You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.
There is evidence that not drinking enough may be associated with falls and fractures, heat stroke, heart disease, lung disorders, kidney disease, kidney stones, bladder and colon cancer, urinary tract infections, constipation, dry mouth, cavities, decreased immune function and cataract formation. The problem with many of these studies is that low water intake is associated with several unhealthy behaviors, such as low fruit and vegetable intake, more fast-food, less shopping at farmers markets. And who drinks lots of water? People who exercise a lot. No wonder they tend to have lower disease rates!
Based on all the best evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men. This includes water from all sources, not just beverages. We get about a liter from food and the water our body makes. So this translates into a recommendation for women to drink 4 to 7 cups of water a day and men 6 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures
Start thinking about summer! Put down the fork and step away!
Portion control is one of the most important nutrition advice I can give.
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Want Success? Consistency is the key! The Greatest factor regarding your success is maintaing a consistant program. Wheather it's working out with a personal trainer, or training on your own, if your are not working out or eating healthy on a regular basis you will not see results! Try setting a goal to further motivate yourself. If this doesn't work, try working out with a friend or a personal trainer to help push yourself!
You Sleep, you win!
Researchers suggest how much sleep and the quality of sleep we get is actually directly related to hormones that can influence our weight. Leptin and Ghrelin work together to control the appetite and feelings of fullness. So what's the connection? When we don't get enough sleep, Leptin levels decrease, therefore leaving us not feeling satiated. Not enough sleep can actually cause Ghrelin levels to increase, which then stimulates our appetite. The combination of the two can lead to overeating, which can lead to being overweight.
The keys to having six pack abs and keeping them are:
Cardiovascular: Need to get the cardio in on a consistent basis. Three-Four times a week at 20 minute sessions of intense (80% Max Heart Rate) cardio will get that extra layer of fat off.
Clean Eating: Your meals should be divided into 50% Protein, 30% carbs, 20% fat. EAT ACTUAL FOOD! Try not to eat too much processed foods or snacks. Eat 6 small meals a day and 8 glasses of water.
Abdominal Exercises: Working the entire core (not just crunches) has way more effect on the stomach area. Planks, Side Planks, abdominal twist, are just some of hundreds of core exercises to get you the six pack you always wanted!