Anaerobic metabolism is sort of an emergency form of energy production that your body uses when is isn’t able to take-in and utilize sufficient oxygen to meet current demands. You would use this when you’re exercising at a high intensity for a short period of time.

The exercise intensity at which you begin to switch over from aerobic to anaerobic metabolism is called the “anaerobic threshold.” At this point your rate of breathing increases significantly as several physiological parameters change due to a lack of oxygen in the working muscle cells. For example, the lactic acid level in the blood increases along with an increase in the production of carbon dioxide.

This is also the point at which you begin to notice marked fatigue and this marks the beginning of the end. Your muscles will soon lose the ability to maintain that intensity and you will either have to slow down, to an intensity below your anaerobic threshold, or stop.

Runners and other endurance athletes learn to train just below their anaerobic threshold. It’s the fastest pace they can maintain consistently, for more than just a few minutes. You will often gravitate to this point when you are walking or jogging, or doing any type of aerobic exercise.

The point at which you reach the anaerobic threshold varies greatly based upon your body weight and level of fitness. For example, a person who is 75 pounds overweight and has a low fitness level, may reach their anaerobic threshold at only 40% of their maximal capacity. This means that their functional capacity, what they are able to do during the day without significant fatigue, is low. They may be exhausted in the evening because of this.

Also, walking at what would be considered a slow speed for others, three miles per hour (20 minute mile), may push them over their anaerobic threshold, because of their low level of fitness and because they have to do considerably more work to carry around an extra 75 pounds.

Conversely, a person who has a high level of fitness and a healthy body weight may reach their anaerobic threshold at 80% of their maximal capacity. They would obviously be able exercise at a much higher intensity with less fatigue and daily activities would be less tiring.

The good news is that you can change the point at which you reach your anaerobic threshold with consistent exercise. This means that you’ll be able to exercise at a higher intensity and for longer periods of time with less fatigue, and that you will be less fatigued by daily activities.

Your anaerobic threshold is improved by any type of aerobic exercise, such as walking, jogging, cycling, aerobic dance, stair climbing, etc. The more time and intensity you add, the greater the effect on your anaerobic threshold. Another way to “push” your anaerobic threshold is to exercise above it for several short periods of time during your workout. For example, increase your exercise intensity for one minute intervals several times throughout your exercise session.

How do you know if you’re above your threshold for that one minute period? The intensity should be enough to elevate your rate of breathing and to fatigue you to the point that you are very ready to slow down after that minute. Of course, the intensity of your intervals should be decreased if you have not been exercising on a regular basis. As always, be sure to check with your doctor before making any changes in your level of activity.

Elevating the point at which you reach your anaerobic threshold can do wonders for your overall feeling of well-being, and it can significantly increase the amount of “energy” you have during the day and during your exercise sessions. Get movin’!

Nowadays everyone is facing the problem of overweight, 60% of American are trying to resolve to “lose weight and get in shape” !
There are lot of articles available But I’ve put together 10 key ways to
give an overview of how you can start thinking for a significant weight loss.

1. Aerobic exercise like walking, jogging, swimming, stationary cycling, aerobic dancing, etc. are very effective and useful for significant weight loss in short time if you can do it on a DAILY basis… preferably in the morning! Try to do these exercises average 30 to 60 minutes per day. However, if some days you can only do 15 minutes, that’s far better than doing nothing! Don’t believe in those twice-a-week exercise stuff!That’s of no use. Our bodies are structured to be active on a daily basis! When we do daily exercises,our metabolism is being charged and puts us in a “healthy” state of mind. if you have exercised in the morning daily it will make better food choices for the whole day resulting significant weight loss everyday.

2. Build your muscles by taking weight training at least three days per week. If you Tone your muscles it will boost your metabolism resulting burning of calories 24 hours a day…even while you’re sleeping you’ll be burning more calories which will result in significant weight loss!

3. Don’t skip breakfast! Skipping breakfast indicates that you haven’t take food in 18+ hours. As a protective mechanism, your metabolism slows down and your body begins to burn your muscle as fuel.

