Living Right - Losing Weight

Not all people enjoy working out at the gym.
I can easily relate to this feeling.
Gyms are often very crowded, you need to dress up, and you waste a lot of time just to get a proper workout.
Not exactly the time of your life.
The solution to this issue is home fat burning exercises.
Working out at home has plenty of advantages:
- You don’t have any time restrictions like busy hours at the gym or working out after the gym closes.
- You don’t have to get out, get to the gym (not everybody has a gym in a walking distance from their homes).
- You can do it in your underwear.
So why not do it?
The straight forward answer is that people know the will be too lazy to work out in the comfort of their homes.
So there’s a bit of a conflict:
Either you suffer the gym or you slack off at home.
The simple solution to this is plain old self discipline.
If you don’t like working out at the gym, find the will power to do home fat burning workouts.
I suggest you make a routine out of it, don’t wait ‘till you have the time.
Don’t wait for when it will be all comfortable and easy.
And don’t wait ’till the kids are out (or leave off for college).
Set the daily time for a home fat burning workout and do it every day!
It may sound hard, and it might be hard at first, but I promise you:
You will get used to it, and it will be so much easier than going to the gym.
Try to prepare an easy workout environment.
Set up a home “fat burning space” in which you have a workout mat, some weights or a power ball (or whatever you enjoy working out with),
And make sure this space is ready for action whenever you need it.
People are so quick to skip their daily workout session because of little things like having to arrange the room and bring the mat from the storage room.
Don’t fall into this trap, arrange for an always ready workout space.
Also – regard the TV, DVD or stereo as your friends!
To make your home fat burning session enjoyable, set it up in front of the TV, watch a favorite show, put on MTV or VH1, or play a favorite album.
If you have a treadmill it will be a good time to catch up with your tivo while burning some calories.
You can even do it with your family. And you should recruit them to encourage you.
It will supply you all the motivation you need.
So, working out at home has a lot of perks.
But you must be aware and avoid skipping your home fat burning sessions because it’s a lot easier when you’re at home.
I hope you’ll find a way to make your own home fat burning workouts effective and consistent.
Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good luck,

David H. Mason

Eating the right food before and after hard exercises can improve its efficiency and speed up your fat burning process.
So why don’t you do it?
Maybe because you don’t know what to eat and when to eat it.
Proper nutrition is actually one of the main aspects of a good workout.
It’s so easy to exercise without paying attention to it.
Well, maybe not that easy…
I’m sure you’ve noticed not all your workouts are the same,
Sometimes you’re a bit tired, sometimes more energized,
Sometimes everything seems easy and some times and sometimes it’s almost impossible to lift the same weight you lifted yesterday.
And why is that?
You could say, tough day at work, not enough sleep, etc.
While these obviously have an effect, nutrition has a bigger effect.
I’m not saying you should have hard exercises regularly and sleep three hours a night.
Eating pasta won’t fix that.
But if you live a normal life, sleep like most people do (6-8 hours a night) and work as hard as most people do, you should feel the full effect of the right nutrition on your workout.
Here are some main concepts of workout nutrition:
- Supply your body with useable energy prior to your workout.
- Use this energy correctly with hard exercises
- Supply your body with the right food to help it recover from that workout an build muscle
Sound simple enough, doesn’t it?
So let’s start at the beginning:
Before a hard exercises session, you need to load your body with energy,
But not any kind energy,
You should give your body enough energy for the whole workout,
And you want this energy to be supplied gradually to your body.
There are some foods especially efficient for this job.
Carbohydrates are a very good source of energy.
The problem with carbs is to identify the right carbs.
Let me explain:
When the body breaks carbs down, glucose (sugar) is released to the blood stream.
This glucose is used to fuel your body, in other words it’s where your energy comes from.
If you eat simple carbohydrates the glucose release to your bloodstream is fast,
That means you’ll get a big energy boost,
But this will only be enough for a brief workout.
For complete and hard exercises you need a constant supply of glucose which you will get from complex carbohydrates.
To be specific: pasta, rice, fruits, potatoes (not baked), etc.
Complex carbohydrates break down slowly and release the glucose to your blood stream accordingly.
This way, your body has the energy for the entire workout and it will make your hard exercises a lot easier.
And most importantly it will feel great.
So try to pay attention to what you eat before hard exercises,
Supply your body with what it needs and it will give you the results you want.

