Alcohol - The 5 Most Common Fitness and Fat Loss Questions Answered

One area of the alcohol debate I come across a lot is when people start a new fitness program, they always seem to ask how alcohol will affect their progress. To help you understand the affects alcohol has on your progress I've compiled a list of the most common questions I get asked about alcohol.

1. Are there calories in alcohol?

Yes, alcohol is labelled as having 7.1 calories per gram, although if you take into account thermogenesis and the thermic effect of food it comes down to about 5.7 calories.

2. What happens to me when I drink alcohol?

You get drunk, start sending drunken texts and everyone becomes your best friend. Oh wait, that's just me. When you drink alcohol (ethanol) your body and specifically your liver goes into high alert mode because one of the metabolic by products of alcohol is a toxin called acetate. Our liver starts working overtime to remove this toxin and metabolizing it takes precedence over everything else. This means any fat burning your body might have been doing or growth and repair it might have been doing comes to a standstill until the acetate is removed. This leads to the next question...

3. Will I get fat if I drink alcohol?

The easy answer here is yes and no. Let me start with the no part. At the end of the day to put on weight you have to be in a calorie surplus and to lose weight you need to be in a calorie deficit. Bearing that fact in mind, when you drink alcohol, if you were to stay below or at your maintenance level of recommended calories then no you wouldn't gain weight. Therein lies the problem however... You see it's what alcohol actually does to us that cause the problems. Alcohol been alcohol gets you drunk, when you're drunk your inhibitions are lowered way down - I mean "oh my god I can't believe I [insert your own embarrassing story here] last night" down. These lowered inhibitions lead to all kinds of crazy stories but most importantly for you and your health they lead to you overeating i.e. cue the snack-boxes, chilli fries and all the other junk food that more often than not follows a night out. It's the alcohol and the excess calories from this junk food and late night gorging that lead you to eat over maintenance and thus get fat.

The second problem here is that as calories go - alcohol calories are empty - they have no nutritional value what so ever and they have a very short term effect on satiety (how full you feel). And because the majority of alcohol is consumed in liquid form it's very easy to over consume calories by drinking alone.

4. What if I don't eat and just drink instead?

Seriously are you that stupid? Re-read the previous two questions and pay specific attention to the fact that alcohol is a toxin, contains no nutritional value and leads to overeating by reduced inhibitions and not to mention that going down this route is just plain idiotic, especially when you get the 'weight-watchers' saving all their points for the weekend and wonder why they aren't getting any healthier. Apologies, rant over.

5. Is there a way I can minimise the negative effects of alcohol?

Actually there is. Now I can't take credit for this formula. It was devised by the excellent nutritional consultant Martin Berkhan. This works on a moderate basis only once every week or every 2 weeks and is NOT free reign to get bananas every night. On the day you will be drinking limit your intake of dietary fat to 0.3g per Kg of bodyweight. Limit carb intake to 1.5g per Kg of bodyweight. Get your carbs from veggies and any accessory carbs that are in protein sources. Eat as much lean protein as you want. Limit your alcohol choices to dry wines, spirits with calorie free mixers and avoid beers, sugary drinks and high calorie cocktails. This formula focuses on elements that are least like to cause fat storage when drinking. Remember though alcohol

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Health Psychology - The 3 Stages That Everyone Must Pass Through To Become Healthier

Health Psychology is a branch of wellness that too often gets overlooked. In order for one to improve their state of health they must first begin with the functions of the mind. Usually health enhancement is solely viewed under the guides of the consumption of fruits and vegetables. If it were that cut and dry we would probably have a reasonably lower disease rate than we do at present. Physical nutrition is certainly a big aspect in gaining control of your health but, truthfully speaking, it is part of the end portion of the journey.

Your brain is the control center to your body. It has been said that "as above, so below." Whatever comes from your brain will eventually resonate throughout your body. With this concept in mind it is safe to say that your mind must be stable and fortified before you can experience supreme health. We have discovered that there are three imperative stages that a person must undergo during their ascension to a healthful life. These steps are non-negotiable and cannot be skipped or eliminated. It would be virtually impossible for someone to bypass one of these stages and arrive at flawless health. These three basic steps can also be applied to any undertaking in life. Below are the action stages necessary to arrive at destination "disease-free life."

