Jack Oughton - Compiled Health and Fitness Guides.pdf

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Some
Compiled
Health
and
Fitness
Guides

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assignments, for more info, please contact me with your proposal.

Weightworld
Guide
-‐
Dieting
Tips

Dieting safely, taking the right steps and listening to your body are essential parts of successful and
healthy weight loss.

A great food and fitness plan will lower your risk for almost all potential health problems, including
diabetes, heart disease and osteoporosis. If you want to look and feel great, you want to make sure
that you have a good plan and stick to it. Below are some guidelines to make sure you get the most
out of your diet.

Cutting
Is
Unhealthy!

It is important to remember that drastic food restriction and calorie cutting can be harmful for your
mind and your body. Over restriction of calories signals to your body that times are hard and that
you'll need to retain as much body mass as possible to survive! This can cause a starvation response
which creates powerful hunger signals in the body that dig away at willpower, causing a gradual
chipping away which results in eventual overeating as defence mechanism. Simply put, your will be
fighting your body if you starve yourself, and as we all know, exercising willpower is only a short
term solution, whereas healthy dieting is a long term activity.

Calories

Calories are the way we measure the raw energy inherent in food. In simple terms, your body is an
energy processing machine. It takes calories and uses the energy for every bodily process. Calories
not used in tasks such as rebuilding muscle or cell maintenance are stored as 'adipose tissue' (fat).

Fat

As a nutrient, dietary fat it is essential to your body. It keeps you warm, protects your organs, and is
required for metabolisation of certain vitamins and nutrients. However, fat is high in calories, which
means that it needs to be consumed in moderation or it may lead to weight gain. Make sure you are
getting healthy omega 3 fats at least twice a week. The best sources of these fats are undoubtably
oily fish, such as mackerel, salmon, pilchards and sardines. Omega 3 fats are almost miraculous for
your health, among it's many proven benefits are the lowering of blood pressure, and protection
against age related mental decline. A lack of fat in the diet can lead to brittle nails, hair loss and
unappealing looking hair.

Protein

Protein is used by the body to build, repair and restore muscles, hair, skin and internal organs. It is
made up of 22 amino acids, each with their own unique role. Some of these acids cannot be
manufactured by your body and are known as 'essential amino acids'. Together, these amino acids
aid sleep, reduce stress and promote overall good health. At 4 calories per gram of protein, lean
proteins such as poultry breasts, lean cuts of red meat and fish are great for weight loss.

© 2010 Jack Oughton


Carbohydrates

Carbs are used by the body as an energy source. A lack of carbohydrates may cause low energy and
low moods. Stick to fruit and vegetables for your carbohydrates as these are not only low in
calories, but also contain a wealth of . Keeping you healthy. Stay away from the 'bad' variety of
carbohydrates. This includes things made with flour or sugary substances, which are converted to
fat very quickly in the body and can cause long term problems such as insulin resistance and weight
gain.

3
Tips
For
Dieting
Success

1. Get an Accountability Partner: You are more likely to stick to the plan if you have someone
who is going to hold you accountable to it.
2. Plan Your Meals: Plan your meals so that you know you are always getting the right food
you have chosen, and can keep count of your calories.
3. Read The Labels: Always make sure you know what you are putting into your body. What
may be labelled as 'Healthy' may turn out not to be . For example 'Low Fat' products are
often high in sugar, and many products have a diabolical list of additives and unhealthy
ingredients!

Dieting is simple. Stay positive, keep in mind your goal, follow through, and you'll be amazed at
how easy it is to lose the weight and keep it off.



Weightworld
Guide
–
How
To
Speed
Up
Your

Metabolism

Turbo-charge your metabolism to lose weight faster (even in your sleep!)

Increasing the speed of your metabolism is one of the best and simplest ways to lose
weight. What’s more, it is completely natural, in line with the scientific laws of
thermodynamics.

Simply put, your body is an energy burning machine. Increase the rate of energy
burning, and you’ll need more energy to maintain your weight.

Your basal metabolic rate (BMR) is the minimum amount of calories you burn every
day, regardless of your activity level. This rate accounts for about 60% of your daily
calories, and this number of calories can always be expanded, even spent motionless,
lying in bed!

What determines our metabolic rate?
Several things determine our BMR, these include;
• Our genes

Some people are naturally gifted with a faster metabolism.

• Our activity level

Exercise burns calories and the effects last even after we stop exercising. So
after exercise we can temporarily raise our BMR in the hours that follow.

• Our age

As we age, our caloric needs decrease. On average it is thought to fall by 2%
each decade. This is a natural part of ageing.

• Our health & nutrition

For an effective metabolism our body needs the right amount of nutrients.
Without these vitamins and minerals the metabolism can become less efficient,
and slow down. The best way to ensure good dietary nutrition is to follow a
balanced diet of nutrient rich and calorie scarce foods. This means lots of fruit
and vegetables! Supplementation can also help ensure that we don’t miss any
of the essential vitamins and minerals. There are a number of <a
href="http://www.weightworld.co.uk/superfoods.html">Super food
supplements.</a> that will help you get the nutrition your body needs.



An interesting fact

Here’s another interesting thing about your metabolism, your basal metabolic rate is
flexible. It only describes the minimum amount of calories that you’ll burn. It can be
boosted, and there are a number of effective and safe ways to do it.

7 ways to speed up weight loss by boosting your metabolism

• Build muscle

Muscle cells are around 8 times more metabolically demanding than fat cells, and
muscle burns more calories than fat. Adding weight-bearing or progressive resistance
exercise is one of the most effective ways to raise the metabolism. Finding it hard to
make time for the gym? There is a variety of effective <a
href="http://www.weightworld.co.uk/muscle-building.html">exercise
equipment</a> available for use in the comfort of your home.

