The 4 Hour Body: Make Believe or Make it Happen?

If the idea of obliterating body fat with just four hours in the gym sounds too good to be true then the latest adventures of Timothy Ferriss, author of the 4-Hour Body, might be worth investigation.

Ferriss claims he lost significant amounts of body fat and gained almost 35lb of muscle in just four weeks and with a mere four trips to the gym. This dramatic transformation involved eating four small meals every day focusing on a high protein, low carb combination.

Legal supplements were also used, from creatine to insulin stimulators, and Ferriss spent a paltry four hours in the gym where he focused on practicing a handful of weightlifting exercises which were carried out very slowly until the point of exhaustion.

It sounds like a dream but can work in reality for the vast majority of beach body seekers A recent article featured in British newspaper ‘The Telegraph’ deduces this approach may not work for everyone, with celebrity trainer Simon Waterson quoted as saying such a feat would be “virtually’ impossible” for 99% of the population.

If you are determined to achieve the perfect beach body, there are plenty of diets and regimes to try but you may often find that the basic principles are the same: increase exercise and decrease calorie consumption.

Exercising more is a sure-fire way of coming one step closer to the body you desire. The principle behind the four hour body does not promote regular exercise but truth be told, everyone knows that regular exercise equates to a healthy body so it’s best to try and integrate some form of exercise into your life, at least a few times every week.

Regular exercise doesn’t mean you have to spend hours slogging it out down the gym; short ‘mini’ workouts are just as effective at shedding fat and toning up and make it easier to inject a daily dose of fitness into your schedule.

A time friendly 10 to 15 minutes of moderate to high-intensity cardiovascular or aerobic exercise will increase your blood flow, thus improving circulation, will help to burn extra calories and will also raise your metabolic rate which is especially handy if you want to keep the weight off.

The best thing about ‘mini’ workouts is convenience; you don’t have to join a gym or even go outside if you don’t want to! A quick power walk can be slotted in during lunch break and simply running up and down some any staircases you may have at work, or at home,  will raise your heart rate and give you a kick-start. Your work colleagues might think you’re crazy but your metabolism will thank you for it.

As well as incorporating some exercise into your daily diary, making small adjustments to your diet can work wonders when it comes to getting that beach body, regardless of whether you will be donning Speedos or bikinis.

First and foremost, water is your best friend so make sure you stay hydrated. Not only will you feel better but you’re giving your body a helping hand as over 70% of bodily processes take place in water.   Your organs can’t function properly if your body is dehydrated and even fat metabolism is affected by how well hydrated your body is, so get drinking! Aim for 1.5 litres per day and you should feel the difference quickly.

When it comes to eating, you could take a tip from one of the principles behind the four hour body by eating little and often. Eating at frequent intervals keeps your metabolism ticking over and is believed to make your body less likely to store fat reserves.

Whether or not you want to follow the dietary advice of the four hour body author, it makes sense to cut down on saturated fat. Healthy fats, such as those found in olive oil, avocado and oily fish, should make up about one-third of your diet but ‘bad’ fats’, found in cakes and confectionary, should be avoided.

Carbohydrates don’t have to be avoided and can account for up to 33% of your diet. The same percentage applies to fruit and vegetables. It is traditionally believed that protein and dairy products should account for around 12% of your dietary intake.

Whatever tactic you follow in order to achieve a beach body to die for, striking a healthy balance is often the best method to follow so find out what works best for you and stick to it.

 

Jennifer is a part of the digital blogging team at alwritenow.com who work with brands like Debenhams. For more information about me, or to keep up to date with the latest in lifestyle news, check out my posts at alwritenow.com or visit my Twitter account, @awnow

 

The 4 Hour Body: Make Believe or Make it Happen?

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Five Unhealthy Eating Habits to Avoid

Statistics show that the majority of women in the United States are worried about their weight. Even if they do not suffer from a diagnosed eating disorder, their eating habits can be unhealthy as they become more and more fixated on their waistlines. There are some signs to watch for in your eating behavior that could be unhealthy.

