Fat Loss For Christmas-What To do?

Have you been working out, trying to trim your midsection without results? Don’t feel bad. Losing belly fat seems to be the goal of a lot of people and most don’t get the results especially in the month of december where there are so many parties,Food and the festive season is in full swing 
There are several possible causes for keeping the belly fat. 

The Science of Stubborn Fat

To understand why it’s so dang hard to get certain areas of your body lean, you need to understand how and why fat is stored and mobilized.

When you eat food, your body breaks it down into various substances, one of which is glucose, or blood sugar.
Your body also releases the hormone insulin, which tells your liver, muscles, and fat tissue to take the glucose from the blood and store it.
Your liver and muscles store the glucose as a substance known as glycogen, and your fat cells store it as as a substance known as triglycerides.

The storage of glycogen expands the size of the muscle cells, and the storage of triglycerides expands the fat cells, which in turn expands your waistline.

When you’re in this “fed” state,no fatburning occurs. Your body uses the glucose in the blood for all its energy needs, and stores the excess. Depending on how much you eat, this state can last for several hours.But, as the nutrients eaten are absorbed, insulin levels decline, and the body senses that its post-meal energy is running out. It then shifts toward burning fat stores to meet its energy needs. Day after day, it juggles these states of storing nutrients you eat, and burning its stores when the temporary supplies run out.

To burn, or “mobilize,” fat, your body produces chemicals known as “catecholamines.” The catecholamines travel through your blood and “attach” to receptors on fat cells, which then trigger the release of the energy stored within the cells so it can be burned off.

Fat cells have two types of receptors for catecholamines:alpha 2 and beta receptors. To keep this simple,Beta 2 receptors speed up fat mobilization wheres aplha 2receptors hinder it.

So, here’s the big difference between “regular” and “stubborn” fat:

Fat that is easy to lose has more beta-2 receptors than alpha-2, and fat that is hard to lose has more alpha-2 receptors than beta-2.

This ratio of alpha-2 and beta-2 receptors in individual fat cells determines how easy or hard it is to mobilize the energy stored inside.Some causes where u might not be losing fat as desired

Cause #1: Doing only one activity. Many people have the idea that they can do crunches or sit-ups and lose their belly fat. Granted these two exercises will tone and build your core muscles. But that is just what they do. They firm and build the muscles. This doesn’t necessarily cause you to lose the fat that’s over the muscles. Keep in mind, the only way to lose fat is by burning more calories than you consume. So if you’re doing crunches and then snacking to relieve the hunger from the exercising, chances are you’re not going to lose much belly fat.

Cause #2: Your Diet. It is a scientific fact you must burn more calories than you consume to lose fat. The only way fat is burned from the body, is when the body needs more fuel than the food you eat can provide. So, if you’re trying to lose belly fat, make sure to watch what goes in. Festive season calls for buffets ,over sized food portions desserts and while you are trying to have a merry good time the abs wont agree .Top recommendations are lots of fresh fruits and vegetables. Fresh fruits and vegetable are high-nutrient, low-calorie foods is just what you want if you’re trying to lose fat.

Cause #3. Only Making Changes To Your Diet And Not Working Out. Some people think all they need to do is to change their diet to lose the belly fat. While changing your diet will help you lose weight, it is only half the total picture for optimal weight loss. To lose weight and get a toned body the best method is by controlling diet and exercise. Eat a healthy diet low on calories, high in nutrients and exercise at least thirty minutes a day.

Muscles burn fat even during rest. The more tone your muscles have, the more energy they require. Build your muscles and you will lose body fat.

Unfortunately, your body’s fat burning methods aren’t designed to choose where the fat comes from. You will lose fat from all areas of your body including your belly as long as you burn more calories than you consume. The best way to do that is by choosing a healthy diet rich in vegetables and fruits and to exercise regularly.

Health Is Wealth-Says Indian Cricketer Piyush Chawla As He Shares His Fitness and Weight Loss Secrets For The 1st Time With Expert Bhumicka Singh

Sometimes meeting people is pure stroke of luck Especially when he happens to be one of the most sought out Players in the Indian cricket Team.At 17, he became India's youngest debutant in Tests after Sachin Tendulkar.With 13 wickets at an average of just 12.15, he was India's highest wicket taker in the 2006 Under-19 World Cup.Recently lost oodles of weight A natural leggie who is not afraid to give the ball air,his armoury also includes a good googly and a deceptive straighter one. I am so delighted to have a fitness chat with Indian Cricketer PIYUSH CHAWLA over Kebabs and i get to know his fitness secrets all this right here 

1.When did you start your fitness journey? 

