The Importance of Strength Training for Weight Loss

While daily cardio exercise is the core component of a weight loss exercise regime, many people don't realize that strength training is also essential if you're trying to lose weight. Though this type of training might not be a part of your daily workout, it's still a necessary part of your overall workout plans.
But why is strength training so important? Isn't it all about building muscle, rather than burning fat?
It's true that strength training doesn't burn as many calories as cardio, and helps build muscle instead of burning fat. However, many people don't realize that muscle does play an important role in weight loss. When a person has a higher muscle mass, his or her metabolism rate is raised, as muscle uses up more calories than fat in the body. So by raising the amount of muscle in your body, you will automatically be burning more calories, helping you lose weight at a faster rate.
Not only does a higher muscle mass help you lose weight, it will also help you maintain your weight loss better as you won't gain weight again as easily as when you consume more fat. That's not to say, however, that you can eat whatever you like - you'll still need to control your calorie intake if you're trying to lose weight!
Another benefit of this type of training for weight loss is that it helps tone your body to look better. Incorporating strength training into your regime can also help a little with the "loose skin" issue that some people face after losing a lot of weight, as muscle can replace some of the lost fat to fill in the skin.
One thing to take note of is that strength training isn't only suited for men; women should also engage in this type of training regularly to tone up and build some muscle. Contrary to popular belief, building muscle does not make you look bulky or masculine. Because of the different hormones, women will not usually build up their muscles in the same way as men, unless they take things to the next level and decide to make this a goal.
The bottom line is that strength training is a must-add to any serious exercise regime, as it provides additional benefits to cardio in aiding weight loss. For best results, do some strength training every alternate day, to allow your muscles to heal and repair themselves adequately before the next session.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, Pilates, yoga, CrossFit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at http://www.healthfitnessandsport.com and http://www.healthmattersx.com Also visit our online sports store at

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Have You Hit A Weight Loss Plateau?

Just about everyone who is trying to lose weight eventually hits a weight loss plateau during their fat loss journey. It's inevitable, and it can crush your spirit and make you want to give up when it happens. It doesn't matter which diet plan you chose either. You could be high carb, low carb, vegetarian, Mediterranean, etc. Any diet will do the same thing when your body is subjected to the same way of eating and exercising day after day after day.
The key element on how to lose weight effectively is to keep your body guessing over the weeks and months while you're working on your weight loss. You can't just go on a specific strict diet for 6 weeks and not expect to hit a weight loss plateau.
When Weight Loss Stops.
When you hit a weight loss plateau it means that your weight loss has stopped. It remains as it is, not moving up or down. You become frustrated because you may have been on this same diet plan for eight weeks and every week, regular as clockwork, you have shed two pounds.
Suddenly there's no drop. No gain, but no drop, either. The next week, you're holding steady - and it starts to get frustrating because you're working so hard. You're eating right. You're exercising, and there are no rewards in sight.
This is why you need to switch around your diet and your exercise routines so that you can lose weight naturally on an ongoing basis. A weight loss plateau can generally occur at any time. There's no set week it will happen, although if you watch TV shows like The Biggest Loser, the plateau often shows up in week two.
That's because when you go on extreme or fad diets that have the potential to do harm to your body, it shuts down and clings to whatever stores it has. It doesn't want to release the weight because it believes you've gone into starvation mode.
Overcoming The Weight Loss Plateau.
Sometimes you just have to hold steady and ride the plateau out because your body will adjust and become comfortable with your routine. But if it keeps going on and you're starting to worry, it means you have to do something to break out of it.
That might mean choosing a new program or shaving a few more calories off (if you're at a safe level), or even boosting your physical activity to burn more calories and up your metabolism.
Don't forget that if you have hit a plateau it means you've already lost some weight. Sometimes maintaining weight is harder than losing it. It may be worth concentrating on your new diet and exercise habits for a few weeks, or even months, before trying to lose more weight. When people try to change too many things too fast, it can sometimes be too much for them and they give up and go back to their old ways and bad habits.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

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Oil - The Good, the Bad, the Ugly!

There is nothing like sauteed veggies or an olive oil based salad dressing right? Hmmm let's talk. First the purpose of oils are to provide a barrier so the foods that are cooking do not stick. It also mixes well with salad dressings, as a base for a marinade, and many more helpful benefits. So what are the best oils and are oils best for you?

