Lose Love Handles Secrets

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Lose weight quick diets are all over television channels, internet sites, news stands, radio airwaves, and anywhere else they can possible be seen or heard advertised. These diet programs are huge businesses in America. Why are these diets such a huge influence in our lives? Well, statistics show that nearly 60% of Americans are now in the over weight to obese spectrum. People are desperate to lose the extra weight and these lose weight quick diets promise quick weight loss.

Some of these diets promote unsafe eating habits, which do nothing but set the dieter up for failure. But some of the well loved lose weight quick diets are based on sound diet advice and can really be a healthy and a quick way to lose weight, as long as the main principles behind the diet are include healthy eating habits and they promote exercise along with better eating habits. Remember that cutting out whole food groups or cutting calories to dangerous levels will only force your body into starvation mode, causing more harm than excellent to your metabolism and health in general.

The types of diets that you should be looking for when considering lose weight quick diets, are diets that promote healthy eating. If the diet does not sound safe, it probably isn’t. You probably already know that yo-yo dieting can ruin your health and really stall weight loss. Make sure that the diet you are looking to try includes healthy food choices, adequate calories per day, and plenty of fruits and vegetables to make sure your body is getting all of the vitamins, minerals and fiber that it needs to function properly.

Diets that promote at least 1,000 calories or more per day for women and 1,600 per day for men should be avoided at all costs. These diets (dubbed fad diets) can cause more harm to your body and will stall your metabolism causing your weight loss efforts to fail.

It is vital to remember also that exercise is a very important part of any weight loss program. Exercise is just as important as calorie restriction when you are trying to lose weight. This is why it is necessary to consider these facts when you are looking at lose weight quick diets to try.  A diet should incorporate at least 20 minutes of exercise in addition to a healthy meal plot. Exercising does not have to consume your entire day, every day. There are simple ways to fit in your daily exercise that a sound diet that is worth trying.

Whatever diet you select, keep in mind that your health is always at stake. A diet that could potentially cause your health to fail in the future is not a diet worth trying. However, a diet program that promotes a healthy lifestyle and long term diet changes can literally be a life saver. No matter what diet plan you choose to try, remember that only you can change your life.

Article Source: http://www.articlesbase.com/health-articles/lose-weight-quick-diets-does-that-exist-1302522.html

About the Author

Stephen Choy, editor of Fast Weight Loss. For more information on how to get healthy and lose weight quickly and easily, click quickly lose weight now!

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Before we look at a few simple steps you can take to help increase metabolism so you start to lose inches from your waist, hips, thighs, and buttocks more efficiently, let’s take a quick look at what metabolism is and what leads to decreases in this metabolism rate.

In this simplest terms, metabolism is this rate at which your body burns calories. The speed at which your body burns calories is called this metabolic rate. This rate can differ significantly from person to person. For example you and your friend can have this same activity level and diet but still gain or lose weight at contrary rates. The reason is simple differences in metabolism.

Contributing Factors to this Rate of Metabolism

Your rate of metabolism is dependent on a number of factors, which includes age, physical condition and this amount of fat and muscle in your body.

Age

At birth you have a very high metabolism but as years pass by your metabolism rate decreases. At mid thirties, metabolism slows by 3 to 5 % every 10 years, so by age 55, you need 150 fewer calories a day than you did in your mid-thirties. This is generally why as people get older they tend to gain weight and find it hard to lose inches from their waistline and other areas.

Fat vs. Muscle Mass

Muscle burns more calories to maintain itself than fat, if you have low body fat and are muscular then you have a high metabolism and on this other hand if you have a higher percentage of body fat than you should, you will have a low metabolism.

Physical Condition

Diabetes, poor health, lack of physical activity or an under active thyroid are all factors that could lead to a significant decrease in metabolism and increase in weight. People with conditions like this find that weight loss programs don’t work and no matter what this try this just can’t lose weight.

Other Causes for Low Metabolism

Some of this biggest culprits of low metabolism involve how we eat; fasting, a low calorie diet, snacking throughout this day on high sugared foods (candy, colas, cakes, gum), eating or drinking too much sugar containing foods.

By this way this low calorie diet reference is not a typo or error. Low calorie diets and weight loss programs don’t work and one reason is that your body is programmed to decrease metabolism in response to less food. The body as a means of survival slows down this rate it burns calories. Continuing this path will leave you feeling tired all this time and having a hard time getting through this day. Other possible side effects may include slowing of your heartbeat and low blood pressure.

