Female Body Building Diet

The main difference between a man and a woman in terms of body building is their metabolism. A woman has a harder time metabolizing fat than a man. Women also have a harder time gaining muscle than men. This is important when choosing a female body building diet to enter into.

Another crucial difference between a man and a woman are the hormones they produce. Specifically, men produce testosterone while women cannot. Testosterone is an important hormone used to increase the size of your muscles. This is the reason why men have bigger muscles than women.

Women who undergo weight training thus cannot become bulky. What a lot of female body builders do is that they take steroids, which have synthetic testosterone, together with their female body building diet. This is what makes these women muscular.

To be able to keep yourself fit, you also have to engage in an effective female body building training program. Your training program should be suited to your body building goals.

Typically, a good training program combines cardiovascular exercises, such as running on a treadmill, alternating with weight training exercises. Cardiovascular exercises help you lose fat, while weight training exercises help you build muscle. Some women can also include additional stretching and flexibility exercises to their workout.

Of course, an effective body building training program has to be combined with specialized female body building diet program to produce the best results.

Just because you exercise does not mean you can eat anything you want. The amount of calories you burn depends on your metabolism. Thus, your metabolism also dictates how much you can eat. If you eat more calories than the amount your body can burn, the calories will become stored as body fat.

Since women store fat more readily than men, a general rule for women body builders is to lessen the amount of fat and cholesterol in their female body building diets. Healthier low-fat and low-cholesterol alternatives to most foods, such as milk and yogurt, are now available for you to include in your female body building diet.

To learn more body building diet tips, visit http://www.bodybuildingdiet101.com/
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Top 20 Tips to Lose One Pound Per Week

We are two months into the New Year. Are you still trying to lose those last few stubborn pounds? It turns out that losing one pound per week does not have to be difficult. As a matter of fact, it is surprisingly easy.

So, how can losing a pound per week be done? By cutting 500 calories per day. The most efficient way to do this is to cut food calories by 250 and work off the other 250 through exercise. Follow these top 20 tips and be on your way to loose jeans and a new you.

Diet:

Here are 10 top tips to lose one pound per week through diet.

1. Skip the large bakery muffin and instead eat one slice of whole wheat toast topped with 1 tablespoon of peanut butter.

2. Replace eggs and cheese with scrambled egg whites.

3. No large french fries. Instead, eat a yogurt and fruit parfait.

4. Skip the Ben & Jerry's ice cream; replace it with a light ice cream or frozen yogurt.

5. Say no to the handful of m&m's at the receptionist's desk.

6. Eat one ounce of soy nuts and skip the 3 ounces of roasted almonds.

7. Eat a cup of strawberries instead of a whole banana, and cauliflower instead of a baked potato loaded with butter and sour cream.

8. Cut out all calorie counting beverages.

9. For lunch, skip the cheese on the salad or sandwich, substitute mustard for mayonnaise, and replace potato chips with soy chips.

How can you put a limit on learning more? The next section may contain that one little bit of wisdom that changes everything.

10. Skip 1 biscotti and 1 large mocha.

Exercise

Here are the top 10 ways to lose one pound per week through exercise:

1. Take a brisk 30 minute walk every day.

2. Spin for 30 minutes at a moderate pace.

3. Do housework in your home for one hour.

4. Walk one mile in the morning and one mile in the evening.

5. Do 35 minutes of Pilates.

6. Do 35 minutes of Power Yoga.

7. Run up and down stairs for 15 minutes.

8. Dance for 40 minutes.

9. Play Frisbee with the family dog or friend for one hour.

10. Wash windows for an hour.

Losing one pound per week does not have to be grueling. These top 20 ways to lose weight are simple to follow. Try them, lose those last few stubborn pounds, and be on your way to a new you.

It never hurts to be well-informed with the latest on weight loss. Compare what you've learned here to future articles so that you can stay alert to changes in the area of weight loss.

Monique's Hawkins is a retail representative for a network marketing company. She believes failing in network marketing is NOT your fault. To discover how to end years of failure and frustration with MLM, visit http://mentormonique.googlepages.com/bementoredforlife

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How To Get Great Abs

It is a known fact that excess fat around the midsection is a harbinger for diabetes, heart disease and a general all-around health risk I know that’s why most of you are reading this How To Get Good Abs column, right? Wrong. The truth is, most people want to have a flat stomach for purely cosmetic reasons, not because of the health benefits associated with exercising your tummy. Regardless of your reasoning, the health benefits associated with buffing up your belly complement the physical gains , ultimately leading to a better way of life.

