Many people are now following a high protein diet for weight loss. By this, we mean, a diet that is heavily weighted in favour of protein, low in carbohydrates, and actually moderate intake of fats and oils (preferably good quality essential fats.) A lot of people have heard of the Atkins diet, which relies heavily on high protein intake, with low to no carbohydrates. The theory behind such a diet is that your body uses (or misuses) the storage hormone insulin any time you consume carbohydrates. The carbohydrates enter your bloodstream as sugar (glucose) and in response the pancreas releases Insulin hormone, to shuttle the blood glucose out of your blood stream and into storage. For many people this means converting that glucose to triglyceride (fats) and storing in fat cells. Simultaneously the blood sugar drops (often below safe levels) leading to low blood sugar – a feeling many of us are more than familiar with which leads to a craving and need for food – which you often reach for more sugar or carbohydrate and thus your blood sugar shoots through the roof and this terrible cycle of sugar ups and downs continues. The effects of a high carbohydrate diet are lacking energy, mood swings, depression and of course the terrible resulting fat gain and weight gain.
And so, a diet high in protein and essential fats, with most carbohydrates coming from high quality fibrous vegetable sources is a much safer way for you body to live. With this diet you will find your mood, your energy and your weight far more favourable to you. And you will be filled with positive energy and a lack of hunger simply because a high protein diet with lots of fibrous vegetables will counter the previous highs and lows of blood sugar roller coasters and keep your sugar levels stable, feeling fuller and satisfied for longer between meals.
Now, many women, find it hard to consume a lot of quality protein sources and find that it is actually a struggle to obtain protein in the diet that is not accompanied by sugars or carbohydrates. In this instance it is more than a good idea to supplement with a protein powder. And the key here to remember that substituting, or, supplementing the diet with a protein powder is purely that. It is not a product that should replace your entire diet, it is merely a nutritional tool that assists you to sticking to a healthy, high protein diet for slimming and weight control. In no way should you view your protein shake for women as a necessary foundation to your entire nutritional program.
And likewise, many women are afraid that using a protein powder (often associated with men trying to build a large muscular body) will likewise develop huge, and or unsightly muscle tissue. This is a total myth. Protein is protein, same from a chicken as in a powdered drink form. Eating tuna and broccolli would not have your running for the hills for fear your biceps will suddenly burst out of your blouse sleeves…not at all. Protein powders are merely useful supplements to supplement your diet for a high protein intake.
If you’re interested in learning more about the health and weight and slimming properties of a high protein for women diet then take a look at this interesting article on Ezines about protein powders for women.
Mmmm… Catching the waft of a batch freshly baked muffins as you open the oven to take them out and then BAM! just one look at the tops spilling over the sides to remind you of those new pair of jeans that fit perfectly a few weeks ago and are now becoming a bit snug around your waist.
People have been referring to the excess fat around the waist as the “Muffin Top” phenomena. There are many causes that influence the way we put fat on around our waist, ranging from metabolism to problems with digestion and other factors. However, the main reason we put on fat around the abdominal area is mainly due to the bad food choices we make. Late night binging, wrong snack choices, the over consumption of alcohol and the list goes on.
“To successfully get rid of the fat around your abs you need to follow a good exercise plan with a healthy, balanced diet.” – This is the basic information we have all seen in magazines and on the internet, right? That doesn’t say much however, so here goes:
Making sure you do not exceed your daily caloric intake needs. For optimum fat loss you would opt to have a high protein, low fat, low carb eating plan – but make it fun, because we are more likely to stick to something we like than something that is completely foreign to us.
Keep moving and start losing!!
For tips on weight loss and slimming pills for women keep checking back to our main website.
So, you’ve probably stumbled across this blog researching information on how to exercise and eat specifically for slimming and weight loss techniques. It is no surprise in you research, or general knowledge from the media and press, that many women successfully lose weight and tone their bodies through a combination of not just exercise, and quality nutrition, but also with the assistance of nutritional food supplements designed to accelerate weight loss through different mechanisms. A good quality slimming pills can be more effective for you than a personal training session that you’re paying somewhere between £25 – £50 per hour typically for.