Simple Things You Can Do To Increase Metabolism

Now that we took a look at what causes decreases in metabolism, let’s check out a few simple steps towards increasing metabolism and reaching your weight goals.

It Comes With Age

To increase metabolism as you grow older, you will need to cut back on calories, so your intake is adjusted or increase your activity level to burn more calories and lose inches again. If you don’t make this adjustments to increase metabolism, your body will store this additional fat, and you will gain weight.

Insuring Optimal Health…Proper Diet + Dietary and Protein Supplements =Increased Metabolism

You can increase metabolism as much as two to three times by eating proteins versus carbohydrates and fats. Bodybuilders commonly use protein supplements to increase metabolism and to preserve a healthy muscle structure.

But don’t cut out carbohydrates altogether. Choose complex high-fiber carbohydrates like high-fiber vegetables and cereals; this burns more calories than simple carbohydrates. You can increase metabolism by focusing on quality protein, high-fiber fruits and vegetables, with an occasional high-fiber grain. Protein is fuel for your body. Chicken, lean meats, and dairy products are excellent choices. Adding protein supplements is a good way to insure you are getting in your diet.

Water

I am sure you’ve heard it said before but well worth repeating…you must drink at least 8 8-ounce glasses of water a day to maintain an optimal metabolism rate.

Aerobic Exercise

Get as much aerobic exercise daily as you can safely handle. If you have been away from exercise for awhile, a good way to start back slowly is by walking. As your fitness improves you can start to include additional aerobic exercises. Exercising early in this day will kick start your metabolism and have it firing all-day long.

Weight or Resistance Training to Build Muscle

Building muscle increases metabolism and burns more calories than dieting alone. If you would like to start out slowly, add a few ankle or wrist weights to your current aerobics routine. Adding protein supplements to your diet will also boost your effort to build muscle and lose fat.

Body Detoxification

Body detoxification has been a popular subject in this media in recent days and for good reason. Body detoxification involves taking steps to remove chemicals and toxins accumulated in this body and help you to maintain optimal health. Body detoxification is both a great way to increase metabolism and maintain a healthy body.

I Hope this information has been helpful in answering questions concerning metabolism rates and how this affects losing weight.

Article Source: http://www.articlesbase.com/health-articles/weight-loss-plateau-how-to-increase-metabolism-and-restart-losing-weight-482256.html

About this Author

Would you like to completely transform your body in just 21 days?
For a short period of time, we are sharing our entire “Healthy Living” video library over this next 52 weeks for absolutely free!
Go to http://www.21daybodymakeover.com and receive your 1st video today.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Are you wondering which is best Phentemine375 or Advanced Green Tea Fat Burner, which is this the majority effective weight loss product? Then, you need to read this article. I have highlighted and compared this effects of both, Phentemine375 and Advanced Green Tea Fat Burner.

Green Tea Fat Burner

What is Phentemine375?

Phentemine375 is a combination of cyclic AMP enzyme boosters – 1, 3-Dimethypentylamine Hydrochloride; 1, 3, 7-Trimethylxanthine; and a Sympathomimetic Amine, Dehydroepiandrosterone, L-carnitine. Phentemine375 is also known as Phen375.

It helps in reducing this ability of this body to store fat, suppresses appetite, quickens metabolism, increases energy levels, increases this ability of this body to burn stored fat reserves, increases fat to metabolize, etc.

Phentemine 375 is safe to utilize and has no known side effects as it contains all pharmaceutical grade ingredients. All this ingredients of Phen 375 do play an fundamental role in weight loss and leads to significant weight loss. Phentemine375 can be consumed as long as you need. It is safe. Phentemine 375 helps not only in reducing this excess body weight but also maintain it once it is lost. There are no restrictions to this utilize of Phentemine375. Phentemine375 fails to be contraindicated in a few patients and it can be utilized safely in all persons who want to lose weight.

There are strong evidences, claims and testimonials available in support of Phen375 been an effective weight loss product. It is produced in FDA pharmaceutical registered labs and is certified by F.D.A. The quality of this ingredients is high. The customer support offered by Phentemine375 is excellent.

What is Advanced Green Tea Fat Burner?