First the best:
Knowing the difference between oils really helps when it comes to cooking. Olive oil is NOT to be used when cooking. The reason is because it is not a high heat oil meaning when it reaches a certain temperature carcinogens(cancer causing agents) are produced. Olive oil should NEVER be used for frying and even heavy sauteeing or baking. Only to mix for salad dressings, cold pastas, or cold foods. If you are lightly sauteeing, maybe a little is okay but overall do not use for cooking. Other low cooking point oils include:
Sunflower
Flaxseed
Safflower

There are oils that are great for high heat or cooking overall. These oils are great for baking, sauteeing, and any other cooking that requires high heat. When cooking with oils look for oils that say they have a high smoke point. You will notice the difference especially with the foods not sticking and cooking easier. Try the following oils:
Coconut
Avocado
Rice Bran

Now if you are trying to lose weight, you may want to consider staying away from oils altogether and even if you are not trying to lose weight, limiting and using oils sparsely is best. Oils are very high in calories and very low in nutrients, even "heart healthy" olive oil, and "healthy" coconut oil should be used in moderation or very little at all. Water, tomato sauce, and broth are great substitutes for oils when cooking.

Lastly some oils should never be used. They are man made, unhealthy, and actually overtime may cause harm to the body. They include:
Vegetable
Canola
Crisco
Grapeseed

Try some of these healthier options and/or opt not to use them occasionally. Giving your body a break from calorie dense substances from time to time is a great way to lose some unwanted weight. Substitute with broth, and water just to switch things up.
Hopefully now you have a better idea of the best oils to use AND when/how to use them. Happy healthy eating!!

If you found this article helpful and would like more healthful information, go to http://www.nakeeshasnutrition.com and join the mailing list!

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All You Need to Know About Fat Burning Foods

Obesity rates are at an all-time high. More than one third of all American adults are now obese or severely overweight. Even worse, the number of children who are overweight also make up more than one third. The consequences of this are too many to count. Diabetes, heart problems, joint problems, and constant fatigue, are some of the problems that can and does arise from carrying around too much fat. Because of this, people from all the way high up in the political office all the way down to teachers and parents are scrambling to figure out a way to solve this epidemic. There's no doubt that people just simply aren't moving their bodies enough. Combine that will all of the fast food and you got a recipe for disaster!
There are ways to solve this though. Maybe not on a national level, at least not for now, but on an individual level. People can change the way they live their life and they do so every day. There is an endless amount of different diets, fads, workout programs, and even fat loss pills that people try out every day. Some work and some don't. There is no doubt that there is a huge industry surrounding weight loss, and a lot of big players are making a lot of money off of people's ignorance. So it's not that surprising that there is a heck of a lot of scepticism surrounding weight loss and what works.
What's exciting is that there is a "new" way to lose weight that does work. Does it erase the need for exercise? No. Does it make it possible to lose weight while chugging down three Big Mac's? No. But it does make the process of losing weight a whole lot quicker and simpler. To make matters even better, it doesn't really require much of a lifestyle change. What we're talking about here are so-called fat burning foods. A few quick changes to what's inside your refrigerator and you can start losing weight immediately just by eating these foods that carry that unique quality that boosts your metabolism. However, that is just one side of the equation. You also need to make sure to get rid of the foods that are hindering your body from burning fat. And you would probably be surprised to find out which food it is. Many of them are what many of us would consider to be healthy and nutritious.
Eating certain foods while staying away from certain others will let your body burn off fat a lot quicker. It's because of this simplicity that this fat burning method is picking up steam and becoming more popular. Users of this method report amazing results after just a few weeks. Many experts have come around as well, from initially rejecting it to now fully embracing it and teaching it to others.
Are you prepared to reject a lot of what you have been taught up until now about the body and how it works, and what is and isn't required of you if you want to lose weight? You will have to start rejecting a lot of the conventional wisdom that's out there, and there's no doubt that you will be going against the grain a lot of the time.
Imagine how sweet it would be if your body could look great in time for this next summer, instead of the one the year after that? Wouldn't it be great to start seeing your body fat percentage drop in a matter of days? Perhaps it is at least worth looking into it a bit more? This is not a fad or some "quick fix" method to losing weight, but one that actually works when incorporated into your lifestyle.

To learn more about "Fat Burning Foods", visit my website at: http://reviewedbybob.com/fat-burning-foods
I would love to hear from you. Please leave a comment at: http://reviewedbybob.com
The best of luck for you all!
Your host from "Reviewed By Bob"
Bob;-)

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10 Tips for Fast Weight Loss

Sick of chasing fad diets? Time to hop off the bandwagon and get some down-to-earth advice from people who have been there, done that.

Sure, we spend our days sifting through the latest research and asking super-toned celebrities about their workout secrets. At the end of the day, though, peeling off the pounds is just as challenging for us as it is for anyone else.

These 10 diet tricks aren't always easy to stick to, but they've worked for us.

Health.com: 30 Foods Under 40 Calories

Put Away the (Food) Scale

"Portion control isn't about measuring; it's about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta." —Bethenny Frankel, author ofNaturally Thin

Stash Fruit

"Keep fruit at work. It helps during the I-need-chocolate part of the afternoon." —Diana Cerqueira,Health beauty assistant

The 20 Best Foods for Fiber

Shake Chocolate

"When I'm trying to drop a few pounds, I carry around a shaker cup of chocolate protein powder. If I'm ravenous, I add the water, and it fills me up so I don't eat something high-calorie instead." —Bobbi Brown, founder of Bobbi Brown Cosmetics

Set Limits, Then Go Nuts!

