Saturday, March 10, 2018

Muscle Hypertrophy vs Strength - Yes, There is a Difference
People wonder about the difference between muscle hypertrophy and strength and how the two are related.
I will discuss the both of them and how to train for each.

Muscle Hypertrophy vs Strength - Yes, There is a Difference


The Difference Between Muscle Hypertrophy and Strength


Muscle Hypertrophy


Muscle hypertrophy, otherwise known as muscle synthesis, is a process where the muscle gets bigger, mainly through sarcoplasmic hypertrophy. Although there is also myofibrillar hypertrophy (Also known as sarcomere hypertrophy) which is a bit different from sarcoplasmic hypertrophy. Hypertrophy relies on nutrition a lot more than strength does in the long run. Muscle can't be built with nothing.

Muscle hypertrophy is started off when a muscle is damaged after a workout. There are certain hormones that effect this process such as testosterone, growth hormone, insulin-like growth factor and insulin. When the muscles are repairing a few things happen. First the muscles swell up. This causes the blood to circulate through them. This means that more nutrients and oxygen are delivered to help repair the damaged muscles.

Strength


Strength is a different type of gain. It's a process where the muscles get used to being activated. The body gets used to muscles firing via neural adaptions, which means that to get stronger you need to rely less on hypertrophy and more on neural adaptions. Strength is also a bit easier to improve, especially in the short term. Some studies showed that people that are new to training could lift up to double the original weight used in a matter of weeks via a phenomenon called "noob gains". Another fun fact is that the muscle gets a bit denser via myofibrillar hypertrophy which unlike sarcoplasmic hypertrophy helps with performance.

To be more exact, this is how strength is improved: when you train, the body "remembers" the movement patterns for each exercise making you more efficient at activating the muscle groups used during that specific exercise.
There are however a few well known supplements that can help increase performance short term. A few of those supplements are citrulline-malate, beta-alinine and caffeine.

How to Train


Now that we have everything covered, lets talk about the most interesting part on this topic - how do we train for each of these? The answer is simple, more reps with less weight for muscle hypertrophy and less reps with more weight for strength. I would recommend 15 to 20 reps for muscle hypertrophy and 1 to 5 reps for strength.

Some research states however, that for strength gains it is optimal to do 1 set per exercise, while for muscle hypertrophy it is generally recommended to go high on the volume and do about 4 sets per exercise, so further into the details, I would recommend the following:

Muscle hypertrophy


Reps: 15-20 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 5-7 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 30-120 seconds (Go higher if you are a beginner and lower if you are intermediate/advanced)

General tip: choose a few compound exercises for a bigger growth hormone release and to get the muscles ready to work and then a few isolation movements to cool down at second half of the workout, to get the blood flowing into the muscle (Via the phenomenon called "The pump" and generally through contraction with high reps). You should also consider adding slow eccentrics.

Who is this optimal for: this approach is optimal for bodybuilders and teenagers looking for an aesthetic look. It is a very good approach for teenagers as the low weight training reduces the risk of injury.

Strength


Reps: 1-5 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 1-3 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 90-180 seconds (Go lower if you are a beginner and higher if you are intermediate/advanced)

General tip: try to get rid of isolation exercises and aim for compound exercises. I must also add that quick and explosive concentric movement is the best way to go for strength and power.

Who is this optimal for: this approach is optimal for people trying to compete in strongman, powerlifting, playing sports or who do manual labor. This type of training will promote muscle activation efficiency which in turn might mean saving a bit of energy doing things like manual labor or sports.

Conclusion

As we can see, they are both different and are both trained differently, and fun part is, we can combine them to get the best out of both worlds. To combine them you can simply just follow a split such as the push/pull/legs split, first three days you would do strength training then the next three days you would do hypertrophy training. With this type of training you can be a power-builder, a mix between a bodybuilder and a power-lifter.

NOTE: When I say a specific amount of reps, I do not mean picking up pencil weights and just flinging that weight for the specified reps, but I mean that you should use a weight at which you would struggle to do the needed amount of reps.

