5 Weight Loss Tips

 

People seem to think that losing weight is easy and believe it’s possible to shed those pounds just by drinking a milkshake or going for a jog once a month…until they start a weight loss program.
That’s the moment they understand that weight loss is a very hard task that requires hard work and dedication.Even experienced trainers say that it’s harder than building muscle.These tips will help you reach your weight loss goal faster.

1.Reduce carb intake – this is probably the most important rule when trying to loose weight and especially bodyfat.The body burns carbs as fuel for it’s everyday activities.As soon as the body runs out of carbs it starts to burn fat.Try to eat your carbs early in the morning and after the workout.Restrict your carbs in the afternoon hours. A new and radical approach to losing fat is the intermittent fasting diet where you do longer periods of fasting combined with periods of refeeds.

2.Increase protein intake -As we said,when the body runs out of carbs it turns to it’s fat storage.Along with fat your body burns muscle protein as fuel, creating muscle tissue breakdown (your muscles are getting smaller).That’s why it is important to increase protein intake.

3.Drink plenty of water – water plays a great role in our body.It keeps our metabolism running, helps transport the nutrients to the muscle cells and also helps flush your system waste and bacteria.Our body is made up of about 65-70% water.

4.Dont eat carbs about 3 hours before you go to sleep – Our metabolism slows down in the evening and eating (especially carbohydrates) before we go to bed will make us fat over time.Also eating before going to bed makes the body reduce the natural HGH (human growth hormone) secretion.

5.Do cardio training – Cardio training is a proven method in burning bodyfat.Your body needs to burn more calories than it consumes in order to lose weight and burn fat.About 25-35 minutes of fasted cardio in the morning (when the carbs are depelted ) is a good way to burn unwanted weight.

 

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The Best Sources of Protein

 

When it comes to matters concerning our general health and fitness, there are two things that we should probably take into consideration and they are our activity levels, and our diets. Now, in order for a person to be physically fit and healthy, with a body to match, they need to ensure that they get plenty of physical exercise, and that they also follow a healthy and balanced diet packed full of fresh, natural, and nutritious foods and drinks. Take protein for example.

Protein is absolutely essential for the growth and repair of muscle tissue as the amino acids contained within protein as essentially the building blocks for muscle. As well as benefiting the muscles however, protein also benefits the body in a host of other ways which is why it’s so important for us. Protein is found in a number of different foods but the problem is that the amounts contained within each food can vary from one source to the next. If you’re looking to add more good quality protein to your diets however, then take a look at this list of four of the absolute best sources of protein.  

Eggs – When it comes to protein and nutrients, eggs are up there as being one of the healthiest and most beneficial foods you could ever wish for. Before going any further however, make sure that the eggs that you consume are free-range or organic. If they come from battery hens then you’d get more nutritional value from cardboard. One egg contains around 6 grams of protein but as well as the protein, another reason why eggs are so beneficial is the fact that they contain all amino acids required by the body, a feat that no other food is able to achieve. They’re also rich in minerals and b vitamins too, making them incredibly healthy. There is a myth that the yolks are unhealthy, but I wouldn’t ditch them. 

Beef – When it comes to beef, try to go with grass fed beef if you can as this is far healthier and nutritional than grain fed beef. Beef and many other red meats too for that matter, is absolutely jam-packed full of muscle strengthening and building protein, making it one of the best sources out there. It also tastes great which is a nice added bonus. A typical 8oz rump steak contains around 32 grams of protein but as well as the protein, beef is also beneficial because it is rich in minerals including zinc and iron, which help to promote healthy blood and circulation, as well as immune system function as well. 

fitnessandpower.com

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4 Ways To Increase Growth Hormone

 

 Every one of us would like to feel younger, stronger and look leaner and well built. One of the hormones in the body that is  most responsible for how we look and feel is the Human Growth Hormone or HGH.
 
