Why Am I So Tired All The Time Even When I Get Enough Sleep?

Why Am I So Tired All The Time Even When I Get Enough Sleep?

So….

You sleep like a baby, and it’s not as if your job is putting you through miles of cardio every day…

But still you feel tired!

Why am I so tired all the time even when I get enough sleep?

Here are the several things that could explain your sluggishness…


Fatigue Caused by Anemia


The exhaustion brought on by anemia is the result of a lack of red blood cells. These cells are responsible for transporting oxygen out of your lungs, and into the body’s important tissues and cells.

So how does anemia come about? Why is it affecting you all of a sudden?

Well, slow but steady iron or vitamin deficiency can be behind this medical condition – are you eating the right foods?

Injuries that could lead to blood loss or internal bleeding, also bring on anemia.

More serious medical issues like rheumatoid arthritis, cancer, or kidney failure can also be behind a bout of anemia.

So how do you know if you’ve got anemia, what are the symptoms to look out for?

Well first off the bat – you’ll be pretty tired (go figure!).

Other symptoms include extreme weakness, difficulty sleeping, lack of concentration, rapid heartbeat, chest pains, and headache.

Most types of simple exercise will absolutely exhaust you: walking down the street, even taking the stairs (both will result in a loss of breath).

Fatigue Caused by Anemia

 


Dehydration – Are You Drinking Enough Water?


This one actually caught my father (who’s 72) out!

We were worried about the state of his heart due to his extreme bouts of fatigue…but it turns out that a diet of mostly coffee, and red wine at night…is NOT good enough for the human body.

Let’s be honest – he’s old enough to know better! 🙂

Anyway, dehydration is no small matter; it can cause fatigue, lower back pain, bags under the eyes and anxiety, to name just a few symptoms.

He (my dad) made a few lifestyle changes – mainly by buying a mountain bike and drinking pints of water throughout the day…and it worked like a charm.

Experts say that even mild dehydration, brought on by simple daily activities, can alter a person’s mood, energy levels and memory function.

Are you drinking enough (plain) water every day?

Dehydration - Are You Drinking Enough Water?

 


Thyroid Disease


The Thyroid gland is often referred to as the ‘master gland’ because the hormones it secretes impact almost every bodily function.

The regulation of body temperature, your heart rate, how much protein you produce, metabolic rate and overall energy levels – are controlled by this ‘master gland’.

Thyroid disease may be the main cause behind your feelings of sluggishness, here are some of the more common symptoms:

  • fatigue
  • moodiness
  • muscle and joint pain
  • weight gain or loss
  • vision problems
  • poor work performance
  • changes in body temperature
  • changes in appetite

There are a handful of remedies linked to Thyroid disease, but we would obviously recommend a visit to your GP/doctor to find out which is the most suitable course of action for you!

Tiredness Due to Thyroid Disease

 


Weariness Caused By Emotional Stress


We all get a little stressed out from time to time – but did you know that this kind of emotional turmoil could be the key to why you are feeling so tired all of the time?

Emotional stress can play havoc with your energy levels, especially when/if this stress reaches point of an anxiety disorder or effects your sleeping patterns.

Emotional stress can be linked to your genetics, your diet, your lifestyle choices, poor gut health and individual brain chemistry.

Stress and anxiety are not to be treated lightly, they are currently the most common mental illnesses in the U.S.

Weariness Caused By Emotional Stress

 


Poor Choice of Diet


At this point in the article, you might have noticed that your choice of food has a say in how your energy levels balance out.

Your diet effects your hormone levels (causing imbalances), the quality of your sleep, your overall mood and current outlook on life, and your body’s neurotransmitter function (depression and anxiety).

Over the last couple of decades, the word ‘carboholic’ has started to pop up here and there, and is often linked to overall tiredness in health.

What is a carboholic?

Well, simply put – it’s someone that consumes way too many carbohydrates in their diet. Carboholic’s tend to feel tired more often than people who stick to a healthy, balanced diet.

You often find that individuals that overeat grains, refined carbs and sugary foods, tend to lack healthy fats, proteins and vegetables in their diet (all of which support ongoing energy).

Poor Choice of Diet Leading to Tiredness

 


Why Am I So Tired All The Time?


If you have any questions, thoughts or opinions on the subjects we have covered above, please feel free to use the comment section below.

 

SOURCES:

Disclaimer: The writers on this site ARE NOT medical professionals. We simply research trustworthy sources and put together our own articles on subjects.

The articles sources we used for this post include 7 Reasons You’re Tired All The Time6 Medical Reasons Why You Might be Feeling Tired all the Time and Reasons You’re Always Tired.

