Weight Loss For Women

Here's a success story that I found particularly motivating, especially since she's like the rest of us... one woman working fulltime and raising kids, yet losing weight and getting a trim bod:

Weight Loss for Women At Home

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.

Can you believe that silliness?

Neither can I, but that is what passes for "professional fitness
advice for women" these days.

I could see this info being accepted in the 1930's (maybe?), but in the year 2008? Please...

Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?

No way. You need real-world workouts and fat loss advice. Not fluff.

Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.

I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.

Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK:
I started working out back on high school. I'm 30 now.

I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.

I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".

CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.

My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK:
I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.

I feel strong and love the daily emails. It helps me stay motivated.

I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.

I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helped
you?

BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?

BK:
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.

I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.

And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

5 Easy Ways to Up Your Metabolism

Your metabolism - you hate it or you love it. For those who hate it, try these 5 ideas to increase your metabolism and help you burn more calories.

1. Eat fish
Go for the gold, the omega-3s, in fish like sardines, herring, tuna, mackerel, trout, and salmon. Studies have showed that if you consume fish you can boost your calorie burn by as much as 400 calories a day.

2. Eat dark green leafy vegetables
Arugula, collard greens, dandelion greens, kale, chard, and spinach are classified as dark leafy greens. They're full of vitamin C, vitamin A, calcium, and lots of fiber. They're also packed with loads of antioxidants, but what really helps you increase your metabolism is the fiber content in these vegetables. Your body is going to burn a lot more calories because of the work it takes to digest the fiber in these foods.

3. Eat more tomatoes
Tomatoes have lycopene, which is the antioxidant that has been found to have natural cancer fighting qualities. Tomatoes are also a good source of fiber. The key ingredient for eliminating fat, however, are the acids in tomatoes that help your body get rid of fat from your system.

4. Eat more fruit
Whole fresh fruits are thought to have "negative calories", meaning your body will burn more calories digesting the food than it stores from eating the food. Try adding fresh fruits like blueberries, strawberries, or bananas to boost your metabolism.

5. Eat spicy foods, chiles, and curry
The capsaicin in many hot peppers increases your metabolism due to the "fire" it creates inside your body. It is even believed that there is a 50% increase in metabolism after eating a spicy meal that contains capsaicin. So keep that bottle of hot sauce handy and use it liberally!

Try these five ways to boost your metabolism and burn more calories. Here's a perfect menu for dinner tonite: Cajun blackened salmon, a salad made with spinach and tomatoes, and a fresh fruit salad for dessert.

Can You Use Visualization To Lose Weight?

Would you believe it? Weight loss, as well as many other conditions can be improved by visualization. Close your eyes and imagine what you want your body to look like. Don't just look at yourself in your imaginative picture - be that body in the picture. Move around in your mind, practice walking in that sexy skinny way you want to walk. Be that person going through the smaller sizes on the clothing racks, and see yourself running that 5K race.

If you keep visualizing in your mind how you want your body to look, subconsciously you will begin acting in a way that will go in that direction. You will become more positive about your body, and you will reach your weight goals more quickly and easily. That doesn't sound too hard, does it?

Effecting change through visualizing desired outcomes has become more and more acceptable in recent years. Psychologists do not understand exactly how it works but clearly the mind and body are not as separate as we have believed. Visualization helps us to truly want to lose weight by creating a clear and happy picture of our fitter bodies. Without this we can often put psychological traps in our own path.

Many people who are overweight believe they cannot lose weight. Sometimes you may say it out loud, or hear friends say it about themselves. For other people this belief stays in the subconscious. This influences our behavior.

Someone who believes it is impossible to lose weight will prove themselves right. The mind will be constantly telling them there is no point dieting as they won't lose weight and should just go ahead and eat everything they want. Visualization is the strongest technique that we can use to overcome these negative thoughts and impulses.

If you are plagued by negativity either from your own mind or from the reactions of friends and family to your diet, go ahead and visualize yourself at your desired weight as often as you can. It works on the same level as all those negative voices and can annihilate their influence like nothing else can.