Source

Thursday, March 01, 2018

7 Firming Butt and Abs Exercises for Women
Do you want the best firm butt exercises which dissolve cellulite and tighten your glutes? What woman wouldn't want to have a bottom which is tight and toned. I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Romanian Dumbbell Lift


Romanian Dumbbell Lift


  • Stand straight, holding a dumbbell in your left hand, with your feet at shoulder width apart.
  • Lift your right leg up and back with your knee straight and lean your torso forward, until your torso and right leg form a straight line and are parallel to the floor.
  • You should feel the tension in your right hamstring and glute, and when you do, swing your leg back down and stand back straight up.
  • Repeat with each leg 10 times.

Sumo Squats


Sumo Squats


A wider stance will automatically emphasize hamstring and glute work;

  • So stand with your feet a step more than shoulder width apart.
  • Utilizing the weight of a barbell or dumbbells if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Slowly stand back up and repeat for two sets of 10 squats each.

Explosive Lunge


Explosive Lunge


  • Start in a typical lunge pose, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body.
  • Tighten your core and propel yourself upwards with your right foot, so that you are jumping in the air.
  • Switch feet mid-jump and land in a lunge, with your left foot forward.
  • Repeat for two sets of 5 reps each.

The Explosive Lunge is a high intensity exercise, but it also gets results quickly – while it is great to practice once or twice a week, be sure to keep your routine within personal limits.

Bicycle Crunches


Bicycle Crunches


Firstly you'll need to be lying on your back on the ground. It's best to use a yoga mat if you've got one.

Secondly, place your hands behind your head and your legs in the air in a bent L shape position.

Thirdly, bring your right elbow to your left knee and at the same time extend the right leg.

Fourthly, return to your original position. Now do the exact opposite of what you've just done. Bring your left elbow to your right new while extending your left leg.

Finally, repeat these steps for as many repetitious as possible. Remember to perform this workout slowly, this will ensure that you are maximising tension on the abdominal muscles.

V Sit-Ups




While traditional crunches and sit-ups only work the upper abs, V sit-ups target the lower abs as well.

  • Begin on your back with your arms extended over your head and your legs straight out on the ground.
  • Pull your arms forward while you lift your shoulders off of the ground.
  • At the same time, keep your lower back on the ground and pull your legs upwards to meet your arms.
  • Pause and gently lower back to the ground.
  • Repeat.

Flutter Kicks




  • Lie on your back on the ground with your legs fully extended.
  • Place your arms along your sides with your hands under your butt, palms against the floor.
  • Tighten your abs and lift your heels off the floor approximately six to eight inches.
  • Scissor your right leg up so that it forms a 60-degree angle with the ground, then begin flutter kicking your legs, so that you drop your right leg toward the ground as you lift your left leg up into the air at a 60-degree angle. Make sure you initiate these movements from your abs, keeping your lower back flush to the ground and your core tight.
  • Continue flutter kicking for 30 to 60 seconds.

Russian Twists


Russian Twists


The Russian twist is a great exercise for giving your tummy a much-needed workout. The best way to do it is with a ball. Hold it in front of you with both hands while sitting on the floor. Turn one direction in a 45 degree angle. Your back and core should be straight, and your abdomen should do the twisting. You should be really feeling it there when you go to the side. Go 45 degrees one way, and then do it the other way.

The above mentioned exercise are just a tip of the iceberg. If you've never done any of these mentioned exercises, make sure to use light weights until you get used to holding a much heavier weights or barbell overhead. Mix these exercise with any cardio workouts you have and in no time, you will be ready to wear your bikini.

7 Firming Butt and Abs Exercises for Women - I want to share with you 6 exercises which can dramatically strengthen your back side and lower body.

