It’s never too early to begin being healthy.

Just bear in mind that if you are to succeed in getting your weight down, and away from the serious health risks that obesity brings with it, then you are looking at an initial 3 to 6 month plan, and from then on, a way of life that should include exercise on a regular basis and basically a complete change to your initial way of life – but one where your new life will deliver incredible new dividends.

So, to bring your weight down as fast of possible you will have to significantly reduce your intake of saturated fats and refined processed carbohydrates and all the additional junk food.

Scrap red meat immediately and hit the lean meat, preferably just fish which include beneficial fats. Go for low carbohydrate vegetables and low carbohydrate fruits such as berries.

You will need to calculate how many calories you need daily for your health. Websites can do that for you. However, do not restrict calories, instead restrict carbohydrates, as refined carbohydrates are the major cause of weight gain and obesity.

Refined carbohydrates or also known as “processed” carbohydrates are such things as bread, pizza, cakes, cereals, buns, rolls, ice cream, pasta, tacos, potato chips/crisps, sweets, candy, store bought cooked meats/cold cuts, sausages/hot dog frankfurters cookies, biscuits, chocolate, all sodas, sugars and foods containing corn syrup, etc.

So, what should your daily allowance of carbohydrates for weight loss be?

Well, the answer can vary according to your levels of activity. The can range is from 30 up to 70 grams daily. However, 70 grams daily is extremely generous and is usually only intended for those who are engaging in cardio exercise and weight training.

Therefore, the normal low carbohydrate range is 20 to 45 grams a day. You must determine how strict you need to be but the best way is to experiment but be tough with yourself to begin with, and then discover what amount works well for you as an dieter.

So once you have restricted your daily carbohydrates (rather than calories) the following path is considered the BEST way to do proceed:

Method: Benign Dietary Ketosis

The term “benign dietary ketosis” was in fact supposedly coined by Dr Atkins, from his diet, the Atkins Diet. Ketosis in this case is described to manifest when your body undergoes significant carbohydrate restriction.

The benefits are argued to include an improved state of well being, a suppressed appetite and a substantial loss of pounds and inches. Please note that you should consult your doctor before you decide to eradicate almost all carbohydrates from your diet.

The reason that benign dietary ketosis is suggested to work well is that most obese men and women are insulin resistant, normally without being aware of it. Being resistant to insulin will mean you gain weight quicker and also find it difficult to lose weight as it’s considered harder to count calories rather than carbs.

Currently statistics state that 3 out of 4 Americans and adults form Britain are addicted to carbohydrates. Unfortunately, the average dietary daily intake of carbs for Brits and Yanks is about 350 grams. Sadly, most of those carbs are “processed” carbohydrates.

The key therefore to losing body fat quickly is to completely shift your body from burning carbs to burning fats. To achieve this, it is necessary to cut or if not completely eradicate ones intake of “processed” carbohydrates. If you cut your intake of carbohydrates, your bodies metabolism will then automatically shift to burning your fat stores which is when you will begin see your weight drop – quite dramatically in some cases.

Going on a low carb diet however is not unhealthy, as long as you get at least 30 grams of “unprocessed” carbohydrates per day as opposed to 350 grams daily! Make sure you also drink plenty of water and eat a stable diet of quality of proteins and good “healthy” fats.

To see if your are successful at achieving the state of “benign dietary ketosis”, you can take a urine test with some Reagant Strips known as “Ketostix” obtainable from your local chemist. Once that the reading appears in the “small” or “trace range”, this will mean that your are experiencing a maximum rate of fat loss.

In order to maintain a healthy body there is no minimum daily carb limit, but just make sure you get those carbohydrates from natural sources such as (preferably organic) fresh fish, leafy green vegetables low in starch and not a high carbohydrate fruit such as banana, but low carbohydrate fruits such as berries.

However, it’s obvious that regular weight and strength training and cardio exercise such as swimming, walking and cycling are also particularly helpful when your body feels it has lost enough body fat to be able to carry this out with no discomfort.

