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Top Five Supplements for your Athletic Goals

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There are thousands of supplements in the market nowadays. Some of these are intended for those bodybuilders and some are for those athletes who would like to enhance their body’s strength. But others only wanted to get the most from their workouts, achieve general fitness and improve their overall health.

But before you take any supplement, you need to know the kind of supplement that is suitable for you, the correct dosing and timing for your goals and the quality of supplements that you should be taking.

So here are the top five supplements to achieve your athletic goals:*

Vitamin C

Vitamin-CVitamin C helps protect the immune system and it helps your body to recover from intense workout or training. It aids in protein metabolism. It does not only provide the body with the necessary proteins but it also blocks the synthesis of a vital protein that might cause inflammation and infection. Vitamin C is also an antioxidant which hinders some of the damage caused by free radicals. It is also needed to repair the tissues of the body. It is used to make collagen, a protein that is needed to make ligaments, skin, tendons and blood vessels. It also aids in faster healing of wounds and reduces stress.

Fish Oil (Omega 3 Fatty Acids)

Fish-Oil-Omega-3-Fatty-AcidsThese are one of the most commonly used supplements available in the market nowadays. Omega 3 improves your cardiovascular function and health and improves your brain. It is also proven to lower your bad cholesterol in the body. Experts say that taking omega 3 supplements are safe and has no side effects, unlike those other over-the-counter drugs. But not everyone is aware that not fish oil is not made the same. Fish oil supplements may vary in quality and levels of toxins present. It depends on the type, size, how it was processed and the natural habitat of the fish used. Those people with body composition goals and those athletes must start with 3,000mg of fish oil spread out in 2 to 3 servings. Then they should work toward taking up to 6,000mg a day.

Protein

protein-powder

Protein is proven to reduce the level of stress hormones if taken within 10 minutes of training. Protein can help the body repair tissues and reduce muscle soreness. The body can only digest 20 to 30 grams per hour and you only need 0.8 to 1.4g of protein for every kilo of lean mass each day. Excessive protein can cause acidity.

Most athletes take whey protein but many people have an intolerance to it.

Magnesium

MagnesiumMagnesium is required for more than 325 enzymatic reactions including those involved in the synthesis of nucleic acids, protein, fat, muscular contraction and relaxation, cardiac and neurological activity and bone metabolism. Magnesium is also needed for exercise tolerance.

B-Vitamins

B-Vitamins

B-Vitamins are neurotransmitter co-factors and are known to increase the production of energy so they help improve your mood. They also help in detoxifying the body after exercising. You need to take more B-Vitamins if you are heavy lifting or damaging the tissues of your muscles during a workout because protein depletes B-Vitamins. Your B-Vitamins must include . . .

• Methylcobalamin (B-12)
• Benfotiamine (B-1)
• Riboflavin-5’-Phosphate (B-2)
• Pyridoxal-5’-Phosphate (B-6)
• Avoid taking B-Vitamins in the hydrochloride (HCL) form because it is cheap and the body cannot absorb it.

Supplement Cautions

• Be wary of artificial sweeteners that may boost the sugar content of your supplement.
• Read the ingredients carefully – if it lists more than 7 items, think again.
• If under medical care, let your doctor know what you are taking to ensure that there are no harmful interaction with your medication.
• Be wary of taking more than the DRI (dietary reference intake) of vitamins – when it comes to supplements you can get too much of a good thing.
• The supplement may be contaminated with pesticides, heavy metals or herbs. It may even include illegal, unlabelled ingredients. Proceed with caution.

Fitness Disclaimer
Disclaimer*
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

9 Low Carb Baking Solutions

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Flour, an essential baking ingredient, is a high carb food. If you’re trying to lose weight, you can’t afford to have all of those flour carbs in your system. But that doesn’t mean you have to forego your favorite treats. Fortunately, there are plenty of low carb substitutes available that will allow you to produce baking delicacies without blowing out your carb count. Here are 9 alternatives that will give you the freedom to bake to your heart’s delight, knowing that the treats you’re pulling from the oven are low carb.*

Coconut Flour 

Coconut-FlourCoconut flour is completely sugar-free. It’s protein rich and full of fiber. Rather than producing a coconut-rich flavor to your baked goods, it will remind you more of vanilla pound cake. The high fiber content makes it very filling. Plus, it’s gluten-free. And, because it absorbs a lot of water, you only need 1/3 as much flour as the recipe calls for.

