1. Spend more

The best way of maximum fat loss is by spending more calories than you consume. You may do this by exercising or by under going a work out schedule. You can also do this by lowering the rate of eating food items with high calories in them.

2. Don’t starve

Starvation is a wrong method for losing fat. Healthy fat loss is done by losing only calories. But, starvation and diet loss leads to the deficiency of all the minerals. Instead, the combination of a good workout and a healthy diet may help you loose weight much more efficiently. Though, these methods have slow results, it is always better to go with one of them as you actually secure your future health.

3. Go slow

Don’t go too fast and remove all the items that have calories in your diet. You need to have some patience to loose weight the healthy way. You may cut down on food items with high calorie values and exercise moderately. Exercising too much or starving may lead to nothing but spoiling your daily chores.

4. Check the food

It is extremely necessary that you consume only healthy food while loosing fat. Processed food items are generally not safe to be consumed while on a fat loss. Once you have obtained the results and are satisfied with your body, you may start eating all these food products but in limited amounts.

5. Eat proteins

Increase the intake of proteins in your diet as much as possible. Because, when we cut down on specific food items, our protein intake also lessens. This may lead to protein deficiency in your body which is not at all good for your health. Thus, when you increase your protein consumption, this problem of deficiency is avoided.

6. Train your muscles

Good and nice working muscles help curb fat much faster. Thus, you should also do some exercises to train your muscles and make them work efficiently enough.

7. Hydration

Drinking lot of water is a must while under going a fat loss. Water helps your body from drying up even if you don’t consume food for days. Thus, while you are suffering a calorie loss, drinking a lot of water is a must to keep your body working efficiently and up to the mark.

8. Track your progress

You should keep a track on even the minor goals that you have achieved in your weight loss program. This may help you work with more enthusiasm as you know that you are getting good results.

9. Goals

It is extremely important to set timely goals to be achieved for making the fat loss process faster. The goals may urge you work faster and more efficiently. Achieving those goals may keep you happy and satisfied with the results of your program.

10. Consistency

It is extremely necessary to be consistent while you are on a quick fat loss program. If you skip any of your schedules even for a single day, the results may be postponed by days. Thus, consistency is extremely important while loosing fat.

Sitting all day in the office? no time to workout? the  only thing growing apart from your pocket is your paunch? Read these tips and workout even in your desk!     

1. Eye exercise

To exercise the muscles that move your eyes, roll your eyeballs in wide circles-first in a clockwise direction three times and then counterclockwise three times. Repeat this sequence as desired. Similar to all desk exercises, perform this exercise periodically throughout your work day (i.e., once every 30-60 minutes).

2. Wrist exercise

To exercise your wrist, extend your arms in front of you and raise and lower your hands several times (i.e., flap your hands and wrists up and down). Then rotate your hands 10 times-alternating palms up and palms down. Repeat this sequence five times.

3. Hand and finger exercise

To exercise your hands and fingers, make a fist and hold it tight for approximately two seconds. Then, place your palms down and spread and hold your fingers wide apart for five seconds. Repeat the sequence five times.

4. Shoulder exercise #1

To exercise your shoulders, lift and roll your shoulders forward five times and then backward five times. Use a wide circular motion and try to keep your head straight and motionless while moving your shoulders. Repeat this sequence as desired.

5. Shoulder exercise #2

Another way to exercise your shoulders is to shrug your shoulders up toward your ears. Hold the position for approximately two seconds and then recover to the starting position. Repeat the sequence five times.

6. Upper back and shoulder exercise

To exercise your upper back as well as your shoulders, reach your arms up overhead, alternating right and left arm in a climbing motion. Repeat the sequence 10 times on each side.

7. Lower-back exercise

To exercise the muscles in your lower back while in a seated position, bend down between your knees toward the floor, reaching as far as you can ( palms flat). Hold briefly, then return to the upright position. Make sure your chair is steady first before doing this exercise. Repeat the sequence five times.

8. Hamstring exercise

To stretch your hamstrings while in a seated position, lock your hands together around your knees and pull your knees to your chest and hold for approximately five seconds. then release your hands and return to the starting position. Repeat the sequence five times.

