Friday, July 22, 2011

10 Tips for Shaped Body - 3

1. Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.

2. Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.

3. Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.

4. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

5. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.

6. Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.

7. Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.

8. Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.

9. If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.

10. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.


Wednesday, July 13, 2011

10 Tips for Shaped Body - 2

1. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

jojopig.com2. Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs

3. Watch what you eat. Keep a watchful eye on every thing that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat
something without realizing that it was something that you should not have eaten. Selective memory you know…

4. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time
you consume something sweet understand that it is going to add on somewhere.

5. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of
appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

6. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff our selves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not
decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.

jojopig.com7. Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling
and contain a lot of fat and calories. Just think about French fries…tempting but terribly fattening.

8. Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up
being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso.

9. Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar is as bad as having a big piece of rich chocolate cake?

10. Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and
can affect other functions of your body like the metabolism.


Tuesday, July 12, 2011

10 Tips for Shaped Body - 1

1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all.

jojopig.com2. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

3. Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

5. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.

jojopig.com6. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

7. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

9. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

10. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.


Monday, July 11, 2011

10 Best Fitness Tips - Common Fitness Tips
Here’s a quick top ten of what we feel are some of the best general fitness tips.

Before you start any new program always write down your goals

Once you have set out your goals, draw up a plan on how you will achieve them.

Take a before photo
The change will be gradual and it is often difficult to see by looking in the mirror but take a picture every month and see the changes.

Do a fitness test
Before you start a new regime make sure you know your current state of fitness.

Take your time to stay up to date
Read the latest fitness magazines and books so you can stay up to date with current fitness developments.

Keep a journal
Keep a food and fitness journal; you will be surprised at what it will reveal.

Eat several small meals
Eat several small meals through the day rather than the accepted “three square meals.”

Drink water
Aim to drink at least eight glasses of water a day

Ward off stress
Take time to relax and reflect every day

Think positively
Think positively, negative feelings can set back your gains.


10 Best Fitness Tips - Motivational Tips

Motivation is king when it comes to exercise and health, if you’re motivated to succeed you will succeed.

Find a partner
If you have someone to workout with your odds of sticking to it are greatly increased.

jojopig.comSet your goals
You need goals to work to in order to succeed. Want to run a marathon? Want to drop a dress size?

Vary your routine
Don’t just hit the same machines over and over again, you’ll soon get bored.

Try something new
Why not try a game of squash? Or rock climbing? Go wild and try new things all the time.

Get the new gadget
There’s nothing like the latest heart rate monitor to make sure you hit the gym.

Focus on feeling
Focus on the positives of exercise, how do you feel and how does it make you look.

Take a break
Take a rest from working out occasionally you’ll come back with renewed vigour.

Treat yourself
When you hit your goals, go out and buy yourself a gift, dropped that dress size? Get a new dress. Got a six pack? Get some new clothes to show them off.

Keep a log
Tracking your workouts and progression will demonstrate the gains you are making.

Make sure you have your favourite music with you when you workout.


Saturday, July 9, 2011

10 Best Fitness Tips - Clothing Tips

To get the best results you have to be wearing the correct clothing, here’s ten to help you get the best from your kit.

All eventualities
Going for a jog outside? Make sure you have the right kit for rain, sleet and snow!

Comfort is king with workout clothing, if you’re not comfortable you will not get a good workout.

Workout clothing is often treated harshly, it is washed a lot it is thrown into the bottom of bags. If your clothing isn’t of a good quality it will fall to pieces only too quickly.

jojopig.comIf you’re working out everyday your will need plenty of clothing for your workouts.

Wicking fabrics should be worn next to the skin as they pull moisture away from the body and keep you cool.

Be Reflective
When the winter months arrive you will be jogging in the dark, make sure your clothing is reflective and you can be seen.

Socks are important
Don’t scrimp on socks! Poor fitting socks will give you blisters.

Go to a specialist
When buying your running shoes, go to a specialist running store that will help you select the correct shoes depending on the style of your running. This will help avoid injuries.

Take your old running shoes
Taking you old running shoes will allow the store to see the wear on the sole of the shoe therefore giving them an insight into your running style.

Sun cream
If you’re jogging or cycling in the summer months make sure you “slap on the sun cream!”


Friday, June 17, 2011

10 Best Fitness Tips - Equipment Tips

Buying fitness equipment can often be a baffling ordeal, try these tips to a stress free purchase.

Consider the noise level

How noisy are the equipments? Do you live in an apartment? Can your partner still hear the TV?


Will the equipment comfortably fit in the space you have set aside? Will it stow away in a cupboard?


Is the equipment within your budget? Will you get the usage from the equipment?

Refund policy

What is the companies refund policy? If the product is defective can you easily return it?

Buy something you enjoy

If you hate the idea of running then don’t go out and buy a top of the range treadmill. Get a piece of equipment you will look forward to using.

