Spices that control hunger

Cayenne Pepper: The spicy cayenne pepper contains capsaicin, a compound which increases body's metabolism. This compound increases body's heat which in turn burns fat deposits. This healthy spice controls appetite and cravings for salty, sweet and fatty foods.
Garlic: This healthy spice suppresses appetite as it sends signal to the brain that the stomach is full. By having this spice, you will feel fuller and also burn calories. Garlic is also good for heart patients as it prevents blood clots and increases blood circulation.
Chillies: Apart from adding spice to your food, chillies are one of the healthy spices that can control appetite by making you feel fuller. Moreover, chillies are considered as fat burning spices.
Capsaicin is made with Vitamin A, C and beta-carotene which enables digestion and controls hunger.
Cinnamon: This is one healthy spice which burns fat deposits in the body and also controls hunger. Cinnamon also increases body's metabolism, lowers bad cholesterol and cleans the arteries.
Garcinia Indica: Commonly known as Kokum, Garcinia Indica is a natural appetite suppressant. If consumed before meal, you will feel fuller for a long time. These are few healthy spices that control hunger and aids weight loss.
Have you tried them?

Here is the TRUTH

Everybody can work out on their own and everyone can do cardio, but not everyone gets the results they want, because they are all lacking the most important "thing" and that is "knowing what to do and how to do it right". That is were I come in!  

I have trained lots of people and they all got the results they wanted. The reason why is because they all listened to me and followed my advice to the T.  

I know how to get you in shape. All you have to do is follow my advice and do it. I have done this for more than 15 years and I know what works and what doesn't.  

People think they can do it all alone. Well those people spend years in the gym and never reach their goals, because they simple don't know what they are doing or they don't know how to do it.  

If you want to succeed this time and want to finally get the body you always wanted and deserve, please contact me and it will be the best thing you ever did for yourself.  

It would be the best spend money EVER. 

Isn't it time you have the body you always wanted? 

Here are some common mistakes people make all the time:

Mistake: I have to be sore in order to see results

It seems to be a wide spread fallacy that if you do not suffer from soreness the next day or 2 after training you have not trained hard enough and will not get results. This is absolutely not the case. There is a difference between overtraining soreness and delayed onset muscle soreness or DOMS. The latter is not a negative but not necessary in order to show results. If you are sore after a workout for more than 2 days you probably are bordering on overtraining which is actually detrimental to your results and encouraging injury.

Mistake: Doing isolated exercises

Doing isolated exercises like bicep curls and triceps kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises will dramatically accelerate your results.

Mistake: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints.

Mistake: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional abs exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "abs" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

Abs are built in the KITCHEN! Eat Clean Foods and Do Cardio!

Mistake: Doing long workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. Your answer is Super Slow -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!

Stop doing the same old workouts that haven't gotten you any results
and find out the TRUTH about how to get lean and ripped
with shorter, more effective workouts...

Now CONTACT me and let’s get you in shape!

www.PersonalTrainerMichael.com

61 Ways to Lose Weight

1. Have a clear goal. It should be one that anyone in the world can measure and understand.

2. Drink tea. Research suggests that those who drink tea -- black, green, or white, as long as it’s from real tea versus herbal tea -- have lower BMIs and less body fat than those who don’t consume tea.

3. Eat cayenne pepper. A study published in the British Journal of Nutrition showed that when compared to placebo, capsaicin -- the active ingredient in cayenne -- increased fat burning.

4. Decrease/eliminate processed carbs. They do nothing for you outside of creating a favorable environment for gaining fat.

5. Eat more veggies. They fill you up, without providing many calories. Just avoid the high-calorie dressings.

6. Eat more fruit. No one ever gained weight from eating more fruit. And that includes the so-called "high sugar" fruits like bananas and melons.

7. Lift weights. Heavy weights. Build more muscle, burn more calories.

8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned. .

9. Do intervals. Study after study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but will also increase your metabolism -- through something called the thermic effect of food.

11. Eat protein more frequently. It's important to also time your intake so you're eating protein regularly throughout the day -- not just in one lump sum, like most do at dinner. Every meal and snack should include some protein.

