When most people start up on a healthy eating plan, they take a lot of time to figure out the perfect combination of proteins, carbs, andfats to be eating, making sure that their calorie intake is precisely where it needs to be.

This is good news because your calorie intake is one of the primary determinants of whether or not you see fat loss or not, so it cannot be overlooked.

But that said, another key element that you must make sure you’re not overlooking in your plan is hydration.  Staying well hydrated as you go about your healthy eating plan is equally as important as this will ensure that you feel your best at all times.

Those who aren’t adequately hydrated are going to suffer from slow metabolisms, increased feelings of hunger, and potentially also find that they don’t perform as well in the gym as they could.

Staying hydrated is important for not only fat loss but for overall health as well.

Let’s have a quick look at a few of the top things that you should know about hydration if you hope to see optimal progress.

Exercise Increases Your Water Need

The very first thing that you need to make sure that you fully realise is the fact that exercise is going to increase your water needs.  Most people do understand this but some forget to add extra fluid into their day when they are very active.

This is especially the case when you’re in the water.  If you’ve transferred your cardio session over to swimming, remember that you are still sweating and losing water.  Hydrating after being in the pool is important.

You Must Account For Calorie Laden Beverages

Next, you also must make sure that you account for calorie laden beverages that you take in.  This is where some people go wrong with their diets and by not thinking about the fact that they’re consuming calories here, they end up going over their intake target for the day.

Sadly, beverage calories don’t fill you up nearly as well as food calories do, so those who are downing calorie-rich beverages will often struggle to maintain their body weight.

Start making an effort to select only calorie-free drinks and you’ll do much better.

Most People Do Not Need Sports Drinks

Finally, the last thing that must be said about hydration is with regards to sports beverages.  Many people figure that these electrolyte containing drinks will help boost their sport performance and will replace lost sodium and potassium that their body needs.

The real truth however is that unless you’re training for a marathon or doing prolonged exercise that lasts over an hour, straight water will be fine.  There’s no need to add these calorie rich drinks into your day.

Unless they are calorie and sugar free, pass on them and go for water instead.

So there you have some important facts to remember about hydration.  Make sure you aren’t overlooking this element in your healthy eating plan.

In order to accurately assess the different types of cardio routines it’s imperative that you take some time to factor in the pros and cons of each approach.  Let’s have a closer look into the steady state versus interval training debate so that you can learn precisely what you need to know for optimal success.

Steady State Training

First let’s take a look at steady state training.  Steady state training will be where you perform your cardio at a moderate intensity for an extended period of time.  There will be no fluctuations in that intensity level, rather, you’ll maintain it for the entire time that you do the activity.

The advantage to this type of training is that it is great for beginners as it’s not too taxing on the body and likewise, it’s also good for those who are involved in intense weight lifting programs as it will ensure that overtraining doesn’t come about.

The drawback is that many people do find it to be quite boring and it won’t do much in terms of increasing your metabolic rate.  Still, when used properly, it can be effective for assisting fat loss since it will increase your overall daily calorie burn.

Interval Training

The second type of training is interval training.  Interval training, on the other hand, will be where you’ll perform brief all out periods of intense exercise coupled with periods of much lower intensity exercise.  Typically the lower intensity periods will be performed for twice the length of the intense periods, giving you enough time to actively rest.  Interval training has the benefit of being shorter in duration as most sessions will only last around 20 minutes or so and it will also offer more overall fitness improvements.  Furthermore, this type of training will cause you to burn more calories after it is completed as your overall metabolic rate will be ten times higher.  The drawback is that since it is so stressful on the body, overtraining from it is more likely and it’s not a form of cardio that you could be doing daily.  Interval training is more advanced as well, so not suitable for the beginner exerciser.

Which Is Best For You?

So there you have the main differences between interval and steady state training.  There’s not ‘one perfect’ way to train for everyone, but you need to assess your situation, what your goals are, and your current fitness level to decide which one will be right for you.  If you do this, then you should have no problem selecting the perfect form of cardio to get you to your end goals.

If you like this article and find it useful be sure to press like or +1

Vanilla Berry Rose-Milk by Rachael Wasiak
1 Small Banana
1 Raw egg white
1 Serving – Whey Protein Isolate(Vanilla)
1/2 Cup Blueberries
1 Cup Almond milk
1 Pinch Vanilla Sugar
1 Small dash of Rosewater essence
Add Love
Mix all ingredients in a blender for approximately 1 minute.
Serve with a long cinnamon scroll (to stir with).

HIT protein balls by kylie griffiths
place 1/2 cup of all natural peanut butter,3/4 cup of soy milk,2 tsps of preferred sweetener and 1tsp of vanilla essence in a saucepan and stir over low heat until mixture reaches a smooth liquid consistency.
Add 2 cups of rolled oats, 1/4cup of chia seeds and 2 scoops of DESIGNER PHYSIQUE CHOCOLATE WHEY. stir well.
Using wet hands roll mixture into balls and roll in coconut, chia seeds or granulated nuts. Store in the fridge

Lucy’s delish protein slice by Lucy Booker
1 cup of muesli
1/2 cup of walnuts
1/2 cup of coconut
1/2 cup of goji berries
2 scoops of protein powder – choc flavour
Water to thicken (about half a cup)
Place all ingredients into and blender and blend until mixed. Pour into a plastic container and place in your freezer to set. Once set, cut into small squares and replace back into the freezer. Enjoy at your leisure!!