Coconut flour is great for making:

• Pancakes
• Quick Bread
• Cakes

Protein Powder 

Yes, that whey powder that you put into your shake is also an excellent replacement for sugar. Good protein powders will contain an emulsifier which will readily absorb liquids. Look for powders that contain no artificial colors or flavorings.

Almond Flour 

People love almond meal because it’s a gluten-free flour, plus it’s also a great choice for anyone who loves a low-carbohydrate diet. If you’re a following a Paleo diet or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

Although containing more fat than coconut flour, almond flour will result in a baked product that is moist and tender. It is made from ground almonds, giving a high protein content. However, it’s quite a bit more expensive than coconut flour.

Pumpkin Puree

Pumpkin puree can do a great job as a replacement for high carb fruits or other ingredients, resulting in a moist end product. You can also use it to replace bananas, which are high in carbs. It goes great with coconut flour.

Stevia

Stevia-plantStevia should become your ‘go to’ sweetener. It’s completely natural, actually reduces blood sugar levels and is stronger than sugar, so you need less of it. It is available in liquid or powdered form. Just make that the version you buy doesn’t contain dextrose.

Unsweetened Cocoa Powder

Unsweetened cocoa powder will act like self-rising flour, while also adding texture and sweetness. That means that you won’t have to use as much sweetener. It will also give more depth to the recipe.

Apple Sauce 

Use applesauce to replace oils and sweeteners in recipes. It’s low in sugar and allows you to use fewer eggs in your recipes.

Chia Seeds

Chia-SeedsChia seeds are great to sprinkle on your low carb baking. They soak up liquids, proving fiber and giving your baking the benefit of omega-3 fatty acids. You can even buy it as chia flour. If you choose to use the flour, you’ll only have to use half the amount called for in the recipe.

Flax Meal

Flax meal, which consists of ground flax seeds, can be used as a flour substitute. Even though it has a higher fat content than the other four substitutes mentioned above, the fats are of the healthy omega-3 variety. In addition, flax meal is a fantastic source of fiber, meaning that it will fill you up faster.

Conclusion

As you can see, your flour substitute options are almost endless. They are also very tasty. In fact, once you’ve tried these alternatives, you’ll probably never go back to flour again. Your taste buds – and your waistline – will be forever grateful.

Fitness Disclaimer*
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

What Are Trans Fats?

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You’ve probably heard that trans fats are bad for you. But what exactly are they and can you remove them from your diet? If you’re after a lean physique, you need to know.*

The Types of Fat

Fat is good for you. You need it for all sorts of body functions. We need it for vitamin absorption, and for healthy skin and for hair. Fat also fills your fat cells and protect your body to help keep you warm. In a typical woman’s daily diet of 1800 calories, between 360 and 630 calories should come from fat. That will give you the required amount of between 40-70 grams of fat per day.

Of course, you also need to eat the right types of fat.

There are three types of fat which you need to know about . . .

Trans Fats

Trans-FatsTrans fats are artificially created by pumping hydrogen into liquid oil. Margarine is an example of liquid oil that has hydrogenated oils added to it, making it a trans fat. So do French fries. The potato, of course, does not contain trans fats. However, when they are fried in hydrogenated oils, they become soaked with them. That’s why you should only eat fries that are cooked in non-hydrogenated oils.

Unsaturated Fats

Unsaturated fats are extremely good for us. Things like olive oil, vegetable oil, canola oil, avocado, and nuts are all good things to have in your diet. You can have 40-70 grams of unsaturated fats in your diet each day.

Saturated Fat

Saturated fat is not good for the heart. Examples are butter and cheese. You should consume saturated fat in moderation, with it making up around 7% of your diet. That’s about 14 grams for the average person, which equates to two tablespoons of butter or two slices of cheese.

The Problem with These Fats

The-Problem-with-Trans-FatsFrom the above, we can see that trans fats are not natural fats. They are man-made. When they get into your system they will alter your biochemistry. Ultimately this will change your metabolism. This can lead to diabetes resulting from obesity.

Trans fats will also lower your good (HDL) cholesterol and raise your bad (LDL) cholesterol. It also causes heart attacks and strokes. Trans fats even cause dementia and cancer.

Over the years, we have lowered our intake of trans fats due to more stringent requirements around food labeling. But you still need to be careful. As an example, the label for whipped topping says zero trans fats on the label. However, when you read further, you learn that it contains water and partly hydrogenated fat. And that is exactly what a trans fat is.