12. Supplement with fish oil. A study published in Lipids fed mice diets enhanced EPA and DHA -- a.k.a. fish oil. The researchers learned that the mice fed diets higher in omega-3 fats had significantly less accumulation of body fat. Other studies have shown similar results.

13. Do full body exercises. Think: Squats, deadlifts, chin-ups, and push-ups. You'll get more bang for your buck out of each workout. 

14. Cycle your carb intake based on your activity level. Sure, carbs are important. But on the days you don't work out, you simply don't need as many compared to the days you exercise hard. Rule of thumb: The more active you are, the more carbs you can eat, and vice versa.

15. Start your meals with a salad. Salad will provide some bulk to help fill you up -- so that you eat less calories overall.

16. Don't forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.

17. Drink water. Professor Dr. Brenda Davy and her Team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason? It helps fill you up.

18. Add beans to your salads. It's a nice way to add some additional fiber, protein and healthy carbs.

19. Replace one meal a day with a large salad and lean protein. This is a simple way to instantly improve your diet.

20. Keep a food journal. There's no better way to track what you're putting in your mouth.

21. Watch your portions. Avoid the buffet line and never supersize. Instead make sure you're following what the nutrition label recommends for a serving.

22. Switch to calorie-free drinks. All calories count, whether they're liquid or solid. So unless it's low-fat milk, opt for tea or water. Or something I was introduced to in the Netherlands -- large bunches of mint, lemon and hot water.

23. Weigh yourself. Studies show daily weigh-ins help enhance weight loss efforts. Don't live and die by the number. And of course a scale doesn’t decipher between fat and lean body mass, but it can still be of benefit to keep things "in check."

24. Eat whole eggs. Daily. A study published a couple years ago showed that those who ate whole eggs versus a bagel for breakfast ate less at the next meal. A similar study showed eating whole eggs increases HDL (good) cholesterol.

25. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hardboiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and handful of nuts, or make a smoothie. It doesn't have to be fancy.

26. Eat the bulk of your meals in the A.M. Then eat progressively less throughout the day. A study published in the Journal of Nutrition showed that eating most of your calories earlier in the day positively influences weight changes.

27. To burn more calories, stay upright. This means not sitting in front of a computer, TV, phone, etc., all day. Stand and you'll burn more and be more productive. This could even save your life.

28. Use the stairs. That's right: Skip the escalator and elevator. This won't make or break success, but every little bit helps. So get in all the movement you can.

29. Eat low-energy, dense foods. These are foods that are high in water and lower in calories, such as fruit, veggies, soups, and salads. Studies at Penn State University have showed that the inclusion of these foods helps individuals eat less total calories overall.

30. Don't grocery shop hungry. If you do, you'll buy everything in the aisle -- instead of sticking to your list. And most of the time, the foods you buy when hungry will be the kinds that sabotage your weight loss efforts.

31. Replace side dishes with steamed veggies. Restaurants will often allow you to substitute the fries or chips with steamed veggies. All you have to do is ask.

32. Bake, don't fry.

33. Use the fat-burner in your backyard: Your grill.

34. Order dressing on the side. But here's the bigger secret: Dip your fork in dressing, and then in the salad. This saves a ton more dressing than if one was to order it on the side, and the pour the entire cup on the salad anyway. Fewer calories equal less weight.

35. In the airport: Carry your luggage, don't roll it. Again, not a deal breaker in terms of success -- just another way to increase energy expenditure.

36. Skip the "Venti lattes" and opt for plain coffee. (Or better yet, tea.) Those extra large "designer" coffees can pack a belly-inflating 500 or more calories per serving!

37. Embrace oats. Plain rolled oats will help fill you up more than the high sugar breakfast counterparts. Moreover, one serving provides a lot less calories than the sugar coated alternatives.

38. Fidget. A study published in the journal Science showed that those who fidgeted more often -- for example, changed their posture frequently -- weighed less than those who didn't. This extra movement was termed NEAT (non-exercise activity thermogenesis).

39. Laugh often. A study presented at the European Congress on Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories/day. Multiply that by 365 and those calories can add up!

40. Leave something on your plate at the end of the meal. Every little bit counts.

41. When out to eat, split a meal. The portions are usually big enough to feed a family.

42. Skip dessert.

43. Don't socialize around the food tables at parties. You're more
likely to munch mindlessly, even though you may not be hungry.