Banana and Blueberry Protein muffins by Lorna Grayson
2 large ripe bananas (mashed)
1/2 cup of frozen blueberries
1/2 cup chopped pecans
1/3 cup of chia seeds
1/2 cup unprocessed bran
2 1/2 cups of wholemeal self raising flour
3/4 cup of Vanilla protein powder
1 egg (beaten)
1 cup of buttermilk
200gms melted plant spread
1/4 cup raw sugar
Mix all the dry ingredients together thoroughly.
Mix all the wet ingredient all then add to the dry.
Makes 24 mini muffins, great for breakfast or morning/afternoon tea. Packed with fibre, antioxidant rich and a great hit of protein…

Tony Sfeir superfood Protein Truffle by kayla thompson
These truffles are loaded with superfoods that will fuel your training!
Ingredients
1 scoop tony sfeir protein powder
1/2 cup coconut oil (melted)
1/2 cup almond butter
2 tablespoon cacao powder
1/4 cup agave
1 tablespoon gojji berries

Directions
Combine all ingredients in food processor.
Pour into individual cupcake patty liners.
Transfer to fridge or freezer till firm.
Tip: Sprinkle coconut flakes on top before serving.
Enjoy

Protein pancakes by Ellie Burscough
1 cup of wholemeal flour
3/4 cup skim milk
1 Egg
1/2 scoop Tony Sfeirs Vanilla Ladies Slim Whey
1 tsp baking powder
1 tsp vanilla essence
1 tbs cinnamon
1 tbs margarine/butter
1. Pour in all dry ingredients.
2. Melt butter.
3. Add all wet ingredients.
4. Cook in frying pan.
5. Serve with low fat yogurt and mixed berries.

In terms of exercises this is the “crème de la crème” when you’re looking for an efficient, compound, lower body exercise that will give you results. That said, there are some people who for whatever reason simply can’t do the squat.

Let’s have a look at four of the alternate exercise that you could do to target the glutes rather than adding the squat to your workout routine.

The Split Squat:

The split squat is our first good alternative and is a perfect choice as it’s going to help to work the same muscles the squat did and actually call the core into play as well to a larger extent as it keeps you fully balanced as you go about the activity.

Furthermore, the split squat is ideal for anyone who is working out with a set of dumbbells and at home as that’s all you’ll need to complete the movement pattern. Be sure to perform an even number of reps on both sides to create good muscular balance.

The Romanian Deadlift:

The second exercise that you can add to the routine is the Romanian deadlift. This variety is ideal for those who struggle to get the weight up to their shoulders to squat because of the fact that they just aren’t strong enough in their upper body.

The Romanian deadlift is also a perfect movement for those who want to build lower body power as it will help to challenge the quads, hamstrings, and glutes. Be sure to keep the back in a flat position as you execute it to prevent lower back pain.

The Leg Press:

For those who are looking for a very similar movement pattern to the squat, the leg press is a great solution. The leg press can be performed with a variety of different foot positions on the pad in front of you, which will then change the angle of stress placed on the muscles. This will help you target the hamstrings or quads effectively and ensure you’re feeling it at all times.

When doing the leg press, make sure that you keep the back pressed flat against the back pad at all times in order to see best results and never lock your knees.

The leg press will not challenge your stabilizer muscles but will work your gluteus maximus, hamstrings, quads and part of your calves.

The Step-Ups:

Finally, another glute workout that you can add into the program is the step-up. Step-ups are an ideal at-home movement as they can be done on a step or bench with a simple set of dumbbells held down by your sides. Just be sure that you are stepping up onto a stable surface however as if you step up onto a surface that’s slightly cushioned or off balance, it may increase the chance of injury.

So there you have it. Nothing can replace the squat however, if you have no other choice and want to work your lower body; these are the top alternatives to doing the squat. Add these into your workout program and you’ll still make significant leg strengthening gains and improve the way your lower body looks.

Technique:

Each of the exercises described have their own specific technique which we have not covered in this article. Please maker sure that you are familiar with each exercise or consult a fitness professional before attempting.

Disclaimer: We recommend you consult your Doctor before starting any type of exercise or diet routine. Always listen to your body, if you feel pain, STOP, if pain persists see your Doctor.

If you found this article useful please like it and if you have a google+ account please +1 – thank you

When that’s the situation at hand, you don’t really care what you get as long as it’s something that will put an end to it.  Food cravings shoot through the roof and next thing you know, you’re sitting at the local drive-thru window.

