کاهش وزن با انجام ده روش زیر.. تمرینی برای خواندن انگلیسی

10 Things You Can Do To Immediately Increase Your Metabolismi Struggling to lose weight? Continue reading for 10 simple things you can do to immediately increase your metabolism … “I am slightly overweight. I jog 3 miles a day, and do resistance training 3 times a day. But the weight still won’t come off.” How many times have you heard people make these kinds of statements? Why can’t they lose the extra weight? Is this a common problem for the majority of people who want to take off the extra pounds? What factors determine the ability to lose weight? There is no one simple answer. But you can be sure that metabolism plays a key role when it comes to losing weight, and keeping it off. Metabolism is the process of burning the calories from the food we eat and converting it into the energy needed to perform bodily functions and for staying alive. The higher your metabolic rate, the more calories are burned for energy. The speed in which your body burn calories and produce weight loss depends on a variety of factors. Some people are born with a high metabolic rate. Since most men have bigger muscles than women, they tend to have a higher metabolic rate compared to women. Also, metabolism slows down as you get older. This is why it is more difficult for older people to lose weight than younger people. Since we can’t control our age, heredity, and sex, you are probably wondering what, if anything, can be done to increase your metabolism in order to make weight loss possible. The answer is ‘yes’. You can increase your metabolism. Listed below are 10 things that can be done to jumpstart your metabolism. Lift weights at least 3 times a week. Muscle helps burn fat. You need muscle mass to increase your muscle tone. Toned muscles help you increase your metabolism and your fat burning. With good muscle tone, your body will burn calories even when you are sleeping. So strength training is always a good option if you want to increase your metabolism. Do regular cardio exercises , like biking or jogging, along with circuit training, or cross training workouts. Jogging is great for the heart, but continuous, long distance cardio, such as jogging, can lead to a decreased metabolism. This is especially true if you are on a low calorie diet. Adding high intensity circuit training exercises to your cardio workouts can stimulate the metabolic rate, thereby, it will increase your metabolism. Eat more high protein foods. Your body expends about 10% of its calorie intake for the digestion of nutrients. It takes longer for the body to digest protein than fats or carbohydrates. Therefore, your body uses more energy digesting and absorbing the nutrients in a diet high in proteins. Also, muscle is primarily composed of protein fibers. So, diets higher in protein helps to produce lean muscle mass, which is a ‘fat- burning factory’ in the body. Great sources of protein for your diet are poultry, seafood, and veggies such as beans, legumes, and tofu. If you are on a diet low in carbohydrates, eat one ‘cheat meal’ every 5-7 days that contains as many carbohydrates and calories as you desire. Low carbohydrate diets may help you lose weight for a while. However, over a period of time, the body will detect that you’re taking in low energy nutrients and thereby decrease the amount of calories burned in order to ensure that the body will have sufficient energy to maintain life. The result is a lower metabolic rate. When you return to normal eating, your metabolism will still be low for a while, leading to weight gain. You can counteract this metabolic slowdown by eating a ‘cheat meal’ once a week. A cheat meal can contain as many carbohydrates and calories as you want. In most cases, this can increase your metabolism, resulting in more weight loss. Drink more water. Water is very important in speeding up your metabolism. Dehydration can contribute to a low metabolic rate. You should drink at least eight 8-ounce glasses of water a day. According to a recent research, drinking more water significantly increases the metabolic rate of a person by as much as 30%. This is a very big deal and can lead to more weight loss over a long period of time. Eat foods that boost metabolism. Certain nutrients have the ability to increase your metabolism or body’s fat-burning power. Some of these foods include egg white, lean meat, chili peppers, coffee, green tea, low fat milk and cheese, Whole grains, lentils, avocado, asparagus, legumes, and true nuts,… just to name a few. Reduce your intake of trans fats. Trans fats decreases the body’s ability to burn fat. They attach to fat and liver cells and impede metabolism. Ingesting trans fat can also result in insulin resistance and inflammation, both of which suppresses metabolism and can result in weight gain. Examples of foods with large amounts of trans fat are: french fries, any food fried or battered, pie and pie crust, margarine, cake mixers and frosting, pancakes and waffles, and ice cream. Move around as much as possible. In addition to doing resistance training and aerobic exercises, you should also be active for the remaining part of the day. Working out for 30 minutes, and then sitting on the couch, or behind a desk for 5 hours, will not do that much for your metabolism. Walk the dog, or play with your children. If you work behind a desk, stand and walk around every 10-15 minutes. Take the stairs instead of the elevator, and park at the farthest end of the parking lot. Do a few stretches every now and then. All of these activities can help burn more calories and increase your metabolism. They will also make you feel more energetic and alert. Eat a good breakfast every day. Eating a hearty and healthful breakfast will keep you full and give you the energy to perform your morning tasks. This will also increase your metabolism. When you don’t eat, your metabolism slows down significantly to conserve energy, and you will feel hungrier and probably overeat at lunchtime. Eat frequently throughout the day. As explained above, it is very important to keep some food in your system in order to keep your metabolism up, and prevent you from feeling hungry, and overeating later in the day. You should eat 3 regular meals and at least 2 high-energy healthy snacks in between those meals. If you put the above practices into action, you should see results very quickly. You will be able to increase your metabolism, and the weight will begin to come off.

5 راه برای انکه 10 سال جوانتر به نظر ایید

نوشته زیر ارزش ترجمه کردن را دارد. البته اگر وقت کردم انرا ترجمه و قرار میدهم. اگر طرفدار زیاد داشته باشه...