9. Neck exercise #1

To exercise the muscles that rotate, flex and extend your neck, slowly turn your head far to the left and hold for three seconds. Then, turn far to the right and hold for three seconds. Next, drop your chin gently to your chest before returning your head slowly to the upright (starting) position. Repeat the sequence five times.

10. Neck exercise #2

To exercise the muscles that act laterally, slowly lower your left ear to your left shoulder; then return slowly to the upright position. Continue the exercise by touching your right ear to your right shoulder and then returning to the starting (upright) position. Repeat the sequence five times.

Want to get rid of the excess baggage you carry with you which infact you hate the most? Read on…

1. The Diet

A bestseller in Australia, the Total Wellbeing Diet (TWD) is the result of studies carried out at the Commonwealth Scientific and Industrial Research Organization, the country& government research laboratory. This eating plan is less contentious than Atkins, simpler to follow than the GI diet and combines the best elements of the two. More important, it promises to help even the most reluctant dieter to shed a stone and a half in 12 weeks. You don’t risk the side effects of energy slumps, headaches, constipation and bad breath, but neither do you go hungry. Experts from the British Dietetic Association give it the thumbs up. The Total Wellbeing Diet by Manny Noakes (Penguin £9.99)

2. The Spa

Clinique La Prairie in Montreux, Switzerland, is best known for its revitalizing technologies (such as injecting clients with live sheep-embryo cells to boost the immune system), but is equally famous for its two-week weight-loss programme. With a private hospital and resident doctors, Clinique La Prairie is consistently voted the world’s best medical spa, but at £8,200 for 13 nights full-board, it is not cheap. However, with the assistance of a personal trainer, a counselor to get you emotionally primed for a thinner body, lymphatic drainage and anticellulite treatments, inch loss is virtually guaranteed. Best of all, you won’t starve there are no drastic detox diets and the low-fat menu is one you will want to continue when you get home. www.laprairie.ch

3. The Drink

Victoria Beckham, Joss Stone and Jerry Hall are said to be among the fans of Pu-erh tea, an ancient Chinese drink first used 1,700 years ago and renowned for its fat-busting properties. Clinical trials in China have shown that three cups a day for a month can lower blood fats by up to 30%. For weight loss, it is recommended that you drink three cups a day for three months, then a cup a day for weight maintenance. From £37, from Harvey Nichols or www.eternalspring.org.uk

4. The Wonder Drug

Satiatrim, a drink that originated in the United States, is now available in the UK. According to Dr Tanya Little, a researcher at the University of Manchester who has conducted several clinical trials on the supplement, it slows the movement of food through the stomach. The result, she says, is that you feel full more quickly, which, in turn, reduces the amount of food consumed in a subsequent meal. A week’s supply of the ready-made drink version costs £35.95 (plus p&p), from www.victoriahealth.com

5. The Holistic Guru

At his London clinic in Wimpole Street, Nish Joshi has used a fusion of ayurvedic principles and orthodox medicine to help the likes of Sadie Frost, Kate Moss and Patsy Kensit to hone their bodies. Last month, he opened his latest venture, the Joshi Clinic Wellness Centre, in Marylebone, for those seeking the ultimate overhaul. Sign up for a weight-loss programme, and you will undergo a detailed tongue and dietary analysis to check for inadequacies in your current diet, prior to being given a tailored schedule of exercise, nutrition and treatments. Further wellness centers are planned in the UK, as well as New York and Dubai. Membership costs from £95 per month. For details, call 020 7723 2444 or visit www.thejoshiclinic.com

6. The Exercise

Interval training is an exercise technique that gym-goers have used for years to improve cardiovascular fitness. But this summer, researchers at the University of Guelph, in Canada, proved that one hour of interval training (that alternating fast-paced running, swimming or cycling with a slower-paced activity) at least once a week increased fat burning by 36%. If you want something more cutting edge, try lifting Russian kettle bells. Geri Halliwell got rid of her mummy tummy by working out with these cannonballs with handles, which range in size from 8kg to 40kg. Swing and lift them in a variety of ways to use every muscle in the body; the manufacturers claim you can burn up to 1,500 calories an hour. Trainers recommend working with them for one hour, three times a week. Kettle bells cost from £35, from www.optimallifefitness.com