They can get away with this because you can have less than half a gram of trans fats per serving, and have it say ‘zero’ trans fats on the label. But trans fats are so bad for you that even half a gram per serving is bad news.

Trans fats can be found in such common foods as microwave popcorn, cookies, donuts, and fried foods.

The Secret to Avoiding “Bad” Fats

The-Secret-to-Avoiding-Trans-FatsThe first secret is to always read the label. The second is to be on the lookout for the word ‘hydrogenated’. You do not want that word on the label. Doing this one simple thing will upgrade your diet, improving the quality of the food you eat.

You will feel a whole lot better and you will be much healthier for removing trans fats from your diet.

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

7 Reasons You Need to Train with Kettlebells

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Introduction

Go back a decade and kettlebells were virtually unknown to the western gym scene. Now you see people using them in gyms, CrossFit boxes, and even down at the beach.

So, what gives?

Why is everyone falling in love with these weird bowling ball shaped weights? And should you be joining them –

You bet, and here are 7 compelling reason why . . .

Kettlebells are Practical

Kettlebells are a very functional piece of exercise equipment. They develop more than one physical attribute. While you’re building your strength, your cardio fitness is also improving. As you are churning through the calories to lose fat, you are also improving your body’s coordination. Using the bells will also allow you to improve your flexibility, range of motion, increase your level of lean body mass, reduce stress and increase your self confidence.

Kettlebells are Versatile

The ability to swing and further manipulate the kettlebell lends it a level of versatility that you don’t get with most pieces of training equipment. For example, when you swing the bell between your legs on kettlebell swings, you are developing hip thrust extension that translates to many sports. In addition, you are targeting the glutes, strengthening them as your lower body power base and also strengthening the lower back.

The offset center of gravity of the kettlebell works the shoulder, improving strength and flexibility. The shape of the handles allow you to pass the bell from one hand to the other, further increasing it’s versatility.

Kettlebells are Unique

Kettlebells are unlike dumbbells or barbells, the traditional weight resistance formats that we’re all used to. Just pick one up and you’ll immediately notice the difference. The ball and handle design allows you to do everything you can with a dumbbell, plus much more.

Because the load of the bell is in front of the handle, you are forced to perform through a greater range of motion than with a dumbbell or barbell. This increases the intensity level, as well as the mobility and improves flexibility.

Kettlebells are Affordable

If you’re setting up a home gym, kettlebells are a great option. They don’t cost a lot, are compact and are convenient to use. Kettlebells are made of cast iron steel, so they’ll last a lifetime. Remember that a kettlebell is an all-in-one hand held gym which you can easily take anywhere to train – even the local beach!

Kettlebells are Fun

Kettlebell training can be addictive. For people who are used to the monotony of training with conventional weights, kettlebell training can come as a pleasant surprise. Because you are having to constantly engage both your body and your mind, you are fully engaged. Not only does this make your workout go faster, but you enjoy it much more.

Kettlebells are Efficient

Kettlebell training will work your body more efficiently and in less time. That’s because it combines the benefits of strength training, cardiovascular endurance, anaerobic muscle building, along with flexibility and mobility training. With kettlebells, you can forget about trudging from stretching to weights then to cardio – it does them all together! That gives you more time to do what you want to be doing – and I’m guessing that’s not working out!

Kettlebells are Athletic

With kettlebell training, you’re not just developing your body systems. You are also improving your skills. Every major athletic attribute is keenly developed when you train with kettlebells, including strength, power, mobility, balance, agility, coordination, endurance and stamina.

Conclusion

The widespread adoption of kettlebell training is one of the most exciting developments in fitness in a long time. However, for many people, kettlebells are a little intimidating. They look a little scary and strange. Don’t let that hold you back. The benefits of training with kettlebells are so great that they outweigh any nervousness you may have. So, go ahead take the plunge – your body will thank you for it!*

 

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 References

Kettlebell Research: What Science Says

Run a 5 K in 5 Weeks for Beginners

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Introduction

Getting across the finish line of a 5K Run is a great goal to set to challenge yourself*.

By the time you complete this program you will be much fitter than the average person on the street. It doesn’t matter how unfit you are right now. The beauty of running is that it makes you progressively fitter very rapidly. In achieving your first 5K, you will have done something that most people who are untrained would not be able to do. With this program you should be able to achieve that goal in just 5 weeks.