4. Avoid fad diets! For healthy, permanent weight loss, develop an active lifestyle and concentrate on eating carbohydrates such as fruits, vegetables and whole grains, and limit the amount of fat you consume.

5. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

6. Don’t eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.

7. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a rake rather than a blower, etc. Look for the “difficult” way to do things…the way the requires the most effort!

8. Avoid alcohol! I call alcohol the “triple whammy”! It depresses your metabolism, stimulates your appetite and it’s loaded with calories!

9. Drink 60+ ounces of water a day. Your body needs plenty water to function properly… especially during weight loss. Water can also help you to feel full. Carry a bottle of water with you and drink frequently throughout the day.

10. Avoid the “3 P’s”….weight loss pills, powders, and potions! There are NO quick fixes!

I do not think the liquid diet as a substitute to eating normal food. Must be used in addition to eating regular meals you take, then this makes the weight drinks very important. I drank a reshuffle after breakfast to avoid feeling too full for the rest of the days and years later, when the muscles need nutrients, I choose Optimum Nutrition protein powder that comes in several flavors. I like Optimum Nutrition, because I think it’s better quality whey proteins for the price, but feel free to use your favorite brand of whey proteins.
To prepare gain weight shakes you need a blender, ice and additions are easy to obtain. You can also use a little sugar or artificial sweetener to the shakes taste a little better.

Here is the list of how to prepare your weight gain shakes:

#1           Prepare your weight gain shake : 1

• 2 scoops chocolate protein powder
• 1 cup low fat milk
• 4 ice cubes
• 8 oz water
• 1 tablespoon instant coffee

#2          Prepare your weight gain shake : 2

• 3 scoops chocolate protein powder
• 1/2 cup skim cottage cheese
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 2 tablespoons cocoa powder

#3          Prepare your weight gain shake : 3

• 3 scoops protein powder (vanilla or chocolate)
• 4 egg whites
• 1 tablespoon peanut butter
• 8 oz water
• 2 cups ice

#4          Prepare your weight gain shake : 4

• 2 scoops vanilla protein powder
• 2 cups milk
• 2 packets of Swiss Miss Hot Chocolate mix
• 1 banana
• 2 tablespoons peanut butter

#5          Prepare your weight gain shake : 5

• 2 cups milk
• 2 scoops vanilla protein powder
• 1 egg
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 1 banana

#6          Prepare your weight gain shake : 6

• 2 cups milk
• 1 banana
• 3 scoops vanilla protein powder
• 3 dashes of cinnamon
• 3 tablespoon flaxseed oil

#7          Prepare your weight gain shake : 7

• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 cups milk
• 1 banana
• 1 egg
• dash of cinnamon

#8          Prepare your weight gain shake : 8

• 2 cups milk
• 1 cup yogurt (strawberry)
• 2 scoops vanilla protein powder
• 4 strawberries (fresh or frozen)
• 2 ice cubes

#9          Prepare your weight gain shake : 9

• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 scoops vanilla protein powder
• 1 banana
• 2 tablespoons peanut butter
• 1 teaspoon flaxseed oil
• 4 Ice Cubes
• 8 oz water

#10        Prepare your weight gain shake : 10

• 2 scoops chocolate protein powder
• 1 cup Quaker Oatmeal (cook with boiling water)
• 4 tablespoons peanut butter
• 1 teaspoon creatine powder
• 1 teaspoon flaxseed oil
• 8 oz water

#11        Prepare your weight gain shake : 11

• 2 frozen strawberries
• 1 egg
• 1 banana
• 2 cups milk
• 1 tablespoon honey or maple syrup

#12        Prepare your weight gain shake : 12

• 2 cups milk
• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 1 tablespoon olive oil
• 1 tablespoon glutamine
• 2 scoops vanilla protein powder
• 1 banana

#13        Prepare your weight gain shake : 13

• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 scoops vanilla protein powder
• 1 teaspoon creatine powder
• 1 teaspoon flaxseed oil
• 1 teaspoon coconut oil
• 1 teaspoon peanut butter
• 1 banana
• 6 mixed frozen berries