My fitness journey began when i was 10 years old and my father used to wake me up at 6 am and do Long runs and sprints in the stadium nearby.I especially remember this incident when 1 morning i refused to get up for a run as i wanted a day off and wanted to sleep being a sunday.My father got back dragged me out of bed at 11 am and made me do the rounds.It was 45 degrees but those were the formative years i realized the importance of fitness when i saw other district bowlers running out of breath bowling just 4-5 overs while i bowled 10/15 overs with ease

2-What is you Favorite workout 

I run 20-30 mins every other day as i have a body type that gains muscle and weight very quickly.I also focus on a lot of body weight exercises along with Core workouts.I focus on cardio to keep lean 

3-You have recently lost 7 kgs Please share the fitness secret

My weight loss is the result of Special training camp in South Africa before we started playing for the champions league.I did 26 sessions in 14 days which included a lot of gym,running and 35 kms of mountain biking that resulted in my weight loss.

4-Who is your role model

I follow Leg Spinner Shane warne.People think being lean is being fit but Shane warne has a strong body and very impressive endurance levels which makes him fit 

5-Do you follow any particular diet

I believe in eating everything and not depriving myself. As an athlete i am on the field a lot and require massive energy the entire day.Any thing that i eat i burn off on the field or when i am working out.I eat right as i am training every day and do not like to ruin my workouts with faulty eating.It defeats the whole purpose of staying fit

6-What do you love to eat?

I am a big fan of thai food and occasionally being a punjabi love butter chicken with naan

7-Any favorite Desserts?

I dont have a sweet tooth but sometimes depending on my mood i enjoy brownie with hot chocolate sauce

8- Anything special diet you follow before the game?

Before the match i just stay hydrated and drink plenty of water.I do not like to drink too many sugary energy drinks.

9-How many hours of sleep do you get?

Many a times i am travelling and i barely catch up with 4-5 hours of sleep or even less before the game but i am blessed to still wake up fresh and strong and perform on match days.The energy and the enthusiasm on the field gets me going 

10-What is your fashion style on the field?

On field i have been with Reebok for 7 years and wear their sponsored gear.I am fond of good shoes and currently my shoes are sponsored by New Balance which are the best shoes i have worn till date 

11-What is your fashion style off the field

I am a very casual person.I like to wear Tracks,or shorts Tees,Cap,Slippers in casuals.If i have a night out i go semi formal with denims and a jacket.I am not a tuxedo person.

12-One tip you would like to give your fans and fitness freaks who follow you

Theres an old saying health is wealth.Be regular with your workouts and be consistent

13-Would you like to say a word or two about my blog

Bhumicka i have read your blog and i must say you are doing a wonderful Job.People who dont have much time can log on to your blog and get a lot of information which is really helpful for over all health and training 

This New Year Become a Fat Burning Machine With This

There are lots of ways to speed up fat loss in the gym, and each works pretty well - just not for every single one of us. The trick to effective fat burning is working out which approach is best for you - not just physiologically, but also in terms of what we like and don't like to do in the gym.

Most beginners do better when they separate their strength training from their cardiovascular workouts for example, while more experienced gym-goers need a bit more focus on certain movements and specific body parts, and while some of us do best with higher rep circuit training workouts, others benefit most from lower volume, strength training focused workout But for those of us with some level of gym experience - that is three to 12 months of regular working out - there are seven basic rules to speeding up your fat loss, whatever your mind and body preference:

Do full body workouts: When it comes to shifting body fat, full body workouts trump split routines - we're talking maximum results in minimum time. Full body workouts challenge our major muscle groups, while placing a serious demand on the cardiovascular system, the combination of which works wonders for fat loss. This is especially true for those of us who can only get to the gym three times per week.

Nutrition articles on www.bhumicka.com

Work from the bottom up: One of the most effective ways to burn fat is to perform super-sets or giants sets (circuits) using exercises that alternate between the upper and the lower body. These types of workouts place a massive metabolic demand on the body and allow muscles in one part of the body to temporarily rest, whilst we work others, and that means that we can tax both the musculoskeletal and cardiovascular system. An example of this might be to alternate between squats and chins ups before moving onto lunges and push ups.

