Friday, December 15, 2017

What Is The Military Diet

Before diving into the details of the 3 day diet, the first thing I would like you to know is that the military diet, as claimed by many, is not designed by the nutritionists in the US military for the soldiers, airman, or marines. If anyone says so, don’t believe the hype.

It is just a low calorie weight loss diet that helps you lose a significant amount of weight in a span of about 7 days.

During the first 3 days of the military diet, you’ll be eating only the suggested foods, which help you lose weight and on the remaining 4 days off, you’ll be eating either the 1200 calorie meal plan (for women) or the 1500 calorie meal plan (for men) in order to maintain your lost weight.

Heres the deal: The Military Diet aka Army Diet is a 3 day weight loss diet followed by a 4 day maintenance diet. Due to the lower calorie consumption, you’ll lose weight no doubt. But, how much weight you’ll lose will depend on your age, health, current weight, and other individual factors etc…

How Does It Work?

As said above, the 3 day military diet menu is split into two phases, which lasts for about 7 days.

During the first three days of the diet, you’re allowed to eat low calorie meals 3 times a day with no snacks. On average, you’ll be getting roughly about a good 1000 to 1300 calories a day on the military diet.

On the other 4 days off menu, you’re free to indulge in a healthy meal comprising of no more than 1500 calories per day.

You can repeat the diet (3+4 days) several times, or so until you reach your weight loss goal.

The Menu

Below is the exact 3 day food menu plan you should follow during the first phase of the military diet.

Day 1 contains around 1,300 calories.

Breakfast:

1 slice of Wholegrain toast with 2 tablespoons of peanut butter.
1/2 Grapefruit.
1 cup of coffee or tea.

Lunch:

A slice of whole grain toast.
1/2 cup of Tuna.
1 cup of coffee or tea.

Dinner:

3-Oz (85 grams) serving of any meat
1 cup of green beans.
1 small apple.
1/2 banana.
1 cup Vanilla ice cream.

Day 2 contains around 1,100 calories.

Breakfast:

1 slice of toast (whole grain).
1 hard-boiled egg.
1/2 banana.

Lunch:

1 hard-boiled egg.
A cup of cottage cheese.
5 saltine crackers.

Dinner:

2 hot dogs without bun.
1/2 cup of carrots and 1/2 cup of broccoli.
½ banana.
1/2 cup of vanilla ice cream.

Day 3 contains about a 1,000 calories or so.

Breakfast:

1 slice of cheddar cheese.
5 saltine crackers.
A small apple.

Lunch:

1 slice of toast.
One egg (hard boiled or cooked according to your likes)

Dinner:

A cup of tuna.
1/2 banana.
1 cup of vanilla ice cream.

In addition to the three day military diet plan menu, it is advised to drink as much water as you can (at least 3 to 4 liters per day). If you’re into coffee you can have it as long as you don’t add any sugar, milk or cream, which spikes up your calorie intake and thus spoils your diet.


PHASE 2 (4 Days)

This is phase 2 of the military diet, where you’ll be eating healthy, but limiting your calorie intake to just 1500 calories per day. Women can go down up to 1200 calories per day.

You can use a Fitness app to count the calories from the foods you consume.

The only rule of thumb is to avoid any fast foods and include only healthy foods like vegetables, fruits and protein.

3 Day - Food Substitutions

Let's be real, not all of us will be able to eat all the foods listed above, this is why you are allowed to replace any food in the 3 day diet military menu with foods that contain the same number of calories and nutrients.

Is it safe?

Since the actual diet lasts for just 3 days, it is safe for an average person.

But, if you start following it vigorously for a continued period of time (for months at a time), then you may be in trouble due to lack of nutrients from such a low calorie diet plan. So, don’t put yourself at risk by doing so.

Bottom Line: The three day Military diet is safe, but not meant to be followed for months at a time. When done, stick to a healthy eating lifestyle and you’ll definitely be able to maintain your new weight.

Tips for better results
  • Start your day by drinking at least a liter of water. 
  • Pack your refrigerator with our grocery list before starting the diet so that you don’t have to get stressed out what foods to eat. This makes the dieting easier.
  • Exercising will help you lose more weight compared to just diet alone. But, it is only advised to start heavy workouts during the phase II, as you’ll be having less strength on the first 3 days due to low calorie consumption. However, you can do regular jogging, walking or running along with some yoga and meditation during the phase I.
  • Get a diet buddy, it will help you get motivated, and to continue (or stick to) the diet without quitting. I
  • Don’t drink any alcoholic or sweet drinks. Instead, drink a glass of warm water with ½ slice of lemon (juice).
In closing, if you’re looking for long term results, then you should not follow the three day military diet (or any diet program for that matter). The best way to lose weight and maintain it is by changing your lifestyle (healthy eating habits). If you cant seem to get the right foods, then try supplementing your caloric intake with reputable supplements. It is the only recommended way to stay fit for a longer period of time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.



What Is Pilates

There are a countless number of exercise programs on the market that make empty promises with little results to show from the intense workouts. Pilates, however, is not one of those who offer empty
promises.

The Pilates program offers low impact exercises, which balance the body as well as the mind. The program focuses on the core postural muscles. These muscles are what keep the body balanced and provide support to the spine. Pilates teaches awareness of breathing and alignment of the spine.

Pilates was built on the idea of muscle control. Each movement is regulated and there are no sloppy, uncontrolled movements. Every Pilates exercise must be performed with exact control of all body parts to avoid injury and produce positive results.

Pilates does not focus on intensity or multiple reps, but rather proper form and effective results. Precision is also key in Pilates. Every movement has a purpose. Every instruction is important to the success of the program. Leaving out any details forsakes the intrinsic value of the exercise.

The focus is more on doing one perfect and precise movement instead of halfhearted ones. This precision becomes second nature and carries over into our everyday life. Concentration is just as important as control and precision. Pilates demands intense focus. Beginners learn to pay attention to their bodies and build very small delicate fundamental movements and controlled breathing.

Centering plays an important part in Pilates. By centering parts of the body such as the abdomen, lower back, hips and buttocks, also known as the powerhouse, the body is able to draw energy and flow it outwards to the extremities.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.



Tuesday, December 12, 2017

Aerobics For Weight Loss

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, which is maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate between 60 percent and 80 percent of the maximal heart rate, and is continuous in nature, lasting 15 to 60 minutes in duration. An aerobically fit individual can workout longer, more vigorously and recover quickly at the end of the aerobic session.

Aerobic exercises typically fall in two categories:

Low to Moderate Impact aerobics; These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics; Activities which belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety in which you can choose from, it can eliminate boredom.

Walking

Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

Jogging/Running

In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, a greater numbers of calories can be burned per time spent.

Choreographed Aerobic Exercise

Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

Step Aerobics

Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform.

Water Aerobics

Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates. It is a good way to lose weight.

Swimming

Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

Stationary Cycling/Bicycling

Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

Jumping Rope

Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy diet & nutrition plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

Raising you metabolic heart rate helps your body burn calories at a faster pace. It is an effective way to lose fat only if you are motivated enough to do it frequently.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.