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Weight loss diet for man and women

Five Reasons Why New Year’s Resolutions to Diet and Exercise Might Be Unhealthy

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Year after year, one of the most popular New Year’s resolutions is to eat healthy and lose weight. But as resolutions and health regimens are about to be in full swing, many might find that instead of feeling good they are feeling worse. And the reason might be due to the one thing that should be helping: exercise.

“Not only can new workout routines be difficult for those with asthma, but several allergens can be found lurking in health clubs making this healthy activity bothersome for the more than 40 million Americans that suffer from allergies,” said allergist Richard Weber, MD, president of the American College of Allergy, Asthma and Immunology (ACAAI). “By understanding what triggers symptoms, those with allergies and asthma will be able to feel good and remain active.”

To help those with New Year’s resolutions succeed, ACAAI has identified the five most common allergy and asthma exercise ailments, with tips on how to overcome them.

• Over Stepping your Boundaries – If you’re experiencing shortness of breath, wheezing, coughing, chest tightness and unusual fatigue you might have exercise-induced bronchoconstriction (EIB). The condition affects about 10 percent of Americans. Find relief by using your allergist prescribed inhaler before you begin your workout routine. Breathing through your nose, rather than your mouth, can also help.

• Think Before you Eat – Whether you’ve signed up for a dieting meal plan or are opting for foods with less calories, be sure to always read nutrition labels before you consume new items. Many products contain hidden food allergens, such as milk, wheat and egg. Energy bars can also be loaded with allergens, including soy and nuts, that affect certain people.

• Choose Equipment Wisely – While most exercise machines won’t cause you to sneeze or wheeze, rubber mats, medicine balls and some rubber coated free weights might. Latex can often be found in these items, causing those with latex allergies to develop a rash or hives. Also beware of disinfectant wipes and sprays used to clean gym equipment. They can contain volatile organic compounds (VOCs) which can spur an asthma attack or cause skin irritation.

• Explore the Great Indoors – If you’re allergic to pollen, grass and other environmental factors, hit the ground running indoors. Not a fan of treadmills and indoor tracks? Take your allergy medication and avoid running outdoors during mid-day and afternoon hours when pollen counts may be highest. Be sure to change your clothes and shower immediately after finishing your workout to remove any particles that might have fallen onto your clothes and hair.

• Opt for Comfort over Fashion – If your workout leaves you itchy and you’ve ruled out other gym culprits, your clothing might be the setback. Synthetic materials used in everything from shirts to socks could be irritating your skin. ACAAI recommends checking clothing labels and opting for Lycra (spandex) which is higher quality and less likely to irritate your skin. Garments made of natural products can also help. If you have a latex allergy, be wary of athletic shoes and elastic waistbands.

Weight loss diet for man and women

13 Functional Dumbbell Moves You Should Be Doing Now

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Hitting the gym and pumping iron on fixed machines might tone up those vanity muscles, but what about the muscles that really work? Functional exercise, which combines movements we use in real life, has been shown to increase strength and balance, and even reduce risk of injury.[1]. These complex moves integrate multiple muscle groups that mimic the way we move at home, at the office, and on the field to get better, faster, and stronger. So ditch the machines, grab some free weights, and get going on these 13 full-body moves that keep on giving.

1. Dumbbell Goblet Squat
Squats are considered the king of all exercises because they work the hips, glutes, quads, hamstrings, core, and upper body. Squats also improve balance and coordination, as well as bone density[2]. By adding a dumbbell in front of the chest, goblet squats help us stabilize and sit back, while getting the shoulders working, too.
How to: Holding a dumbbell at the sternum (the center of the chest), position the feet a little wider than shoulder-width apart. Roll the shoulders back and down, and bring the hips back as the knees begin to bend. Keeping the back straight, drop the elbows inside the knees for a full range of motion. Engage the core, and exhale while driving through the heels to return to standing. Drop it low (without dropping the weight!) for 12-15 reps.

2. Dumbbell Lunges
This exercise is a double whammy that works the legs and improves posture by strengthening the shoulders and back muscles. Dumbbell lunges also require a heckuva lot of balance, necessary for many functional tasks[3].
How to: Start by holding a dumbbell in each hand by your sides. Step the right foot forward (far enough that it creates a 90-degree angle when bent), with the left foot planted at the start position. Keep your chest high and torso tall as you lower down toward the ground. Note: The front shin should stay perpendicular with the floor and your lead knee always behind the lead toes. Drive through your right heel to return to standing. Repeat for 10-15 reps on each leg.

