Diet Chart For Weight Loss – Why You Need One

Creating a diet chart for weight loss is a great way to keep track of your progress on any diet. One of the best motivating forces when one is trying to lose weight is being able to see progress over time. If you get on the scale and it shows that you’ve lost 2 pounds, you will be encouraged and probably be more likely to continue following your diet. On the other hand, if you don’t monitor your progress, chances are good that you will cheat and sometimes deviate from your weight loss plan. After all, if you don’t have a way of seeing how well you are doing, you can become disenchanted with your diet and stop trying to lose weight.

What is a Diet Chart?

Creating a diet chart for weight loss is a great way to keep track of your progress on any diet. A diet chart is simply a chart that allows you to record your weight at certain intervals of time so you can see if you are actually moving in the right direction and losing weight. It should include a place for the date, time of day that you weigh yourself and your weight. That is the basic diet chart that works well for its intended purpose.

What Else Can Be Part of a Diet Chart?

In addition to recording your weight, a diet chart for weight loss may include other categories that you might want to keep track of during the course of your diet. Health related issues that might be important to follow are such things as your blood pressure and blood sugar levels. When going on a diet, diabetics must pay careful attention to their blood sugar. When they test their blood sugar, they can record it on the diet chart along with their weight. Seeing how your diet is effecting your blood pressure can also be important. If it is out of range on a consistent basis, you may need to change or adjust your diet.

While you don’t want to make a diet chart for weight loss too complicated, you might want to add another field or two to give you a better idea of why your diet is or is not working. A plus or minus column is a quick way to see just how well you are doing. Each time you record your weight, take note of whether you gained or lost weight since your last recorded weight. The more minus marks, the more effective your diet. If you get a more or less equal distribution of plus and minus signs that would indicate that you are bouncing up and down or “yo-yoing” on your diet. Too many plus signs and you are not sticking to your diet or your diet is basically worthless.

Positive Reinforcement

When you decide to go on a diet, you need to see results. Creating a diet chart for weight loss is an easy way to keep tabs on your progress. All you have to do is take a quick look at the chart to see just how well you are doing.

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Accurate Fitness Routine That Can Keep Your Health

Fitness is a total state of being that encompasses your mind and your body. Even if you work out every single day you won’t get any healthier if you aren’t also nuturing your brain and soul. Healthy food and lifestyle decisions are also incredibly important if you want to achieve true fitness. There is a lot more to becoming physically fit than doing a bunch of random exercises whenever you seem to feel like it. Everyone has thought “I want to be more healthy” and “I want to be in better shape” from time to time. In order to truly make a go out of getting fit you need to be ready to make a commitment to your overall health. You won’t ever get totally fit if you don’t make yourself eat healthy foods and follow a healthy lifestyle. Of course, those are topics for another time. Here are a few hints that will help you develop your fitness routine.

Before you take on any sort of regular fitness routine, talk to your personal physician. If you want to make sure that you approach your fitness routine correctly, you should make sure to first get the opinion of a health care professional. Your doctor will help you to identify which areas in your life need the most attention. Your doctor will also help you develop an exercise routine that fits your health history as well as your current lifestyle. If you haven’t ever followed a workout routine before don’t try to do everything by yourself. Getting your doctor’s opinion on your starting point will help you decide exactly where you want to go and the way in which you will get there.

Remember that fat cells weigh less than muscle cells. You need to remember this fact especially if your primary goal is weight loss.

When you work out and eat a balanced diet you will probably shed inches but you might not shed many pounds. This will happen because you will shrink your fat cells while simultaneously building up and expanding your muscles. While you work on getting fit don’t forget to pay attention to your measurements. You might find that the numbers on your scale stay the same but the numbers on your clothing shrink. You need to remember this so that you don’t get discouraged while you work on getting fit.

Buy Wii Fit! Believe it or not this video game is actually quite helpful in aiding your fitness routine. This program allows you to work out in the privacy of your own home. It also teaches you some basic maneuvers so that, if you do decide to move to a public space to do your workout, you will have some knowledge under your belt. Plenty of people are too shy and afraid of looking silly to work out in public. Wii Fit helps you avoid this problem.

