Eating foods that have a low glycemic index is not only better for your health, but it can be pretty tasty too. For those uninitiated, the glycemic index is a chart the rates foods based on how much they affect your blood glucose level after consuming them. Those with a high GI number have a dramatic effect on your blood glucose while those with a low GI don’t. The point being of course is to include as many low GI foods in your diet as possible because dramatic increases in your blood glucose level can lead to harmful effects such as weight gain, diabetes, and even heart disease.

The glycemic index has three ratings:

• High-70 or more
• Medium-56-69
• Low-Below 55

when working to plan your meals, aim for a variety of foods and an over all low glycemic index number. Aiming for foods from different food groups will help to ensure you get the proper nutrients you need while focusing on a low GI number will help to ensure that the meal won’t make your blood glucose level fluctuate too dramatically.

Below is a list of some common food categories and the foods listed in them as well as their GI rating to help you effectively plan your meals.

Cereal
All Bran-50
Special K-54
Mini Wheats-58
Shredded Wheat-67
Cornflakes-80
Puffed Wheat-80
Total-76
Cheerios-74
Rice Krispies-82

Bread

Pumpernickel-46
Whole Wheat-49
Sourdough Rye-48
Sourdough Wheat-54
Croissant-67
Hamburger Bun-61
Pita-57
White-71
Bagel-72

Vegetables

Raw Carrots-16
Boiled Carrots-41
Broccoli-10
Cauliflower-15
Cabbage-10
Mushrooms-10
Tomatoes-15
Lettuce-10
Green Beans-15
Onions-10

Fruits

Cherries-22
Plums-24
Grapefruit-25
Peaches-28
Apples-34
Pears-41
Grapes-43
Coconut-45
Kiwi-47
Oranges-40
Strawberries-40
Prunes-29
Bananas-58
Raisins-64
Figs-61
Pineapple-66
Watermelon-80

MISC

Meat ravioli-39
Spaghetti-32
Brown Rice-50
Wheat Tortilla-30
Taco Shells-68
Baked potatoes-60
Wild Rice-57
White Rice-87
Mashed Potatoes-73
French Fries-75

Obviously, this is by no means a complete list, but it will hopefully give you a good head start in developing a diet that includes foods that are low on the Glycemic Index. Perhaps one of the easiest approaches to creating a diet to maintain health as well as a healthy weight and even encourage weight loss is by using the glycemic index to create your meals. Never again will you have to worry about specific portion sizes or overall calorie counting. Simply choose a varied selection of nutrient dense foods and aim for as low a GI number as you can. Controlling your blood glucose level is something that most of us have never paid attention to, but if become more cognizant of its importance in our overall health, perhaps we can decrease our risk of diabetes and heart disease by simply adhering to the numbers given to us by the Glycemic Index.

Losing weight can be one hectic task. No wonder many aspiring to lose weight and reduce their blood sugar have refused to go on a steady diet, pill or exercise routine. It’s n ot as if these will never work, they do. The unfortunate thing is many people do not find out what works for them before dabbling into any proposed remedies or fat loss solutions. For many people, losing all that fat is a tedious and “impossible”. The mere thought of having to run for about 20 minutes a day, walk for 5 miles or even maintain a regular routine exercise schedule is daunting for many.

Whatever the case may be, it is obvious that for most people, one thing is responsible for the unnecessary weight gain and undue high sugar levels in the blood: The kinds of food they take. There are lots of diet programs. They range from anything from a complete elimination of carbs from the diet to an all-protein diet. While some of these may work, the truth is the body needs ALL the necessary forms of nutrients it can get. The only drawback to this is in the amounts of food groups taken. An individual who consumes a lot of high glycemic index foods, will store up calories and fat resulting in an increase in weight.

However, when the foods are taken in the necessary quantity or have low glycemic index, they can help cut down fat, reduce abnormally high blood sugar, and maintain a lean, fat-free body. An example of a low glycemic index food is fruits. Fruits are a dime a dozen these days but most people would rather settle for a sandwich as a snack than fruits. Nevertheless, fruits with all its attendant benefits can help an individual lose weight faster, improve on the abnormal high blood sugar, reduce calories, and live longer and have a more healthy life.

Most fruits will have a low glycemic index. This means that they keep your blood sugar low, and leave little or no calories in your body as your body can easily use them for energy. Many diet programs have recommended the absence of fruits in them because of the sugar they contain not knowing that not all of these natural sugars are harmful. In fact, some fruits such as the apple have a low GI index of 35. Fruits with low GI –and many fruits have a low glycemic index- help reduce blood glucose. Thus, making it a necessity for those people aspiring towards weight and fat loss using the GI index, this will include fruit as large part of your healthy diet.