However, no pain equals no gain as they say, so even if you feel too embarrassed to get down the gym or simply still too overweight, those that succeed simply just get on with it. If your physical appearance is stopping you getting out there, purchase some “free weights” and start working out at in the comfort of your own home. Stick on some tunes and build your own positive mindset.

For example, proper strength training at home or down the gym, will increase your amount of lean muscle, which is your “METABOLIC FURNACE” that will burn extra energy consistently 24 hours a day.

Similarly, brisk walking or some intense cycling for several miles daily will speed up your metabolism. However, if you were to then go on and plow through your weight training program with the assistance of an additional powerful fat burning supplement – during and immediately after your routine – this dietitians argue will help both obese men and women on this diet see the most rapid results.

Greasy potato chips, cream-filled donuts, or your favorite candy bars are often packed with a ton of sugar and unhealthy preservatives. There are however plenty of healthy snacks out there for people concerned about their weight. The trick is finding the ones that both taste good and can help you reach your weight loss goals at the same time. Below is a list of 7 healthy snacks that fit the bill.

1. Celery and Low Fat Cottage Cheese

Instead of crunchy potato chips, indulge in 2 full stalks of celery and a cup of low-fat cottage cheese. This is a delicious, filling snack, and can be made even better with a little lemon juice or sea salt. There are only about 92 calories in this snack, as opposed to 160 calories in only 14 potato chips.

2. Crackers and Tuna

Instead of having that reheated cheeseburger from the dollar menu at your local fast food restaurant, create a delicious snack with half a can of tuna, 5 whole wheat crackers, and a bit of hot sauce. This is actually one of my favorites. Compared to the 440 calories you’ll find in the average cheeseburger, this snack only has 107 and it still tastes great.

3. Oatmeal and Fresh Strawberries

Skip the fatty milkshake and have a healthy snack of oatmeal and strawberries. Just 1 cup cooked oatmeal mixed with 3 diced strawberries will do the trick. Oatmeal is certainly healthy, but the best part is that it fills you up quickly. Your snack of oatmeal contains 160 healthy calories while the milkshake provides a whopping 440 calories.

4. Bananas

Skip the glazed donuts and snack on a delicious banana. Bananas are loaded with potassium, as well as carbohydrates, the body’s number one source of energy. In addition to that, the banana only has about 114 calories, while a medium donut contains about 225.

5. Black Beans and Cheddar Cheese

Instead of running to your favorite taco joint for a couple of soft tacos, indulge your craving for Mexican food with half a cup of cooked black beans topped with some reduced fat cheddar cheese. Add a teaspoon of hot sauce and some pepper, and you’re good to go. With this delicious snack, you’re getting a lot of protein and about 192 calories, while a few tacos from the fast food restaurant would have totaled more than 400 calories.

6. Cantaloupe

Don’t settle on that ice cream cone just yet. Instead, choose 2 delicious cups of fresh cantaloupe. You’ll be getting twice the daily recommended amount of Vitamin C, but you’ll only be getting about 112 calories. The ice cream cone isn’t too bad, with a total of about 140 calories (vanilla soft serve), but it isn’t loaded with those cancer-fighting vitamins and anti-aging antioxidants that the cantaloupe has.

7. Yogurt and an Apple

Choose a half cup of plain, low-fat yogurt and a sliced, medium apple rather than the apple pie you’ve had your eye on. Yogurt provides calcium, which is essential for healthy bones, and it’s another healthy snack that is great for weight loss. With the apple, you’ll be consuming about 200 calories, which is less than half the calories you’ll find in a single slice of apple pie.

While it’s not always easy to choose healthy snacks over junk food, the weight loss results will be well worth it. With a little creativity and research, you can keep healthy snacks on hand that you’re just as excited to eat as the unhealthy ones that are dripping in fat and calories.