Never before has it been so easy to get a full workout in your own home. There are also plenty of other programs that utilize the balance board and the Wii console if you would like other options to help you get physically fit at home.

It is easier for a person to achieve real physical fitness–even if the idea of doing so seems intimidating. If you are willing to be patient and work hard there isn’t any reason you shouldn’t be able to achieve fitness.

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Protein – The Key To Muscle Gains

For years I struggled to gain and maintain my vertical. Once I figured out the following secret, I was accused of using steroids, which I don’t and never have. But the gains were significant enough that people started noticing. I’ll explain the secret to you here.

Proper nutrition is the most important factor in muscle gain. In fact, if you neglect this part of your training, you may find yourself suffering from muscle loss rather than realizing your muscle gain potential. The reason for this is because of anabolism and catabolism, talked about in detail here:

What your diet needs more than anything else

It’s protein. There’s a reason why this is the most important muscle-sustaining and -building element. Protein is what your muscles are actually made of.

Each protein is made up of amino acids which are classified in the two following categories:

Essential (must be obtained from food)
Nonessential (occurring naturally in the body).

In order for a protein to be usable it must have a full set of amino acids, both essential and nonessential. Many foods, although they contain protein, are not complete proteins and cannot be used for muscle growth.

Once you’re sure you’re getting enough protein, take a look at the amount of carbs you’re consuming. When you take a substantial amount of carbs after a workout, your body will release insulin, which will accelerate the pace in which nutrients are absorbed into the muscles.

Proteins and carbs are two of the most essential nutrients needed to increase your muscle gain. Make sure you’re getting enough of both so that your vertical will achieve its maximum growth.

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Related articles on vertical jump training: Jacob Hiller’s Jumping Manual, Free Vertical Jump Training Tips

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Build Your Own Multi Million Property Portfolio in Just 21 Days

If you were to look at the rich list for the past 10 years and study the occupations of the majority of the top fifty individuals listed you would find that they all have something in common & that would be property.

Property is and will always be the single best long term investment, you can ever invest in. If you have any plans about financially protecting your future or really generate wealth for yourself & family property must be at the top of your investments list.

Historically every 5- 7 years property doubles in price now this is not a new thing this has been happening for the last fifty years, now compared to any other investment whether it be stocks & shares, gold, diamonds, insurance, mutual funds etc when compared over any long term period property will clearly out perform.

Believe it or not building a property portfolio in a property slump is far easier to do than in a property boom. Why I hear you ask while property prices are at historic lows it has never been a better time to buy than right now today.
Low property prices allow individuals who once had little to no chance of getting on the ladder, a real chance to stand up and take their very first step. Savvy Investors have never had it so good with so many fantastic deals available to them with the added bonus of cheap finance many people who I come in to contact with just can’t stop buying.

So what is the difference between a savvy investor & you why is it that they can buy multiple properties every single month on end building their property portfolio, while for many owner property is nothing more than a dream.
The single most important thing to any serious property investor is their power team, look at like this if you were are a football coach your power team would be the players who play on the field, each player and the position that they play is vital to whether you succeed or fail.

A property investor power team is just the same it is made of professional individuals, companies or groups that each specializes in area of property which is vital for you’re deals as an investor. Your power team should consist of solicitors, mortgage brokers, financial advisors, accountants, tax specialist, property sourcers, property finders, lawyers, builders, handy men, architects, funders, estate agents, letting agents, & more. These are people that will ultimately make or break your deals, so choosing the right people is vital to your success, choosing right could give you an endless supply of fantastic deals & have all the right finance & knowledge you need to execute.

My name is Steve McCall & I am professional property Entrepreneur and one of the leading experts on creatively financing property deals. Creative Finance ultimately allows you to buy limitless properties earning you thousands in instant cash and tens of thousands in instant equity without having to spend a single penny out of your own pocket.

