How to Maintain Body Fitness with no Diet Instead Motivate Your Body Parts

Anxious about your body fitness as unhealthy eating habit leaves a negative impact on one�s body. Being fit has nothing to do with your process of diet. In fact I came across an acronym for the word diet and how actually it affects us:

D: depressing

I: illogical

E: excessive

T: taxing

N Number of times you may have heard someone saying they are on diet for weight reducing. Diet has been so much in trend from the past times that it is numerous and spread across. Diet for sure have a place in clinical scenarios but regular guys like us who are active or want to be in shape requires clean eating rather diet followed. Clean eat is full of nutrition hence a big role is played by them in our fitness world. Therefore one must not cut down in calories if thinking it by means of fad diet as a way of filter body. Rather it simply means better intake of food for enhanced results. And in case reducing on your nutrients can work against us that is less eating can store fat on to our body.

One cannot sustain diet lifestyle as it is too restrictive and sometimes remove the important macronutrients from our meal. And instead one must focus on eating macronutrients which include good amount of proteins, healthy fats and essential carbohydrates. Any nutrition plan you have must eliminate vital nutrients to reach goals earlier. It might seem to you enticing and one should believe in it if something sounds too good chances of truth is also high.

To reduce your body fat and process of gaining muscles you don�t have to eat less rather you must focus on clean and healthy eatables. Consumption of nutrient dense foods like vegetables, lean meat, whole grains, nuts and seeds all will help you in reaching your goal for living healthy and fit life. Nutritious foods you intake contain fewer calories hence giving the freedom of eating more and not felling guilty either. Health fitnessshould be enjoyed if you have made decision on living a healthy life instead taking it as burden. Whereas in case of diet it can make you feel deprived and frustrated.

Exercising with clean eat is the best combination of behavioral style of living. Walk the prime and basic form of exercise along with its counterpart such as jogging and running. The whole body is involved in walking with no equipment and no special gear needed and also can take place anywhere. Walking gives you plentiful advantages just any other form of exercise have in its account.

Benefits:

�         Control check on blood pressure

�         Lowers the cholesterol

�         Increase Bone density

�         Reduce risk of stroke

�         Lowers the risk of heart attack

Regular walk is a great management tool for keeping an eye on your weight but more of effective method needs to be in picture. As it demands less of physical involvement you will need to add other strategies at your disposal to get the desired results.

1.    Work on pace and duration: A close relationship is being observed between how quickly you   increase your fitness and how far you walk. If you are slower you need to run farther and if you run   fast you can cut down to the distance travelled. So you need to keep check on your run.

2.      Find a hill or locate stairs: Incline is great way to take any workout to another level. It is not needed to tell you that hill or stairs will recruit your lower body a bit differently than flat terrain which will enhance full body effects.

3.     Add weights to your weight: Not really. Adding extra weight while walking or on climbing of stairs. You can either hold weights in hands or tie on your ankle while climbing your home stairs nearby your house stairs. Taking up of equally distributed weight on your body will not alter the way you climb stairs and also will not lead to any injury cause as well.

4.    Get creative: be innovative with your walks as by adding up new and different form of exercises   while you have a walk. Have a look around the path you go for daily walk. Drop out and do a set of   pushups, triceps dips, burpees, mountain climbing, etc. Locate a playing ground and do some jumps on the swing, hang from a bar for chin up or leg raise. Hence being productive with walking will make it more fun while practicing.

Why wait tie up your lace sneakers and get stated with.

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How to Lose Those Stubborn Last 10 Pounds

The last ten pounds can be a struggle. The scale stops budging and frustration has taken over.

The stress of it all is putting the adrenal glands into overdrive. A cortisol rush is the last thing your body needs when trying to lose the last ten pounds. Studies show chronic stress can hinder your ability to lose weight.

Plateaus Are Normal

Plateaus are normal for all of us living a healthy lifestyle. Many don't realize food intake and exercise programming require constant review and change. If the plan doesn't work, change the plan but never the goal. 

