Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

5 Ways To Unlock Your Body's Fullest Potential

Timing is everything—especially when it comes to living your best life.




Recently, nutritional scientists discovered that a naturally occurring cellular cleanup process called autophagy can drastically reduce toxins in our system, enhance our ability to lose weight, deter illness and improve overall wellness. And what's even better news, since the process already takes place inside of us, you just need to "turn it on" to reap the many benefits. Naomi Whittel, a nutritional wellness expert, and the author of Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life, shares her weight loss strategy, focusing on autophagy to flip the switch and get your body working in overdrive.




The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Like A Magic Button for Weight Loss. Read the Book... It Will Change Your Life!


After losing whooping 133kg this lady is became accused

After this lady’s heart stopped due to her obese state, she worked hard to lose 294 pounds (approx. 133 kg), and drastically changed her diet and lifestyle. Her transformation is so spectacular that she has been accused of photoshopping her photos.


Robin Janes, 28, from Newfoundland, Canada, weighed 450 pounds (approx. 204 kg), and she was so large that she needed to use an industrial set of scales meant for weighing large quantities of fish.


weight loss photo


50 healthy habits every girl should have

50 healthy habits every girl should have

This Is the Best Type of Exercise for Weight Loss

 Best Type of Exercise for Weight Loss

For decades, conventional wisdom (and Jane Fonda) said cardio was the best exercise for weight loss
Then strength training muscled its way into the spotlight as the must-do move for revving your metabolism and losing weight in your sleep, prompting many exercise enthusiasts to join #TeamNoCardio

An Hour of Running May Add 7 Hours to Your Life

Running may be the single most effective exercise

Running may be the single most effective exercise to increase life expectancy, according to a new review and analysis of past research about exercise and premature death. 


The new study found that, compared to nonrunners, runners tended to live about three additional years, even if they run slowly or sporadically and smoke, drink or are overweight. No other form of exercise that researchers looked at showed comparable impacts on life span.

Exercise Makes You Smarter

exercise makes you smarter


According to research, exercise makes you smarter. Formerly inactive adults were subjected to 4 months of high-intensity interval training workouts.

Shorter Warm Up Results In Significantly Less Muscle Fatigue

Shorter Warm Up Results In Significantly Less Muscle Fatigue

Image Source: That Foot Shop

A study suggests that athletes may want to lower the intensity and reduce the amount of time that they warm up to reduce muscle fatigue.

Top 7 Weight Loss Tips Without Exercise or Diet

Weight Loss Tips for Fast Weight Los


Today, I am going to share with you the tips to lose weight fast without any kind of exercise and dieting. Getting rid of extra body weight has become an issue of serious concern for the people all over the world. For this, people follow a number of methods and many of them do not work at all. For your help, here, I am going to share with you top five weight loss tips to lose weight without exercising and dieting.

However, there are several proven tips that can help you “mindlessly” eat fewer calories.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Tips for weight loss over 40

Tips for weight loss over 40


weight loss can be one of the most difficult efforts for women, irrespective of their age. 

But there is something about exceeds the age of 40 years, what will normally make you feel like a challenge seems downright impossible. There are a number of factors in the game after 40 - a slow metabolism, lively daily schedules and less mobility and flexibility. While it may be difficult to achieve, the fact is that weight loss is possible at any age. It is important to know what works best for your body and how hard you are willing to work to achieve your training goals. It is also the under appropriate targets and health issues in the foreground.

The first - and most important - what to do if you are trying to lose weight, in every age is to make an appointment for a physical. Any possible medical problems that may contribute to weight gain. For example, hypothyroidism is common theme for women over the age of 40, who find that they do not lose weight with traditional methods. This condition significantly reduces slows the thyroid gland, create functional faults in the body that can result in weight gain and/or an inability to lose weight. Diabetes, high blood pressure, PCOS and high cholesterol are other weight/nutrition-related conditions that many people are diagnosed with your 40p. A physical is excluded that no health problems that may be the cause of weight gain or disability your weight loss. You also want to ensure that there is no physical limitations of you should know before you to an exercise program. If you back, joint or knee problems, for example, you would like to discuss that with your doctor before starting an exercise routine.