Click Here to find out what’s wrong with your diet
Click Here to use your mind and make your diet easier

Good Luck,
David

Yoga at last is coming into its own in the Western world.
After many years of being dismissed as a bizarre activity attractive only to eccentrics, it is today recognized as an art and skill.
When one mentions the term “yoga” people conjure up different images, from impossible poses to mystiques and yogis.
Whatever the image, it is mostly considered irrelevant to our well being, and even more so to our diet.
Here I would like to argue that yoga is beneficial to your diet because of three major reasons.

#1 Yoga promotes health and fitness
Yoga is basically a series of physical exercises.
The physical aspect of yoga promotes both flexibility and strength along with cardiovascular health.
Being an old practice,
Yoga has branched into many different sorts and types,
Each promotes different muscle groups.
Various yoga positions exercise the different tendons and ligaments of the body.
For example, the “Tree Pose” (or: “Vriksha Asana”) works on your thighs, calves, ankles, and spine.
It improves sense of balance and Stretches the groins and inner thighs, chest and shoulders.
Even though it is not a natural calorie burning sports, it can be done in ways that will definitely help you burn fat.
But most importantly, yoga will help you change your overall lifestyle and thus help you reach your weight loss goal.

#2 Yoga reduces stress and enhances well being
Our fast world can be exciting, but it can also be very demanding.
Eventually, this high pace of living takes it’s price in the form of stress.
I’ve talked on other eBooks what are the dangers of stress: it impairs your judgment and enhances the chance of emotional eating, that is because stress induces automatic processes in our brain.
In simple terms, while stressed your mind will try to sooth itself in the simplest way possible, for most of us that includes eating.
Exercising yoga on a regular basis under the right guidance will reduce stress levels.
Taking this time for yourself, slowing things down every once and a while will help you buffer some of the rush and keep you more focused on your diet.

#3 Yoga increases self awareness
Most yoga practices, preformed in a certain way, have a meditative aspect to it.
Meditation is a spiritual endeavor: it enhances the ability for self reflection as well as emotional regulation.
It makes you more aware to mind-body connections.
By practicing yoga you can enhance your body awareness which will improve your diet.
Practicing yoga will also increase your self control, which is a prominent part of dieting.
Self awareness to your cravings, the reasons behind them and how best to deal with them will make your dieting experience much easier, as well as other aspects of your life.

I hope I helped you understand why yoga is good for you.
I recommend you to consider adding yoga to your overall weight loss program.
Go to a local gym or even try to look it up online: there are plenty of good books for to read if you want to begin practicing.
And don’t worry, yoga can be practiced no matter your age or body structure.

Use your head to improve your diet
Where did your diet go wrong?

Good Luck,
David

A good cardio workout is one of the corner stones of weight loss.
It’s almost impossible to lose weight without some form of cardio training.
But you need to know how to use cardio to burn fat, because surprisingly enough - just running/walking/swimming is not enough.
First, for those who don’t already know the answer:
“Why do I need cardio to burn fat?”
We need cardio to burn fat because in our daily routine we don’t use enough energy to do so.
Most diets are designed to lower our calorie consumption but that’s not enough.
You still need a way to actually burn fat cells and that’s where the cardiovascular workouts come in.
A proper cardio session should “cost” you around 600 calories,
When you’re on a diet, most of these 600 calories come from fat cells.
So this is why you need cardio to burn fat,
But now there’s another question:
“How to use cardio to burn fat?”
As I said before, simply running on a treadmill won’t do the job.
First there is a matter of heart rate,
If you want to burn fat you should keep your heart rate between 75-85% of your max heart rate.
If your heart rate goes above 85% you will be very hungry when you finish your workout.
In addition to monitoring your heart rate you should eat right.
Eating the right foods before and after a workout is very effective.
For example, if you eat a lot of sugar before your cardio exercise you’ll have a boost of energy at the beginning of your workout but you will feel very tired very quickly.
Same goes for coffee or energy drinks.
You should get to your workout in a stable state,
Eat carbs an hour or so before your workout this will help your cardio to burn fat.
You will have sufficient amount of energy, so your muscles won’t work as much as your heart will.
This is exactly where you want your body to be when using cardio to burn fat.
You should also try to eat high protein, low carb foods after your workout.
The likes of eggs, fish or even a yogurt will do the trick.
Protein feeds the muscles, including the heart, while carbs will become unnecessary energy which will later transform into fat cells.
Though you could feel hungry after a cardio session, try to follow these guidelines and avoid carbs.
There are some other advantages to doing cardio to burn fat.
One last overlooked advantage is the feeling after a workout.
If you do your cardio workout early in the day it will give an energy boost that can get your day going.
If you do your cardio workout in the evening,
You will probably sleep better that night.
Sleeping after a good cardio workout is very good for your body,
I can assure you waking up the next day will feel more energetic than usual.
I hope you now have a better grasp of the importance of cardio to burn fat.
Good Luck,
You can read more about dieting psychology HERE
David

