Shane Dayton asked:


There are many dieters out there who are interested in trying out a negative calorie diet, but even with the wide range of free information online about negative calories, it can still be difficult for some people to take all that disjointed information and put it together to form an eating plan that will help you lose weight and take full advantage of a negative calorie diet.

Part of the reason for this confusion is that the negative calorie diet is a supplemental diet and not a complete diet plan. This means that it’s not meant to be a complete list of the only foods you can eat.

In fact, that’s considered a really bad thing because you won’t get enough nutrients and eventually you will more or less starve to death from a lack of protein and necessary good fats. Eating nothing but negative calorie foods doesn’t give you enough to live on. Following in this post are four quick tips to help you get the most out of adding negative calories to your diet.

1) Follow a diet plan that is based on negative calorie foods. The grapefruit diet and cabbage soup diet are two examples of diets that use the negative calorie foods concept, but also have a meal plan clearly laid out that is much easier to follow.

2) One of the best ways to maximize the use of negative calorie foods in the diet is to use them in a negative calorie soup. The cabbage soup diet is especially based around this idea, and it’s fairly easy to make some really tasty and well seasoned negative calorie diet soups from the vegetables available.

3) A lot of people munch on carrots, cucumbers, and celery for three days before going nuts due to lack of taste and breaking their diet. While most foods on the negative calorie food list are vegetables, don’t forget about negative calorie fruit, which can add variety and flavor.

4) Don’t cut back on negative calorie foods! If you’re going to be eating negative calorie foods, why restrict how much you eat? Don’t starve yourself of negative calorie foods, one of the advantages of this diet is being allowed to eat more without gaining, so don’t cut back on foods in negative calories!

Those four tips can help deal with the majority of problems that dieters run into while trying a negative calorie diet. These foods can add an amazing kick start to your weight loss plans, and having these foods replace high calorie and unhealthy foods also teaches you the eating habits you will need to keep the weight off.

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Jonathon Jones asked:


Looking for tips for weight loss for teens? Today’s world puts a lot of extra pressure on teens to look thin. Popular TV shows aimed at teens all feature thin, pretty young characters, overbearing parents can put undue stress on their kids to lose weight, and even worse still, is teenagers peers can be incredibly judgmental of a their weight.

Being the “fat kid” throughout high school can be a recipe for life-long self-esteem problems. There’s no easy solution to this problem. Weight loss is tough, and all the added anxiety that comes with being a teen only makes matters worse. Taking advantage of some of these pointers can help make the teenage experience less scary for overweight teens.

One of the most important tips, especially for young girls, is to make sure that you understand what a healthy person looks like. A lot of girls and young women on TV are, or at least appear, dangerously thin. The media may portray this as the ideal, but the truth is, it’s not a healthy lifestyle. Many young girls develop eating disorders trying to match the looks of women they see on TV, and this is a recipe for disaster.

Young men can fall victim to eating disorders, too – it’s not a problem exclusive to girls. It’s not uncommon for many teens to look in the mirror and see only ugliness and fat, when in reality they are a perfectly healthy young person. If you constantly feel severely depressed about your weight or your look, you should seek help from a psychologist. They can help you improve your own self-image and pursue weight loss goals in a healthy manner.

Another in the list of tips for weight loss for teens is to keep in mind what your body is growing through. During your teen years, your body can undergo a number of changes that affect how you grow. For instance, you might hit a late growth spurt and gain a few inches in height, making your weight even out across your frame. Puberty is a complicated time – if you know that you’re following a proper diet and exercise plan but aren’t seeing results, you might just have to wait until you’ve fully grown into your body.

Regardless of other factors, diet and exercise are always going to be an important factor in weight loss. Keep this in mind as you go throughout your school day, and think of ways to improve your health. If your school cafeteria only serves greasy, unhealthy foods, talk to your parents about bringing a healthier lunch every day. Make sure to participate in gym class, and if you can, get involved in extra-curricular sports, too.

Another factor that can be a great help in losing weight is enlisting the aid of your family. In almost every case, your family wants to be healthy too, and they will help you out as best they can. If one of your parents is the primary family cook, talk to them about healthier options for food. Furthermore you can offer to help your parents with renovations or yard work for a little extra exercise.

These tips for weight loss for teens can make a huge difference for you.

Jason King asked:


The two tips below will help you burn more fat than your ever have, and they don’t involve any long boring cardio, or hours in the gym. You can start these today, and you’re going to be doing a lot less than you already do, unless you’re not doing anything at the moment.

The first tip is, to forget about doing long boring cardio. Long boring cardio burns a few extra calories while you’re doing it, but it does nothing to help your body burn extra calories for the rest of the day, and the day after. What you need to do to get your body in a fat burning state for 48 continuous hours is a whole body workout.

A whole body workout with weights kicks your metabolism into overdrive. Your body will continue to burn more calories for up to 48 hours after you have finished exercising. This is because you’re exercising all your major muscle groups, and as these muscles grow your metabolism increases.

You’ll burn a lot more calories and fat with resistance training than you will doing an hour of cardio every day. You can do your resistance training in 45 minutes just 3 times a week and you’ll start seeing the benefits after a few weeks. And that’s even if you’ve been doing an hour of cardio every day for years.

The next tip is to eat more often. Most people eat 3 square meals a day, and this is the reason they are carrying extra fat on their mid-section no matter how healthy their diet is. Going more than 3 hours without eating puts you body into starvation mode. This is where it will store fat because it isn’t getting fed often enough.

You haven’t got to eat more than you do now, you just have to halve the portions so you eat 6 small portions a day rather than 3 big ones. Your first meal should be breakfast that should be consumed within an hour of waking. Avoid all junk foods and processed foods, and eat a lot of nuts, grains, meat, fish, vegetables and fruit.

