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

 

Can Coffee Cut a Woman’s Stroke Risk?

There are millions of women around the world who enjoy their “cup of Joe” everyday. In fact, life would be quite difficult for many of us if we stopped drinking coffee. Coffee is the preferred choice of beverage for many people to jump start their day. Coffee seems to have 2 things going for it. It tastes great and it has caffeine. Well now you can add a third ingredient and that would be medicinal properties! Yes, who would ever have thought that chugging down that black colored aromatic liquid is also good for you!

Most food products will have vitamins and minerals, where as others will have medicinal value. This is why food has been categorized into nutritious and functional. Nutritious foods are the ones that have all the vitamins and minerals, where as functional foods will have medicinal qualities, such as garlic, various herbs etc. Now Coffee has been added to the list of functional foods! This is because contrary to what was believed before, coffee contains certain compounds which help with the maintenance of the human body. In fact each time a person drinks a cup of coffee, they are reducing the risk of many diseases. This is especially true for women.

However, there is a catch. The amount of coffee consumed should be in moderation. By moderation it is meant by 1to 3 cups a day. Studies were done on nearly 80,000 women and it was found that women, who drank moderate amounts of coffee, had approximately 20 percent less chance to suffer strokes or hear t related diseases. For women, the benefits of drinking coffee do not stop there. Research has also shown that women who regularly drink coffee show slower signs of brain degeneration or cognitive function of the brain, by as much as 30 percent!

Yes, coffee helps with women’s memory. Interestingly, these benefits were not seen in men. As mentioned before, drinking coffee should be done in moderation. If not, then many of the health benefits that come with drinking coffee can get cancelled. Not only is moderation important, it should also be done at different times of the day. This means instead of chugging down 2 or 3 cups all at once, it should be spread throughout different times of the day. As far as pregnant women are concerned, consumption should not be more than one cup a day. The final conclusion from all this research is that a cup of coffee a day will indeed keep the doctor away!

About the Author: C. J. Jones blogs for Nutritioncertification.net her personal hobby blog she uses to help people get info on nutrition degrees online.

How to Make Exercise Fun

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How to Make Exercise Fun

One of the things that I hate most about looking in the mirror and determining that it’s time to seriously consider getting myself in shape is the idea of setting up an exercise schedule. In my case, it’s even more difficult, since I don’t have the funds to hire a personal trainer or to join a fancy health club where they make sure that you get the results you’re looking for. No. Not me. However, I do have all the information I need and a ton of past experience to assist me in my exercise regimen endeavors. That’s not really the problem. It’s the motivation factor that has continually eluded me. At least that was the problem until I discovered something interesting about myself. I love to have fun!

Now this might sound a bit confusing, at first. After all, how many people do you know that actually look forward to an exercise session and say “I can’t wait to have some fun on that treadmill!”? Probably not many. But a slight adjustment in the way that I viewed my valuable exercise time made all the difference in the world. Here are some tips that you might be able to use the next time you get ready to get yourself in shape with a healthy exercise routine.

The first thing that you need to do is change your approach to the time that you’ve set aside to exercise. Remember, this is a reward to yourself – a way to be healthy and to have more energy for the things that you need and want to do throughout the day.

Personal trainer showing a client how to exercise the right way and educating them along the way. The semi-spherical device is a BOSU. Category:Fitness Category:Fitness_training Category:Personal_training Category:Stretching Category:Challenges to physical balance (Photo credit: Wikipedia)

Secondly, try to engage in exercise that involves other people! Why conduct all of your exercise in some isolated room inside your home, when group activities are so much more fun? How about a sport that can put a smile on your face – like tennis, for example? If you do decide to exercise alone in your home, don’t turn your exercise room into a dungeon. Remember – the key to your mental outlook is the environment that you create. This can mean playing some motivating, upbeat music when exercising.

Better still – you might want to invest in a small recording/playback gadget that will allow you play an audio book, written by your favorite author. In this way, you can tell yourself “Time to read my book!” instead of “Time to exercise.”

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