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The fight is on for big money and other awards at the March fishing tournament in the Keys. Are any of you going? Looks like I'm the first at this site, nice to be here.
In recent years more and more people, especially those over 40, (including me) are reverently following the ketogenic diet to lose weight.
The main reason was the findings of several scientific studies, according to which a diet low in carbohydrates but high in fat, (yes, you read that right, fat!) may prove to be more effective in weight loss than a diet low in fat.
A classic ketogenic diet program consists of 84% fat, 13% protein, and only 3% carbohydrates.
That is, someone who consumes 1,500 calories a day, will eat only approximately 14 grams of carbohydrates.
The diet is based on the idea that when one burns calories from carbohydrates, the body will begin to burn fat for energy, going into a state called ketosis.
But how effective is this diet in weight loss and overall health? I have tried it and I will share my experience too.
????????According to the findings of several studies in obese adults, the ketogenic diet can contribute to weight loss, lowering bad cholesterol, and increasing good cholesterol.
Other studies, however, showed that participants did not lose more weight than those on a non-ketogenic diet, and were in a bad mood, and had higher levels of inflammation in the body, which were linked to various conditions, such as heart disease and cancer.
As research into the ketogenic diet is currently quite limited and unclear, it is important to be aware of the potential risks before trying it.
Here are few risks from my personal experience.
First of all, it works. ????????
I tried it, very hesitant at the beginning since I'm not into those "diet trends" over the internet that promise unrealistic results in a very short time. First I tried a conventional diet with a dietician. It didn't work and at the end of the first month, it felt so boring & repetitive. You know, "eat a yogurt and fruit every afternoon". Not for me.
So after seeing results on the body of a friend of mine who happens to be a doctor and his hobby is nutrition and exercise, I decided with his guidance always, to give it a shot.
It worked as I wrote but here are few risks associated with this diet:
1) Bad breath - Remember: You eat way too much fat and meat.
2) Mood swings - Including a mental health imbalance that may vary, but nothing serious.
3) You will take a very fast weight if you decide to abandon ketosis and return to your past nutrition habits!
Share your experience, if you have tried the keto diet.
Online or virtual training has made a dynamic entry into our lives due to the ever-evolving technology that provides us with this opportunity, but also due to the COVID-19 pandemic which has overturned many aspects of our daily lives, such as our visits to our beloved gym.
We all more or less know the benefits but also the significant positive impact of exercise on our body and psychology, but what about its new digital version which very often takes the form of online or virtual personal training? Apparently, it is here to stay!
3 + 1 advantages of virtual personal training
Exercise wherever you are
Having a digital device such as your laptop, tablet, or mobile phone and your internet connection are enough so that you can really exercise from where it suits you! Thus, you save valuable time and exercise from the comfort of your personal space.
Eliminate any restrictions or obstacles from training
The fast pace of everyday life, the obligations, even the movement, can stand in the way of your visits to the gym. Virtual personal training eliminates distances and meanders around your schedule, so you never miss your favorite workout!
Work with the ideal trainer
Online collaboration and training with a virtual personal trainer means you don't even have to be in the same area! You can find the ideal personal trainer that suits your goals and needs, who will provide you with the right guidance and mobilization from a distance.
Support and easily contact the specialist
Your personal trainer, even if he/she is far away, is targeted close to you, in order to adjust your program on the spot, to measure your progress but also to give you the appropriate impetus to achieve your goals. In addition, you enjoy his/her advice in real-time, but also with the very easy and direct digital communication! Physical personal training is of course very difficult to completely replace but a very well organized and complete virtual personal fitness experience can be very close!
I am looking to lose about 40 pounds before the year is over so I have less than 6 months to do this. I want to find an exercise that burns a lot of calories so I can do less of it and easily fit it into my schedule. What are some great exercises that burn a lot of calories in little time?
I have either been skinny or fat, I have never been a muscular guy. I would love to put on some muscle in my thighs and biceps as well as my chest but it seems like no matter what I do, it just isn't cutting it. Any tips for guys who struggle to put on muscle? I want to avoid using protein shakes.
Remember, as I always say to my gym-buddies who question me: You do not have to have The Rock's surreal physique to keep your arms strong, lined and muscular.