The next step is an overhaul of their eating habits. Select food that the promotion of good health and weight reduction, period. Your body will have the effect of a terrible diet. This means less processed foods and more whole food options. After 40, it is also important to provide enough fiber in your diet, which can be achieved through the inclusion of fruit and vegetables and wholemeal products, such as whole grains braid and steel cutting oats. Foods high in fiber also digest slowly, which you feel fuller more. Trade in your red meat for fish high in omega 3 fatty acids. Add cinnamon to your Greek yogurt for a sweet treat can help the body to metabolize sugars and lower the blood sugar levels. Drink as much water as possible and if you think that you have enough water each day - drink at least a glass. This not only with the feeling of fullness to avoid overeating, but the stay hydrated is the key to optimal health during a weight loss regimen.

If you eat a lot of fast food and junk food, now is the time to eliminate completely from your diet. Not only does a weight loss after 40 more difficult, but it is bad for the cardiovascular health, a serious test in old age. Here are a few worrying statistics from

  • Cardiovascular diseases kill nearly 50,000 African-American women annually.
  • Of African-American women ages 20 and older, 49 percent have heart diseases.
  • Only 1 in 5 African-American women believes she is personally at risk.
  • Only 52 percent of African-American women are aware of the signs and symptoms of a heart attack.
  • Only 36 percent of African-American women know that heart disease is their greatest health risk.

The healthy are you overall, the more likely it is that your body is easier to shed the pounds.

Exercise integrated in the mix to slow down the loss of muscle mass and bone density, what happens after the 40. The best you can for your body - for weight loss and general health - is exercise at least four to five days in the week. Cardio is important - walking, running and high intensity of the movement - Strength Training is also. In fact, strength training is essential to build muscle mass burns fat and increases the metabolism. At least 30 minutes of exercise is also conducive to a good heart health and mobility, are important factors in the age of 40 and beyond.

It is important to know how to lose weight, you can fight with loose skin as you had when you were younger. As you age, especially after the age of 40 years your skin is not always the elasticity, it once did. For this reason, strength training and muscle building exercises are key and can contribute to the company that was a little. However, this can be something with which they themselves as they lose weight, in particular if you lose in higher numbers. Do not allow a fear of loose skin can be stopped. The health benefits are much more important.

Finally there are principles of general health, help with weight loss. Much Sleep, a balanced diet and less stress are factors that relate to the ability to lose weight after 40, but also the health in general. Patience is also the key. It may take longer for your body to throw the pounds after the age of 40 years, but with diligence and endurance there can and will happen. The target should be more wellness in general.

source: blackweightlosssuccess.com

10 Tips for winning the Belly Fat War

how to lose belly fat

Most of my clients long for a flatter stomach and washboard abs. While you may want to lose weight for vanity, reducing your waist is also important for your health. Extra-abdominal fat, particularly deep, visceral fat around his organs- is associated with increased risk of heart disease, hypertension, dementia, certain cancers and type 2 diabetes.

Struggling with belly fat can feel like a losing battle. As we age our metabolic rate (the amount of calories you need to run) decreases. Moreover, as women hit menopause we produce less estrogen, progesterone and testosterone, which increases the tendency to put on weight in about half.

Fortunately, there are a number of lifestyle changes you can make to reduce your waistline and improve health. Here are 10 tips to burn belly fat:

1. Don't diet. Dieting increases cortisol, a stress hormone that increases appetite and body fat accumulation. Furthermore, diet makes you crave refined carbohydrates and can trigger overeating.

2. Make friends with fiber, especially soluble type. Research shows people who increased consumption of soluble fiber (found in foods like apples, peas and beans), 10 grams per day reduced belly fat by 3.7% in five years. Foods high in fiber such as whole grains, fruits and vegetables are also loaded with antioxidants, which can help reduce inflammation and prevent belly fat.