At least 2 to 3 times a week of weight training or progressive resistance exercise will
build muscle. Remember, the more muscle you have, the more calories your body
needs to keep it!

• Don't starve yourself!

Though it may seem logical to create a caloric deficit by just not eating, this is not a
wise idea. Dropping your calorie intake below 1,000 calories a day may very well
signal to your body that you are fasting. Your body can drastically lower your
metabolism as a survival instinct, to retain precious body mass. Obviously not
something you want.

• Get protein!

All foods are 'thermogenic' because the body must use energy to digest them. This is
known as the "thermic effect of food" (TEF), however there is strong evidence to
suggest that protein rich foods are the most thermogenic of all sustenance. This
means that they require more energy to digest than other types.

• Use Spicy and Exotic Ingredients

Spicy foods contain capsicum, which apart from adding heat to your palette, can also
stoke your metabolism by raising your BMR. Sweet in taste, cinnamon has been
shown to improve blood sugar sensitivity, which helps with weight loss.

• Control your stress levels

We all know that prolonged stress is bad for the mind and for the body. Ongoing
stress and tension can slow down your BMR. Make sure you create time to alleviate
stress with relaxation and rest. Make time in your busy schedule to do the things that
you love. A great way to reduce stress is through <a
href="http://www.weightworld.co.uk/yoga_equipment.html ">Yoga.</a>

It's Easy, Now that You Know How


Hopefully this has given you some insights and ideas on the many ways you can aid
your weight less effects by simple steps. There are also many effective and natural
<a href="http://www.weightworld.co.uk/metabolism-boosters.html">thermogenic
supplements</a> which can help you in turbocharging your metabolism and losing
weight faster.



Weightworld
Guide
–
Fat
Burning

Fast
Fat
Burning

Burning Fat Is A Simple Process. Eat Right, Exercise, and Watch The Pounds Melt Away

What
Is
Bodyfat?

Body fat is the storage system your body uses to retain the energy you aren't able to use. Your body
has evolved to be very good at storing fat, as a protective mechanism for tough times. Your genetics
are more concerned about your survival than your appearance, and as you may have noticed, your
body is rather good at holding on to stubborn pounds.
Fat is the main place energy your body stores energy for later use, and like anything in life,
moderation is the key.

Why
Do
We
Need
Fat?

Fat is essential for normal reproductive function. Women who experience irregular menstural cycles
or who have periods which cease completely may have unhealthily low bodyfat levels. The
minimum bodyfat level for healthy bodily function in women is 17%, and the ideal range is
between 21-32%.
Fat is also an essential part of metabolic function. We need it to process the 'fat soluable' vitamins
such as A, K and D. Without enough fat, the body cannot process them and use them for growth
and cell repair.

How
Do
We
Get
Rid
Of
The
Excess?

Nutrition
The timing and kinds of food you eat are most important in helping you achieve and maintain that
trim look. You need to eat foods which are low in calories but high in all the essential vitamins your
body needs. Fruits and vegetables are perfect for this.
Exercise
Exercise is an essential part of fat burning and you must be prepared to put in the time and effort.
But the right exercise for you is fun! There are countless different sports and exercise classes, all
offering exciting and varied ways to burn fat and be more healthy.

Why
We
Want
To
Burn
Fat,
Not
Muscle

Weight training will not make you look any less feminine or take on hulk-like proportions. In fact,
it is essential to maintaining your health and combating fat. Maintaining muscle has positive
benefits for your bone density, which will protect you from osteoporosis and make you more
effective at day to day tasks such as carrying bags.

A loss of muscle will cause your metabolism to slow down. Maintaining muscle requires a lot more
energy than maintaining fat. The more muscle you have, the more calories you will burn, even at
rest.



It's important not to overdo your cardio, and not to forget the importance of weight training in your
exercise regime. Extended periods of cardio are catabolic, which means that your body starts using
up muscle tissue as energy.

Fast
Fat
Burning
Tips

• Reduce your caloric intake. The laws of science aren't going to change on this one: the more
calories you take in, the more weight you will gain. Although you may gain some muscle with
excess calories, we are assuming fat loss is a higher priority for you. Fattier foods, as a rule contain
more calories, as fat is higher in calorie content than carbohydrate or protein.

• Watch the carbohydrates, especially the sugars. Sugars, which are the main ingredient in sweet
things, such as cakes, biscuits and sweets, cause havoc to your blood sugar levels and are converted
to fat on your body with alarming speed.

• Eat Smaller, More Frequent Meals.
Instead of the 3 big meals you may be used to, try instead
eating 5 or 6 smaller meals. Your stomach will shrink, diminishing your appetite, and your body
will have a steady supply of nutrients throughout the day.

5 Killer Fat Burning Exercise Classes
• Aerobics
• Spinning
• Tabata
• Skipping
• Kickboxing

5
Killer
Fat
Burning
Movements

• Chair/Bench Dips
• Parallel Squats
• Weighted Pull Ups
• Alternate Dumbell Leg Lunges
• Weighted Press Ups

Supplementation
That
Can
Aid
Fat
Burning

There are a number of different ways to give your fat burning efforts a little extra kick. Metabolic
supplements have thermogenic properties, which means they increase the speed of your
metabolism, causing you to burn more calories, even when resting .
Appetite suppressants can help curb your hunger, ensuring that you keep your calories in a deficit as
you burn fat.

Superfood supplements combined with a diet rich in vitamins, minerals and protein can help ensure
that the body is efficiently digesting the calories it receives, which increases the efficiency of your
fat burning and keeps you feeling healthy.


Jack Oughton - Compiled Health and Fitness Guides.pdf

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