Friday, January 26, 2018

Why Kettlebell Training Is Great for Weight Loss
Kettlebell Training has become a very weight loss training approach among the top personal trainers and strength coaches. It is no surprise why many hot looking Hollywood celebrities are hooked to this ancient Russian strength and fitness training tool. Although kettlebell training entails using an odd-looking cast iron ball with a suitcase handle attached to it, it is an incredibly efficient weight loss tool and training method. For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast. The following are 3 factors why this ancient Russian strength training will get the excess fat off your body fast.

Why Kettlebell Training Is Great for Weight Loss


Factor #1- Involved Full Body Movement


Why bother training your body by isolating muscle parts when you can work them all in one go? Unlike certain exercise approach, kettlebell training does not specifically target certain muscle groups. Instead, it trains the body to be functional by moving with maximum efficiency and minimize energy leakage through full body movement. In other words, it teaches the body to move as a functional unit. Because kettlebell workout is a whole-body training, no muscle parts are spared and you will find that your body will burn fat in high gear. Talking about time-efficiency you work more parts of your body in short amount of time with kettlebell training.

Factor #2 - Fast Muscle Contraction in Ballistic Kettlebell Moves Burn High Amount of Calories During and After Exercise


Explosive muscle contraction with resistance training consumed more calories than slow muscle contraction during exercise as shown in studies. In fact, it is found that explosive muscle contraction in resistance training such as kettlebell workout caused more post-workout metabolism than slow muscle contraction. This is because of the preferential muscle activation of fast-twitch fiber which cost between 3 to 4 times more calories than activation of slow-twitch muscle fiber. If your aim is to lose fat fast, then the rapid muscle contraction in ballistic kettlebell exercises such as swings, snatches or cleans are perfect for quick fat loss. They will get you to burn more calories and cause more post-workout energy consumption. Why would you do a workout that is 3 to 4 times slower in burning fat when you can burn fat fast with kettlebell training?

Factor #3 - Intense Resistance Training Increases Post-Exercise Metabolism


Intense resistance training increases Excess Post Oxygen Consumption (EPOC) also known as "afterburn" which refers to the oxygen required to burn fuel to return the body to normal state. The longer the EPOC the better because you take advantage of the fat-burning effects after an intense resistance training. Unlike steady-state aerobic activity such as jogging and walking, kettlebell training which a form of intense resistance training can cause high level of metabolic disturbances that results in up to 48 hours of EPOC.

RELATED: How to Design Your Own Kettlebell Workout


Why Kettlebell Training Is Great for Weight Loss - For anyone who wants to lose weight in a rush and not be a slave to countless hours on a cardio machine, the kettlebell training will get you the tight and tone body fast.


Article Source: https://EzineArticles.com/6602868

Thursday, January 11, 2018

Bacon Avocado Tomato Egg Salad
When most people think of salads, they immediately visualize big, leafy strips of lettuce tossed into a bowl with all sorts of colorful companion vegetables. But there are also those kinds of salads that use deliciously sinful mayonnaise as their chief ingredient. Some of the more popular types of these salads are egg salad, potato salad, chicken salad, and the ever popular (and my personal favorite) seafood salad.

Bacon Avocado Tomato Egg Salad


Probably the easiest and least expensive to make of all mayonnaise based salads is egg salad. Who doesn't have a few extra eggs and mayonnaise in their refrigerator? This salad does a great job at filling a person up with plenty of protein, fat, and calories. An interesting twist to this delightful salad is adding corn, avocado, and crisp bacon. While it may sound a bit odd, the mix tastes out of this world!

The first step is to fry some bacon. Cook four slices of bacon in a shallow pan until crispy. Remove them and place on paper towel covered plate to drain the grease.

Second step is to boil some eggs. Now this may sound easy enough, but chances are you're one of the many people out there that have been over-boiling eggs throughout your entire life! Spread out a single layer of eggs in a pan. Fill with cold water until the eggs are covered by at least an inch of water. Bring the water to a boil and then crank the heat down a bit and simmer the eggs for another two minutes. Finally, turn the heat off, cover the eggs, and let them sit in the hot water for at least twelve minutes. This works with small batches of eggs (6 to 8). Before assuming all the eggs are hard boiled to your liking, you should crack one open and make sure its yolk is cooked enough for your taste. If not, let them cook some more. Once the eggs are done, remove them from the pan and place them inside a bowl of cold water to let them cool off.

