Essential Fatty Acids

Essential Fatty Acids Health Benefits

Nutritionist advise us to steer clear of fats as much as possible. But recent studies have shown that there are certain types of fat that aren’t so bad called essential fatty acids.  In fact, they are actually good for us, as long as we don’t consume too much of them.

It has long been agreed that humans need a certain amount of fat in their diets. It’s a small amount, but this little bit of fat is essential to good health.  If you strive to make sure that most of the fats that you consume are of the “good” variety, your health will flourish even more all good fats are known as unsaturated fats or called the essential fatty acids. Within this category, there are two different kinds of fats.

Fats That Are Categorized As Essential Fatty Acids

Weight Loss Products with 'Diet' Label

Ready About: Weight Loss Products with ‘Diet’ Label

Monounsaturated fats have been proven to aid in weight loss. They also lower our LDL (bad cholesterol) levels while raising our HDL (good cholesterol) levels. Monounsaturated fats are found in many different kinds of nuts, including almonds, peanuts, pistachios and walnuts.

There is also a large amount of monounsaturated fat in certain oils, including avocado oil, canola oil and olive oil.

Like monounsaturated fats, polyunsaturated fats lower LDL cholesterol. But they also provide protection to the heart, making heart disease and heart attacks less likely in those who consume them regularly. There are two main categories of polyunsaturated fats: Omega-3 fatty acids and Omega-6 fatty acids. These fats are found in corn, soy and sunflower oils, as well as fatty fish such as salmon, mackerel and rainbow trout.  All good fats are known as unsaturated fats.

 

Bad Fats Such as Saturated Fats Are NOT Essential Fatty Acids

We need a small amount of saturated fat in our diets, but most of us get too much of it. Eating too much saturated fat raises bad cholesterol and increases our risk of many different diseases, Essential Fatty Acids Bad Fatsincluding heart disease, diabetes, and certain types of cancer.

There’s another kind of bad fat, which is man-made and is found in many foods. Hydrogenated fat, also known as trans fat, is created by adding hydrogen to polyunsaturated fat. This makes the fat solid at room temperature.

Trans fat use has been widespread for years.  Use of because it was believed to be less harmful than saturated fats. But it was recently discovered that trans fat is even worse for our health than saturated fat, as it raises LDL cholesterol and lowers HDL. The FDA now requires the amount of trans fat in foods to be shown on the nutrition label so ensure you read the label.

Too much of any kind of fat is a bad thing. But if we replace the harmful fats in our diet with those that are good for us, and consume them in moderation, our health will benefit

Read About Low Fat Diets

Muscular Strength Benefits

Benefits from Muscular Strength is Maximized by Weightlifting

Working out is an important part of the bodybuilding success and fitness equation.  It is muscular strength that allows us to lift, carry and perform other activities. It make us look good and feel confident.  Here are nine reasons why weightlifting routines are essential for muscle and strength.

1. Weightlifting Routines Burns Fat

Working out with weights helps to shed weight, the amount of fat that we already have has to be reduced.
Muscle burns more calories than fat. Working out and building muscle for bodybuilding success means that a good program will leave your body still in the fat-burning zone long after the workout has finished.

2. Muscular Strength Changes the Look of Your Body

You may not be going for the the current trend of a bulky muscle look, but lifting weights can results in a more sculpted shape to your body.  It is that definition that helps you to look fabulous in your clothes, especially the ones you thought that you’d never fit into again!

3. Weightlifting Routines Strengthens your BonesMuscular Strength Benefits Bones

As you age, bone health can decrease. Osteoporosis is a problem for thousands of women. Improving muscular strength and building muscle also builds bone density. Stronger bones are more likely to avoid breakage during a fall or regular activity.

4. Weightlifting Improves Posture

Strengthening muscle groups by working out properly helps them to function as they were intended to in the body. For instance, the back and the abdominals are two complementary muscle groups that make up the core of your body. They are important for posture, balance and all round bodybuilding success. Your weightlifting routine should be balanced, unbalanced routines lead to injury and long term damage.