Diet and Nutrition for Weight Gain

If you’re naturally thin, then a proper weight gain diet becomes absolutely crucial in your endeavor to gain healthy lean muscle mass, probably far more so than your weight training program. The purpose of this article is to outline the fundamentals of a good weight gain diet and then we’ll look at specifically what and when you could eat over a sample day.


Consume More Calories

The only way to gain weight whether it’s fat or muscle, is to consume more energy than you expend. There is no escaping this basic law of human anatomy regardless of how many explanations you hear to the contrary. Admittedly some of us have faster metabolisms than others but that simply means that those who do need to eat even more again.


The basis of any weight gain diet should contain nutritious, high calorie foods. If you find to hard to put on weight then the greatest challenge you face is to consume enough energy without feeling full all the time. Don’t worry it can be done… quite easily!


So how many calories should you consume? Well, there’s probably a separate formula for everyone who asks the question. Some base it solely on your weight and age, others take lean mass into account and the most complicated have you recounting every bit of activity during a typical day…


To sum up, calorie counting isn’t much fun and this is not something you have to do long term. Once you establish a quantity of food and energy that maintains your ideal weight, you will know instinctively how much to eat each day.



The issue of how much protein we should consume incites fierce debate between Nutritionists, Bodybuilders and Sports Scientists alike. We’ll leave the debate for another article dedicated to the protein issue. For now…


The Recommended Daily Allowance (RDA) for protein intake is 0.8g per kg or 0.36g per lb of bodyweight. A 140lb person would need to consume about 51g to meet their RDA. Sports Scientists concede that athletes and bodybuilders need more than this and conservatively recommend up to 1.5g per kg or 0.7g per lb of bodyweight. However…


If you talk to the vast majority of bodybuilders they will advocate a much higher intake than this. And they have some convincing arguments. In fact although in the minority at the moment the anecdotal evidence from bodybuilders is being backed up by some credible research. According to many lifters, coaches and some sports nutritionists an ideal weight gain diet should contain up to 2g per kg or 0.9g per lb of protein. This might seem like a lot but don’t forget you are consuming more calories than the general population and those calories have to come from somewhere. Is it unhealthier that they come purely from carbohydrates or just from fat? It’s probably best it it comes form all three.


So why is protein important?


From a weight gain perspective protein is made up of amino acids. There are 20 in total and 8 essential amino acids must come from food. Weight training increases the demand for amino acids and will break existing muscle down if it does not get enough from a weight gain diet. Without adequate protein, and more specifically, amino acids muscle gain is unachievable.


Good sources of protein include fresh and canned fish, lean cuts of red meat, chicken, turkey, low fat milk and yogurt, low fat cottage cheese, egg whites, soy products and whey protein powder.



Any weight gain diet worth its salt will contain plenty of unrefined carbohydrates. Just because you’re increasing your protein intake does not mean you should omit or even limit your carbohydrate intake.


Carbohydrate, which is converted into glucose and glycogen in the body, is the only macronutrient that can supply your body with an immediate source of energy – essential for any type of training.



Certain dietary fats are crucial to both your well being and your ability to gain weight. One gram of fat contains more than twice the number of calories than 1g or protein or 1g of carbohydrate. A tablespoon of Flaxseed Oil contains as many calories as a banana for example so it makes sense to incorporate good fats into your weight gain diet. What is good fat?


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Without going into too much detail about how fat is subdivided, the fats you want to consume are monounsaturated fats found in olive oil and avocados, and polyunsaturated fats found in oily fish, flax, sunflower, safflower and cod liver oil and some raw nuts.


In short, a weight gain diet containing fish like mackerel, tuna and salmon (to name a few) or supplemented with a product like Flaxseed oil will not only help you build muscle but will keep you alive longer too.


Meal Frequency

Finally, forget about eating 3 large meals a day with a few snacks. The best approach to an effective weight gain diet is to eat 5 or 6 small meals a day. Separate them by 3 hours so your stomach has time to digest each meal fully. If your goal is to consume 3300Kcals a day I would eat 3 larger meals of about 700kcals and 3 smaller meals of about 400kcals. You will find an example in one of the articles below.

