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how to lose weight fast in a week

The following 7 Tips are MUSTS if you want to save time, money, and maximize your success in a shortest amount of time.

1. Define your personal fitness goals

Set realistic and measurable goals and attack them with the right mindset. Always aim high but be realistic. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may
give up. Don't sell yourself short. Set your long term goals, of course, but also set
short term goals that are achievable.

Without knowing that you could end up spending more money than you need to on equipment that you'll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. And, don't forget to reward yourself when you do achieve them.

2. Warm up

Warm up before you lift weights and do it every time you go to the gym. Regardless if you're doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles. Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you'll be using and do a couple sets of 10 - 12 reps.

3. Eat healthy

This can't be stressed enough. The only true bodybuilding aids are good nutrition. Consult a
licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

Many novice body builders think that because they are trying to build muscle, they can eat any kind of food that they want. Well, this is not true, because eating a dozen donuts will not build muscle, it will build fat. Thus, an important body building tip is to eat foods that are filled with protein, like eggs and meat. Also, be sure to eat other foods that are rich in vitamins.

4. Mix-up your Workout

Don't do the same workout twice in a row. Keep shocking your muscles. Don't allow your body to adapt to any set routine. There are many ways you can change your program and sometimes the smallest changes can be all the difference. Use different exercises, set and rep patterns, do things in a different order. This is good for your motivation as well.

5. Take supplements

Supplement your diet with high quality protein. Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat.
It's hard to get all the protein, carbs and amino acids you need for optimum muscle growth from food alone. Some people say they don't need supplements, but most people will benefit from them.

6. Drink plenty of water

Always have water with you and Drink 8 glasses or more of water per day. Water is nature's miracle supplement. The benefits of drinking a lot of water are limitless.

Water helps to build muscle by transporting nutrients throughout the body and helping deal with your high protein diet by flushing the kidneys. Drinking water is also good for overall health.

7. Take a rest

Make sure that you get adequate sleep and rest.

Keep your rest intervals between sets at 45-60 seconds. This will give your muscles enough time to recover but still keep them fatigued.

Rest is another important part of muscle building. When you train you're actually breaking down muscle tissue. The actually repair and building process takes place while you're resting and asleep. If you don't get enough rest you're limiting your muscle growth potential.

Almost all body builders have differing opinions on the subject of what the actual purpose of body building is. Body building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest.

These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you'll see better results and avoid injury.

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10 Ways to Lose Weight Without Dieting

1- Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

2- Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

3- Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

4- Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."

5- Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.

6- Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.

7- Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.

8- Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

9- Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

10- Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

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have you abdominal muscles ????

???have you abdominal muscles 

Lesson pro will focus on abdominal muscles you move this topic because I saw where he was the subject of an integrated and useful please be useful to complement the violin

Sagging abdomen on the sides is because of basic abdominal muscle relaxant

In addition to the accumulated fat in the region, which caused the so-called annulus or swimming Tube

Or rubber Ocean to the woman's abdomen ..

To get rid of this diluted form must hold the muscle exercises region

To tighten and increase the flexibility and ease of collar swim this Aatral on the sides of the abdomen

However train the body properly maintain the tightening of these muscles

All have a role in muscle pull or rubber ring

And of course muscle RECTUS ABDOMINIS unidentified monuments when the vast

It more clear in the athletes and supermodels and trainees Athletics

They need to exercise and stressful continuity and care to maintain the shape of prominent hexagonal

Detailed .. What concerns us more is the muscles of the EXTERNAL OBLIQUES

Even working on stretching it works to pull loose ring to it on the sides of the waist

And interfere with the muscles of the back to form the body and help in our actions everyday

Wall INTERNAL OBLIQUES a deeper internal muscles.

However commitment exercises everyday we can save what can be saved and tight all those muscles

Aliki exercises that force these muscles to push and relax alternately

For softness and flexibility, resulting in tightening the region as a whole and the lack of clarity Ktouk disgusting

Now, with exercises ..

1. Each day of the exercise 20 to 30 times in a row and make it more of the second week
(It will be in pain from the second day in the area of ​​the stomach and back)

Method is to place the hands behind the head and catch the abdominal muscles and lift the head and full relaxation

Interchangeably without taking breaks or extended .. raise relaxes .. raise .. Thus relaxant

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***

2. This exercise can hold 20 times and take a break and then 20 again

The way is to raise the head and took a deep breath and count 1 .. 2 .. 3 .. 4 .. 5 .. 6 .. 7 .. 8 .. 9.? .10 And full relaxation

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***


3. This exercise 20 times a day with the installation of the two men to top

It strengthens Al_khasran muscles, back and stomach and thighs

And works to flatten their shape and Shidhm and coordinate the overall shape of the body

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***

4. These exercises despite the ease, but a great impact to the waist and clear and taut

As called central cello body exudes Banotth and paper

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***
Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***


5. This exercise in the beginning needs a pillow, even assigned the back

Whenever Astgayna on our backs whenever Ajhdna back and abdominal muscles to stand

And thus tighten maintains flexibility and works to tighten the muscles of the legs and thighs

More importantly, in the exercise not the heart back to score 90

Should be back like the picture slant back and butt on the edge of the chair only

When stand Aatmdy on the abdominal and back muscles in cashout to stand, not hands

Because your hands will increase as in the picture

This exerciseه belly ruler without Tube Koch

Repeats a start 10 times and after a week make it more 20 times

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***

It always start your workout a warm and Anhia bathroom cold bath to flatten the muscles and activate

Circulatory for better results and a strong heart and the same long. And you'll get a quiet sleep

Re: *** significant and very important for bodybuilding enthusiasts important series of lessons for the body beautiful and consistent with the images ***

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