32Win | Link Trang Chủ 32win com Chính Thức 2025 tặng 199K

The Body Shaping Diet is an unique and specifically designed eating plan for life. There are four different eating plans specifically tailored for the four different body shapes of women. All women fall into one of these four categories; Gynaeoid, Android, Thyroid or Lymphatic. Men may fall into either Android, Thyroid or Lymphatic categories.

Each of the four body shapes, if exposed to the wrong types of foods on a consistent basis, may become obese in different areas of their body. Some body shapes can eat so called "fattening foods" without becoming obese while other body shapes cannot. These differences apply because each body shape has a unique metabolic and hormonal make-up.

That’s why some people put on weight easily and others don’t!

The four body types found in "The Body Shaping Diet" book will allow you to lose weight from where you want to but I also encourage you to do a daily programme of exercises designed to warm you up, stretch and relax the muscles and joints and firm and tone the muscles so that your new shape will look firm and contoured.

There will be no need to follow restrictive diets or feel hungry, weak and deprived, because by following The Body Shaping Diet you will feel satisfied, energetic and positively re-balanced.

The body shaping eating plans consists of two simple steps:

STEP ONE:
TO LOSE WEIGHT: This is desirable if your body mass index is over 25. You can use the body shaping diet menus, found in "The Body Shaping Diet" book.

STEP TWO:
TO MAINTAIN IDEAL BODY WEIGHT:
Once you have achieved a weight and body shape that pleases you, it is important that you do not discard the Body Shaping Diet. At this stage, ideally your weight will fall into the body mass index range of 19 – 25.

WHICH BODY TYPE ARE YOU?

Gynaeoid body

Curvaceous hips with a tapered, small waist are the prominent features for Gynaeoid women. They have small to medium shoulders and the breasts vary in size. The hips and thighs curve outwards and weight gain occurs only below the waistline.

Gynaeoid women tend to have a predominance of the female hormone oestrogen, (oestrogen dominance) which targets the uterine region, the hips, thighs and breasts. Excessive oestrogens promote fat deposition around the lower parts of the body as well as cellulite. If weight loss is attempted by following a very low fat low calorie diet, there is a reduction from the breasts, shoulders and arms etc., but alas not from the thighs and buttocks.

See Gynaeoid Body Type juicing recipe found in "Raw Juices Can Save Your Life"page 55, combined with specific body type herbs to help promote weight loss by balancing your metabolism for YOUR body type.

Android body

Android body types are characterised by broad shoulders, a large rib cage and strong shapely muscular limbs. Android body types are somewhat straight up and down with a narrow pelvis and hips that do not curve outwards. The waistline is not accentuated.

Android women have an anabolic metabolism, which leads to a body building tendency, so strength, both physical and mental, are prominent characteristics. Many good athletes are Android shaped. Weight gain occurs in the upper part of the body and on the front of the abdomen, so that an apple-shape may develop.

See Android Body Type juicing recipe found in "Raw Juices Can Save Your Life" page 57, combined with specific body type herbs to help promote weight loss by balancing your metabolism for YOUR body type.

Thyroid body

Thyroid body types are characterised by relatively long limbs with fine, narrow bones. They often become dancers and models, and can be described as having a 'race-horse' or 'greyhound' appearance.

Thyroid women consume stimulants in excess. These include; caffeine, nicotine, diet pills etc. A high metabolic rate allows them to eat generously with little or no weight gain. Of all the body types, Thyroid women are least likely to develop cellulite, but if it does occur, it will be on the buttocks and backs of the thighs.

See Thyroid Body Type juicing recipe found in "Raw Juices Can Save Your Life" page 58, combined with specific body type herbs to help promote weight loss by balancing your metabolism for YOUR body type.

Lymphatic body

Weight gain occurs over the entire body in Lymphatic women, which gives them a 'cuddly baby doll appearance'. Weight gain occurs very easily for Lymphatic women, as the metabolic rate is very slow, accompanied by a dysfunctional lymphatic system. Cellulite is common in this body type with deposits of fat swollen with lymphatic fluid, giving a dimpled appearance on thick puffy limbs.

For Lymphatic women exercise is not the favourite actitivity. Guidance by a nutritionist is the best way forward to reduce obesity and cellulite, by replacing it with nourishment and vitality. Excellent and long lasting results are then achievable.