As mentioned in different books, exercise extremely cut down fats in a quick way. Basic exercises taught in schools are very helpful in shedding off excess pounds. Running and jogging are best examples of this many exercises. It not only increases the level of your energy, it also helps you eliminate fats.

Exercise is the simplest concept of a weight down diet. One advantage of this program is to boost the capacity of your system in burning up of sugar. And it gives you the energy to get moving throughout the day. It also helps decrease the ageing process in your body.

When you exercise, you perspire a lot. And when you perspire, you need to drink plenty of water. Drinking lots of water must be given importance. It is also one of the helpful agents in burning your fats.

Engaging in different kinds of exercise and finding the time to do them is necessary here. This is simply because the body will program the exercise as part of its daily routine. One must commit himself to a regular schedule to promote a more efficient weight down diet.

Exercising every morning tends to be more stable in comparison to running in the evening. Exercise can be fun, especially when you do it with your loved ones and friends. You can even organize a mini group of runners in your neighborhood to encourage other people to exercise with you.

Scientific studies show that exercise develops our body and reduces the risk of dying prematurely from heart disease. It also prevents someone from having diabetes. It helps people to reduce high blood pressure. And the most important thing, frequent exercise controls weight.

Our personality improves when we exercise because it promotes psychological well-being. Most people who observe proper exercise are characterized to have good posture and proper body alignment. And, exercising for weight down diet increases the metabolism of your body.

There are many benefits when you exercise. This is evidences in the numerous books and health digests as well as other forms of medium that promotes exercise. Exercise is not just for people who have bulging fat on their bellies.

This task is designed to help everybody have a life free from sickness and other forms of ailments. Far from what you know, exercise towards weight down diet gives us more strength to do our daily tasks efficiently and effortlessly. Exercise is truly a wonderful and healthy way to lose weight.

The word ‘Ideal’ implies that there is one perfect weight for a given cyclist but this is not true. The answer to the question posed in the article title depends on what the aims and lifestyle of that cyclist are. The needs of a professional athlete are very different to those of the cycle tourist or someone who just uses a bicycle for transport. Having said that, there is a truth understood by anybody who has ever toiled up a steep hill on a bicycle – fat is hard work when the road rears up!

Cycling for health

If you only cycle to keep fit and well and are not interested in performance, then you don’t need to concern yourself with your weight, beyond keeping it within a healthy range. Some people refer to Body Mass Index (BMI) for this, but I don’t like it because it doesn’t take into account how muscular your body is. Muscle is good, excessive fat is bad but BMI ignores the difference.

My advice would be to use your cycling to help get your weight down to the point where you don’t have a roll of fat round your waist, or at most just a small one. Don’t go so far as to have all your ribs sticking out. If you achieve this then you will be maximising the health benefits of your time on the bike.

Cycling for fitness

If you are trying to maximise your cycling performance, you should pay close attention to your weight. Any excess fat is a burden to carry uphill. You will go downhill faster than your skinny buddies, but that will never make up for the time lost climbing. The steeper the hills, the worse it gets.

Upper body muscular bulk will not help your cycling either. Lance Armstrong came from a triathlon background and his swimmer’s upper body muscle was a handicap on the bike. It was only when he reduced the size of his upper body that his road cycling performance improved. If he’d still been a triathlete, his swimming would have suffered when he did that. This is why I say that the ideal cycling weight depends on what type of cycling you do, and what your goals are.

The specialist climber

If you look at the ‘mountain goats’ of the pro peloton, you will soon notice that they tend to be incredibly skinny. The truth is that they constantly battle to keep their weights down to that level and some have eating disorders. That isn’t a healthy thing to do, but it is an individual choice to make. If you consider yourself to be a climber, just be very careful not to overdo your weight loss – winning a bike race isn’t worth dying for and Anorexia Nervosa isn’t something to play about with.

What is my ideal cycling weight?