For most overweight people, burning tummy fat is the main goal of dieting.
Burning tummy fat is not so different from burning fat in general,
But there are some things you can do to focus your efforts to burn tummy fat.
If you really apply these 5 tips, you will see some real results in a matter of weeks.

Tip #1 – Tummy exercises – even if you’re not exercising regularly,
You have to do tummy exercises if you want to burn tummy fat.
Don’t just do sit ups, complement your sit ups with cross sit ups (right elbow to left knee and vice versa)
This type of sit ups goes a long way to burn tummy fat.
Try to add static exercises, do one sit up and stay up for 45 seconds and add 5 seconds every few days.
In addition, if you eat a big meal after an exercise you’ll feel full very quickly.

Tip #2 – drink a lot of water – when you drink a glass of water prior to your meal,
You feel a lot fuller even before you start eating.
If you apply this idea every time you’re even slightly hungry you will see results very quickly.
Water is also good for keeping yourself energized and awake during the day.

Tip #3 – Do cardio workouts – the corner stone of any fat loss routine is cardiovascular exercises.
No matter if you want only to burn tummy fat,
You still need to do cardio exercises at least 3 times a week.
This is the most important factor of fat loss.
While you’re doing your cardio exercises you should monitor your heart rate to achieve the best results.

Tip # 4 – Eat more proteins and less carbs – one of the factors of burning tummy fat is building muscle.
When you are building muscle, you need more protein.
Protein helps you build muscle cells and is also very unlikely to turn into fat.
On the other hand carbohydrates are pretty much on the opposite.
Carbs will supply energy, but this is only needed before an exercise and not after.
Any energy that carbohydrates will supply and your body won’t use will become fat cells.
And you want to burn tummy fat, not add to it.
So try to eat proteins instead of carbs unless you are under a tough training regime.

As you must have noticed, only the first tip is specifically related to tummy fat.
The reason for this is simple: you can work right and eat right to burn fat,
But you can’t really choose where that excess fat will come from.
Even doing sit-ups won’t burn tummy fat directly –
What it will do is shape your abdominal muscles which will give you a slimmer look around the waist.

Tip #5 – Stay positive – The bottom line is: if you want results you need to be persistent and patient.
You should find what helps you to stay motivated and apply it as often as possible.
There is nothing more important than motivation,
And you should be mindful of it.
Not only in your diet: It’s about everything in life.

You can read more about dieting psychology HERE

I hope you will take these tips and apply them to your life,
I can assure you, results are just around the corner
Good Luck,
David

We all know about the importance of a cardiovascular training routine,
But just running on a treadmill won’t do the job.
You have to maintain a “fat loss heart rate” during the workout. Fat loss heart rate is how I term the perfect heart rate for losing weight.
Later on I’ll tell you exactly how to calculate your own fat loss heart rate, but first let me tell you why it is important not to exceed it or go below it:
The effectiveness of cardio workouts is mostly dependent on your heart rate during each workout.
Though I can assume that you value the importance of cardio workouts,
I also know that many people just run and run without any paying attention to it.
Attention to your heart rate is important!
If you exceed your fat loss heart rate, not only do you not burn fat,
You actually work against yourself.
That doesn’t make sense, you might think.
When you top the fat loss heart rate, you reach another state I’ll call the stamina-improving-heart-rate.
Reaching this alleviated heart rate while working is like weights lifting for your heart.
This is very effective if you want to get in better shape or train for a marathon,
But it is not as effective if you want to burn fat.
Understand this: fat loss does not correlate to how hard the exercise feels.
Moreover, a full workout on stamina improving is bound to make you really hungry afterwards.
This means you’re not only interrupting your fat loss, but you are also bound to eat more.