Buy from a knowledgeable retailer

Get advice if you need it from the retailer, they should have a good working knowledge of the products they supply.

Buy some travel equipment

If you’re away on business or on holiday it’s always useful to have a jump rope and some resistance bands this will ensure you don’t have to miss your workout.

Have Cardio and Strength equipment

If you’re kitting out a home gym you need both Cardio and Weight equipment to ensure a quality workout routine.

Buy the best you can afford

Don’t scrimp on fitness equipment, buy the best you can afford and it will pay you back for years to come.

Do your research

Research the product fully before you decide to purchase.


Tuesday, June 14, 2011

10 Best Fitness Tips - Muscle Building Tips

Getting in great shape makes you feel superb; to get a great shape you must train with weights as well as your cardio workouts.


Before starting a weights plan you should evaluate your current position and goals. How much can you comfortably lift? What size is your waist? Do you want to be the next Mr or Mrs Universe? This all impacts the plan you must put together.

Keep your workouts short

Muscles respond better to short intense sessions, so does your boredom threshold and your life 

Start with compound

Compound exercises will help keep your workout short and will allow your body to adapt to the rigours of weight training.

Eat well

When training with weights your body will burn up more protein as these are the building blocks of muscle. Six small protein rich meals a day is your goal.


Your body will be stressed by a weights workout so ensure you take supplements that aid healthy joints and bones.


Muscles grow when the body is asleep so get plenty of rest for maximum gains. It will also help you to not over train.

Use correct technique

Bad technique leads to injuries and poor gains. Take the time to get the right technique. If you’re struggling for form then the weight is too heavy.

Lower at half the speed of your lift

The lowering portion of the lift can help build the muscle so make the most of it!

Stretch and warm up

Warm muscles respond better to strength training, it will also help you to avoid injury.

Measure your progress

Keep a log of your sessions so you can see your progress and you know what weights you were lifting in your last session.


Monday, June 13, 2011

10 Best Fitness Tips - Weight Loss Tips

Weight loss is probably the single biggest reason people start to exercise. Try these ten tips to blast that fat.

Don’t concentrate on losing weight

Concentrate on eating healthily and exercising rather than obsessing about weight loss.

Eat more often

Smaller meals eaten more regularly will keep your metabolism high and will help you to burn more fat.

Eat fewer calories

This is an obvious point but worth stressing. You CANNOT lose weight unless you create a calorie deficit. That is burning more calories than you consume.

Eat more protein

The ideal fat burning menu contains a large portion of protein.

Eat the right fats

Fats are very important to your diet, think oily fish however rather than saturated fats from fried food.

Consistent exercise

To create a calorie deficit and to tone up you MUST regularly perform both cardio and resistance training. Aim for three cardio sessions and three weight training sessions a week.

Weigh and measure weekly

Give yourself the boost of seeing the weight come off by weighing yourself weekly. Don’t do it with any more frequency however as body weight can fluctuate.

Cut down on sugar

Sugar causes insulin spikes and the sugar in your coffee or tea can really add up over the course of a day. Try green tea which is rich in antioxidants and can help burn fat.

Keep it hot

Did you know that simply changing the temperature of the water you drink can speed up your metabolism and burn more calories? Drink hot water!

Don’t go hungry

Starving yourself will just prompt the body to slow down it’s metabolism as it thinks there’s a famine so will store fat.


Friday, June 10, 2011

10 Best Fitness Tips - Cardio Tips

Cardio is the cornerstone of your workout; these ten tips will help you ensure your cardio is ultra effective.

Get a Heart Rate Monitor

A heart rate monitor ensures you don’t over train or workout at too high a tempo and can help you hit your goals

No Pain Good Gains

When performing a normal cardio session you should still have the breath to conduct a conversation, don’t overdo the intensity it won’t benefit your development.

Do something you enjoy

Hate running? Don’t do it. Love cycling? Do that. Pick a cardio routine you will look forward to doing

Switch Machines

A forty minute treadmill workout can be boring can’t it? Why not switch between the treadmill, rower, elliptical and stepper?

Play with the intensity

When you have completed your base phase why not throw the odd high intensity session into your workout? Sprint for thirty seconds and jog for two minutes and continue this for twenty minutes. A real tough workout!

Get the correct equipment

If you are running as part of your cardio routine, ensure you have the correct footwear. The wrong equipment will get you injured.

Do it in the morning

Performing your cardio routine in the morning on an empty stomach will massively improve the session’s fat burning properties.

Stay Hydrated

You will quickly become dehydrated if you’re not taking on water during your cardio sessions.

Stay Motivated

A standard cardio workout can become boring quite quickly so make sure you have some music on the go or a great view to keep you focussed.

Wait at least 45 minutes before eating.

Waiting for at least 45 minutes after your cardio session before eating will massively benefit your fat burning capabilities.


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