Advanced Green Tea Fat Burner is this weight loss product whose only ingredient is green tea extract. The content of each capsule is only 500mg of green tea extract. Green tea contains powerful oxidants and other ingredients which help in attaining overall health. It is solid for this body.

There are several weight loss products which have Green tea as one of its contents, particularly those weight loss products which are all- pharmaceutical grade. But simply taking this green tea extract all alone is not sufficient enough to lose weight.

Nor is there evidence or claims supporting that Advanced Green Tea Fat Burner will help lose weight. As this only component of this weight loss product is green tea extract hence, this product is considered to be extremely safe as this green tea extract is a pharmaceutical grade substance. Hence, Advanced Green Tea Fat Burner can be taken even without this recommendation of a few physician as it causes no side effects but nor will you lose a few pounds.

Phentemine375 vs Advanced Green Tea Fat Burner – Which is Best?

Advanced Green Tea Fat Burner is absolutely not recommended as an effective weight loss product as this only ingredient of green tea extract cannot alone aim in reducing weight. Phentemine375 is a much improved and additional effective weight loss product as it is assured that you shall not only lose weight by consuming it but shall also lose weight rapidly.

Phentemine375 is this the majority recommended weight loss product.

Green Tea Fat Burner Vs. Phen375

Article Source: http://www.articlesbase.com/supplements-and-vitamins-articles/green-tea-fat-burner-1952073.html

About this Author

Phen375

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

One of the essential nutrients that many people do not realize their diet is lacking in fiber. Fiber is actually a special type of sugar, made of polysaccharides.  Even if you have no idea what this means, the basics are that fiber is an essential nutrient to any healthy diet.

There are two categories of fiber, soluble fiber and insoluble fiber. The main difference between these two types is that soluble fiber does dissolve in water. Insoluble fiber is not.

Incorporating high fiber foods into your diet provide many benefits to your health. It will help you to lower the amount of energy you need to generate and helps you to feel full while eating less food. It provides many benefits for your gastrointestinal system, lowering the risk of hemorrhoids and constipation.

Fiber is also used to help clear bacteria out of your appendix and remove toxins from your colon. As fast foods and processed meals become more popular, fiber is often one of the first nutrients which are taken from diets.

Doctors recommend between 20 to 35 grams of fiber per day to gain the maximum benefits from the digestion of the fiber. This may sound like a lot of fiber, but fiber is not just found in breakfast cereal. You can get fiber from whole foods. Whole grains and unprocessed rice contain a lot of fiber, and can help to provide the daily recommended dose.

Fruits are another good source of fiber. Fresh fruit is a delicious way to help supplement your fiber intake. If you are on a low carb diet, fruits and vegetables are a way to increase your fiber intake without eating carb rich foods. It is not hard to incorporate fiber into your diet, and it provides many benefits that you cannot gain from eating cheeseburgers and other processed foods.

Article Source: http://www.articlesbase.com/weight-loss-articles/high-fiber-food-the-secret-to-effective-weight-loss-3862515.html

About the Author

Want to Lose Weight Fast With this Amazing Super Fruit? Click Here Now!

Prefer to Lose Weight the Naturally Diet Way? Click Here Now!

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Although I am sure there are those who would argue against me on this, but to get ripped abs is going to take longer then 8 minutes.  Even multiple sessions of 8 minute ab exercises won’t get you the six pack look you may want.  Why?  Well, having ripped abs encompasses a number of variables and I explain many of them in this article.

If you want to work on your abs, you can do sit-ups along with crunches, which will strengthen the muscles in your stomach. If you workout with the intentions of singling out the stomach it will only defeat the purpose. When you start exercise, you will also need to setup a balance for your diet, as well as cutting down on high-saturated or fat foods. One of the best solutions for sculpting the stomach is to train in resistance exercises. The resistances workouts will burn fat around the targeted section, which could help sculpt the tummy.

Various exercise equipment is available as well that will help you tuck the abdomen for sculpting the body. The AB Boards, abdomen benches, AB back, and GLUTE hamstrings machines are handy for toning the tummy, as well as the thighs. Dual Arm Curl machines is handy for working the abdomen, however you can work the arms, upper and lower back, as well as the sides. The roman chairs, hyperextension roman chairs, 45-degree roman chairs, and hip extensions are available also to help you sculpt that tummy. The family towers, inversion tables, dip stands, angled dips, and neck machines can help you sculpt the body also. The super AB wheels, doorway gyms, wall, mount chin machines, and the degree roman is all types of exercise equipment, which can help you sculpt the tummy, as well as other areas of the body.