While it is common for people to settle strictly for low GI index fruits or foods, health practitioners have proven that it is better to maintain a moderate GI rather than just a low one. The reason for this is that people can get hypoglycemic –have low blood sugar levels resulting in general weakness, dehydration- and without an adequate amount of high GI foods such as the potatoes and watermelon, they could die. But a mix of both a low and high GI fruits and foods as seen in Asia is the best step towards maintaining your health

How the ultra lean achieve the body fat with the GI index

Are you one of those who have tried any and every weight loss supplement and pill without any results? Have you been on several diets such as Atkins and South beach without any results? Have you been told time and again that you may never be able to lose weight and keep it off? Have you even been successful with shedding some of the weight only to add some later? Are you currently finding it hard to maintain the lean sexy shape and weight? Are you thinking of going on another diet?

Truth is, for many people, getting rid of the excess fat and staying that way is only a dream. But it does not have to stay that way. Getting rid of the fat and staying that way is possible if you would only discipline your body and the uncontrollable urge to eat brought on in the first place by the amounts of food you eat. This is exactly what the glycemic index diet tries to do.

The diet is fashioned in a manner that helps you get rid of the excess fat by eating more carbs that are low on the glycemic index and lesser amounts of the high carbs; and in some cases, teaches you how to combine the two forms of carbohydrates to get the best results. The glycemic index diet not only helps get rid of the weight, it also helps keep you in top shape physically. People who follow the diet judiciously have been known to have little or no heart problems.
Examples of foods continuously recommended in the diet are fruits and whole grains. The whole grains which are often in the forms of rice and grain pasta have better benefits when they are eaten in the unrefined form. This is because during the processing, the bulk of the bran and fiber are often wasted away leaving just a tiny amount of it.

For people who have already lost the unnecessary weight and are lean, the glycemic index diet can be a good diet to help maintain that state. In fact, many lean people have been able to keep their body shapes and sizes by making just slight adjustments to the diets. These slight adjustments have resulted in them being able to stay lean. Some of these adjustments include getting some more high GI value carbs in their diet. While this might be confusing, it is important to note that the beginning of the diet often entails keeping off from the high calorie content carbohydrates.

The focus at the time is to burn off as much fat as necessary. This early process often involves the use low GI value foods that will help reduce the hunger pangs. These carbohydrates are often loaded with fiber which can be filling and metabolize at slower rates. Hence, supplying the necessary sugar or glucose needed by the blood gradually instead of suddenly like the high GI value carbohydrates is the key to success. While the GI index diet seems a bit like a no carb diet, it is not. The carbs are extremely important as they supply the needed energy while keeping the individual lean and devoid of unnecessary fat.

We all want to believe there is a quicker way to get in shape. Something that will act like a magic CURE ALL that will make us lose fat, get lean, and look amazing. If you disagree, then just check out the TV any night after 9pm. The airwaves are filled with new products, potions, and pills all promising us that we will look like a super model in 4 weeks or LESS. Give me a break!

Look, you CAN get in shape in a reasonable amount of time. You CAN lose weight and feel great using some of the products you see advertised, but there is no real shortcut. No matter WHAT you do or try, you will have to work at it to achieve the results you want. I mean, if just losing WEIGHT is what you are after, then stop eating. Now, a starving, emaciated body may not be what you are REALLY after, but if you are simply looking at the scale numbers, what do you care? The way to lose fat and keep muscle tone is the same now as it was hundreds of years ago. Old School fat loss is the way to go.

What do we mean by old school fat loss? Well, how about HARD WORK? Lifting heavy object, running long distances, using your entire body during an exercise versus just one arm are all examples of old school exercises. Back before we had $2000 home gyms, men and women were still able to get in shape. Back in the early days, working out was more of a man’s game, and you may have seen pictures of some of these strongmen yourself. They oftentimes had huge handlebar mustaches and chiseled ripped physiques. No steroids, no ab crunchers, just hardcore, old school workouts. These guys were STRONG and had amazing bodies. They often employed power lifting techniques such as the clean and press and snatch, not to mention the squat. One old school tool they employed to get into incredible shape was the kettlebell.

