Category: Fitness

Cardio and Fat Loss

Cardio And Muscle Mass Loss.

When it comes to cardio training, one thing you do need to be very careful about is the risk of muscle mass loss that comes with cardio training. If you do too much cardio training, you may not just be losing body fat, but the very tissue that helps you stay lean in the long run.

Steady state cardio training poses the greatest risk here, so avoid doing more than a few hours total per week.

Cardio And Calorie Adaptations.

Next, you will also want to consider the calorie adaptations that are revealed when you do too much cardio training. Essentially, your body gets better at doing what it’s doing.

At first, you may burn “x” number of calories doing your cardio session but as time goes on, your body may start to burn fewer calories. This is why with any cardio you do, it is important you are progressing. Advancing means working at a higher level or adding more resistance as needed.

Cardio And Appetite.

Another point to note is cardio can increase your appetite. Essentially, you can be doing cardio but experiencing more hunger, so if this then leads you to eat more, you have just offset the benefits the cardio session provided.

You will want to carefully monitor your appetite and food intake when doing cardio to ensure this is not happening. Otherwise, all your hard work will have been for nothing.

The Best Type Of Cardio.

All in all, which type of cardio should you be doing for an optimal fat loss? The best type of cardio will be high-intensity interval training, and this should be performed 1 to 3 times each week. You should not need much more cardio than this level to lose fat. If you feel like you do, consider making some adjustments to your diet instead. Chances are, a few modifications there would serve you far better.

Perfect Bikini Body

Exercise

Exercising is one of the oldest methods that are used by people who want to remain fit. Swimming, bike riding and running are some of the most popular workouts. They burn your calories and ensure there is a rise in the metabolism. This in turn causes the quick burning of fat. You should make sure that you find adequate time to exercise so as to get the perfect bikini body and also stay fit.

Doing exercises as a team also helps in keeping the motivation high. You can join a team that is local or make your own team with friends where you can play a few times each week. Having an exercise buddy also assists a lot.

Please also note that you can actually burn many more calories by engaging in interval training. The high intensity kind of training for some 15 minute interval can also help.

Eating

Even if you are a plus size woman, you can eat right so as to cut fat in the most important areas. If you exercise and emphasize on the right diet, you will look good not only in a bikini but also in your normal clothing. Try to burn more calories than the one you ingest in your diet on a daily basis. You won’t be able to do this overnight, but always remember that the secret lies in the calories.

Running or walking for a distance of two miles usually burns about 200 calories. Cutting out some junk food and walking for some miles every day can really help you lose some of that unnecessary fat. Don’t take too much of desserts, snacks and sodas. To cut that weight, you should eat small meals frequently. Starving yourself doesn’t really help.

It’s important to remember that our brains usually take about 20 minutes to actually realize that you are indeed full. Your diet should be mainly proteins and carbs. Make sure it’s balanced. Around 40% of the calories should be from proteins such as beans, peanut butter, fish and chicken. Another 40% from carbs like whole wheat, brown rice, vegetables and sweet potatoes. The other 20% should be from the natural fats such as eggs, nuts and avocado.

Water is also very essential. Your intake should be anywhere between 2 to 3 liters every day. This aids in the reduction of fat as well as skin clearance.

Burn Body Fat Using Booty Band

Based on the name, you’re probably assuming that a Booty Band is only meant for booty exercises… Well, although, it is somewhat true, it’s also, not the entire story… You see, when you work out your booty utilizing a Booty Band, you’ll also, be working out other parts of your body and you’ll be burning body fat in the speed of light. You’ll also, be strengthening different parts of your body, as the resistance offered will allow for this to occur, without any additional efforts from your end.

This is no gimmick. If you use a Booty Band on a regular basis for at least 5 to 10 minutes, you will notice a significant change in your figure in just 30 days. Not only will you notice that different parts of your body are looking more firm and toned, but you’ll also, see that there’s been some significant weight loss.

Sure, as mentioned before, the name may be misleading, but we are here to tell you, that “yes” it will make your booty look nicer than ever before, but we also, want to tell you about the other ways that this will support you while trying to burn fat off your body.

For starters, when you use it, you’ll also, be working out your legs extensively in a fashion that keeps your knees aligned as well as your core for best results. Moreover, you’ll also, be working out your arms, as many of the recommended exercises involve the movement of your arms and you can even add some light weights to optimize toning and / or firming.

One of the primary exercises recommended to burn fat fast is their lower body sculpting circuit workout. This will start off with the Level 1 Booty Band and some of the exercises for Level 1 individuals. Then, it will proceed to more advanced workouts utilizing the Level 3 Booty Band.