This program is based on a 5-week preparation time frame. This is an ideal time period to allow you to confidently tackle the 5K challenge. Of course, unavoidable obstacles may present themselves. You might get sick or face a family emergency. All things being equal, however, if you commit to the program that’s right for you , and maintain consistency to the best of your ability, you will find success.

So, let’s get running.

The Program

The goal of this training program is to allow you to run a 5K without stopping. The key to success is consistency. Remember to warm up thoroughly before each session.

Keep in mind that a lot of new runners set off too quickly, thinking they have to maintain a certain pace from their first day. Don’t fall into this trap. At this stage, it’s not about your speed – your goal is to run the whole 3.1 miles without stopping.

Power Walk: Power walking involves a quicker than normal walking pace. It will take effort to maintain this pace, which should see you moving at about 4.5 miles per hour. To power walk effectively, land on your heels, roll through the instep and then push off the toes. Rather than large strides, focus on short, quick steps. Hold your head, swing through with your arms and keep your glutes tight.

running-exerciseHill Walk: Find an area that provides you with a decent hill incline to really challenge you, but not too steep that you need a pick axe to climb it. A 30-degree slope is ideal. The allotted training time is just for the uphill climb – the downhill is not included.

NR Fitness: NR (Non Running) Fitness involves doing any type of exercise as long as it is completely different to running. You might play a sport, lift weights, cycle or row a boat. In fact the more you can mix it up, the better.

Note: The program involves time running intervals on all training days but Sunday. On that day you will be running for distance, starting at 1 mile on the first Sunday and peaking at 3.1 miles (5K) in week 5. For the first two Sundays, however, you will run until you feel uncomfortable and then walk until you feel ready to run again.

When it comes to the actual 5K event, know that it is fine for you to walk for portions of the race. You may choose to walk at the mid point, or at the one mile and two mile mark. Once you feel capable, begin slow running again.  **

WEEK MON TUES WED THURS FRI SAT SUN
ONE  Walk (30 mins) REST Power Walk ( 1 x 15 mins) REST Run (10 mins) REST Walk / Run(1 mile / 1.6k)
TWO NR Fitness

(30 mins)

REST Power Walk (30 mins) REST Run (13

mins)

REST  Walk  / Run(1.5 miles / 2.4 k)
THREE NR Fitness

(40 mins)

REST Power Walk (1 x 20 mins) REST Run

(16

mins)

REST Run (2 miles / 3.2 k)
FOUR NR Fitness

(50 mins)

REST Power Walk

(40 mins)

REST Run (19 mins) REST Run

(2.5 miles / 4.0 k)

FIVE NR Fitness

(60 mins)

REST Power Walk

(60 mins)

REST Run (22 mins) REST Run

(3.1 miles / 5.0 k)


Conclusion 

Completing your first 5K is a major accomplishment in your life. Now that you’ve got the training under your belt, you are ready to put it to action at a running event. In the next article, we will guide you through how to bring it on race day.

**Fitness Disclaimer

 This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.

The author of this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Why Sit Ups are Not A Smart Ab Exercise

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Introduction

We all want ripped, six pack abs. For decades the prevailing wisdom told us that the way to get them was by pounding out sit ups. And, even though they should now better, many people are still doing them. They expect that their hard work will reward them with a leaner waistline and ripped, washboard abs. They also think that it will help them to develop that all important strong core. Unfortunately, sit ups are unlikely to get them there. Let’s find out why.

The Problem with Sit Ups

The number one problem with the sit up is its potential injury to the spine. This occurs, in part, from the activation of the hip flexors (a muscle group which runs from the top of the thigh bone to the vertebrae in the lower back), as you do the first part of the sit up. This places a lot of compressive force on the disks of your spine. This puts you at an increased risk of herniating a disc, which may, in turn, cause the disc to pinch a nerve. This will be extremely painful.

Another problem with sit ups also involves the spine. The movement involves a lot of bending of the spine. Over time, this can cause damage, possibly leading to chronic pain.

With all of the involvement that comes from the back, sit ups actually don’t call overly on your abs to do the work. In the end analysis, they are an ineffective movement that carry an inordinate amount of risk.