Flat Abs Mythology

One of the biggest myths surrounding the idea of getting a flat stomach is the thinking that you must perform seven thousand abdominal exercises and, Poof!, you’ll achieve a flat stomach in a heartbeat. Yes, exercising your abdomen and strengthening your midsection will help but overdoing it with sit-ups and crunches isn’t the best way to go about it. Practicing a quality, balanced exercise regimen will give you results faster than any quick-fix, obsessive muscle assault.

Tips for a flatter stomach

Acquiring a perfect set of 6-pack abs may seem impossible, but with some simple procedures you can achieve this goal.

Keep in mind that target-burning abdominal muscles won’t get the job done, no matter what every ‘Flat abs in 7 days!’ instructional videos tell you. To burn away the fat on your abdomen, fat must be burned from everywhere on your body, which translates to: CARDIO, CARDIO, CARDIO. Performing cardiovascular or aerobic exercises will get your heart rate beating at a moderate to intensive rate, subsequently melting fat from all areas of the body. This type of aerobic activity performed five days a week for 30 minutes each session will teach your body to use the extra fat reserves for much needed fuel. Your fat stomach will turn into a rock-hard muscular wall in no time and reduce your overall body fat percentage as well.

It’s not a good idea to work out the abdominal muscles on a daily basis. Body fat will start disappearing as your cardiovascular regimen gets moving and will help tone and trim your stomach. Abs need to be exercised in the same way as any other muscle group, meaning you must give them a day or two of rest to recover from being worked out. Don’t work them out every day. Include three or four sets of your favorite two ab exercises and perform 15-20 repetitions for each set. This will be more than sufficient. Popular ab exercises are the abdominal crunch, working the obliques (meeting your opposite elbow to your opposite knee), the reverse crunch) and toe stretches (lying on the back with the legs straight up in the air and reaching to touch the toes).

Having a balanced, nutritional and reduced-calorie diet to augment your exercise program will be the key to success if you want to have enviable abs. It’s more than likely you have fallen into a negative pattern of junk food and lack of exercise. If this sloppy diet continues, it won’t be so easy to get the abs you dream of. A balanced diet of proteins, carbohydrates, fruits and vegetables is very important for your overall health. Avoiding white pasta, white bread and white rice and substitute whole wheat and brown rice to complex and healthy carbohydrates. If you eat meat, choose the low-fat or lean cuts. Eating throughout the day, five or six times, with moderate portions is ideal.

Discipline Discipline Discipline

Nothing worth doing is easy to do. This will take hard work, determination and discipline. But hard work breeds results and once you start to see results, it will be easier to maintain your good diet and exercise plan. Stay fit, think fit and be fit!

Eric Hartwell oversees "The World's Best Homepage" intended to be a user-generated resource where YOUR opinion counts. Anybody can contribute and all are welcomed. Visit us to read, comment upon or share opinions on health and visit our associated site articles for free.
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Simple Tips for Great Abs

The abdominal muscles support the trunk and keep the internal organs covered. They also allow movement of the body. These muscles contract to give the power for carrying out body movements.

Weak abdominal muscles can cause several conditions like back pain, muscle strain and even hernia. Therefore, it is necessary to strengthen these muscles such that we can escape such conditions from affecting us.

What are the four abdominal muscles?

These are transverses abdominus, rectus abdominus, external oblique muscles, and internal oblique muscles. They are present in between the ribs and the pelvis region in the body.

Of late, developing abs and making the six-pack abs visible has become very much a requirement among people. It gives a great look to the body, boosts one’s ego and people become socially acceptable. I mean, who wants a man having a huge paunch? It presents a very unpleasant site. Besides, people are becoming more health conscious by the day. They have realized the importance of keeping slim, trim and fit and having a well-maintained physique.

Developing great abs is a process and needs dedicated efforts. It is a two-step process where you cannot neglect one for the other. Here I recommend some simple tips you should follow to develop the abs.

