Good nutrition and a well rounded, healthy diet is the top priority for weight loss, but there are vitamins for weight loss that can help get you into shape faster, particularly if you’re lacking them. B-complex vitamins, for example aid in metabolizing proteins, carbohydrates and fat. B12 helps prevent anemia that can slow the metabolic process. B6 helps break down fat. Niacin, another B vitamin, may be more important if you’re overweight. While it doesn’t necessarily cause weight loss, it does help convert food to energy. If you’re overweight, you may need more niacin. These vitamins help unlock the energy stored in fat so you can use it. Co-enzyme A also aids in the process.
You need to improve the production of L-carnitine.
L-carnitine is an amino acid that encourages fat burning. The body makes this amino acid by synthesizing lysine and methionine in the liver, both of which are essential amino acids. Carnine helps to transport the fatty acid to the cells where it’s turned into energy. It also releases triglycerides into the bloodstream and muscles for energy. Vitamin B-6, niacin and iron increases that production.
Mitochondria are the power centers of the cells.
Coenzyme Q10 isn’t exactly a vitamin, but it acts like a vitamin. You may find it labeled ubiquinone. It is in the energy centers of every cell, the mitochondria. It helps increase the oxygen to the muscle cells and improve strength and muscle efficiency. For those with a physical restriction from a heart condition, this supplement allows them to lengthen their exercise time, thus burning more calories.
Women are often low in iron, which is necessary to create hemoglobin. Hemoglobin is the part of the blood that carries oxygen to the muscles, which starts the process of burning fat. Low levels lower your metabolic rate and slows weight loss.
Several studies, including one published in the 2005 in the “Journal of the American College of Nutrition,” show that people deficient in the sunshine vitamin, vitamin C, have a harder time losing weight.
Vegetarians need to be particularly aware of their nutritional intake, since many tend to lack several important nutrients for weight loss, including B12.
You can boost your weight loss and nutrition level by adding herbs and spices to your cooking. Turmeric, for example, contains curcumin, which not only provides other health benefits, it also boosts the metabolism. Sprinkling a little turmeric on your eggs, in your smoothie or on dinner dishes can help you shed pounds. Cinnamon, cumen and cayenne pepper are also good for weight loss. Cumen and cayenne pepper help burn fat while cinnamon levels blood sugar to prevent highs and lows.
Herbs and spices for weight loss not only flavor your meals and make them far more enjoyable, while adding nutrients without adding calories, they help your body shed pounds in other ways. Some actually aid in boosting your metabolism, while others may keep your appetite in check. Many of these have substantial health benefits, too. Turmeric, for example, was used in a study on mice. When the mice had turmeric added to a high fat diet, they ate the same amount, but gained less weight and fat. Other studies show it helps speed the metabolism of fat and helps weight loss. It can help prevent diabetes, cure heartburn, slow Altzheimer’s, prevent cancer and lower the risk of heart attack.
Cinnamon and ginger are metabolism boosters, too.
Cinnamon not only smells yummy and adds loads of flavor, it’s a good spice for regulating blood sugar. That makes it exceptionally good for anyone with diabetes. It helps reduce bad cholesterol levels in the blood as well, while increasing glucose metabolism. Ginger not only boosts the metabolic rate but helps your stomach and other parts of the body with its anti-inflammatory properties and can prevent heart disease, stroke and cancer.
Just ask for the pepper, not the salt.
Black pepper has a strong flavor that comes from the piperine it contains. That’s not all it does. The piperine also interferes with the formation of new fat cells. One study showed that when combined with other herbs, such as red pepper, it helped the body burn extra calories. These were the same number of calories one might burn taking a 20 minute walk each day. That doesn’t mean eating pepper can substitute for exercise, but it can help boost the effects. It also boosts the effectiveness of other nutrients and is anti-bacterial and an antioxidant.
Turn on the heat with Cayenne pepper.
The capsaicin in hot peppers provide the heat and can even help you in the battle against the bulge. Its spicy flavor adds a sizzling to the meal because of the capsaicin, which is also why you find it in rubs to relieve muscle pain. It helps shrink fat tissue, lower blood fat levels, decrease calorie intake and helps fight fat build up. It’s a thermogenic substance, which helps heat up the body and can boost metabolism by as much as 5 percent.
Cardamom also helps boost your metabolism so you burn more fat. It helps with intestinal problems too.
Cumin helps burn body fat, while also providing many health benefits for the body, including aiding respiratory problems, digestion, skin disorders and more.
Garlic not only wards off vampires (according to some sources), but also helps you burn fat. It has other amazing health benefits too.