Smarter Choices 

Many studies have been done that have electronically measured the amount of stimulation that the core gets from various exercises. A major study, published in the American College of Sports Medicine’s Health and Fitness Journal of July / August 2013 revealed two standouts. They are the ab wheel roll out and the hanging knee raise. Both of them are far more effective than the sit up. You should do them instead.*

Ab Wheel Roll Out

Position yourself on the floor on your knees holding an ab wheel on the floor in front of you, close to your body. Slowly roll the wheel directly out in front of you. Keep your spine and pelvis straight. Once you’ve gone as far as you can, slowly reverse the motion.

Hanging Knee Raise

Hang from a pull up bar with your hands out wide. Make sure that your body is in a straight line, with no swinging taking place. Now, draw your knees up to your chest, while keeping the feet together. Pause in the top position, before slowly lowering.

Deadlifting for a Strong Core

While the deadlift is generally regarded as an exercise to work your back and hamstrings, it is another excellent move to target the muscles of your core. In fact, it does so more effectively than core centric moves, including sit ups.

If you are already doing deadlifts for your back or hamstrings, then you don’t need to do any more core work apart from the two moves we’ve mentioned above. If you’re not, adding them to your routine is a smart idea. Just remember to keep your lower back neutral and your abs tight and braced when performing your deadlifts.

Conclusion

It doesn’t matter how hard you work on an exercise if it’s an ineffective exercise. That is the case with the sit up. It’s time to finally throw it out of your routine, replacing it with the moves that will give you the reward you want – well defined abs and a powerful core.

 

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training.The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

 Resources

http://journals.lww.com/acsm-healthfitness/Pages/toc.aspx?year=2013&issue=07000

Run Like A Pro

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Introduction

You learned to run when you were a toddler. You’ve been doing it ever since. When it comes to becoming a serious runner, however, it pays to pause and check that the way that you run is the right way for you. Running is a skill and learning the proper technique will allow you to do it more efficiently. That means that you’ll be exerting less energy when you run, making the whole process easier. Learning to run properly will also lower the risk of strain and injury.*

The Basics of Running

Good runners run tall, that is they are in an upright rather than a stooped position when they run. They have a slight forward lean. Their arms are bent at 90 degrees and pump naturally as they run.

We can consider running as a cycle of actions. It has two main phases; floating and stance. Floating occurs when both feet are off the ground. The stance phase can be further divided into toe off, swing, strike, and support phases.  Let’s consider these phases one at a time:

Toe Off

close-up-of-foot-running

To initiate movement, the knee of the leading leg drives forward, while the trailing foot leaves the ground. The power of this movement comes from the Achilles tendon and calf muscle. During this phase, new runners have a tendency to lean too far forward. This has a negative effect on their stride angle. By leaning from the ankle, rather than the hip, you will enable a wider stride angle when driving the knee at toe off.

Swing

 This is the longest phase of the running motion. Your legs are moving forward through the air, swinging through in preparation for the next foot strike. The hip flexors pull the trailing leg through and the hamstrings slow the leading leg in anticipation of it striking the ground. Be sure to allow your trailing leg to cycle through naturally and that the arms are bent at right angles and rotating from the shoulders.  This arm movement will help to set your running pace.

Strike

 As it strikes the ground, the body absorbs several times its own weight. For proper absorption, the front foot should be slightly in front of the body. The landing foot should also be quite flat as it comes down.

There is much debate over what constitutes the ideal foot strike. Some runners prefer a mid-foot strike on the ball of the foot and heel simultaneously. This transmits the impact force evenly up the leg. Others go with a heel strike, landing first with the outside of the heel, then rolling inward to load the arch. A forefoot strike is typically used by speedrunners, with the landing taking place on the ball of the foot, on the outside edge. Whichever strike you go with, be sure to avoid a heavy landing.

Support

 This is the mid-stance, just after a strike. The leading leg is directly under the hips. The body is traveling forward, over the leg in preparation for the next toe off. The leading foot arch flattens against the ground, as it stores energy in readiness for the next cycle to begin.

Running Technique Summary

guy-running-outdoors

  • Run in an upright position with the angle originating from the ankle, not the hips
  • Keep your head up
  • Keep your core tight and your shoulders down
  • Your mid foot should contact the ground first (the neutral strike)
  • Your arms should be moving freely at your sides

*Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Strength Training for Fat Loss

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Introduction

For many people, exercise for fat loss means doing cardio exercise. Recent research (such as that published in the Journal of Applied Physiology), however, indicates that strength training to increase muscle mass is just as effective as high intensity interval training at burning off body fat. In this article, we investigate why lifting weight is a smart move if you’re trying to lose weight.*

Muscle Burns Fat

Muscle is metabolically active tissue. That means that your muscle cells are the area of your body where your body burns stored body fat. The  more muscle you have on your body, the more energy is required to maintain that muscle. Every pound of muscle burns about 30 calories per day, so, by adding just 5 pounds of muscle, you will burn off a pound of fat in a month.

