12 Best Fat Burning Foods

Excess fat is never good for the human body. It often leads to weight gain or obesity. In any case, it can be reduced through eating healthy diets. One can also control it by following a unique diet plan. There are several fat burning foods one should be eating on daily basis. Let's take a look at some of them.

1. Almonds
Almonds reduce excess weight and also build the human muscles.

2. Cheese
Cheese enhance weight loss. They also build strong bones.

3. Eggs
Eggs are rich sources of protein. They burn fat as well.

4. Lean Meats
Lean meats strengthen the muscle. They also improve the immune system.

5. Berries
Berries are good for sound health. They also prevent cravings.

6. Peanuts
Peanuts build body tissues and also boost testosterone in ladies.

7. Fish
Fish products like salmon, mackerel and tuna contain omega-3 fatty acids. They burn fat and also improve the condition of the human heart.

8. Grapefruits
Grapefruit lower insulin and also regulate blood sugar.

9. Green tea
Green tea is gotten from an ancient herbal plant. It's very good for weight loss.

10. Spinach
Spinach and other green vegetables fight free radicals and also build muscles.

11. Whole grains
Whole grains like brown rice, oatmeal, cereal, and others are good for weight loss.

12. Beans and Legumes
Beans and legumes build body tissues and also improve digestion.

These twelve food items outlined above are very good at burning fat. Aside from that, they also have other functions as described above.

Such edibles must be taken on daily basis when looking for quick results. Obese people are expected to follow diet plans that are rich in most of the food items outlined above. They can also follow a recommended diet plan in order to control their weight.

Meanwhile, the food items outlined above are very easy to come by. One can easily purchase them at the food market. Many of them are very cheap. It's important to include them as part of daily diet when thinking of slimming down with ease.

 There are also diet supplements that contain many of the edibles outlined above. Such supplements are often costly because they are carefully processed. In any case, they are highly recommended for everyone that truly wants to lose weight.

In all, fat burning is quite possible through regular consumption of the food items outlined above. However, it's important to consult your dietitian or doctor for further guidance when thinking of following any diet.
 

Healthy eating requires proper direction.

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Diet Tips for Weight Loss - Benefits of Snacking

Planning is crucial to a healthy diet. Know what you are going to eat and when. Your body is a machine, you must keep it fueled to transform it into a fat-burning machine. Make a menu of smart, healthy meals and a menu for your food intake between meals.

 Yes, I am referring to snacking. Once thought detrimental to a successful weight loss plan, it is now viewed as essential, so start snacking your way to a leaner, stronger you.

Jump start your metabolism in the morning by eating a solid breakfast. You have already gone over eight hours without food, so try to eat within an hour of waking up. The sooner you get your metabolism pumping, the better. You must keep it going constantly, when you cut the fuel, you cut the energy and proficiency.

Choose foods full of complex carbohydrates keep your energy levels up throughout the day and protein to help with muscle repair. They will take the edge off your hunger and you will be more apt to make sensible choices for lunch and dinner.

It can be as simple as a handful of nuts or an apple with a slice of cheese. Perhaps some Greek yogurt, a serving of 1%milk or chocolate milk, dried fruit or raw vegetables. Hummus goes well with vegetables or on cracker. Try eating some fresh fruit,

 a serving of oatmeal or granola, sunflower or pumpkin seeds, pistachios or some tuna or chicken salad on crackers. Trail mix is always good (you may even sneak a little chocolate in there), or maybe some Rice cakes or cottage cheese with fruit (peaches or cantaloupe are my favorite). Try a variety of things to find ones that you like and mix it up to keep things interesting.

Decide which snacks you want for the day and have them on hand, that way you can resist the doughnut cart when it rolls around. The best times to snack around 10:00 am and 3:00 pm., approximately two hours before your next meal.

 Following this strategy you may end up eating more, but you'll be less likely to put on weight because you burn those calories more efficiently. Fueling your body in moderate doses throughout the day keeps nutrients optimally available,

your blood sugar levels more stable, and helps avoid the energy crash that affects your mood, concentration and effectiveness. If you wait until you are starving, then you are more prone to make bad eating decisions.

There is nothing wrong with the occasional sugary snack, just don't over indulge in it. If you are one of those types that can have a little something sweet and be satisfied, then go for it.

 Myself, I do better if I avoid them all together. If I have a little, I can't help myself and end up having a lot. The more you avoid, the less sugar your body has to process.

Be sure to drink enough water. Thirst is often mistaken for hunger and causes you to raid the vending machine when all you really needed was a drink.

Think of your metabolism as an engine. When you increase the rpm's, you burn more calories, even when you are idling. So grab a snack and get keep your engine burning throughout the day. Be smart. Make a good plan and stick with it.