 

5 Steps To Looking 10 Years Younger

By Steve & Becky Holman

Did you know that once you hit 40 years of age, whether you're a man or a women, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes. Think about that! If you are 40, that means by the time you hit 44 you will LOOK and FEEL 48. And by the time you reach 60, you will LOOK and FEEL 70 YEARS OLD! We see this every day... just look around you.

Did you know that 90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat? That means you not only lose the only thing on your body that creates shape, tone, and strength—you also gain more fat every year, even if your calories stay the same.

Did you know that all of this is reversible at any age? That there are specific ways to move, eat, and think that tell your brain to STOP this rapid aging process... and even SLOW IT DOWN to the point where you're aging less than a year for every year? That means you can look younger at 40 than you do at 35... or if you're like Becky and I, younger at 50+ than we did at 40!

This is not fantasy talk. This does not require a boatload of anti-aging drugs, supplements, or gimmicks. And, this works for anyone, male or female, and works at any age. 35, 45, 55, 65, 75... you name it. The biology is exactly the same.

My years as editor-in-chief at Iron Man Magazine have allowed me to peer into the secret routines of the anti-aging experts. Over the years, both Becky and I have picked up SO many tips, tricks, and strategies that have allowed us to literally reverse the aging process, at least from a cellular level. That means our body's look, feel, and MOVE younger than our chronological age.

We've taught this System to countless men and women over the years, and it always begins with these 5 key principles you must apply in order to STOP the rapid onset of aging that's going on right now, reverse it, and begin "aging backwards" by restoring your body's natural youth hormones.

That said, we have to warn you: What you are about to hear may go against all the conventional diet and exercise advice you've been hearing. That's because the world has, to be utterly frank, gone soft! "Core training", hot yoga, spin classes, tai chí all of these are just fine, but they won't slow your aging, and they certainly will never shape your muscles or burn off stubborn body fat. No way!

These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body.

What you need is a splash of cold water, a touch of Old School, and the honest truth. Sound good? Let's dive in!

Step 1: Forget Low-Fat Diets

Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We're fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we're passing these habits to our kids.

Fats are not to be feared – they're to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the 'strength' hormone, for example, is the direct result of cholesterol and dietary fat intake. That's right: "Cholesterol" isn't a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.

People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not... it will worry you to death if it doesn't kill you first!

Step 2: Stop Running in Circles

Gym classes can be fun, if you like sitting in one place and torturing yourself. But have you noticed how little people change their bodies in these classes? Sure, it's good "cardio", but cardiovascular conditioning can be gained with far less time and effort.

Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body's essential nutrients and tissues.

There's a smart way to exercise... we'll cover that in a minute. And, what's wonderful is that it takes you about ¼ the time of traditional workouts. We'll cover more details on the next page.

Step 3: Stop Blaming Everything On How Old You Are

The guys to the left are not fat because they are old—they're fat because they eat, think, and move like a fat, old, dying person! Becky and I are both in our 50s—older than the guys in this photo—and I still sport a nice six-pack, and Becky transformed her body from the typical "middle age mom" to a slim, toned, and super-sexy woman who looks 10 years younger. (See the next page for photos!)

Listen: Your body doesn't own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I've personally seen men and women transform their physiques at literally all ages—25 to 95!

If you're around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE! Surround yourself with positive thinkers who absolutely crave a challenge. A challenge is what keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.

We'll show you HOW we do that on the next page.

Step 4: Avoid Chronic Dehydration

Water isn't just "good for you" — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You'll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.

When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.

Steve and Becky Holman present

Old School New Body

The F4X Youth-Enhancing Bodyshaping System For Men and Women

 

Step 5: Work Out LESS (Yes, Less)

If you don't work out at all, you're going to lose muscle tissue every year. That means you'll get fatter and flabbier each and every year with less shape and more sag. Is this what you desire? No way, right?

Well, the answer is old school resistance training. Here's the secret: hardly anyone is doing it right!

Becky and I have seen literally thousand of pro fitness athletes train over the years. The ones who looked the best — and that means looked the youngest, most toned, and had the least amount of unwanted fat — were the ones who left the gym while others were still warming up!

Over the past decade, Becky and I have developed a men and women's workout system that we call F4X Training System. This is a revolutionary way of combining four specific exercises done in literally a matter of minutes. That's ALL YOU NEED... And don't let anyone tell you otherwise!

That's right: We do not do endless cardio sessions (the F4X Training System is a great cardiovascular workout) and we do not spend an hour a day in the gym. We have a life, thank you. We have kids, and we value being both fit and real people at the same time. The F4X Training System was our personal breakthrough to achieving our ideal bodies, staying in tip-top shape with minimal time, and having a life outside a gym.

WARNING: THIS IS NOT FOR EVERYONE!

We're not going to lie to you: The F4X System is definitely not for everyone. For example:

• If you enjoy spending an hour a day working out, this is NOT for you (and good luck with those free radicals!)
• If you think you can "spin" or run your way to a younger, time-changing body, have at it... this is not for you.
• And, if you are not prepared to work very, very hard for a very short period of time, this is not for you.

We're not going to lie: F4X is hard work — anything that produces this kind of radical age-defying result will never be a walk in the park.

However, it's FAST it's EFFICIENT and it's SAFE. Fair enough? Hey, if you're looking for an EASY way out, then Google "Pipedream Workout" and maybe you'll get lucky. If you want results that have stood the test of DECADES, then read on.

You MUST be okay with brief bouts of old-school-style hard work. If you are, here's a routine you've never seen before, AND you will get in and out of the gym in RECORD time.