10 Minutes to Weight Loss

There have been hundreds of articles telling us to fit anywhere from 30 minutes to 1 hour of cardiovascular exercise into our daily lives. For many women, “that,” as they say, “just ain’t gonna’ happen!” Between working long hours and taking care of a home and family, most women complain that they have no time to just unwind for a few minutes before falling asleep. The idea of “finding” an extra hour every day is impossible.

But the good news is that any amount of physical activity is going to burn calories and help you lose weight. And 10 minutes here and there CAN make a difference.

Here’s more good news…”physical activity” for the purpose of burning calories doesn’t HAVE to mean running or playing tennis. As a matter of fact, it doesn’t have to include getting out of the house at all.

Bigger, stronger muscles burn more calories than un-developed ones. Muscle tone also makes us look better, too. So, we get a huge payoff from this. While we’re burning off the extra body fat, we’re making our muscles lean and strong – one activity can do both.

Once the body fat is gone (or reduced), the toned muscles are more visible – making you LOOK EVEN THINNER! Now, isn’t that a nice bonus?

There are ways you can burn calories AND develop muscle tone at the same time.

As I said, I know time is at a premium for all of us. So, here’s what we’re going to do. We’re going to spend just 10 minutes moving and working some muscles several times throughout the day. How are you going to find the 10 minutes? That’s something you’ll have to decide for yourself. Here are some questions to help you do that:

* Do you have television time built into your evening?

* How about meal prep and/or cleanup. Do you spend 10 minutes in the kitchen?

* Do you spend at least 10 minutes doing hair and makeup in the morning?

* Do you work in a building that has a large parking lot?

* Do you get at least a 30 minute lunch break?

* Can you get up 10 minutes earlier?

Here’s my TOP 10 List on what to do with those 10 minute blocks of time:

1. Put on some music while you’re drying your hair, getting dressed, making meals, etc. and just dance to the music. Who says Cameron Diaz is the only one who gets to dance in her underwear? I burned lots of calories in the privacy of my own bathroom and bedroom. Remember, it doesn’t have to be pretty….just make it fun and get your heart rate up a little!

2. While watching TV, get up and walk in place.

3. While sitting, watching TV, etc., lift 1-3 pound hand weights in a biceps curl. Don’t have weights? No problem, just use canned vegetables.

4. While sitting, alternately raise your feet off the floor (using your thigh muscles). Be sure to tighten your abs while you’re doing this and press your lower back into the chair or sofa so you don’t arch your back.

5. You’ve heard this one before…park your car as far away from the door as possible and walk briskly (weather and safety conditions permitting, of course). BONUS: by the time you get into the office, your blood will be pumping and you’ll be more energized to tackle whatever lands on your desk. Just remember to take a pair of walking shoes along so you’re not attempting this in high heels!

6. Before you sit down to eat lunch, take a 10 minute walk around the building (either inside or out). BONUS: after a brisk walk, you’ll eat less.

7. Instead of opening the door to the back yard to let the dog out, actually take him/her for a walk.

8. Take the stairs instead of the elevator. If this activity is too strenuous for you right now, only go DOWN the stairs. You’re not burning as many calories as when you climb them, but a whole lot more than standing in an elevator. NOTE: many buildings only allow you to exit the stairwell on the ground floor, so plan accordingly. If you’re only prepared to go down one or two flights, don’t start on the 10th floor!

9. While attending your children’s (or grandchildren’s) sporting events, find an area where you can stand and walk around rather than sitting in the bleachers.

10. Go shopping! Both indoor and outdoor malls are a great place to walk. Just make sure you’re moving enough to get your heart rate elevated. And be sure to resist the temptation to “reward” yourself with ice cream, cookies or pretzels!

Admittedly, each of these activities alone burns only a few calories. But it’s a good start if you’ve been sedentary for a long time. By scheduling five or six 10-minute blocks of time into your day – EVERY DAY – you can burn an extra 100-200 calories. Combine that with a lower-calorie diet and you can easily lose a pound a week.

HydroxyCut Max Women and Men’s Latest Fat Burner Speaks Volumes!

Muscle Techs latest weight loss supplement Hydroxycut Max Women and Mens Diet pill is somewhat of a watered down version of it’s original weight loss pill, the “ephedra stack”.

This for health reasons had to be taken off the shelves due to it’s high composition of ephedra, as a similar product, the “Size Zero” pill posed some serious side effects to those that abused this over the counter weight loss product.

However, that said, HydroxyCut Max does pose some interesting statistics among it’s recent users.

Testimonials include a noticeable improvement when taking this supplement when it’s coupled with exercise. Reports indicate that it does offer an increase in energy which some feel is welcome while for others do however feel it provides some jittery effects.