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Short Historical View of Asian Martial Arts

"The Ultimate aim of Karate lies not in victory or defeat, but in the perfection of the character of the participant." Gichin Funakoshi (1868-1957)

Asian Martial Arts are practiced for many reasons, including self-defense, sport, and as a mind-body exercise. If practiced properly, the martial arts are an excellent exercise,

as well as artistic expression. Some students enjoy severe training as a type of ascetic discipline, sublimation, and other train for just pure excitement. However, some arts have a greater risk of injury and would not be considered suitable as a health promotion exercise.

Most countries practice martial arts, either indigenous or borrowed. Most of the popular Asian martial arts that are practiced in the West can be traced to originally to Japan, Korea, China,

and India. The martial arts have evolved into the variations commonly seen today across the USA and Canada, in mini-malls and schools. Traditional arts, if practiced correctly and regularly, will improve the fitness of the exerciser.

There are some arts that are purely for sport or self defense and may not be suitable for health promotion.

Arts of India and China

India has a long history of martial arts. Indian epic religious texts such as the Mahabarata discuss martial skill. Stick fighting and hand-to-hand combat--e.g., Kalarippayat and wrestling--are true Indian arts. Some martial artists believe that the arts of India were transported to China.

Indian medicine and training methods also were taken to Sri Lanka, Burma and Thailand. Then they were combined with indigenous martial arts and medicine. There are also Greek and Persian technological, religious, medical, and philosophical influences on Chinese and Indian culture, and vice versa. For example, in 688 BCE the martial art of pankration was practiced in Greece.

Martial arts were practiced in pre-Buddhist India. Today there are hundreds of styles of martial arts practiced in China differing by region and clan. It is a popular myth that kung-fu exercises were brought by the Buddhist Monk Bodhidharma (Chinese:

 Tamo or Damo, Japanese: Dharuma) from India to the already existing Shaolin (Small Forest) Monastery in China. The first Buddhist temple in China was actually the White Horse Temple (68 AD). The arts were practiced in China hundreds of years prior to Bodhidharma's arrival.

"Bodhi" means awakened or enlightened. Bodhi also refers to the Bo Tree, a Banyan tree called the Sacred Fig (Ficus religiosa) that the Buddha was said to meditate under the bodhi tree and achieve enlightenment. The monks at that temple practiced what is called Ch'an Buddhism. In Ch'an

Buddhism, the focus was on meditation and direct experience of cosmic consciousness. Ch'an became what we know as Zen in Japan. The monks were said to be in poor health and weak when Bodhidharma arrived, so he taught them exercises to improve their health and fitness. There is a great deal of controversy over what these exercises were,

and there is no clear history as to when they were brought to the monastery, but most likely they were similar to physical yoga methods. There are hundreds of variations and, though usually practiced within the martial arts, they are also excellent as exercise methods.

The martial arts developed within the Shaolin monastery are called Shaolin ch'üan. Ch'üan (Quan) means fist--punching, or boxing in Chinese--and was the forerunner to the modern "hard style" kung-fu known as Wei Chia Ch'üan (Weijiaquan)--the"External Family Arts".

They are called "external" or "outside" arts because they came from India. The temple was disbanded and monks were purged several times during Chinese history; the last time was during the communist "Cultural Revolution" from 1966 to 1976. There are other "hard" styles, which are regional and classified by the area name. Regional versions include O'mei (Emei, Ermei), T'ai Shan, and Wu Tang (Wudang) styles. There are modern forms and traditional forms from each region.

The "Internal Family Arts," Nei Chia Ch'üan (Neijiaquan) are commonly thought to be based on Chinese philosophy, in contrast to the "Outside" Buddhist based art of Shaolin. The arts of t'ai-chi ch'üan, pa-kua chang, and hsing-i ch'üan were classified as Nei Chia Ch'üan,

 "Internal Family Arts," in 1894 by an association of several famous masters. In 1928, the three arts were called Wu Tang ch'üan (Wudang quan) by the Central Martial Arts Academy in Nanking. Wu Tang was the Taoist area and these arts came to be associated with Taoist philosophy.

 Wu Tang region has its own versions of martial arts that may have had no direct connection to the Nei Chia group. They were called Internal Arts or Wu Tang arts to contrast them with the Shaolin arts, due to philosophical and training differences. T'ai-chi ch'üan (taijiquan) is the most popular of the Chinese Internal Arts for health promotion.

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Running Is Fun!

Well... for some of us it is. I really enjoy running but I know lots of people enjoy it the most once they have finished. I used to be like that too.