Hard training, proper nutrition does miracles. As I always emphasize, the two main components that build a muscular body, with the line appearing in some faster and in others slower. Why is this happening? Due to body type. A body that does not have volume, but is underweight, is more difficult to fill muscles and consequently to line. This comes from a used to be skinny guy without muscles. (I was even bullied at high school. My bullies now became my fans!)
Especially in the hands, strengthening the muscles is a time consuming process if you are thin, but you can speed it up by paying a little more attention to the way you exercise, what you eat, and even how you sleep.
My personal fitness mentor is a world famous fitness guru, no other than Jeff Cavaliere, who recently spoke to the Italian GQ, explained how to increase muscle mass in the upper extremities. Follow his Instagram here
The strongest exercises for the triceps
The triceps is located in the back of the upper arm and is one of the most important muscles of the hand, considering that it occupies 60% of the arm.
According to Cavaliere, the exercises that train the triceps are: 1) Classic push-ups 2) Alternate push-ups with dumbbells (my personal favorite) 3) Three-headed dips with the help of a bar Areas of triceps with the help of a bar
Now, repetitions is key! ????
The key to achieving your coveted goal, which in this case is nothing more than to line your arms, is the consistency not only in the frequency with which you exercise weekly, but also in the correct repetition of the exercises in each workout.
As I recently saw in his Instagram stories, he also emphasizes that the muscles adapt quickly, so once you realize that a weight is no longer difficult to lift, you can increase the number of repetitions or the weight of the weights you lift. Trust me, try this.
BUT It is important to remember that changes should not be hasty, otherwise there is a high risk of injury.
The training of each muscle zone
Exercising the triceps may be crucial for sculpting the arms, but you need to exercise the whole arm, all the muscle groups, from the biceps to the forearm, for a uniform result. Yes, do not be the skip leg day guy we all laugh at!
Proper nutrition
If you are thin, the goal is not to lose weight. Therefore, it is important to increase the amount of calories you always consume compared to the training program you follow. Simply put, consuming more calories than yours. I wrote in the past about Ketogenic diet here in the forums. Please re-read it!
Your body needs daily intake of both protein and healthy carbohydrates and fats to replenish energy and help muscles recover from training and grow.
Good, quality sleep
In addition to nutrition, sleep is important for the shape of your hands.
When you sleep, the body's cells regenerate, with the result that the body repairs all the "wear" of everyday life, regains strength, relieves stress and relaxes muscles.
"Kill the diet!" This is not the title of a heavy metal band song, as it seems. It's an invitation to stop trusting your weight loss in the hands of all sorts of diets or nutritional guidelines that are in vogue and considered the best or healthiest in the world, as they say on Netflix. This is a dead-end, an endless "diet cycle" and a rupture in self-confidence with each successive failed attempt. People generally do not blame the diet itself for their failure, but blame themselves, as is the case with the decision to lose weight after Christmas, which is not the case here.
Diets in the vast majority of cases lead to short-term weight loss and have a yo-yo effect. Why; After reaching the target weight, one is already satisfied with his weight and stops "dieting" its behavior in the long run. And what is worse? Eventually, it ends up with more body fat than before the diet.
It does not matter if you are a fan of paleo diet, low carb, keto, vegetarian or raw foods. The basis of weight loss is the caloric deficit and all possible dietary guidelines are "only tools to achieve it". In addition, all dietary guidelines have many common themes that are generally associated with a healthy diet.
What do all the food paths have in common?????
They are based on as many fresh and minimally processed foods as possible, known as "whole foods".
- They emphasize the adequate intake of quality protein.
- They suggest incorporating many vegetables into the menu.
- They prefer foods with higher nutritional density than energy density.
- They reduce the intake of highly industrially processed foods, which are also high in calories.
- They recommend eating slowly until you feel satisfied and not completely full.
- They suggest the establishment of a water consumption routine and recommend the avoidance of liquid calories.
Eat as much as you want. Make a decision and do not change your behavior every two weeks. Spend the time you would otherwise spend looking for the best approach to food. Just choose a quality and healthy diet full of all the nutrients your body needs and keep your hands off junk food in the form of highly processed foods or junk IIFYM diets.