Absolutely not! Though you are correct in thinking there most certainly are plenty of weight loss supplements and pills out there that are either dangerous, or, totally noneffective. Let’s face facts – the slimming industry is HUGE, and the pharmaceutical weight loss drugs industry is enormous. Well, very often the research and development, science, and materials that go into the pathways of synthetic chemical weight loss drugs, is what inspires the development of award winning natural and safe slimming pills. Where there is a market for pharmaceutical slimming pills, there is certainly and equal, if not, larger market of consumers wishing to lose weight and slim down using only the safest, natural alternatives – herbal weight loss tablets.
It is in the interest of the companies producing slimming products to make their products effective, potent, and within the budget of the consumer market. That being the case, you can pretty much guarantee yourself that very effective weight loss pills do exist on the market so long as you know what you are looking for. The aim of this insightful article is to deliver factual information to help you make informed decisions on which slimming pills are effective, and which ones to avoid. As there are a few high street brand, mainstream products that are charging you a fortune for ineffective herbs and useless ingredient fillers. After reading the information contained within this article, you will soon be able to work out which slimming pills are going to be effective and dramatically speed up your weight loss efforts.
If your slimming pill or natural weight loss product does not encompass these four critical factors that work synergistically to help you speed up your weight loss efforts then they are probably not going to work effectively for you.
If you have discovered a weight loss and slimming product that does encompass all of the 4 critical factors for rapid weight loss, then you have most likely come across a product that will deliver excellent and exceptional slimming results when combined with effective exercise and a nutritious diet.
Exercise and a quality whole food diet are certainly cornerstone pieces of your weight loss puzzle, and you can certainly read about effective exercise here, in our skinny on skinny article, and nutrition here in our recommended slow carb nutrition plan. Though once you are already shifting the unwanted stubborn pounds, then adding in a quality natural slimming pill that boosts your energy, increases your metabolic rate, helps you feel fuller for longer and flushes unwanted waste toxins from your body – then you can certainly dramatically improve and speed up your weight loss results. Sometimes you can slim yourself skinny upto three times faster using a quality and effective slimming pill, than with no slimming pill and just diet and exercise alone! That’s pretty exceptional to note, especially motivating, if like many women you have a lot of weight to lose.
Once you know your slimming product is designed specifically for rapid weight loss with the 4 critical factors contained within it’s formula, you should pay particular attention to the label and look out for whether your slimming pill product contains any of the following ingredients – proven scientifically to have dramatic effects on accelerating weight loss and slimming when combined together in a natural, herbal slimming pill.
If your slimming pill contains the following ingredient then you can be pretty sure that is a well thought out, superior slimming pills that will have dramatic results on your weight loss efforts when combined with effective exercise and diet.
Pure Acai – is so packed with goodness that, when combined with a balanced lifestyle, they have been found to boost levels of health and vitality without the need for chemically produced drugs or supplements.
Caralluma Fibriata – An Indian herb used effectively as a very potent natural appetite suppressant.
Papain – An ingredient used in the promotion of better nutrient absorption and aids digestion.
Lipase – Lipase is a very important enzyme that the body uses to break down fats in food so they can be absorbed in the intestines.
Amylase – Amylase is an enzyme that catalyses the breakdown of starch into sugars.
Protease – Protease (also termed peptidase or proteinase) is any enzyme that conducts proteolysis, that is, begins protein catabolism by hydrolysis of the peptide.
Cellulase – Cellulase is an enzyme which breaks down cellulose to beta-glucose.
Lactase – Helps to digest lactose in dairy foods. Read our alarming article on milk and how cutting milk from your diet can radically speed up weight loss and slimming.
Caffeine – To help boost your energy levels and speed up basal metabolic rate through thermogenesis.
Green Tea – One of the world’s best used anti-oxidants shown to have profound positive effects on weight loss.
L-Acteyl-L-Carnitine – Lowers cholesterol levels and increases fat metabolism.
Chromium Picolinate – Helps in the reduction of body fat & maintain healthy heart & blood circulation.
Surging in popularity throughout the USA, Canada and the United Kingdom in the world of natural bodybuilding is a dieting concept known as Intermittent Fasting. A form of dieting, or eating plan, made popular for the purpose of rapid weight loss and fat burning. Completely blowing all the well known and commonly accepted nutritional principles of bodybuilding, Intermittent Fasting, or IF, has become so popular as such a controversial hot topic, the spread of information on IF has almost become viral on social networking and blogging sites. Almost as much as the popular Paleo / Paleolothic / Caveman diet.