Emotional Eating

Do you find that you eat when you are unhappy or stressed? Emotional eating can lead to quick weight gain because the food temporarily fills an emotional void rather that only returns soon after. The foods that you choose when you are eating emotionally tend to be unhealthy as well, like ice cream or potato chips. Using food as a reward or consolation can cause unhealthy results.

Changing Habits When Eating Alone

Do you make the same food choices when you are alone that you would make when you are around other people? It is tempting to grab something less healthy when you are not sitting down to a regular meal with family or friends. You might choose a salad and a small dessert when you are out with friends, but feel perfectly fine finishing off a pint of ice cream while watching television alone.

Tracking Every Calorie

It is a good idea to keep track of how many calories you eat, but it can be overdone. If your meals begin and end with a careful calorie count, you might be focusing on calories too much. This type of attention to calories can be difficult to maintain and may lead to severe eating disorders. While it is important to watch what you eat, taking this to extremes is very unhealthy.

Absence of Variety

Food variety is an important way to make sure you are eating all of the nutrients that your body needs. If you eat exactly the same foods for breakfast, lunch, and dinner every single day, you are limiting your nutrition intake. A lack of variety is also boring after a while, and makes you more likely to turn to more stimulating, but less healthy foods.

Days of Indulgence

Maybe it is easy for you to stay on diet during the week, but every Saturday you eat twice as much as you would on a normal day. Eating binges can be an indication that your normal diet is too restrictive. Overeating can lead to discomfort and intestinal problems. Moderation is always best, whether you are trying to lose weight or not.

Jessica Bosari writes for WeightLossTriumph.com, a site that provides support to dieters through tips, tricks and money saving offers like a free medifast discount or a promotion for Nutrisystem.

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The Paleo / Primal Diet on a Budget

It’s no secret that eating well costs big bucks. Just peek into the carts where super couponers buy a semi-truckload of food for under $5. They are full of boxed, sugared, yucky carbohydrate junk that negatively impacts the body. Deep down we know that eating meats, fruits, and vegetables is how we’re wired to consume. Eat foods that we were designed to eat. Simple as gluten-free pie.

But it’s not quite that simple. Growing families who regularly coupon and shop rock-bottom deals can’t find those stellar deals in the produce and meat departments. Sure, tangerines bingo for cheap every once in a while, but you’ll notice your budget nearly double when purchasing large quantities of natural, minimally processed food. Our regular, weekly budget for natural foods and flour substitutes regularly hits $130 for four people, and that doesn’t include toiletries or diapers. Before becoming discouraged and succumbing $1 bags of white rice, there are some ways to shave costs:

1.     Join a Community Supported Agriculture (CSA) group.

The idea is simple. Pay a yearly or seasonal fee to a local farmer to “purchase” shares in the crops. Pick up a fresh box of produce once per week in exchange for that fee and enjoy a locally grown variety of veggies. My group charges $900/yr. for 5-15 pounds of produce each week, which puts it right at $17 per week–vastly cheaper than the farmers market or grocery products. Some weeks are better than others, as my membership fee doesn’t guarantee any returns. But even adding another $10 per week for additional produce makes it a steal. Check out local groups in your area doing the same.

2. Buy a whole or side of a cow.

Prices range for buying a grass-fed cow directly from the source, but it’s always cheaper than the grocery store. Purchase between 1/4 and a whole cow to freeze and feast on throughout the year. One-quarter of a cow takes up 5 cubic feet of space in your freezer, so buy accordingly. Prices in my area are between $4.99-$6.99/lb. of meat. The great thing about buying an entire cow is you get a huge variety of meat products–roasts, steaks, ground meat, marrow, liver, the works!