7. The Fashionist Diet Doctor

8. The Diet Book

Jessica Simpson, Eva Mendes and Alicia Keys are among the celebrities who currently have their noses buried in The 5- Factor Diet, a book by the personal trainer Harley Pasternak. The five comes not only from the number of food types each meal should include protein, complex carbs, fiber, fat and fluids but also from the five meals a day she recommends you eat, using recipes containing no more than five ingredients, which take no more than five minutes to prepare and five minutes to cook. There is also a five-day exercise plan consisting of  guess what? five exercises you perform for five minutes each. It sounds faddy, but independent nutritionists from the American Dietetic Association have given it their approval. The 5-Factor Diet (Meredith Books £12.19). For more information and to buy the book, visit www.5factordiet.com

9. The Treatment

There are few spa treatments that will dramatically whittle away pounds from your waistline and hips, but the Elemis Body Sculpting Cellulite and Colon Therapy comes close. If you are hoping to look a little slimmer by next month, then this detoxifying fennel-and-birch peel-off body mask, combined with specialist massage techniques that encourage blood flow and help break down fat cells, could shave off a couple of inches. In independent tests, 96% of women experienced significant improvements on the tape-measure front, having undergone the recommended twice-weekly sessions over four weeks. The treatment costs £90 an hour; www.timetospa.co.uk

10. The Pre-Diet Detox

When Madonna and Beyoncé want to lose a few extra pounds or kick-start a diet, they reportedly embark on the lemon detox, which involves knocking back glassfuls of Madal Bal natural tree syrup. It is formulated from four different Asian palm syrups that are rich in essential minerals; you mix it with the juice of freshly squeezed lemons and a pinch of cayenne pepper. During the five- to 10-day fast, it is recommended that no food is consumed, although those who find it too tough can have one meal a day. Expect to lose up to 2lb a day (Beyoncé reportedly lost 22lb in 10 days), some of which may be regained when you embark on a healthy diet. Nutritionist Amanda Griggs, of the fashionable Balance clinic on the King’s Road in London, and Dr Elizabeth Adalian, lecturer at the Centre for Homeopathic Education in London, are among the experts who support the plan. More than half a million liters of the syrup is sold across 33 countries every year. One litre costs £39.99. For information and stockists, visit www.lemondetox.com, or call 0845 370 1012 for mail order.

Always consult your GP before embarking on a new diet

Let me state from the “get go”…I am not a fitness expert, just a guy who likes to workout and do so with an eye towards “functionality”. Refer to your coach/doctor/priest/life counselor/whatever… before trying anything I may suggest here.

I’m not the biggest, strongest, fastest, fittest, etc. guy in the world, but I have been able to maintain a level of fitness that has allowed me to “hang” with a respectable crowd in Army Basic, PLDC, Police Academy, SWAT School, FBINA, 5k’s and other competitions and physical tests.

The bulk of my training centers around running, weight training and CrossFit style GPP workouts. Sometimes I have to chase suspects and that’s usually wearing a ton of crap, the end of which sometimes results in having to struggle with people (GPP/CrossFit). I add in jogging and a 5X5 weight lifting program for a simple base of strength and fitness to support my other goals.

Sometimes I like to throw in oddball stuff as a challenge or just as a way to test myself in a manner different from what my body is getting used to…because in the end “training” can only approximate “reality” just so much. Its good to have an “eye opener” every once and a while to keep yourself honest and realize that you are not as fit or well trained as you may think you are. Some of these were just “try it” workouts, some I did for a “Cycle” (I cycle my workouts on a seasonal basis) and some I do all the time.

These are 10 such workouts –

1. Get out and push

Pushing and pulling a vehicle in neutral across a parking lot is a great overall body workout and an intense cardio effort. Be ready to waive off do gooders who think you are broken down.