First, regulate your diet. Consult a dietician. Prepare a diet chart based on your body mass index (BMI). Have food high on proteins. Avoid red meat. Avoid excess dairy products, food excess in calories and alcohol. Avoid excess alcohol especially beer. These not only make you fat but also are also bad for the heart. Have plenty of water.

How does diet regulation help?

Diet regulation helps in maintaining the calories level in the body. Only the essential amount is used and excess calories are not taken in. Thus, it helps to prevent accumulation of fats in the body. Besides, high protein intake helps to increase body strength. Also food and drink items bad for heart, arteries etc are not taken.

Second, exercise daily to keep fit, physically strong, and develop great abs. At the outset, physical exercise is also in two steps. First, do regular jogging or running. If this is not possible owing to time constraints and busy work schedules, join a gym or make your own home-gym. Buy treadmills, elliptical machines and exercise bikes. Spend at least one hour daily on these three equipments. As you go on, you may add on more time as you feel.

The next part is abs development exercises. The essential exercises include basic crunches, abs rollers, abs trainers, hip-lifts and leg raises. It is always good to get training from a professional expert. Be careful while doing these workouts. A poor posture can result in long sustainable injury.

Great Abs are not only the result of hard work, they are the result of using the right tools, learn about Abdominal Exercise at http://abdominalexercisezone.com/

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Abdominal Weight Loss: Yoga Can Help You Lose the Gut

Whenever anyone says or gestures that they want to lose weight, most of the time, they point to their guts saying “I wanna lose all this!” Obviously, abdominal weight loss is a goal for many people.

However, what most people might not be aware of is that-of all exercises-Yoga actually can help immensely for weight loss in the abdominal region. There are specific poses, that target excess weight in the abdomen and coupled with a customized diet, those seeking abdominal weight loss would find success in using these yoga exercises.

Let’s go over them, shall we?

Abdominal Weight Loss: Yoga Poses to Use.

1. The Sun Salutations:

These are a combination of poses that serve as a warm up-routine for a Yoga session or class. They are very similar to the popular calisthenics exercise known as burpees. However, they differ in that they have a spiritual significance included as a result of executing them. Due to the forward and backward bending motions involved, after performing a few to several rounds on a daily basis, you are bound to notice a marked loss of weight in you abdominal area and the added bonus of muscular tone.

2. The Bow Pose:

This simple pose involves laying flat on your belly and grabbing your ankles with both arms while simultaneously lifting your head up high. When performed correctly, you should be resting on your abdomen. Needless to say, it is a pose commonly recommended for weight loss and the prevention and correction of chronic constipation.

3. The Peacock Pose:

This is slightly more challenging. The objective is to balance your abdomen on your conjoined elbows while simultaneously raising your legs and head of the floor. Naturally, merely attempting it speeds up abdominal weight loss and detoxification of the visceral organs and the preparatory stage could suffice as the actual execution of the pose till the mastery of it is achieved.

4. The Abdominal Lift:

This is not a pose, per-se but is a specific exercise that involves you exhaling your breath and pulling the diaphragm in while holding the breath out. This is a specific abdominal exercise for weight loss, spiritual rejuvenation and detoxification.

Now friends, there are other poses such as the shoulder-stand, the forward-bending pose, the spinal twist and the wheel pose that also target increase in muscular tone and weight loss in the abdominal regions, however from practice the 4 above will perhaps be the most effective.

Do note though that if you are female and pregnant or in your menstrual period, some of these poses might not be the best to execute.

Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.

Other fantastic exercises for abdominal weight loss include your intense Aerobics, the use of the ab-wheel, basic sit-ups, windmills etc.

So empower yourself with these tips and information to achieve your goal for weight loss. Lose that gut starting today.

Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com. He writes on health and wellness and Safe Weight Loss Tips and invites you to stop by his site for up to date information for improving health today.

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The Abs Diet Helps You To Lose Stomach Fat And Get A Six Pack Abs

If you want to know how to lose stomach fat and achieve a six pack abs then pay attention to this article.

So if you want the short cuts and do this in half then time, then you get the right tips. See, you can get a great physique with top bodybuilding workouts including a six pack abs muscles as long as you're causing your body to burn fat and gain muscle efficiently. So lets go through how to achieve this.