If you are not clear on your diet, you can start following the principles of a healthy diet!
If you are in the fourth decade of your life and you have been exercising since high school, exercise is more imperative than ever! These are the 5 exercises you need to do after 40 to be healthy and fit. These are the exercises I've been doing for the last 4 years and guess what? I'm not going back to my sofa again. :)
1 - Intense walking
Walking is in itself one of the best exercises you can do for your body as it is the most natural movement and the easiest way to lose weight. Not to mention that walking for 20 minutes at a comfortable pace burns about 80 calories and because it is considered a low-intensity exercise, it does not strain the joints.
2 - Board
Muscle mass decreases over time, but bone density also decreases over time. Consider that the decline in bone and muscle mass begins around the age of 35. Flexibility-flexibility and strength decrease as blood pressure and body fat levels rise. Shock, we know that. There are ways to avoid this, even without taking calcium supplements. According to a recent study, researchers in Germany monitored changes in bone density in 55 middle-aged women with osteopenia (essentially a condition that causes bone loss) and found it best to exercise at least twice a week for 30-65 minutes. Workouts should include a combination of low and high intensity, cross training with many different exercises such as running, swimming and boating. Movements such as planks, push-ups, squats and dips are essential for building muscle - and require endurance.
3 - Rowing
Shoulder joints are a key focus for those over 40. Rowing not only burns fat and calories but also exercises the back and shoulder muscles. Because these muscles weaken because you have been bent over a desk for years and adopt a bad posture, if you do not exercise them weaken.
4 - Deadlifts
This exercise requires the use of many muscles at the same time in relation to other complex exercises, especially when your goal is to build strength or muscle. Deadlifts strengthen the back and help you to get a good posture, when of course they are performed correctly. Therefore, before doing it alone, consult your trainer.
5 - Yoga
Unfortunately, bones and muscles are not the only things that start to wear out as we age. It is important to keep your mental health under control. The calming effect and the reduction of stress offered by yoga can give you the calm you need. In addition, yoga helps you learn to breathe properly. By focusing on the breath you help your mind to work better and you improve your mental mood, and you also enhance your flexibility!
A quick look at most "warm-up" suggestions reveals that most include a "20-minute treadmill or bike or elliptical". And this is wrong.
Why not choose the traditional ways of warming up, such as treadmill, bike or elliptical?
"The problem is that, although your body temperature will rise, it will not be prepared for training", answers Fotis Hatzinikolaou, Personal Trainer and adds:
"Let's say that one day you will exercise your chest. By warming up with a treadmill, you are only preparing the lower part of your body. However, the joints of the shoulders, shoulders, elbows, chest and all the others that are involved when exercising the chest, are not sufficiently activated ".
When we do a 30 minute treadmill or bike before exercise, we will definitely warm up. But we will leave out the part where we prepare our body for the exercise that will follow: weights, machines, pulleys, etc.
In a proper warm-up, in addition to a simple increase in temperature, we must also achieve the proper preparation of our joints.
As a result, we will "feel" better about the exercises and more likely to reduce injuries.
Being physically active is one of the best things you can do for your heart. Just moving your body for 30 minutes a day is enough to improve your heart health.
If you have diabetes or heart disease, talk to your doctor before starting any exercise program.
The benefits of exercise for the heart
Exercise helps your heart in many ways:
Burn calories: This can help you lose extra pounds, or maintain a healthy weight. Being overweight is a major risk factor for heart disease.
Lowers blood pressure: Doing some moderate aerobic exercise for 30 to 60 minutes most days of the week can help lower your blood pressure. Hypertension is another important risk factor for heart disease.
Reduces stress: Regular exercise is a proven fight against stress. Experts are not sure if stress plays a direct role in heart disease. However, it may contribute to other risk factors.
Lowers cholesterol: Exercise can lower LDL ("bad") cholesterol levels. A high level of LDL is a significant risk factor for heart disease.
The best activities for your heart
When done right, any type of exercise can be good for your body. But aerobic exercise is the best type for your heart. Aerobic exercise is any activity that uses the large muscles of your body and makes your heart beat faster.