5. Working Out Increases Energy

With less weight on your frame and more muscle, your body is constantly burning food for energy. You will feel that you can do more without getting tired. With more energy you feel like working even more.

The Truth About Abs

Related Article: “The Truth About Abs”

6. Working Out for a Flat Stomach

Getting a flat stomach is not just about working out the abdominal area. Increasing muscle mass increases your metabolism. As the fat melts away, you’ll be able to see those ripped abs you have been working on.

7. Working Out Will Increase Your Muscular Strength

Before you may have felt like a weakling when it came to lifting things or even yourself.  With more muscle, your strength and confidence will hit an all-time high.

8. Pain May be a Thing of the Past

Weightlifting Routines increase bone density, muscle mass and joint strength this combats pains that you may have been feeling before. Pains that result from stiffness or limited range of motion are dealt with when you lift weights. Working out increases range of motion and may eliminate certain pains altogether.

9. Weightlifting Routines Reduce Stress

As you gain confidence with your weightlifting routines, your confidence in other areas may increase as well. You are better able to cope with stress in your life and feel more relaxed because exercise increases endorphins in the body. They create an overall positive state of well-being for you.

Read about Different Cardio Machines

best supplements for weight loss

Best Supplements for Weight Loss

Many people who want to lose weight find difficulty in their commitment of sticking to their chosen diet programs, thus they resort to the use of supplements to aid them in weight loss. In the market nowadays, there are several weight loss supplements available.  Finding the best supplements for weight loss will help you achieve your fitness goals quicker. Some women would also want to use these supplements for a faster result, the effect of the product pushing them to limit their intake of foods, as most of these supplements act to suppress appetites. According to different studies, there are at least 10 supplements proven to be safe and effective for weight loss by hastening the process.

5 of the Best Supplements For Weight Loss

The Apidexin is not a weight loss pill, but a fat loss pill. Other pills increase the diuretic amounts in the pill to make the person lose weight by reducing water weight only, and the water weight lost is gained back immediately. This product has different clinically tested ingredients that are effective in burning fat as shown by several studies.

Best Supplements for Weight Loss CitriMaxThe Liporexall contains different ingredients that aid in the various effects of the product that are important in the weight loss process. These ingredients are the Super CitriMax that controls appetite, helps burn fat and makes the body lose weight without any undesirable side effects; the ChromeMate that acts in the regulation of blood sugar levels; and the Pinnothin that increases the release and levels of hunger-suppressing hormones, thereby signaling the satiety center of the brain that results to controlled appetite. Another ingredient is the Phase-2 which is a carb blocker made from natural components of the white bean including non-stimulant extract. This acts to delay the absorption of starch calories, and also digestion.

The Phenphedrine is considered to be one of the most powerful diet supplements. This targets the hormones in the brain causing hunger, craving, and stress eating desires. Phenphedrine acts to suppress the appetite and increase the body’s metabolism, hence more calories are burned. This also increases the insulin used to deliver energy in the muscle tissues and therefore decrease body fat. The effect of targeting the hunger attack where it starts makes the product effective.

The DecaSlim is another potent weight loss supplement created by a college student from Hawaii. This product incorporates the Acai which is rich in antioxidant, Green Tea, Buckwheat, Flaxseed, Soybeans and other natural compounds combined to make this product potent.

“Using The Best Supplements For Weight Loss With An Exercise & Meal Plan Will Yield The Best Results.”

One weight loss supplement for men is the TestoRipped which acts fast and powerful in losing weight. This product contains several fat burners that are effective like the Caffeine Anhydrous, Synephrine, Cinnamon, Yohimbine and others. This also has lean muscle building ingredients. Other ingredients boost the testosterone and improve the workout intensity.

SlendeSlim, Lipofuze, Leptorexin, Alli and Lipo-6 are also among the best reviewed supplements for weight loss. It is important however that the expert opinion from a medical professional be sought prior to taking these supplements, and the safety concerns should be established. It is essential that the safety of the product be known and the client should not take the supplements beyond what is recommended.