 When we are young the growth hormone secretion is at its peak, but as we grow older (after 25-26 years of age) the levels of this hormone are declining. Some side effects from low levels of HGH include: loss of strength, increased body fat and poor sleep quality. There are a number of ways you can increase your HGH levels, feel younger and look better and here are four of them: 

1.Sleep more
This has been said countless times, but rarely do people take it seriously.During deep sleep we experience five stages of REM sleep. Researches show that our pituitary gland releases highest growth hormone quantities (about 40-50% of the daily GH dose) between our third and fourth REM (rapid eye movement) sleep stages. If we fall into a routine of getting little sleep, less growth hormone is produced and our body starts feeling the negative effects. 

2.Short and intense workouts
According to some researches short and intense workouts can trigger positive hormonal response like GH and IGF-1 release.So whether lifting weights is your passion or running, remember not to overdo it.This means 35-45 minute HEAVY weight lifting workouts and 15 minute sprints instead of 1 hour jogs. 

3.Low glycemic meals
Growth hormone levels increase significantly when your insulin levels are low.More precisely GH levels are declining when blood sugar is high (insulin levesl are high at this time to bring down blood sugar). This means that consuming a large amount of high glycemic carbohydrates could completely stop GH release. In other words high carbohydrate, low fat diet is devastating to growth hormone levels.
However, higher insulin levels are needed to promote the benefits of growth hormone drive amino acids into the muscle cells.This means you should eat low glycemic carbs throughout the day and eat the high glycemic carbs immediately after the workout or on controlled cheat days. 

4. Intermittent fasting
As we said before GH increases when blood sugar levels get low and some studies say that can be up to 5 times higher after a 24 hour fast.This hormonal peak causes the body to burn fat as energy, instead of breaking down muscle protein. You can try the  The Renegade Diet plan  or the Intermittent fasting protocol where you eat 8 hours and then fast the next 16 hours every day.

 fitnessandpower.com

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"JAVITA COFFEE" coffee that helps you lose weight

 

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Simple Moves to Eliminate Low Back Pain

Chronic low back pain, which affects millions of Americans each year, is often caused by a sedentary lifestyle and/or heavy use, which might sound a little like you’re damned if you do, and you’re damned if you don’t. But you’re not! There are many treatment options available to low back pain sufferers, ranging from medications to surgery. But one of the most sustainable and effective solutions for eliminating chronic low back pain is the (totally free!) regular practice of back-strengthening exercises.

There are several simple moves that (when practiced often) can reduce and eliminate low back pain by helping prevent weakness from inactivity and improving the body’s ability to tolerate activity as you get older.

The most important muscle groups to target include the back extensors and deep core stabilizers,

abdominals, and glutes. It’s also important to keep the upper leg muscles strong and flexible in order to avoid strain on the supporting structures of the back. Movements that target these muscles should focus both on stabilization through the core and building endurance. Here, we outline five of the best moves you can do to keep your back healthy now and down the road.

5 Strength Exercises to Beat Back Pain

You can do these moves virtually anywhere to strengthen your back and core and support your lower back. The American College of Sports Medicine recommends doing functional training like these exercises two to three times per week for 20 to 30 minutes per session.

Try moving through the routine below, repeating each exercise 2 to 4 times. To be sure you reap all the back-boosting benefits, pay close attention to your form during every movement.

•  Decompression Breathing

 

A little extra O2 can do a body good—especially when you’re lengthening the body at the same time! Use this move to teach yourself how to breathe deeply and keep your spine long and strong at all times.

Stand with your toes touching and your heels slightly apart. Shift weight into your heels, unlock your knees, and gently pull your heels toward each other. Stand tall, reach your arms overhead, and press your fingertips together. With your inhale, lift the ribcage away from the hips. On the exhale, tighten the core to support the “lengthened” spine. Repeat this breathing process until you feel tall and supported.

•  Founder to Forward Fold

 Sticking out your booty might feel embarrassing, but this move is called a founder because it’s setting you up for success in building integrated back and core strength. If a full founder puts too much tension on your lower back, try doing a modified founder with your hands back behind you (pictured below). If you’ve got tight hamstrings, use a prop (such as a chair) to help bring the ground just a wee bit closer to you. Remember—the goal is to reinforce good movement patterns. Use props or modify the full move if it helps you keep a neutral and stable spine.  

Modified Founder

  

 

 From the modified founder position, inhale and reach your arms out in front of your heart, keeping your hips back and pressing your fingertips together, with the pinkies pressing in the hardest. Slowly lift the arms all the way up, and keep the core pulled in to maintain a neutral spine. Hold 15 to 20 seconds.  