To benefit your heart, experts recommend doing at least 30 minutes of moderate aerobic exercise most days. This is about 2.5 hours per week. You can also split it into 10 or 15 minute sessions each day.
Moderate aerobic exercise is:
Dance
Hiking on flat ground
Cycling at a speed of less than 15 km / h
Moderate walking at a speed of about 5-6 km / h
Downhill skiing
Tennis (double)
Swimming
Gardening
Light work in the yard
For even more heart benefits, consider adding some strenuous activity to your week. If all your exercise is intense, try to do at least 75 minutes each week.
Intense aerobic exercise includes:
Fast walking (about 7 km / h)
Cycling at speeds greater than 16 km / h
Hiking uphill
Endurance skiing
Climbing stairs
Football
Jogging
Jumping rope
Tennis (single)
Basketball
Heavy work in the yard
How to monitor the intensity of your exercise
You can tell if the exercise you are doing is moderate or vigorous by paying attention to how your body feels while exercising.
The Borg Rating of Perceived Exertion Scale ranks the effort from 6 to 20. During the exercise, choose the number that best describes how hard you are exercising.
6 = No effort
7 = Extremely light
8
9 = Very light, such as slow walking or easy work
10
11 = Slight
12
13 = Somewhat difficult, it takes effort, but it does not take your breath away
14
15 = Difficult
16
17 = Very difficult, you really have to push yourself
18
19 = Extremely difficult, the highest level of exercise you can continue
20 = Maximum effort
A moderate level of exercise is usually 12 to 14. Intense exercise is usually 15 or higher. You can adjust the level by slowing down or speeding up the exercise.
How to monitor your heart rate
To see the immediate effects of exercise on your heart, watch your goal, which should be around 50-85% of your maximum heart rate, based on your age. This range offers your heart the greatest benefit.
To find your target for your heart rate:
Take a short break from exercise to measure your pulse. To measure your wrist pulse, place your index finger and middle finger inside the opposite of your wrist, below the base of your thumb. To measure your pulse in your neck, place your index finger and the middle finger next to the "Adam's apple".
Let your waist hang
One of the most common board mistakes is to let your waist "fall" down as you get tired. Although this error does not always cause immediate injury, this error causes pressure in the lower back, which, over time, leads to pain or tenderness in the lower back.
Letting the lower back arch "fall" also removes the benefits of strengthening the core from exercise. This is because your abs are no longer working to keep your body up, ultimately hindering your progress.
To correct this, think as you practice the movement, think of pulling your navel toward your spine and squeezing your buttocks up.
You look up
Looking at your mirror or clock while on the board can help you check your form but can also reduce the effectiveness of the exercise. The key to a plank is to keep your whole body in a straight line from head to hips and heels.
If you look at a clock or a mirror on the wall, your body will be out of alignment. And holding your head in this position even sometimes can cause neck pain and tightness in the back muscles.
To correct this, hold your head and your gaze in your hands or straight down in front of you.
Your hips are relaxed
For about 45 seconds on a one-minute board, you may be tempted to raise your hips or "hang" them to give your abs a break. You can even do it without realizing it.
To make the most of a plank for your core, you will want to keep your hips in a straight line with your body, with the pelvis "buttoned" underneath. The plank is an exercise for the whole body that includes your legs and buttocks. To prevent your hips from relaxing completely, contract your quadriceps and press your buttocks.
In particular, there are several top class athletes who have published their sleep schedule and how it has helped them perform better on the run.
Among them are Roger Federer, who sleeps 12 hours a day, and Filippo Tortu, Tokyo gold medalist in the 400-meter relay, who uses a special bracelet that gives "tips" to stay upright in bed.
Sleep, the secret behind running
Science seems to confirm the practices of famous athletes as, according to a study conducted by researchers at MIT and the University of Sao Paulo, Brazil, prolonged sleep deprivation burdens posture and makes daily activities such as running difficult.
The study follows research by the National Strength & Conditioning Association that looked at how sleep deprivation affects heart rate and therefore the performance of nine athletes who took part in it.
Specifically, they were asked to run the first day having slept eight hours and the other three to follow a different sleep schedule. The result was that athletes who slept more ran better, were faster and less tired, as opposed to those who slept less who had more difficulty exercising.