Level 3 Booty Band workouts are a bit more intense, as it is a more advanced level. However, typically these exercises don’t take too long and the fat burning results are truly incredible.

You will need a Booty Band and a mat, as these exercises will mainly be done on the floor.

You’ll begin with a warm up involving Dynamic Movements and then it will proceed with a number of different movements / exercises, which will increase your heart rate and power up that body fat burning mode, which we all have…

Some of the exercises you should do along with a Booty Band:

  • Step-ups
  • Iron Legs Squats
  • Curtsey Lunges
  • High Knees
  • Slow Mountain Climbers
  • In/Out Jax
  • Leg Lifts
  • Bridge Hops
  • Push-ups
  • Plank Jax
  • Tricep Dips
  • Alt Side Planks
  • Alternating Plank Balance

All these are typically done in sets of 10 or 15 times each…

Nutrition Tips for Vegetarian Bodybuilders

Make sure you are eating enough calories: Keep track of the amount of calories you are consuming. Since fruits and vegetables tend to have fewer calories than meat, you will need to increase how much you eat.
Eat quality calories: Limit your consumption of refined and processed foods.
Eat more chickpeas and legumes: This is one of the key sources of protein for vegetarians.
Consume lots of egg whites: Egg whites are a great source of protein. They are diverse, can be cooked on their own, used in shakes, baking, and many other ways to boost your protein consumption.
Eat quinoa instead of rice: Quinoa is similar to rice with the added benefit of having more protein.
Eat more nuts: This is a perfect snack to boost your energy and consume healthy fats.
Watch your activity level: With it being more difficult for you to meet your protein consumption goals, limit your workouts to ensure you are not burning muscle mass.
Invest in BCAAs: This will help you maintain your muscle mass and prevent loss.
Increase consumption of essential fatty acids: Increase supplementation with Omega-3s, flaxseed oil and other EFAs to keep up your energy levels.
Supplement with iron: Meat is a main source of iron, and many vegetarians lack iron in their diet. Consider adding an iron supplement to your diet.
Research protein-rich foods: Meat is not the only source of protein. There are many other good sources of protein you can add to your diet, including tofu, soy, oatmeal, seeds, edamame, spinach, broccoli, peanut butter, and more.
Supplement, supplement, and supplement: Find a good protein supplement and use it regularly to ensure you are meeting your protein needs.

Build Muscle Fast

Train For Strength

If you want to build muscle, you must train for strength. A stronger muscle is a bigger muscle because the fibres have to grow to accommodate greater load. If you started out bench pressing 25 kilos, can you imagine how much bigger your chest, shoulders and arms would be if you increased your Bench Press to 100 kilos?

Stick To The Basics

For sure, you will put on size when you apply resistance to a muscle. But not all exercises are created equal. Basic, compound exercises which use different muscle groups build muscle faster than cables, machines or bodyweight training. Lat Pulldowns build your latissimus dorsi muscles, rear shoulders and biceps. But Deadlifts work your legs, glutes, hips, lower back, middle and upper back, traps, rear shoulders, arms and abs.

Eat On Schedule

It is very important to regularly feed your body with valuable nutrients throughout the day and especially the hours after you exercise.

Consuming plenty of protein and carbs within around 30 minutes of your workout will probably make the single biggest difference in your muscle building program.

The reason for this is that this time period is when your body MOST NEEDS FUEL to rebuild your muscles. If there’s no fuel or not enough, this will limit your muscle building progress.

The amount of calories you need will depend on your somatotype and your fitness goals.

Throughout the day, you will have to eat every two to three hours to keep your body in an anabolic environment the entire day. Anabolic means to support muscle growth.

Finally, always get good quality sleep. The biggest misconception about building muscle is that you grow while training. Exercise merely stimulates muscle building but actual growth happens during rest and recovery and only with the right fuel. Aim for 7 to 8 hours of sleep every night.

Flat Belly Foods

Yogurt

Did you know the diet secret of those curvy French ladies; yes you guessed it right – yogurt. Yogurt has been an integral part of health diet for Indians and French since a long time. Yogurt is rich in its calcium, carbs and proteins. Hence a perfect balanced meal. One should be cautious though in reading the label before picking up yogurt as some are loaded with added sugar and fat.

French women take at least one or two yogurt a day. Generally one takes yogurt at breakfast to balance the calorie intake. Indians take yogurt in a number of ways and the most popular form is glass butter milk at breakfast and after lunch. It keeps the stomach full and body hydrated. Low in calories and high in nutrition makes it a perfect diet for weight watchers.