Remain positive and progressive with your fitness regardless of what the scale says. Many factors are at play when the body stops showing results. Usually, a simple review and program change are all that's required to gets things moving again. 

Things to consider: 

• Are you eating enough? The body knows when it's not getting enough fuel. If you restrict too many calories, your body will refuse to give up any fat stores. The body sees stored fat as energy necessary for life and exercise.  

• Are you being true to your nutrition program? Many fall back into unhealthy eating habits and are even in denial about it. Your body knows what you're eating and will respond with weight gain.  

• Are you exercising less? Reducing exercise will significantly affect your ability to lose weight. Energy out needs to be more than energy in to experience a caloric deficit resulting in weight loss. Take time to review your priorities and determine if exercise has taken a backseat. 

• Are you burned out? This is normal and happens to most of us living a healthy lifestyle. Adding variety to workout programs and healthy foods is important to keep you motivated. 

Learn and Move Forward

The last ten pounds can be a challenge but also a learning opportunity. You can become frustrated and throw in the towel, or change your strategy and get back on track.

It's important to take one day and one pound at a time. Feel proud of daily efforts taking you closer to your fitness goals. The last ten pounds will respond to what you're willing to do to be rid of it, or keep it. It still comes down to choices and changes.

Recharging the mental battery is a great way to stay motivated to keep going. You can do it!  

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Be well and Stay Healthy!

Cleaning Up Your Nutrition For Results

Achieving fitness results the right way will require good nutrition. Although exercise is important, nutrition does play the largest role in getting fit and maintaining your health.

Eating Right is Easy

Eating right for results isn't complicated as many people believe. This line of thinking has much to do with fitness products and supplements marketed as the only way to lose weight, get fit, and increase muscle size. Wrong!

Let's put these myths aside and take a simple look at what really is required nutritionally.

Food Journals:

It may be helpful to use a food journal for a short time until you have adopted how to eat right. Food journals are shown to keep you on track and enable you to repeat healthy weeks. This part may sound like a burden to start, but it really is quite simple.

Forget about charting calories, grams, weighing food, etc. for now and probably won't be necessary later. Keep your journal simple and you will enjoy the process of learning. As long as you're eating healthy throughout the day to support your body and physical activity is the goal. Your journal may look something like this:

• Water intake for the day: 2 quarts
• Meal 1: 1 slice seeded toast, 1/4 to 1/2 avocado, 1 boiled egg
• Meal 2: large greens and fruit blended shake  
• Meal 3: large green salad topped with grilled chicken breast, balsamic vinegar
• Meal 4: sliced apple with 2 tbsp peanut butter
• Meal 5: grilled salmon with lots of veggies
• Meal 6: yogurt topped with raw nuts

Dump the Junk Food

Eating right will require cleaning out the junk food. This is difficult especially if you struggle with tossing out food. If it helps, box it all up and donate to a food kitchen or church. You can do this!

Take a day and go through your refrigerator and pantry. Remove all processed, packaged, frozen dinners, pastries, white products, etc. Unhealthy food products contain a lot of trans fats, high-sodium, and chemicals you really don't want to be ingesting. A short list includes:

• sugary drinks, sodas, and some sport drinks
• white bread
• refined vegetable oils (corn, soybean, cottonseed, canola)
• margarine
• pastries, cakes, cookies
• boxed crackers and chips
• low-carb meals and bars
• yogurt high in sugar and chemicals
• processed gluten-free products
• ice cream, candy, candy bars, and some protein bars
• processed meats (salami, pastrami, deli meats, hot dogs, etc)
• processed cheese (American, cheese in a can, etc)

Eat Clean for Results, Fitness, and Health

Getting fit for life requires eating cleaner which is just another way of saying you are eating healthy. You have taken the steps to remove all processed foods from your house and now ready to replace those with real whole foods. 

Let's go shopping! The best way to stay on track at the grocery store is to first eat a healthy meal, and stick to your written list of items. Having healthy food at home will also reduce eating at restaurants and fast food chains. This keeps you in control of your food intake and is the goal of adopting a healthy lifestyle.

