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.


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


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


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.


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


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


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.


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


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


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

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 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.


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 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.

Sunday, December 10, 2017

How A Lack Of Activities Can Prevent You From Living A Healthy Life

Did you know that a lack of activities, can prevent you from living a healthy life?  A lack of activities in your life, may cause fatigue or make it difficult for you to sleep at night, causing you to feel tired in the mornings. As we age our body will start to change and the need to make certain changes in our lives become more prevalent.

Having a good night sleep can help you to think clearly, and boosts your energy while controlling your weight. A good night sleep, can help your immune system become stronger, which can assist in keeping you healthy.

Researchers have proved that a good nights sleep is necessary for our health, to include discovering  that a lack of sleep reduces the growth hormones in our bodies, which can change muscles to fat. Getting enough sleep at night is very important, yet its second to staying active.

Without the right amount of sleep, our body will release insulin or glucose into the bloodstream, which slows down our metabolism. This action causes the body to gain weight, rather than control weight.

When a person feels exhausted, they will feel weak and fatigued, and are not able to enjoy any physical activities, which can lead to additional problems. Having the right amount of sleep balances out our bodies giving us more energy, which can result in a more active lifestyle.

To improve your health, try walking each day.

Start a walking program in the morning to help wake you up, and boost your energy.  In addition, walking can help you burn fat and calories. After walking, you may notice a big change in how you feel the rest of the day.

Walking will help to loosen our muscles, reduce stress and depression along with anxiety, helping us to sleep more sounder, and deeper at night, allowing us to wake up in the morning and feel happier and more rested.

Start out walking at a slow steady pace for as far as you're comfortable.  Each day pick up the pace a bit and walk further. Just remember when walking that you want to work up to a steady brisk walk to make you sweat but not to the point where you are out of breath.

Take a short walk before and after meals to calm your nerves, and burn calories too, it will give you energy, and relieve that stress from the long day at the office.

If you decide to start a walking program for yourself, it is a lot more fun if you have someone to go with you, so try talk to that neighbor you don't know and maybe they will walk with you. Just think about it; you will become acquainted with someone new, while talking about new things and relieving stress, while getting in your exercise as well.

After walking, be sure to cool down. When walking at a vigorous pace your heart rate will go up and the cool down will help to bring it back to normal.  You can cool down, by walking a bit slower and relaxing.

A few extra tips to consider:

To get the proper rest, so that you can feel more alive and active, try reducing your intake of caffeine, nicotine, harmful chemicals, such as over-the-counter meds that can keep you awake, alcohol and so on.

Try to avoid drinking any of the above after 8 p.m. in the evening. Nicotine as well should be avoided if possible, yet if you must smoke try to avoid smoking after 8 p.m.

If you can't go to sleep at night instead of getting up and turning on the TV try pacing around the house. Do some stretching, while shaking your arms and legs. Walking around the house may relax you even more, especially since everyone else will be  in bed. :)

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.

Saturday, December 9, 2017

Where Can You Buy AdvoCare Products

Great Question! You can only buy AdvoCare products through one of their Independent Distributors. You can  purchase immediately by going to their personal website or contact them directly for more information about AdvoCare products.

Looking for a great distributor? Contact Dwight Obey (Independent AdvoCare Distributor), and Founder of 1st N Weight Loss©. To Purchase GO HERE!

Ph: 1-800-685-6211

Looking for more information about AdvoCare? Please visit some of the links below!

What Is AdvoCare
What Is AdvoCare Spark
What Is AdvoCare Slim
What Is The AdvoCare Cleanse

To learn more about 1st N Weight Loss ...go here , or to see Dwight's full Bio, go here

Wednesday, December 6, 2017

Stretch Marks, And Remedial Measures

Stretch marks are caused mainly when a person gains weight and the skin grows rapidly causing stretch marks.

Even though our skin happens to be very elastic, nevertheless over stretching may lead to stretch marks.

It usually happens at the time of puberty when girls and boys body go through a speedy change, during pregnancy or when you happen to gain or lose weight.

With elastic skin, sometimes the production of collagen gets affected which can lead to stretch marks in many areas of our body, such as the bikini area, stomach, thighs, hands, breasts, hips, legs and even buttocks. Even though the stretch marks appear to be normal from outside, the stretching actually occurs inside.

The lower layer of the skin which provides it strength and elasticity tend to get thinner and uneven. As you know, skin is very transparent, and if you look closely even blood vessels can be easily seen. This is why we can see the stretching which has occurred as well.