How to Gain Weight

See our Health Blog and also more read on

Muscle Building Diet Plan

If you want to build a muscular physique you know how important it is to lift weights and do cardio, right? But if you are to maximize your results in the gym then you have to create a muscle building diet plan as well. It is a must do and an essential part of the equation to a muscular physique. You have to supply your body with nutrients from foods that will build muscle.

So what is involved in building a diet that will compliment your workout strategy? There are four main areas to focus on.

1. Total Calories. You should be aware of the total calories you are consuming everyday and where those calories are coming from. Don’t assume you know. Start keeping a journal of everything that you eat with a breakdown of the macronutrient content. This is the best way to determine exactly what your total calorie content is. You have to take in enough calories throughout your day to supply your body with a continuous amount of nutrients.

2. Adequate Protein. Lean protein is the way to go. Lean sources of protein can be found in chicken and eggs. This is a must if you want to build quality, lean muscle. An adequate source of protein will help your body repair itself after a hard workout.

3. Carbohydrates. Carbs are the best source of fuel or energy for your body. If you cut your carbs significantly and for a prolonger period of time you will find yourself lacking energy and your workouts will suffer as a result. You need to supply your body with carbohydrates, specifically complex carbs to keep your body’s energy stores up. Good sources of complex carbs are oatmeal and wheat based products.

4. Drink plenty of water. This may sound too basic but it is an aspect of any muscle building diet plan that is grossly overlooked. You should be consuming 1 ounce of water for every pound of bodyweight you have. So if you weigh 200lbs. you should be drinking 200 ounces of water everyday. Just about everything in your body needs water to function – so make sure you are drinking your fair share.

It is as important to spend as much time planning your diet as it is planning your workouts. A solid diet plan that will compliment your workouts will include knowing your total caloric intake per day, consuming an adequate amount of lean protein and complex carbohydrates in addition to drinking plenty of water.

Establishing a good muscle building diet plan can be overwhelming if you don’t know what to do. If you need some help planning your diets, your workouts or both click here for some expert advice: Muscle Building Diet.

Full Body Fitness With Yoga

Kundalini Yoga is a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breathing with dynamic movement, and this combination helps deliver a workout which both, builds your strength, as well as helps with flexibility and stamina. In this article, I will teach you three great yoga exercises which when combined will help you on your march to achieving total body fitness.

The three exercises which will help you in strengthening your entire body are Plank Pose, Stretch Pose and Frog Pose. Plank pose will work on the upper body, helping build your chest, shoulders and arms. Stretch pose will work on your abdominal systems, helping to tone and strengthen your abs. Frog pose is excellent for building and toning your legs, especially your thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, will make you fit and strong.

Here are the details of each of these three exercises:

Plank Pose for Upper Body Fitness:

a. How to Do Yoga Plank Pose:

* Most of us are familiar with doing push ups, and plank pose is essentially the up position when doing a push up.
* For plank pose be sure to keep your body in a straight line, now allowing the butt to sag and the hands should be directly underneath the shoulders.
* Breathing is normal, except if you are doing a particular Kundalini Yoga Kriya, which might require you to do Breath of Fire while holding Plank Pose.

b. Duration:

* 15 seconds – 7 minutes.

c. Benefits:

* Strengthens the arms, shoulders, chest and back.
* Develops your core strength and abdominal muscles.

d. Practice Tips:

* Advanced variations of Plank Pose include, lifting one leg up and holding the pose, or lifting one arm up and holding the pose. This is to take your level of fitness to the next level.