If hunger is often getting the best of you on your weight loss program, it’s going to be imperative that you seek out some solutions to put an end to this before it destroys your efforts. Let’s have a quick look at a few methods to consider. Any of these should quickly calm your hunger pains and get you feeling well again.

Sip Hot Tea

One of the most effective strategies for doing away with hunger is to sip on a hot liquid such as hot tea. Dehydration itself can cause feelings of hunger to occur when what you actually are is just thirsty. In addition to that, hot beverages more than cold can help put an end to feelings of hunger as they tend to be more soothing on the stomach. So with both of these benefits acting in your favour, you really can’t go wrong with this quick tip. Try Green tea for the added antioxidant boost you get from it and the extra metabolic enhancing properties.

Shift Your Macronutrient Split

The second way to calm your hunger quickly is to consider shifting your macronutrient make-up of the diet. Lower carb diets do by nature tend to decrease the amount of hunger felt in the body so this is one very good way to gain control over it. While you definitely don’t want to avoid carbs altogether as that can cause extra hunger instead, do try and maintain a slightly elevated protein intake as well as healthy fat intake. This will ensure that you’re doing everything you can to keep yourself satiated between meals.

Get Active

Moving along, also consider getting active. Simply getting up and going for a walk can help to calm your hunger pains and as an added bonus, you’ll burn a few calories in the process. You do have to watch it with this tip however as there are limits. While some exercise can help reduce your hunger level. Too much exercise can just prompt additional hunger pains. A cardio overload especially can cause ongoing hunger that you just can’t get rid of, so listen to your body and what works best for you.

Fill Up On Fibre

Finally, the last way to combat hunger is to fill up on dietary fibre. Dietary fibre takes a long time to pass through your system and is going to quickly calm all your hunger pains. Meals that are devoid of fibre aren’t going to stick with you for a good period of time so it’s highly likely that you’ll find yourself wanting more food a short while later. Turn to foods such as fresh fruits and vegetables as well as whole grains to get the most fibre possible. Eat these with each snack or meal and you’ll be all set, feeling a difference in no time.

So there you have the most effective strategies for combating hunger and making sure you can stick with your diet plan. Make good use of these and you should have no problem seeing the weight loss you’re after.

If you found this article useful please like it and if you have a google+ account please +1 – thank you

The following morning you then convince yourself there is no point starting mid way through the week,  so you allow the rest of the week eating everything you can get your hands on and not doing one ounce of exercise because you will start on Monday!

You may be able to relate to this, I certainly can…the problem is that day never arrives, there is always something getting in the way..you may even be a few days into your new healthy regime and had one treat or missed one training session and this sparks a major blow out and a promise to start again tomorrow, after eating everything you can get your eyes onto!!

The thing is it can be really hard to get started especially when you have a busy lifestyle and have formed some bad habits.  I have put together some golden rules  to help you  to kick start the new healthy you today.

1:  Start Today:
In fact start straight away..As soon as you have made the decision to lose weight, tone up or get fit, don’t put it off.  Maybe you have made the decision while eating a packet of chips or eating chocolate.. put whatever it is down, even better throw it out and start straight away.  Maybe even put your running shoes on and head out for a walk or run depending on your fitness level. 
Whatever you do don’t put it off and have one more treat or even one more day of indulgence, this will make it so much harder for you in the long run. You will feel much better and more in control if you resist temptation from the get go and set yourself on the path to succeed right now.

2:  Set a Goal
It’s much easier to start and stick to something if you have a goal in mind.  This means actually writing the goal down, telling your family and friends about it and actually visualizing achieving that goal.  Take some time out and close your eyes and image you have already achieved what it is that you want.  How does it make you feel?  Who is there?  What are they saying to you?  And what are you saying to yourself?  What can you see, taste, smell and feel?

If emotionally charge your goal you will make it more real and this will give you more motivation to achieve it.
Don’t just do this visualisation once, make it also part of your daily routine.

 3:  Prepare

Sports and Fitness models Kelly Rennie and Justine Switalla talk about preparing their meals in advance and always having healthy snacks, protein and their meals with them where ever they go.  If you make your meals in advance or at the very least have a plan of what you are going to eat you are less likely to skip meals or grab for something unhealthy as you will be suitably topped up and if not you will have something healthy with you to snack on. 

If your goal is exercise related you can get prepared by having your exercise gear ready to go when you wake in the morning or take it with you to work so you can go straight from your job to the gym or out for a run, swim or whatever it is you decide to do.
4:  Keep hydrated
Often people mistake hunger for thirst!  If you have just eaten or it’s less than an hour and a half since you last ate and you still feel hungry, try grabbing for a glass of water instead of a snack and then wait for 20 minutes, you will probably find the hunger subsides. 
Keep in mind your body needs to be well hydrated to function properly.   If you are exercising you will be losing fluid through sweat. Our bodies are 75% water so just a loss of 2% through metabolic activity during exercise will have  a negative effect on your performance and health.

So make sure you carry water with you at all times and especially when you are exercising.

If you stick to some of these basic rules you will be well on your way to achieving the new healthy you without waiting for a tomorrow that never comes.