Can a diet, originating as a life extensionist diet, based on minimal, infrequent meals, be applicable to women aiming to slim down and lose weight rapidly, safely and in a healthy manner? Well, in short, the answer seems to be a resounding YES! If you’re willing to follow the Intermittent Fasting principles correctly and appropriately, the you most certainly will and can build a lean, toned, slim and sexy fat free physique, full of energy and ooozing with vibrant health and energy. Does that sound appealing if you really think hard about it?
People utilising Intermittent Fasting techniques successfully, both female and male, have reported great increases in vitality, sex drive, energy, skin tone and appearance and a rapid slimming and toning effect, coupled with a dramatic loss of weight, while increasing lean muscle. Is this the holy grail of nutrition and diet?
One thing that is truly praised time and time again, is that Intermittent Fasting, has a massive impact on people determining the difference (which is truly huge) between physical hunger and mental / emotional hunger. Please do pay attention to this, as it is very important to ascertain the gross difference between both forms of hunger. For those of us often craving foods, especially chocolates and the like, we can easily determine when we are physically hungry and need food as fuel, or just emotionally, or psychologically hunger – which more often than not will always result in weight and fat gain.
No matter what diet you follow, whether you are interested in trying out IF, or another diet plan for slimming – it is critical to note that any successful nutritional program required you to eat more fresh, healthy, and less processed and packaged foods. And for you to exercise in a healthy, consistent, regular manner, as well as drinking plenty of pure water. Nothing is better for your health, body or mind, than lots of pure water.
Generally an Intermittent Fasting Diet is best for women who are accustomed to eating healthy, exercising and are of good mental health, with no history of eating disorders, and of course rules out lactating or pregnancy etc.
Pick any 14 – 16 hours of any 24 hour period where you do not eat, you only drink water and calorie free green tea.
The easiest way to do this is to eat your last meal in a day at around 7PM/8PM, and then not eat again until the following day around 12 – 1PM. This means the majority of your fast you will be asleep, not hungry.
You will train in the morning in a fasted state. This also kills hunger in it’s steps.
Then during the eating portion of the day (the 8 hour window breaking the fast) you should consume a large quantity of very healthy, natural foods – think lean meats, chicken, sea food, fish and a lot of high fibre, slow release carbohydrates – mainly green vegetables, and nuts and seeds.
Remember to drink a lot of plain, pure water through any day. Especially prior to, during and following your exercise program.
And remember, the principles of Intermittent Fasting is not about skipping breakfast, it is all of the principles at play. Long periods of fasting (reducing insulin output), placing emphasis on calorie and portion control for fuel, and not emotional, or psychological eating, and eating mostly green and fibrous vegetables over any starchy carbohydrates.
We will soon be posting up much more information and detail specifically on the IF diet principles and how to execute variations on the IF diet for maximum weight loss and slimming.
OK, this maybe the most controversial piece of information you have ever read, though, deep down you know it to be the most truthful. This is because like so many people you are exercising how ‘they’ tell you and eating how ‘they’ suggest you should (probably paying money for a subscription to a club or paying money for supplements) and you are either not gaining the results you want, or, you’re actually having negative results.
How can this be? Surely gyms and slimming clubs are there to help you lose weight, slim down, and help you achieve your goals efficiently and as quickly as possible. Well, no. Without meaning to sound like too much of a conspiracy theorist. That is not the case at all. Slimming clubs and gymnasiums are businesses. Sure, they may have intentions to base their missions statement at the centre of their business that they support your weight loss, slimming and physique desires, BUT, in reality they’re a business. They’re more interested in maximising profits, reducing overheads and maintaining customer loyalty and lifespan.
Having worked in the health and fitness, and supplement marketing industry for over 12 years, I have a good grasp of the world of personal training, health club sales, nutritional supplement marketing, manufacture, retail and both online and offline marketing of such ‘products’. I also have worked with hundreds of clients in the real world to maximise their results from their exercise and nutrition programs, whilst debunking so many of the popular myths and nonsense promoted by slimming clubs, gymnasiums and nutritional supplement marketers.
So, let’s instantly get this straight. I am now not talking about ‘sports specific’ or ‘skills’ training. Nor am I talking about the multiple levels of fitness that people can attain by spending tens of hours practising ball dribbling, or back flips. If your goal is sport specific or skills based, this is not what I am writing about in this piece. This information is written for the many tens of thousands of frustrated people who are wanting to lose some fat, gain muscle tone, and of course be slimmer and happier with their figure, energy levels and life.