Yogurt is one food that could be termed as a complete nourishing meal for fat burning and giving you that sexy belly.

Water and Green Tea

Although water is not a food item, I am including it here as it is an integral part of our food plan. Did you know that drinking 8 to 10 glasses per day helps you get that flat tummy that you always wanted? Research establishes this as a proven scientific fact. Water, they say flushes toxins out of the system, it reduces or regulates fluid retention in the body that gives you that ugly bulge on the tummy and it improves your digestive system. The end result is that you get a flat tummy.

Water could be taken in any form except the carbonated ones, as that gives you a bloated feeling. Those who do not like water so much could settle for green tea which seems to have amazing effect on your fat burning mechanism. The compound catechins in green tea are known to improve calorie burning. This compound also helps the body to release the fat from their cells and improves liver functions resulting in faster fat burning. In fact catechins compound could be called as fuel for burning our body fat especially, the stomach fat. Experts recommend consumption of around five to six cups of green tea daily for best and quick results.

Cauliflower

If Cauliflower lacks in anything that is the starch and that is exactly what you want to avoid from your diet to get those perfect curves. So why wait, here is nature’s gift to you, go ahead and include cauliflower in your diet plan, any amount you want. And guess what, cauliflower is a perfect ingredient for that crunchy salad. And here is more, Cauliflower is a perfect source of calcium, vitamins and minerals like phosphorus and vitamin K. Did you know that cauliflower releases only about 25 calories per serving of an ounce? It’s low calorie value, practically zero fat content and high source of minerals and vitamins make it an excellent ingredient for a flat belly diet. Give cauliflower the place it deserves in your diet.

Soups

The food experts consider soups as appetite builders. That is why soups are generally served before the meal. However if you were to take a vegetable broth with additional water content, it will not only fill you before the meal but also provide the body with much needed fiber that the vegetables are known to contain. A diluted soup with cabbage, spinach, cauliflower and carrots would be an excellent flat tummy diet food. There is much more to soups, forget about taking soup at lunch or dinner, how about a soup as a snack, it is simply perfect.

Lentils

Lentils and beans are low in their fat content but rich in fiber, proteins and vitamins. They even contain good amount of minerals like the magnesium. These properties make lentils a very good food for a flat stomach diet plan. One can eat lentils in a number of ways, cooked in thick gravy, soaked and steam cooked or simply sprouted and mixed with your crunchy greens. One even get roasted and salted lentils as a crunchy savory. Furthermore, lentils could be taken as a full meal or as an accompaniment with a main course. At the end of the day they give you all the positive nutrition without adding fat to your body.

3 Apples

Yes, not just one or two, you must eat three apples a day. The reason is simple. Apples are rich in insoluble fiber and if you eat an apple before each meal, the fiber will make you feel full resulting in your eating less, yet not compromising on your nutrition. Remember that the success mantra for weight loss is to eat a calorie deficient diet which will make your body to draw of the calories stored in those fatty layers on the body, ultimately burning them and giving you a flat, curvy belly.

Almonds

Among various types of nuts, almonds are known to have the lowest amount of energy and they are quite nourishing and filling due to their high fiber content. Almonds could be a very good and convenient snacking option. Natural almonds should be preferred over roasted or salted ones to ensure complete nutrition. Since they are filling, they also help overcome hunger pangs and overeating.

Burn Extra 300 Calories a Day

  1. Walk – Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.
  2. Stand up – Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.
  3. Clean up – Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.
  4. Keep running – Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.
  5. Lace up the skates – Live up your childhood memories again with outdoor or indoor ice skating for 38 minutes to burn 302 calories.
  6. Stretch yourself – You can burn 300 calories with fast-paced vinyasa yoga for an hour and 7 minutes. Perform morning and evening yoga sessions yourself or take a class of power yoga.
  7. Jumping Jack – Do jumping jacks for four minutes by setting an alarm every hour. It is the fastest way to burn 300 calories or more in 8 mini sessions to uplift your mood.
  8. Skiing – It is fun-filled adventure activity which doesn’t feel like hard work. Within 45 minutes, you can burn up to 306 calories within just 45 minutes.

Squats Versus Deadlifts

Which should you choose? Which exercise will give you the best results for your time invested? Let us take a look at this comparison…

  1. Quad Focus. If you are hoping to strengthen your quads first and foremost, you will want to opt for a squat focus as often as you can. Focussing on squats will naturally mean you will hit the quads primarily, with your hamstrings and glutes coming in second. While both compound exercises will hit the whole body when one is the priority you have to consider which one is going to be worked mostly in each movement you do.
  2. Posterior Chain Focus. If, on the other hand, you want to work on the posterior chain, deadlifts should be your go-to. You will feel yourself hitting the back, glutes, and hamstrings in every deadlift you complete.