Don’t get sucked into paying high prices for these herbs and spices capsules as supplements when you can buy them in your grocery store as spices, use them for cooking and get the benefits, plus a tastier meal. Eating healthier with more nutrition can be extremely tasty.
Many of our clients’ first goals are just to lose weight and get into shape. That’s really the hardest goal to achieve. Once they’re in shape, they set new goals that are both exciting and tax their new fitness level. Whether you train for your first 5k, take up surfing or decide mountain climbing is your next goal, we can help. Marathons, like the 5k, are a very popular goal, and like any other sport, require special training.
Each sport requires different type of training.
Basic fitness is the first requirement for any sport. If you have a good base, it’s time to get sports specific, while maintaining your overall exercise program. For running, using a combination of interval, Fartlek and tempo training provides benefits. Fartlek training is more freeform than the other two, varying both terrain and speed. It’s good for improving stamina and mental strength. Interval training is a burst of speed for a short period, followed by a recovery period at a lower pace. You can use it to improve form, endurance and it does a great job of burning fat. Tempo training has a warm up, a pace above your comfort level and then warming down. It’s excellent to help your run faster without as much effort and closely resembles what you’ll feel in a race.
Sports that require quick movements with brief rests in between benefit from interval training.
While interval training is good for runners, it’s also great for athletes participating in basketball, ruby, soccer and other sports that require a quick burst of energy. It is also one of the best cardio exercises to build endurance fast. You can use interval training with any type of exercise. Just go at top speed for a while, have an equal, if not longer period of recovery, where you’re moving far slower and volley between the two for a set period.
Talk to our trainers about your new goal.
Not only will trainers provide a great deal of help showing different exercising techniques, they’ll also supply some great exercises specific to your sport. The trainer will also assess all your levels of fitness, strength, endurance, flexibility and balance to insure you’re ready on all levels. You’ll be surprised at the type of training they may suggest. You might not think that a runner needs strength training, but it’s vital. You need strength training to prevent injury and improve performance. In fact, running more won’t help as much as a well rounded program with strength training as part of it.
Alternate between working out at the gym and practicing your skills. If it’s running, run three days a week and cross train the other three.
Make sure you eat healthy. Some runner’s for instance follow certain nutritional guides, particularly right before the race.
Keep a positive attitude and look for improvement. Track your progress, just as you would for any goal. Make sure you include all the skills necessary for the sport and work on them diligently.
Never give up. You can achieve any goal you decide to do with a little perseverance, a lot of sweat and hard work.
It doesn’t matter what your hobby, whether gardening and bringing life from the soil or finding great antiques to refurbish, there’s another project you should always have at the top of your list and that’s you. You should be your own project, bring life and energy back into your body while making it fabulous looking in the process. Not only will be able to proudly show off the results to more other people, you’ll have more energy for other things you love to do.
It doesn’t matter what the project, when you start seeing the change you’re more motivated to continue.
That’s one reason people love working with our personal trainers. They get to see results faster. It’s like anything else, when the plants start poking through the garden or that bureau you’re refinishing shows signs of life, you get excited to continue and see what other miracles it has to behold. The greatest part of being your own project is that you get many other big benefits besides just looking great.
You’ll be healthier and work faster, with time left over for other things.
One huge reason to take care of yourself first is to have the energy for other activities. The time you take exercising and eating healthier reflects in how quickly you can accomplish other tasks. Both mental and physical tasks become easier when you’re in shape. Several studies show exercising improves your cognitive thinking and even helps prevent or slow dementia. It creates new neural paths in the brain to make learning easier. Of course, the strength, endurance and flexibility helps in your everyday life. It lets you work or play longer, carry heavier loads and prevents injury from doing simple tasks.
Best of all, you’ll shed extra pounds and look years younger than you did before you exercised.
This project has huge benefits that you can see right away, plus many that aren’t as visible, but still there. The slimmer, well defined body that exercise creates is one of those and it comes with a more youthful appearance. The bounce in your step accounts for some of that, but your complexion is the other part. Exercising stimulates circulation, sending oxygen and nutrition rich blood to all parts of the body, creating a shimmering glow and younger appearance.
The new you will have a sexier appearance and an improved sex drive. Part of the reason is your new self-confidence and improved self-image.
You’ll be healthier. In fact, your doctor will probably tell you that your cholesterol, blood pressure and sugar level numbers all improved. Exercising regularly also helps stave off osteoporosis even better than some medications and the only side effect is a super fit body.
You’ll sleep better at night. A good night’s sleep is both heart healthy and helps you avoid sugary snacks you might need otherwise to boost your energy level.
Once you start your program, you’ll love finding great recipes that are healthy and may even make this a brand new hobby.