Once you eat correctly and exercise correctly the weight will drop off of you, and it will all be fat loss.

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Hyder Khan asked:


The Calorie Shifting diet offers an online diet generator to help you to map out your own personalized meal plan on your weight loss journey. The typical meal plan is eleven days in duration. Each day consists of four meals in total. You may eat each one of the four daily meals in any order that you choose to during each respective day.

You are allowed to eat as much food as you desire at each mealtime, of the foods on your personalized meal plan. Eat until you are completely satisfied. You are strongly advised to stop eating just short of breaching the point of becoming full. For this you would need to learn to recognize the degrees of the feeling of hunger or fullness that you experience in your stomach.

Moreover, you must leave a minimum gap of at least two and a half to three hours in between each of your meals. Don’t spread your meals out by too much, though. Otherwise, you will starve and, under the stress of becoming too hungry, you run the risk of deviating from your diet.

So, what do the meals consist of on this diet? Suffice it to say that the Calorie Shifting diet is well-balanced, in that it requires you to eat a healthy balance of foods from all four of the major food groups. The only catch is that you cannot eat these foods whenever you want. You have to group each of the different calorie types together according to a set pattern as dictated by the Calorie Shifting diet generator. And then you must subsequently shift these calorie types from meal to meal, from day to day.

Teri Mosey asked:


Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. They give a list of activities they are doing but still do not see any changes in physical appearance. Yes this can be attributed to many variables but one of the key elements to consider is intensity.

We need to ask, what constitutes exercise? Is all physical activity considered exercise? The answer is no. Unfortunately there is not a general number or percentage that can be given to state that an activity is exercise. Exercise should be defined as an activity that is harder than what you may do on a daily basis. And this definition is going to vary for all individuals. It will be specific to an individual’s background, possible limitations and current fitness status. What may be considered an exercise for one person may not be for another. For instance if you usually go for a walk each night after dinner, then walking (at this pace) would be considered physical activity not exercise. If you ride your bike to work everyday, cycling (at this pace) is going to become physical activity for you and not exercise.

Let’s explain.

When you first try an activity, it is new to you and your body feels challenged by this unknown stimulus. As you start performing this activity on a daily basis, your body starts to adapt and overtime it will become less challenging. The truth is that you are getting better at doing that activity and you don’t need to work as hard. Yes, this is an indicator of some fitness improvement but soon those improvements will plateau. In other words, when this stimulus becomes familiar, the end result will be fewer calories burned and less stress on the body. In order for the body to alter its body composition and for you to see changes in your physical appearance, the body needs to be challenged. This is called the Overload Principle. This principle states that there needs to be a stimulus of higher intensity than usually performed to elicit any adaptations or changes. Without an overload or high enough intensity, the body is not going to change. If your body can get the job done in the status it is presently in, then it’s not going to make extra effort to become stronger or leaner. Your body is concerned with survival not the latest bathing suit fashion.

So what do we prescribe for someone that is “working out” but not seeing the results they want?

First thing to suggest may be to change up their routine. It could be possible that they have been doing the same thing for so long that what was once a stimulus or exercise, no longer is. Instead of using the elliptical, why not try the treadmill, stationary bike or even roller blading? Instead of doing the same exercises like the seated chest press and cable row, why not do a cable chest fly or lat pulldown?

After changing the exercises you are performing, the next step is to appropriately progress the intensity. Your body will start to adapt to this new routine and we need to keep it guessing.

For aerobic training:
A suggestion would be to work at an intensity that is challenging to you. When working aerobically an intensity closest to your anaerobic threshold will elicit the most adaptations. Try not to come into the gym and beeline to the elliptical day after day doing thirty minutes at level four. Your body will soon catch on to that intensity and you will end up burning less calories and causing minimal changes to your muscles. Those calorie counters on the machines should not be your guides. They are inaccurate and are used as a marketing tool to consumers. We all know someone or ourselves that stays on a machine until they burn a specific number of calories. That calorie counter is based on a 150 lb person with no consideration for their genetic makeup or current fitness status. Someone who is more fit will actually burn fewer calories! So lets use the talk test marker. You should be exercising to a point where you are struggling but an intensity where you can still have a winded conversation.

For anaerobic training:

Have you ever seen someone in the gym on the cable row doing repetition after repetition? They have probably completed about fifty and still do not look a bit fatigued. In order to see skeletal muscle changes we need to be working within the anaerobic energy system. In other words, working at a high enough intensity where your muscles fatigue.

The first step is to stay in the anaerobic energy system. A general rule would be completing a set between sixty and ninety seconds. If you were to perform the exercise for longer than ninety seconds, the anaerobic effect would be lost and minimal adaptations would occur. Most people are concerned with the number of repetitions that they are doing. What is most important is the time that the muscle is under tension.

The next step is the fatigue factor. Not only do we need to stay within a time limit, we also need to fatigue the muscle before the set is up. There are two options for fatigue: volitional or momentary muscular failure. Volitional fatigue, a fatigue more realistic for the general client, is a subjective fatigue where they chose to terminate the set when they feel they cannot perform another repetition. Momentary muscular failure, which elicits the most adaptations, is physical fatigue where the client cannot perform another repetition even if they tried.

The key to continual success with an exercise program is strategic variation along with the proper progression of intensity and exercises. Try to recognize what is considered physical activity and exercise in your program. There is a difference and will be reflective in your end results.

References:

Gardiner, P.. Neuromuscular Aspects of Physical Activity. Human Kinetics. 2001.

Katch F.I., V. L. Katch, W. McCardle. Exercise Physiology: Energy, Nutrition and Human Performance. Lippincott, Williams and Wilkins. Fourth Edition, 1993.