Vigour – Health and Sports Nutrition

The British Dietetic Association has composed a list of the worst 5 celebrity diets of 2011.

The Dukan Diet

Rumoured Celebrity Users: Kate Middleton, Jennifer Lopez

Developed by Dr Pierre Dukan, this diet is now extremely popular in France with Dukan himself warns of its side effects of a lack of energy, bad breath and constipation.
The four-phase diet, which is also reported to be followed by actress Jennifer Lopez and supermodel Gisele Bundchen, starts with 72 high-protein foods for quick weight loss, followed by “pure protein” days alternating with proteins accompanied by vegetables.

The Baby Food Diet

Rumoured Celebrity Users: Lady Gaga

This diet requires users to consume up to 14 jars or baby food or puree per day. This restrictive diets provides few calories and lacks the essential nutritional values required for adults.

The Blood Group Diet

Rumoured Celebrity Users: Cheryl Cole

This diet works on the premise the different blood groups require different foods in order to lose weight. This diet has no scientific evidence to back its claims and will leave users deficient in a number of key nutrients.

Alcorexia

This diet restricts the caloric intake from food consumption during the day so users can drink more alcohol without gaining weight. This extreme diet could result in alcohol poisoning and even death.

The Raw Food Diet

Rumoured Celebrity Users: Demi Moore, Natalie Portman

This diet focuses on the user only being able to eat raw food and only unpasteurised dairy products.
This approach leaves many nutritious foods unavailable for consumption or and even a risk of food poisoning.

It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat.

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

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Constructing an efficient and time managed workout in the most effective way to benefit fully physically but also in a mental capacity.

During the course of a regular exercise regime it is evident that motivation before and during exercise can diminish, resulting in a sub standard performance which subsequently compounds the motivational issue. This problem can occur when exercise lacks either variety, a performance enhancing environment, complimenting/core exercises, poor diet and sufficient recovery. These problems are clearly evident when we consider the influx of gym memberships during the post Christmas period and the significant drop of those early participants after only a few weeks.

In order to combat these issues it is initially important to begin with constantly evolving and achievable targets mixed with a variety of well planned and executed exercises. Constructing a nutritional diet is paramount but should still provide rewards and flexibility to fit in with social and working schedules. It is also important to consume additional supplements to compliment a well balanced diet in order to reduce deficiencies and promote rapid improvements to meet your weight loss, muscle gain, endurance or muscle toning targets. Engaging in regular exercise will predominately require additional protein, among other essential supplements, to promote muscle synthesis and recovery.

Time spent in the gym should be efficient and well planned with an intense workout around 45 mins-1hr being optimal. Those spending more time than required are often leaving unnecessary long gaps between exercises or not performing at an intense level which is not conducive to improvement. This approach not only leads to unsatisfactory results but also leads to future motivational loss and the likelihood of missing a session due to the time requirements being used.

Adhering to the optimal timeframe, a workout session becomes simple to merge into a busy schedule, becomes less likely to miss, and results in more improvement and subsequent enjoyment. At least 1-2 days per week should be allowed (dependant on performance factors) in order for the body to fully recover so following sessions are able to benefit from the maximum energy and muscle capacity available. A mixture or weight based and cardiovascular exercises will assist this process and result in further strength, mobility and oxygen rich muscle tissue to aid recovery.

When aiming to improve your body shape or performance, the most important part is to be able to enjoy every facet and session you participate in. If you discover that motivation or enjoyment is lost, then evaluating the reasons why will enable correcting changes to occur.

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The Stability Ball Roll is an effective resistance training exercise that helps transform and strengthen abdominal muscles, triceps and latissimus dorsi muscles. It is performed from a kneeling position and is similar to the ab wheel exercise. This exercise makes use of a stability ball and an exercise mat.

In order to begin this exercise, position your knees on an exercise mat and place hands on the stability ball. Roll the ball forward until your back is flat. Make sure that you keep your elbows locked into position at all times. Exhale, adjust your arms on top of the ball, and return the ball to the starting position to complete one rep. Repeat the exercise for the desired number of repetitions. Make sure that your abs contract when you roll the ball forward.

Abs exercises yield best results when they are performed in conjunction with cardio exercises such as running on a treadmill, skipping, swimming or stairs climbing. Cardio exercises accelerate the fat burning process and help you get a slim and attractive physique.

You should also use a dietary supplement that promotes weight loss. Higher Nature CLA Lean Definition is a popular brand on the market that supports healthy shape and weight. It contains conjugated linoleic acid (CLA) that is extracted from safflower oil. CLA helps maintain optimum lean body mass and low body fat for a more streamlined, trimmer figure. Take up to 3 capsules a day to enhance the fat burning process and support a healthy weight. Do not exceed the recommended intake.

Ball Weave Through Legs is a unique exercise that targets your core particularly abdominal muscles. It is a medium difficulty exercise that requires coordination and balance on your part to execute it perfectly. Perform this exercise on a regular basis to transform your abs and obliques.

In order to begin this exercise, lie on your back with ball on an exercise mat and bring one knee toward your chest. Next step is to contract abs and weave the ball through the leg, retrieving the ball with the opposite hand. Weave the ball through the second leg as well. As you do so, your legs should move in a bicycle fashion. Repeat the exercise as needed. Make sure that your abs remain in the crunch position at all times. Keep your chin up and head straight. Do not lift your shoulder blades higher than a few inches off the ground.

Along with performing abs exercises, make sure that you also use a dietary supplement that helps lose weight. CNP Sida Cordifolila Fat Burner is a popular brand on the market that is very effective in burning excess fat. Sida Cordifolila is a natural herb that contains naturally occurring ephedrine alkaloids, which cause more energy to be used by acting as a stimulant on the body’s central nervous system. Not only does Sida Cordifolila assist in the reduction of body fat, but it can also be used as pre workout boost when energy levels are low. Take the tablets with food. Do not take before going to sleep.