That’s for going over the fat loss heart rate.
Regarding lower heart rates, they are just not enough to make the body lose fat.
You have to get your body to a fat loss state and keep it there.

My first advice will be to get a heart rate monitor and use it for all your cardio exercises.
I personally have used the same specific monitor for a while now, you can check it out here.
Now you probably already want to find out what is your fat loss heart rate range.
The simplest way to calculate heart rate is this:
Deduct your age from 200,
Say: 200-46 = 154
This is your maximum heart rate.
The fat loss heart rate is 75%-85% of your max heart rate.
So: 154*0.75 = 115
And: 154*0.85 = 130
Take in account that it is not completely accurate and the best way to calculate this thing is with experience and knowing you own body.
This might work perfectly on young people it takes a bit of fine tuning for older folks.
When you work out regularly and keep your heart rate within the fat loss heart rate range, you are going to see results.
Sometimes people are used to work out so hard and without even knowing they vastly increase their stamina.
After a while they wonder why they don’t lose enough weight,
And when their stamina is better, they need to work extra hard to stay in the fat loss heart rate range.
So remember, it doesn’t matter how hard the workout session feels, all that matters is your heart rate.
Keep your heart rate where it needs to be and your body will take care of the rest.
Good Luck,
David H. Mason,

For more information about dieting psychology, weight loss, fitness and nutrition you are welcome to visit my site:
www.LivingRightLosingWeight.com

By now, you probably know how important is exercising to your fat loss program.
The problem is this: we all know it’s good for us but never get around to doing anything about it.
In this article I want to suggest introducing walking and running to your diet, or what I term as “running fat loss sessions” and “walking fat loss sessions”, will help you much more then you think.
When I say “walking fat loss session” I mean walking for 15-30 minutes in an almost leisurely pace. How is this good for your diet? I’ll tell you how.
First and foremost: walking fat loss sessions are simple.
You don’t need any preparations to walking other then wearing comfortable shoes. Not even that sometimes.
This simplicity is more important then you think.
Most of us buy shiny new exercising equipment only to forget it storage after two weeks. As for going to a gym, most of us don’t even think of it as an option because it costs a lot of money and takes a lot of time.
Simplicity is a great bonus of walking fat loss sessions simply because it makes it more probable to do on an every day basis.
Second: Walking, in comparison to other form of cardiovascular exercises, can happen during the regular course of the day without disrupting it.
Do you work close enough to your home? Walk the way.
Do you take a train? Why not stop one station prior to yours and walk for a block or two?
Just to give you a notion, A “walking fat loss session” will burn approximately 80 calories, and that’s much better then nothing.
Third: walking is good warm up for a more general cardiovascular work out. Which brings us to our second issue – “running fat loss sessions”.
When I say “running fat loss session” I mean running in a pace of between 6-8 Mph for 10-20 minutes.
The advantages of running are quite obvious. Not only does running burn a lot more calories – approximately 250-300 calories for a “running fat loss session” - it’s also very good for your cardiovascular capacity and helps you achieve better health in general.
An unknown advantage of running comes from the fact it builds up a lot of muscle tissue.
Muscle tissue consumes a lot of energy even while resting. This means that you will burn more fat cells, even when you’re sleeping or sitting in front of the TV.
One other benefit of both “walking fat loss sessions” and “running fat loss sessions” is this: it’s time that you dedicate for yourself.
Going for a walk or a run is not a waste of time. In fact, it can be much more relaxing then sitting in front of the TV.
If you have a family like I do, you know that even sitting in your own bed room is not a very quiet experience. One of the kids will probably want your help with something, and the other will argue loudly over something. Eventually you’ll go to sleep with Conan O’brian as your only time of rest.
Instead, go for a walk and a run by yourself or with your partner. It’s relaxing, it’s good for your health and it brings about fat loss.
Here’s one last friendly suggestion: if you lead a very busy life and think you don’t have time or energy for walking or running fat loss sessions - get up 20 minutes earlier in the morning.
Before you drink your morning coffee – do a short session.
Not only will it help your diet – it will boost your metabolism for the next few hours and will boost your energy. Now that’s a good way to start your day.
I hope I helped you realize that walking fat loss sessions and running fat loss sessions are good for you,
I hope you’ll implement what you’ve learned in your fat loss program.

Good luck,
David,

For more information about dieting psychology, weight loss, fitness and nutrition you are welcome to visit my site:
www.LivingRightLosingWeight.com