#14        Prepare your weight gain shake : 14

• 2 cups milk
• 2 scoops chocolate protein powder
• 2 tablespoons peanut butter
• 1 banana
• 1 teaspoon flaxseed oil

#15        Prepare your weight gain shake : 15

• 2 scoops chocolate protein powder
• 1/2 cup cookies n’ cream flavored ice cream
• 2 cups low fat milk
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons cottage cheese
• 1/2 banana
• 2 tablespoons honey

#16        Prepare your weight gain shake : 16

• 2 scoops vanilla protein powder
• 2 cups milk
• 10 oz chilled sweet potato
• 2 tablespoons peanut butter
• 1 tablespoon cinnamon
• 1 tablespoon honey

#17        Prepare your weight gain shake : 17

• 2 scoops chocolate protein powder
• 2 cups milk
• 1 banana
• 1 cup Quaker Oatmeal (cook with boiling water)
• 2 tablespoons peanut butter
• 2 tablespoons cocoa powder

#18        Prepare your weight gain shake : 18

• 6 oz water
• 3-4 ice cubes
• 2 tablespoons heavy whipping cream
• 6 oz coffee (instead you may use 12 oz coffee and no water for a pre-workout kick)
• 2 scoops chocolate protein powder

#19        Prepare your weight gain shake : 19

• 1 cup milk
• 1 tablespoon low fat natural yoghurt
• 1 tablespoon flaxseed oil
• 1/2 cup Quaker Oatmeal (cook with boiling water)
• 1 banana
• 2 scoops vanilla protein powder

#20       Prepare your weight gain shake : 20

• 12 oz water
• 3-4 ice cubes
• 1 tablespoon heavy whipping cream
• 1 tablespoon peanut butter
• 2 scoops chocolate protein powder

Grocery shopping and reading labels are a delight for some and a real headache for others. Regardless of how you feel about them, determining whether a particular food product fits into your healthy diet plan has become easier. In addition to listing the amounts of macronutrients (fat, protein and carbohydrate including fiber), a food label may also indicate vitamin and mineral content of the product. This provides good information to help a consumer determine if a particular food product meet his or her nutritional needs.

What is on A Nutrition Facts Label?

Food labels are designed to help consumers make healthy food choices. In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA developed these guidelines so that consumers would have access to useful nutritional information to help make smart choices.

But how do you make sense of a food label?

According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information:

• Common name of the product
• Name and address of the product’s manufacturer
• Net contents in terms of weight, measure or count, and
• Ingredient list and Nutrition Facts

Reading Food Labels – the Bottom Line: Food Labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing products, focus on those nutrients that are important to you.

• If you are concerned about your weight, you should compare products based on BOTH calories and fat.
• If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium.
• If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.

1. Carrot Cake Muffin
   Perhaps the word “carrot” make it sound like a healthy breakfast item, but most commercial carrot cake muffins are high in fat and calories. One serving of this favorite breakfast muffin from a coffee chain store contains a whopping 680 kilocalories and 40 grams of fat! Indeed, most muffins and scones are high in fat. Scones, in particular, usually contain trans fat as well.
2. Doughnuts
   Doughnuts are fried breakfast foods. If you do not eat french fries for breakfast, why would you eat fried doughnuts? One piece of glazed doughnut from a doughnut chain store contains 200 kcal of empty calories with precious few nutrients. What is worse is that it contains four grams of trans fat per serving. That is already two times more than the recommended amount of trans fat a day. Doughnuts with fillings contain even higher amounts of calories and trans fat, so stay away from this breakfast treat!
3. Frozen Waffles
   Similar to doughnuts, frozen waffles are another example of empty calories when it comes to breakfast foods. Most store-bought frozen waffles are basically refined grain combined with refined sugar and trans fat, lacking health-promoting vitamins, minerals and fiber. Most people add syrup and margarine on their breakfast waffles, hence adding even more calories and fat. Not a smart choice to start your day!