Men suffer from stretch marks too. These stretch marks usually disappear over a period of time, but some can last as well, depending upon the marks, and how they were caused.

Stretch marks start to develop in some women, who are pregnant on the abdomen during their second half of the pregnancy. The skin stretches to accommodate the growing baby, which is growing daily.

The color of the marks, can depend sometimes on the color of your skin. Depending on your skin color the mark may begin as a pink, reddish, brown, or dark brown color. These reddish-brown marks fade gradually with the passage of time, and later on may look like shining silver lines.

During their pregnancy, women may notice the stretching of skin a lot near the abdomen and breasts. These are normally caused partially due to hormonal changes. Women who have weaker collagen tend to get more stretch marks than others and may require even more time for the marks to heal, or fade.

Research has showed that due to frail pelvic ligaments, some women might suffer from stretch marks, in the pelvic region as well. This can sometimes be prevented by doing pelvic floor exercises.

Bodybuilders have also been known to get stretch marks due to the rapid growth of their bodies as well, which in someways are similar to pregnant women.

Remedial measures for stretch marks that I have recommended to my clients, and readers are below.

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.
  • Applying collagen creams, even though its benefits are still unclear so check it up with your doctor before applying any lotions
  • Cocoa butter creams are said to do wonders to your skin as it softens scars
  • Applying olive oil and Vitamin E oil which would help in getting rid of the stretch marks
  • Mixture of 1/2 cup virgin oil, 1/4 cup aloe Vera gel including liquid of 6 Vitamin E capsules and liquid from 4 Vitamin A capsules mix then together and store it in the fridge to be applied daily
  • Have a healthy diet which has plenty of protein and is rich in Vitamin C and Vitamin E, which helps in tissue growth
  • Mixture of any carrier oils like avocado, sweet almond, jojoba mixed with drops of lavender and few drops of chamomile can still do wonders on your skin
  • Massaging your body with most of these oils would tone your body making it more supple and soft
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.

Saturday, December 2, 2017

Tips On Working Out And Looking Younger In 2018

The secret  on how to stay young has been searched for many years. Researchers have even done some experiments to find ways to slow down the aging process.

There are some many techniques which have been implemented, but the most important things that we can do is remain consistent in implementing our healthy lifestyle and eating habits.

We can't stop the natural changes, but we can work hard to slow down the aging process.

Therefore, I'm going to help you with 10 easy steps to assist you in looking  younger in 2018:

Detox, It's important to start detoxification, getting rid of toxin from our body. Our body metabolism has done that process, but in everyday life we are exposed to so many chemical hazards from air, food and our environment. Fasting or just consuming fruits and vegetables are ways to detoxify our body.

Sleep; Having enough sleep at least 6-8 hours a day will make our skin healthier. Having a good sleep is also important because growth hormones are working during that time. They renew the old cells of our body, including the skin cells. Our skin will look fresh and young if we have enough sleep.

Food; Eating healthy each and everyday can make our body fit, slim and also look younger. Try to eat more fish instead of red meat. Fiber food, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeine beverages.

Exercise; Through routine exercises, we can feel happier, energetic, and confident. It also increases our bone density and muscle which can make our body look 15-20 years younger. Besides aerobic, walking, and swimming, try also including weight lifting into your routine.

Relax; When looking relaxed, our face will typically look younger. Stress and worries tend to show on our face when we are tensed. If we can manage our stress and feel at peace, our face will look younger and more attractive.

Be Positive; A positive mind and affirmation can help us in becoming more centered, and at peace. Negative thoughts tend to bring failure and make us look older and unattractive. Meditation is one way to help us with our positive thoughts.

Medical Check-ups:  Just like a car, our body also needs attention and care so it can work well everyday. Having routine medical checkups during our healthy time is important to identify diseases, or illnesses as soon as possible.

Active Lifestyle; Always try to be active during your life. Activities can improve your health; and if you are older, it can help increase your memory too.

Social Life; Having a happy social life can increases your spirit, bring peace to your mind, and make us all feel and look younger. Staying in touch with our friends, family, neighbors, colleagues, and others can bring happiness as well.

Performance; Start to look at your performance. Is your body weight ideal? If not, try to obtain your ideal weight. Also look at taking care of your skin, hair, nail and teeth. Those are important as they will show our age. Remember Looking good and feeling good for 2018, will soon be a goal for many of us.....six months from now, where will you be? Why Wait...Today is the day!

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.