3. Grow your own stuff.

“But I don’t have the time! But I don’t have the money to start it!” Maybe you’re making out your schedule and garden plans to be grander than they are. Starting a garden doesn’t need to cost more than $120 for the soil, seeds, and a simple border. As you become more proficient, add more pizzazz. Start small with easy-to-grow and popular veggies like beans, squash, broccoli, peppers, garlic, and tomatoes. Get some guidance from backyard farmers who’ve made a few mistakes before you and then reap what you sew.

4. Check out the farmers market but come armed with comparison prices.

Some of the farmers market produce can’t be beat for price and taste. Others fall short of quality fruits and veggies at your grocery store. City dwellers will have a more bountiful supply of options whereas smaller town folks may not have as many choices. Our weekend market has a decent selection of locally farmed goods, but isn’t always as inexpensive as organic produce at Kroger.

5. Buy whole cuts of meat.

It’s no secret that a shoulder roast costs dollars less per pound than a filet. So rather than buying skinless, boneless chicken breasts, buy the whole chicken. Eating different parts of the meat will give you a better nutritional balance and cost less. Use bones and spare parts to make your own broth as well. Another option for meat savings is to buy high-quality ground meats–grass-fed beef and buffalo make great, tasty alternatives to buying pricey cuts.

6. Make your own snacks.

Buying organic, minimally processed snacks made with alternative flours and fresh nuts is out of the question on a budget, unless you make your own. Those things top $1 per snack. With a paleo/primal/evo cookbook it’s easy to blend and combine a variety of sweets and savories to make your own nut bars and natural chips. Make a huge bunch and freeze some for later.

7. Cook in batches and share with friends.

We all know buying bulk saves cash. So go in with several families to share the cooking and split costs! Make your own ketchup, mayonnaise, salad dressings, snacks and coconut pancake batter in batches and then share your excess with each participating family.

8. Eat vegetarian meals more often.

There’s nothing wrong with a hearty bowl of veggie chili with a side salad. Or butternut squash curry. We always feel a bigger hunger pinch on veggie nights, but curb it with after dinner fruit smoothies or dark chocolate. Technically, tofu is not primal/paleo approved, but I’m open to it as a protein substitute every now and then, especially sautéed or in stews.

9. Don’t go to out to eat unless it’s at an expensive, well-stocked eatery.

You may be whining and griping about the prices of free-range eggs, but if you’re going out to eat on a regular basis, you have no excuse to gripe. The inflated cost of just one restaurant meal far exceeds three or four meals purchased from the grocery store. Plus you’ll ingest an unhealthy chunk of veggie oils, flour and other nasty, processed unmentionables. That being said, my husband and I will treat ourselves to an ungodly-sized bill at the local steakhouse favorite a couple times a year. This is the time we get to splurge on professionally prepared local produce and grass-fed filets–that is our time to indulge, but we still get to eat healthily.

10. Go seasonal.

Don’t just make a list and stick to it! See what’s cheaper and on sale this week at your local grocery store and build your menu around it. Weekly circulars come in handy here for you to make plans. Check out Rachel Ray’s Winter Produce Guide for some help here or just ask the manager. They’ll be happy to explain the back-story behind what’s being stocked.

11. Store your produce properly.

Would you be embarrassed if I knew just how much spoiled food you tossed each week? Most Americans toss nearly 20% of food due to improper storage or overbuying. Learn some easy tricks to keeping veggies and fruits lasting longer in your fridge and on your counter. For example, store mushrooms in a paper bag, not plastic for maximum fridge life and don’t wash lettuce or squash before storing, as they will spoil faster.

Coupon Sherpa is a money-saving super-hero from the Himalayas. See more of his frugal living tips on sites like Wisebread and Walletpop.

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Kore HCG Diet Review

The weight loss power of HCG was revealed by British physician A.T.W. Simeons during the 1950’s. Dr. Simeons discovered that the natural hormone found in pregnant woman can be used to attack abnormal fat which causes obesity. The way the hormone works is, once the female is pregnant HCG controls the woman’s metabolic functions. Which helps the body get rid of excess fat that the body may have.