Forward Fold

From full founder, float the hands down to the ground as you drive your hips back. Unlock your knees and keep the weight in your heels. When your hands are down to the ground (or on a prop, for people with tight hamstrings) pull your hips back, up, and away, reaching your hands as far forward as possible to counterbalance. Hold 20 to 30 seconds. 

To stand up, keep your weight in your heels, slide your hands up your shins, and bring your spine into neutral. Sweep the arms back into Modified Founder position. Press the heels into the ground and bring your hips forward to stand up.

• Adductor-Assisted Back Extension

This well-known exercise isolates some of the deeper muscles of the lower back. Add in a little extra support from your inner thighs and some increased activation of the hamstrings, and you’ve got a recipe for building back muscles strong like a superhero’s. 

Start on the ground, lying on your stomach. Flex your feet and zip your legs together, keeping just a slight bend at the knees. Press your hips and knees into the ground and lift your elbows up until the hands “float” above the ground. Pull your shoulders down towards your butt while lifting your chest off the ground. Keep your neck long and hold the pose for 20 to 30 seconds.

•   Eight-Point Plank

A plank with your elbows and knees on the ground sounds like it should be easy, but this one sure isn’t. Get ready to focus a bit more on your abs to create some serious support for your spine. 

Lie on your stomach with your feet flexed, knees touching, and elbows a few inches in front of your shoulders. Pull your shoulders away from your ears, and gently squeeze the knees and elbows toward the centerline of body. Press knees, toes, and elbows into the mat as you lift your hips up to the height of the shoulders. Tighten your core and maintain a long, neutral spine. Pull the elbows and knees toward each other (as though you’re trying to bring the top and bottom of your mat together), and hold the plank for 20 to 30 seconds. If you begin to tremble, you’re doing this right.

• Woodpecker

Named after the feisty little bird that tips forward when it hunts for food, this move will strengthen both your butt muscles and your back. 

From a lunge position, press through your front heel and stand tall. Lift the back heel up off the ground and reach the arms out in front of your heart. Drive your butt as far back as you can, without moving your knee, until you feel a stretch in your hamstrings. Your arms will naturally reach further forward to counterbalance. Tighten your core, taking care to maintain a neutral spine, and slowly reach the arms overhead. Hold for 20 to 30 seconds, then repeat on the other side.

Modified Woodpecker

If a full woodpecker is too tough, try keeping your arms back behind you in a modified version while you build up the strength to perform the full version.

The Takeaway

Research shows that frequently bracing the core and strengthening your back muscles can be effective in promoting long-term relief from chronic low back pain. Meanwhile, sedentary behavior has been shown to be a health risk in and of itself itself—so next time you catch yourself sitting for a long period of time, stand up and do some Decompression Breathing, a Founder, or any of the exercises outlined above. You’ll give your body a break from sitting, and you’ll be working the muscles that support your spine. With a practice and minimal time commitment, a strong and supple back can be yours for the long haul!

 By: myfitnesspal.com

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Learn to Like Running

I’ve completed three marathons, but I wasn’t born with an I-love-running gene. In middle school I dreaded the mile, and I dragged my feet the entire four laps when physical fitness testing came around. In high school I joined the cross-country team because all of my friends were doing it—I was the slowest girl out there, and often finished last, in tears. In college, running was a cheap way to stay fit—that was all. It wasn’t until I was a full-grown adult, living in New York City where Central Park was my only respite from the hustle and bustle that I truly fell in love with the activity. What changed? My attitude. I discovered a personal relationship with running that made me feel like a champion simply for lacing up my sneakers. Here’s how you can learn to love (or at the very least, like) running, too.

Be a beginner Not being able to run an entire mile the first time you attempt to run is perfectly normal—and I promise, no one is judging you for it. In fact, you should be proud you’re even trying. You’ve got to start somewhere, so why not accept your newbie status and plan to take walk breaks on your first few jogs around the neighborhood. Then give yourself time to build up your endurance and distances.