3. Swap unhealthy saturated fats (found in meat and dairy products) to, especially healthy omega-3 polyunsaturated fats found in nuts, seeds, avocados and fish.

4. Reduce refined carbohydrates. Processed, refined foods such as white bread, chips, cookies, desserts sweetened beverages and increase inflammation, which is associated with increased belly fat. Besides these foods are short on satiety and full of empty calories that go straight to your waistline.

5. Eat enough protein. Having a small portion of lean protein at every meal and snack. Will you stay full longer and ensures that your body keeps burning calories muscle mass.

6. Eat when hungry, stop when you are full and eating mindfully (Pay attention to what you are eating!). You will eat the right amount of nutrients to support a healthy body weight and reduce the likelihood of consuming excess calories are stored as fat belly.

7. Exercise. Belly Fat love inactivity, so if you want to get rid of it you have to be active. Try to get at least 30 minutes of moderate exercise (like brisk walking) five days a week and do a training.Strength strength training is also key to losing weight and reduce belly fat, increasing muscle mass burning calories.

8. Sleep. Try to 7-8 hours per night. A 16-year study of nearly 70,000 women found individuals who slept less than five hours of sleep per night were 30% more likely to win 30 or more pounds than those who slept seven hours.

9. Reduce stress: Stress leads to an increase of the hormone cortisol, which is linked both to an increase in appetite and belly fat. Learn to relax, spend time with friends, meditate, exercise to reduce stress and get advice if you feel overwhelmed.

10. Be patient, especially if you have the genetic predisposition to gain weight around the middle rather than the hips and thighs. Losing belly fat takes time and persistence.

Need help to change your lifestyle and lose your belly fat? Join crush its scale and get the advice and training you need to succeed.

workouts: break through a motivation slump

Breaking Grounds for pothole

I was talking to a lady who had never seen before in a beauty salon. After discovering that I was a Pilates teacher and personal trainer, she proceeded to tell me about his ongoing battle with weight loss.

This woman was a true inspiration, having she managed to lose over 60 pounds by changing your diet and increasing exercise to your life. But as many of us know, motivation does not come with an endless supply; however, comes in waves of ups and downs. She explained that she was experiencing a low point and simply could not begin to exercise in recent times.

That's often the case when we get out of the groove of a routine that can be very difficult to find our rhythm again established.

Here are the suggestions I made to her. If you are at the lower end of motivation at the moment, hopefully it will be of help to you, too.

1. Make a playlist of 30 minutes of your favorite songs and dance with them.

2. Run or walk away from your home for 15 minutes and then run / walk back home. Build until you can run most of the way.

3. When you do not feel like doing anything, do some stretching while watching TV. At least you've done something towards your fitness goal.

4. Make a playlist of tracks motivation and collect five exercises to do in a row.

This is an example of a workout than five exercises you can do to break his slump motivation.

workout1

(Photo: Willis Lim)

Chubby

Focus of the body: legs, buttocks, thighs

1. Start with feet hip-width.

2. Lower the hips and buttocks toward the floor, as if you were taking a seat on an imaginary chair. Reach both arms out in front of the shoulders.

3. Press through your feet to return to its initial position.

Keep your feet and knees parallel throughout the squat. The smaller you make your hips, the harder you'll work. When you squat, knees should be slightly behind the toes.

Do 15-20 squats.

workout2

(Photo: Willis Lim)

Narrow Push-Up

Focus body: chest, shoulders, arms

1. Start with your hands shoulder-width apart and your body off the ground, except for the hands and feet. (For an easier option, keep your knees on the floor.)

2. Inhale as you bend the elbows, lowering the body toward the floor.

3. Push back to the starting position.

Keep your arms close to the sides of your body. Elbows should rub her waist and bottom.

Do 10-15 pushups.

workout3

(Photo: Willis Lim)

Straight-Leg Crunch

Body Focus: abdominal

1. Lie on your back and extend your legs straight in the air, feet toward the ceiling and hands behind your head.

2. Lift your upper body off the floor in a crisis.

3. Hold each contraction for 2 seconds before lowering his head back down.

His lower to work harder with outstretched legs, instead of being bent at a 90 degree angle abs.