Stability Ball Crunch with Supine Position makes an incredible exercise to build and strengthen your abdominal muscles. When performed in conjunction with aerobic exercises such as running on a treadmill or skipping, it helps shed fat from abdominal region and obliques. Perform this exercise at least twice a week to obtain best results.

In order to begin this exercise, lie down on the workout mat and elevate your legs on the stability ball. Position hands behind the head or across the chest. Next step is to contract the abdomen and breathe out. Make sure that your shoulder blades come up at least 3 inches off the floor. Hold the crunch for a couple of seconds and then return to the starting position to complete one rep. Repeat the exercise. When performing this exercise, make sure that you keep your back flat on the floor at all times. Moreover, your head should always remain straight with the chin up. Stability Ball Crunch with Supine Position works best when done slowly.

Along with performing abs exercises, it is important that you use a dietary supplement that assists in safe and effective weight regulation. USN Xedra Cut Slim Weight Loss supplement is a fat loss activator, consisting of a synergistic blend of natural ingredients, which assist in effective and safe weight loss. Not only it helps regulate blood glucose and eliminates carvings, but it also reduces fat formation and delays fat absorption. Moreover, it suppresses appetite and assists in thermogenesis for fat oxidation and fat breakdown.

Reverse Leg Kick With Resistance Band makes an incredible exercise to train your gluteus muscles. It is one of the few exercises that helps transform your butt with assistance from the hamstring muscles.

From a standing position, grasp the back of a chair for balance. Next step is to put both feet through a resistance band. Make sure that you position the loop around the ankles. Slowly kick the left leg backward by squeezing the gluteus muscle. Bring the leg back to the starting position to complete one rep. Now, switch to the right leg and repeat the same procedure. Repeat as needed. As you kick backward, your leg should move in a semicircular motion. You can increase the difficulty level of this exercise by increasing the number of repetitions.

Perform Reverse Leg Kick along with aerobic exercises such as walking, brisk walking, jogging, running on a treadmill or skipping to get the results faster. Consume diets high in fibre and low in calories such as fruits, vegetables, seeds, nuts, legumes, cereals, pulses and lean meats. Avoid eating fatty, fast and processed foods. Avoid drinking sodas, alcohol, and carbonated and energy drinks.

It also makes a good idea to use a dietary supplement that helps burn fat. BodyShaper L-Carnitine Fitness Bar is a popular brand on the market that is ideal for “small hunger”. It contains L-carnitine along with a balanced mixture of carbohydrates and protein to promote the fat burn, while maintaining the muscle mass at the same time.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre- and nutrients-rich diets into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycaemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

It also makes a good idea to use a dietary supplement that helps treat obesity and promotes weight management. FulFill Plus Weight Loss Capsules contain a natural ingredient known as “Ispaghula Husk” which exhibits a unique hydrophilic property. It can absorb up to 50 times its weight in fluid. It is then transformed into a gel like substance which safely passes through the gut without adding any significant calories. Moreover, taking 3 capsules 30 minutes before meals creates a feeling of fullness which helps you eat less.

Belly fat, also known as visceral fat, is found deep in the tummy and around internal organs. Women with waists that measure more than 34 inches are at risk for numerous fatal diseases such as type-2 diabetes, high blood pressure, heart attack and other heart conditions. Similarly, men have too much belly fat if their waists are more than 42 inches around.

A recent research has revealed that when you incorporate a combination of cardio exercises and strength training workouts into your regular routine, it is more likely that you will lose more fat from your belly than anywhere else. Abdominal fat is more metabolically active and is easier to lose than elsewhere. However, it is important to keep in your mind that spot exercises would not melt belly fat and you will need to target your whole body to lose weight. Moreover, eating a diet rich in vegetables, fruits and whole grains helps reduce fat. These foods improve insulin sensitivity. This, in turn, lowers serum glucose levels, and reduces the deposition of fat around belly and internal organs.

You should also use a dietary supplement that assists in safe and effective weight regulation. USN Xedra Cut Slim Weight Loss Capsules is a popular supplement on the market that is a fat loss activator and reduces fat formation. It is a blend of natural ingredients, which have proven to assist in effective weight loss. Not only does it increase fat breakdown and fat oxidation, but it also delays fat absorption. Moreover, it suppresses appetite and regulates blood glucose.

Weighted Cable Ball Crunch is a wonderful resistance training exercise that tones and develops your abdominal muscles. Well-built abs improve your physique, enhance your looks and strengthen your back. If your aim is to lose fat on your belly, then make sure that you train your abdominals four times per week with weighted cable ball crunch. This exercise makes use of an exercise ball and a cable attached to weights.

In order to begin this exercise, lie on your back on an exercise ball and grab a cable. Next step is to raise the weight by lifting your body in a crunch stance. Now, bring your torso back to its starting position to complete one rep. Perform 2-3 sets of 8-10 reps each. Make sure that you breathe out when you contract the abdominals and breathe in when you lower your body down.

You should also use a weight loss supplement along with performing resistance training exercises to get rid of belly fat fast. EAS Myoplex Diet Meal Replacement is a unique precision-meal replacement shake on the market specifically designed for individuals who are interested in fat loss. It makes use of whey and soy proteins, vitamins, minerals and other essential nutrients in its formulation. Myoplex Diet helps optimize fat burning while maintaining muscle tissue at the same time. It supports an active metabolic rate and promotes a healthy digestion because it contains prebiotic fibre. Mix contents of each pack with 300-400 ml of cold water and drink after meals.