We all differ in nutritional likes and that is great because there is a wide-variety of nutrient-dense food for everyone. You will want to include all the macros in your nutrition which just means eating a balance of lean proteins, carbohydrates, and healthy fats.

The following short list includes healthy selections from each category and also takes into consideration vegetarian/vegan preferences:

Proteins:

• B/S chicken and turkey breast
• Salmon, halibut, tilapia, albacore tuna
• Lean beef  (90% lean)
• Greek yogurt (natural, no sugar added)
• Cottage cheese
• Eggs
• Milk (2%), almond milk, coconut milk, low-fat chocolate milk
• Lentils, dried beans, navy beans, no to low-sodium canned beans
• Peanut butter (natural, no-sugar-added), almond butter
• Raw mixed nuts
• Tofu
• Edamame
• Quinoa

Carbohydrates:

• Vegetables (broccoli, peppers, squash, asparagus, etc) 
• Leafy greens (spinach, chard, kale, etc)
• Fruits (apples, berries, mango, cherries, etc)
• Legumes (lentils, chickpeas, peas, and beans)
• Quinoa, kamut, barley, buckwheat, flax meal
• Brown rice (white rice for some athletes)
• Whole wheat, whole grain bread
• Steel cut oats
• Sweet potatoes
• White and red potatoes (baked not fried)

Fats:

• Avocados
• Chickpeas (hummus)
• Walnuts, almonds, pistachios, cashews, pecans, etc (raw-unsalted, not roasted)
• Olive oil
• Salmon (Omega-3 fatty acids)
• Nut and seed butter (natural, no sugar added)
• Ground flaxseed or flax meal
• Chia seeds

You Can Do It!

Eating better is typically the biggest struggle with adopting a healthy lifestyle. I believe in keeping nutrition simple and fun. When eating right is enjoyable, you will repeat it for life. That is the goal working together over this year and I know you can do it! 

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Be well and Stay Healthy

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I Maintain a Fit Body Eating Lots of Carbs

To this day I dislike being called skinny. I have had my share of teasing as a kid and even into adulthood. Body shaming goes both ways in this life.

Love Yourself

What's important is loving yourself right where you are while working toward your goals. It wasn't until discovering how to build curves with resistance training that my life changed for the better.

I was blessed with my Dad's genetics and thankful, but it has been a challenge to put on weight including muscle. I'm also constantly hungry and seem to burn up energy faster than the average person.

I turn to healthy carbs to fuel my body and feel good throughout the day. I can feel lightheaded if I go too long without eating, especially carbs.

Some of the carbs I eat on a regular basis include:

• oats
• quinoa
• seeded whole grain bread
• whole grain tortillas
• sweet and white potatoes
• brown rice
• veggies and fruits
• 100% juice (pomegranate, green juice)

Metabolism and Gains

My metabolism seems to work faster than I can fuel my body. Some people say they can just look at food and gain 5lbs whereas if I look at food, my body wants to burn it up. I will not exercise if I feel hungry and prefer to down a healthy meal before hitting the weights. I'm definitely not a candidate for fasting to improve athletic performance or to reduce body fat.

I just so happen to be one of those people on the other side of the spectrum that works hard to gain weight. This doesn't mean I want to gain by eating lots of crap to achieve skinny fat. My goal is to maintain or increase lean muscle mass by eating healthy carbs, lean proteins, and good fats.

Genetics and Goals

Genetics do play a small role in your physical appearance, but you absolutely have the power to change things by what you eat and how you challenge your body. I work hard and eat to support my goals. I don't believe in diets nor do I teach that in my personal training practice.

Genetics may predispose some of us to obesity but that doesn't mean we're to accept it and not try to be a healthy person. The same goes for lean genetics like mine. We're all on this fitness journey together with differing body types and how they function.

Regardless of your body makeup, it's important to put up a fight for what you want and not give up.

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Be well and Stay Healthy

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