Injury Risk. You will need to think carefully about your current injury status and any risks you may have for injury. Do you work in an occupation where you are at risk for specific injuries? If so, select the exercises in your workout accordingly.

Deadlifts put you at a higher risk for low back injuries while squats will put you at a higher risk for knee injuries. If you suffer pain in either of these areas, be mindful when doing these exercises.

Cardiovascular Fitness. If you want to boost your cardiovascular fitness level, squats for most people are what will do this best. You will move through a broader range of motion when doing the squat: you will engage your heart more.

Also, you can get your heart rate up quite high by doing a set of 100 bodyweight squats, but if you were to do a set of a 100 lightweight deadlifts, you would likely not feel the same.

To get your heart rate up on deadlifts, you typically have to be lifting more weight.

Calorie Burn. Finally, regarding overall calorie burn, squats will come out slightly ahead because you move through a broader range of motion with this exercise and, therefore, burn more calories with every inch of the movement pattern.

All in all, both exercises will come reasonably close regarding total calorie burn, so it is not wise to choose one over the other based on this.

There are the main points to think about when setting up your workout plan. Ideally, you will include squats and deadlifts in your program for optimal results.

Benefit From Trampoline Exercises

  • Agility and coordination- it will teach one in coordinating the movement of their legs and arms while keeping the balance
  • Keep blood pressure and cholesterol in check- to jump on a trampoline will not stress the joints, but will help a great deal in lowering triglycerides, blood pressure, cholesterol levels, weight loss as well as detoxification via the lymphatic system
  • Improved efficiency and heart strength- these exercises will help in strengthening one’s entire body, including the lungs, heart, bladder, kidneys and liver
  • Enhance lower and upper body strength- with the help of trampoline exercise one can develop their lower and upper body strength as effectively as that of weight lifting without the tension of pulled muscles or muscle strain
  • Better flexibility and posture- to jump on a trampoline will help to lengthen and strengthen muscles and toning the same which will automatically improve the posture
  • Plyometric training- also called jump training it indicates the motions that are involved in jumping. It is best to perform such exercises on surfaces which have resilience like trampolines and rebounders
  • Fitness training- most athletes select the trampoline like another exercise form for increasing their strength and stamina. It is 70% more efficient in fitness training compared to track running for the same amount of time

Trampoline exercises offer plentiful health benefits. It can burn fat, tone the body, helps the immune system and also cuts down the chances of falling sick. Though trampolines offer an intense workout, especially for the bones and muscles, the pad or mat absorbs about 80% of the shock especially from the rebound. As opposed to playing tennis or jogging, trampolines will offer a human body with the all-round workout and at the same time decreasing the danger of injury to the joints particularly the knees and ankles. The bottom line is doing these exercises is worth it.

Introduction To Getting Toned

“Tone” refers to the condition of your muscles. It should be tight and firm but you must also reduce your level of body fat so it will not obscure visibility or definition.

At rest, your muscles are in a state of partial contraction. When required, muscles fibres contract priming your body to action. Muscle contraction is more evident in a lean but built physique. This is why over the years the word “tone” has been associated with a trim, tight and firm body.

The first component is resistance training. When you apply resistance to muscle it responds by recruiting fibres to handle the amount of forces directed to it. Staying frequently active helps with toning your muscles and helps burn off excess body fat by increasing your metabolism.

There are many ways to apply resistance to muscle but the best way is by lifting weights. With a weight training program, you can adjust the amount of resistance by tweaking the amount of weight or increasing the number of reps.

The second component is cardio. The most effective form of cardio is High Intensity Interval Training (HIIT). Not only does your body use stored carbohydrates as the primary fuel in HIIT but your metabolism stays elevated 48 hours after exercise. Your body becomes a fat-burning machine!

Finally, the third component is diet and proper nutrition. You need the right sources of calories to fuel your workouts and to jump-start recovery after a productive training session in the gym. A well-planned diet made up of healthy and nutritious meals will help unveil your toned physique!

Getting all these components to work and complement each other will be the key to a successful body toning program.

Before you embark on a muscle toning program, visit several exercise websites for specific exercises for toning up as well as specific diet tips.

You can exercise all day long but having the correct diet will be the key to making that muscle tone visible to the world and ensure all your hard work pays off!