A kettlebell looks like a bowling ball with a handle and originated in Russia in the 1600’s. Some of those old school strongmen can be send hoisting one overhead in some of those famous black and white photos. Kettlebells are amazing tools for fat loss in that they require your entire muscular system to be recruited to complete many of the lifts. This whole body approach to exercise ensures you will burn more calories quickly and in turn, burn more fat as well. Nowadays, people are so interested in trying to perfect one body part at a time that they often neglect to do workouts that incorporate their entire body. The Strongmen of yesteryear understood how developing the strength and muscles of your ENTIRE body was much more efficient and practical than just focusing on just your bicep for instance. The more muscles you recruit, the more work you do, the more in shape you get in a MUCH quicker time.

So, if you are looking to really shed some fat, look at the workouts that were done hundreds of years ago. Kettlebells, barbells, power lifts, all designed to make one stronger, and leaner. Forget late night TV, look to an age gone by for your answers. Old school fat loss still wins every time!

How to build a tight set of gluteal muscles with kettlebells with 3 Simple Movements

Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into.

One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.

So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.

1. Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.

2. Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.

3. Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.

When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!

Ok, so here is the debate. We are all familiar with dumbbells, and for many of us, they represent our first foray into working out. I can remember the first time I grabbed a pair myself. They were the 10lb ones with the red plastic casing. The kind filled with cement that after awhile started dropping cement dust all over the place. I remember how great it felt to do those curls and feel my biceps burn. Yep, dumbbells represent many a fond memory for most of us which is why it is so hard for some to accept that there may be another player on the scene that is a WHOLE lot more effective and burning fat and getting you into shape.

You might have guessed from the title that I am talking about kettlebells. Described by some as “cannonballs with handle”, kettlebells are fairly new to the US but have been making quite a splash of late in the world of fitness. I often snicker when I overhear “fitness experts” (read: MUSCLEHEADS) at the gym talking about the FAD of kettlebells and how it is a worthless piece of equipment and will never compare to the workout you can get with a dumbbell. I even overheard some cry out “you can’t even do bench presses with them!” Well, here are the facts…

Kettlebells, while they may be new to you, are NOT new at all. In fact, history finds them showing up in a Russian dictionary as early as 1704, with some estimates dating them much earlier. Kettlebells, unlike dumbbells, require the use of your entire body when performing many of the exercises. Dumbbells often revolve around isolating one muscle at a time. For instance, one of the core exercises of the kettlebell, the swing, recruits just about every major muscle group to perform the movement. This type of workout will not only burn more fat than simply curling or pressing using a dumbbell, it will work to stretch and strengthen your entire body at the same time. As you build muscle over your ENTIRE frame, that increased muscle will in turn burn more calories working to speed up the fat loss you experience from using kettlebells.

To truly experience the difference, all you have to do is watch someone who is skilled with using a kettlebell alongside someone who is skilled at using dumbbells. The kettlebeller will be squatting, exploding upward, forcing the kettlebell through the air, and performing a full body workout while moving the whole time. The person handling the dumbbell will…curl their arm…lay on a bench and press up…stand still while doing triceps extensions…need I say more? But listen, don’t take my word for it…I have lost so much fat lately using the kettlebell, my brain may not be working right…;-) Pick up a kettlebell and get some instruction from a certified kettlebell instructor. After a few sessions, you may never pick up a dumbbell again. Heck, you may never NEED to…

Do you want a unique fat burning whole body workout in 30 minutes or less?

It seems pretty trite to say that we all want to get ripped and lean but do so in the shortest amount of time, but it is a trite saying that I hear over and over again. Everyone will ALWAYS be looking for shortcuts to weight loss and physical fitness. The problem is, many people look to pills and potions as their “shortcuts” and they would rather believe the crazy claims made by TV commercials than sound exercise principals. A little hard work can go a LONG way, but some folks are just too lazy to move off the couch and into the world of exercise.

For those that aren’t afraid of a little hard work, the good news is that there ARE ways in which you can get ripped and lean and it will only take you about 30 minutes a day. I am talking about COMPOUND MOVEMENTS. A compound movement is any movement in which you will engage many muscles of your body at one time. This type of exercise will allow you to work out many muscles at one time, burn more calories, and greatly speed up the time it takes for you to get in incredible shape. One piece of exercise equipment that features compound movements as part of its core principles is the kettlebell.