"Professionals in the field should consider the potential impact of sleep duration on their performance and assess whether it is necessary to intervene to prolong it or not," the researchers note in the study, reminding athletes primarily, but and to all of us how important it is to sleep well.
Fill half your plate with fresh vegetables. This will automatically reduce the amount of other foods and satiate you with healthy fiber and very few calories. Alternatively, add vegetables to any meal you prepare, as this will have the same effect as filling your plate with vegetables.
Tip: If you do not have time to cut vegetables, put them frozen as the nutrients remain intact in this form.
* Leave three bites on the plate, at each meal
When we were children our parents told us to eat all our food. As adults, we must do the opposite. What does this mean; If you feel full there is no reason to eat your whole meal because of speed or bulimia.
Tip: Just leave the last 3 bites behind. This can save more than 100 calories per meal and if you are someone who eats 3 meals and one snack every day, this could help you lose almost 4 pounds in a month.
* Choose low-calorie drinks
When we drink calories instead of eating them, the brain does not receive the signal that we have taken "fuel", so we eat a little later consuming twice as many calories as we would if we did not drink these drinks.
Tip: Choose sugar-free drinks, such as water or water with flavors that naturally add sweetness and take up space in your stomach, helping to prevent overeating. They also give your body the fluids it needs to prevent dehydration, which is essential for the efficient functioning of the body's processes - such as metabolism.
* Eat soluble fiber
Soluble fiber is fermented in the gut in low-chain fatty acids that suppress appetite, increasing levels of satiety hormones and lowering hunger hormones, to help reduce visceral fat. One study found that increasing soluble fiber by just 10 grams a day reduced the risk of increasing visceral fat by 3.7%.
Tip: Good sources of soluble fiber are fruits such as apples, strawberries and other citrus fruits. You can also try oats, oat bran, beans, rice bran, peas and potatoes.
* Eat daily fermented foods
Fermented foods contain probiotics that can help reduce belly fat and increase a hormone that helps you feel full, while also helping to reduce the amount of fat the body stores. These foods can also help reduce the amount of fat you absorb and increase the amount you secrete.
Tip: Examples of fermented foods are sauerkraut, kefir and yogurt.
Ready in 5 minutes – You drink it for 5 days and lose 5 kg :)
Components:
1/2 lemon
60 grams of parsley
85 g water
Preparation:
Squeeze the lemon, chop the parsley, put them in a bowl and cover them with water.
Consumption:
Consume this drink every morning before breakfast, 5 days in a row. Then take a break of 10 days, after which you repeat the whole process.
You can use this treatment intermittently until you feel the need to reduce your body weight!
This drink accelerates the fat burning process and meets your daily needs of vitamins and minerals for the whole body. Parsley improves the digestion process and stimulates the body to eliminate excess fluids and eliminate flatulence.
Tom Cruise: What are the "secrets" of his diet
Tom in particular, prefers fish and meat, which are grilled at low temperatures, while there are no fried foods in his diet! He consumes fruits and vegetables with antioxidant properties, such as broccoli, spinach, berries, beets, while when he wants something sweet, he resorts to dark chocolate.
He has completely removed carbohydrates from his diet, especially those with a high glycemic index. They, according to research, accelerate the aging of the body.
The famous actor chooses to eat several small snacks during the day, during the demanding filming of his films. One of his favorites is royal dates, which he tops with some peanut butter and shredded coconut or nuts.
Do you have an anti-ageing secret or routine? Share it!
More specifically, 53-year-old Andrea Sunshine, from London, is a bodybuilder who goes to the gym for at least three hours every day, but is equally careful about her diet, consuming an amazing amount of eggs. The grandmother of two grandchildren consumes 150 eggs a month and about 9 kg of sweet potatoes.
Andrea also loves salads and vegetables, especially broccoli.
"The number of eggs is amazing, but it's real, I train a lot every day and my diet is monitored by a nutritionist," he tells the Daily Mail. "The ideal is to always seek to improve, so some sacrifices are worth it."
It's no coincidence that eggs are a popular food for body builders and those looking to build muscle, as an average egg contains 13 grams of protein, an essential nutrient for bulking.