Under numerous test conducted by Dr. Simeons, it’s been proven that HCG can be administered to non pregnant females as well as males. The hormone works efficiently when married with a very low calorie diet also known as a VLCD. The low calorie diet consists of eating only natural foods in addition to eliminating carbohydrates and sugars. In order to provide the best results patients were required to partake in the low calorie diet for optimal results. When followed correctly the test subjects saw results of 1 to 3 pounds of weight loss per day. Not only does the hormone provide superior weight loss capabilities, it acts as a hunger suppressant. Meaning, you won’t experience hunger while following the low calorie diet.

Dr. Simeons spent most of his professional career studying how the hormone interacts within our body. To further back his point of the benefits of HCG. A set of test patients participated in a low calorie diet without HCG. The results showed these patients experienced extreme hunger cravings, irritability, weakness and/or headaches.

Kore Sports Nutrition’s newest product Kore HCG Diet, harnesses the power of this hormone in the most convenient way to administer it. The Kore HCG diet allows dieters to take it orally. This gives dieters the ability to take advantage of this diet within the comforts of their homes. Previously the only method of taking HCG was through the form of injections. The thought of injecting one another with syringes has put some dieters off to the idea of the diet completely. If you are unsure how to use syringes opt for the diet drops. The incorrect use of HCG injections can result into bruising, soreness, or worst cases cysts around the injection site.

The Kore HCG Diet has proven to be just as effective as HCG injections. Buying HCG online hasn’t been anymore convenient then this. No doctor is needed to begin your weight loss journey. However, if you are unsure whether you should take HCG you should consult your health professional.

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Can I Practice Yoga at Home?

Whether you have just gotten started with the yoga basics at your local YMCA or you have been going to classes with a yogi that you admire for some time, you know that you are not going to get better unless you spend some time practicing! However, even after you have found the time to practice, you might be wondering where you can do it. If you have always practiced yoga at a studio or at a school, you may be a wondering where to do it when you are on your own. The truth of the matter is that you can just as easily practice yoga at home as you do at the studio!

When you are interested in practicing yoga at home, all you need is a small, private area that is relatively clutter free. You need enough space to lie down flat on your back, and when you are standing with your legs spread at shoulder width, you should be able to swing your arms around at full extension without hitting anything. This kind of space can be found in the living room, or in your bedroom. You may need to pick up a little bit of clutter before you begin, but that is simple enough.

When you are practicing yoga at home, you might wonder what kind of equipment that you need. Theoretically, you can practice yoga with no equipment at all, but having the right equipment around can put you into the right frame of mind. If you are going to be practicing on a wooden floor, you are going to need a yoga mat at the very least. The yoga mat is a long strip of textured rubber that will allow you to be more comfortable when you are doing yoga exercise on the floor and it will also give you the kind of grip and traction you need to perform some of the poses. The yoga mat should be long enough that when you do a long pose that your feet will not leave it. People who are taller tend to need longer yoga mats.

After you have purchased your yoga mat, there are a few other things that can help you get situated and comfortable in your routine. Blocks can be used to give you more support an you do exercises like lunges or poses like the half-moon. These foam blocks can be purchased from any health store and may even be available from your instructor. You may also find that a strap can be useful when it comes to helping you maintain certain poses that involve putting your legs in the air or when the ball of your foot needs to be pulled back. The strap can be any soft rope, and things like bathrobe ties can be used if you need something quickly.

After you have the equipment and the space, it is all about setting the mood. Yoga is a deeply relaxing activity, and getting some of the peace from your yoga activity during your day to day life can be invigorating for you. You may choose to light some incense and to play some music before you start your routine.

Bring your yoga practice into your home; it takes less effort than you think!

Learn more about health, fitness, yoga and exercise and yoga mats.

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