Is a Sweet Potato Good For You?

Is a Sweet Potato Good For You?

This article will be covering the health benefits of the rather popular sweet-tasting root vegetable – is a sweet potato good for you, and if so, WHY is it good for you?

Let’s take a closer look…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


 

 

Why Are Sweet Potatoes Good For You?


why are sweet potatoes good for you

 


Health Benefits of Sweet Potatoes


Sweet potatoes are considered as having a high nutritional value due to the amount of fiber and vitamins and minerals (iron, calcium, selenium, B vitamins and vitamin C) they contain.

The Vitamin B6 in the vegetable helps reduce the chemical homocysteine in our bodies – this chemical is known to have rather sinister links to degenerative diseases (heart attacks are top of the list!).

The strange orange color of the potatoes is due to the fact that they are high in carotenoids like beta carotene. These carotenoids help keep your eyesight in check and also boost your immunity to disease (they are part of the antioxidant family that fights cancer and the effects of aging).

So, interested in taking on this versatile veggie in some sort of recipe?

Roasted, puréed, steamed, baked, or grilled – the possibilities really are endless.

To finish of this article, I’ve included a couple of simple sweet potato recipes that might take your fancy. Don’t forget – the internet is a wealth of information when it comes to locating new meal ideas, so if the recipes below don’t do it for you, simply search for a few more!

 


Roasted Sweet Potato & Carrot Soup


A versatile vegetarian soup recipe that will do a great job as a meal starter or a healthy lunch alternative…

Click to enlarge:

Roasted Sweet Potato & Carrot Soup

To save time with soup recipes I’d always recommend using a blender, or soup maker, to mix up the ingredients within seconds!

 


BBQ Brisket with Crunchy Coleslaw & Sweet Potato Wedges


The man himself – Gordon Ramsay!

Gordon takes on an American classic with some sides in this video recipe tutorial…

Why Do I Feel So Good After Working Out?

Why Do I Feel So Good After Working Out?

Sure, exercise is good for us – we hear about it all the time (and it ends up making most of us feel rather guilty!).

This article answers the question “Why do I feel so good after working out?”

How does exercise manage to make you feel like a happier person and less stressed out, less anxious?

Let’s take a closer look…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

 


Dopamine – The Happy Pill 


Exercise is a surefire way of increasing the Dopamine levels inside your brain. Why is this a good thing?

Well, Dopamine is pretty much like a ‘happy pill’ that controls feelings of pleasure and happiness/contentment. The older we get, the less Dopamine neurotransmitter we can naturally produce.

So get out there – hit up that cardio and bully your brain’s dopamine production!

 


Controlling Stress


This is quite cool – because we all know how stressful modern work life can get!

When you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes.

So this ‘small measure’ of stress that comes in the form of exercise, is actually training your body to handle the ‘BIG stress’ situations when they arise. AKA – you will eventually be able to handle anything life throws at you (well, within reason!).

 


Boosting Confidence


In my experience, 99.9% of people that are looking to lose weight through exercise, have low confidence…usually because they are ashamed or unhappy with the way they look!

Most people experience some form of low self-esteem when they are overweight – period!

Low self-esteem is a nasty f##ker – it can get in the way of relationships (and your sex life), your career, and it can even eat into your goals and aspirations for the future.

When you begin to notice cardio taking hold, and your body shape changes, for the better – your confidence will begin to grow.

Exercise will not only make you like how you look, it will also make you feel stronger, more independent.

You also begin to feel in control of your body – as you see your body transform through your efforts, you feel accomplished, you now KNOW that you have the power to make drastic changes to your lifestyle.

 


Improving Your Sleep Patterns


When I was in my early twenties, I started seeing the first signs of my lifestyle catching up with my waistline, and I was NOT living in a healthy manner. I can remember that this was a time in my life where I was struggling to get in any sort of natural sleep.

I’ve got an addictive personality – so sleeping pills were never really an option for me…so I had to find another solution.

What was that solution?

Five-a-side football (or ‘soccer’, depending on where you are reading this!).

You see, exercising on a regular basis has been shown to improve sleeping problems of insomniacs, and people with similar disorders.

Almost immediately, I felt completely exhausted by about half eleven every night – which was amazing because I NEVER went to bed before midnight, EVER!

I also found that the new exercise gave me a bit of a ‘pep’ every morning, I was now able to jump straight out of bed…instead of crawling out of bed like a zombie!

