Sadly, the majority of people who begin a weight loss program end up being unsuccessful. Many times, this is because they are not following appropriate methods or they do not have the necessary willpower or discipline to reach their goal. They read free tips to loose weight in a magazine (or online) and expect the weight to simply disappear. However, in reality, loosing weight does not work that way.
The following free tips to loose weight will substantially improve your results, if incorporated into your program. Follow these tips to be successful.
First, to loose weight, raise your protein intake. Protein is important to build and maintain lean muscle. Muscle is metabolically active tissue, therefore; lean muscle mass will burn calories all on its own.
Apart from improving your physique, protein makes you feel full after eating. It helps the body to burn more calories during the digestive process, since it is not as easy to break down as carbs or fats.
Second, to loose weight, select a workout that you enjoy. You are much more likely to quit exercising if you choose an exercise or activity that you do not like. If you do not like running, do not make it a part of your daily workout.
If nothing else, keep mixing up your routine, including exercises that you like to do, keeping yourself interested. A program that combines weight training with low and high intensity cardio is best, but do what you enjoy. In the long run, it will benefit you more.
Third, to loose Weight, achieve your goal by being positive. If you have a day when you are not able to exercise, or have not been able to stick to your diet plan, do not mentally and emotionally abuse yourself over it. Give yourself the break you need, and then continue working on your weight loss program as soon as you possibly can.
Weight loss is not to be done in a couple of weeks in order to look good at some event or fit into certain clothing; it is a lifestyle choice. Make weight loss a part of your lifestyle if you want it to work.
Fourth, to loose weight, eat a proper balance of proteins, healthy fats, and carbs. Protein burns fat, but your body also needs high quality carbohydrates and healthy fats. Zero carb or zero fat fad diets should be avoided. The diets are marketing hype.
Nearly all of your meals should have a balance of quality carbohydrates and lean protein. Also, include a few healthy fat sources in some meals.
Fifth, to loose weight, remember that sugary cereal, white bread, and white rice are not quality carbs. Choose natural starch sources and green fibrous vegetables instead. These alternatives are high in fiber and do not trigger an insulin response as quickly.
Some good fibrous vegetables are cauliflower, broccoli, green beans, celery, and others. Oatmeal, yams, potatoes, whole grain bread, and bran cereal are some good quality starch carbohydrates.
Last, to loose weight, remember that some fats are not good for you. Make sure that you eat the proper fats. Make healthy, unsaturated fats a part of your diet. These fats will be beneficial to your health in many ways. Good fats also help your body to burn fat.
Cold water fish, such as salmon, nuts, seeds, avocados, and oils like olive and flaxseed oils are the best sources of healthy fats. Include them in your diet plan.
Brandon Young is a fitness enthusiast and author, who enjoys sharing his knowledge with others. He wants to help people achieve their fat loss goals, by giving them the information and motivation they need. If you really want to burn fat fast, and want to know the whole truth about burning fat, check out http://www.truth-about-burning-fat.com.
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Columbian Ground Squirrel, Kananaskis 2010
Image by Gord McKenna Matt took this great photo From the internet..... "Columbian Ground Squirrel Spermophilus columbianus <> talkaboutwildlife.ca/profile/index.php?s=560 General Description By Gustave J. Yaki The Columbian Ground Squirrel has a range restricted to the central Rocky Mountains of North America, from lower Idaho north to the mid B.C. and Alberta. They are reported at elevations of 215 to 2435 m (700 to 8000 ft). in pastures, valley bottoms, rocky slopes and alpine meadows. In Alberta, look for them in the foothills and mountains along the eastern flanks of the Rockies, from Waterton to Wembley, just west of Grand Prairie. This is the largest Alberta ground squirrel, similar in appearance to the Richardsons Ground Squirrel. A difference noted immediately, besides it usually slightly larger size, is the rusty orange colour around the nose which often extends to the throat and forelegs and sometimes to the undersides, although this area has more of a yellowing wash. It has a somewhat longer, more bushy, frosty, dark-tipped tail. The head and nape is a slate grey. The short, fine fur has three bands of colours, resulting in the back being a decidedly dappled yellowish grey. Average measurements for males are: total length, 362 mm (14.5 in); tail, 101 mm (4 in); weight, 545 g (19 oz). The weight ranges from 394 to 820 g (14 to 29 oz). This is a diurnal, colonial, subterranean species. It digs an extensive network of tunnels, which vary from 3 to 18 m (10 to 60 ft) feet in length and has an average of a dozen entrances. There are piles of loose earth at the main entrances but they also have many secret plunge-holes for fast escapes. The central chamber, up to .75 m (30 in) in diameter, is well lined with the insulating cottony down of anemone seeds. The hibernating den, constructed in summer, is off the main tunnel system, often at a depth of 2 m (6.6 ft), down to the hardpan. Immediately off to the side they dig a sump, from .30 to 1.5 m (1 to 5 ft) to drain off any water that might flood the chamber. A plug, two feet long, is tamped into place, using the soil from the sump, to seal off their hibernating den from the summer tunnel. This den is completely filled with dried grasses. Males go into hibernation by August; females and juveniles sometime later. The male spends an average of 208 (192 to 220) days in hibernation, arousing naturally approximately every 19 days. At low elevation males emerge in early April, about 10 days prior to the females. Those near treeline may not emerge until June. The Columbian Ground Squirrel feeds only for an average of 130 days a year, consuming about 17 per cent of its body weight each day. Most food consists of vegetation, but some animal matter is also taken. They eat the roots, bulbs, stems, leaves, flowers, fruits and seeds of grasses, sedges and a variety of other species; camas, wild onion, glacier lily, beargrass, buttercup, willow, whortleberry, gooseberry, strawberry, rose, thimbleberry, serviceberry, lupine, penstemon, dandelion and balsamroot. Animal matter consists of beetles, cicadas, grasshoppers, caterpillars, mice and even dead fish. They also consume some carrion. The males may store some food in the burrow for consumption upon emerging (they may have to tunnel through a foot of snow) as little or no food is available then. Prior to entering their state of suspended animation, they had developed a heavy layer of fat immediately under the skin and in the intestinal area. Mating takes place shortly after the female emerges. Twenty-four days later, she gives birth to an average of four (two to seven) young. They are born naked, deaf and blind. Their eyes open at about day 21 and they emerge above ground between day 22 and 29 and are fully weaned at day 30. They reach sexual maturity at one year of age. Calgary sightings: One needs to go the foothills and mountains to see this species. Highwood Pass is one good site to watch for them, but they are almost anywhere in Kananaskis and Banff National Park. To the south they can be found in the Porcupine Hills and Longview. They were reported as active in the Kananaskis area on 28 May 2004. "
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