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These Are the Best Exercises for Fat Loss

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One reason why targeted fat loss does not work is because muscle cells cannot use the fat contained in fat cells directly. Fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not just from the body part being exercised.

Additionally, doing sit-ups and crunches isn’t particularly effective for burning calories.

What Exercises Should You Do?

Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise (cardio) may also be effective at targeting visceral belly fat. Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training.

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Additionally, you need to exercise often if you want to achieve significant results. For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week.

The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the fatter you will burn.

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ExerciseFitnessHealthy LivingMuscle buildingWeight Loss

Do Ab Exercises Actually Burn Belly Fat?

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Many people do ab exercises because they want to lose belly fat. However, the evidence suggests targeted ab exercises are not very effective.

Spot Reduction May Not Be Effective

The term “spot reduction” refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you “feel the burn” while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat.

One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat. Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased.

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This is not only true for the abdominal area. It applies to all areas of the body. For instance, one study asked participants to complete 12 weeks of resistance training, exercising only their non-dominant arm.

They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms.

Several other studies have shown similar results. Some studies seem to contradict the above results. One study tested whether spot reduction decreased subcutaneous arm fat. It found that exercise in a specific area of the arm reduced the fat in that area.

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ExerciseMuscle building

These Are 4 Pushup Mistakes You’re Currently Making

Push-Ups

There’s no denying the many benefits of the pushup. Not only is it a fantastic exercise to target the pecs, deltoids, and triceps, but it’s also much more of a full-body movement than people give it credit for. Numerous electrocardiogram (EKG) studies showcase the pushup as one of the most efficient exercises to engage your core muscles.

Moreover, the pushup is a very versatile exercise. It doesn’t require any equipment—just your bodyweight—so it can be performed anywhere, and it can be utilized as a strength exercise, corrective exercise, or as part of a metabolic conditioning circuit to make you hate life.

 

Pushup Mistake #1: You’re Not Using Your Hands

Don’t just place your palms on the ground and forget about them. Spread your fingers out as wide as you can. Grip the floor with your hands and simultaneously drive your palms down and twist them outward as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.

This helps provide more stability in your shoulders and tension throughout your whole body, so you’ll be more solid throughout your pushup.

 

Pushup Mistake #2: You Let Your Hips Sag

Another common mistake is allowing your hips to fall toward the floor. When this happens, it places a lot of stress on your lower back. It’s also just a passive approach. Get active!

To break this bad habit, think about bracing your abs and squeezing your abs throughout the movement. Doing so will elicit more full-body tension and help place your pelvis in the proper position.

 

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ExerciseWeight Loss

3 Ways Exercise Can Help You gain More Weight

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That wasn’t a mistake, yes the word is “gain”.  One of the main problems with exercise and weight loss is that exercise doesn’t just affect the “calories out” side of the energy balance equation. It can also affect appetite and hunger levels, which may cause you to eat more calories.

  1. Exercise May Increase Hunger Levels

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One of the main complaints about exercise is that it can make you hungry and cause you to eat more. It’s also been suggested that it may make you overestimate the number of calories you’ve burned and “reward” yourself with food. This can prevent weight loss and even lead to weight gain.

Although it doesn’t apply to everyone, studies show that some people do eat more after working out, which can prevent them from losing weight.

 

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Exercise

3 Secrets and Tips For Anti-Aging

3 Secrets and Tips For Anti-Aging

What you’re about to read is a great resource for learning how to easily stay young without all the hype. See a place full of anti-aging tips that are easy to follow, easy to implement and easy to live. There’s no reason why you can’t stay young!
Anti-Aging, Staying Young, looking younger or just feeling younger is a multimillion dollar industry. There’s a really good reason for it. We have an ever-aging generation. This generation is one of the largest generation on the planet. Naturally, there’s a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace. But don’t get ‘taken’ by the unnecessary products that play on the emotions of those who wish to look young.

The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed.

Secret Tip #1: Feed Your Face
If you feed your face with anti-aging food on a consistent basis, you’ll find it easier to stay young. Another way to say this is to just make sure you’re not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you’ll grow older faster. The body knows what it needs. Just give it to your body.

Secret Tip #2: Pick Something or Go Somewhere
In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn’t have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time.

Secret Tip #3: Don’t Be A Party Pooper
Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That’s the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going stay young for very long. In fact, if you’re older in age and you’re doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it.

Enjoy life, stay young mentally, emotionally, physically and you’ll see an anti-aging process that you’ll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.

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3 “Must Do” – Steps To A Happier & Healthier Day

3 “Must Do” – Steps To A Happier & Healthier Day

3 “Must Do” – Steps To A Happier & Healthier Day

Losing weight and maintaining the weight loss for an extended period of time requires some simple lifestyle adjustments. As long as you keep your adjustments within a sustainable reach, you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefit. You simply need to workout regularly for a minimum of half an hour. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above it standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged.

Eat All Things in Moderation

When you are trying to lose weight or sustain lost weight, it is vital that you allow yourself to eat all foods, but eat the unhealthy ones in moderation. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after awhile eating the same things time and time again. When you allow yourself to give into simple cravings, you are rewarding your body and making it less tempted to crave larger portions of the bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. American’s especially have a habit of eating more than one portion of food per meal – so be aware of your food portions!

Call a Buddy

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.

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Exercise

The Way to Health & Vitality

The Way to Health & Vitality

The Way to Health & Vitality

It’s time to start a Healthy life: your 7 days program

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.

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