All of a sudden I couldn’t wait to get the day started – I wanted to get out of bed as soon as I opened my eyes (it was a VERY drastic change from what I was used to!).

 

A Reason to Start NOW!


I know all of this sounds a little intimidating, especially if the whole concept of exercise or healthy living is new to you. BUT, get your head around the following fact…

If you have never exercised before or not for a long time, your happiness gains will be the highest if you start now. When you start exercising, the feeling of euphoria is the highest.

Surely that’s worth trying out?

Giving it a go is the first step!

If you have any thoughts or opinions on the subject we have covered here, please leave them in the comment section below.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Lose Weight Mountain Biking – Does it Work?

Lose Weight Mountain Biking - Does it Work?

I decided to write this article on whether or not you can lose weight mountain biking because of a radical change in my exercise and fitness life. Regulars to this website will know that I’m a dedicated distance runner…but all of that has changed over recent months!

I LOVE running and I love the effect it has on my overall weight – I feel good with it and I look good with it!

Unfortunately, the last decade of (rather hard) running has resulted in me seeing a lot of new injuries pop up in the leg and feet areas. Could this be something to do with the fact that I’m now in my early 40’s?

Maybe, but all I know is that I’m sick to death of the pain I’m causing myself through road running.

My most recent injury was an especially painful one, that lasted just over a month – something called metatarsalgia (and MAN did it hurt!).

The initial injury was bad enough…but as soon as I got rid of it…it returned…TWICE!

Anyway, all this pain pushed me down the road to change – I needed to put another form of cardio into my life, and the only one I liked the sound of was mountain biking.

So, is this form of exercise really any good for tackling that flab?

Can you lose weight with a mountain bike?

Let’s take a closer look…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

 


First Things First…


Okay, before we go any further – I really should throw a little warning out there!

In the past, I’ve considered myself a strong, strong runner. At one point – I was running over 8 miles every morning.

Now, I don’t know what it is about converting your cardio to a bike, but something’s not quite right!

bicycle riding weight loss

I’ve come to the conclusion that you are concentrating on different leg muscles with both – you’ll get a sudden shock when you get on a bike (where has all my energy gone?).

Seriously – it doesn’t matter how fit you think you are, or how far you run every day – if you haven’t been on a bike for a while – you are going to pay (well, over the first few days anyway!).

 


Biking For Weight Loss


Okay – after reading the paragraph above, this first step should come as no surprise to you…

Start off moderately.

Your aim is to get at least 100 minutes of riding under your belt in the first seven days, but ONLY at a pace you feel is comfortable.

Biking For Weight Loss

Gradually increase the length of your bike rides and aim for 150 minutes of bike riding a week…but if you feel you can go an extra 50 minutes or so…go for it!

As with all cardio – more is better.

Up until this point – I would stick to country/rural roads. Once you have got up to the 150 minute mark, then it’s time to challenge yourself a little further.

Choose more challenging, less developed trails and include more hills in your workouts. This may slow down your cycling, but it will increase the intensity of your workout.

Boosting the intensity like this, will eat into the calories faster.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


Biking Weight Loss Results


As a general guideline, know that a 190-pound person will burn about 649 calories in an hour of mountain biking, while a 133-pound individual will burn about 433 calories.

Now, most people reading this are going to think that mountain biking for weight loss is a magic bullet – just get on the bike and watch the weight fall off. Never the case, I’m afraid.

If you go out for a two hour ride, get a load of miles under your belt, then return to demolish a kebab and four pints of beer – you have just killed your exercise efforts!

Biking Weight Loss Results

Cardio must go hand in hand with a relatively healthy diet. You don’t have to hit up a Weight Watchers program, but you do need to eat slightly more sensibly than before.

Three decent meals a day is fine – but don’t graze, and stay away from fizzy drinks and ‘snack’ food.

 


Lose Weight Mountain Biking


Now it’s over to you – what are your experiences with trying to lose weight through mountain biking?

Do you have any tips you feel would benefit the readers of this article?

Please leave your thoughts and opinions in the comment section below.

The Worst Processed Foods List

The Worst Processed Foods List

Surely few people these days can claim to be unaware of how bad eating processed foods can be. A diet laden with large amounts of processed food is likely to reduce the chances of good health and increase the amount of body fat.

This article gives you the worst processed foods list so you know what to avoid.

Processed food is typified by the use of artificial ingredients, refined ingredients, and has been created using a chemical process. Here we list the worst processed foods that you may not be aware of…

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE

 


Sugary Drinks


Drinks high in sugar are one of the worst sources of sugar in most people’s diets.