The first action stage that a person must pass through is what we call the recondite stage (or intangible action stage). During this stage a person has an epiphany and realizes that they must make a change in their health. They suddenly feel the incessant desire to look good and be disease-free. No physical action is present to others because the change is taking place in your mind. The moment you release thoughts of change to the universe things are being set in motion to help you achieve your goals. The problem with most people is that they STAY in this stage forever. There is a saying that says, "Cemeteries are the richest places on earth because so many people die with ideas and desires unfulfilled." People find it more comforting to just DAYDREAM about an idea because they feel they are not equipped enough to accomplish their desires.

The second action stage is known as compliant stage (or passive action stage). During this stage a person has done their due diligence on diets and health information. They purchase gym memberships and begin buying healthier foods that will promote life instead of claim a life. There also exist a dilemma at this stage. People like to buy things off of emotions. Often times people see infomercials or kitchen appliances such as juicers and they immediately purchase them. After three months has gone, the juicer is still in the package and collecting dust. This is a common issue in the world. Sometimes life gets in the way or people are simply not motivated enough to push through this stage.

The final stage is what we call the bellicose stage (or aggressive stage). In this stage you are physically and mentally engaged in the battle. You have changed your diet and are consistently partaking in some form of exercise be it walking or high-intensity cardio. This is where your original thoughts in the recondite stage have become manifested into reality. You are finally able to glean the benefits of the hard work that you have invested.

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Enhance Your Quality of Life

There is no age restriction for individuals who want to improve their lives. From adolescents to seniors, nearly everyone can find something in their life that they want to make better, more enjoyable or more fulfilling. But where do you find the source of that betterment? A plethora of information is out there in various formats such as best personal development books, self-help audio or video media, as well as the internet.

Perhaps the first question you should ask yourself is "How do I feel about me?" People tend to measure their position in life through various tangibles and intangibles. Material possessions, spirituality and family are but a few of the yardsticks that most people use to determine their own opinion of themselves. But what if what you have now isn't there in the future? Or if it is, what else do you want out of life?

First you have to know who you are and second, decide what you want. This is part of the self honesty that helps you to evaluate and design your goals for the future. Maybe you want to enhance your professional status, apply yourself better at school, build a more secure financial foundation or just feel better about yourself overall.

Armed with the desire to improve yourself is the first step to achieving betterment and books of empowerment are excellent tools to help you on your journey. These personal development books force you to look at yourself honestly and then provide the potential solutions to enhance the richness of your life.

The best personal development books allow you to be your own coach. You are in charge of taking the information that best suits you and discarding what doesn't apply. Once you are able to absorb the methods of self improvement and integrate them into your day to day life, you will notice positive results almost immediately.

Empowerment books are like having your own personal trainer at your side every day. Whether you are on the bus, taking a break during your school day or on lunch hour at work, your personal trainer is within reach.

Once you have made the commitment to improve in whatever area of your life you have focussed on, the changes will come easily and naturally. Many people think that they can improve on their own but sometimes lack the motivation required to succeed. Consider the best personal development books to be your motivator and teacher and reap the rewards of betterment.

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52 Success Habits to Achieve Anything You Want!

1 Be grateful for what you have

#2 Live in the present, enjoy every moment

#3 Don't find reasons to complain

#4 Value your relationships, friends and supporters

#5 See and appreciate the good things in people

#6 Develop a strong purpose to live by

#7 Get up to achieve something life transforming every morning

#8 Eat healthy, sleep enough, Walk 1 hour daily

#9 Hug your loved ones without a reason and tell them why you love them

#10 Look for opportunities to help or appreciate people

#11 Find reasons to do something extraordinary each day

#12 Take a massive project that scares you the most

#13 Stop whining about how bad the world is

#14 Become obsessive about keeping your word

#15 Finish what you start

#16 Display excellence in everything that you do or say

#17 Do something for yourself everyday. Paint. Read. Run.

