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Sanjeev Nanda tips on How to Lose Face Fat

2 Jun

The face is very important and that is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will straight away notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look like. If you just would flip through the magazines, the faces of the models are all very slim and well defined with high cheekbones, sharp nose and a lean face.

Curves of a model face

Model Face

Well, since so many people are looking for an answer to lose facial fat, here are a couple of tips on how to lose face fat. Before we move on to that, lets understand that there is no such thing as spot reduction. This means that if you are looking at a miracle pill or gadget that can get your cheeks down, you will be disappointed.

If you want to lose face fat, you have to begin with losing weight. This means losing excess water retention and also losing body fat. Usually, when a person loses weight, it is very noticeable that his face also gets sharper and leaner. Usually the face will slim down first because excess water is gone. Follow these simple steps to lose weight and you will get a lean, healthy and toned face.

Lose Face Fat Step 1: Drink lots of water.

You have to drink lots of water to stay hydrated. Drink at least 8 glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and don’t have enough water. As a result, it will store as much water as it can to keep you living and that is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.

Lose Face Fat Step 3: Reduce the alcohol

It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in you belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat!

Lose Face Fat Step 4: Bump up the calcium

A lot of studies have proven that taking at least 1200 milligrams of calcium from dairy if possible daily can help in fat loss. There is also a study that showed that half of the females in that study experienced reduced symptoms of PMS including water retention after consuming 1200 milligrams of calcium. So, do not eliminate dairy in your diet, have some in moderation.

Sources of Calcium

Sources of Calcium

Lose Face Fat Step 5: Calories out more than calories in.

This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!

Lose Face Fat Step 6: Control Your Salt Intake

Salt is another culprit of water retention. That is why when you snack with junk food that is high in sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods like pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When eating out, be careful of the gravy, some gravy use a lot of salt. Eat home and prepare your own food when ever possible! Sprinkle your salt, do not use your spoon, that way you can really control the amount of salt that goes into your food!

Lose Face Fat Step 7: Go For Weight Training

You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscles in your body, you can burn more calories while you do your cardio and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your cardio and also weight train.

Free Weight training

So, if you want to lose fat on your face, the main objective is to lose weight. By losing body fat, you will look much leaner and have a much more cut features because fat and water under the skin is reduced.

Sanjeev Nanda tips to Lose Weight in 2 Weeks

26 May

Easy Ways to Lose Weight in 2 Weeks

1. Beware scale obsession – weight should come off slowly – a half pound to one pound a week – as a result of cutting junk calories while fueling your body properly for the next workout and recovery. Think of your body as a high performance engine – raise the octane of the fuel you use and stop filling when the tank is full.

2. To lose weight in 2 weeks, you have to cut down on the junk foods (not completely), stop eating out and drink less sugary drinks, including the diet kinds.

3. Eat more fresh wholesome foods and whole grain products. It’s simply the best and loaded with the essential fiber to keep you satisfied longer. The simple rule is, try to get in 2 serves of fruits and 5 serves of veggies a day.

4. Make it a point each day to include a good habit like drinking one less can of coke or eating one more serve of fruit.

5. Eat 6 healthy mini meals a day to keep your stomach satisfied. The key here is eat in controlled portions and never go for that second serve or a super size meal. Stick to the 1 plate rule to keep your calorie intake at bay.

6. No matter what you’ve eaten, take note of how your body feels after a meal, rather than how you think you should feel. If you’re still hungry later in the day, treat yourself to a piece of sweet in season fruit rather than a sugar filled snack or dessert. Then go ahead and pat yourself on the back.

7. Food is not the enemy. Food powers your brain and your muscles; without it, you’ll lose your energy soon. If you missed a midday meal, eat a piece of fresh fruit or a handful of whole wheat crackers before you head for the gym.

9. It’s vital to stop buying junk if you want to stop eating junk! Be strong and avoid purchasing extra snacks. You’ll notice that both your grocery bill and snacking habits will start decreasing. If the foods aren’t there, you can’t eat them!

10. Your favorite exercise – only better – daily walker? Seasoned swimmer? You get kudos for your commitment, but you maybe short changing yourself. As you become more accustomed to your favorite activity, you burn fewer calories.  As your fitness improves, increase the intensity levels to challenge your body (but train with in your limits). Look at jogging 1km followed by another km of walking, rinse and repeat. It’s a great way to jolt the body’s metabolism.

Alternatively, look at a combination of interval training and strength training like Turbulence Training to get the maximum output from your body – And when combined with good nutrition, it is one of the easy ways to lose weight with.

Ladies, strength training is good for you too – you will not bulk up and with muscles, you will burn more calories.

11. Use your lunch break wisely – spend half your lunch break walking. Taking a midday walk or a run can boost your energy, and reduce stress. Best yet, it gives you more time after work with family or friends.

Sanjeev Nanda tips on How To Build an Attractive Mascular Body

26 May

Most people know that they need to lift weight to build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

Free Weight training

Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Squats for good muscle tone

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don’t think, they adapt), “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.” That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries… sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones. when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Leg Curls to build strong lower body

Sanjeev Nanda tips on How to Reduce Belly Fat

24 May

Jelly Belly. Love Handles.  Whatever you want to call it, the excess fat around your midsection that wiggles and jiggles in all the wrong places just isn’t pretty. Not only is belly fat unattractive, it can be downright dangerous to your health. Extra fat carried around your abdomen can increase your risk of heart disease. With so many pills, potions and programs flooding the weight loss industry today, many people are left feeling just plain confused about how to effectively reduce belly fat.

Belly Fat

Reducing body fat levels requires a three pronged approach that doesn’t come from popping diet pills or gulping down foul tasting drinks. Belly fat also won’t come off by trying to spot reduce only doing sit-ups or crunches. It’s just not possible to spot reduce, so don’t waste your time.

* Here is a safe, practical three pronged approach to get rid of belly fat.
Step 1 – Healthy Meals
Notice the word diet isn’t part of the equation. That’s because the word diet conjures up visions of carrots and celery and not much else. The word diet gives us nightmares of deprivation and hunger, and that’s not the image we’re looking for with permanent weight loss. Just because the word diet isn’t used does not mean you’re free to gorge on junk food at will. Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. Your should consistantly choose foods that are as close as possible to their natural state.
Step 2 – Cardiovascular Exercise
Regular cardiovascular exercise will reduce body fat levels. Where should you start? Wallking is great cardio! Put your shoes on and get moving for at least 30 minutes per day. It doesn’t matter how fast or how far you walk in the beginning, the most important point is that you’re moving your body aerobically on a regular basis. If you don’t enjoy walking then ride a bike, rollerskate, jog, run. Participate in whatever aerobic activity you enjoy.
Step 3 – Lift Weights
Yes, you did read that correctly! If you’re wondering what lifting weights has to do with effectively reducing belly fat, then read on. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. Muscles give you the power to carry on your daily activities more effectively and with energy to spare.
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