As she works out so often, Andrea also needs to consume a high amount of calories every day, over 3,500 a day, spread over six to eight meals.
The typical recommended intake is about 2,000 calories for an adult woman, but it can depend on many factors, including age, how often you exercise, activity levels, and health issues.
The super fit grandma says: “I love working out. Self-care is an act of love that I learned over time and that's why I watch my diet, I avoid fats and sweets whenever I can."
Moderation is also good for weight loss, experts recommend and warn that exhausting diets and extreme training will probably have opposite results for those trying to lose weight. In particular, such practices can significantly burden the body and have a strong negative impact on metabolism and, by extension, health.
As a result, fitness trainer Yasmin Karachiwala and nutritionists Pooja Makhija and Rachna Agarwal note, strategies that include cutting back on sleep, grueling workouts that focus on repetitions, and eliminating carbohydrates from the diet are some of the habits that can prevent weight loss.
But why are the above three mistakes fatal for those trying to lose weight?
1. Good sleep is an ally in the weight loss effort while insufficient sleep can have the opposite effect. "Sleeping for less than six to eight hours can dysregulate the secretion of ghrelin and leptin resulting in increased appetite," says Dr. Agarwal, adding that insufficient sleep can also disrupt the digestion of meals. As a result, sleep-deprived people often crave high-carb junk food, which will also lead to weight gain. Correspondingly and since sleep regulates the metabolism, its lack equals a lower metabolism and therefore more kilos.
2. Exercise is vital for weight loss, but not when it's excessive. Experts highlight the need to rest the body and suggest that exercise be limited to 5 to 6 days a week for 45 to 60 minutes, consisting of a combination of aerobic exercise and strength training. Excessive exercise can increase appetite and prevent weight loss. It can also increase uric acid levels in the blood (hyperuricemia) resulting in joint pain (gout). Finally, it is equally important to train with a professional to avoid the risk of injury.
3. Many people reduce the carbohydrate content of their meals to lose weight. In this way, they also lack important amino acids that are found only in carbohydrates. At the same time, they increase protein intake which, in the long run, can increase uric acid and damage the kidneys and liver. Complete carbohydrates cause satiety, an important part of a balanced and sustainable diet.
This tendency of yours to eat constantly and a lot can be related to your mood. Overeating is often an attempt to meet more psychological than physical needs. And scientists say that you don't necessarily have to have some kind of eating disorder that makes you eat more when you're not feeling well emotionally, but that it can happen to any of us. See what you can do to avoid eating all the time!
1. Learn to recognize when you are really hungry
If you have eaten or snacked a while before, avoid repeating it, because obviously you are not really hungry.
2. "Fill" your day
Clean your house, change the decor, see a friend, take care of yourself, take a hot bath and organize your week's schedule of activities.
3. Discover new interests and alternative activities
Read a book, go out for a walk, go to the cinema, listen to music.
4. Sign up for a gym
Daily exercise will reduce your stress and create pleasant feelings, while at the same time it will contribute to the proper functioning of your metabolism.
5. Sleep well
Lack of sleep increases your hunger. Adequate sleep will give you well-being, reduce your depressive mood and provide you with energy and strength to face the difficulties and setbacks during the day.
6. Treat yourself with love
Giving in to "temptations" sometimes is very common and should not discourage you. Don't "shoot" yourself with guilt and self-deprecating feelings. Keep up the good work and recognize your positives.
7. Be the ruler of your life
Prove to yourself who has the "upper hand": always keep in mind the thought that you should control the food and not the food. No matter how well cooked it is...
Some of the best snacks to choose according to experts include:
A small banana with nut butter.
Yogurt with berries.
A low sugar protein shake.
Whole wheat toast with a few slices of avocado.
Remember that the above are snack suggestions for you to experiment with and find what best suits your own needs and fitness goals. Choosing foods that work for you based on your goals, health conditions, and preferences is also important to creating sustainable and successful results.
We take movement breaks
Set the alarm on your mobile phone to take movement breaks at regular intervals. Choose a length of time you'll work, such as 1 hour, and set timers for 5- to 10-minute breaks. Getting up to move around, doing some light stretching or taking a walk around the office can help combat effects such as pain and stiffness in the body, muscle imbalances, fatigue.
