FIT360USA: fitness
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Is it hard to practice outdoor sports in cold temperatures? Is it better to postpone our training for another time? One of the characteristics of the human body is that it is equally prepared to train with both high and low temperatures, although doing so at both extremes always poses a health risk. "With lower degrees the body must generate heat to prevent our body temperature drops, which means a greater flow of blood to the skin and a greater loss of energy".

What Happens to Your Body When You Train in Cold Weather


So how does the body raise the temperature? If the thermostat is responsible for keeping our house at a good temperature in our home, the equivalent in our organism is the hypothalamus, a region of the brain that is in charge of different bodily functions including evaluating the temperature of neurons and receiving this information from all areas of the body. If the hypothalamus detects that the temperature is low, it activates the appropriate mechanisms to increase it, an action that is replicated when we perform sports in cold outdoor areas:

  • Muscle contraction: the decrease of the degrees in the thermometer causes involuntary muscle contractions that increase muscle tone. These contractions consume energy that is transformed into heat.
  • Vasoconstriction: this mechanism narrows blood vessels (reducing their diameter) and increases resistance to the passage of blood to the body surface. This prevents heat loss.
  • Goose bumps: this common term we use to refer to piloerection is another of the resources used by the human body to maintain heat: the hair of the skin is lifted, the layer of air is trapped under the hair and prevents heat loss.
  • The metabolism is set in motion: finally, the production of different hormones in the thyroid glands is stimulated and increased, the hormone THR and TSH (the latter in the pituitary gland) are elevated and as a consequence the rest of the body's cells produce heat.
Cold weather training

How and when to train?

To begin with, Rodriguez reminds us that daylight hours are always the best for training, especially during the first hours until 12:00 in the morning.

Regarding the duration of physical exercise, he points out that it will be given by the usual practice. "As a general rule, whether indoor or outdoor, with cold or heat, I find the best ratio benefits / training time in no more than 1 hour. The key to training will be found in the intensity and not so much in high durations," he specifies.

In addition, the expert places special emphasis on choosing the right equipment to be used and opting for breathable garments that will improve the regulation of body heat. "You have to be very generous in sheltering the most distal points: hands, feet and head, and not in sweatshirts, double mesh, etc. We must bear in mind that the cold we feel as soon as we go out is going to be very different from the cold we feel after only 5 minutes of training, so excess clothing can be very uncomfortable", he adds.

Having these points clear, the director of Health Zagros Sports La Moraleja recommends that when choosing the activities opt for continuous exercises and / or with medium / high intensity. "If you like to do outdoor training with flexions, squats, burpees, etc., I would always choose to do it on circuits, as we must avoid high rest times", he advises.



What not to do when you train in cold weather

One of the most common mistakes when practicing sports in winter and outdoors is related to warming up. On the one hand, the lack of it can cause muscular injuries; on the other hand, when we go outside and face the cold we warm up too intensely to get warm earlier. "This is going to cause more oxygen debt and it is going to weigh down the whole training. Cold training does not change the general prescriptions of our warm-up," explains the specialist.

In addition to the absence of warm-up, another cause of injury can be the excess recovery time that causes some degree of temperature loss to our muscles. "We must understand that if the muscle temperature drops, its viscosity is also reduced, so its contractility will be compromised. That is why we stress the importance of shortening rest times.

Finally, not covering the extremities well (especially if there is poor peripheral circulation) can contribute to the appearance of chilblains. Rodriguez's solution is to wear gloves, a panty or a hat, which will never bother us when it comes to training.

So how can we practice sports in cold weather without compromising our health? Once we are well wrapped up and have warmed up, we have to start progressively the first days of intense cold (below 4ºC) and increase the duration little by little during the first week.

"If you've never done sports, it's best to start with indoor sports in winter. It's too much stress for the first time, but you should never postpone or not do a workout because it's cold!

What Happens to Your Body When You Train in Cold Weather

Many times it doesn't matter the time but the intensity and dedication we give to each training to make it work.

Crossfit Exercise That Burns More Calories


We live in a world in which we are constantly on the lookout for our weight, both for health and beauty, we look for options such as food plans and exercise, there are those who have long practiced various routines but see slow results, but in itself what exercise is the most calories burned?

Today one day a study has shown that is the so-called Crossfit especially the "cindy" one of the most complete and effective exercises to lose weight, as they burn up to 13 calories per minute as indicated by research made members of the universities of Alabama, Georgia and Kennesaw.

Crossfit Exercise That Burns More Calories


Many times we ask ourselves how long is the time that we must train for it to take effect, it turns out that this exercise takes you only 20 minutes to practice, there are several rounds that involve doing squats and flexions one after the other.