I have a lot of experience of cycling in the Pennine hills of northern England. I have done it fat and I have done it skinny and I can tell you straight that cycling round here is easier when skinny! I overdid it a few years back and got too thin. I looked gaunt, I kept getting ill and I didn’t have the stamina that I have now. I could climb the first few hills quickly, but then I’d get exhausted and perhaps come down with a cold a few days later.

Over the years, I piled a lot of weight on. Sure, I stopped getting ill but I got to an unhealthy size and felt really unfit.

I’m 6’1″ tall and a medium build. For me, as a cyclist who enjoys riding in the hills and mountains, below 168 pounds is too light, above 182 pounds is too heavy so I’m aiming for about 175 pounds. You should be able to work out a range of weights like that for yourself. Aim to lose weight until you are slimmer and fitter. If you overdo it, put a couple of pounds back on and maintain that weight from then on.

#1. Drink water – Especially Before Each Meal!

Drink a big glass of water at least 20 minutes before each meal. This will help to make you more full before you sit down to eat and help you avoid over-indulging.

#2. Portion Size

This just makes common sense and it’s going to take a bit of self discipline. Only cook exactly as much as you want to eat at that meal. That way you’ve taken away the temptation of loading your plate up with second helpings.

#3. Eat a Balanced Diet

Fruits, small portions of meats and lots of fresh or steamed vegetables. You’d be amazed at how many tasty, low fat meals you can prepare quickly and easily. Get out of the “convenience” mindset, get off your duff and cook the right kinds of healthy foods. You can grill, bake or broil meats and veggies for fast healthy meals.

#4. Cabbage Soup Diet

This is an old favorite that has been popular for years. If you’re looking for a quick fix then the cabbage soup diet may be your answer. However, it’s NOT a long term solution and unless you learn new eating habits you may find yourself eating a lot of this soup.

#5. Sweat it Out!

Sitting in a sauna or a hot tub for short periods of time is a great way to detox your body and sweat off pounds of water weight. Make sure that you only do this in moderation as it can be dangerous if you overdo it. As a matter of fact, I highly recommend that you get a complete physical before you begin any type of weight loss diet.

#6. Exercise

You can help yourself lose weight a LOT faster by getting up and exercising. Exercise will help you burn off calories much faster and it will fill you with energy and a renewed sense of purpose. Try taking a walk instead of watching television. Buy an aerobics tape and sweat with the oldies. Get on a stationary bike and pretend you are biking through a seaside town. Add exercise into your daily routine and you’ll find that it becomes a regular staple in your life. You’ll also be free to eat a bit more liberally without having to constantly watch your waistline.

#7. Find a Great Weight Loss Guide and Follow it

There are many great weight loss products that you can buy that will give you a proven step by step guide for losing weight fast and for good. Buying one will allow you to have a step by step process which will help you reach your weight loss goals much faster and with no confusion.

Common! Marriage does not mean that you do not have to look attractive anymore. In fact, to keep the electric attraction ongoing and keep your hubby glued to you, your looks matter a lot. Now, do I have to give reasons for the statement?

Miss Perfect 10 to Mrs. Fat Aunt

So let us find out the factors that change your waist line from 10 to 18 within 6 to 12 months from marriage.

o You think you have found a partner for life, no need to attract him anymore.

o You need to let your hubby know that you are a good cook.

o You cook for the family, giving preference to their choice.

o You eat as much as your partner, talking and munching!

o You eat the left-over, trying not to waste food.

o Your partner encourages you to eat more showing that your extra fat is not going to turn him off.

o You want to be loved unconditionally, not happy with the marriage, feeling disrespected, rejected and unloved.

o Pregnancy occurs

Think about it…

The secured feeling you get out of marriage is playing devil….the reason why you are putting on weight. As you do not have to attract a partner any longer, you stop taking care of yourself. When the marriage ends (God forbid!) and you are out of your dream castle, you see the mirror and scream, “Oh-my-God!! What I have done to myself!! Look at me…I don’t know the woman in the mirror”. So, you decide to shed your extra pounds, its time for another partner hunt! But why should your broken marriage be the only enthusiasm for being in shape? Be practical and don’t spoil what can be your life long asset, your desire for a good figure will give you a good healthy life style as well.