When you consume large amounts of sugar it increases your cravings for more sugary foods, and eating large amounts of sugar can ultimately lead to many diseases not just obesity. Heart disease, diabetes, cancer, and high blood pressure are just a few of the associated illnesses.

 


Processed Meat


Meat, in general, can make up part of your healthy diet, processed meats, on the other hand, will not. Processed meats will often contain additives to make them last longer on the shelves, as you might have guessed these additives aren’t a great addition to your diet.

 


Cookies and Cakes


Cakes and cookies are delicious to eat, but we know full well they’re not a good dietary choice. They contain a little in the way of nutrients and are very calorific. Add to that a lot of refined sugar and trans fats, making these treats something to avoid.

 


White Bread


The nutrients that at one point were contained in the wheat flour has all but been removed in the refining process, leaving you with no nutritional benefits.

Whole grain bread is a better choice.

 


Low-fat Yogurt


Yogurt is a healthy choice, right? Not necessarily, many yogurts that make claim to be healthy are actually packed full of sugar.

Often extra sugar is added to make up for the reduced fat content, and if the yogurt has been pasteurized the good bacteria will have been removed.

 


Ice Cream


Ice cream is low in nutrition and high in sugar, so clearly a bad choice for a healthy diet. Larger portions also don’t help matters, but it’s just so tasty.

A healthy alternative would be to make your own with less sugar or adding sweetener instead.

 


French Fries and Potato Chips


Eating chips or fries has long been associated with increasing weight, and unfortunately, there isn’t a way to make them healthy. A better alternative is raw carrot or nuts.

The roasting or frying of potatoes causes a carcinogen to form and is best avoided, though boiling doesn’t cause this to happen.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


Fruit Juice


You would think that drinking fruit juice is a healthy option, but unfortunately, they contain high levels of sugar and therefore need to be reduced or removed from consumption.

 


Processed Cheese


Processed cheese is often made from un-fermented dairy by-products and may not contain any actual cheese. Other ingredients may include sugar, salt, and food coloring, which make it easy to see why this isn’t a good thing to add to your diet.

 


Agave Nectar


This sweetener may appear to be a healthy option, but in reality, it contains more fructose than you would expect. Fructose has been linked to an increase in the likelihood of developing diseases such as diabetes.

 


Pizza


Pizza is an obvious unhealthy food which is high in calories and made with ingredients which are frequently processed. If you want a healthy pizza make your own, using better ingredients than your local pizza parlor would.

 


Fast Food


Another obviously bad food, which is popular because it’s very tasty and very cheap. It is, however, a false economy, you will pay later with worse health and a higher chance of chronic disease.

 


Vegetable Oils


The rise in the use of refined vegetable oils has been linked to increases in cancer rates. Better to use olive, avocado or coconut oil.

 


Candy Bars


These sugary treats aside from being packed with sugar, contain refined wheat flour and other low nutritional value ingredients. Unfortunately, a high sugar food such as this doesn’t reduce hunger it just increases your body’s demand for more sugar.

Dark chocolate is a good alternative snack.

 


Margarine


Margarine has been created to mimic butter as closely as possible without actually being butter and as a consequence is packed with lots of bad things. These include refined vegetable oils and trans fats which you’ll want to steer clear of, better just to buy butter.

 


Sweetened Coffee Drinks


Coffee by itself can actually have a beneficial effect on your health, containing antioxidants and can reduce your chances of getting diabetes. As long as you don’t add sugar and cream it’s not an unhealthy choice.

 


Low Carbohydrate Junk Food


There has been a recent increase in the sale of low carbohydrate junk foods, which unfortunately contain little in the way of nutrition, but contain a lot of bad refined ingredients instead. Best to avoid them.

 


What Makes Processed Foods No Good for Us?


What Makes Processed Foods No Good for Us?

They are designed to taste great first and foremost, which means chemicals are used to create a nicer eating experience.

As you can imagine, these chemicals are unlikely to be nutritionally good for you. A cocktail of chemicals which is used to create an unnatural flavor isn’t really likely to also be a healthy choice too.

Not only are processed foods low in nutrients, but they’re unlikely to contain any natural source of fiber either, with many vitamins and minerals being removed during the refining processes also.

Refined carbohydrates tend to be a common feature of processed foods, and high levels of carbohydrates from an unnatural source do clearly not make for a healthy diet.

Processed foods normally also contain high levels of sugar, trans fats, and refined vegetable oils. None of these ingredients are something you should be indulging in for a healthy lifestyle.