After the eggs have cooled, peel them and slice them into small squares. Do the same for the avocados, and then place both eggs and avocados in a large bowl.

In a small bowl, mix the dressing. Add the mayonnaise, mustard, corn (drain it first), curry powder, tomatoes (chopped and diced), and lemon juice together. And don't forget your bacon! Chop the bacon into small pieces and mix into the dressing. Last, pour the dressing into the bowl of chopped eggs and avocado, and then mix everything together.

If you want, you can sprinkle fresh parsley across the salad. And if you're feeling even more indulgent, heat up some flour tortillas and use the salad as a spread. This will serve two to four people.

Ingredients
  • 8 hard boiled eggs, peeled
  • 2 ripe avocados
  • 2 tomatoes
  • 4 slices of bacon
  • 1 tablespoon of Dijon mustard
  • 2 cans of corn kernels (about 20oz total)
  • 1 cup of mayonnaise
  • 1 tablespoon of curry powder
  • 4 tablespoons of lemon juice
  • 6 flour tortillas

AVOCADO EGG SALAD


RELATED: Easy Breakfast Burrito Recipe

Article Source: http://EzineArticles.com/7504087

Monday, January 01, 2018

Best Foods To Eat To Lose Weight Quickly
Any expert will tell you that you must eat healthy foods to lose weight. Proper eating habits are upwards of 80% of your weight loss battle. For many of you going to the gym or working out simply sucks or is too time consuming. And for many of those same people after a workout you feel like you need to be rewarded, therefore, you eat empty and high fat calories. By partaking in a bad post workout meal you've not only prolonged your muscle recovery time (you'll be sorer longer), but you've basically cancelled out your workout efforts. Think about eating healthy foods to lose weight just as you think about working out to lose weight.

Best Foods To Eat To Lose Weight Quickly


Study shows that these 12 best weight loss foods are some of the best you can consume to allow you to lose weight.

Best Foods To Eat To Lose Weight Quickly


Mushrooms

Any time people consumed mushroom-based entrees, they felt just as comfortable as any time they'd consumed those same dishes made with beef—though they'd taken in part of the calories and fat, study reports. Switch mushrooms for meat in sandwich and wonderful mushroom recipes.

Eggs

Study shows that dieters who ate eggs for morning meal felt full for for a longer time and lost more than twice as much weight as people who received the same amount of calories from a bagel for morning meal. Think beyond breakfast, as well: eggs increase a salad's remaining power and make for a satisfying snack.

Apples

For only 95 calories, a medium apple has 4 grams of fiber. And latest study, posted in the Journal of Nutrition, signifies that improving your fiber intake can assist you to avoid weight gain—or even motivate weight loss.

Blueberries

The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals. And they’re also great for weight loss.

Thanks to the combination of fiber and water found in blueberries, they’re an excellent choice to help slim down by reducing appetite.

I like to add blueberries to my smoothies, salads, or on top of my oatmeal.

Broccoli

Instead of severely limiting your food intake, you can add more nutrients and cut calories simultaneously by eating broccoli.

With broccoli I keep it simple and steam it as a side dish or use it in a stir fry. I also like to cut it up raw for salads or hummus.

Kale

One cup of kale is only about 33 calories, yet it’s packed with nutrients to keep you feeling full and satisfied. This helps you whittle down the amount of calories you consume each day without sacrificing essential vitamins and minerals, making it a perfect weight loss superfood.

I like to add kale to my smoothies or substitute it for watered down lettuces like iceberg. I even like to pair it with my next favorite superfood, spinach.