Cook food to make your husband happy, that’s really good! But you should not repeat richest meals and the creamiest desserts every day if you do not want to see your waist line increasing. And please let me tell you…you need to eat according to your body requirement. Not as much as your husband is eating, he has a bigger body than yours, so he needs more than you. You, as woman tend to please others and your motherly instinct resulting in putting the needs of others before your own. Do not do it. You can set an example for them, giving a good diet and healthy life style. They will understand and be supportive. Again, you do not like uneaten food left on plates because you were taught to finish your meals. So do not serve food when not needed or you know it can go waste.

The next reason for your increasing waistline may be your hubby is encouraging you to eat more, so that you do not look attractive any more and so he will compete less. Do not give into his insecurity, take him along with your weight loss program, and let him understand that you also want to see him in shape and in good health.

Another reason is unhappy married life, studies show that couples who are happy, stay in shape than those who are not. The reason behind this, you tend to put your concentration more on food and find solace in eating and cooking whatever you feel like, to suppress your depression and frustration. Hey, for heaven’s sake, change the idea of eating more!! This will cause you more depression in the long term.

And finally when pregnancy is knocking the door, you overeat during pregnancy and become too inactive, believing that you need to eat a lot more than you actually do and also you slow down and relax more than should. And the sudden hankering for special foods during this time only multiples the problem. Once you deliver the child, you stay at home putting the needs of your child and family before your own. Keep a close look on your weight gain during this period of time. If you gain more fat, you can have complexities during your child birth. Do light exercises as recommended by the doctor and eat healthy but do not overeat.

Stay fit for a successful married life ahead…

Life changes after marriage, you are more loved, more cared and more secured than ever. The first 12 months are the formative months for your marriage. Do not let it go. Staying fit will give you confidence to lay the foundation of your marriage, and at the same time you will remain attractive to your husband. If you put on weight, you only store trouble for the future.

When it comes to losing weight after having a baby, there are many things you should do, and many things you shouldn’t. The key to keeping in good shape and staying positive, is a healthy diet, and not many people will disagree with me on that. The first few months after birth are going to be exhausting, and eating a healthy diet will keep your energy levels up, and you are going to need all the energy you can get.

So what is the quickest way to lose weight after having a baby? The Secret Foods to eat.

I mentioned above that I lost over 2 stone, in a couple of months after giving birth to my first daughter, and this was all down to gentle exercise, and a diet of healthy foods which help you burn fat better than a regular unhealthy and unplanned diet. I also mentioned about keeping those energy levels up, and that is the key to losing weight after pregnancy, because without it, you will get nowhere, and slowly pile on the pounds.

So what foods can you eat to burn fat faster?

It’s no secret that eating a couple of foods can help you turn your stomach into a fat burning furnace, and also give you energy. Did you know that a certain type of oil, will help you burn fat faster, and it’s not bad for your heart, and wont make you gain weight? Many people think that eating fat is bad for you, and its true some are, but it’s also true that some can help you speed up metabolism and burn fat.

I suppose you think I’m talking about something that is impossible to get hold of? I’m not, and you can buy this in any supermarket. I used this in cooking straight after pregnancy, and with a little gentle exercise in the first few weeks, I managed to keep my weight down. It was in the 3rd week of following a plan, that the weight started to fall off, and all with eating a healthy diet.

1. Make A Goal

Make a goal that will challenge and motivate you. For example, I want to lose 12 lbs in 30 days or I want to lose two inches off my waist in 30 days or I want to lose my muffin top in 30 days.