The human body is a little like a car in that adding muscle mass is like putting a larger engine in your vehicle. In both cases, you’ll burn more fuel as you go about your daily activities. Of course, you want your car to be as fuel efficient as possible to save on your gas bill. But, with your body, you want the opposite – the more fuel inefficient you are, the better!

How to Gain Muscle While Losing Fatbarbell-curls

Strength training with weights is the best way to build muscle tissue. If you’re a woman, however, you don’t have to be concerned about getting bulky. When we throw around words like toning, enhancing or shaping our bodies, we’re really talking about building muscle. Muscle creates the shape of your body, so the more muscle you have, the more shape your body will have.

Im order to develop a rounder, sexier or perkier body part, you need to build muscle. In order to do that, you must use heavy weights. Those tiny, pretty pink dumbbells just won’t cut it. In fact, women need to train the way that men do in the gym.

How to Build Your Muscle Base

To build muscle, you have to build a foundation – just like when you’re building a house. That foundation needs to be a strength training foundation. In order to do that you should begin with a strength based program that last for 3-5 weeks. After that you should move on to circuit training, complexes and combination workouts, which we’ll detail in future articles.

Here is your 3-5 week base strength program. Do the workout three times per week on alternate days. Focus on your technique and perform the reps slowly. Start your workout with a dynamic warmup.

The Foundation Workoutsitting-after-workout

Goblet Squat – 2 x 6-8 reps

Barbell Bench Press – 2 x 8-10 reps

Deadlift – 2 x 8-10 reps

Dumbbell Shoulder Press – 2 x 8-10 reps

Barbell Curls – 2 x 8-10 reps

Triceps Pushdowns – 2 x 10-12 reps

Conclusion

Strength training needs to be part of your fat loss program. It involves building muscle – and to build muscle, you need to lift heavy weight. Build you strength training foundation with the program outlined here. Check back next week as we share the best fat burning strength programs to take it to the next level.

 

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/

Jump Rope for Fat Loss

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Introduction

A lot of people don’t take jumping rope seriously. Many view it as a playground activity for kids – or a specialized one for boxers. Others are convinced that they’re too uncoordinated to skip. And others, still, think that it’ll take hours of jumping to get results.

They’re all wrong.

The simple truth is that jumping rope is one of the most productive, cost-effective and convenient forms of cardio exercise to boost the metabolism, strip off body fat and fast track cardiovascular fitness that you can ever do. *

Jump Rope Benefits

  • Can be done anywhere, anytime
  • Very cost effective
  • You can take your rope anywhere
  • Safer than running and cycling
  • Works every muscle in the body
  • Burns up to 700 calories per hour
  • Strengthens heart and lungs
  • Medium impact
  • Improves stamina, balance and timing
  • Agility and hand-eye coordination improved
  • Boosts endurance

I’m Too Uncoordinated

 You don’t have to be doing any fancy tricks or huge acrobatic moves to be able to jump rope. As with anything, jumping rope involves starting small and developing confidence. That may even mean starting with ‘shadow jumping’. Then progress to performing the base jump for 30 seconds. From here, start to count your jumps, working up to 200 counts.

If you never move beyond the base jump, with both feet together and a single rope pass down at a medium pace, you’ll have everything you need for effective training.

Picking the Right Jump Rope

Jump-Rope-for-Max-Fat-Loss

It’ no fun jumping with the wrong sized rope. To make sure that your rope is just right for you, take the rope and stand with booth feet on the middle of it. Now pull the handles up to your armpits. If they reach up to the level of your armpit, then you’ve got the right length.

What can you do, though, if you are buying your rope online?

You can use a length of a string. Just as you would if you had a rope in your hands, stand in the middle of the string and bring the ends up to your armpits. Mark the point were the string come up to your armpits. Now, measure the distance between these two points to get the length of your rope.

Beginning a Jump Rope Workout

When you start a jump rope program, you should get into the habit of beginning with a warm-up. Dynamic stretching, including doing bodyweight squats, and overhead tricep extensions will prepare your body for the workout to come.