2. Escape from New York (or wherever)

Here’s another one that is sure to get some strange looks. Find a fence and jump, climb, hurdle it. Then jump back over again. To really add a challenge, take a pack/duffel or sandbag and throw it over. Jump the fence…then throw it back over again. Repeat.

3. Go ahead and flip out

Find a big truck or tractor tire (w/o the rim knucklehead) and lay it flat. With good lifting form, squat down and pick up one side and flip that sucker over in an explosive, powerful move. To add to this one, flip it…jump into the middle…jump out the other side…turn around and flip it again…repeat.

4. Kettle bells are not musical instruments

They are an old Russian torture device that can give you one hell of a workout. That’s a picture of mine above. There’s way too many things you can do with them than I can cover here. Go Google it.

5. I am with the sub-urban commando squad

I load up a rucksack and hump it a few miles through town every once and a while. Do it often enough and you will discover that many of your friends and co-workers drive through your town and start to wonder how well they really know you. Do at your own risk. If you do something stupid this can lead to joint injuries and other such inconveniences.

6. "Ouch! Babe"

The 100 Burpee workout will show you that your own body is all the equipment you will need to kick your own ass.

7. Feeling felon

This one may just get you tackled by a cop if you are stupid about it, but if you have a place to play “grown up tag” where the neighbors wont call 911 when they see you, give this a shot. Give your partner a head start then try and tag him. Jump fences, hurdle ditches, break a leg…I probably would if I did it too often. I used to do this with my friends “back in the day”. It’s as “functional” as you can get.

8. Working on the chain gang

Take that same tire from above and add a sledgehammer. Stand on the tire or next to it and slam away. Be sure to alternate grips to get an even workout…and watch your feet.

9. Sled dog

Fashion a harness and attach it to a cheap plastic sled. Put some weight plates in it and do some sprints. You may have to fashion a way to keep the plates in the sled.

10. Grass drills

Like my Drill Sergeant used to tell me… “GO SMOKE YOURSELF PRIVATE!!!” Get someone to give you orders for a set period of time: GO=High step run in place, STOP=Drop into a 3 point stance, BACK=Flip or drop to your back, FRONT=Flip or drop to your belly. Add to these basic commands things like PUSH UPS, SIT-UPs, BURPEES, BEAR CRAWL, SPRINT (out and back), ROLL LEFT, ROLL RIGHT…the imagination is the limit, my Drill Sgt. Once had us pick up the person behind us and run around the company training area with him over our shoulder.

I’m sure you know exercise is good for you, but do you know why?

The Importance of a Balanced Program

Before I discuss the benefits of exercise, I want to emphasize a few factors that are of significant importance to any exercise program. To enjoy all the benefits that exercise can offer, it’s essential to follow a well balanced program that addresses both flexibility and strength.

It’s just as important to have unrestricted range of motion through each joint as it is to have a strong and durable body. Deficiencies in either aspect can leave you susceptible to injury.

It’s also essential to stay within your capacity by moderating the frequency, duration, and intensity of your workouts. We live in an age of “no pain, no gain” and think it’s commendable to fight through fatigue. All this does is ruin your health. Frequently pushing yourself past the point of fatigue may give you a fit body that looks great, but underneath, it will also be a tired body that is not performing it’s basic functions well.

1. Decreased Risk of Heart Problems

Heart disease is a leading cause of death and a significant concern for many people. Any exercise that elevates your heart rate will strengthen your heart, increase it’s capacity, and make your circulatory system more effective at pumping blood throughout your body. This will help make your arteries more pliable and less susceptible to atherosclerosis, improve your blood pressure, and in turn, lower your risk of heart disease.

2. Weight Loss

3. Reduced Pain

Most people sit all day and rarely utilize their entire range of motion. Because of this, some muscles are overused while others are underused, and the result is tightness, weakness, and imbalance that leads to muscle and joint pain. A well designed exercise program will help you increase your flexibility, mobility, and strength while keeping these aspects in balance across each joint. By following such a program, your joints will work more smoothly, your muscles will be less likely to become tight or overused, and as a result, you will have less muscle and joint pain overall.