Oatmeal

Having a morning meal made from "slow-release" carbohydrate food , like oatmeal or bran cereal , three hours before you decide to exercise can assist you burn more fat, indicates a recent study in the Journal of Nutrition. Here's why: in the study, consuming "slow-release" carbohydrates didn't increase blood sugar as high as consuming refined carbohydrates, for example white toast. Consequently, insulin levels didn't increase as high and because insulin plays a role in alerting the body to store fat, having lower levels can assist you burn fat.

Goji Berries

Goji berries may not be as easy to find as the other items on my list, but they have similar benefits.

These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber.

Goji berries are generally sold as a dried fruit, so I’ll sprinkle them on my salads or oatmeal for a little added sweetness.

Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.

Hot Chile Peppers

In one study, eating a little hot pepper (in tomato juice or in capsules) half an hour before a meal assisted study individuals feel less hungry and consume about 10 percent less.

Almonds

Chew more to curb hunger. That is what research workers worked out in a recent study in the American Journal of Clinical Nutrition wherein they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants became maximum satisfaction—they felt fuller longer—from the nuts once they chewed 40 times. Chewing more could potentially cause a greater release of fat from the almonds, which in turn causes bodily hormones that control hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University.

Grapefruit

If you can get past the super tartness of grapefruit, you’ll be well on your way to quick weight loss.

One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits. The participants had to consume their allocated supplements three times a day before each meal over 12 weeks.

The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers.

The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.

If it’s hard for you to enjoy the tartness of fresh grapefruit slices, try blending them in your smoothies.

Pears

Pears are incredible for controlling appetite. Since pears have an average of 5.5 grams of fiber, they keep our digestive systems moving. Fiber helps our bodies absorb the nutrients and vitamins of all the other superfoods on our list.

If you’re feeling a little backed up or constipated, slice up a juicy pear and enjoy.

RELATED: 10 Low Carb High Fiber Foods

When you are trying to lose pounds, remember that food is not the enemy. There are ways you can use it to your advantage, even when dieting. You just need to get the information you need about your body and how to keep it healthy, and use that information to get the right food to lose weight, don't skip meals, and even if you decide to eat lighter, make sure your body gets the vitamins and minerals it needs! Because although many people think food is what will keep them from achieving their weight loss goals, you can use food to lose weight!

Friday, December 15, 2017

5 Minute Home Dumbbell Workout for Woman
Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

5 Minute Home Dumbbell Workout for Woman


For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body. Feel accomplished, get motivated, get the fitness buzz going and commit to making a newer you!

Equipment Needed: Interval Timer (Interval Timer is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

1. Seated Wide Bicep Curls – 1 minute 


Seated Wide Bicep Curls


2. Dumbbell Row – 30 seconds 


Dumbbell Row


3. Seated Shoulder Press – 30 seconds


Seated Shoulder Press

4. Weighted Jackknife – 1 minute 


Weighted Jackknife

 

5. Dumbbell Squats – 30 seconds


Dumbbell Squats


6. Straight-Legged Deadlift – 30 seconds


Straight-Legged Deadlifts

7. Bench Press – 30 seconds

Bench Press



RELATED: 4 Best Love Handles Exercises

Dumbbells are universal pieces of exercise equipment which can be used to achieve a full body workout from home. With a little bit of planning and research, you can create a home dumbbell workout that will effectively tone and trim targeted spots on your body.

Monday, December 11, 2017

Peanut Butter Ground Flax Seeds Energy Bites Recipe
Peanut butter is a very healthy food. Especially when dieting and also for workouts. We are all in a rush with work and families while still trying to fit in exercise that many of us resort to energy and protein bars on a daily basis. Problem is these energy bars are loaded with sugars (even the healthier cane type).

Peanut-Butter-Ground-Flax-Seeds-Energy-Bites-Recipe


Enter peanut butter; this versatile food will fit in with so many healthy endeavors. It's a great snack with apples, or spread on crackers and especially yummy in a peanut butter workout smoothie with added protein powder for recovery.