2. Keep a Fitness Journal

Keeping a fitness journal provides many benefits including, but not limited to, the following: brings awareness to what you eat; helps curb compulsive eating; allows you to monitor your training activity and progress; emphasizes your commitment to health; serves as a medical record; and, helps you stay motivated, break old habits and form new ones.

Recommended journal entries:

The Goal

Writing down your goal will reinforce and serve as a constant reminder of the task at hand.

Take a Before Photo

Take a picture that accurately depicts your current physical condition. Reality! Put one in your journal and one on the refrigerator as reminders.

Record Body Weight and Measurements

Enter your weight and the circumference of the widest part of your arms, legs, waist, hips, back/chest and neck. Determine your body fat with a body fat caliper. For consistency purposes, use the same measuring devices from start to finish and measure the same areas of your body. Record your starting measurements and weekly follow-ups.

Record Workouts

When weight training, record each workout including the exercise, set, reps, weight, start and stop time. For cardio/aerobic exercise, monitor the type of exercise, the intensity level and the length of exercise.

Enter Meals

Record your caloric intake. If you are too busy to write everything down, then record one thing – your sugar consumption. It is that important! Calorie counters (many of which are found free on the internet) are great tools to help you monitor your caloric intake and nutritional choices.

3. Don’t Diet – Follow Nutritional Guidelines

When it comes to losing weight and keeping it off, a healthy eating plan trumps dieting every time. Why? Because nutritious eating is a lifestyle change whereas dieting is short-lived. The goal is to lose body fat in a quick and healthy manner. Adopt the following the best you can.

Drink Water

Drink as much as you can – keep your urine clear. Every morning drink 12 – 16 oz. water, with juice from half a lemon and enough cayenne pepper to feel the heat (1/2 tsp.). This will jump start your digestive system and boost your metabolism.

Eat Breakfast

Eat within an hour of waking – it is your most important meal of the day! An example of a well-balanced breakfast would include three eggs, grapefruit and an 8 oz. glass of low fat milk.

Eat Balanced Meals

Eat three balanced meals and a minimum of three snacks per day.

* Meals – include Protein, Carbohydrates and Fat in every meal. Try the following daily amounts to maximize fat loss: Protein – eat the weight of your lean body mass converted to grams of protein (for example, if your lean body mass is 150 lbs, eat 150 grams protein); Carbohydrates and Fat – keep your consumption of each between thirty and forty percent of the total meal.

* Snacks – keep the same ratio of protein, carbohydrates and fats as discussed above (this ratio does not pertain to the protein shakes/snacks mentioned below). Try to keep the snack’s calorie count at approximately 200 (if you like protein bars, chose bars with as little sugar as possible).

Drink a Protein Shake After Your Workout

Drink a low carb protein shake within an hour after your weight training and/or cardio workout. Your body needs to be replenished with the nutrients it burned during exercise so that it can build muscle and maintain an increased metabolism. Each shake should include between 22 and 45 grams of protein. Chose a protein powder that contains Whey and Casein protein (not soy protein) and a low carbohydrate/sugar content (under 5 grams per serving).

Eat a Light Snack Before Bed

Eat a light snack (a cup of cottage cheese, low carb protein bar or a low carb protein shake) before bed to keep your metabolism running high during sleep.

The “Even Later” Late Night Snack

If you want to take full advantage or your metabolism, drink a protein shake approximately 3 hours after you first fall asleep. Drastic? Yes, but works!

No Sugar

Limit your sugar intake as much as possible. Determine the sugar content of everything you eat by reading the Nutrition Facts label. Avoid foods with a sugar content higher than 5-10 grams/serving.

No Breads or Starchy Vegetables

Don’t eat breads, crackers, tortillas, chips, rice, potatoes, etc. Compensate by eating lots of greens.

No Alcohol or Soda (including diet soda)

For a reward or a little stress relief, one glass or red wine with dinner is ok.

Vitamins and Supplements

Consider the following: multi-vitamin; fiber; fish oil; green tea; probiotics; and, garlic. Only take the recommended daily dosage and remember most nutrients will come from the foods you eat. Many protein powders contain added vitamins, minerals and amino acids as well.