When I was younger and played football and cricket and basketball... in fact any sport that was on offer at school or in my local teams. I used to hate the training part of it.

 And especially running. I loved the running around during a game but the actual training and all the running you had to do to get fit for it was something I really did not like doing.

Fast forward some 20 or 30 years and I love running, can't get enough of it in fact. Running is fun to me. I know Joy likes finishing and the good feeling once you cross that line or finish that 5 k's or whatever particular type of running we do, but the actual act of running she is not all that thrilled about.

How can you make running fun?

You really can make running fun. If you are always running on your own it is hard work and not much fun at all. However if you join a running group or start entering fun runs and running with lots of other people it can be one of the best things you will ever do.

I entered my first fun run some 12 years ago now down in Melbourne. It was the Olympic Dream 10 K Run and I absolutely loved it.

The thrill of starting a run with some 10,000 other crazy runners and walkers like yourself is a real adrenalin rush and when you cross the finish line the sense of achievement you feel is real, emotional and so very exciting.

I have entered many events since and having met my partner Joy back in 2008, she is slowly getting into the addiction that comes with fun runs. I remember her first run over 5 k's when we were still living in Melbourne.

As she was approaching the finish line the announcer called out over the P.A "And now we have Joy Reynolds about to finish and cross the line. Well done, Joy!" The crowd cheered her home.

She certainly felt that thrill of crossing the line and finishing and although she was totally exhausted she loved the whole experience.

As I mentioned earlier many people don't like the actual running aspect of running but they love the sense of accomplishment.

We both run 5 k's every Saturday morning now in the Main Beach Parkrun. Parkruns are held all over the world. http://www.parkrun.com.au This is an event that is free to enter and was first started back in 2004 in Bushy Park, Teddington in England.

It has grown enormously since then. It is open to anyone of any age and any running or walking level.

And thanks to a fantastic volunteer program all the events are timed and free. I highly recommend getting involved or even starting your own Parkrun. Like I said, running is fun, at least it certainly can be.

There are literally thousands of fun runs held all around the world each year. Many charity runs and many just pure and simple for fun.

Why not get the kids (Great fun pushing a pram around a course!) the parents, friends or work mates and go and enter your first fun run? Parkruns are free and really are FUN! Once you do your first I have no doubt you will agree with me, RUNNING IS FUN!
 

Kevin McNamara is a motivational speaker, author. educator and Life Coach. He is rising to National prominence by delivering inspiring messages that encourage people to live up to their full potential by breaking the cycles of procrastination,

hopelessness and despair that many face daily through grief and depression. Kevin lost his daughter, Holly, to SIDS at 5 months of age and devotes his life now to helping others.

Kevin has a mission to help everyone he meets find their true calling in life and move from a place of mediocrity to GREATNESS!

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The Benefits Of Owning An Electric Folding Treadmill

Everyone knows how important it is to exercise on a regular basis, not only to stay healthy, but to stay fit as well, and also to give you that general feeling of well-being.

Jogging is one of the best and most popular forms of exercise for many people, but for some, jogging on a regular basis is just not possible for various reasons, and it is for these people that an electric folding treadmill would work perfectly.

There are many benefits to owning your own treadmill, the main one being that you are able to jog as and when you want to, as time will allow. In other words, even if you're a mother with small children, you can get your daily exercise when the little ones are tucked up in bed in the night, and still keep an eye on them while you exercise.

You might have a job that ties you down to the office at all sorts of hours, in which case it would be impossible for you to go to a gym regularly. However, if you owned your own treadmill, your gym is right there in your home or office, ready for you to use when you want to.

Then of course there is the weather. So many times friends or couples will make arrangements to go jogging in one of the local jogging tracks, only to have to cancel due to the weather being too hot,

too wet, or there is a gale force wind blowing. Having a treadmill of your own though, means that you can jog in the comfort of your own home, no matter what the weather conditions are outside.

Also, while out jogging on a running track you always run the risk of injuring yourself somehow, such as falling, or twisting your ankle, in which case, you will have to limp home in pain, or wait for someone to help you.

 Being able to exercise on your own treadmill eliminates this problem altogether, because if you do injure yourself somehow you are at home, and can simply stop jogging to take care of your injury.

Treadmills are great for people from all walks of life, even those that are just starting out, and are not used to jogging at all.

 No special skills are needed to operate these machines, as they can be adjusted to suit the needs of the individual, for running, jogging, or even just for walking.

Whether you want to jog for the sake of jogging, want to keep yourself fit, or have a few extra pounds to lose, there is no doubt that a treadmill is the answer you're looking for. Buy one that suits your budget and your particular needs, and you can get all the exercise you need, no matter what type of lifestyle you lead.