Those who carried out the practice within the study burned up to 260 calories in that time, which is actually little but effective, compared to other types of disciplines.

It is clear that for a good operation the main thing is the disposition and the dedication that whoever does it dedicates to it, the good trainings are there but the effort is made by each one.

Crossfit Exercise That Burns More Calories


The research indicated that intense training keeps the metabolism active longer, but this post-combustion effect tends to disappear quickly.

But according to John Porcari, professor of exercise and sports science at the University of Wisconsin, "burning calories per minute is not always the best way to evaluate the amount of energy used in a workout.

That's why according to what your objective is, it's the type of training you should look for, burn energy, look for something more vigorous, burning calories can be something intense with less time, but the important thing here is to stay active a little or a lot but move that will help you to have a healthier future while taking care of your diet.

Crossfit Exercise That Burns More Calories

Protein supplements are consumed by the physically active population seeking to increase their muscle mass. Whey protein, BCAAs and Creatine are some of the most in demand
Protein Sports Supplements, Myths and Recommendations
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The problem is that they are often used without professional supervision. The effectiveness of some of them, as well as the risks at hepatic and renal level are some of the controversies to which health professionals respond.

There are many sports supplements on the market, and their number is growing rapidly. Solid foods, beverages, in concentrates, isolated or hydrolyzed... Each one of them is adapted to the athlete's situation, has a different amino acid profile and is more or less easily digestible.

Most people who take these types of dietary products seek to increase their sports performance.

"What they never think is that if they consume an inadequate product or in inappropriate doses, not only do they not improve their physical work, but it can be dangerous for their health," says Dr. Nieves Palacios, coordinator of the Physical Activity and Sports Working Group of the Spanish Society of Endocrinology and Nutrition (SEEN).

Muscle tissue contains 40% of the body's proteins. There is a mechanism of protein exchange according to which the synthesis from diet proteins and degradation are balanced according to the needs of the moment. After training, the protein expenditure is greater than its production, so following the recommendations of the SEEN, only if the intake is adequate can a protein count be achieved that reverses the situation.

At least 80% of subjects who regularly attend a gym to gain muscle mass have used protein as the most frequent supplement.

Athletes have increased protein requirements, especially at the beginning of the season. According to Dr. Palacios, the recommended consumption of these nutrients is between 1.2-1.5 grams per kilogram of weight per day, compared to 0.8-1 g/kg for people who do not train. "There is no evidence that intakes greater than 3 g/kg of weight and day improve sports performance," says Dr. Palacios.

Protein Sports Supplements, Myths & Recommendations
@nicolamcpherson_


Main sports supplements

Although there are no official statistics, recent studies on adolescents have shown that at least 80% or more of the subjects who regularly attend a gymnasium on a recreational basis with the aim of gaining muscle mass have used or regularly use protein as the most frequent supplement, says Dr. Juan Marcelo, coordinator of the Sports Supplementation area of the Spanish Society of Sports Nutrition (SENuDE).

Branched-chain amino acids are included in the protein category, while more than 70% of the same sample reported systematic use of creatine. The other great supplement is multivitamins.

BCAAs

Branched-chain amino acids (BCAAs, Branched-Chain Amino Acids) are three specific amino acids (leucine, isoleucine and valine) associated with the processes of initiating protein synthesis and increasing muscle mass. "However, a more scientific look reveals that this is not so conclusive," says the sports nutritionist.

Main sports supplements
@nicolamcpherson_

To date there is no evidence that BCAAs actually improve muscle anabolism

According to Dr. Marcelo, it is important to keep in mind that the BCAAs supplement only provides three of the amino acids, so they cannot build the proteins. "Proteins are very complex structures and do not need just three amino acids, but are built by twenty in different ways combined," he says.

The recommendation today to optimize muscle mass gain would be to eat enough high-quality protein, which is naturally included in BCAAs through food, and only when appropriate through supplementation. "To date there is no evidence that BCAAs really improve muscle anabolism," the specialist concludes.

Creatine

Creatine is a nitrogenous compound produced by the body that can be consumed through foods such as red meat or seafood. It is usually ingested as creatine monohydrate. Juan Marcelo points out that several reviews have identified good effectiveness in increasing sports performance with the use of creatine in both isolated and repeated efforts, with the most pronounced effects of less than 30 seconds.

However, the Sports Supplementation coordinator emphasizes that "the benefit of creatine supplementation according to the protocols will depend on whether there was little muscle concentration". The intramuscular creatine gain will be the one that generates the most strength and power in muscle contraction, especially in small segments of time.