44. Don't eat your kid's leftovers. Every little bit of food adds up, including what we call "BLTs" (bites, licks and tastes).

45. Keep chips, dips, and other high fat junk foods out of the house. It's not about willpower; it's about being realistic.

46. If you have a dog, take him for a walk. It's better for both him and you than just letting him out the back. (Bonus: He'll love you even more!)

47. If you don't have a pet, offer to walk a neighbor's dog. Make friends; lose weight.

48. Use smaller plates and bowls. There will be less room for you to fill up and it makes less food seems like more.

49. Skip buffets. It's a foregone conclusion: If you don't, you'll feel like you have to get your money's worth and overeat. 

50. Slow down. It takes approximately 15 to 20 minutes for your stomach to sense it's full. If you wolf down your food like a starving dog, you'll likely out-eat your hunger.

51. Decrease your food intake by 100 calories per day. Theoretically this translates to losing nearly one pound per month (1 lb = 3,500 calories) -- with hardly any effort.

52. Buy a pedometer and accumulate at least 10,000 steps each day.

53. When possible, walk or bike to do your errands.

54. Don't buy in bulk. The more that is there, the more that you'll eat.

55. Plan ahead. If you fail to plan, you plan to fail.

56. Keep some healthy snacks -- like nuts -- in your glove compartment so you're prepared at all times.

57. Take before pictures.

58. Get new friends. If your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy. Research has suggested that friends enhance (or can hurt) success.

59. Put yourself first. Many people (women in particular) put everyone else ahead of themselves and let their health fall by the side.

60. Remember: It's not all or nothing. If you fall off the bandwagon, jump right back on. Don't let yourself continue to fall until all progress has been lost.

61. Wake up early to exercise. You're more likely to get it done if you don’t wait until after work.

Written by: Chris Mohr, Ph.D., R.D., is a registered dietitian and nutrition consultant, and the owner of MohrResults.com.

The Beauty Benefits of Exercise by Nicole Blades

There are plenty of reasons to exercise. For some, it’s because they booked a beach vacation, while others are focused on staying healthy. No matter what your motivation is, we can all agree that the benefits of exercise are obvious. But there’s a stealthier payoff: healthy skin. Read on to learn more about the skin and beauty rewards that come from regularly working up a sweat.

Instant Glow

When you get your heart pumping from aerobic exercise, you’re supplying your skin with a nice dose of oxygenated blood, says Noëlle S. Sherber, M.D., a board-certified dermatologist based in Baltimore, Maryland. “It gives you that great post-workout glow.”

Wrinkle Reduction

Working out also helps maintain healthy levels of the stress-related hormone cortisol, Sherber says. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts,” she says. Too much cortisol can also cause the collagen in the skin to break down, Sherber says, which can increase wrinkles and sagging. “Exercise actually supports the production of collagen,” says Amy Dixon, a Los Angeles–based exercise physiologist and celebrity trainer. “The boost in this protein helps to keep your skin firm, supple, and elastic.”
Acne Relief

Regular exercise boosts circulation. “It nourishes your skin, bringing more blood flow and oxygen to it,” says Mauro C. Romita, M.D., a board-certified plastic surgeon and founder of Ajune Center for Beauty Synergy in New York City. “This will help draw toxins out of the body.” Plus, all that sweating cleans out the pores of congested skin. “Working out corrects the hormonal imbalance that can cause adult acne,” Romita says.

To reap the beneficial skin effects of working out, a few extra steps are required, Sherber warns. “If you're acne prone, make sure to keep gentle, fragrance-free cleansing wipes in your gym bag.” Be sure to cleanse your face and other areas that tend to break out immediately after exercising, she says. “For eczema, wear fabrics that wick perspiration away from the skin, since the wet-dry-wet-dry cycle will dry out your skin and provoke flare-ups,” Sherber says. And above all, avoid exercising with makeup on your face.

Healthier Hair

The improved blood flow helps keep your hair stronger and healthier, Dixon says. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever,” she says. “Lower stress means your hair is less likely to be brittle and, worse, fall out.” Even if you’re as stress free as a cucumber, Dixon recommends checking with your dermatologist about any hair loss to rule out other causes.