4. Workout Daily

Daily exercise is required to build/tone muscle, boost your metabolism and burn calories that stem from fat. Incorporate the following exercises into your routine for maximum results.

Weight Training

Lift weights 3x/week with at least one day’s rest between workouts (train Monday, Wednesday, Friday, for example). Try to keep your workouts within an hours length and pick a training program that focuses on full body workouts for each training session.

Finishers

HIGHLY RECOMMENDED! Upon completing your weight training session, rest a couple of minutes and do a short high intensity workout. Some examples of this include the following:

* Sprints – sprint 30 seconds, rest 30 seconds and repeat 9 more times

* Jump rope – continuously for fifteen minutes, increase the repetitions on each subsequent workout

* Countdowns – pick two exercises (dumbbell swings and squat thrusts, for example) and, with no rest, do 10 reps of the first exercise, 10 reps of the second, 9 reps of the first, 9 reps of the second, and continue down to zero

* 100 squat thrusts – try to beat your best time on each subsequent workout

Cardio

Do cardio/aerobics on days you are not weight training. Any type of cardio/aerobic exercise is fine – power walk, treadmill, elliptical, stair master, rowing, etc. Start with 40 minutes on the first day and increase each subsequent workout by five minutes.

IMPORTANT TIP: For maximum fat loss, keep your heart rate in the Low Intensity Zone (65 -70% of your maximum heart rate) for the entire cardio session. Use a heart rate monitor – they will help you stay in the low intensity zone for more extended periods of time.

Conclusion

This program on how to lose inches off your waist and get ripped fast works! Commit to your goal, stay focused on the task at hand and envision your body’s transformation.

I really get sick of hearing people say, “No pain, no gain!” But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere– even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

HEALTH TIP: Stretching exercises prior to exercising are helpful in preventing injury!

GETTING YOUR BICYCLE READY…TO ROLL OFF THE WEIGHT

Your first concern will be outfitting your bicycle. If you need an excuse to purchase a new bike, this is an excellent opportunity! I went from a 3-speed bicycle for leisure riding, to a 24-speed bicycle for more committed exercising. Once I learned how the different gears worked, I was very thankful for the extra speeds. They make my ride faster and the hills a lot easier to handle.

We’ve found the guys at the bicycle shop to be very helpful, and concerned for our unique cycling needs. Rather than simply steering us toward the most expensive bicycle available (as I had expected), they asked how much riding we would be doing, whether we were trying for speed or leisure, and whether we would be riding on paved roads or dirt trails. When you honestly share your goals and level of experience, the sales clerks can match you with exactly what you need. They want you to be successful in your biking venture!

Some state laws require bicycle lights. But if you will be riding anytime from dusk to dawn, common sense demands that you have lights on your bicycle. These little accessories are battery-operated and last a long time. There are a variety of lights to choose from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from both the rear and the sides. Check for brightness before you buy one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a “must have.” You simply cannot track your progress without knowing how far and how fast you’re riding.

If you already have a bicycle, take it to the bike shop for a safety inspection each season. They should check the gears, tires and brakes to make sure everything is working properly. They can adjust your seat to fit your height and adjust the handlebars to fit your reach, making your ride more comfortable. If you’re lucky, they might even clean and polish your bike!

If you want to save money in the long run, you can find books and videos that teach you how to care for your own bicycle. It’s always a great idea to know how to change your own flat tire and adjust a loose chain.

Another must have is a bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bicycle tires. Check the tires each time you get ready to ride! We guessed at the air pressure one summer day, and lived to regret it. We rode the bikes to the swimming pool, not realizing that one tire was too full. While we were cooling off in the water, the hot sun was rapidly expanding the air in the tires-one tire blew as it sat in the parking lot. The day in the sun was not so fun, once the pool closed and we had to wait for a truck to haul us home!