Protein Sports Supplements, Myths and Recommendations
@nicolamcpherson_


Effects on health

Like any other factor that we add to our diet and that becomes part of our body, all supplements have physiological effects on the different processes of our body. Dr. Marcelo insists that the consequences can be positive if used well, or negative if professional supervision is not followed.


"Neither BCAAs nor creatine should have any risk to a healthy person's kidney or liver health, as long as they are used in adequate amounts and under professional supervision," says the sports nutritionist.

According to the SENUDE doctor, to date, no studies have shown that high-dose protein intake in healthy individuals over the long term can compromise kidney health.

Interactions with the diet can be positive or negative: positive if they complement it if a proper level of protein intake is not achieved, or negative if they attempt to satisfy a dietary defect but it is not well controlled.

RELATED: How to Make a High Protein Breakfast

Myths and recommendations

There are many myths in the field of sports supplements. Juan Marcelo lists some of them:

"Supplements are independent of diet." Muscle gain cannot be unequivocally achieved with these supplements. According to the sports supplementation specialist, supervised planning of the different factors (diet, physical exercise and rest) is necessary so that the supplements make a small contribution to sports performance.

"This brand is better." Supplements should follow quality controls because they may be contaminated. "A study shows that different supplements of different brands and nature are contaminated to some degree and are therefore a health hazard," says the nutritionist.

"I buy this one because it's cheaper." In relation to the above, the cost difference is related to the purity or concentration of the nutrient. In the case of proteins, the impurities are usually fat, lactose, bioactive compounds such as albumin and globulins, and some allergens. "The greater the amount of these additives, the lower the protein concentration, and the lower the digestibility," says the specialist.

"A friend of mine told me to buy it there." Dr. Marcelo states that "from the Spanish Society of Sports Nutrition we consider it unacceptable that there is no more explicit regulation on the marketing of supplements". The nutritionist calls for it not to be possible for anyone without any health and nutritional knowledge to open a business and sell or even be able to prescribe a supplement to physically active people.

Protein Sports Supplements, Myths and Recommendations

In summer, many people exercise, and with the high temperatures, it is necessary to be especially careful and to train at the right times and places, to wear suitable clothing and to take precautions regarding the sensations that our body tells us at all times.

Tips For Exercising Safely In Hot Weather


In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".

Hours and places to workout in summer

The best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.

The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.

Appropriate clothes to workout in hot weather

With regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.

Hydrate ourselves before the thirst comes

To do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist.  In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.

How our body manages summer workout

The dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.

Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.

People with higher risks when training

Training at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".



RELATED: How To Flatten Your Abs in 2 Weeks at Home



On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".

Guidelines for Exercising in Hot Weather

According to recent survey results, an estimated 85 percent of Americans (and those living in the United Kingdom as well) between the ages of 25 and 65 do not work hard enough each week to meet the recommended levels of daily physical activity specified by experts.

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up


While fitness is definitely on the rise and more people are doing some form of exercise every week, most adults still find it difficult to fit in with strength and aerobic exercise. When most people decide it's time to practice some healthier habits, walking just to lose weight and improve their health may not seem like enough.

But the truth is that walking is the oldest form of human physical activity there is, and the benefits of walking are great. Long before the days of CrossFit, running marathons voluntarily or working in gyms, people walked. And they walked a lot. Walking is a good place to start if you are new to exercise or simply lack the motivation to be more active.

Even if you're an experienced athlete and really prefer to work up a sweat by doing a blast workout, HIIT workout or a demanding sport, walking can still be a great form of activity that complements these tougher workouts. So.... let's see how to do it and what the benefits are.

How Long Must You Walk To Lose Weight?

Considering that walking is very comfortable, does not wear down joints but still burns calories, activates even the metabolism, and can help prevent dozens of different diseases, there is really no downside to walking anymore.

Benefits of walking

  • It makes people feel younger.
  • Helps in the fight against weight gain
  • Walking at least 30 minutes a day leads to a smaller waist
  • Helps prevent heart disease, arthritis, hormonal imbalances, diabetes, hypertension, among others.
  • It helps the elderly to prevent the diseases of aging such as dementia, Alzheimer's and cognitive impairment.
  • It gives a lot more energy so you can say goodbye to fatigue.
  • It is an exercise that does not require additional elements and is free of charge.

Walking to lose weight

Walking at a fast and energetic pace requires a good amount of body energy and is an easy exercise to do every day. You may not burn as many calories as you would like, but if you do it properly (with your forehead up, looking straight ahead, swinging your arms, straight spine and squeezing your buttocks), you can burn up to a pound a week.