According to research published in Endocrinolgy and Metabolism, even short 3-minute movement breaks, when done every 30 minutes, contribute to more stable blood sugar levels and reduced cholesterol levels.
Walk after lunch
Use your lunch or dinner time to your advantage. Walking after your meal can help control blood sugar levels, adding even more significant benefits to your physical activity. Plus, since eating lunch is something you do every day without thinking about it, adding a few minutes of walking to this already "automatic" habit will help you increase your physical activity much more easily.
Use the stairs and "burn" calories
If your building has stairs, try skipping the elevator. This recommendation is particularly popular and for good reason, since climbing stairs can burn three times more calories than standing or walking at a moderate intensity.
Create opportunities
Look for creative ways to get more steps in your day. Do you want to say something to your colleague? Instead of sending him an email, get up and walk over to his office. Another trick is to bring a small water bottle with you, which you get up to fill up as soon as it's empty. Park further away from the parking lot to increase your steps to and from the building.
And walk to get your lunch instead of getting it at the office. Such small opportunities can significantly increase your physical activity.
Cross the space
Whenever you have calls at work, try pacing your desk instead of sitting still. Pacing not only increases your activity levels, but it can also help increase your creativity, improving your health as well as your performance.
Let's start with the basics. Why run outside and not on the treadmill at home or at the gym?
Your blood pressure can return to normal levels faster after a run outside than on a treadmill, according to research.
The same research suggested that running in nature can reduce stress, anger and depression.
Running outside can help develop a better relationship with nature and this could act as a motivation to exercise outside the home.
A small study compared the bone metabolism of 68 long-distance runners with a group of 40 people who ran on a treadmill. They concluded that long-distance runners showed markers of more efficient bone metabolism without harmful effects on bone.
Why running in the rain
Running in the rain for some is freedom and beauty. A different experience something new and variety alone makes it more exciting. At first it can be difficult, but if you are properly prepared, nothing gets you out of this round. You got it!
Running on the right ground
For example, asphalt is preferable to pavement, so you don't slip. Also don't dip your feet in the pits, you don't know what's hidden in them.
Don't run if there's lightning
Avoid days when lightning strikes because a wet body becomes a lightning rod. Lightning goes to the best conductor, and unfortunately, sometimes the best conductor is the runner.
Make sure you show up
Wear a light-reflective t-shirt, or a light-colored garment with fluorescent colors. Orange or yellow is a good choice. But be careful with waterproofs. Waterproofing a garment reduces its breathability.
Adjust your pace
Take shorter strides with more frequency.
Warm not dry
Are you afraid of catching a cold? The body due to the high intensity generates enough heat. But to avoid hypothermia wear a garbage bag to protect your body. Some people wear it inside but it's not a very good idea.
Say no to cotton
They retain water and increase the weight you carry. The water does not have time to evaporate on the surface of the garment but evaporates on the skin, thus reducing the body temperature. Choose clothes that do not accumulate water. The same goes for cotton socks. If they "get" water, they collect in the shoe and cause blisters. Wear synthetic socks.
The right leggings
Choose leggings with technology and materials that allow the skin to breathe, without letting wind and rain penetrate it. Rain also requires waterproof underwear. Don't forget that the friction of the fabric on the feet can lead to irritation.
Yes to running, no to irritations
Put a little Vaseline on places like between the thighs, on the legs, to avoid irritation and blisters. Also try SNB TUB to avoid irritation on the thighs, neck, arms and where the skin rubs. It softens the skin, makes it elastic and rejuvenates it. It is rich in antioxidants while protecting the skin from external conditions, leaving a thin layer of protection on the skin.
A hot bath after running in the rain
As soon as you get home take a warm bath to avoid any hypothermia and avoid a possible cold.
Don't dry your shoes in the radiator
Remove the inner soles and stuff them with newspapers. Don't put them in a radiator.
According to experts, walking upside down improves coordination. Which isn't too hard to believe, as you go against your usual course of action. And that means you need better coordination. Your mind should also be able to guide you better. Hence, it also helps in improving your concentration.