3. Romanian Dumbbell Deadlift
Deadlifts help improve balance, which is key for basic motor skills and athletic ability. They are also a go-to move to seriously strengthen the hamstrings and lower back[4].
How to: Stand with feet hip-width apart, toes pointed forward, and dumbbells at your side. Next, shift the hips back as if you’re aiming for a chair. Allow the knees to bend, lowering the dumbbells toward the floor (just until you feel a good stretch in the hamstrings). Keeping the back flat and chest out, engage the core, and return to standing while contracting the hamstrings and glutes. Done perfectly, your knees will never move forward past your toes. For an added challenge, perform deadlifts on one leg at a time to work those stabilizer muscles. Keep at it for 10-12 reps.

4. Dumbbell Step-Up
You likely scale some stairs every day, whether it’s to your fifth floor walk-up apartment or when the elevator’s on the fritz at work. This move, which targets the quads and glutes, will have you running up the stairs (two at a time!) in no time, and improve athletic performance to boot.
How to: Stand six inches from a bench with a dumbbell in each hand. Place the entire left foot onto the bench, forming a 90-degree angle at the knee (making sure it doesn’t track beyond the ankle). Next, drive through the heel of the left foot, to step the right leg to the bench. Lower the right foot back to the floor with control, keeping the chest up and the eyes forward. Step up for 10-12 reps on each side.

5. Russian Dumbbell Swing
This swinging motion uses mainly the lower back, glutes, and hamstrings. Opt for a lighter weight to start, and it’s a great way to warm up for a total-body strength workout.
How to: Stand with the feet shoulder-width apart holding a dumbbell vertically in both hands, out in front of the body. Hike the dumbbell back between the legs (like a kettlebell), until the back is nearly parallel to the ground. Then thrust the hips forward to move the dumbbell up and out to about shoulder height. Use the hips to help bring the weight up. Get your swing on for 12-15 reps.

6. Single-Arm Dumbbell Snatch
This advanced move helps improve explosiveness and overall power. It’s also sure to sizzle those shoulders, legs, and back.
How to: Stand with feet slightly wider than shoulder-width apart, holding a dumbbell in the right hand between the knees (palm facing the body). Keeping the chest out and spine long, hinge at the hips and knees slightly in order to prepare yourself for lift off. Then jump, driving your body and the weight upward. As the weight comes up in front of you, past the middle of the chest, let the dumbbell’s momentum continue overhead into full lockout position (but don’t let go!). Let it be a quick, fluid movement instead of a shoulder press with the rest of the body hardly moving. Flow through the movement (trying not to pause at any point!) for 8-10 reps per side.

7. Dumbbell Bent-Over Row
This go-to back exercise strengthens the lats, which are the largest of the back muscles and hits the biceps as a synergistic (assisting) muscle. Lats are also the only muscles that connect the upper body and the lower body, making them integral to improving sports performance.
How to: Assume a tabletop position with the right knee and right hand placed firmly on a bench. The left foot will act as an anchor, positioned on the ground behind you, a few inches to the left of the bench. Holding a dumbbell in the left hand on the floor, row the dumbbell up to the ribs (keeping the elbow tucked close to the body). Make sure to squeeze those shoulder blades together at the top of each rep. Return the arm to start position until the dumbbell is just about to touch the floor. Row for 8-10 reps and switch.

8. Standing Dumbbell Shoulder Press
Time to get up and at ‘em! New research shows that standing dumbbell shoulder presses are more effective than seated dumbbell presses[5]. Lifting weight while standing forces the body to stabilize, and therefore engages the abdominal muscles as well.
How to: Stand with the feet shoulder-width apart, knees slightly bent. With a tight core and long spine, raise the dumbbells up to your shoulders, palms facing each other (making sure the elbows rest below the wrists). Press the dumbbells upward until the arms are fully extended overhead (with just a slight bend in the elbows). Without stopping at the top of the motion, lower the dumbbells back to the shoulders. Repeat for 8-12 reps. 

9. Dumbbell Thrusters
This total-body exercise targets the legs, hips, shoulders, and triceps. Not only will this move make you stronger, it’ll crank up that heart rate too!
How to: Standing with the feet shoulder-width apart, grab a pair of dumbbells and hold them in front of the shoulders, arms bent, and palms facing each other. Quickly lower the hips down and back until the thighs are just below parallel to the floor. Next, explode back to standing and press the dumbbells above the head until the arms are straight, elbows facing inward. Lower back to a squat and bring the dumbbells back in front of the shoulders. Return to the starting position and thrust (tee-hee) for 10-12 reps.

10. Dumbbell Renegade Row
This power move works the core, shoulders, upper back, biceps, and triceps. It also forces the body to use the stabilizing muscles of the core, which are important for a healthy back and good posture.
How To: Assume the push-up position with the feet shoulder-width apart, gripping a dumbbell in each hand, palms facing each other. Keep the back flat, while making sure not to let the butt dip or stick out. Ready to row? Pull the right dumbbell up toward the right oblique, elbow tucked close to you side. Control the dumbbell back to the ground, and repeat on the left side. Keep the body from swaying back and forth with each pull of the dumbbell by engaging the core muscles. (Advanced lifters can move the feet closer together to really feel the burn.) Row it out for 8-10 reps on each side.