It is important to practice every day - morning and evening if you can. If you have a photograph of yourself at your ideal weight in the past, you may find it easier to look at that. Or use a photo from a magazine but cut off the person's face. You need to visualize your own body, but thinner.

As you go about your work or daily chores, think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense ("I am glad to be flexible, fit and slim", not "I will ..."). Enjoy the feeling of having a positive self-image. Over time, this will help you to keep to your weight loss plan. You will find that fatty foods are less attractive and exercise is more enjoyable.

While your weight loss will be gradual, the wonderful thing about visualization is that it gives you a new body image right away.

Weight Gain Over The Winter? Yikes!

Every winter it happens. Somehow, without even knowing it, you've put on weight. Now that summer is coming and it's time to get into more revealing clothes you can sure see the extra pounds! Why does this happen and is there anything you can do about it?

The weight gain is not caused by just one thing. First of all, we are genetically disposed to store fat as winter approaches. Our ancestors probably had to do this for survival through the winter as winter was when food was scarce. The reason they stored up extra layers of fat was to use as fuel in late winter and also to protect us from the cold. They didn't have central heat in their caves so staying warm was vital for survival.

There is also a reason why so many types of the food we know come ripe in the fall; this is when we traditionally needed to start fueling our bodies for winter. If you think back to fall, you might even notice that you ate foods that had a higher fat content.

Another issue in winter is Seasonal Affective Disorder (SAD), also known as the winter blues. More and more people are realizing that they suffer from this and are taking steps to deal positively with it. The use of full spectrum light bulbs or light boxes addresses the problem of less daylight in winter.

If people have untreated seasonal affective disorder, they tend to reach for the high carb foods such as sugar snacks, cookies, and chips. Naturally, eating too much of these foods can lead to weight gain. Instead of reaching for high fat and high carb foods when you need a carb fix, eat the better carbs such as whole grains, potatoes, and whole fruit.

Just being aware of your body's tendency to want to eat more food and higher fat food in the fall can help you make healthier food choices. Another positive step is to exercise in the winter. There are plenty of options for exercise, inside and out, in these modern times. Even if you're stuck inside because of foul weather, you can still exercise to an exercise tape or exercise program on TV.

We are way past the time of needing to store fat for the winter. Our homes are heated and the stocked grocery store is just around the corner! Keep on top of your winter eating habits and you may be pleasantly surprised when you put your shorts on in the spring.

Are You Eating These 4 Top Fatty Foods?

Top 4 Fatty Foods to Avoid at All Costs

To start, eating an adequate supply of healthy dietary fats is vitally important to your overall health. Fats are one of the main components in all of the cells throughout your entire body. If you eat enough healthy natural fats, your cellular processes will function properly. On the other hand, if you eat heavily processed fats that are found in most of today's processed foods, your cellular function will be damaged as these bad fats become part of your body. And as a result, your body will have to work harder to operate normally, and diseases can develop.

On top of this, healthy dietary fats are necessary for optimal hormone production and balance within the body. Therefore, healthy fats are essential for the muscle building and fat burning processes. Other important functions that dietary fats play in a healthy body are aiding vitamin and mineral utilization, and enzyme regulation. All three basic macronutrients serve important functions for a lean, healthy, and disease-free body.

Knowing this, there are good fats, and there are bad fats. In my other article titled "All Fat is Not Bad - Top 5 Healthy Fatty Foods to Include in Your Diet" I cover the good fats. But here, I want to point the bad fats that you should avoid at all costs!

The Deadly Fatty Foods:

1. Hydrogenated oils (trans fats): These are industrially produced chemically altered oils subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching and deodorizing agents.....and somehow the FDA still allows this stuff to pass as food. These oils aren't even worthy of your car, much less your body! They've been linked to obesity, heart disease, diabetes, cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind, margarine, or shortening, protect yourself and your family by choosing something else. The FDA has mandated that all food manufacturers are required to show the quantity of trans fat on all labels by January 2006.

2. Refined oils: Even if the oils are not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called "healthy" canola oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller pressed"). This damages the natural structure of the fats, destroys natural antioxidants, creates free radicals, and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food supply.