Make 15-20 abs.

workout4

(Photo: Willis Lim)

Side Plank

Focus of the body: the waist

1. Place the body of your hand, with your elbow directly under your shoulder and feet stacked one above the other. Have your feet in line with your body, with your knees slightly bent.

2. Inhale as you battle your deep core muscles gently lifting the pelvic floor muscles.

3. Exhale as you lift your hips up, soil, so that your weight is balanced between you elbow and feet.

Hold for 30 seconds on each side.

workout5

(Photo: Willis Lim)

Flight

Main focus: back and buttocks

1. Lie face down with your hands beside your head and legs squeezed together.

2. Inhale as you lift your upper and lower body off the ground, focusing on the muscles of the middle and upper back.

3. Exhale as you lower down

Keep the slow, controlled movements.

Do 10 to 12 lifts.

5 Things no one tells about losing weight

5 Things no one tells about losing weight

There is little more inspiring than a dramatic transformation of health. 


But in our typical narratives surrounding weight loss, tend to focus on the obvious health benefits, boosting self-esteem, sleep improved.

And if it is true that losing a few kilos more has a range of health benefits (longest diabetes and lower the risk of stroke and a life stronger bones, to name a few), there are often some challenges along the way that don 't always hear so much about.

We know it is not easy, here are some of the challenges that weight loss usually no one mentions.

1. Your perception of your body is not going to change overnight. A dramatic transformation should feel good - but what happens when it does?

"I still have trouble seeing what I've done these past two years," Kristin Griffin, who lost 83 pounds, told HuffPost in 2014. "The weight loss was the easy part, realize and see the new me has been a daily battle ".

"Many people attribute the disappointments of life to the fact that they are overweight, and think that if you lose weight, everything will be improved miraculously," clinical psychologistEd Abramson, Ph.D., author of emotional eating you tells The Huffington Post. "But the reality is that you are still you."

"At first, I thought I would just have this new confidence," Shannon Britton, who lost 268 pounds after having gastric bypass surgery, told CNN in 2014. "I would be thinner and want to run naked. OK, maybe not naked, but I had this fantasy in my head that one day I woke up with a body that loved me and I feel comfortable putting on a bikini - body would have no shame at all. "

In fact, says Abramson, body image may be the last thing to change along a transformation of this type; like people who have lost a limb may feel pain or tingling where once was, so can people believe that overweight before still occupy more space.

But that does not mean it is impossible to reach in time. "For the first couple of years of my trip, I still had trouble seeing myself as the new me," Maia Sutton, who lost 90 pounds, told HuffPost in 2013. "It was not until recently when I looked have! unexplainable epiphany and realized, I'm good enough I'm worth all this! For the first time in my life, I look in the mirror and I can say I look better. I find things to complement, rather than degrade . I am the safest I've been in my life. "

2. It is likely that excess skin. If you have lost a little weight, is likely to face a very real physical reminder of her disappearance: sagging, stretch marked skin. Unfortunately, there's really no measure of lifestyle that should be taken to avoid excess skin. "How to loose your skin gets after weight loss depends on several factors: the amount of weight you've lost, how old were you when you lost the weight, the number of times you have lost and gained weight back, and how fast you lost it (the faster you lose it, the less time you have to tighten your skin naturally), "the journal Health Women.

Some opt for surgery. Brian Beck, who lost over 300 pounds, told HuffPost in 2013 he had surgery to remove additional 10 pounds of excess skin alone. Of course, surgery of any kind can have serious health consequences, and surgery to remove excess skin is also typically not covered by insurance. "I'm happy, but I'm still stuck with a constant reminder of my past ... some serious mentally scar tissue," Robbie Siron, who lost 155 pounds, told HuffPost in 2014. "For me personally, I am also left with excess fur. I'm frustrated that my insurance company would pay for me to have a triple bypass, but not remove my excess skin. "

However, body image is also at stake, says Abramson. People who are frustrated by the excess skin to be at least a little skeptical of their own reflections are encouraged. "Sometimes when you look in the mirror, your brain plays tricks" he says. "The representation of the brain of your body may not be entirely accurate."