Did you know that peanuts are not a nut but a member of the legume family which is related to peas, lentils, chickpeas and other beans? Because of this they have many necessary and healthy nutrients like folate which is essential for the structure of our DNA and RNA at the cellular level and is important for our body tissues like bone marrow and the intestinal tract. Folate is also necessary to help the body synthesis and breakdown amino acids. Without folate or folic acid, your body's nervous system and brain function would be affected in negative ways.

Peanut butter also contains vitamin E, an antioxidant, involved in immune function and also aids the heart along with resveratrol. Other nutrients in peanut butter are the mineral zinc, used by your body for repair and the immune system, niacin, protein and manganese. According to the American Peanut Council, "the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease." This great little bean also contains thiamine (vitamin B1), B6, riboflavin (B2), iron and calcium.

RELATED: What You Should Eat After Your Workout - Post Workout Nutrition

Peanuts are also a contender with fruit as a source of antioxidants because they contain oleic acid, the same fat in olive oil. The research done on peanuts was found to be as loaded with antioxidants as strawberries and blackberries. They also contain more antioxidants than apples and carrots! This I'm sure will be a surprise to many people as it was to me.

Yes peanut butter does contain fat but 80 percent is good fat which can help you lower LDL cholesterol (the lousy cholesterol). Fat none-the-less is a critical nutrient needed for brain function and for moving fat soluble vitamins where your body needs them like the skin.

Peanut Butter Ground Flax Seeds Energy Bites Recipe


Peanut Butter Energy Bites Recipe


Ingredients

  • 1 cup old fashioned rolled oats
  • ⅔ cup creamy peanut butter
  • ½ cup ground flax seeds
  • 1/4 cup chocolate chips
  • 1 teaspoon vanilla
  • 2 tablespoons honey

Instructions

  1. Place all ingredients in a large bowl and stir together well to combine.
  2. Place bowl of "dough" in the fridge for 30 minutes to an hour so it can set up.
  3. Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.
  4. Store in a covered container in the fridge.

Wednesday, November 29, 2017

10 Daily Habits That Helps You Lose Weight Easily and Keep it Off
When it comes to weight loss, the first thing I always discuss is the main reason why the majority of people fail at shedding those kilos. When most people set out on their journey to lose weight, they fail at realizing that losing weight is not for the short-term, it is for life. Hence, most are not mentally prepared for that long-term commitment, and stop whatever they are doing to lose weight once they experience some weight loss. This consequently results in them gaining back those kilos (and more) when they revert back to their old habits. Losing weight healthily requires a lifestyle change, a proper plan and the ability to stay motivated.


10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

1. Eat More Proteins and Food Rich in Fiber.


Protein has a powerful effect on one’s appetite. It makes you feel full and reduce hunger, enabling you to eat fewer calories. It affects several hormones that are essential in hunger and fullness such as GLP-1 and ghrelin.

Increasing your protein to 30 percent of your caloric intake helps you eat about 440 fewer calories in a day. This translates to a weight loss of 11 pounds in just 12 weeks without restricting anything intentionally or engaging in any strenuous activity. It helps burn fat even more effectively than those who have a high carb intake.

If you usually eat grain-based breakfast, you can switch to protein-rich breakfast like eggs. According to study, obese or overweight women who took eggs for breakfast ate fewer calories the rest of the day for the next 36 hours.

Viscous fiber increases satisfaction as it makes you feel fuller for the most of the day. This reduces the need to eat more during certain times of the day like lunch. Fibers always form a gel when in contact with water. It is the gel that prolongs the time your body takes to absorb nutrients. Examples of viscous fiber include oranges, flax seeds, oat cereals, beans, asparagus and Brussels sprouts.

2. Examine Your Eating Habits.


Do you eat late at night? Do you nibble while cooking? Do you finish your kid’s meals? Take a look at some of the things you ordinarily do and identify the behaviors that account to your weight gain. Change these practices to attain significant calorie savings and have an effective eating plan.