#18 Respect time, effort, money (Yours and especially of others around you)

#19 Meet someone of genius level and make them your friend

#20 Find reasons to display leadership

#21 Learn something new, introspect, Read, get coached

#22 Stand for a cause

#23 Help a few underdogs succeed

#24 Find ways to save time and energy in all that you do

#25 Focus on revenue generating activities

#26 Stop blaming circumstances for your problems

#27 Substitute an addiction with one good hobby

#28 Coach others to achieve excellence in what they do

#29 Find out your shortcomings and find a coach to help you overcome them.

#30 Always look at the larger picture and focus on long term gains

#31 Work with only those whom you respect, like and trust

#32 Mend sour relationships

#33 Be bold enough to say "Sorry"

#34 Don't complain, criticize or condemn

#35 Don't bully people or force others to accept your opinion

#36 Believe in the supreme force that holds everything together

#37 Work your best as if you are being monitored by someone superior especially when no one is around

#38 Dress well. Smell great. Be cheerful.

#39 Forget and Forgive negative incidents, people as soon as possible

#40 Believe you are born to build and achieve something unique and big

#41 Think everyday as a gift given to you to fulfill your dreams

#42 Speak only positive words. Your words create your world

#43 Never conspire against, gossip about or cheat anyone

#44 Be happy not jealous about the progress of the people you know

#45 Develop the strongest power in the world. Will Power!

#46 Travel the world and write stories about your experiences for your kids

#47 Be the first one to applaud and the last one to complain

#48 Make your achievements continuously bigger than your rewards

#49 Work not just to earn money but to create a legacy

#50 Give back to the world and sow the seeds of love and contribution

#51 Don't worry for small petty issues

#52 Be in control of your thoughts, communication and action and believe you are responsible for all that happens in your life. You are the creator of your destiny!

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Do You Really Watch What You Eat?

If you keep a watchful eye on every thing you eat, you will control your weight. Sometimes the garnishes on your food are richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know!

There are diet foods and then there are healthy diet foods. Which do you want in your daily diet? In this article you will find some healthy tips for you to add to your daily lifestyle.

Control that sweet tooth. Remember that sweet things usually mean tons of calories. It is natural that we have cravings for sweet things especially chocolates and other confectionery. Controlling your appetite and watching what sweets you consume with an understanding that if you do not take control of your urges, you will be adding on extra weight.

Set specific times to have your meals and stick to it. Try to have food at specific times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

Do you know what it feels like to feel hungry? Most people do not know because they eat consistently throughout the day. Eat only when you are hungry. Stop the tendency to eat whenever you see or smell food. Don't use special occasions or parties as an excuse to stuff yourself.

Understand that the effect of a whole week of dieting can be wasted by just one day's splurge of party food. Whenever you are offered something to eat and feel obligated to join the group, you do not have to decline but you can nibble so that you are with your friends and at the same time are watching what you eat.

DO NOT snack in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories.

Learn to snack on vegetables. Keep snack size carrots, cauliflower, broccoli, celery, etc. in your refrigerator so will have them prepared and convenient when your urges to snack hit you. You might get urges to snack in between meals. By being prepared and being in control of your appetite, you will feel good about yourself. Each time you control your urges you become stronger and your self-esteem continues to grow because YOU are doing it.

I also recommend you stop drinking tea and coffee. You may think Tea and coffee are harmless but the caffeine will affect your appetite and nervous system. Also, the caffeine in the coffee is an alkaloid and can affect other functions of your body like the metabolism.

Keep a record of what you eat each day. Write down your snacks too. In fact, write down everything you eat and drink so you can keep a count of the calories you eat daily. It will also give you a good idea of the calories that your favorite foods contain and why you were gaining weight by eating those foods. Before you purchase any food item, read the labels and choose low-calorie low salt foods. This will keep you from having high calorie foods in your home to tempt you away from your goal.

Dieting doesn't have to be a bore or challenging. With some diet plans you learn how to choose the right foods that give your body the benefits and strength it needs when you change your diet.

There are probably more than a million diet programs out there. The important thing to know when you chose a program, is it healthy? And, Is it something I can do as a lifestyle change? Then you will know that you can be successful because you will be able to change your bad habits and add new healthy habits in its place. Of coarse I have a recommendation because I have been in your situation. See if this program suits your lifestyle and start it right away. I think you will find yourself stronger and able to enjoy life again.

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