One thing you want to keep in mind while working to sculpt the muscles to reach a stunning physique is that all areas of the body should be, considered while working out. In other words, choosing a routine that works all muscles including the large and small group muscles can help you reach the best results in muscle building.

While setting up an exercise routine you also want to setup a diet plan. The diet will back the exercise routines, thus helping you to reach results quicker. Keep in mind a diet is not skipping meals, or else eating below your body’s requirements. If you set a diet plan make, sure it agrees with your body. Sometimes you may have to adjust diet and exercise, however listen to your body so that you know what it needs. The body talks, thus telling us what we need to do to make the body, work properly.  Learn to listen, since your body can take you to a muscle sculpting physique.

You want to keep in mind that the body functions off proteins, fats, and carbohydrates, as well as amino acids, fibers, calories, and so forth.

Carbohydrates, and fats, along with proteins all go through our chemical reacting process, which include the digestive system, stomach, and thus assimilate into the body’s intestines, which the chemical reactions start. Once the reactions take fold, the carbohydrates, fat, as well as proteins, in large sums reach the body’s liver. Once the carbohydrates, fat, and the body’s proteins are condensed, the reactions process the nutrients into our adenosine triphophate (ATP). The adenosine T intake is where the body receives its currency of energy. In summary, what I am saying you want to take special care when setting up plans to consume nutrition and diet plans.

Proteins are essential, since the body consumes overall 15% of proteins in the body’s weight. Proteins help the body to grow, as well as helps the body to develop properly.

Proteins work in harmony with the human hormone growth system, enzymes, tissues, chemical response and reactions, and the like. If you fail to give the body protein it needs to function properly, you will miss muscle building, as well as reaching a the physique you want. In other words, produce an all-body workout routine schedule as well as a proper diet to reach the body of your desires.

In conclusion, 8 minute abs is not possible; for most of us anyway.  One must consider all elements of building muscle and developing a physique and they include cardio, proper weight training, and of course a proper diet.  Once you have these elements in place, losing love handles, fat, and building muscle will help you develop the body you desire.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapability. There are a lot of positive changes once a person experience weight loss.  It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. The quickest way to lose weight effectively involves four aspects of life that should be changed: what to eat, how to eat, behavior and activity level.

Here are quickest weight loss tips that can change an over-weight’s life:

First: Quick weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements.  Begin by learning a diet food plan that can easily be accustomed with.  Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches.  The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Try substituting one program for another to compensate the body’s reaction.  Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  If walking is all that can be done, then walk for this is proven the best exercise.  Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body’s insulin level.  Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.  It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Take lots of fluid.  Drinking at least six to eight glasses of water a day keeps the body refreshed.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a quick weight loss success.  Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

One of the problems I see with “low carb diet plans” is that nobody seems to agree what “low carb” really means… One person may think of “low carb” as an Atkins style diet with as much fatty sausages, hotdogs, and nitrate processed meats as you want and virtually no carbohydrate based foods at all.

Another person may view “low carb” as 40% of daily calories coming from carbs instead of the traditionally recommended 55% to 60%.

If you think about it, in a 40/30/30 type of diet, the majority of the calories are coming from carbs, so that obviously can’t be called “low carb”…yet some people do call it that.

Because of these drastic differences in how different people view the term “low carb”, sometimes people are confused as to what should be recommended.

First of all,  “low carb” or “high carb” is not recommended… It’s not vitally important to have any sort of exact ratio.  I recommend that everyone needs to explore for themselves how they feel at different ratios of fat, protein, and carbohydrates.

After all, the most important aspect to your success is your total caloric intake vs your caloric expenditure over a given time period.

But where carbohydrate intake becomes important is in how it can affect your hormones and blood sugar in your body and stimulate cravings. You could tell someone to eat 2500 calories/day of a higher fat and higher protein content combined with low carbs and they may actually finish the day at 2500 calories because their appetite is satisfied.

However, tell that same person to eat 2500 calories per day in a high carb fashion, and they may end up eating 3000 or more calories per day because the higher carb diet stimulated their cravings and they ended up overeating.