Have you ever heard of the old saying “If you fail to plan, you plan to fail?” You need to have a strategy for your snacks and meals. Pack healthful snacks that you can eat when hungry and avoid eating too late at night. The snacks help you deviate from your regular eating plan. That way, you end up eating less during lunch hour and dinner. You lose weight when you do not consume too many calories.

3. Chew Food Slowly and Thoroughly.


Your brain needs time to process whether you have eaten enough. Chewing your food better is a good way of eating slowly while burning more calories.

This reduces the amount of food you eat and increases your satisfaction or fullness. How quickly you finish eating affects your weight.

People who eat faster always gain weight in comparison to individuals who eat slowly. Fast eaters have a higher chance of being obese. Do not eat after having dinner. This is the central area where people pack extra foods. In case you are hungry after dinner, just take a noncaloric beverage or just take a piece of hard candy. Brush your teeth after to reduce the temptation to eat more.

Sleep well and avoid stress. Poor sleeping habits can cause stress which affects your appetite and weight. Lack of sleep disrupts appetite increasing cravings and hunger for unhealthy foods. This leads to intake of more calories. Chronic sleep problems and stress increase the risk of diseases and other conditions like obesity and Type 2 diabetes.

4. Carve out time to prepare your lunch.


Not only will making your own lunch help you save money, it'll ensure you know exactly what you're putting into your body and that you're getting the right nutrients. "You're also less likely to skip lunch on busy days when you can just walk to the fridge instead of having to go out and buy food," says Mashru. Although it seems like skipping those calories could help boost weight loss, depriving your body of regular meals just makes you more likely to overdo it later.

5. Don't do other things while you're eating.


It can be tough to focus on eating when there's work to do and Instagram to check, but chowing down when you're distracted can lead to accidentally taking in more than you need. Distracted eating doesn't just lead to more consumption in the moment, it can even compel you to eat more than necessary later on in the day, according to a systematic review of 24 studies in the February 2013 edition of The American Journal of Clinical Nutrition.

6. Drink Water Regularly.


According to researchers, drinking a lot of water daily increases metabolism rate.

Taking water regularly makes you eat less and lose weight especially when you drink water before your meal. People who drink water after a meal weigh more while those who drink water before a meal eat fewer calories and lose weight. Replace calorie-loaded drinks like juice and soda with fruit infuser water bottle.

Rehydrating your body enables you to stay healthy. The amount of water you drink depends on your gender. Men should drink at least 13 cups in a day while women should drink at least nine cups in a day. Water flushes out toxins from the body and increases your energy.

Drinking water improves your skin complexion and tone leaving the skin glowing. Through a healthy intake of water, you will boost your immune system and enhance the functioning of your vital organs. After all, this pure drink improves digestion, absorption of nutrients and blood circulation!

7. Eat Fiber-Rich Foods.


Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach.

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

8. Sleep Well and Avoid Stress.


When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you're stressed.

Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.

What's more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

9. Eliminate Sugary Drinks.


Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages, like soda, have been associated with an increased risk of many Western diseases.

It's very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don't affect fullness like solid food does.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.

Healthy beverages to drink instead include water, coffee and green tea.

10. Pile your plate high with vegetables.


One of the best ways to get into the healthy-eating habit is by adding things to your diet instead of removing them. Refusing to eat any of your favorite treats can backfire in a binge, whereas slowly increasing your vegetable intake can only bring good results. "Not only are vegetables filled with important nutrients that keep your body healthy and energized, they contain fiber, which helps you feel satiated," says Mashru. To avoid vegetable burnout, she suggests starting small: add a cup of them to at least one meal a day for a week, then start incorporating them into more meals as you get used to them.

RELATED: How To Lose Weight in a Healthy and steady Way

As you diligently work towards your weight loss goals, I strongly recommend that you enjoy this life changing journey to a better and healthier looking you. Once you have turned your lifestyle around, you will be feeling and looking great and you will be able to continue living healthy and looking healthy. Be excited about the change, be excited to try new foods and be excited to discover new recipes and healthier treats. It will be a lifestyle change you will never regret.