Do more in less time: The most effective fat loss programmes are those that create the most metabolic disturbance, and that means stimulating as many muscles as possible, while challenging our cardiovascular system above and beyond a regular cardio workout. These workouts often include higher reps with shorter rest periods, and include a lot of work in a short amount of time. This could be as simple as picking two exercises, say lunges and rows, and doing as many rounds of ten of each as we can in a given time, say 10 minutes.

Turn up the volume: If you are serious about getting into shape, you need to be prepared to work your muscles - heart and lungs simultaneously - whilst also doing lots of volume (reps and sets). When we are training for strength, total volume is lower, whilst trying to lift as much weight as possible - which also means longer rest periods (typically 2-5 minutes). When we are talking about fat loss however, we need to do the opposite - more reps, more sets and more total time under tension, with just enough rest to allow us to keep going (typically 30-90 seconds). This is why circuit training and timed sessions, where we do more work in less time, are hugely effective for fat loss.

Beauty articles on www.bhumicka.com

Do what you are not good at: Efficiency is the enemy of fat loss - as we get better at an exercise that was once metabolically taxing, we of course use less energy. Great news if you are training for long distance events, bad news if you're trying to shred fat. If you want rapid fat loss, pick things that you are not good at and do them repeatedly. Once you get good at them, switch to something else and repeat the process.

Combine weights and cardio: For many of us, metabolic resistance training is likely to be the most effective, time efficient, way to lose fat. If you have a good base of muscle power and technique, a combination of strength and cardiovascular training works well for fat loss, and will probably give you the best results, quickest. The key however is to know your way around the gym before you start doing challenging exercises, under load, in a state of partial fatigue. Spend the time learning the technique and then speed it up.

Get the weight right: OK, so I may have mentioned that higher reps with lighter weights are great for fat loss, but don't take this as a ticket to pick exercises and weights that don't challenge us. The weight we use should be determined by the number of reps to be completed. So if for example the workout asks for 10 reps, you should pick a weight than you can lift 10-12 times, rather than a weight that you could shift 25 times. That might seem obvious, but the misconception that all full body or circuit style workouts should be done with light weights, because you can nail higher reps, is possibly the biggest mistake that we make in the gym - and one of the major reasons we don't see results. Although higher rep workouts will be done with relatively lighter weights, you still need to challenge your body within the given rep range.

ASK THE EXPERT-Know Your Fruit Calories

Fruit contains many vitamins and minerals and is part of a healthy diet. Fruit calories are minimal compared to calories in most American snack foods or desserts.

One of the best tips for losing weight is to eat a diet that contains a lot of fruit and vegetables. Calories in fruit are extremely low due to a high Water content, which not only helps hydrate you, but nourishes muscles and organs. Fruit contains high amounts of Fiber , which is great for the digestion and will help you to feel full faster. 

Fruits also contain many vital nutrients such as potassium, Vitamin A, and Vitamin C. Experts suggest eating at least two servings of fruit a day to obtain all of the vitamins and minerals your body needs. A diet high in fruit is considered  to low calorie with the added benefits of vital vitamins and minerals.

A lot of people worry about the sugar content in fruit or the fat in fruits like avocados. But fruits are low in sugar and fat compared to other foods in our diets.

For example, a fruit salad is a great dessert that contains only about 100 calories for one cup whereas a scoop of vanilla ice cream contains 260 calories. An avocado  has 276 calories and is high in fat, but it’s a good healthy fat and if you choose

It’s also important to not be swayed by fruit based products such a juice (unless 100%), fruit cocktails, jams, pies, or some apple sauces. Just because it has fruit in it doesn't make it healthy. 
A lot of these fruit based fruits contain high amounts of added sugar, which can quickly up your calorie intake.

There are a lot of type to choose from which can make any low-calorie diet go from dull to delightful. The calorie content in fruit is not something dieters should worry about, especially if they replace fresh fruit for candy bars and cakes.