Once you start eating large portions of carbs like pasta or rice or cereals, it becomes hard to stop and then you’re craving more carbs an hour later too!

So what I’ve found to work best for me, is to eat in a “controlled carbs” manner… this doesn’t mean atkins style… it means very reduced grains, zero refined sugars (to the best of ability of avoiding), and instead, getting almost all of your healthy carbs from vegetables, fruits, and maybe beans on occasion.

This ends up being very similar to the hunter-gatherer type of diet of meats, eggs, nuts, seeds, fruits, and veggies, which I believe is the healthiest way to eat.

Sometimes it just takes thinking a little differently about the way you eat and what’s considered “normal” in order to get rid of some of the useless grains and sugars in your diet.

For example, why do we need to eat a burger on a bun? Most people don’t even think of doing it any other way because that’s what’s “normal”.

What you end up with is a meal that’s pretty well balanced between protein, healthy fats, and healthy carbs instead of overloaded with the refined grains from the typical hamburger bun.

Think about breakfast too…

do you really “need” the toast with your eggs, or can you do much better with loads of veggies with your eggs instead?

Try a whole eggs with cheese and loads of veggies, avocado and some green or white tea with a little raw honey.  So I get my carbs from the veggies and the little bit of raw honey instead of from the typical toast and orange juice that loads you up with extra carbs.

…Just some ideas in case it helps you to think differently about where you get your carbs from.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Research suggests possible medical uses for whey that are quite unexpected and different from whey’s traditional role as an immune booster and anti cancer functional food. For example, whey may be able to reduce stress and lower cortisol and increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, as well as other amazing recent discoveries, such as whey’s possible effects on weight loss, which is the focus of this article.

What is whey?

When we talk about whey we are actually referring to a complex milk-based ingredient made up of protein, lactose, fat and minerals. Protein is the best-known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides – such as lactoferrin and lactoperoxidase – from whey.

Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.)

The medicinal properties of whey have been known for centuries. For example, an expression from Florence, Italy. Circa 1650, was “Chi vuol viver sano e lesto beve scotta e cena presto” which translates into English as “If you want to live a healthy and active life, drink whey and dine early.”

Another expression from Italy regarding the benefits of whey (circa 1777) was “Allevato con la scotta il dottore e in bancarotta.” Which translates into English “If everyone were raised on whey, doctors would be bankrupt.”

Is whey a weight loss functional food?

A few years ago, I might have said no. Now I am not so sure. Although there was a smattering of studies suggesting whey had certain properties that might assist with weight loss, a number of recent studies appear to further support the use of whey as a possible weight loss shake supplement.  Most interesting are that it appears to be not by a single mechanism, but several. This article will briefly explore a few possible ways whey may assist the dieter.

“I’m hungry!”

Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors as well as physiological factors, all of which are still being elucidated. It’s a very intensive area of research right now, with various pharmaceutical companies looking for that “magic bullet” weight loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible solutions to obesity is cholecystokinin (CCK). Several decades ago, researchers found CCK largely responsible for the feeling of fullness or satiety experienced after a meal and partially controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions in both the central nervous system and the periphery (via CCK-B and CCK-A receptors respectively). Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic polypeptide (PP)., CCK is released by ingested food from the gastrointestinal tract and mediates satiety after meals.

Such a list would not be complete without at least making mention of what many researchers consider the “master hormones” in this milieu, which is insulin and leptin. If that’s not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested.

That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the amount of each eaten, and composition of the meal, all effect which hormones are released and in what amounts… Needless to say, it’s a topic that gets real complicated real fast and the exact roles of all the variables is far from fully understood at this time, though huge strides have been made recently.

Whey’s effects on food intake.

This (finally!) brings us to whey protein. Whey may have some unique effects on food intake via its effects on CCK and other pathways. Many studies have shown that protein is the most satiating macro-nutrient. However, it also appears all proteins may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs. casein (another milk based protein) on appetite, CCK, and other hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad libitum was significantly less 90 minutes after a liquid meal containing whey, compared with an equivalent amount of casein given 90 minutes before the volunteers were allowed to eat all they wanted (ad libitum) at the buffet. In the second study, the same whey preload led to a plasma CCK increase of 60 % ( in addition to large increases in glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide) following the whey preload compared with the casein.