Just remember that losing weight is the outcome of many behaviors and habits, so start by sorting through them all to find what will work best for you.

Saturday, November 25, 2017

The 8-Hour Diet Plan - How To Cut Down All Your Excess Fat
Those who love to lose weight tend to do anything just so they will achieve what they have been dreaming for quite some time now - achieve a perfect and healthy body. Those who are very determined left no stone unturned and tried a lot of weight loss diet regimens, especially those that are used by many people. In this piece, you will learn of a new and innovative weight loss method and it's called the 8-hour diet plan or also known as the 8-hour body diet.

The 8-Hour Diet Plan - How To Cut Down All Your Excess Fat


Eat for only 8 hours and then go for 16 hours fasting. That might sound weird, but not so difficult to follow.

An individual sleeps for around 7-8 hours. The other 8 hours in a day is spent in eating and other routine activities. So, to control the hunger for 16 hours it’s not such a hard task.

WHY THE 8-HOUR DIET WORKS?


The simple logic behind this 8-hour diet is that your weight will be lost without keeping a track on your calories like any other diet plan.

Let’s see how exactly this diet works:

1. AIDS DIGESTION

In this era where most of the people are into sitting jobs for 9 hours, it is very difficult for your body to get the proper time in digesting the food. This is the reason why at times, we are not able to lose weight even with an healthy eating plan.

The 8-hour diet works by giving your body maximum time to digest what has already been waiting.

2. BURNS MORE CALORIES

Calorie intake is restricted to 8 hours per day. In simple words, it increases the time between your last meal and the breakfast. This helps the body to burn the stored fat through a workout in the morning.

3. GET PROPER REST

The 16 hour of gap gives our body full chance to rest, stretch and relax freely.

4. PREVENTS DISEASES AND AGING

This 8-hour diet also stimulates the source of energy inside the cells. Resulting to this, energy output is maximized and reduces intercellular damage. This helps in slowing down the aging process and eliminating the risk of cancer, diabetes and heart diseases.

WHAT TO EAT WHILE FOLLOWING THE 8-HOUR DIET?


BELOW IS THE DETAILED MEAL PLAN THAT YOU CAN FOLLOW TO RAPIDLY REDUCE THE EXTRA FAT:

  1. Start off the day with green tea or any detox drink.
  2. Following by, you can take banana or kale smoothie, wheat flakes with skimmed milk, eggs with toast or any other alternative if you are allergic to lactose. Eggs are always the best option indeed.
  3. In your pre-lunch menu, you can have watery fruit like watermelon, vegetable salad, and 4 soaked almonds.
  4. For lunch, you can have either baked fish/tortilla wrap + vegetables + low-fat yogurt or tuna/vegetable sandwich with fresh fruit juice.
  5. This would amaze you but yes, post lunch you can have a dark chocolate brownie with one orange or apple.
  6. You can have baked potato wafers, popcorn or nachos with low-fat mayonnaise as your evening snack. Yes you heard it right.
  7. Finally, for dinner, get some grilled vegetables/chicken kebab with bread pudding, or chicken/lentil soup with fruit custard, or vegetable lasagna with cucumber juice, or kidney beans with chapattis or a glass of milk.

You should be more than happy with all the freedom and variety of foods in this 8-hour diet plan. But the struggle is to maintain a 16-hour gap.

So make sure your dinner is at 6 pm sharp. After that you cannot have anything.

With this amazing diet plan, try to integrate the habit of exercising. It is important for your body to do any kind of physical activity while following the 8-hour diet.

RELATED: How To Lose Weight in a Healthy and steady Way

Some people who have tried this diet plan have claimed that the 4-hour diet plan is really effective and they even recommend it to others who are interested to lose weight rapidly. Keep in mind that losing weight doesn't mean you need to sacrifice a lot, what you should do is to follow the plan religiously and all you need now is to wait to lose weight.