Intuitive Eating For Natural Weight Loss

The human body is a miracle. It is built to take the best care of itself, if you let it. Eating is one of those things. If you learn how to listen to your body for cues of hunger and satiety, you will develop a healthier relationship with food. It might even be how to lose weight fast naturally; some people have lost tens of pounds just by following their inner signals.

Nowadays there is food available all the time, and many of us just don't know how it feels to be hungry. If we snack all the time, we don't get familiar with the feeling of hunger, nor the feeling of satiety. Here you can find four ways to learn to listen to your body more effectively.

How to start intuitive eating? The first thing to do is to learn how it feels to be hungry. This is the basis of the whole idea, so don't miss this one! The easiest way to start learning this is to create an eating routine. Eat three times a day, always at the same time. Do not eat in between meals. Soon your body will learn to follow this timetable and you will notice getting hungry before meal time. How does it feel to be hungry? How can you recognize being hungry?

The next step is to learn how it feels to have eaten enough. Do not limit your calorie intake during this period. Eat enough on each meal, but eat slowly. It takes about 10 minutes for the brain to realize that you have eaten something. Eat slowly and listen to your body. Stop eating when you feel satisfied and full, even if there is still food left. Explore the feeling of being satiated. Also, start assessing how much food it takes for you to feel full. It is usually less than you think.

Don't skip meals. Skipping meals will push you towards binge eating and snacking. Have proper meals throughout the day. Also, don't eat in front of the computer or the TV or read while eating. Concentrate on your food and on your body's signals. It is too easy to lose track of your inner feelings if you do other things while eating.

Eat enough. Don't be too strict on yourself. Limiting your diet too much and having these "eating rules" instead of listening to your internal cues can push you towards breaking the rules and binge eating. When you put intuitive eating into practice, you are free to eat anything your body desires. This food regime is not about forgetting healthy eating though. Listen to what your body wants you to eat, and to the internal cues of hunger and fullness.

Remember, you are responsible of being conscious of your body's signals all the time when it comes to food and eating. That's the way to reaching and keeping your natural weight range. Eating when hungry and only when hungry is one great way to sustain a healthy food regime.

Article Source: http://EzineArticles.com/expert/Kathy_P._Allen/331391

Muscular Strength Exercises - Top 5 Exercises For Brute Animal Strength

Gaining muscular strength is about striking the right balance between what exercises to perform and HOW to perform them.

Many folks make the mistake of thinking that a few weight training sessions carried out in a lackluster fashion is going to give them the muscular strength gains they desire. Sorry, but that just ain't gonna happen.

To build strength requires resistance training, and an ever increasing resistance. The weights that you lift need to be heavy and gradually increase as you progress. It is this principle of "progressive overload" that is the key to seeing significant gains in your muscular strength.




Below I'm going to show you my top 5 muscular strength exercises that you should look to integrate into your workout sessions as soon as possible. One thing you may notice about them is that they are all multi-joint compound exercises which means you'll work multiple muscle groups at the same time. This is the best way to build functional muscle strength.

Top 5 Muscular Strength Exercises

Squats

Squats are simply one of the best muscular strength exercises out there as they'll pretty much work every part of your body, helping you to develop explosive power and strength. The key to getting the most out of squats is to keep the weight heavy and focus on technique. Get someone to spot you if need be, but start making these a core part of your routine.

Deadlifts

The classic powerlifter's exercise these are real strength builders particularly for the back. Again care should be taken to maintain correct form and technique, as there can be a risk of back injury if performed incorrectly, so keep your back straight and don't bend or curl it.

Bench Press

No list of muscular strength exercises would be complete without this old favourite. Probably the best upper body exercise there is, it works just about everything and is ideal as a strength builder. To get the most out of the bench press, keep the weight heavy and mix up the incline of the bench. This will help to target the different areas of the chest and shoulders ensuring better overall strength and muscle gains.

Standing Military Press or Dumbbell Press

These are great for the shoulders, trapezius, arms and upper back. The standing military press is performed with a barbell and is a great powerlifter's exercise (the dumbbell press is included if you don't have access to a barbell, so depending on which one you have available you can choose which exercise works best for you). You should have someone to spot you for this exercise, or alternatively use a sliding weights rack.

Decline Sit-ups / Captain's Chair

Sit ups are excellent for developing core muscular strength which is the real centre of power. Decline sit-ups are a highly effective muscular strength exercise since you are fighting gravity as well as your own body weight. You can make them more difficult and effective by adding some weight to your chest to create more resistance.

The captain's chair is also great for developing your core strength and is also made more effective by holding a dumbbell between your feet and lifting that.

Article Source: http://EzineArticles.com/expert/John_Wheeler/139027