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Fitness

Your Physical Fitness – Keeping Your Body Healthy

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It is important to be fit, everyone knows that. Your physical fitness has a big impact upon how you feel about yourself, and how much effort your body has to expend in order to keep working. Lack of physical fitness has supposedly reached an epidemic proportion in America, though the truth is that Americans are obsessed with physical fitness, and TV doctors and celebrities alike make a fortune through selling fitness videos and books to the public. Unless you’re planning to buy ‘em all and use them as weights to lift up and down every day, none of these will ever do your physical fitness any good at all.

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The best way to improve your physical fitness is by incorporating regular activity into your daily routine. It is not necessary to take out full membership of your local gym, or even attend one exercise class. What it does mean is choosing an activity that increases your heart rate, or improves your strength and general flexibility. Walking a few more blocks, doing some gardening or housework, climbing the stairs, are all examples of something that can fit quite easily into your routine, but which can also increase your physical fitness. Taking the elevator, driving the car to the shop at the corner of your street, and spending more time in bed are all things that will not improve your fitness level.

 

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CardioExerciseFitnessWeight Loss

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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FitnessFoodHealthy EatingNutrition

5 Muscle Nutrients Found Only in Animal Foods

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Muscles are important. The more you have, the greater your quality of life. Muscles carry out many vital functions, such as breathing, walking, talking and lifting boxes. They burn calories, allowing you to eat a little bit more without getting fat.

Plus… having a respectable amount of muscle mass can help you look great naked. If you want to build and maintain muscle, you somehow need to ingest the building blocks that they are made of. Makes sense, right? Well… the best way to ingest the building blocks of muscle is to eat muscle. In other words, eat meat.

Here are 5 nutrients in animal foods that are important for muscle mass, that can’t be obtained from plants.

 

  1. Creatine

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Creatine is the most popular muscle building supplement in the world. A plethora of scientific studies show that it can improve strength and increase muscle mass. The way creatine works, is that it forms an energy reserve in the muscles.

The energy currency of every cell on the planet is called ATP, or Adenosine Triphosphate. I don’t want to get into the complex biochemistry, but ATP produces energy by donating a phosphate molecule. When it does that, energy is released. The problem is that cells only have a finite amount of ATP in them and it doesn’t last very long if you’re doing tough exercises like squats.

That’s where creatine steps in. Creatine carries phosphate in the muscle cells and donates them to ATP so the cell can continue to produce energy. This is particularly important during high intensity anaerobic work like lifting weights or sprinting.

The body can produce its own creatine, but this process is inefficient. About 95% of the creatine in the body is stored in muscle cells and the only good dietary sources of creatine are animal products.

Studies show that vegetarians are deficient in creatine. This group can see dramatic improvements in physical performance by supplementing.

Creatine is also concentrated in the brain. Studies show that vegetarians, but not meat eaters, see improvements in brain function with creatine supplementation. This is another indicator of creatine deficiency in vegetarians.

 

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Fitness

5 Ways To Get The Best Use Out Of Your Home Treadmill

5 Ways To Get The Best Use Out Of Your Home Treadmill

5 Ways To Get The Best Use Out Of Your Home Treadmill

The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won’t use it.

You know the story. It gets delivered, you set it up and enjoy it for a few days…and then it sits…and waits.

A few months down the road, you notice how dusty it has become and how much space it’s taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack.

Never fear. This article will help you make sure that DOESN’T happen.

A treadmill provides the best overall cardiovascular workout & it’s still the number one exercise machine for those who want to lose weight. So it’s an investment in your health that will pay large dividends…if you are prepared to get the maximum benefit from it!

Here are 5 easy ways to get the BEST use from your home treadmill:

#1) Do your research first

Make sure you look at what each treadmill offers you and compare it to your unique needs.

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.)

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible?

These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it!

#2) Place the treadmill in a ‘happy’ spot.

By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out.

Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated.

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