Overall it seems clear, that eating large quantities of processed foods will lead to a much less healthy and likely shorter life.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

Simple Foods That Help Fight Colds

Simple Foods That Help Fight Colds

In this article we will be taking a look at a handful of simple foods that help fight colds. Find out what food choices are best to boost your weak immune system and kick that cold into touch!

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

 


Foods That Help Fight off Colds


Your head is pounding, your nose won’t stop running, your bones ache and you can’t stop sneezing – it’s cold virus time yet again!

While cold symptoms vary, all versions of the common cold are respiratory infections caused by more than 200 possible viruses…that’s a lot, isn’t it?

Think about it for a minute – if you have a weak immune system, you are opening the doors for over 200 viruses to walk into your bloodstream!

Thankfully, there are numerous foods and nutrients that can play helpful roles in prevention or treatment of pesky viruses.

So let’s take a closer look at them…

 


Sardines


Sardines

New studies have concluded that the high levels of omega-3 fats in sardines are an excellent way to fix a weak immune system. Apparently these fish fats do a great job of boosting your functioning of immune cells.

Sardines are actually a great choice if you are going for omega-3 fats, as a three-ounce serving of canned sardines provides 1,259 milligrams of omega-3 fats (much more than larger fish like trout).

 


Garlic


Garlic

Yeah okay – it’s a bit of a bind putting up with the smelly breath all day (especially if you are in work!), but allicin, the major active component found in garlic, is wicked for taking on the common cold.

This allicin gives garlic it’s antimicrobial and antibacterial properties. It’s also pretty awesome for healthy gut flora, which rids the body of toxins, bacteria and viruses.

So forget about the smell – get on the garlic (besides, you don’t want to get within breathing distance of someone with a cold anyway!).

 


Oysters


Oysters

Got to be honest with you here – not my first choice of foods when I’m 100% healthy, let alone feeling ill and queasy!

But, Oysters contain more of the nutrient Zinc per serving than any other food…and zinc is pretty handy when it comes to colds.

According to research published in a Canadian medical journal in 2012, zinc appears to shorten the duration of cold symptoms in adults.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


Food Rich in Vitamin C


Food Rich in Vitamin C

Foods rich in vitamin C still top the list when it comes to PREVENTION of cold viruses…although recently, arguments have arisen regarding how useful it is when you’ve already succumbed to the illness.

Simply look at your diet and ask yourself – are you eating enough fruit and veg every day to support the healthy function of your immune system?

You’d be surprised at how many people are not!

Dark green vegetables, peppers, kiwi fruits, citrus fruits – make sure your daily diet is up to scratch.

 


Oats and Barley


Oats and Barley

Oats and barley are well known for keeping us full and satisfied due to the amount of water-soluble fiber called beta-glucans they contain. What most people don’t know is that this fiber can increase the number and function of protective immune cells.

Simply put – beta-glucans do a great job of boosting your immune system!

 


Eggs


Eggs

I don’t know about you, but, the last thing on my mind when I’m feeling under the weather…is cooking something complicated…

So how about eggs?

Seriously – we’re back onto the zinc subject once again!

Yeah, eggs provide you with a decent dose of zinc, which we already know, helps shorten the duration of cold symptoms in adults.

Why not try scrambled eggs – a quick sprinkle of Aromat and bang them in the microwave for 2 minutes (lovely on toast!).

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

 


Good Old Chicken Soup!


Good Old Chicken Soup!

Well I had to include this one really, didn’t I?

I’d go as far as saying that 99.9% of you reading this have heard those immortal words from your mother: “Chicken soup is the best thing for a cold”

Well, I wouldn’t go as far as saying it’s the BEST thing for a cold…but mommy was partly right!

Research shows chicken soup calms congestion and mucous. On top of that, the hot broth prevents dehydration and can soothe a sore throat.

Listen to your mother guys – listen to your mother!

 


Cold Green Tea


Cold Green Tea

Can’t really put this one in the food category – but it’s interesting enough to include here anyway…

Green tea is known for being jam-packed full of antioxidants. Now, these antioxidants are pretty awesome at helping out your immune system, even when you’re already sick.

Why drink it cold?

Well, the hot water tends to kill off a portion of the antioxidants.

 


The Best Foods For a Cold


Now it’s over to you – do you know of any foods that help fight colds that we have not covered here today?

If so, we’d love to hear from you!

Please leave your suggestions in the comment section below.