4. McDonald’s Deluxe Breakfast
   With such breakfast items as scrambled eggs, hash browns, sausages, pancakes and dressing and syrup, this deluxe breakfast contains a shocking 1,120 kcal and 61 grams of fat! With that much fat, it is like swallowing 13 teaspoons of vegetable oil in one setting! What is more shockingis that this breakfast item at McDonald’s contains 11 g of trans fat, that is is 5 times more than the daily recommended amount of trans fat!

The recommended daily intake for dairy is three servings a day and whole grains is at least three servings daily. If you do not normally eat these foods for lunch or dinner, it is easier to include these items in breakfast. Hence, choose whole grains such as whole wheat bread, whole grain cereals or oatmeal if possible. In addition, include a serving of dairy such as low-fat milk or low-fat yogurt, which is rich in protein, calcium and potassium. In general, try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

1. Salmon
   Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids – which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.
2. Soy
   Soy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.
   

3. Greens
   Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc… are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!
4. Berries
   Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare – just wash and rinse – no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.
   
   
   
5. Whole Grains
   Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains – that’s 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word “whole” when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) BMR [kcal] Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) Since you wish to lose weight, your target = BMR – 500 kcal For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. Read more: Top  Healthiest Foods

Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day. Read more: 4 Breakfast items to Avoid

Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don’t be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging. Read more: Understanding Food Labelings

Tip 8: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full. Read more: 5 Myths about Drinks

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories. Read more: best yoga for weight loss

Why practice yoga in a heated room?

* The heat is used in Bikram Yoga hot and give you the opportunity to go deeper and safer into a yoga pose.
* Your body becomes more flexible in the heat, and since most trips, used in Bikram are physically challenging, heat allows you to put in a position you never imagined you could do.
* It also eliminates the risk of injuries, promotes sweating and helps release toxins in the body.
* Bikram Yoga Poses not only work your muscles, but also on your internal organs.
* Each form stretches and strengthens muscles, joints and ligaments, and also release toxins and to work with your internal organs such as glands and nervous system.

Some people are often discouraged from practicing yoga, thinking that they are not flexible enough. Yoga is not to be flexible, but strengthening your body and your spine in all directions in order to create an association between body and mind. All that matters is the good way to test yourself without pushing too far.

What are the benefits of Bikram Yoga?

* Bikram Yoga is designed to “scientifically” warm and stretch muscles, ligaments and tendons in the order they should be stretched.
* The practice Bikram Yoga helps purification of body and release toxins and flexibility.
* It can also reduce stress and blood flow increase for yoga books.
* The practice Bikram Yoga can also help you lose weight and muscle.
* Anyone can practice Bikram Yoga, even people with chronic diseases such as arthritis, diabetes and thyroid disorders May advantages of doing yoga poses in reducing symptoms, and also one of the best ways to avoid suffering by keeping the body healthy.

Indeed, it has contributed to its founder, Bikram, recovered from a serious knee injury, he has acquired in his training for weightlifting. He had been advised by his doctor that he would never be able to walk again. After hearing her yoga teacher, has resumed his practice of Bikram Yoga and its asanas daily performance allowed him to rebuild his muscles and go again. So take your Clothes Bikram Yoga, because even Hollywood celebrities, athletes and ordinary people also said that practicing Bikram Yoga helped them achieve high performance, extend their careers, healing their bodies, to achieve mental clarity and increased energy levels.

Four experiments show that when consumers are faced with the temptations that were contrary to their long-term goals, self-control is to exaggerate the negativity of seduction as a form, a process we call reactive resist conceptualization, the authors of the study University of Texas at Austin.

In one experiment, researchers found that women participants were asked to estimate how many calories a cookie found that more calories – and it would be dangerous for your goal of losing weight – if they had a target of hard diets.

Another experiment showed signs of fitness models, unlike the landscapes of nature, has helped women stay focused on a diet. ”Participants who were exposed to the posters to illustrate the models were more likely to adjust the number of calories in a drink to try to exaggerate for later consumption, and therefore consumes less when offered a drink,” the authors the study.

“The mental conceptualization of temptations can be distorted when people experience a conflict of self-control, and disturbances such as conceptualization, rather than accurate representations, determine the actual consumption of consumers, helping resist temptation and keep their long Meta long term, “the researchers concluded.