Firstly, realise that getting rid of stomach fat involves 2 things:
1. Muscle gain, which will raise your metabolism and burn fat.
2. A diet that will stimulate testosterone, burn fat and help gain muscle.

When you combine these two factors, they are very powerful. If you skip one of them, then you'll take longer to get a great set of abs.

First, the bodybuilding workout.

There are 3 main things to keep in mind:
1. Get a proven bodybuilding workout that gives results. This means muslce gain in all parts of the body to raise your metabolism and burn fat.
2. Work also on compound exercises to really stimulate muscle growth through higher testosterone production. Such exercises include squats, lunges, wide gripped chin ups with whole body straight and in good form.
3. Abs exercises that involve resistance, such as rope pull downs as well as lower abs exercises such as leg raises.

Now for the bodybuilding six pack abs diet.

Here are some top tips:
1. Have lean sources of protein, no fatty sources of protein. Some examples include natural yogurt, fish, egg, tofu, skinless chicken. Lean protein means you get to build muscle and not take inextra fat.
2. Have low GI carbs, and avoid high GI carbs such as sugar, white bread and potatoes. Low GI carbs don't spike your insulin, which is good as insulin is a hormone that causes you to retain fat.
3. Have the good oils.

The first is fish oil (omega 3 fatty acids). This is important because if you're deficient, you'll find it harder to burn fat.

The seond is monounsaturated fat such as avocado or extra virgin olive oil. These fats are 'good fats' and they also stimulate testosterone production.

So there you have it.
If you follow part of this bodybuilding workout and muscle building diet advice you'll make progress.

If you follow all of it, you'll get a six pack abs in half the time you would have otherwise! So go for it and get a great body with a great six pack abs.

Lucas Ryan helps you to gain muscle and lose fat so that you can show off your bodybuilding efforts and look ripped in no time. For more valuable tips visit his site to learn how to lose stomach fat and get a six pack abs, how to use the abs diet and get real results with your training.

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Gaining Lean Muscle Mass - 6 Diet Tips

When building muscle mass, the workout is only half of the battle. The other half is your diet. Without a good diet, is impossible to gain any measure of lean muscle mass. That is because the workout serves as stimuli making your body build muscle tissue. However without protein stores and the proper diet, your body will not have any building blocks to make this possible.

Therefore, it is important that you make sure your body is stocked with the right muscle building diet to help in your goal of a leaner, more muscular look. Here are a few muscle gaining diet tips to help you build a diet that is sure to fuel that metamorphosis in your body.

1. Lean meat. Lean meat is rich in protein and is a good basic building block for more muscle. Meat such as steak and other protein-rich foods has been a staple of many bodybuilding experts for over the past few decades. However, make sure you avoid the fat as it could compromise your bodybuilding goals.

2. Fiber rich foods. Fiber has long been known to help those wanting to lose weight. First of all, it prevents the body from absorbing too much fat. And, it also helps lower cholesterol and is a source of slow-burning carbohydrates, which is ideal for those wanting to lose weight.

Examples of fiber rich grains are oatmeal, wheat, vegetables and fruits. You could also buy them as supplements at any health store.

3. Water. Most professional bodybuilders go on diuretics just lose body liquids so that there muscle cuts can be more pronounced. However it is important for anyone going for in the look to drink enough water since workouts deplete natural body fluids.

4. Soybeans. Soybeans are a great source of protein and are low in fat and contain virtually no cholesterol. Many have been heralding soybean as one of the saviors of muscle building and weight loss.

It can be eaten as tofu, bean curd desserts and others. It is also cheap and easy to procure.

5. Whey protein. Whey protein is ready available at any health shop. It can be taken in as a supplement and mixed with soups, vegetables, and shakes. Whey protein is easy to absorb and is one of the best sources of protein available.

6. Egg whites. The protein of eggs resides in its egg whites. So, if you want to bulk up and get your protein from eggs, eat the whites and avoid the yellow part of the egg. You may also want to purchase processed egg whites from help stores. They are also good sources of protein.

For more muscle gaining tips and diets, please visit http://www.burn-fat-lose-weight.info/

Article Source: http://EzineArticles.com/?expert=Anthony_Lee