How to Lose Weight in the Lower Body

How to Lose Weight in the Lower Body

Everybody’s heard of skipping leg day. Everyone’s seen those gym rat guys who only bother to work out their upper bodies and end up looking ridiculously top heavy. For them the problem seems like an easy fix, simply gain some weight on their legs. For a lot of women the opposite can be a problem however, and they can’t seem to figure out how to lose weight in the lower body.

It’s called the pear shape and you’ve already seen it in women everywhere. Although it is flaunted by some of the hottest women in the world, the pear shape body can be hard to get right, and extremely frustrating to be stuck with.

So just how can we work to target these problem areas in the lower body that seem to gather all the body’s fat into one little place, and then stubbornly hold on to it no matter how much you work?

You probably already know what you basically have to do, but the secret is not in that you do, but how you do it. Let’s look at a few different things you definitely need to try…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


1: Gain Muscle


There unfortunately isn’t a single exercise that works to reduce fat in just one region of the body, instead the body will use fat from wherever it likes for whatever exercise you might be doing.

The bad thing for people specifically trying to lose weight in the lower body, is that this isn’t directly possible.

But that doesn’t mean you shouldn’t exercise, in fact quite the opposite. If the whole body gets fitter then it will burn more calories without you even having to do anything!

Gain Muscle

Ever wondered why body-builders need to eat so much? It’s because muscle mass takes a lot more calories to maintain than body fat does. If you slowly build the muscle in your whole body it’s like pushing a snowball from the top of a mountain. The further the snowball travels the bigger it gets.

The same is true here, the more muscle you have, the more fat you will burn.

You would never believe it but the human body actually burns the highest percentage of fat when it’s sleeping!

So once you have some good muscle doing the hard work for you, you’ll find it much easier to lose weight all over.

 


2: Understand the Exercise


To keep the balance of exercise perfect for fat loss and muscle growth it’s important to understand the differences between types of exercise. We don’t often want to cross over in what’s called Anaerobic respiration.

This is when your body can’t get enough oxygen to break down fat cells, so uses glycogen instead. If we want to lose fat we need to work hard, but not too hard. Hovering around the 60-70% level of our maximum heart-rate should be perfect.

Understand the Exercise

This type of low intensity exercise is also great for our muscles. It allows nice lean muscles to develop in your hips and thighs. These will replace the larger fat stores and use more calories just by existing, so a real win-win in the fight against the pear shaped problem.

 


3: High Intensity Bursts


Just adding a few high-energy bursts into your exercise regime can be extremely beneficial. A 30 second sprint followed by a 3 minute jog is much more effective than one without the other. This type of training is called H.I.I.T and it is used by trainers all over the world for a number of reasons.

One is that it allows you to reach that peak effort again and again in a single session. Another is that it permanently changes how your body stores fat. The third reason is genuine magic. Due to a little thing called EPOC your body will continue to burn excess calories by itself for a whole 24 hours after a H.I.I.T exercise.

So how do you lose weight on your lower body?

By making your whole body work for you. Obviously exercise isn’t everything. You can’t be eating huge amounts of fat and expect to lose equal amounts and then more. You have to make sure you are using more calories than you take in, every single day.

Losing weight is a two player game. You and your body are in it together, and as long as you are willing to put the hard work in, your body certainly is too.

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

The Best Way to Start Getting Healthy

The Best Way to Start Getting Healthy

Sick and tired of the beast that is looking back at you in the mirror? In this article we will be taking a look at the best way to start getting healthy – change your lifestyle and feel more at home within yourself…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

 


I Hate That Bloody Mirror!!!


Yeah we’ve already covered that ‘mirror feeling’ – it’s happens every morning to 99.9% of us (seriously – it does!)

And you say to yourself, “When did this happen? How did I miss it? I’m going to trim down and get back in shape!”

Just one problem – you have no real idea where to start…and HOW to start!

This might be the very first time you’ve tried to shed that beer belly and get healthy. Sure, things didn’t exactly go to plan last time, or any other time you’ve tried it…but you’re convinced you are going to succeed this time…this time you are making a STAND!!!

Fat looking in the mirror

So, you slam into Google, and find website after website that promises a six pack within a fortnight…without dieting, without exercise…without doing ANYTHING!!!

Bingo – let’s do this…

They don’t work, you get overwhelmed, intimidated, feel like shit and crack open a beer…

 


What You Should be Eating


Let’s not beat around the bush here – we’re all grown ups and we know why we are in this shape…and what foods we’ve eaten to get ourselves to this point! 

You are fully aware that lean protein and vegetables are good for you – you are also aware that enjoying a beer with friends is a very important part of life (we all need to let off steam occasionally!).