Kundalini Yoga Stretch Pose for Abdominal Fitness:

a. Instructions for Kundalini Yoga Stretch Pose:

* Lie on your back.
* Place your hands under your buttocks palms facing down (to support your lower back).
* Raise your heels 6 inches, point your feet and toes away from you, raise your head slightly and stare at your toes. You will feel the abdominal muscles go to work immediately.
* Begin Breath of Fire Breathing Exercise.

b. Duration:

15 seconds -11 minutes.

c. Benefits:

* Builds abdominal strength.
* Increases core fitness, energy and power.
* Helps develop the much coveted 6 pack abs.
* Improves your digestive system.

d. Practice Tips::

* To modify this pose you can do this posture with your legs bent at the knees, or do one leg at a time. Either way you will reduce the pressure on the abdominal muscles.

Kundalini Yoga Frog Pose for Lower Body Fitness:

Kundalini Yoga Frog Pose Practice Details:

a. How to Do Kundalini Yoga Frog Pose:

* Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.
* Have your knees spread out and your arms inside your knees with your finger tips touching the floor. The elbows are straight.
* Look up, you can have your eyes opened or closed. Inhale. This is the starting position for frog pose.
* Rise up now by straightening your legs. At the same time bring your head towards your knees and keep your fingers touching the floor. Your heels should move down towards the floor. Straighten your legs as much as possible. Exhale. This is the ending position for frog pose. This completes 1 repetition.

* Come back down to the starting position and repeat the cycle as many times as indicated.

b. Duration:

* Beginners, start with as many as you can do and work up to 26 froggies.
* Intermediates, work up to 54 froggies.
* Advanced, work up to 108 froggies or more.

c. Benefits:

* Shapes, tones and strengthens the legs and lower body. Specially the thighs muscles.
* Builds the cardiovascular system and respiratory system. Promoting better circulation and better respiration.
* Promotes flexibility in the hamstrings and calves.
* Overall, builds one level of fitness and endurance.

d. Practice Tips:

* Careful with your knees. If you have bad knees, approach this exercise with caution.
* This yoga exercise will get your heart rate up, so careful not to get dizzy. If you feel breathless, light headed or faint, stop and take a break.
* It is beneficial to stretch the hamstrings before doing frog pose.

Summary of Yoga for Full Body Fitness:

As you can see from the above exercises, a good yoga workout can deliver quite a punch and be an effective science for building your full body fitness and health. These exercises don’t just promote flexibility, but are also excellent for training your most important muscles. Doing this set consistently will undoubtedly make you fit, strong and toned.

For more great yoga sets to help you achieve full body fitness and health check out, Yoga for Full Body Fitness, created by Yoga and Meditation Master Anmol Mehta. Also, enjoy the free yoga videos, meditation classes and spiritual e-books he offers on his popular and free website.

Great 21st Birthday Ideas

The 21st birthday party can be an exhilarating experience. The freedom and joy of knowing you have turned the page makes it one of the most enjoyable experiences. At this age, everything seems achievable and every goal seems within reach. It is also the age where the complexities of life have not been able to dim down the exuberance of youth. At this age, the innocence of childhood has faded but the naivety of youth is still not completely lost. Therefore, a 21st birthday party is much more than just a normal party.

Keeping in mind the start of adulthood, it is also necessary to realize that the antics of childhood may not always be as fun or invigorating as they used to be. To plan a 21st birthday party, you should be aware of what you want it to be. If you want a purely fun and games type of birthday party, it would be more suited to an indoor environment, one where it is easy to set up the required props and to mingle with the guests. However, in case you are the adventurous sort, outdoor activities can also provide a great way to celebrate. Since turning 21 has a lot more connotations than say turning 20 or 23, you should try and aim for something wild and untried. This allows you to make the celebration a memorable one.

Outdoor activities can range from quad biking, clay shooting and hover craft flying to paint ball, skiing or even deep sea diving. These activities are meant to be an experience in and of themselves. Therefore, it might become difficult to put the birthday as a celebration when rolling in the dirt after your quad bike has rolled over. These activities are however meant to instil a spirit of camaraderie and to make the experience as enjoyable as possible.  Furthermore, the thrill and excitement makes the experience more about sharing than being focused on one individual. Sometimes it is much more fun being part of a group activity than being the focus of everyone’s attention.