See Lymphatic Body Type juicing recipe found in "Raw Juices Can Save Your Life" page 54, combined with specific body type herbs to help promote weight loss by balancing your metabolism for YOUR body type.

TO FIT YOURSELF INTO ONE OF THE FOUR BODY SHAPES - LOOK AT THE DIAGRAMS BELOW:-

EXERCISES TO STRENGTHEN, TONE AND FIRM THE MUSCLES FOR ALL BODY TYPES

BOTTOM EXERCISES
	1. Lie on your back with your knees bent and feet flat on the ground. Lift your bottom from the floor keeping your back straight. Do one set of 5 with feet apart, and one set of 5 with feet together.
2. Get on your forearms and knees and keeping your back straight, stretch one leg backwards, parallel to the floor flexing your foot. Bring the knee forward under your stomach and then push the leg backwards while holding in your stomach and then push the leg backwards while holding in your stomach muscles. While the leg is back, bend it a little at the knee and lift it slightly skyward, keeping your foot flexed. Do 10 on each side.
ABDOMINAL EXERCISES
	1. Sit-ups will firm and flatten the upper abdominal muscles. Lie on the floor, knees bent, with the soles of your feet flat on the floor and close to your bottom. Press your lower back into the floor and place your hands behind your head with elbows out behind you. Lift your shoulders and head off the ground slightly. Start with one set of 10 and gradually build up to three sets of 10 each day. If tired, make sure you rest before each set. Exhale while lifting.
2. To firm and tone the lower abdominal muscles lie on your back on a firm surface. Bend your knees and place your feet flat on the ground and your fingers next to your umbilicus. Raise one leg upwards bringing your foot 3 inches (7.5 cms) off the ground. Then lift up your other leg and hold both feet up for 5 - 10 seconds, then relax both feet back on the ground. Start with 10 of these and gradually build to three sets of 10 each day.
	3. To firm and shape the waist sit on a stool and gradually tighten the stomach muscles until they feel tight and firm. Hold them tight for 5 - 10 seconds and then relax them while breathing out fully. Do this exercise 10 times and gradually increase it to three sets of 10 per day.
LEG EXERCISES
1. Inner thighs - lie on a firm surface and push your back into the ground. Bend your knees and place the soles of your feet together, still keeping your feet on the ground. Now squeeze your knees together and hold for 5 - 10 seconds. Start with one set of 5 working up to four sets of 5.
	2. Outer thighs - lie on your side on a firm surface with your upper leg straight and your lower leg bent at a 90 degree angle. Lift your upper leg straight up as high as possible, then slowly lower it down. Keep your hips one above the other (i.e. don't lean forward or backward) and your toes pointing forward. Repeat lifting and lowering your upper leg 10 times, then roll over to the other side and repeat.
ARMS AND CHEST
1. Stand with one foot in front of the other placing your body weight slightly forwards. Bend your body weight slightly forwards. Bend your elbows, pressing them into the sides of your abdomen. Push each arm backwards in a squeezing motion. Do one set of 10 and build up to three sets of 10 for each arm.
	2. Sit on a stool, bring your arms up to shoulder height and bend the elbows. Slowly move the arms forward until the elbows and wrists touch in front of your chest and face, then move them back to the side keeping them at shoulder height. Squeeze the arm muscles as you go. Start with 10 of these and gradually increase to three sets of 10.
3. Push-ups - begin on your hands and knees, with hands parallel to each other and a little more than shoulder width apart. The wider apart your hands are, the harder you will work your chest muscles. Lower your body down, keeping it straight, until your chest only touches the floor, then push yourself straight up to the starting position. Repeat 5 times and gradually build up to 10 to 20 push-ups each day.

Thursday, January 20, 2011

How to know if you’re too sick to work out ?

By Ray Hainer
Are you sniffling, sneezing, and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.
Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gymgoer will come down with a cold at some point.
What’s the neck rule?
Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.)
But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “ Even Olympic athletes need a day or two off every once in a while.”

Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods.

Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50% intensity. If symptoms improve after the first 5 to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80% to 90% of your usual routine.
“Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however—either with extreme short-term activity or long-term overtraining—the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.”