4. Decreased Risk of Injury

Weightlifting and other forms of resistance based exercise will put a demand on bones, muscles, and connective tissue that will force them to become more durable. Stronger bones will be less likely to break or fracture, and stronger muscles and connective tissue will be less likely to tear or sprain. And by including stretching and mobility exercises in your exercise program, your range of motion will improve and further decrease the risk of muscle tears, sprains, and joint stress.

5. Improved Mood

It is well known that exercise can be used very successfully to fight depression. This is primarily a result of exercise increasing the production of serotonin which has a direct influence on your mood. Exercise also triggers the release of endorphins which are known to produce a feeling of exhilaration while also relieving pain, anxiety, and stress. This is what’s commonly referred to as a “runner’s high.” Because of these effects, you’re likely to find that good moods come more easily and frequently while exercising regularly.

6. Improved Immunity

With all the stresses of modern life, many of us have decreased immunity and get sick frequently. By stimulating circulation within the lymphatic system and improving the circulation of oxygen throughout the body, exercise strengthens the immune system and increases resistance to infection. Most people who follow an exercise routine for any length of time notice that they get sick less often during that period. However, there is a catch. Exercising too much will actually weaken your immune system and increase your chances of getting sick.

7. Improved Mental Ability

Poor memory and poor concentration have become common frustrations of modern life. Although it may seem unusual for exercise to have an impact on your mental abilities, it does! Exercise improves oxygen flow to the brain, promotes development of the nervous system, and causes an increase in various chemicals associated with mental function. With these additional resources being provided to your brain on a regular basis through consistent exercise, your mental clarity is likely to improve, you’ll remember things more easily, you’ll be able to concentrate better, and you may even become more creative.

8. Improved Confidence

While many people exercise to improve their appearance, there is a deeper reaching benefit that often goes unrealized. Sticking with an exercise program long term requires commitment and determination. The sense of accomplishment you gain from your hard work and your improved appearance will undoubtedly increase your pride and self confidence. And with this increase in confidence, you’ll be likely to find the ambition and courage to take on challenges that you wouldn’t have considered previously.

9. Improved Physical Function

All you have to do is look around to see how poorly most of us are functioning physically. Simple tasks such as walking, bending over, and squatting are basic functions that many of us can’t do without pain or can’t do at all. The strength and range of motion that exercise develops will make these basic daily functions easier to perform. It will help you get in and out of cars, walk up and down stairs, lift heavy objects overhead, and perform other basic functions with ease and without pain.

10. Increased Capacity

It’s common today for people to take weeks instead of days to recover from simple illnesses and mild injuries or to become easily exhausted by a small amount of activity. Because exercise improves circulation and metabolism, it also improves the rate at which nutrients and oxygen are delivered to cells. As a result, each cell is able to function more effectively and produce energy more consistently. Because of this improved function, your ability to recover from injury and illness will be improved, and your capacity to handle more demanding physical and mental activities will be increased.

What Are You Waiting For?

If you’re not already exercising on a regular basis and enjoying all of these benefits, then now’s a better time than any to get started. Don’t be overwhelmed or intimidated by all the conflicting advice that often circulates. Take that first crucial step and get started! you can always learn more as you go. Even if it’s only a few days per week, commit yourself to making exercise a priority in your life. I’m sure you’ll find the commitment worth while as exercise is something we’re all naturally inclined to benefit from.

Your boyfriend has gained some weight and you don’t know how to tell him that it would be better for him to give up pizza and beer. Well, we prepared you 10 ways to say it without breaking his heart. Are you ready? Attack!

You can’t just cross your arms and announce him loudly that he gained weight and that you’re leaving him in 3 months if he doesn’t do something about. Well, theoretically you can, but we know that you’re too elegant to do it (I think). So, here are 10…sensitive ways to express your opinion about his new belly.

1. Buy clothes with a few sizes smaller

After he tries them and obvious, he discovers that the clothes are too small, tell him surprised "Oh, I’m sorry, but 5 months ago you were wearing a size M! What happened? Maybe we can took it to a tailor and make some adjustments. It will look somehow weird, but it’s all right, isn’t it?"

He will surely feel strange and do something about. If not, you should insist and go on the next tip.