Hands up how many people believe you have to become a slave to exercise in order to lose weight. Well, in reality, that is the worlds biggest myth ever promoted by personal trainers and gymnasiums who make their money by you committing hours to their services or facilities. Exercise does NOT help you lose weight or change your physique. If your goal is slimming and weight loss (or more specifically fat loss for the proper logic) then you need to know that in reality exercise will deliver no more than 10% of the results towards your goal. Remember this weight loss is 90% nutrition and 10% exercise.
Exercise is for a couple of factors. The first is the health benefits. Your cardiovascular health and the health of your joints and ligaments. Muscle tone (yes it exists) is the state of permanent muscular contraction to a small degree, giving your body better shape and be visually more appealing to the eye, showing your muscle is strong, and functional. Exercise can help you build and/or maintain your lean skeletal muscle tissue which is metabolic active (i.e. alive). Muscle burns calories by the very nature of being in existence. Your goal through exercise should be no more than the minimum effort required to deliver the amount of visual muscle tone (and size) you desire, and improve your cardiovascular health for a long energetic life.
Any exercise above and beyond your goals of your required muscle tone and health benefits are not only a waste of your time (unless you just love the social side of exercise which many do), but a waste on your central nervous system and recoverability from that exercise. If you put your nervous system under undue pressure then you blunt your immune system and immune response, and actually make it harder and harder to build metabolically active muscle. You may even lose muscle from over training and seriously slow down your metabolism making it harder to slim and lose weight.
Most people can achieve the optimal results from an exercise plan in around 2 hours of work per week. Again, this is not a point to be argued by sports specific athletes training for some other goal. If you want to look good in your underwear and have maximum energy, if you believe more than 2 hours of exercise is going to make much difference then I’d have to see some serious scientific evidence to back that up. I’ll cover shortly how to exercise specifically for maximum health benefits, muscle tone, and metabolic optimisation.
So, shortly, you will know precisely how to maximise your training to stoke your metabolic furnace, create quality muscle tone, and get on with your life without being a slave to cardiovascular exercise. You are free from the crazy notion that hitting a treadmill or cycle machine for an hour, burning maybe 300 calories at best, is actually going to do anything for your slimming or weight loss goals when in reality, it is doing nothing more than draining your glycogen stores and most likely making you hungry and tired. If you love exercising, and being social with exercise, go right ahead and carry on, just don’t think it’s going to make you leaner or slimmer. It is not.
Now, this is what you have to grasp about the human body. It is not magical. It is not mysterious. It is not weird. Think of your body as a precision built, chemical based, fine piece of engineering. Every single reaction in your body is a chemical reaction based on stimulus. Stimulus creates an effect – a result. Good or bad. You provide the stimulus. Your body responds. And that is as complicated as you need to get.
When I say weight loss and slimming is 90% nutrition and 10% exercise this is because the amount of ‘chemical’ (in our case thermal/endocrine reaction) you can elicit by training is minimal for your goals. You food provides immediate chemical (hormonal) reactions that will cause you to gain or lose weight. So your biggest fight against fat is your nutrition and diet, not your exercise program. Many people know this, yet they are unsure of which foods to eat to elicit the proper chemical (hormonal reactions) and so the area of nutrition is so badly complicated and skewed by companies (in most part that make a profit form your confusion) that you are left confused on what is the best food to eat to elicit maximum fat loss.
Start to think of your body as this machine. Everything you eat, or do not eat, is causing a cascade of hormonal reactions within the system. As soon as you eat certain food you can kiss weight loss goodbye plain and simple. This is all down to the primary storage hormone – insulin. And when you understand insulin, you can understand weight loss and slimming. Everything becomes clear and the whole process is very simple. Learning about insulin can get complicated if you go very in-depth, so why bother. Learn the basic principles and start achieving results immediately. You don’t have to be a total expert at something to benefit from the principles. I’m sure most people benefit from using a mobile phone without having to know all the scientific details about how and why it works etc. So forget confusing yourself and just follow the principles and start benefiting immediately.
Let’s take a look at how to maximise your efforts in the gym, whilst minimising your time investment, so you can get on with more important things – like living your life!
You’re going to perform resistance exercises in the gym (so that means training your muscles with resistance machines or free weights). Again cutting out the scientific jargon, and skipping directly to the results orientated principles (called GIVE ME THE SKINNY), here’s what you want to do.