3. Anything deep fried: including tortilla chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. Sorry, these all probably taste good, but all of this junk shouldn't even pass as real food in my opinion!

4. Homogenized milk fat: Milk fat is a very healthy fat in its natural raw state. Milk and beef from grass fed organically raised cows is known to have higher quantities of healthy fats like conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized, non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body. Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it's available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial microorganisms added back to them making them better for you. Realistically, since you probably won't find raw milk, sticking to skim milk is the best option to avoid the homogenized milk fat. If you use butter for cooking, your best option is grass-fed butter.

ABOUT THE AUTHOR
Stan Metcalf is a workout and health fanatic. He believes in living a healthy lifestyle, and strives to help others do the same. Stan preaches about the health benefits of proper exercise and nutrition whenever he can. In fact, just for reading this article, he wants to give you a FREE e-book titled, "Training & Nutrition: Insider Secrets For a Lean Body". You can get the FREE e-book at http://www.TopSecretBellyFatLoss.com/FREEebook.htm

Article Source: http://EzineArticles.com/?expert=Stan_Metcalf

Let's face it, many of us lead sedentary lifestyles these days. Each week we spend hours commuting to work, hours in front of the computer, and hours in front of the TV. This lifestyle can lead to weight gain, posture problems, and lethargy.

The way out of this is to add exercise to the mix. Exercise should be seen as a necessity in helping our bodies and minds function properly, not as something to do someday when we can find the time.

To pull exercise to the forefront of our busy lives we need to find an exercise that we will stick with, and that is enjoyable and motivational. The choice of exercise should also suit our lifestyle and help us achieve our weight goals.

Walking fits the bill for a lot of people. Not only is it something that we can naturally do, without having to have a special talent, but it can work our heart and your muscles. Walking is a free form of exercise and the only cost is a good pair of walking shoes and some comfortable clothes.

The best type of walking is power walking and here are some of the benefits:
* Improved mental well-being with a reduction in stress and anxiety.
* Helps manage body weight and can lead to a reduction in body fat.
* Toned and strengthened muscles.
* Energy boost and improved self-esteem.
* Improved cardiovascular fitness.

So grab a friend and start power walking every day. You'll be amazed at how much better you feel, physically and mentally. If you're new to walking, start with short distances at first, then work your way up. You can also have a goal, like doing the 3 Day Walk For the Cure, to speed you on your way to being fit.

The Dreaded Dieting Plateau

So, you've been losing weight steadily since you started your new weight loss regimen. You're several weeks into it and feeling pretty confident that you'll be reaching your goal pretty soon and... you hit the dreaded dieting plateau. Then it seems like no matter how strict you are with your eating, nothing happens. Your scale must be broken because it's been stuck on that same number for too long now. Sound familiar?

Plateaus are tricky and you can look at them in different ways. You can whine and carry on about how you've failed your diet, or you can feel good about what you've already lost and the fact that you even made it to the plateau level.

It's normal to lose more weight in the beginning, when you have more to lose. You should not really expect to keep losing the same amount of weight week after week. It's important to remember that even if the scale doesn't seem to currently be helping you out, you are still going in the right direction. You may be losing inches or you may be losing fat and gaining muscle. Just remember, the scale doesn't tell the whole story. This is the time to keep on going, not to try drastic unhealthy measures or chuck it all in and start binging.

It helps to have a mental picture; first you climbed down a hill, next you hit a plateau and you have to walk across it before you get to the next downhill. You will get across it! Another helpful visualization is to keep picturing how you will look and feel when you've accomplished your goal. Picture it as if it has already happened.

If you feel you could tighten up your eating habits a bit, then go for it, but only if you can do so without feeling deprived or doing something drastic. Perhaps you want to step up your exercise routine during this time of plateau. This is a great idea if your health permits and, again, you're not doing anything too drastic.

Keep at it and you'll find you've crossed the plateau (and some are wider than others) and started dropping more weight. What a thrill to know you can overcome the temporary hard spots in your life. This isn't just about weight loss but about any areas of your life where you will have plateaus.