As for the best type of exercise for your skin, Dixon says it’s all good. “Every modality will improve circulation and reduce stress,” she says, “but it’s a wise move to mix up your workouts as often as possible.” Try adding 30 minutes of a few simple yoga postures or a brisk walk to your day three times a week, Dixon says, to see the beauty returns in your hair and skin.

Benefits of Bananas

Bananas are yummy, easy to eat and very CHEAP and they have tons of health benefits.

Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy. Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine.

Reducing Depression

Bananas contain tryptophan, an amino acid that can be converted to serotonin, leading to improved mood.

Anemia

Bananas are relatively high in iron, which helps the body’s hemoglobin function.

Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase our digestive ability and protect us from unhealthy bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase both in number and functionality, increasing our body’s ability to absorb calcium. In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very nutrient to the cells that make up the mucosa of the stomach. These cells, when healthy, absorb calcium much more efficiently

Healthy Kidney

About 190,000 cases of kidney cancer are diagnosed each year. Research published in the International Journal of Cancer has shown that daily consumption of whole fruits and vegetables, especially bananas, is highly protective to kidney health. The results show that, over a long time frame (13.4 years), women eating more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit. The conclusion of the study is that frequent consumption of fruits and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of kidney cancer. This is because bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for effective detoxification of potential carcinogens.

Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness

Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.

Smoking

Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.

Ulcers

This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.

Nerves

Bananas are high in B vitamins that have been shown to improve nerve function.

Mosquito Bites

Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling.

Stress Relief

Bananas are high in potassium, which helps normalize the heartbeat and regulate the body’s water balance. During periods of high stress, our body’s potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs.

Stroke Risk

According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%.

Peels Can Be Used to Treat Warts

The outside of the banana peel also has healing and beneficial properties for the human body. If you have a wart on your foot, wrapping a banana peel around your foot so that the exterior of the peel rubs against the wart will help it go away in a matter of time. To keep the peel in place, you can wrap tape around it for better results.

Eat Bananas after a Night of Partying

The natural ingredients in bananas and their ability to replenish the body’s vitamins make them an ideal way to reduce the effects of a hangover. Put a couple bananas in the blender with some plain yogurt and add some honey to sweeten the taste. The fruit tends to calm the stomach and the honey helps to restore the blood sugar levels to normal.

Eat a Banana during Your Monthly Visitor

Instead of taking pills designed to reduce your menstrual pains, bananas can be a great help. Bananas have a level of vitamin B6 that helps to regulate blood glucose level and help your overall mood.

My Final Thought: Eat more Bananas! With all of the banana health benefits, it is easy to see why they are such a popular fruit. In many ways, their benefits are far greater than that of other fruits. They not only have more vitamins and minerals than some other choices, they also taste great and are easy to eat and very CHEAP!

Weight Loss: Men vs. Women

Men often lose weight faster than women, because men are endowed with more of the body's primary energy consumer; that is, muscle. Even while resting, men, as a result of their greater muscle mass, burn 5 to 10 percent more calories than women.

Shedding pounds from the "right places" is a problem for a lot of women. Here again, this has to do with the differences between the sexes. Most of our body fat, regardless of gender, is located under our skin and around our internal organs. With diet and exercise, we all lose this fat at about the same relative rates.

The remainder of our fat is called "essential fat" and is deposited in bone marrow, in various organs, and throughout the nervous system. However, essential fat in females also includes "sex-specific fat." This fat mainly accounts for the higher percentage of total body fat in women.

Herein lies the "right places" problem. Although some of this sex-specific fat is stored in the breasts, most is deposited in the pelvic, buttock, and thigh region. And once in place, sex-specific fat, as well as all other essential fat, is hard to dislodge. Some experts say this reflects the importance of this fat in childbearing and hormone functions.

In short: Women have less calorie burning muscle than men. Women also have "sex-specific fat," most of which is deposited below the waist and is stubbornly resistant to diet and exercise. Achieving a lighter, trimmer figure is, therefore, a little more demanding for the female.

Water vs. Coke

Water

75% of Americans are chronically dehydrated.

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

Even MILD dehydration will slow down one's metabolism as much as 3%.

One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

Lack of water, the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Coke

In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

You can put a T-bone steak in a bowl of coke and it will be gone in two days.

To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid cleans out the stains. Coke removes stains from vitreous china.

To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.