2. Strengthens the legs
We usually walk forward and therefore, there are certain muscles in the back of the legs that are not involved. When walking backwards, these muscles are exercised, making your legs stronger.
3. It puts less strain on the knees
According to a relevant scientific study, people with knee pain or injury can try reverse walking for rehabilitation, as it puts little strain on it. Another study also found that reverse running reduced anterior knee pain.
4. It is good for psychology
Strange but true. According to a related scientific study, walking backwards helps improve balance and releases happy hormones that lift your mood
5. Prevents back and waist pain
You may not have known it, however, if you lack flexibility in your hamstrings, you may experience more frequent lower back and lower back pain. That's why experts recommend walking upside down for at least 15 minutes every day.
6. Helps in weight loss
Just like normal walking, upside down helps you burn more calories throughout the day, while as an aerobic exercise, it helps boost your metabolic rate.
To achieve a balanced dinner, we must "build" it based on three factors: proteins, green vegetables and carbohydrates.
More specifically:
Proteins
The main ingredient of your dish. For weight loss, you need to choose something light and lean. Nutritionists recommend turkey, chicken or fish. Ideally you should have 25-30 grams of protein in your dinner, as it helps with fat loss, satiety and muscle growth.
Green vegetables
Green vegetables are rich in vitamins, minerals and fiber. Nutritionists recommend broccoli and spinach, as they are very rich in fiber and nutrients and help the body feel fuller for longer.
Carbohydrates
Choose good carbs to give you energy and fill you up. A moderate amount of rice or sweet potato is all you need for your dinner, according to the recommendations of nutritionists.
In conclusion, a generous amount of lean protein, lots of green vegetables and some good carbs make up the perfect dinner that will both fill you up and help you lose weight.
Less processed meat
Sausages, bacon, ham and cured meats are certainly tasty for many, but they do not have much nutritional value. Quite the opposite, as nitrates and nitrites could be converted into harmful additive chemicals in the gut, called nitrosamines, which are considered risk factors for colon cancer.
Low in fiber and high in saturated fat, it can also disrupt the gut microbiome, leading to gut inflammation.
More low-fat dairy products
Milk, yogurt and cheese, the most popular dairy products, are divided into whole, semi-fat and low-fat. Saturated fat takes longer to digest, which can lead to symptoms of indigestion and reflux, while contributing to inflammation in the gut, according to the gastroenterologist. Accordingly, high fat content could disrupt the "good" gut bacteria.
We say "no" to many fried foods
You would definitely expect to find on this list. The all-time favorite fried food can cause stomach upset as it slows down the emptying of the stomach due to the high amounts of fat. This means that food takes longer to digest and can lead to nausea and abdominal discomfort.
Also, high temperatures are difficult for the body to break down, which can contribute to inflammation and oxidative stress in the digestive system.
Fewer sugary drinks
Excessive sugar consumption is associated with weight gain, a risk factor for many diseases, but also with gut microbiome disturbances, changing the composition of bacteria in the gut.
Carbonated drinks, both those containing sugar and those without added sugar, have been found particularly guilty, as carbonation can lead to gas build-up, which can cause bloating, cramping, gastroesophageal reflux and constipation.
Over-processed foods
In addition to the fact that they have undergone a lot of processing, they contain ingredients that are dangerous for the body in general, such as added sugars, little, salt as well as many other chemicals, preservatives and emulsifiers, which are associated with metabolic changes. The more processed a food is, the less healthy it is.
The better your physical condition when you start a weight loss program, the more weight you'll lose, according to a new study published in the Journal of the Endocrine Society by University of Colorado scientists.
"This research may help us improve the design of weight loss programs by indicating that adults with very poor physical fitness may benefit from additional exercise during this program to achieve higher levels of moderate-to-vigorous physical activity and improve long-term weight loss," says lead researcher Dr. Adnin Zaman.
The study included 60 overweight and obese adults who participated in an 18-month weight loss program. The program combined a calorie-restricted diet, group-level behavioral support, and six months of supervised exercise. During this period, participants exercised up to 300 minutes per week with moderate-intensity programs.
After supervised exercise, participants were asked to continue exercising on their own at the same level.