11. Dumbbell Woodchoppers
This exercise will help you perfect your disco moves, grab a case of water from the top shelf with ease, or as the name implies, chop wood. Crossing the body with a dumbbell engages the obliques, while the squat targets the abs, glutes, quads, and hamstrings.
How To: Stand with feet shoulder-width apart and hold a dumbbell out in front of the body (like you’re handing a bouquet of flowers to someone). Squat down, and rotate the torso to the right while bringing the dumbbell to the right foot. Make sure to keep the chest upright and maintain a neutral spine. As you come to standing, keep the arms straight as the dumbbell diagonally crosses the body until it reaches overhead to the left side. Chop that wood for 10-12 reps on each side.

12. Dumbbell Russian Twist
This move improves core strength and all the muscles that help support the spine. You’ll feel Russian twists sans weight, but adding a little resistance will increase the burn even quicker.
How to: Put posture and positioning first when it comes to this move. Sit on a mat with knees bent, feet a couple inches apart (beginners, tuck them under something sturdy if necessary for balance). Holding a dumbbell in front of you with both hands (start light!), lean the torso back until it’s at a 90 degree angle to your hips, or about 45 degrees to the floor. With your torso steady and abs engaged, rotate the dumbbell to the right. Return to center and rotate to the left. Note: Avoid moving the dumbbell with your arms and shoulders — think of rotating it around your belly button. Done right, this is sneaky hard. Do the twist for 15-20 reps.

13. Lying Dumbbell Pullover
This old school move has nothing to do with a pullover sweatshirt, but it may have you bulging out of yours pretty soon. The lats, pecs, and abs will get a solid workout from the pullover, an often forgotten move that once frequented the pages of early fitness mags.
How to: Hold the end of a dumbbell in the palms of both hands, above the chest (hold tight!). Lie with the back flat on a bench or stability ball, the feet firmly grounded on the floor. Slowly extend the dumbbell behind the head, allowing a slight bend at the elbows. Return the dumbbell to start position, elbows tucked, making sure the back stays flat to the bench. Repeat for 10-12 reps.

Ask and Answer

How can I get a Victorias Secret model’s body before summer time?

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Ask:

I’ve been consistently losing weight for the past six month but have only lost 25 pounds. I’m 5’5 and weigh 175. I want to weigh 125. How can I get to my goal quickly? What workouts should I do to get the models body?

Answers (2)

Answer 1:

I am glad you hear you are losing weight! If you want weight loss that lasts and to avoid loose skin and stretch marks you should keep it about 2 lbs a week.

I recommend looking up Jennifer Nicole Lee on youtube she is a fitness model and has fun workouts that combine cardio and weight-training.
These are 2 other sites that can give you fresh exercises to add to your routine
http://www.athleanx.com/
(scroll down to video gallery the exercises on this site are very effective but remember as a female to do more reps with a lower weight to avoid bulk)
Running slow long distances is also better to avoid bulk.
http://www.muscleandstrength.com/workout…
Keep your routines varied and choose exercises that are fun that way you will stick to it
I have these workout videos when I can’t get to the gym (Insanity, P90X, and Jillian Micheal 30-day shred). I recommend getting some bands and looking up weight-baring exercises using just your body weight for when you travel that way you can still work out. Do weight-training 2-3 times a week and since you want streamline do about 45 minutes of low weight, high reps.

Here’s a site with lots of healthy recipe ideas you want to keep your diet varied. You diet should also taste good or else how will you stick to it long term? Definitely learn to cook and be adventurous try different cuisines, unfamiliar foods, vegetarian, raw, and vegan meals occasionally too.
http://www.bbcgoodfood.com/content/recip…

Tips
Divide plate 1/2 fruit and veg, 1/4 lean protein (that’s about 2-3 oz per meal), 1/4 fiber rich carbs (you need carbs they give you energy, aid in digestion, and in that way increase metabolism) Aim for about 25 grams of fiber a day (if you don’t eat much fiber now gradually increase that number to avoid stomach cramps and messed up periods)

Shoot for b/w 1500-1800 calories a day do not starve yourself and don’t skip meals period if possible 4-6 small meals is preferable if not at least 3 meals with snacks

Don’t eat after 7 pm try to make breakfast the biggest meal and dinner the lightest meal since we tend to be less active in the evenings and you will have more chance to burn off breakfast. If you will eat snacks sometimes eat them earlier. It takes about 3 bites to satisfy a craving. Dark chocolate is great for that.

Eat till you are 80% full don’t stuff yourself

Drop soda and avoid high fructose corn syrup as much as possible

Grapefruit reduces cellulite.