This is in part due to:

  • One: It’s high caffeine level, as if you take the recommended dose this is equivalent to 2 to 3 cups of coffee. This may turn people away, however it is its high concentration of caffeine combined with its high level of green tea which has proven to be a powerful ingredient to assist in weight loss.

The properties of Hydroxycut Max for women and men though are much more complex. Aside from it’s green tea constituent it includes:

  • Two: Norepidrol, an intensity focus blend, which athletes find rewarding.
  • Three: Hydroxycut also includes Lasidrate, a delivery blend which helps in the biovavailability  of the product. And finally:
  • Four: Yohimacore, the Yohimbine blend. This is explained in more detail in the website below but in essence reports indicate that Yohimb helps facilitate muscle growth which in turn burn the fat surrounding the muscle to assist in weight loss.

20 Quick Tips to Transform Your Body

1. Stop running for miles and miles and instead start resistance training. Running only burns calories whilst you are performing it, whereas resistance training will keep your body burning calories for hours afterwards – even whilst you sleep! Resistance training includes bodyweight exercises, dumbbells, barbells, resistance bands or kettlebell training.

2. Make sure that 90% of your diet is made up of lean meat, vegetables, fruits, fish, eggs, legumes, nuts and seeds. Drink water whenever possible.

3. Only use exercises that work your entire body, rather than just one muscle at a time. For example, a biceps curl only targets your arm muscle. A press up, however, will train your arms, shoulders, core and back muscles all in one go. The more muscles you use, the more calories you burn!

4. Plan your exercise in terms of Quality (intensity), not Quantity (duration). A tough 20 minute workout is far more beneficial than a 60 minute light workout – anyone who tells you otherwise is either misled or just lying to you.

5. Don’t use the fixed-resistance machines! The reason many people are overweight is from sitting down all day. Do you really think that exercise machines that have you sitting down even more is going to help? In fact, it just leads to a less firm backside, which I’m sure is not what you want.

6. Don’t listen to anyone who advises you not to eat fruit because it contains sugar. The obesity epidemic did NOT come about because we’ve eaten too many apples…

7. Fruit juice, on the other hand is no good for you, since the natural fibre has been removed. This allows the sugar to be turned into fat.

8. White bread, white pasta, most breakfast cereals and crackers, Ryvita biscuits are no good for you either.

9. Foods that are branded as ‘healthy’ or ‘low-fat’ are no better for you. This is because when the fat content is removed, the manufacturers replace that fat with more sugar. Check the nutrition labels on the back if you don’t believe me…

10. Fat Loss is NOT as simple as ‘Calories In Vs Calories Out’, even though that’s what we are told by the media. If it were true then a person eating 2000kcals a day of ice cream should lose as much weight as a person eating 2000kcals of vegetables and meat. But we both know that’s not the case.

11. Controlling your hormones is important in shaping up. The hormone cortisol is released into your body when you are stressed. This hormone makes your body store more fat (particularly in women). So take measures to reduce the amount of stress in your life.

12. Another hormone, called insulin, is released into your body when you eat high amounts of sugar. This hormone’s job is to turn any unused sugar into fat. So avoid sugar!

13. Eat more healthy fats, from fish, eggs, oils, nuts and seeds. These fats are essential for boosting your metabolism and making your skin and hair more healthy.

14. Starving yourself of calories will only lead your body to store more fat. Your body just thinks its starving, and reacts by holding onto your body weight for dear life.

15. Eating 5 portions of fruit and vegetables a day is okay. Eating 8 would be better.

16. Foods with fibre are among the best you can eat. Porridge oats should be a staple of your diet.

17. The ‘Special K Challenge’ is a load of rubbish. Eat three small bowls of cereals (made of sugar) a day to lose weight? Yeah, okay, you will lose weight. But that weight will be mainly water, muscle, bone mass, and leftover sugar stored in your muscles. You’ll still have the same amount of fat on your body, and you’ll probably look worse. And you’ll be depriving your body of essential fats, proteins, vitamins and minerals. That’s not healthy.

18. The key factor in a successful weight loss program is social support. When exercising in a group setting you are far more likely to stay motivated and accountable to your peers. A fitness program like the Bodyshape Bootcamp gives you such social support.

19. Walking is not exercise. It is physical activity – something you should be doing everyday in addition to a structured exercise program. I’m all for walking as much as possible, but it’s not going to burn belly fat I’m afraid.

20. Take Action TODAY – nothing will happen and your body will not change unless you take that first step. Find a well-reputable local trainer or bootcamp group and get started now!