Should You Get Weight Loss Supplements and Are They Effective?

Should You Get Weight Loss Supplements and Are They Effective?

Should You Get Weight Loss Supplements and Are They Effective?
Should You Get Weight Loss Supplements and Are They Effective?

 Should You Get Weight Loss Supplements and Are They Effective?

Weight loss is a billion dollar industry. A huge chunk of the profits are generated by companies producing and selling weight loss supplements. The marketing for these supplements are slick and very convincing. Yet, you can rest assured that these companies are not altruistic and creating these supplements for your benefit.

There is only one goal in mind. Getting your dollar. That is the bottom line for them while your bottom keeps getting bigger.

Before we go any further, remember this. You cannot get slimmer by eating something else. It doesn’t matter whether the new weight loss supplement is the result of some scientific breakthrough or it made the mice in some laboratory lose weight fast.

Healthy weight loss can only be achieved the old fashioned way. Exercise, a sensible diet and a caloric deficit state are the cornerstones of successful weight loss. They are neither romantic nor pleasant. No scientific breakthrough is required to know that if you burn more calories than you eat, your body is going to burn its fat stores.

Forget the hype, paid testimonials and impressive before and after photos that are used to sell these products. None of those matter and you will be setting yourself up for a fall if you are expecting a miracle in some plastic bottle.

You must change your diet and start exercising. It will not be pleasant but weight loss is not a pleasant journey. You most probably gained weight by eating more and moving less. So, to reverse this situation, you must eat less and move more.

It’s common sense which most women conveniently ignore. That’s because we’re creatures of comfort and habit. People resist change. Giving up food that they are used to eating is difficult. Getting off the couch and going for a walk is not as much fun as sitting on the couch popping M&M’s in your mouth.

Yet, deep down in our hearts we know what truly matters. That’s what makes it so easy to sell weight loss supplements. Most women know that it’s difficult to stay on a weight loss program. It requires effort and self-discipline. What if you could just pop a few weight loss pills and solve the problem?

The label on the bottle says that you can lose 10 pounds in 2 weeks. Let’s get it. YAY!

2 weeks later, when their weight has not changed, they get depressed and think that they are destined to be fat. All hope is lost… until some new weight loss supplement hits the market. As usual, there will be a new scientific breakthrough.

Are you going to keep believing it? Or will you just hunker down and tell yourself to forget the pills and just do what you need to do.

Track your calories, get your exercise and adequate rest and most importantly, keep at it no matter how many distractions come your way. No supplement or mechanical contraption that jiggles your tummy a thousand times per second is going to burn your fat.

It’s just not going to happen. Never has, never will. There is no elevator to successful weight loss. You MUST take the stairs.

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Understanding Calories and Carbs for Fat Loss

Understanding Calories and Carbs for Fat Loss

 

Understanding Calories and Carbs for Fat Loss
Understanding Calories and Carbs for Fat Loss

Understanding Calories and Carbs for Fat Loss

The concept of weight loss is simple. You just need to burn more calories than you consume. Your body will do the rest. There are a few nuances in fat loss techniques but for the most part, this concept is fixed and holds true.

Most women know that they need to cut down on their food and exercise more. However, they do not have a clue as to how many calories to aim for, what exercise to engage in, etc. They are on a weight loss quest without a map and they’re eager about it. They aren’t going anywhere but they can’t wait to get there.

To lose weight, you absolutely must know what your daily caloric consumption should be. This number is the most important number for effective weight loss. You may go to http://www.freedieting.com/tools/calorie_calculator.htm

Once you know your daily caloric consumption for maintenance and fat loss, you must aim to meet this number. Roughly 500 calories below maintenance should do the job. Do not make the mistake of cutting your calories too much to accelerate your fat loss.

It doesn’t work that way. Your body will go into starvation mode and stop burning fat because it is safeguarding its fat stores. The result will be that you don’t lose weight despite your best efforts. Many women reach this state and get splenetic without realizing that they sabotaged themselves.

The next thing that you should be well aware of is the carbohydrates that you consume. It would be best to consume your carbs from vegetables, fruit, quinoa, whole wheat pasta, barley, etc. You can get a list of healthy carbs by Googling for it. Of course, some women may feel bilious when they see these carbs. They prefer white bread, normal pasta, pizzas, etc.

These are refined carbohydrates and are extremely detrimental to any fat loss effort. Any food that is made with refined white flour should be anathema if you’re trying to lose weight. Weight loss is difficult as it is without welcoming such “enemies” into your diet.

An average adult requires about 45% to 65% of carbs in their body. If you’re trying to lose weight, you should start off at 65% and slowly work your way down to 45%. It is a fact that the more carbs you consume, the higher your chances of gaining weight.

Some women are much more carb-sensitive and even a small amount of carbohydrates can see them retaining fat. Initially, when you are starting on your weight loss program, you should slowly try and eliminate refined carbs till you reach a point where you are eating healthy carbs. From there you should aim to switch to a diet where your carbs only come from vegetables.

Once you can do this, the pounds will melt away from your body. Your body will be in fat burning mode and you will lose weight much easier. You do not have to be on a diet where you only get your carbs from veggies forever. Once you reach your ideal weight, you can go back to eating the healthy carbs such as whole wheat pasta, etc.

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Weslo Cadence G 5.9 Treadmill Review

Weslo Cadence G 5.9 Treadmill Review

Weslo Cadence G 5.9 Treadmill Review
Weslo Cadence G 5.9 Treadmill Review

Weslo Cadence G 5.9 Treadmill Review

If you enjoy walking or jogging as an exercise, you know that the weather doesn’t always permit you enjoy exercising outdoors. But even if the weather isn’t cooperating, you still need to exercise. That is where having a treadmill can come in handy. The Weslo Cadence G 5.9 Treadmill is a quality product that is still affordable with a price under $300.