The kettlebell is a piece of equipment that looks like a bowling ball with a handle. Russian in origin, the kettlebell has been around for hundreds of years, but has just recently been introduced to the US. To workout using the kettlebell, you have to engage almost every muscle in your entire body. Each list is unilateral (when using only one kettlebell of course) and this forces you to maximize the principles of core stabilization to help support the lift and move the weight through the different planes of motion. Full body muscular recruitment coupled with a focus on core stabilization…sound like an effective workout to anyone? I hope so…

Ok, now, let’s talk about what I promised you. Here is how to get a fat burning whole body workout in 30 minutes or less. Just swing baby! Using a kettlebell that is. The kettlebell swing is the core foundational exercise of the kettlebell. It incorporates just about every muscle in your body and it will keep you moving the entire time helping you burn calories and shred the fat off in no time at all. To perform the exercise, you will grasp the handle of the kettlebell with two hands. Then, thrust your hips forward, keep your arms loose but extended and allow the kettlebell to swing forward. Then, allow it to swing back down and through your legs. Now, thrust your hips again increasing the momentum. Make sure you don’t over extend your back when the bell goes forward, but instead, stabilize your core when the kettlebell moves forward and keep your back fairly straight up and down. Sounds simple, huh? Well, it is fairly easy to get the hang of it, but you will soon realize, the work is NOT easy. Even with a fairly light weight, you will probably have trouble knocking out 20 or more swings at a time. Put it this way, for your first workout of kettlebell swings, you will probably not want to go for more than about 5-10 minutes of swings at the most. This will give you an incredible workout and depending how you feel the next day, you can alter the time and weight accordingly. Most folks are surprised at just how intense and effective this workout can be, so take it slow, be safe, and start incorporating one of the most effective exercises that exists into your regimen. A fat burning whole body workout in 30 minutes or less? Yep, kettlebell swings are the answer!

Long Beach Mr. Fat Loss Underground Secrets!

Resistance Bands: A Serious but simple Core Workout

Many of you have seen resistance bands, and I am sure some of the most hardcore of you out there have laughed at them. How can a band or little tubes that stretches do anything for ME? Well, if this has been your attitude, it is time to lose it. Resistance bands, or exercise tubes as they are often called, are extremely efficient and extremely effective as well. The title of this article says serious but simple…simple because the bands can go anywhere you go and be used anywhere as well, but make no mistake, the workout you perform with them can be grueling and VERY effective.

Below are a few of the key core exercises that you can do using resistance bands:

Basic Squats-Squats are one of the greatest exercises for the entire body and they make an incredible foundation for your core strengthening routing. To perform them using exercise bands, simply put both feet on the middle of the band, and squat down while grabbing the handles with your palms facing outwards. When standing up, keep your elbows bent and your arms tucked into your side. Once you are standing straight up, begin squatting back down again, and make sure your knees don’t travel forward past your toes.

Woodchops-Woodchops provide an incredible core workout and are ideal to perform with a resistance band. Simply step on the band with your left foot and grab the band with both hands. Now, squat down and twist towards your left foot, then stand up, pulling the band with your hands so that when you are standing up, your arms are extended above your heard on the right side of your body. Imagine the action of starting a lawnmower and you will perfect this awesome core strengthening exercise using resistance bands.

Good mornings or Deadlifts-Working out your lower back is easy and much safer with resistance bands than with regular free weights. Simply by stepping on the bands and holding the handles in your hand you can bend that the waist keeping your legs straight and perform good mornings for your lower back or simply bend at the knees for some traditional deadlift exercises. Both provide an excellent core workout.

Any and all other exercises-When using resistance bands, any exercise you do will provide some training for your core. Whether you are doing bicep curls, triceps extensions, or lat pulls, you will have to stabilize your core and contract your abdominals and lower back during every exercise in order to perform the exercise properly and keep yourself free from injury. Focus on this core stabilization to maximize the benefits of using this incredibly effective, yet simple device.

Different drills can also be performed for a variety of athletes that requires speed and agility by following specific protocols that enhance lateral or stabilizing muscles. In addition the using a bands or tubes can be positioned in ways the body can only be hit or exercised while in the similar sport specific position during a portion of that sports typical movement patterns. For example, the over hand smash of a volley ball or tennis player, the extended arm of a pitcher or over head, reaching catch of a football wide receiver.

From just a few dollars of surgical tubing , to mass manufactured high end exercise bands costing $50 or more, resistance bands come in all shapes and sizes but one thing is for sure: There is no other piece of exercise equipment that is as portable or effective at helping you develop a strong core as resistance bands.

When most people grab one of the cables machines in the gym they do so to hit their arms or chest muscles. The fact is cable exercises for your core can also provide some of the greatest exercise benefits of all. One fantastic advantage with cables is because cables don’t have a singular plane of motion and can move in any direction you choose, they are a great complement to any athletic exercise training program.

Below are just five of the many exercises that you can do with cables to experience the phenomenal core workout.

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