For this you must take some considerations into account:

  • Walk 1.6 kilometers = 2000 steps and you will burn 100 calories
  • If you burn 3500 calories = lose half a kilogram
  • Losing half a kilo in a week = burning 500 calories a day
  • To lose half a kilo a week = 10 thousand steps a day
You may think it's hard, but it's not really hard. You have to walk five miles a day to make it. Don't be scared! You can start doing it little by little and when you realize it, you will succeed.

How Long Must You Walk To Lose Weight


How can you do that?

I'll give you a little advice - from the experts - so that you can take a proper walk, and so that you can get your body used to increasing the steps a day.

The first things you need to do to adapt to walking

  • Download an app to your mobile phone that counts the steps you take. There are some who already have this application integrated.
  • Don't take the elevator and the escalators. It's always best to go up and down the stairs.
  • If you must wear high shoes at work, wear tennis shoes to get from work to home and from home to work and change at the office.
  • Use as little public transport as possible or your own car or motorbike, try to walk.
  • Walk to do all your errands.
  • If you have to take your own vehicle, park it as far away as possible from where you are going to walk.

What to do while walking for exercise

  • Program your phone or music device to your liking and comfortable headphones
  • Look for different walking scenarios. Through the park, the streets of your neighborhood.... the place you like the most
  • Try to find someone to keep you from going out alone.
  • You can buy a treadmill for rainy days and do it at home in front of the TV.
  • Buy the right tennis shoes, as well as the right clothes. Ask the sporting goods store what's appropriate.
  • You must hydrate yourself with water.
We hope you will dare to start with this simple but effective exercise. After a week you'll see the results and then you'll never want to quit.


RELATED: Great Running Workout

How Long Must You Walk To Lose Weight? I finally have the answer for you to cheer up

To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day. Males do not get attracted to females who have excessive stomach fat. Abdominal exercises will help females give their upper torso a better shape and size and will help women look beautiful and attractive.

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women


There are different types of abdominal exercises. Most of these exercises don’t need any sort of equipments like dumbbells. You only need to make certain moves to perform the exercise. Following are some of the best exercises for middle part of the body:

Captains Chair Leg Raise Exercise


Another very effective exercise for abs is Captains Chair Leg Raise. In this exercise you use a machine on which you hang and keep your knees bent for some time and repeat this action again and again. This exercise has a direct impact on your abs and you can feel the impact while you perform this exercise.

Bicycle Exercise


The best start up exercise for women is Bicycle exercise. You must know that this exercise can not remove your fats completely but they aid you in giving yourself a better look and keep you healthy and fit.

Ball Crunch Exercise


You might have seen a big ball in all fitness centers. This ball is known as Exercise Ball. Ball Crunch exercise is gaining popularity day by day and the results are much better than ordinary floor crunches.

Vertical Leg Crunch Exercise


Some fitness clubs also recommend Vertical Leg Crunch for waist and perfect six-packs.

Side Plank with Leg Raise


Similar principles to the “Side Plank with Rotation” above but this time you include some hip ABduction. For this exercise you stay in the side plank position and raise the top leg slowly. Avoid external rotation or opening of the hips, stay in line. This exercise is not only intense on the lateral workings of the core but also strengthens the Glute Medius, an important muscle for hip stability and often weak in today’s society.

Long Arm Crunch Exercise


One of the most difficult exercises for abs is Long Arm Crunch where you have to stretch and straighten your arms behind you. You have to spend ample amount of time to gain perfection in this exercise.

Slow Mountain Climbers


The core is primarily designed to prevent movement of the spine, this protects your spine from sudden movements or impacts that may threaten you. Slow Mountain Climbers place the spine in a stable position with gravity pushing down on it. By alternatively drawing the knees to the elbows you challenge your spines stability as well as activating the obliques.

The different kinds of abdominal exercises give you perfect waist and better looking abs. Keep devoting time to these exercises and you can obtain your objectives very easily.

The Best Ab Exercises for Women - 7 Ways to Exercises Your Abdomen - To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day.

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women

If you want a great looking set of abs or tight toned stomach then apart from getting to low levels of body fat you need to be doing the right ab exercises that really work them properly. This means forgetting about outdated crunches and sit ups and start using more modern techniques that really deliver the best results. I personally only work my abs about twice a week, which is more than enough, and when I do I like to use a circuit type abs workout to not only fatigue the abdominals but burn some extra fat as well. So if your ready to work your abs a little different try this very effective five exercise abs workout.

A Killer Abs Workout For a Flat Six Pack Stomach


The first exercise is a Mountain Climber. To get into position, place your hands on the floor, your feet on the floor as though you are going to do a push up then keeping your hips flat and your abs contracted bring a knee up to your chest then take it back. Repeat with other leg and do 20 reps.