2. Offer him a subscription to the classes of a famous coach

He won’t accept fitness classes, but if he knows that you spent a considerable amount of money on that class, he will be forced to participate, whether he wants it or not.

3. Establish a weight loss program for two

Tell him initially that you want to create a weight loss program only for you, but ask him to weigh himself, as a game. When the needle will indicate a weight above the normal one, you should say: "Very well, you’ll be included in my program!"

4. Give him small portions of food

Does he want to eat 3 meals for dinner? That’s fine, but no more than 200 grams of food! If he wants more, remind him that a few months ago he wasn’t eating so much. There is no need to not serve him; just be polite, give him food, but always mention about how much he eats!

5. Improve the weight loss diet for couples

Are you both eating unhealthy? Then you should gradually change the family’s eating habits. If he won’t have temptations near him, maybe he will succeed to loose weight faster.

6. Pinch and gather

Play with his belly and pinch the adipose tissue, even if he says he likes it; the truth may be different. He will become conscious about his extra pounds and maybe he will start doing something about.

7. Ask him to wear a T-shirt/ shirt that he was wearing some time ago

Remind him about "that" T-shirt, which he worn at your first date; if he doesn’t find it, help him to search better, and if he no longer fits in it…tell him that he gained weight.

8. Break the chair

Well, here you need dexterity. Remove a few screws, as your partner has to break the chair (accidentally, of course) when he sits on sit. He will surely get worried!

9. Add some testimonials

Place some pictures with him around the house, living memories of that "x" pounds that he was having just a few months/ years ago. When he will face the proofs, he will understand the message.

10. On the sunny beach

Your holiday destination should be a tropical one. Before leaving, take him to a pool and ask him to undress in public, as he will be too timid to do it; as a result, he will try to loose weight in order to look hot on holiday.

Good luck!!

Get the rewards for your efforts by following these must-do principles.

1. Fuel up

Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. Limit cardio

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session.  To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. Do less

Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.

4. Use full body workouts or a split routine

You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, dead lifts, presses, rows, and pull-ups.

5. Stretch

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. Eat regularly

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7. Change everything

Every four to six weeks, you need to alter some part of your rou- tine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. Train the whole body

The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. Drink shakes

Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. Recover

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

If you haven’t given nutrition much thought, you may want to start now. While many factors need to be considered when discussing an athlete’s performance– nutrition is among the most important variables. Research clearly demonstrates the beneficial effects of good nutrition on athletic performance. Proper nutrition can make you a better player by giving you an edge. It can be the difference between winning and losing.

Whether you are on the 2008 Olympic team going to Beijing, a high school or college athlete, or an active adult, these tips can make a difference in your performance and overall well being. Here are 10 simple ways to work good nutrition into your daily life.

1. Devour Breakfast!

Your mother was right: breakfast is the most important meal of the day. Don’t start the day with an empty fuel tank. The Men’s Olympic Volleyball Team practices every morning and lifts weights in the afternoon. If the players don’t eat an adequate breakfast, they will not have enough energy for a quality practice. Replenish your energy stores to ensure adequate fuel for competition or training. Have both carbohydrate and protein in your breakfast. Protein will help maintain your glucose levels throughout the morning and stave off hunger, while carbohydrates will provide needed energy. Pancakes with syrup, whole grain toast with jam, and orange juice are good breakfast choices. Add low fat yogurt, skim milk, lean sausage, eggs, or egg whites for protein.

Other healthy options include:

• Low fat yogurt and fresh fruit
• Smoothie made with fruit and low fat yogurt
• Whole grain cereal with skim milk and fruit
• Vegetable omelet with whole wheat toast and orange juice
• Scrambled eggs and one-half of whole wheat bagel

2. Smart Pre-workout Nutrition

This concept goes hand in hand with the importance of eating breakfast, depending on the time of day you practice. If training is in the afternoon–perhaps several hours after your last meal–your pre-workout nutrition becomes even more vital. Don’t begin practice with a carbohydrate deficit or you may experience slower reflexes, reduced stamina, weakened muscle response and loss of focus. (For volleyball players, this translates into a slow arm swing, lower vertical jump, and poor reaction time.) Plan ahead. Keep snacks on hand that are high in carbohydrates and light on protein and saturated fat:

• Any fruit: bananas, apples, applesauce, pears, oranges, melons, berries, grapes, tomatoes, smoothies
• Light sandwich: turkey (hold the mayo), chicken, peanut butter and jelly, etc.
• Grains: cereal, bagel, English muffin, tortillas, pita pocket.
• Sports drinks or light fruit juice.
• Energy bars: All energy bars have varying amounts of carbohydrates, protein and fat, so look at the label and know what you’re consuming. Also, consider drinking a full glass of water to help break down nutrients and aid absorption. If you eat energy bars often, consider varying the brands so you don’t tire of the same bar and skip food all together. Remember, energy bars are not candy bars, so don’t expect them to taste like such, although many do taste good. The point is sometimes you need to disregard your taste buds for the good of your nutrition.
• Other: skim milk, low fat yogurt, graham crackers, pretzels

3. In-workout Nutrition

If your workout or competition lasts more than one hour, carbohydrate consumption during activity may help your stamina if you start to feel sluggish or fatigued. I provide some light carbohydrate options for consumption during competitions to ensure adequate energy for maximal jumping and spiking. Of course, the extra boost of energy will help you in whatever sport you play.

Good carbohydrate options include:

• Sports drinks
• Small portions of carbohydrate-rich energy bars and,
• Carbohydrate gels

Always pay attention to how your body feels. Although many variables may play into this "feeling," nutrition is often a contributing factor, and one that can easily be addressed at the time.

4. Manage Your Post-Workout Recovery

After a workout or competition, it is essential to replenish your energy stores. Consume enough carbohydrates to replace that day’s depletion and prepare for your next training session. Add a sufficient amount of protein to help muscle and tissue repair. Since cells are more receptive to carbohydrates and protein during the 60 minutes immediately after exercise, don’t wait too long to indulge. Depending on your body weight, you should consume between 50 to 75 grams of carbohydrates and 10 to 20 grams of protein within the first hour after training. You should establish a habit of consuming carbs and protein immediately after your workout before being concerned with the specific amounts.

5. Hydration

Proper hydration is key to good nutrition. The body needs water to function, especially during intense training or exertion. Dehydration of as little as 2 percent body mass can:

• Decrease muscular strength
• Decrease muscular endurance
• Decrease anaerobic work capacity

Dehydration of 3 to 5 percent can result in increased risk of muscles cramps and heat exhaustion. Be sure you start practice and competition with optimal fluid levels to help delay or minimize dehydration. A good indicator of hydration is actually urine. Ideally, urine should be clear to light yellow (lemonade color). If your urine is darker yellow (apple juice color), it means you are dehydrated and need to replenish your fluids. You can also easily monitor fluid loss and adjust your intake accordingly by weighing yourself before and after exercise. The majority of your hydration should come from water; however, sports drinks can help replace electrolytes which are lost during exercise.

6. Build a Strong Immune System

I travel around the world with the Men’s Olympic Volleyball Team and have found that the best way to prevent
illness during a rigorous travel and training schedule is to have a strong immune system. Eating right can help accomplish that goal.

Stay healthy by stocking your diet with:

• Antioxidant-rich foods
• Vegetables, especially green leafy veggies and broccoli, cauliflower, asparagus and carrots
• Fruit, especially berries, apples, and oranges
• Omega-3 and mono-unsaturated fats found in fish, nuts, and seeds.
• Healthy fats; all fats are calorie-dense, so choose healthy fats such as avocados, olives, raw nuts/seeds,
  
• and ground flaxseed to meet your caloric needs
• Lean proteins, including: chicken breast (skin removed), turkey breast (skin removed), egg whites, fish
  
• fillet, shellfish, lean beef (top round), tuna (canned in water), non-fat cottage cheese and beans (black
  
• beans, kidney, chick peas or lentils)
• Fish and seafood, eggs, lean meats, low-fat dairy, legumes/beans, nuts and tofu.