Cadence G 5.9 Features

The G 5.9 treadmill has 6 preset fitness programs and a manual two-position incline to adjust the level of difficulty of your workout to help you achieve your weight loss and fitness goals. Each of the six workout settings was designed by a certified personal trainer to help you maximize your time and get a great workout.

The treadmill has a running belt that is 16 inches wide and 50 inches long, which gives you a decent area in which to walk or run. It also has a 2.25 HP motor to power your workout and is capable of handling up to 275 pounds. The treadmill also uses a comfort cell cushioning technology to help make your workout comfortable.

The G 5.9 is relatively quiet so you can still listen to music or watch TV while working out.

The treadmill measures 68” L x 31” W x 55” H when in position for use and then folds up to save room when not in use. The frame has wheels to make moving the treadmill easy should you need to move it.

The console allows you to choose between the six preset workouts or manual, where you can raise or lower your speed at your will. The display gives you continuous feedback on your workout by providing you with time, speed, distance, and progress around the track. There is also a heart rate monitor that allows you to check your heart rate by placing your thumb on it.

The assembly of the treadmill is relatively easy and should be able to be completed in much less than an hour, even by yourself. It is recommended that you use two people when assembling the legs, but it can be managed by one person if you lay the treadmill on its side.

Cadence G 5.9 Overview

The Weslo Cadence G 5.9 Treadmill is a very basic treadmill so it’s not for advanced runners, but it is perfect for someone who wants to exercise and lose weight or maintain their fitness level. There are only six presets as it is a basic device and the incline only has two settings that must be changed manually, but the treadmill is half the cost of other treadmill with these advanced features, so the savings really makes the lack of features acceptable.

The running belt isn’t very long, so running, or if you’re tall and have a long stride, can be a little challenging, but it should be fine for most people, plus the comfort cell cushioning makes walking or running a lot more comfortable.

The treadmill is a pretty decent quality treadmill, especially for the price, and has received an overwhelming number of positive reviews on Amazon. If you’re not an advanced runner and you’re looking for a low-cost treadmill, the Weslo Cadence G 5.9 Treadmill is an excellent choice.

 Weslo Cadence G 5.9 Treadmill

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The Three Energy Systems

The Three Energy Systems

The Three Energy Systems
The Three Energy Systems

The Three Energy Systems

The first way the body gets ATP is through the phosphagen system, also known as the ATP-CP system, which uses the ATP stored in the muscles to supply that energy. The body can store enough ATP at any one time to allow for around 3 seconds of full powered exertion (a little more or a little less depending on your physical fitness and various other factors), at which point it will need to look elsewhere.

Fortunately breaking the ATP molecules results in some useful bi products – ADP (andenosinediphosphate) and AMP (andenosine monophosphate) with two and one bonded phosphagen molecules respectively. So if you imagine you have three bonded molecules and they break you will understandably be left with a one and a two, or three single molecules. It’s basic maths… The good news is that using a substance called creatine phosphate (hence the CP!) can then recombine these molecules to make them back into ATP ready to be broken once more for extra energy. The body can store enough creatine for roughly 8-10 seconds of continued exertion, meaning that in total the body can use the phosphagen system for around 13 seconds maximum of continued exertion.That is enough to sprint just over 100 metres. It is thought however that through the use of creatine supplements that this maximum time can be increased marginally.

At this point if exertion continues the body needs to get its ATP from somewhere else and this is when it looks to its stored carbohydrates in the form of glycogen. This represents the shift to what is known as the ‘glycogen lactic acid system’.

This system is a slightly slower and less efficient means of supplying energy, which requires the body to split the glycogen first into glucose and then again into ATP. This unfortunately creates a number of unwanted by-products called metabolites including lactic acid (from which the substance takes its name).This metabolic build-up creates the uncomfortable, mildly painful ‘burning’ sensation we get in our muscles when we push ourselves in the gym. The body can sustain itself using the glycogen lactic acid system for a further one minute and thirty seconds until this build up becomes too much to tolerate. If we continue to try and push ourselves at MHR past this point, it can lead to nausea and even fainting.

It was long believed that lactic acid was actually responsible for this failure and for the burning sensation. However, more recent research has shown us that lactate is not harmful in itself but rather seems to correlate with other factors that fatigue the glycogen lactic acid system. Thus high level athletes can still monitor their build-up of lactate in the blood in order to calculate a ‘lactate inflection point’. With training, it is possible to improve tolerance to metabolites and thus sustain maximum exertion for longer.

Guess what you can use to improve this aspect of your fitness? HIIT!

Both these systems are anaerobic, meaning that for the first one minute and forty-three seconds the body won’t be using oxygen or burning fat.

In order to lose weight then the training must continue past this point and force the body to find its energy elsewhere. This is where the aerobic system comes in, relying on the oxidisation of foodstuffs in our mitochondria. In other words, the body looks to our supplies of glycogen (and so ATP) stored in our cells as fat and then uses the oxygen in our blood to break them down and carry them to our muscles. This is then what leads to fat being burned directly. This forces us to breathe more heavily in order to supply the necessary amount of oxygen and it increase our heartrate further to transport the oxygen to the fat stores and then to bring the energy to our muscles and brain.

The aerobic energy system can actually be used indefinitely and will continue until you completely exhaust all supplies of energy located around the body. During a typical prolonged endurance test, you will find you also breakdown protein for energy and even muscle. This in contrast to high intensity exercises that will use 100% carbohydrates for fuel, purely because they provide the quickest and most accessible source of ATP.

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