Low Fat Diets for Weight Loss

How effective are low fat diets for weight loss?  Well, fat plays a major and essential role in the maintenance of the body’s best health. It is an important source of energy and helps the body in the absorption of necessary vitamins to boost health. Fat is important for several reasons: it aids in proper growth, and is needed to maintain healthy skin and hair. This also provides insulation to the body and regulates body temperature. It also aids in the regulation of hormones, and helps in the development of cell membranes necessary for controlling inflammation, brain development and blood clotting. Fat is an important factor that makes the body feel full and gives taste to foods.  Dietary fat plays a very essential role to the cholesterol levels of the body as well.  Nutrition planning should also be considered prior to starting any diet program.

Low Fat Diets for Weight Loss – The Bad Fats

Low Fat Diets Saturated Fats

However, not all fats are good to the body. Fat has 9 calories per gram; thereby it contains twice as many calories compared to both carbohydrates and protein. Hence, it is a contributor to weight gain, and most women and big people don’t want to grow heavier each day. The fats that are major culprits to weight gain and must be avoided are the saturated fats and trans fats.

The saturated fats are bad fats that cause the high LDL levels, or bad cholesterol. It is necessary to read food labels to know the percentage of saturated fats contained in packed foods. One must avoid or limit the food products that are high in saturated fats. These fats are commonly found in fatty meats, ice cream, cream, cheeses, butter and whole milk, and in oils like palm, coconut, and palm kernel. The trans fats are commonly found in fried foods, processed foods, and commercial baked goods like crackers, cookies, and donuts. Moreover, hard butter and margarine contain oils that have become hardened which are referred to as hydrogenated or partially hydrogenated fats, also containing high levels of trans fatty acids. These fats are widespread in fast food chains and in foods that are processed or snack favorites.

Healthy & Effective Low Fat Diets

Low fat diets do not totally ban fats from the diet, but limit the consumption to the good fats and in small amounts only. For a healthy diet containing fat, one may use canola oil, olive oil, corn oil, safflower, sunflower, and soybean oil. Regulating the intake of fats or limiting it to a low amount would aid the body in weight loss.

Low fat diets are effective diet plans for several people wanting to lose weight. The low fat diets feature low intake of fat, and high fiber consumption. Diet plans like Mediterranean diet and South Beach Diet incorporate the low fat diet program. These diet plans include lots of vegetables, fruits, seeds, olive oil, plenty of fish and poultry, and other healthy sources of protein. The suggested foods to prepare are those unprocessed and unrefined to make sure that the meals are low in saturated and trans fats. The low fat diets do not only help in weight loss but also reduce the risks of heart disease, hypertension, and other cardiovascular problems, and prevent the formation of gallstones.

Low Carb Diet Plan for Weight Loss

Low Carb Diet Plan for Weight Loss

Here’s some useful information when looking for a low carb diet plan for weight loss.   Carbohydrates are macro-nutrients that play a vital role in the body and help in promoting physical fitness. They are useful in the building of body strength and providing energy as well. That’s why these are necessary to be included in the diet since they are the major sources of energy and keep the body alert and on the go. Carbohydrates are found in different foods and these also aid in the absorption of other important nutrients. The carbohydrates also function in the breaking down of fatty acids and regulating blood glucose.

However, the excessive intake of carbohydrates would cause weight gain. Carbohydrates add taste to foods and make the appearance of the dish mouth-watering, and are most often used as sweeteners. These explain why carbohydrates are major culprits to obesity. The foods are flavorful even in small amounts, making it hard to resist, hence causing the body to grow heavier and store unwanted fats, especially in the belly.

What Kind of Carbohydrates Make-up A Low Carb Diet Plan for Weight Loss?

Low Carb Diet Plan for Weight Loss All CarbsThere are three types of carbohydrates: simple carbs, complex carbohydrates, and dietary fiber. The sugars, or simple carbohydrates, quickly enter the blood and provide an immediate alteration of the insulin level; if these are not used as energy they will be stored as fat tissue after a short period of time. Fruits, juices, and sweet foods are examples. The starches, or the complex carbohydrates, contain more sugars compared to the simple carbs,but provide slow release and have longer shelf life, thereby allowing the body to utilize the complex carbs for energy before they are stored as fat. The dietary fiber helps in the removal of waste. This is the portion of plant food that the enzymes in the intestinal tract cannot digest, therefore it has no calories. Fruits and vegetables that are rich in fiber do not actually add extra pounds to the body.

