Your Weight! Your Health! Your Skin!

Yesterday, we looked at the amazing benefits of having whey protein as part of your nutrition . . . it is now time to look at soy protein and what it can do for you!

Soy protein is one of the front runners when it comes to protein sources. It comes from soy beans and soy beans have no cholesterol and no fat (or a little). Also advantageous is the fact that there is no lactose in soy beans, this will be a big plus for people who are lactose intolerant.

Soy beans contain phytochemicals and they are also a great source of fibre, iron and B vitamins among others.

Soy protein comes from plants which come with certain advantages. Because soy comes from plants, it does not have antibiotics or parasites that sometimes can contaminate the animal products.

• As mentioned earlier, soy is low in fat and cholesterol. This makes it a great substitute for other protein sources, and this is a great alternative for people who are looking to drop a few pounds, while still providing the body with an adequate amount of protein.

• Soy protein reduces cholesterol and help to reduce the risk of heart disease. Cholesterol and heart disease can be detrimental to the body.

• Even though soy protein does contain calories, studies have shown that consuming soy protein reduces abdominal fat as opposed to dairy protein.

• Soy protein has been said to reduce certain cancers such as breast and prostate cancers, because it contains powerful antioxidants.

• Soy protein promotes a healthy immune system

• Soy beans are a great source of protein for vegetarians as they cannot get their protein from animals.

Unlike other protein sources like whey protein, soy protein is safe to consume in huge quantities. However, your doctor would be the best person to advise you, especially if you have certain allergies to it or if you are on some prescription medicine that may interfere with it. Otherwise, stock up on the soy protein and start eating healthily.

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On my journey to continue eating healthily, I stumbled upon whey protein and its health benefits.

What is whey protein? Whey protein is a natural, high quality protein that is from cow’s milk. It is a rich source of  essential amino acids needed on a daily basis by the body. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.

Here is the good news, there is no cholesterol or fat in whey protein. Whey protein has other amazing health benefits, which will make you want it in your diet. Let us look at the benefits:

• Whey protein is good for the body because it contains little to no fats and carbohydrates. It also contains an inordinate amount of essential and non-essential acids. As a result of this, it is quite popular in low carb and high protein diets.

• Pregnant moms should love whey protein. Whey protein increases the baby’s immune system, as well as improving the baby’s development.

• Whey protein scores big points with athletes. This is because whey protein contains the amino acids that enhance athletic performance. Whey protein also enhances muscle growth and muscle synthesis. This is great news for bodybuilders.

• Whey protein can help in healing wounds. The body needs increased amounts of protein to heal, and whey protein is the recommended choice for high protein products.

• Whey protein helps protect the body from degenerative diseases that affect the body’s muscular system, nervous system and skeletal system. People who suffer from cancer, diabetes especially type 2 diabetes and HIV experience symptoms that cause deterioration in muscle growth. For cancer patients, they also experience a weaker immune system. For diabetes 2 patients, the whey protein helps in controlling the glucose levels. Whey protein comes to the rescue with providing a great source of protein while promoting good health and strengthening muscle growth.

• Whey protein promotes good aging. As we grow older we lose muscle mass and our bones deteriorate, and this protein can slow both processes.

Yes, whey protein is really great for the body, there is downside to consuming too much of it though. It can cause liver complications for you.

The next logical question to ask would be, what is optimal whey protein consumption? The recommended whey protein intake is a gram of whey protein for a pound of body fat. For example, a person who weighs 195 pounds should consume 195grams of whey protein or a little less.

It would be wise to consult your doctor on this, he will be able to give you your daily intake so that you do not overload your liver.

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What can cardio do for you?

For people who want to lose weight, cardio training has to be part of the plan. Cardio is not something new or foreign, it is any activity like jogging, cycling, walking, aerobics and the like that gets your heart pumping and causing you to sweat. Basically cardio is any activity that you can embark on that elevates your heart rate.

What do you get out of cardio training?

• Cardio training will give your body energy. When you do cardio training, it might be hard at first and you will be out of breath, but with regular training, you will experience higher energy levels and endurance.

• Cardio helps prevent diseases. These include diabetes, high cholesterol and certain cancers. It also strengthens your heart and lungs, which translates to adding more years to your life.

• Cardio helps in maintaining weight. It is great for people wanting to lose weight because it burns calories, and it is also great for people who want to maintain their weight. For people with fat in some areas of their bodies that they want to get rid of, cardio is the best way to start melting those fats away.

• Not only will cardio burn fats and help you lose weight, it will increase your metabolism. This is great because you can still burn fat long after you are finished with your exercise.

• Doing cardio can help you build your muscles. Yes, it might not be as effective as strength training but it involves muscle groups that are being worked out.

As great as cardio is to people who want to lose weight, eating healthy has to be part of the plan. Combining cardio with healthy eating will increase your chances of losing weight and getting the body you want.