3. Some relationships may change. Maybe your new favorite training camp in conflict with their favorite TV-old who always wears religiously with a friend via snacks. Maybe your wife feels like its new heavy vegetarian dinners are silent his scolding make changes. As your habits become healthier, you may find less (or more) in common with certain people around you.

While new relationships forged in the gym or office group weight loss can be extremely motivating and empowering, research suggests older relationships, especially romantic, may suffer if a person loses weight and the other does not . One study even found a higher divorce rate among people who undergo weight loss surgery. The weight can serve as a kind of balance in a relationship, says Abramson. For example, he theorizes, a couple may feel more confident speaking against the other after losing weight or more concerned about the other leaving the relationship after losing weight. Siblings may even feel more rivalry after losing weight. "Bothered balance," he says, "and sometimes conflict arises."

4. Your new wardrobe can cost a pretty penny. Once you have reached your goal weight, you probably find yourself in need of a couple of new things to wear. The most dramatic transformation, chances are that you do not even need some tentative rags, and you might find yourself buying new clothes at various stops along your journey of weight loss.

"Although it was expensive, I get a big kick out of stores smaller or less each month clothes," Brad Bishop, who lost 65 pounds, told HuffPost in 2014. "My waist has shrunk by 7 inches. I have had to go to a leather shop several times to cut my belts and punch new holes in them. I needed to have links taken out my watch. "

Thrift shopping and swaps clothes with friends can help supplement your new wardrobe without completely clearing your portfolio. If you can hold off, postpone buying new clothes until you really need them, and reward yourself with something that is less dependent on size change as a result of new hair or piece of jewelry, says Abramson.

5. Others may think they are being supportive ... probably going to find some people to notice you're going through some changes. Many of these people will be perfectly supportive, compassionate and encouraging. Some do not. Since unsolicited advice to food triggers guilt pushing, no full attention will be welcome.

In fact, even the simple "You look great!" It may feel awkward straight-up. To begin with, has told how wonderful you look now can doubt what commentators previously thought. In some cases, focusing solely on the physical can be a trigger for some people with difficult relationships eating, weight loss or exercise. And in other cases, it might just be rude. "I'm not fat, I'm not thin, I'm reasonably well proportioned, and people wonder if I've lost weight," Abramson said. "[I want to tell you:] I would encourage people to change the subject 'Mind your own business!'".

Try to arm yourself with some clever comebacks, like these from Health.com, and know that what these people are really trying to say, no matter how painful it is to be proud ofyourself.

Fitness Tip of the Week

Fitness Tip

This week, talks about the most effective ways to burn fat and lose weight with the help of regular aerobic exercise forms.

Cardiovascular exercise burns calories, helping your body drop kilos more.

Use a calorie calculator, such as MayoClinic.com to determine your estimated daily calorie needs.

Subtract 1,000 calories per day from this estimation to lose 2 pounds per week. This restriction of 1000 calories can come from changes in diet or physical activity, or a combination.

In addition to promoting weight loss, aerobic exercise reduces cardiovascular risk, lowers cholesterol and reduces the risk of certain chronic diseases.

The College of Sports Medicine recommends that adults engage in 30 minutes of moderate aerobic exercise five days a week. Moderate exercise includes dancing, brisk walking, gardening or cycling.

Alternatively, you can perform 20 minutes of vigorous aerobic exercise three days a week. Consider swimming, running, heavy yard work or play basketball to increase your heart rate during vigorous exercise.

You can also split the activity in ten-minute segments.

The time of day when you exercise can affect the rate at which you burn fat.

Your metabolism increases for several hours after cardiovascular activity.

Exercising in the morning maximizes this metabolic change to make your body burn calories at a post-training higher rate.

As your metabolism decreases rapidly at night, working out at night reduces the fat burning benefit you get from cardiovascular exercise.

Consider jogging in the morning or gardening before work to increase fat burning.