Fat aim for 30 grams and try get mostly Monounsaturated fats (avocados, fatty fish like salmon and mackerel, olives and olive oil, plain nuts and seeds). Get under 14 grams of saturated fat

Reduce sodium intake it will reduce bloating

Look up your favorite restaurants online and check the nutritional info so you can make healthy choices dining out. I recommend ordering side dishes instead b/c then you get the right amount of protein and carbs and you can always order 2 sides of veg.

Pack healthy bentos and picnics for roadtrips so you avoid gas stations and greasy diners

Dancing is fabulous

Answer 2:

(i know im a guy but) the thing that works for me is jogging, last year i weighed about 140, and i started jogging (like 3.5 klicks on the beginning, but after a couple of weeks 7) and in a couple months i weighed like 128, i know that its still winter but its never to early, to go jogging, but remember to stretch before you go jogging.

Ask and Answer

Can someone write me up a workout program to lose weight?

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Ask:

I have no idea what exercise to do or for how long to lose weight, so can someone please write up a exercise program will really appreciate it. I weigh 95 kgs and am 5ft 9 round about. Thank you.

Answers (2)

Answer 1:

Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don’t have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg “Get Ups”

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

Answer 2:

Hi there! I am a fitness and health fanatic and it is SO awesome that you want to get in shape. If my ideas are too simple or easy, just step them up a bit (add more energy or weights, perhaps.)

Okeydokey, aim for at least half an hour of cardio workouts for 4-5 days per week. This could simply be walking along at a nice clip, biking at a moderate to vigorous pace, jogging, jumproping, doing aerobic workouts, high intensity dancing, etc. Just for a hint, try checking out some cardio workouts on Youtube. I love Denise Austin’s workouts, especially for beginners. Try channels such as popsugartvfit, befit, fitnessblender, and sparkpeople. If you don’t mind purchasing DVDs, Leslie Sansone has some fantastic aerobic workout movies.
In addition to the cardio, add in some strength training. Muscle takes up less room and burns more calories than fat! Muscle is your best friend! I could write down a couple of toning routines here, but it might be easier for you to find some routines online. I REALLY encourage you to try some of Fitness Blenders strength workouts. Check out their website and try some of the routines. I love the hourglass workout and the Pilates Butt and Thigh Workout. It is best to alternate the muscle groups that you work each day. For example, one Mondays, Wednesdays, and Fridays, I work my abs, obliques, and hips. On Tuesdays, Thursdays, and Saturdays, I strength-train my butt, thighs, and arms. You don’t have to do as much strength-training as I do. I often take rest days if I feel like I am getting bored of my workout. Also, don’t do the same workout too many times in succession. Mix things up and your body will work harder!
I know that you only asked for a workout program, but your diet is 50% of your weight loss success. I highly suggest a vegetarian diet, but I know that style doesn’t satisfy most people. However, try cutting out most saturated fats, processed sugars, and refined carbs. Add in more fruits and veggies, drop out all soda and alcohol, and eat more natural protein sources, such as peanuts and beans.

I wish that I could write more, but I hope that this little bit helps!!!

Weight loss diet for man and women

Tips on How to Become a Fitness Model

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While 300-pound pro bodybuilders may look massive and intimidating, it’s the well-proportioned fitness models who are picking up all of the hot women and magazine covers. If you’d like to join these lucky guys in babe paradise, pay attention to our top 10 tips on getting built like a fitness model.

In all honesty, one of the biggest reasons why we enjoy bodybuilding is because it gets us attention. After all, what bodybuilder doesn’t enjoy walking into a restaurant or mall, and having everybody gawk at their massive biceps and huge traps? However, most people draw a line at how big they’re willing to get because – while freakish builds like that of Markus Ruhl or Jay Cutler may get you all of the attention in the world – it’s not necessarily going to score you hot women.

Instead, most bodybuilders eventually aspire to develop a ripped, well-proportioned build like that of a male fitness model. It isn’t hard to see why either because it’s usually some model like Sagi Kalev orRob Riches that we see on magazine covers with a perfect 10 draped all over him. And believe it or not, things don’t change much from the magazine covers to real life. So if you’re interested in achieving the insanely-desirable fitness stud look that women love, here are our some tips for how to get built like a fitness model:

Do’s And Don’ts Of Exercising

  • Do not get into a low impact cardio. Professional trainers do not recommend running as it can eat away your muscles. Although running is a good cardio exercise, it does not offer great benefits to your muscles. Instead of running, you can look into the benefits of elliptical and other versions of running.
  • Do not exercise less than 25 minutes or work out more than 60 minutes. The effective zone in getting a fitter, toner body is within 25-to-60 minutes. If you exercise more than that, your body will hit a plateau resulting in hitting a wall. This will then lead to stopping or slowing down your progress. Continue reading Tips on How to Become a Fitness Model →