Also, you need to do cardio exercises on a regular basis. For starters you can do cardio for at least 20 minutes, 3 to 5 days a week. As your body builds endurance and as you get fitter, increase the length of the cardio, as well as the intensity. Make sure your body does not get used to the cardio as it will get less responsive to it. I would recommend different intensity levels and different time frames for each cardio workout that you are going to do.

Here is an example of this:

Warm up: 3 minutes of walking

Brisk/power walking or jogging: 30 minutes

Cool down: 5 minutes of walking

The 30 minutes can be broken down into mini intensity level exercises and you can alternate between brisk walking and jogging to create change in the workout. For instance, you can brisk walk for 3 minutes and then jog at a high speed for a minute, brisk walk for another 3 minutes and jog at high speed for 2 minutes and so forth.

You can also do different sets of combinations that can include cycling and aerobics just to mention a few. The important thing is to start on it as soon as you can (if you haven’t already), do it at least 3 -5 times a week, do the exercise for 30 to 60 minutes a session and eat healthily. Get your doctor to clear you if you are planning on embarking on an exercise program.

If you have been looking for a program that can show you how to burn fat, this could be it. Designed by Rob Poulos, Fat Burning Furnace is a weight loss program that shows you how you can get slimmer and teaches you the 5 facts of permanent fat loss.

Bob spent years trying to find a good fat loss program, and finally came up with his own based on his experiences. The 128 page e-book has three different sections and is in digital format for instant download.

The first section will give you some basic information about fat loss and introduces the program. The second section covers the fitness aspect of the program and gives you relevant information about exercises and workouts. The last section of the book covers nutrition, so you know exactly what you need to eat with the exercise routine. You’ll also get many great bonuses and free tools, including email support. The book and bonuses cost $39.97 and you get a 60 day iron clad 100% money back guarantee in case you don’t like it.

Fat Burning Furnace System is basically a set of exercise routines combined with a basic eating plan, that aim to maintain pressure on your body to burn fat even when not exercising. The author does not believe in long workouts, or any sort of cardiovascular workouts, so his workouts involve just weights and can be completed in as little as 15 – 25 minutes a day.

The primary focus of the system is to perform some targeted exercises like curls for your arms, but perform them very slowly to maximize the impact they have. This also means you only have to do one set of the exercises, unlike the 3 sets most people are encouraged to do, which allows you to complete the workouts so quickly. Since Fat Burning Furnace is not a crazy fad diet, you should expect to see more modest fat loss results.

However, this doesn’t mean you won’t see great results quickly. Most customers show great results after only a week, losing around 3-5 pounds. After about a month, many lose 10-15 pounds. These seem to be pretty normal results for people following the Fat Burning Furnace program. While results depend on many different factors, you should see results close to these if you follow the program correctly.

The system could include more information on diet and nutrition, and it looks like this was added afterwards to complement the exercises as it is not as comprehensive as the information regarding the workouts. Fat Burning Furnace is a fat loss guide that provides an easy to follow plan that is suitable for people with hectic lives. While it does focus on good nutrition and exercise, it won’t require you to make any dramatic changes to your life to see results.

If you’re willing to put in the effort with the Fat Burning Furnace program, you should see great fat loss results.

Now that you know about the dieting mistakes to avoid, let us now look at healthy eating habits that you should embrace.

Healthy eating takes planning, especially if you are on the move during the day. Without a plan you can find yourself eating unhealthy foods or foods that are empty in calories or eating irregularly, which can jeopardize your weight loss efforts and prevent your body from performing optimally. Here is my recommendation to healthy nutrition, which worked for me:

1. Cut down on fast foods. Yes I know that it can be very tempting at times and it can be hard to say no to that burger and fries or that pizza, but fast foods can be high in fat and calories.

2. Reduce your intake of fats especially the fat found in red meat and chicken skin. This fat is also a source of cholesterol, so not only are your weight loss efforts in vain you are seriously compromising your health.

3. Some of us do have a sweet tooth, but it is important to cut down on the sugar, especially processed sugar. If you do have a craving, opt for a fruit or 100% juice, instead of sodas and sweets.

4. Remember what your parents and teachers used to say about fruit and vegetables? They were right, it is very good for you. Try and aim for five portions of fruits and vegetables a day. The general rule is, the more color your fruits and vegetables have, the more beneficial they are for your body.

5. Eating out has proved to be a challenge for some people, but it does not have to be. Opt for grilled foods, vegetables and if you opt for salad, choose a salad that does need salad dressing. If you have to use salad dressing, opt for dressing that is light in fat.

6. Meal skipping is a big no. Aim for three balanced meals and a fruit or vegetable snack in between. This will ensure your body has the energy it needs and it will not go into starvation mode.

7. Regulate your portions. Rather spread your meal over a couple of hours instead of having a huge meal on one seating. Do not wait until you are nearing starvation to eat, because then you will consume more food than you need.

Maintaining your body weight is not just about looking good, it is about good nutrition and health. It shouldn’t be something that is done temporarily; it is a way of life. Losing weight will require that you eat right, control your portions and incorporate some form of exercise.