Choose your food thoughtfully and make sure you eat enough. If you start putting exercise in your life AND start eating small amounts – it will work against your efforts.

Your metabolism will slow down to conserve what fuel your body does have, your energy levels will dip, you will struggle to reach the results you are after.

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

 


Make it Easy For Yourself to Work Out


When you get home from work take a couple of minutes to lay out your workout clothes for the following morning/day/whatever time you exercise.

Have it all ready to go – water, whatever you need to exercise comfortably, and then set your alarm for the next morning (if you choose to exercise in the mornings!).

Make it Easy For Yourself to Work Out

Do all this before you start to unwind after getting home from work. This forces you to just get up and do it, and not have to take the time to find everything or make excuses for why you can’t.

 


Start Walking More!


Even if you manage to get out and run six days a week, the real key to lifelong fitness is to simply be more active – move more and eat less!

Just leave the car where it is for once – if the weather’s fine – walk (have you seen the price of petrol these days?). Try making a conscious effort to walk whenever and wherever you can.

I recommend picking up one of those fitness watches/bracelets – track yourself and see if you manage to hit 10,000 steps a day (don’t go for a FitBit – get a cheaper alternative rip-off for under $15!!!!).

 


Sleep is Also a Priority


There’s no point making plans to get healthier if you are staying up until one in the morning playing Call of Duty – long term health depends strongly on the amount of sleep you get.

Sleep is Also a Priority

On top of this – too little sleep can also impair weight loss efforts due to raised cortisol levels.

Aim for at least seven hours a night.

 


Stick to it – The 30 Day Habit


Yep – thirty days, that’s how long it will take you to create a healthy habit. And if you can stick to something for as long as that…the chances are you’ll get into a routine of making better choices naturally and without thinking about it later on.

Don’t go into it with ’30 days’ on your mind – just take it real slow and handle one day at a time. Some days you are going to ache…other days you may have picked up a cold etc…

Just aim for sticking to it for thirty days – regardless of what obsticales are put in your way.

 


The Best Way to Start Getting Healthy


Do you still have any concerns regarding the health journey you are about to take?

Have you tried to get healthy before and failed miserably?

If you have ANY questions regarding the subject we have covered here today, please leave them in the comment section below.

 

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

The Best Abdominal Exercises To Do At Home

The Best Abdominal Exercises To Do At Home

In this article we will be taking a look at the best abdominal exercises to do at home. Not everyone can afford a personal trainer OR a gym membership – but controlling your stomach line doesn’t have to be that costly…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


Why Belly Fat is The Last to Go?


First of all, some people are genetically set up to carry more weight around their midsection, whilst others tend to store fat around the thighs or hips.

Men are more likely to fall into the belly bulge trap and develop excess fat around the stomach. Women tend to follow suit when they get through the menopause.

It’s worth noting that if older members of your family struggle to lose weight around their midsection, genetics could condemn you to the same fate!

This just means that you will have to go that extra mile to lose belly fat – try that little bit harder.

Changing things you can control, like your food intake and how much you move also has a huge impact on weight loss.


EXERCISE SETUP NO. 1


First things first – we just had to include a workout video that starts with the mighty caption – ‘Washboard Wednesday’

I mean – how cool is that?

But it’s not the only reason behind us showcasing the video here, this is an excellent exercise setup for both men and women looking to burn on those abs.

The video course goes through the following segments:

  • Two down One Ups for 45 seconds with extinction at 45 seconds
  • Figure 8’s for 60 seconds with extinction at 60 seconds
  • 21 Crunch for 12 reps with extinction at 12 reps
  • REST 30 SECONDS AND CONTINUE
  • Scissor V Ups for 45 seconds with extinction at 45 seconds
  • Hip Touch Planks x 15 each side with extinction at 15 each side
  • Russian V Tuck Twists x 16 reps each side with extinction at 8 reps

This home ab workout system follows the A-X six pack progression. This takes you through all of your home ab exercises in a specific sequence. You want to perform your lower ab exercises when you feel in top notch with your energy and strength (when you are at your freshest exercise point) because these exercises are very challenging.

The instructions in the video are setup to be used around 5-6 times per week for optimal results. It’s also a good idea to make sure your nutrition habits are in check before you take this video on!


EXERCISE SETUP NO. 2


We decided to include two exercise setups in this post because the first offering wasn’t totally ‘female-friendly’ in our book! Sure, it’s aimed at both men and women, but sometimes tutorials taken by the same sex athletes work best.

This particular exercise plan comes from YouTube’s holistic health princess Sarah (from the channel Sarah’s Day).


