The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

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The Idiot-Proof Diet

The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

The ‘calorie shifting’ model takes place because you eat every two and half hours. The theory is that because your body is consuming calories (energy) constantly throughout the day, it’s always in ‘burning calories’ mode instead of the ‘saving calories’ mode.

When you sign up for the diet, you get access to a diet handbook, an 11-day diet-plan and a diet calculator. You get to pick what foods you like to eat so don’t think that you’ll be tarving in this diet!

NutriSystem

The NutriSystem way of dieting is all about proper meal planning. People love this diet because it takes away the burden of trying to figure out what to eat during their dieting phase. You see, a lot of people actually get confused as to what they can eat when they want to lose weight. That’s not really surprising because there’s so much information out there and for every yay sayer, there is a nay sayer so it’s really tough to know what to eat.

However, with NurtiSystem, they do all the meal planning and portion controlling for you. You just need to sign up to any of their diet programs (e.g., Women’s Program, Men’s Program, Vegetarian Program, etc.) and order a multi-day (usually for 28 days) diet program.

After you choose your diet program, a menu is presented to you and you simply choose what you want to eat. The meals are then delivered to your doorstep at various intervals during your diet program.

The South Beach Diet

The South Beach Diet is popular because the name alone conjures bikini-clad bodies! Add to that the fact that it was founded by a cardiologist, Dr. Arthur Agatston, then you have a sort of ‘doctor recommended, doctor approved’ seal on the diet as well.

At first glance, the South Beach Diet looks a lot like the Atkins Diet in the sense that it restricts carbohydrates during the initial phase of the program (there are 3 phases). The first phase (14 days) encourages ‘normal eating’ in the sense that you can pretty much eat whatever you want but you must NOT eat bread, rice, potatoes, pasta, or baked goods. Fruit is also not allowed. No sugar. No alcohol.

The second phase allows you to SLOWLY introduce these items back into your diet but at lesser levels that you consumed them before of course. The third phase is more about general maintenance.

Weight Watchers

Probably one of the longest running diet programs out there is Weight Watchers. It believes in the overall approach where food, exercise, behavior and support are addressed.

Weight Watchers is known for advocating a point system for foods. Using this system, one calculates the calorie intake of the foods he or she eats. The number of points you can have in a day varies depending on your weight. The beauty of the program is that there are no gut-wrenching food restrictions so you never feel deprived of anything. However, the point system teaches you how to balance your meals so that even if you indulge on one food item, you don’t go overboard and consume too much in a day.

The Psychological Lift of Workout Music
Music is not just a backdrop for your workout; it’s a powerful stimulant that can elevate your mood, increase your endurance, and make your fitness journey more enjoyable. According to a 2020 study by Brunel University, music can lead to a 15% improvement in exercise performance, encouraging longer workouts and higher intensity Brunel University. Here’s how music impacts your workout sessions:

Benefits of Music During Exercise
Distraction from Discomfort: Music competes with the pain signals traveling to the brain, a phenomenon known as ‘auditory analgesia’. It can help in reducing the perception of effort significantly and increase endurance by as much as 15%.

Elevated Mood: Listening to music releases dopamine, a neurotransmitter that increases feelings of happiness and reduces stress.

Improved Rhythm and Coordination: The rhythm of the music can prompt motor areas of the brain in charge of coordinating movement, thereby enhancing workout performance.

Increased Stamina: Fast-paced music can boost heart rate and breathing, preparing your body for an intensive workout.

Choosing the Right Music for Your Workout
The tempo of the music is crucial in matching the type of exercise you are doing. For high-intensity workouts like HIIT or sprinting, songs with 130-150 beats per minute (BPM) are ideal. For yoga or stretching, slower tempos around 60-90 BPM can enhance relaxation and movement precision.

The Science Behind Music and Exercise

Research has consistently shown that music aligns with the body’s rhythmic responses to exercise. A study published in the “Journal of Sport and Exercise Psychology” found that synchronous music, where the beat aligns with the movement pattern, can increase the efficiency of those movements, reducing oxygen consumption during standardized workouts.

Impact on Perceived Exertion
A notable study by the American Council on Exercise reported that participants who listened to music while jogging on a treadmill reported feeling less tired compared to those who didn’t listen to music. This effect is particularly pronounced in exercises of moderate intensity.