Translated, taking whey before people were allowed to eat all they wanted (ad libitum) at a buffet showed a decrease in the amount of calories they ate as well as substantial increases in CCK compared to casein. Subjectively, it was found there was greater satiety followed the whey meal also.

The researchers concluded “These results implicate post-absorptive increases in plasma amino acids together with both CCK and GLP-1 as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal.” Several animal studies also find whey appears to have a pronounced effect on CCK and or satiety over other protein sources.

It should be noted however that not all studies have found the effect of whey vs. other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of weight loss shakes that contain whey protein on appetite, energy intake and glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to be the most satiating of the macro-nutrients, certain protein sources (e.g. egg whites) may actually increase appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth considering when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but research suggests it’s due to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high solubility compared to other proteins, and perhaps it’s high percentage of branch chain amino acids (BCAA’s).

Whey’s effects on bodyfat, insulin sensitivity, and fat burning…

Some studies are suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss? In animals at least, whey has looked like a promising supplement for weight loss.

Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) then higher carbohydrate lower protein diets, it’s unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat. Not surprisingly, the researchers concluded “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.”

Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout. The study called “A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” (Am J Physiol Endocrinol Metab 283: E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition. That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein.

The results were quite telling. Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a “fast” protein that is absorbed rapidly due to it’s high solubility.

As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there. Here is where it gets interesting: In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat. The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging?

Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.

Effects on serotonin, blood sugar regulation, and more!

Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article.

Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.

The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:

* Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.
* Prolactin levels.
* Changes in mood and pulse rate.
* Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.

They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.” This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage. It’s been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized “… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.”

It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).

Conclusion

Taken in isolation, none of these studies are so compelling that people should run out and start making weight loss shakes using whey protein. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to those interested in losing weight. More studies are clearly needed however.

So what is the practical application of all this information and how does someone interested in losing weight put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey in your weight loss shake and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frustrated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.

Here is some weight loss boot camp instructions to help you learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1

Commit to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.

Step #3

You should focus on stretching at least half the amount that you lift weights. One of the biggest mistakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.

Step #4

Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

Click HERE To Discover How To Lose Love Handles, Weight, And Get Into Your Best Shape Ever

How do you fit a miracle in a cup?

For 4,000 years, the Chinese people have been using green tea as treatment for everything from headaches to depression.

Today, studies are conducted in Asia and the west in order to produce hard evidence of the health benefits of green tea. In the 1994 edition of the Journal of National Cancer Institute, the results of an epidemiological study stated that one of the health benefits of drinking green tea is that it can reduce the risk of esophageal cancer in Chinese men and women by up to 60%.

The rich presence of catechin polyphenols, particularly epigallocatechin gallate (EGCG) is the reason why green tea has so much health benefits. A powerful antioxidant, EGCG can not only inhibit the growth of cancer cells but can also destroy them without harming healthy cells.

The University of Purdue has also concluded a research on how a certain compound present in green tea can stop cancer cells from growing. Still another health benefit of green tea is its ability to lower down cholesterol levels and improve the ratio between good (HDL) cholesterol and bad (LDL) cholesterol.

The EGCG in green tea is a health benefit substance that can lower down LDL cholesterol levels and stop blood from forming abnormal clots (thrombosis), a leading cause of heart attacks and strokes.

Green tea has more health benefits compared to other Chinese teas like oolong and black tea, all of which come from the plant Camellia sinensis. What makes green tea different is the process by which it is made. Green tea owes much of its health benefits to how the Camellia sinensis leaves are steamed. The steam process keeps the EGCG health benefit of green tea from oxidizing. With oolong and black teas, however, the leaves are fermented instead of being steamed, thus causing the EGCG health benefit to transform into another less medicinally potent form.

Aside from medicinal value, green tea can also offer other health benefits, especially in the fitness field. Drinking green tea can burn fat and contribute to increased calorie loss. A recent study on the health benefits of green tea shows that green tea can help dieters. According to the American Journal of Clinical Nutrition in 1999, men who take both caffeine and green tea burn fat and calories than men who only take caffeine or a placebo.

Another health benefit of green tea is its bacteria-destroying properties. The health benefit of green tea in this area is that it can help prevent food poisoning and also prevent tooth decay. The substances found in green tea kill the bacteria causing food poisoning and those that cause dental plaque to form.

Well known for its countless medicinal and health benefits, green tea is nothing short of a miracle.