Aim to perform resistance exercise for your entire body … that’s every muscle group in your body once per week. Here’s how you elicit maximal muscle tone, and stimulate maximum response from your resistance exercise. If it’s different than what you’ve been told, ask yourself again – “is what I’m currently doing eliciting the responses I desire?”
Chose one piece of resistance exercise for each muscle group in the body. For example here’s a workout below:-
Start by performing 5 minutes or so of gently warming up such as jogging on the treadmill – your aim being to get the blood pumping around your body, raise your heart rate, and most importantly … begin lubricating your joints and raise your temperature. Why are you doing this? To prevent injury. Nothing more. There is no magic to warming up, it isn’t for weight loss. But it is important.
Now move to your first exercise – in this example, it’s the leg press. Perform 30 or so reps in a slow controlled manner. So chose a weight that lets you achieve around 30 reps, that is uncomfortable, but achievable and so if you were pressed and pushed into it, you could continue maybe to 40 or so reps. So it’s not an all out effort. And then stop when you get to 30. It’s not a magic number, you’re simply getting your body ready to perform the work you want it to do.
Here’s where you perform your work. Now imagine, muscle stimulation is like switching a light switch. Once you have pressed the switch, you don’t have to continue pressing it on many times to have the light activated. Once is the trigger. The switch has performed the stimulus. You triggered the response. So here you go. Mentally prepare yourself for your ONE set of your exercise to stimulate your muscular stimulation. This is where you are going to perform all out maximal effort. There will be not other sets. No other chances. No other attempts to stimulate your muscles in that movement until the same time next week. So make it a good one. And push yourself to your true maximal effort. And it is in this challenge you are probably pushing yourself to your psychological limits, as physically, you can quite simply do it.
Choose a weight you believe you can handle around 6 reps with. This being the suggestion, if someone was to hold a gun to your head and scream at you to perform another rep, you simply could not do it. That is all out maximum muscular effort and what elicits the kind of results you want.
So pick your weight and perform the maximum number of reps you can achieve (aim for 6) but if you honestly (think of the above scenario) believe you could do another (say 7, or even 8 reps) you keep going until you physically cannot perform a single rep more. You are pushing yourself to the absolute limit.
**CRITICAL – raise the weight very slowly at around 4 seconds to raise the weight, and around 5 seconds to lower the weight to the starting position. The speed is critical. Stay slow, and push yourself. Do not speed up. Do not swing. Do not cheat the weight into movement with momentum – USE YOUR MUSCLES.
Once you have completed your reps with maximum effort have a rest. Think to yourself and be completely honest. Could you do the same thing again?? If you can, then you did not work hard enough, and you should attempt this maximum effort again. If you think to yourself that you maybe could, but only manage 2 or 3 reps, you need to work harder next week. If, honestly, you truly believe you cannot do a single more rep again, then you’re done and good to move onto the next exercise.
The whole workout should take no more than around 20 – 30 minutes. Once you’re done, you’re done. That’s muscle stimulation completed for the week, and take a week off of resistance training until the same time next week. When you return to the gym, you should be able to perform either more weight for the same reps, or more reps with the same weight as you did in the last gym session – this is called progression and a key indicator that you are making progress with your training.
Now, in terms of cardiovascular training for health, I recommend swimming as your all time number one best exercise for maximum stimulus in the shortest amount of time. Why swimming, well, swimming has multiple benefits. First off, it exercises your entire body from head to foot, which causes your heart to work at maximum capacity pumping blood to every muscle in your body. This maximises both your muscle tone, fitness levels and your improves your cardiovascular health. Perform swimming 2 – 3 times a week for half an hour or so. Swimming has the added benefit that you are plunging your body into cold water. Your body is warm blooded, so guess what happens? Correct, a chemical reaction. Your body has to work harder than with any other form of exercise to raise your body temperature back to correct levels. This thermic response is why swimming enables you to burn far more calories during the performance of the exercise than any other form of cardiovascular exercise. But if you can’t swim, or don’t have access to a swimming pool on a regular basis, don’t sweat it. Just pick another exercise and perform around 2 – 3 sessions of 30 minutes or so cardiovascular exercise (running, cycling, dancing etc.) and you’re good.
…That’s your exercise complete.
The rest is entirely diet and nutrition, and here on protein for women blog is a rule book on precisely how to achieve maximum and rapid fat loss. The rest is entirely diet and nutrition, and here on protein for women blog is a rule book on precisely how to achieve maximum and rapid fat loss.