Back off the speed Unless you’ve got a sponsorship deal with a major sports brand, running fast isn’t really necessary. And it might even be preventing you from actually enjoying the run. Try running slower, at a pace that allows you to speak in full sentences, and see how your body reacts—your breathing will feel more natural, your joints won’t start aching as quickly, and you might even find yourself smiling out there.

Set small goals See that telephone pole at the end of the street? Run to that, and then pick your next target. Creating small goals within your workout keeps it interesting, and feeling those little twinges of achievement can help you enjoy running more. Today the next mailbox, tomorrow the finish line of your first 10K!

Enjoy being alone The kids aren’t around, your boss isn’t standing over you, it’s just you, your running shoes, and the road. Thinking of your run as “me” time will help you see it as a special event, one you’ll start looking forward to.

Find a buddy Pounding the pavement with a friend can make all the difference. You can encourage each other to get going, commiserate on the hills, and chit-chat your way to the finish. And making a plan to meet someone for a run can give you a little extra motivation to get out the door. 

Make the miles matter When the personal benefits of running (weight loss, improved cardiovascular health, reduced stress, etc.) aren’t enough to get you to pick up your feet, consider running for a cause. Sign up for a 5K that raises funds for a nonprofit organization, or download an app like Charity Miles, which lets you earn money for a charity of your choice with every step you take.

Listen to music Studies show upbeat tunes can distract you from physical exertion and even get you to push a little harder. (Songs between 120 and 140 beats per minute have the biggest impact.) Just be smart about your headphones—only use them in safe, low-traffic areas and keep the volume at a level that allows you to still hear what’s going on around you.

Track your success Feel like you’re not getting anywhere? Try logging every run with an app like MapMyRun, RunKeeper, or Runtastic. You’ll be able to look back and see how far you’ve gone—and how much faster you’ve gotten along the way! Keep track of your routes and see if you can do the neighborhood loop faster next time, or increase your distance by tacking on an extra block or two.

By : myfitnesspal.com

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10 Tips to Overcome a Weight-Loss Plateau

So you stopped drinking soda and bringing ice cream into the house, and the weight started to peel off. This boosted your confidence, so you joined a gym to burn some extra calories on the stationary bike. All of your efforts paid off and you lost weight, possibly even a lot of weight … well, for a while. But now you feel stuck; you feel as if you’ve reached a weight-loss plateau.

Possibly you’re at a healthy weight, albeit above your dream weight, but those pesky 5-10-15 pounds are still lingering. Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a stable weight, also known as set-point weight. While your body’s set point can be adjusted, it can take some time to get there.

As you are losing weight, it can be tempting to cut calories too low to shed pounds faster. The down side to this technique: your muscle can be used as energy and this gradually slows your metabolism to spare energy. Whether you find yourself above your body’s natural set-point weight or if you’re hard pressed to lose those vanity pounds, here are 10 ways to overcome a weight-loss plateau.

1. Adjust your calorie intake. As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so.

2. Focus on quality. Busting through a weight-loss plateau is more than calories in and calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat.

3. Rotate your routine. Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. High Intensity Interval Training (HIIT) has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. Note: Just progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

4. Beware of clean-up duty. An extra bite here, a little nibble there. Those calories DO count, even if they aren’t on your plate. Mindlessly munching on the kids’ (or spouse’s) leftovers during clean up seems harmless, but resist the snack urge because it might be what’s keeping you from seeing results.

5. Know your numbers. If you’ve been watching what you eat and exercising more and your weight is not budging, consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.

6. Sleep. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection.

7. Keep a closer eye on your caloric needs. Research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. To better approximate your caloric needs, use the MyFitnessPal basal metabolic rate calculator to learn how many calories you burn a day if you did nothing but rest for 24 hours. Use your basal metabolic rate as a benchmark to subtract the approximate number of calories burned during activity. Keep in mind that the number of calories burned during activity can vary.

8. Flush with fluids. Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.

9. Increase muscle mass. Want to burn more calories at rest? Lift (heavier) weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.

10. Eat more protein. Protein has the highest thermic effect of food, meaning eating protein burns more calories during digestion. Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat.

Put these tried and true tips into action, and soon you’ll be saying, “What weight-loss plateau?”

By: myfitnesspal

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