"In the cafeteria I use a 4-by-4-inch Styrofoam box, and I put whatever I want in there. It's almost impossible to overeat." —Ellen Kunes, Health editor-in-chief

Floss for Dessert

"Brushing my teeth after dinner makes me less likely to eat again before I go to bed." —Jo Miller,Health photo director,

Take a 'Before' Photo

"Before I got in shape, a friend convinced me to take photos of myself wearing nothing but a sports bra and underwear. Anytime I fall off the wagon I look at those pics—that's all the motivation I need!" —Rozalynn S. Frazier, Health assistant fitness editor

10 Fast Weight Loss Tips

Avoid Liquid Calories

"Cut out drinks with calories—juice, lemonade, and, hardest of all, after-work wine." —Lisa Lombard

Break Out the Skinny Jeans

"Wear something tight! It provides the extra bit of motivation to lay off the fries." —Ilana Blitzer,Health beauty/fashion editor

Pitcher This

"Fill a pitcher with water and cucumbers. It's pretty—and it feels like a treat." —Olivia Rassow, Healthfood editorial assistant

Set Aside Leftovers

"Serve yourself, then immediately pack the leftovers in a Tupperware container and store in the fridge." —Maria Ricapito, Health contributing beauty editor

Get fast weight loss advice and tips on how to lose belly fat from Dr. Travis Stork of The Doctors

Your weight may be the single most important influence on your health over the years ahead. Invest 10 seconds now, and save yourself decades of trouble later. Get on the road to better health with this fast weight loss advice, our 10-second slim down tips.

1. Ruin your appetiteConsuming a liquid to begin a meal can reduce your total calorie intake by up to 20% because it makes you feel full. To avoid having to pound two glasses of H2O, try this: Drink one glass and start with a broth-based soup, like miso, minestrone, or chicken noodle.

2. Sign up for a raceIf you find a better reason to work out than pure weight loss, you'll be more likely to maintain an exercise program, says a University of Michigan study. (Train for your first race with us! Check out our 0-5K Center.)

3. Be realisticThe key to diet longevity is a realistic, flexible eating plan, says Alan Aragon, MS, a nutritionist in Thousand Oaks, California. Most people eat too little and go into defensive mode when cravings strike. Then they cheat, then feel bad, then resist, and then cheat again. It's an endless cycle. If you're craving Haagen-Dazs, grab a spoon. Just dig in moderation.

*Excerpted from The Lean Belly Prescription by Travis Stork, MD, and Peter Moore, editor of Men's Health. Order your copy today!

4. Ignite your fat burnersCapsaicin, the compound that gives chile peppers their mouth-searing quality, can also fire up your metabolism, according to a study in the Journal of Nutritional Science and Vitaminology. Eat about 1 tablespoon of chopped red or green chiles to boost your body's production of heat and the activity of your sympathetic nervous system. The result is a metabolism spike of 23%!
fast weight loss

5. Eliminate added sugarsAccording to a USDA survey, the average American eats about 20 teaspoons of added sugar daily, or 317 empty calories. The researchers report that 82% of that added sugar can be attributed to soda, baked goods, breakfast cereals, candy, and fruit drinks. What's not on the list? Meat, vegetables, whole fruit, and eggs, along with unsweetened whole-grain and dairy products. Eat accordingly.

6. Scramble to slim downNot only are eggs a great muscle-building food, but they can also help you look less egg-shaped. A 2010 study in Nutrition Research showed that men who had eggs for breakfast ate less over the next 24 hours than those who began their day with a bagel instead. (The cholesterol in eggs isn't a heart threat; cancel the egg-white omelets!)

More from Prevention: So-Called Health Foods That Aren't

7. Set good goalsUniversity of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

8. Spice things upGround cinnamon has been shown to help prevent insulin resistance, which means it may slow the sugar in frozen yogurt from passing through your stomach too quickly, thus suppressing the blood-sugar spike. Sprinkle some atop your next cone or cup. (Get spicy with these healthy Indian food recipes.) 

9. Strike out overeatingIf you skimp all day before eating out, you'll be so hungry that you end up overdoing it. Instead, eat a healthy snack that contains protein and fiber a few hours before your meal. Fat-free yogurt or a small bowl of whole-grain cereal with low-fat milk are smart choices. (Dining out? Beware of these 6 Ways Restaurants Try To Make You Fat.)

10. Practice mind over munchies

Tempted to dive headfirst into your plate when you feel stressed? Try this: Visualize your negative thoughts riding by on a conveyor belt. Label each one ("Big project due at work!"), then imagine it chugging into oblivion. Research subjects at Temple University's Center for Obesity Research and Education say this method has helped them avoid emotional eating.

More from Prevention: Are You A Stress Eater?

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