Apart from such adventure activities, one can also plan for barbecues or other leisurely activities. This allows people to hang out and mingle in a more casual and laid back atmosphere, without the adrenaline pumping and the heat of the competition. This would be more alluring to those who like to spend time with close friends and are happier staying indoors. Such parties are easier to organize as well, since most people do not have reservations with such activities.

The most important thing to keep in mind is that 21st birthday celebrations need to be kept in check for fear that they may go overboard. It is easy to do so, considering the youthfulness and the exuberance but no one wants to remember his birthday party as a haze of drunken excesses. Thus it is always good to make sure you have fun but you do not step over the line.

Hi Patrick here from Oz Parties, we all love to party but sometimes it can be daunting to know where to begin. Oz Parties is here to make your party planning simple and stress free.
No matter if you are planning a bucks or hen night, a kids birthday party or just a reason to let your hair down, Oz Parties can help you plan the perfect party. We have great birthday party ideas, visit Oz parties and make planning that next party simple.

Body Building for beginners

Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club: Seek Advice – There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.

Sleep – When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before! Diet – Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn’t just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec. Set Goals – Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it’s another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it’s easy for your workout to get pushed aside when life gets busy. Visualize Success – It’s important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success! Be smart about getting into body building to ensure that you will achieve success both mentally and physically. Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

Click here for muscle building workouts, a cardio workout that don’t need gyms, fancy machines, or running, or a MMA workout that was originally designed for a UFC Champ.

Medical Professionals Endorse Shakeology

Many students, active professionals, athletes and nutritionists have been speaking out about the positive effects of Shakeology, the meal replacement shake that so many busy people are turning to.  Amid the veritable torrent of nutritional supplements entering the specialty foods market every year, including protein shakes, multigrain bars, herbal products and super-vitamins, it’s hard not to get just a little bit skeptical about any claims of superiority.  

Surprisingly, Shakeology may be earning some very convincing endorsements from health professionals.  No less than three dozen doctors have publicly declared their support for the weight loss nutrition benefits that ordinary people are reaping from this meal replacement shake.  Indeed, we are hearing more than a few very specific claims for Shakeology.

Cholesterol control: Shakeology’s manufacturer states that it reduces total cholesterol by about 30%.  Doctor Stephen Patt has gone on record that the ingredients in Shakeology have been scientifically proven to do just that: lower overall cholesterol.

Weight loss: Doctor Matthew Janssen tells his patients struggling with obesity to add meal replacement shakes to their morning or afternoon meals in order to more easily achieve their ideal weight, a goal he feels is among the most important health objectives. Dr. Marvin Slepian, Cardiologist, condones using Shakeology as a meal replacement for those of us trying to drop a few pounds.  These and other doctors have been quite enthusiastic about this product’s 140 calorie energy content because it provides valuable nutrition without tipping the scales. Maryland doctor Mark Richards has observed that this whey protein powder shake helps his clients to feel more satiated, a key benefit in the battle against excess weight.

Nutritional benefits: Medical pros are expressing their belief that Shakeology is derived from the best protein powder on the market, plus herbal ingredients, vegetables and fruits that full of valuable trace elements and essential compounds.  Dr. Richards has said that because Shakeology is sourced from natural components farmed the old-fashioned way, it contains far more nutrients than if it were derived from the products of large-scale commercial farming.

Whether you’re simply trying to feel the best you can, or you are one of those hardy souls committed to a short-term liquid diet with the goal of achieving more rapid weight loss, a nutritionally balanced meal replacement shake such as Shakeology provides a tasty and well-engineered answer to your needs.  With credible endorsements from doctors and chiropractic professionals that not only recommend its general quality, but also highlight specific health benefits, Shakeology looks like it is becoming a notable competitor in the high profile field of nutritional products.

If you would like to know how you can buy Shakeology, please go to the site. There you can find a plethora of useful info on the product, including the original doctor endorsements on meal replacement shake cited in this article.

Richard is a full time internet marketer, with more than 6 years of experience in giving advice to thousands of customers on choosing the best products online