Real-Life Applications and Testimonials
In fitness classes around the globe, from spin to Zumba, music is a central element. Instructors curate playlists to enhance the group’s energy levels and synchronize collective movements. Many fitness enthusiasts share that without music, their workouts feel incomplete and less motivating.

User Experiences
Cardio Kickboxing: Instructors use fast-paced music to match the intensity of kick and punch combinations, making the class energetic and fun.
Running: Many runners use upbeat playlists to keep their pace steady and spirits high during long-distance runs.
Conclusion: Making Music Work for You

To harness the full potential of music in your workout routine, consider the following tips:

Personalize Your Playlist: Choose music that you find uplifting. The personal connection can boost motivation more than the tempo alone.
Vary Your Music: Keep your playlist fresh to prevent boredom and maintain high levels of motivation.
Use Music Strategically: Save your most motivating songs for the toughest part of your workout to help push through the challenges.
Music is a simple yet effective tool to enhance your workout experience. By carefully selecting your workout tunes, you can enjoy more productive sessions and perhaps even look forward to your next workout with genuine enthusiasm.

I was shocked. I started to cry…

After the holidays, I stepped on the scale and discovered I was 30 pounds heavier than I had ever been in my life.

I’m a 56 year old grandmother (somebody please tell me how that happened) and it occurred to me that this time, I might not be able to lose those extra pounds.

Luckily, my health is good. I decided to do a little research into the problems and causes of obesity.

While searching for information on weight loss surgery, I happened on a study from Japan on apple polyphenols. It said that animals given these apple phytochemicals lost almost 30% of their organ fat after only three weeks. In addition, these lab rats also increased muscle strength.

“Wow,” I said to myself. I wondered if it might work for me too. It occurred to me that the apple chemicals might be “rejuvenating” the lab animals, since organ fat increases with age. Other studies said these polyphenols were very safe. So I went to the health food store.

“Apple polly what?” said the sales clerk. I knew I had to look elsewhere. Finally, I found a web site that had it for sale. I started taking it every morning.

Immediately, I felt a new surge of energy and clarity of thought. So far, so good!

Then, I set about changing a few of the items in my diet.

First, I cut out refined sugar, and substituted diet colas and sugar-free candy to satisfy my sweet tooth. (There really have been some great improvements in the taste of sugar-free choices in the last few years. My favorites are diet Mug root beer, and Russell Stover sugar-free candies.)

I also added 5HTP to my daily supplement regimen, to help curb my carb cravings.

I stopped cooking with unsaturated oils, and switched to virgin olive oil. I limited my carb intake to ½ cup per meal, while keeping my body satisfied with plenty of beef, turkey, chicken, fish and cheese.

I ate as much as I cared to of protein, wholesome fats and unrefined carbohydrates, and gradually felt my body align to a healthier balance. Then, I began to slowly make my portions just a little smaller, one teaspoon at a time. I hardly noticed the difference!

To ensure that I was not denying my body adequate nutrition, I take a very good multivitamin formula. To this, I added extra calcium daily, in citrate form- the most absorbable.

Since I’m getting older, I also began taking DHEA for hormone balance. And, to stabilize my blood sugar and promote weight loss, I added konjac glucomannan to my pill routine.

In just 11 weeks, I have lost 21 lbs. on this program, and I have never been hungry.

And there are added benefits that I didn’t expect. My skin is softer and smoother. My hair is growing thicker and faster, and my energy level is more like a 30 year old. My fingernails are healthier and stronger than they’ve ever been, and the “ridges” in my nails have smoothed out.

And the best part, besides losing the weight, is this: the embarrassing age spots on the backs of my hands are also going away.

Most importantly, I am not starving myself. I don’t feel deprived. I have simply substituted some healthier eating habits, in a gradual way, so as not to shock my body.

This is a way of eating that I can sustain, unlike most diets I’ve tried. I can easily do this for the rest of my life, and continue to allow my body to find its own perfect weight.

My fat and weight loss is gradual and consistent, right in line with my doctor’s recommendations for safe weight loss- about 2 pounds a week. I am well on my way to my ideal weight, just by following these few simple steps. Only 9 more pounds to go for my target!

My simple 10 point weight loss program is working perfectly for me. And the full details, including dosages of the supplements, are available at the web site link at the end of this article.

If you sensibly and gradually make small changes to the way you eat, and use some of the wonderful supplements now available, you too can be a much slimmer, healthier and more attractive person- at any age.