How to Drink Water to Lose Weight - Video

Water is the first and most important step in your weight-loss journey. Water increases our metabolism and decreases our acidic level. It helps flush toxins from our body. Being dehydrated has real consequences: you'll get sugar cravings, get afternoon headaches and feel tired.

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What Are the Health Benefits of Coconut Water During Workouts? - Video

Coconut water has a variety of different health benefits that you should definitely familiarize yourself with. Find out about the health benefits of coconut water with help from a health and fitness coach in this free video clip.

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Gain Muscle Without Gaining Fat – Here’s How

One of the most common problems with going through a bulking phase is gaining more fat than you would like or had planned on. We all go through it sometimes. I go through it sometimes. There’s a fine line between the extra calories to add muscle mass and the extra calories that go unused and head straight for your waist. In order to walk along that line, you have to be seriously attentive to how you’re eating and how you’re training. There are things you can do, though, to maximize your ability to gain muscle without gaining fat.

You Need a Map to Get You Where You Want to Go

The first thing you need to do to gain muscle without gaining fat is to have a very clear map of where you’re going, where you’ve been and what lies between the two. That map is a careful record of your diet and your training from week to week. I’ve said many times that what gets measured gets managed. The same thing is true from the opposite direction; what doesn’t get measured often becomes unmanageable.

What I mean by that is that if you’re not tracking your progress, you’re very likely to get several weeks down the road and find that you’ve gained too much fat but you have no idea where you went wrong. Now you have a ton of work to do in the cutting phase to make up for your mistakes along the way. Even worse, since you don’t know exactly what you did that caused you to gain that extra fat, you’ll probably repeat the mistakes the next time around.

But if you’re tracking your macros, your calories, your training volume and everything else, you’ll be able to spot problems right away. If you’ve gained too much fat this week, it’s pretty easy to look back over your activity of the last week and see what happened. Then you can immediately take action to correct the problem before it becomes unmanageable.

Without that tracking, you can’t spot problems before they get out of hand and you won’t know what caused them either.

What Needs to Go On Your Map

Your training journal isn’t just a way for you to track your progress now; it’s also a way for you to plan your program tomorrow. The trial and error, mistakes and triumphs of this bulking phase will help you to design a better plan for the next one.

To do that, you need to track some very important information about how you’re eating and how you’re training. You need to keep track of your macros and how your calories are distributed, not only how they’re distributed between proteins, carbs and fats but how they’re distributed throughout your day. This way, if you gain a little too much fat you might look at your numbers and decide that maybe you should cut your carbs by 200g or stop eating carbs after 6pm. If the action you take fixes the problem, then it becomes part of your plan the next time around.

You need to track your training sessions, including your workout specifics, how much cardio you’re doing and what kind and how you’re timing your workouts. If you gain too much fat, you can look over your journal and decide whether you need to extend your cardio sessions or maybe add some HIIT sessions to your program. Again, if it corrects the problem, you might want to make it part of your plan from the get-go for your next bulking phase.

I’ve said it before and I’ll say it gain now: this is all just as much an art as it is a science. You have to learn by doing and sometimes you learn more from your missteps than you do your successes.

You have to try different things when you’re manipulating all of the variables that go into bulking (or cutting for that matter), but first you have to know what those variables are. You have to have hard numbers in front of you so that you know what you’re doing right, what you’re doing wrong and what works to correct any problems.

You know the expression, “Nipping the problem in the bud?” This is how you gain muscle without gaining fat; by fixing the problems as they come up, not several weeks down the road when you’ve already gained 30% more fat than you were planning. It’s a whole lot easier to recover from gaining an extra pound of fat than it is to recover from gaining ten.

The beauty of it is that you’ll know more the next time you bulk than you do this time. And you’ll know even more the time after that, as long as you’re tracking your progress, you know the numbers behind your variables and you can identify what worked to correct any issues.

By: Vince DelMonte Fitness

Article Directory: http://www.articledashboard.com

Visit Vince's website to learn more about how to gain muscle without fat. Or watch this brand new video revealing how to gain muscle without fat.

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Time Management Techniques and Definition

Time is precious thing so make the best use of it. Mind Tools teaches you personal time management skills. This personal time management guide and the accompanying newsletter are dedicated to building a stronger foundation for your success. One skill at a time. These are the simple, practical techniques that have helped the leading people in business, sport and public service reach the pinnacles of their careers. There are only 24 hours in your day, just the same as everybody else's. So how do you end up frustrated, angry, behind in your work, and dead on your feet?

Maybe because you don't know how to use those 24 hours to your advantage. If you use these skills well, then you will be able to function exceptionally well, even under intense pressure. Developing time management skills is a journey that may begin with this Guide, but needs practice and other guidance along the way. Your main source of problems or your major breakthrough may still be hiding in your blind spot. What you really manage is your activity during time, and defining outcomes and physical actions required is the core process required to manage what you do.

Tips for time management
set priorities and manage your time to meet deadlines
Handle people and projects that waste your time
Action Plans and Prioritized - To Do Lists help you focus on the most important short term activities.
Prioritize assignments - When studying, get in the habit of beginning with the most difficult subject or task.

Make Sure the Surroundings are Conducive to Studying: This will allow you to reduce distractions which can "waste time." If there are times in the residence halls or your apartment when you know there will be noise and commotion, use that time for mindless tasks.
Time management provides you with the opportunity to create a schedule that works for you, not for others. This personal attention gives you the flexibility to include the things that are most important to you.

If using your time wisely is a problem for you, you probably don't have a very good idea of where it all goes. It just seems to go! A good place to start, then, is to keep track of how you use your time. Get a Weekly schedule (available in the Learning Skills corner of the Counseling and Testing Center's Career Library) and faithfully keep track of how you use your waking hours for one week. The results will probably surprise you.

Successful leaders in almost every field organize each day according to the priority assigned to the activities to be accomplished. Make sufficient copies of the Daily Activity Guide to insure a two-week supply, and use the form as an aid in planning each day's work.
The objective is to change your behaviors over time to achieve whatever general goal you've set for yourself, such as increasing your productivity or decreasing your stress. So you need to not only set your specific goals, but track them over time to see whether or not you're accomplishing them.

Put things that are most important at the top and do them first. If it's easier, use a planner to track all of your tasks. And don't forget to reward yourself for your accomplishments.
Visualize your long term picture of success and put it in writing. Review your goal frequently. Your goal should be specific, measurable, achievable and compatible with where you are now. There should be an end date as well. Steven Covey calls this "Begin with the end in mind."
Planning your day can help you feel more in control of you life. Write a to-do list, putting the most important tasks at the top. Keep a schedule of your daily activities to minimize conflicts and last-minute rushes.

ArticlesBase: http://www.articlesbase.com/time-management-articles/time-management-techniques-and-definition-376349.html

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