Perform the workout at a pace you can handle. As you build up your strength and stamina, you’ll be able to gradually increase your level of intensity. Take your time for the best long term benefits.

Skipping can be tough on your ankles, feet, calves, hamstrings, and glutes, not to mention the wrists and shoulders. If you go too hard, too fast, you are likely to develop delayed onset muscle soreness (DOMS).

Conclusion

guy-jumping-rope

By adding a few minute of jump rope to your daily routine, you will be giving yourself a huge fitness advantage. You’ll also be utilizing one of the most effective fat loss workouts known to man. Check back next week to discover the ultimate metabolism boosting fat loss jump rope workout.

Fitness Disclaimer

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional. We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.

Hydration for Health

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The sports / energy drink market is booming. The marketing gurus would have us believe that their super-duper sports drink is going to make us lift more, run faster, jump higher, ride, climb or play better. Believe it or not, the truth is – if you’re feeling thirsty, your game is already over. The reason why is simple . . . Hydration

Your body is 78% water and all activities of the body require energy, and hydration which is dependent upon your body’s ability to convert protein, fat and carbohydrate to energy. This takes water. Water is also needed to make sure the signals from your brain and neurotransmitters are being properly delivered to the sites that you need to balance, coordinate and perform your sport or activity. Water is also needed for over a thousand other functions. As you can see, water is extremely important, and getting dehydrated is the last thing you want to do.*

The Vital Nutrient

The water the blood uses to control its volume, transport oxygen and carry nutrients begins to change locations in order to bring things under control. Blood vessels dilate pulling free water out of extra cellular reserves to thin the blood and circulate the needed oxygen and nutrients.

Without enough water in your system, the blood thickens and the nutrients of oxygen and fuel the muscles need to satisfy the demands of the work we do. While all these changes are taking place inside, you may notice yourself sweating.

The moisture from your perspiration comes in contact with the air and begins to cool you down. That is what is supposed to happen. When you don’t have enough water to supply the demand you need to satisfy normal homeostasis, dehydration begins.

Without enough water you will get tired faster, your muscles will get heavier, you may get light headed or begin having difficulty focusing. You may try to blow it off and push through your body’s signals to hydrate but by the time you get thirsty and want your expensive sports drink, your body has used up its reserves trying to adapt. 

You lose approximately 500 to 1000 ml of fluid per hour during a light exercise session which could be about 1 to 2 pounds of bodyweight. During a more rigorous workout in a hotter environment, you could lose 1500 to 3000 ml of fluid in an hour or about 3 to 7.5 pounds of bodyweight.

What to Do about Hydration

What-to-Do

Here are some variables to consider prior to engaging in vigorous activity (workout, sport, etc):

  1. How much alcohol, coffee or tea have you consumed? Caffeine is a diuretic, as is alcohol. The more of it you drink, the more water you need.
  2. What medications do I take? Medications like aspirin, ibuprofen, antihistamines and beta-blockers interfere with normal kidney function and should be compensated for with extra hydration.
  3. What does my urine look like? When it is clear, you have enough water in your system. The darker your urine the more concentrated the blood and the more at risk your are of dehydrating.
  4. What am I wearing? Some materials will hold the heat in once soaked with sweat. You ant to make sure your clothing is loose fitting and able to breath.

How Much Water?

We’ve all hear people say that we need to drink 8 eight-ounce glasses of water per day. That, however, is  a generality. We are all individuals with individual needs so the following formula is the easiest way to determine how much water you need per day. Simply divide your bodyweight by 3 and consume that many ounces of water a day – minimum. As an example, a person weighing 150 pounds needs 50 ounces of water – and that’s before even thinking about a beer, coffee, tea or soda.

Conclusion

Conclusion

Don’t take your water needs for granted, especially if you’re working out. Carry a water bottle with you at all times, and sip from it regularly. During your workout, you should take a gulp of water every few minutes. Cut back on your use of diuretics, such as coffee and alcohol. And, finally, check your urine – the lighter it is the more likely that you are on regulating your water intake correctly.

* Fitness Disclaimer 

This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. The author of this article is not a medical professional.  We have volunteers in our organization from different aspects of health, nutrition, and fitness. Not just modern medicine doctors and physicians, but yoga teachers, spiritual teachers, martial arts teachers, and energy healers and we use all those resources to be able to provide the best and most proper advice to people around all walks of life. We do not have a defined goal, we only have a mission to help as many people as we can.