Why Belly Fat is Hard to Lose


Yeah, you’re not imagining things…and you’re certainly not the only one out there!

Belly fat is, and always will be, harder to lose than fat in other areas of your body.

Remember that exercise alone will sometimes fail, even if you go at it like a maniac!!!!

Why?

Well a lot of people put up barriers without even realizing it – alcohol consumption, eating too many processed foods, eating the wrong fats, stress, not getting enough sleep….

The list goes on and on – and all of these factors can effect your weight loss efforts!

If you have any questions regarding the subject we have covered here today, please leave them in the comment section below.

The Fat Burning Kitchen Guide – Your 24 Hour Diet Transformation to Make Your Body a Fat-Burning Machine. Find Out More HERE!

Natural Treatment For Depression and Anxiety

Natural Treatment For Depression and Anxiety

We all experience bad weeks, that eventually lead to the point where we don’t really want to get up and handle the day in front of us – life is challenging, that’s what makes it interesting (most of the time!).

But what happens when you get this feeling every time you wake up?

That uncomfortable feeling that seems to grip every inch of your body – what’s the point? Why bother?

Depression is a serious issue – just ask anyone who has suffered from it.

The most obvious solution is to take yourself down to the local surgery, get loaded up on a course of pills…

But they bring the side effects – and the news surrounding antidepressants hasn’t exactly been positive over the last decade or so…has it?

In this article we will be taking a look at options for a more natural treatment for depression and anxiety.

Now, I’m not a doctor, or even a medical professional – these treatments are based on information I have gathered over the years.

I’m not promising miracles here – but they have been known to bring out brilliant results in some cases (and they’re completely natural!).

Perhaps one or a combination of these treatments can help you to feel like yourself again…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE


St. Johns Wort For Depression


St. Johns Wort For Depression

Before we go into this herb – I should point out that there are dangers involved when mixing it with a selection of antidepressants and anti-anxiety medications.

If you are considering using this option for depression – please, please, please check with your doctor first IF you are using medications!

There are actually records stretching back hundreds of years involving St. John’s Wort being used for depression. A recent study (around the 2010 mark!) in Europe concluded that it has effective properties that fight depression and a lot less side effects than regular medications.

It is worth pointing out that this report was only handling people with ‘moderate’ depression.


Ashwagandha Uses and Benefits


Ashwagandha Uses and Benefits

Indian Cherry, or Ashwagandha, is a herb that has been used for hundreds of years by Indian practitioners.

It apparently naturally aids the thyroid and adrenal glands, in turn helping you handle the stress levels you feel. It’s also pretty good at creating a calming effect over the central nervous system – killing off anxious feelings.

Ashwagandha is also known for it’s sedative effects, resulting in many people taking it to handle depression-related insomnia.


Yoga Poses For Depression and Anxiety


Yoga Poses For Depression and Anxiety

If your depression levels are bringing on unnatural feelings of anxiety, Yoga could be a great way to find some peace!

Our bodies contain a stress hormone called cortisol and many Yoga experts believe that certain poses can help reduce this hormone.

Yoga is a great way to improve and strengthen the link between mind and body – helping you feel more in control of your emotions and your primary thoughts.

For more information on Yoga poses for beginners, check out this video here.


Does Exercise Help Anxiety and Depression?


Does Exercise Help Anxiety and Depression?

Yes, in the past I have personally found exercise to improve my mood when the whole world seems to be coming at me from all sides!

You don’t have to run miles and miles every day – a simple half an hour walk will improve your overall state of mind.

A recent study from the University of Toronto concluded that even moderate levels of exercise are great from stopping various forms of depression setting in, and taking over your life.


The Benefits of Psychotherapy For Depression


The Benefits of Psychotherapy For Depression

Sometimes, something as simple as having someone to listen to you is enough to stem the tide of depression.

A psychotherapist is trained to listen and can support you in having more positive thoughts throughout your week.

Psychotherapists can put you through a course of Cognitive therapy – an effective way of locating negative thought patterns then changing their path, leading them to less harmful parts of the brain.

With consistent questioning and challenging, psychotherapists can alter these damaging thought patterns and even change the setup of your brain to a more positive one.


Natural Treatments For Depression


Now it’s over to you – have you had any experience with using natural treatments for depression?

I’ve also heard that music therapy and Meditation/Mindfulness can help – do you have any personal experience with these?

We would love to hear about your experiences with handling depression, please consider leaving them in the comment section below.

The Fat Diminisher System is the complete game changer for men and women when it comes to losing weight – Find out more about this revolutionary product HERE