The body converts the carbohydrates into sugar during digestion. When the blood glucose level rises, the insulin level also increases driving the blood sugar into the cells to provide energy, while the extra sugars are stored in the muscle tissues and liver as glycogen. The low carb diet program is used for weight loss as this lowers insulin levels and burns the stored fat instead of allowing sugar to be used for energy.

The Atkins Diet and the Zone Diet are two examples of diet plans incorporating the low carbohydrate program. These diets focus on poultry, meat, fish, nonstarchy vegetables, and lean meats. The Atkins Diet has several phases and different carbohydrates are restricted in eachdistinct phase, while the Zone Diet balances intake of carbohydrates with low glycemic index, proteins low in saturated fats, and consumption of monounsaturated fats. These diets usually require the dieter to learn how many grams of carbohydrates are in the different foods.

Conclusion on Low Carb Diet Plan for Weight Loss

Low carbohydrate diets avoid foods high in carbohydrates and those easily digested, like bread and pasta, and replace it with those having high percentage of proteins and fats. The diet plan reduces the consumption of carbohydrates to about 20 to 60 grams per day while the intake of protein and fat is increased to compensate for the calories that should come from carbohydrates.

Strength Training for Weight Loss

Strength Training for Weight Loss

So why use strength training for weight loss?  Well, getting larger and leaner muscles is one of the secrets in losing fat or burning calories to lose weight. This will also keep the weight off for a longer period compared to dieting. The weight-bearing exercise or strength training helps the body achieve a leaner body mass. This is not necessarily doing the kind of workouts that bodybuilders do; rather this simply involves the basic strength training.

Many people try to starve themselves in their effort to lose weight, but oftentimes it’s not doing any good at all. Losing weight is not just about controlling calories and limiting them in the diet, or meeting the certain caloric restriction to aid in weight loss. It’s true that calorie deficit is essential in losing weight, but it is important to delve through a more meaningful process of weight loss, which is strength training. This will help the body achieve a leaner body mass that burns calories twenty-four hours a day. Starvation diets make the body lose fats and at the same time make the body lose the muscle mass.

Should I Use Strength Training for Weight Loss?

women strength training routineStrength training is a good solution for those wanting to lose body fat and lose weight. This will maintain and build the muscle mass underneath the body fat when one is still in the process of losing fat. A greater proportion of lean body mass will make the body become slimmer as one loses the body fat and still retains the muscles mass.

Women in general are afraid of strength training since the first thing that would come up to their mind is the bulky body builder. They are frightened that if they lift weights they would soon have the figures of body builders. However, women need strength training for a more effective solution for weight loss.  Read about the benefits of a customized workout plan.

Those with high percentage of body fat do not only store fat in the superficial tissues such as the hips, midsections, arms, legs, and thighs. The body fat is also stored within the muscles of the body. The fat occupies a greater space in the muscle, thus making it look bigger. Strength training will make those fats disappear when the muscles are regularly exercised. It is necessary that strength training be done regularly to achieve better and lasting results.

Muscle mass also disappears as the body grows old. If there is no muscle replacement done to the muscle lost, the body will store an increased percentage of fat; however, strength training will help one’s body preserve the muscle mass or enhance it so as not to gain weight. Strength training will make the body become a calorie-burning engine, making the body burn fat, lose weight, and maintain leaner body muscles. This will also help in the development of strong bones and reduce the risk of conditions involving bone density such as osteoporosis.

Conclusion On Strength Training for Weight Loss

Strength training can be performed in the gym or at home. One can do push-ups, abdominal crunches, leg squats, and pull-ups. The resistance tubing may also be used. Barbells and dumbbells or free weights are the regular strength training tools. Weight resistance machines are also available in the gym. Strength training simply requires one’s time and determination.