Fruit	Serving	Calories	Carbs (g)	Protein (g)	Fat (g)
Apple	raw, with skin,1 small	52	13.8	0.3	0.2
Apricot	raw, with skin,3 apricots	48	11.1	1.0	0.4
Avocado	raw, no skin	160	8.5	2.0	14.7
Banana	1 medium	94	21.7	1.1	0.3
Boysenberries	raw, 1 cup	75	18.4	1.0	0.6
Blueberries	raw, 1 cup	81	20.5	1.7	0.6
Dates	1 cup, pitted, chopped	490	130.8	3.6	0.7
Grapefruit	1 medium	82	20.5	1.5	0.3
Grapes	1 cup, seedless, red or green	114	28.3	1.0	1.0
Kiwi fruit	1 medium,  no skin	46	11.2	0.8	0.3
Lemon	1 medium	17	5.4	0.6	0.2
Melon	Cantaloupe, 1 medium wedge	24	5.7	0.6	0.2
Nectarine	1 medium	67	15.9	1.2	0.5
Oranges	1 large	86	21.5	1.7	0.2
Peaches	1 medium,	42	10.8	0.7	0.0
Pear	1 medium	98	25.1	0.7	0.7
Pineapple	1 cup	76	19.2	0.6	0.6
Plums	1 medium	36	8.6	0.5	0.4
Raspberries	1 cup	60	14.1	1.2	0.6
Strawberries	1 cup, halves	46	10.6	0.9	0.5
Watermelon	1 wedge	92	20.6	1.7	1.1

Fitness Models How Can You Get Ripped For A Photo Shoot

Ripping is the stage that people, mainly body builders  go through in order to lose body fat to a very low percentage. The idea is that if ones body fat is low, then muscle will be more visible and therefore a better looking body will emerge.Ripping is now a more common phrase used by Fitness enthusiasts,Models,Sport Players as well 

Here's the methods I used to get ripped If you really want to try to get that little extra bit of definition, then these tips can help.

Two weeks from shoot:
¨ Discontinue use of any product that has unnecessary sugar, dairy, and white flour. This will prevent the usual bloating and "thick skin" look that accompanies the ingestion of these foods.

7 days from shoot:
¨ Have your last leg workout. For your legs to look ripped,you
must allow then to fully recuperate and heal. If they are swollen or sore
from working out,it wont help 
5 days from shoot:
¨ Reduce your carbohydrate intake to 50g or less for the next 3 days. Your goal is to deplete your muscles of glycogen. Once depleted, you will begin loading up on carbs for the last 2 day. This depletion and reloading will cause your muscles to overcompensate by taking more glucose into the muscles, making them look much larger, harder and more full!
Begin to lower your sodium intake. Excess sodium leads to water retention. Do not cut your sodium all at once, though. This will cause your body to compensate by retaining water. When you slowly reduce your sodium intake, your body continues to flush out excess sodium thinking
more is on the way.
¨ Start taking 1,000-2,000 mg of potassium each day. This will help to offset the effects of the sodium reduction by keeping your cells hydrated.
¨ Start reloading with plain creatine (no sugar). Load six times per day for the next 4 days. Reloading helps push more creatine into your muscles.
¨ Increase your cardio to five times this week

4 days before shoot:
Start drinking at least one gallon of distilled water each day. Distilled
water has no salt.

3 days from shoot:
¨ Start taking vitamin B6. It helps to reduce water retention beneath the skin.
¨ Stop tanning. Each time you tan, you skin becomes swollen and inflamed. This will give your skin time to heal.

2 days from shoot:
¨ Perform a very light workout.
¨ Cut out salt completely.
¨ After your cardio session, start loading carbs. Begin eating about 50g every three hours for the next 2 days. Be careful not to overdo it, otherwise you may look smooth.

1 days before shoot:
¨ Perform very light workout.
¨ This is the last day of cardio.
¨ Drink only 2/3 gallon of water today.
¨ Shave all hair from chest, back, arms and legs. If you have a lot of hair use
barber clippers first, then use a razor in the shower.

Morning of shoot: (assuming shoot is at noon)
¨ Only sip a small amount of water when thirsty.
¨ Eat a very small meal consisting of mostly complex carbs (brown rice, whole grains) at least 3 hours before your shoot. Along with that meal be sure to take 20g of vandyl sulfate and creatine.

20 minutes before photo shoot
¨ Pump up for shoot with high reps and very low weight. If you don't have weight equipment, just do a lot of push-ups, and pull-ups.