7. Eat Small Amounts More Frequently

Instead of sitting down for three large meals a day, you should break it up by eating six "mini-meals" throughout the day. Eating every three to four hours (starting with breakfast) can improve lean body mass and decrease fat.
Also, you can increase the intensity of your workouts and balance your metabolism by providing a steady amount of sugar. This doesn’t mean actual packets of sugar or sugar-rich candy. Instead try fruits, berries or nuts.

8. Be Smart About Supplements

Take them at your own risk. Supplements are unregulated by the FDA so there is no guarantee that what is on the label is in the product or vice versa. Manufacturers often make unsubstantiated claims to entice athletes to use their products, so do your research before adding any supplement to your diet.

There are three certifications that supplements can obtain in order to boost their credibility (keep in mind, this still does not confirm ultimate effectiveness):

• USP: (www.usp.org/USPVerified/dietarySupplements)
• Consumer Lab: (www.consumerlabs.com)
• NSF: (www.nsf.org/Certified/GMP/listings.asp)

A multivitamin is generally OK, but don’t "mega dose" on single vitamins or minerals unless directed by your physician.

9. Carbohydrates Are Your Friend

Some people believe carbohydrates should be significantly reduced or eliminated due to the promotion of low-to-no carbohydrate diets such as Atkins. However, for athletes, carbohydrates are extremely important and should comprise 50 to 60 percent of your daily caloric intake. Explosive activities–including volleyball, basketball, and football–activate the creatine phosphate system, which is fueled by carbohydrates. Not only are carbohydrates important for optimal physical performance, but they help you concentrate, focus, and stay mentally sharp. You must consume enough carbohydrates to replace that day’s depletion and to prepare for your next training session.

Good carbohydrate choices include:

• Breads: bagel, dinner rolls, English muffin, pita pocket, sliced bread
• Cereals: bran, unsweetened, granola, oatmeal
• Grains: low fat muffin, pasta, pancakes, rice, crackers
• Vegetables: baked beans, corn, peas, potato
• Whole grains whenever possible as they are packed with vitamins, minerals, and phytochemicals that have
  

powerful antioxidant properties that you can’t get from white bread

10. The Powerful Powers of Protein

Athletes need high levels of protein (15 to 20 percent of daily caloric intake) to help repair and rebuild muscles broken down by physical activity and to aid in carbohydrate storage. An athlete’s elevated protein requirements can usually be met by a well planned diet (supplements are not typically necessary):

• Excellent protein sources include poultry, turkey, beef, pork, fish, low fat cheese, legumes (black, kidney, pinto beans, and chickpeas), egg whites, and soy products such as tofu
• Although adequate levels of protein are important, keep in mind that excess protein is simply extra calories either burned for energy or stored as fat.
• When it comes to fuel, protein is less efficient than carbs. Get enough protein from your diet so your body doesn’t break down muscle to use the protein for fuel.

Protein from both food and supplements increases your need for water. Since your kidneys require more water for protein metabolism, individuals with liver or kidney problems are susceptible to negative effects of excessive dietary protein. Without proper nutrition, an athlete’s body will succumb to injury, illness, poor performance, and fatigue. You don’t have to be a "health food nut" or nutrition expert, simply implement some of the above concepts into your daily routine and you’ll notice a positive difference in your energy levels and athletic performance.

Guest Post - Dr. Yogita Rai is a post graduate student of medical microbiology in Ahmedabad, India and the Co-Owner of Tenomania.com. She is a die-hard fitness freak and never misses her daily exercise schedule. She makes sure that she always eat healthy, use alternatives to sugar and keep the oil to it’s minimum. These simple tips are from her own experience in losing weight and keeping fit. Follow these and see the difference for yourself.

So, you finally decided that it’s high time to get rid of your "till now" best friend…FAT!!! Dieting? can you handle it? Most people call it starving!!! So how can you loose weight without getting starved?  

1. Physical activity is a must

Engage in some physical activity u like, gym, cycling, jogging, running, swimming, walking……

2. Eat regularly

4. Breakfast is a must

5. Don’t get deprived

6. Use alternatives

7. Fiber is awesome

8. Drink plenty of water

9. Reward yourself

10. Stay happy and stress free