There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out.

Don’t spread—or catch—more germs at the gym
If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way.
Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth.

“Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.”
From : www.yahoo.com

Wednesday, January 12, 2011

Easy Steps to Follow to Lose Weight

You don't need to follow a specific diet or listen to the guru of the hour to lose weight. The truth is that there are no magical secrets to help you lose weight and the best way to lose weight is to make gradual changes you can sustain for the long run.

Setting Up Goals

Knowing where you want to go is the first step to successfully lose weight. While you might have 20 lbs. or more to lose, it's important that you set realistic goals, or you run the risk of being disappointed and wanting to quit when you don't reach them. For example, the average weight loss is 1 to 2 lbs. a week, and aiming for extreme losses is both unrealistic and unhealthy. Instead, choose a specific date and figure out how much you want to lose by then. Then, divide that number by the number of weeks you have so you'll know what your weekly goal should be.

To keep track of your progress, start a journal. Record everything you eat, the changes you are making, your exercise routine and what affects your efforts, such as whether you eat differently (or more) when you're stressed or sad.

Dietary Changes

The best, most effective way to lose weight is to make changes you can live with, rather than following a strict diet for a short period of time and then returning to your previous eating habits. If you don't want to follow a structured eating plan, your best bet is to cut down on foods that are high in calories but provide little nutritional value, such as fried snacks, pastries and sodas. Follow up by switching to healthier versions of the foods you love. For example, drink unsweetened soymilk or skim milk instead of full-fat dairy products and switch to leaner proteins--turkey and fish instead of red meats.

To prevent your blood sugar from falling, try to eat five to six small meals throughout the day. This will control cravings and keep you full, so you will be less tempted to indulge in unhealthy foods. Eating frequently also speeds up your metabolism, forcing your body will burn more calories simply by going through the process of digestion. To control the size of your portions--without even realizing it--switch to smaller plates. Salad plates (7 to 9 inches wide) work well.

Exercise

While 30 minutes of daily exercise will keep you in good health, you will need to do at least 45 to see a difference on the scale. If you haven't exercised in a while, start slowly and build up to 90 minutes of activity by adding five minutes to your routine every week. In addition to four to five days of cardio, you should also be doing at least three days of resistance training every week. Or, you can try interval training, in which you can combine all exercises into a single routine, alternating high-intensity and lower-intensity bursts--of a few minutes each--of activity. Almost any type of aerobic activity is fine. Choosing what you enjoy will make it more likely that you'll stick to it. So, whether you like walking, hiking, riding a bike or taking dancing lessons, focus on doing just that .

Monday, January 10, 2011

5 Ways to Prevent Holiday Weight Gain

It's that time of year when extra calories lurk around every corner -- frosted cookies at the office, eggnog at your neighbor's, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you're like most Americans, you'll put on a pound or two by New Year's Day.

So what's the harm in a little holiday weight gain, especially if it's just a pound? According to researchers at the National Institutes of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

But you don't have to fall into this trap. It is possible to enjoy holiday goodies without putting on a single pound. "Portion control is the key," says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. "I don't believe you can't eat food that you like -- even indulgences -- but it is the amount you eat," she tells WebMD.

Of course, it's not easy to go on portion patrol when the temptations are endless. That's why WebMD compiled these tips to help you avoid overindulging.

1. Never Arrive Hungry

New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

2. Divert Your Attention

Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food."

Finn agrees. She says chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation."

3. Pace Yourself

Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food."

To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control."

When there are canaps, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.

5. Outsmart the Buffet

When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."

Sunday, January 9, 2011

7 Weight Gain Tips If You Are Too Skinny

Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals.

One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.

Weight Gain Tip No 1 – Get Counting

Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.

Weight Gain Tip No 2 – Get Eating!

Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!

Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.

Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.

Weight Gain Tip No 3 – Get Lifting!

As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.

When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger. Look around at your local gym – the strongest guys are also the biggest!

Weight Gain Tip No 4 – Get Weighing!

Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!

Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

Weight Gain Tip No 5 – Cut out the Bad Fat!

Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.

Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)

Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.

Weight Gain Tip No 7 – Go to Sleep!

Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.

From : http://www.gainingweight.info

Tuesday, July 1, 2025

Friday, June 27, 2025