Treadmills are well made, last for a long time, and will give you all the exercise you need for years to come. If you have a dog at home, and don't have the time to take him for a walk, then do what many dog owners do, and let your dog have his daily run on your treadmill as well.

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Why High Intensity Interval Training Is Better Than Steady State Cardiovascular Training

Endurance training helps develop a stronger cardiovascular system, including heart, muscles, lungs and blood vessels, and can add years to your life.

 Cardiovascular endurance also enhances your heart's ability to control the oxygen flow to all of your muscles, improving your overall workout efficiency. You should aim for 30 minutes of daily activity for improved endurance performance.

Since the heart is a muscle, it can be strengthened just like the other muscles in your body. The American College of Sports Medicine recommends 30 minutes of daily physical activity.

Just 30 minutes per day can improve your endurance, give you stronger muscles, better sleep and reduced stress levels!

Some examples of steady State endurance exercises (SSCT) include running, walking, swimming, bicycling, dancing, but any sport or exercise that can be performed for longer periods of time to get the heart pumping is considered SSCT.

There is a better alternative though. High intensity interval training (HIIT).
HIIT can boost athletic performance, improve the health of recreational exercisers, and provide the benefits of SSCT in less time and fewer workouts!

SSCT is considered aerobic exercise (running, biking, rowing, swimming, etc.) for greater than 20 min. HIIT is considered a short amount of time exercising at maximum intensity followed by short rest.

Timing varies from method to method, but it usually follows a 2:1 ratio of intense exercise to rest. For example, Tabata (a form of HIIT) is 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest.

Both methods increase stroke volume (amount of blood pumped per heart beat), heart contractility (force of each contraction), and left ventricle heart mass. Both of these variables increase blood flow and the amount of O2 supplied to your muscles. But HIIT:

• Improves stroke volume better than SSCT
• Improves VO2 Max more effectively, which is important for fighting heart disease
During aerobic exercise, mitochondria (energy factory of a cell) use O2 to manufacture adenosine triphosphate (ATP- the energy source of a cell) through the breakdown of carbs and fat. As mitochondrial density increases,

more energy becomes available to working muscles. HIIT leads to an increase in mitochondrial oxidative enzymes; thus, making your body more effective at breaking down carbs and fat for fuel.

HIIT also has greater excess post exercise O2 consumption (EPOC) after exercise sessions than does SSCT. O2 consumption (and thus caloric expenditure) remains elevated as working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels.

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Some Foods Can Have An Anti-Aging Effect

As much as we want to stay young and live in our own body forever while reaping the benefits of having a youthful skin, we cannot do anything to stave off age permanently. That's why we need to find simple solutions to keep our skin in good health.

 There are a number of ways to keep our skin young and healthy, but try not to depend too much on skin and beauty products which contain chemicals. It is better to stick with foods that are natural and chemical-free.

The following are the foods that can best help you fight signs of aging.

1. Broccoli

If you want to maintain a youthful look, try to consume broccoli on a regular basis. Broccoli is found to take away many years from your looks, keeping you young and healthy. Broccoli contains a powerful antioxidant known as quercetin. It is a natural anti-inflammatory substance that prevents inflammation in the skin which is a primary cause of aging.

2. Beans

Beans also have an anti-aging property. They rich in antioxidants which are known to prevent free radicals from damaging your skin cells. Not only do antioxidants protect your skin from damage but it also protects your tissues and organs.

3. Tea

You usually include tea in your everyday diet, and what you know about this herb is its function as a stress reliever. But aside from its stress relieving effect, tea can also make you stay young looking by hydrating your cells and keeping the aging process in control.

4. Berries

Berries also contain antioxidants that fight free radicals. These fruits not only serve as anti-aging foods, but they are also anti-cancer and anti-heart diseases foods. Including these fruits in your daily diet will benefit your skin as well as your overall health.

5. Avocados

Avocados contain amazing anti-aging agents. These delicious fruits contain fatty acids that nourish cells to make them function well. Avocados also contain vitamin E that protects the skin cells from suffering damaging effects from ultraviolet light and free radicals.

6. Chocolates

These yummy and irresistible sweets can also be beneficial. They are one of the best anti-aging foods because they contain resveratol, a natural substance that boosts the health of human body cells.

7. Walnuts

Walnuts help your skin maintain its youthfulness. As these foods contain Omega-3, which is a very good substance to maintain your cell membranes' fluidity, you are guaranteed that you are getting the right amount of nutrients.

Though we can't prevent aging altogether, and certainly we get older each day, it's better to keep those years away from our image at least. And the very best way to achieve it is to consume the right and healthiest foods. So, start eating your way to youthfulness now!

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