Next is The Side Plank - Balance on one forearm with your body straight and ankles together. Hips should be as high as possible and chest pointing outwards. Hold the position for 30 seconds before changing sides.

A Killer Abs Workout For a Flat Six Pack Stomach - The side Plank
Side Plank


Then you need a stability ball for jack-knives. So feet on ball and hands on floor in push up fashion with back straight. Then controlling the ball bring your knees up to chest or as far as they will go. Return to start position making sure your legs are straight - 20 more reps please.



Then it's on to Russian Twists. Sit on the floor slightly leaning back until your abs are engaged. Take the stability ball or a medicine ball if you want more resistance and holding it your hands rotate your body side to side and touch the ball down. Legs should be slightly bent but if you want to make it harder bring your feet off the floor. Great for your oblique muscles this one. 40 reps (20 each side)


Then to finish your abs off it's a Plank of some description. Personally I sometimes just do a standard plank with elbows and toes on the floor with a straight body and braced abs. Other times I may put my feet on a medicine ball or stability ball. Whatever you choose try to do as long as possible to failure.

A Killer Abs Workout For a Flat Six Pack Stomach - Plank
Plank


If you feel like more then give yourself a minute or two of rest then complete the circuit 2-3 times more. I hope you liked this abs workout and that you have been persuaded away from crunches and all those other waste of time ab machines. Combine these types of circuits with a clean diet and lots of intensive cardio and resistance training and you will have a slim flat stomach or a super sharp six-pack in no time.

RELATED: How To Flatten Your Abs in 2 Weeks at Home

A Killer Abs Workout For a Flat Six Pack Stomach - if your ready to work your abs a little different try this very effective five exercise abs workout.


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A Killer Abs Workout For a Flat Six Pack Stomach

It's 6:30 AM, and oh I need my morning coffee. I drag myself out of my bed and head straight to my kitchen to grab that mug of instant energy to get me going. Then I get busy with my day-to-day schedule with no time whatsoever to work out. We blame our job, our kids and our tired selves for not finding time to stay active. How do we get ourselves out there and move to feel better, and in turn make the lives of people around us better as well (health improves mood and focus)?

How to Get in Shape and Stay in Shape



I hear so many friends of mine complaining about not getting the push to start working out or start the healthy diet regime, to get where they want to be. Sunny beach, bikini? Nope - I'm better off in my cover up! It might seem tough, but if you want to see yourself as someone healthy and happening you can do it as well.

10 Steps to a new you:

1. First have a clear goal in your mind about what you want to achieve, but remember to be practical, knowing that a healthy weight loss, or getting fit does take time. Anything too quick is usually short lived and harmful.

2. Talk to friends who have the same goal, make a chat group to keep in touch and post pictures to inspire and get inspired. Also take some before and after pictures. Post sweaty post-workout selfies for friends who are in that group. Stay motivated make it FUN!

3. Buy some athletic clothes, yes it helps a ton when you have good-looking clothes. You feel like wearing them and go to the gym or head out for a run. A good pair of shoes are key if you want to take running seriously, so do not skip or skimp on that.

4. Start slow and start EARLY! It does help, when we start early our energy level is at the peak and the early morning air always helps us to feel the best. However do not forget to warm up as it takes a while to get our bodies in the active mode early in the day. Starting with small easy walks always helps us to stay motivated without draining us out till the next workout. Build slowly from there. Add strength and more challenging cardio as you get stronger.

5. Music is another important component, create your favorite workout playlist. I have mine which I have saved under the playlist Run, and I keep updating the list to avoid getting bored.

6. Be regular, whatever you do stay on it, make it a routine. It is the key! Sometimes when its difficult to find time, workout for a few minutes; even ten minutes make a difference and keeps you on that track.

7. Eating is another key component, remember - 80 percent nutrition and 20 percent workout. A lot of health coaches use this formula and it is quite true. the first thing is to get rid of is all the junk food from your kitchen pantry. Stay on track, with home cooked tasty food. Don't go crazy right in the beginning on super low calorie food. Keep a food log, this really helps. Foods high in healthy fats are the best way to stay full and avoid binge eating. Who doesn't love to snack on junk specially after a long day when we are really hungry. Eating dense natural foods like nuts, hummus and avocados can help us stay on track. Include a protein in every big meal. Chicken and turkey are great options but lean grass-fed beef is also good. Vegetarian/Vegan options are also available if you stick to foods like nuts, chickpeas, hemp, flax seeds for optimum protein intake.


RELATED: Foods You Should Eat To Get Your Body Weight Under Control


8. Eating in small portions but more frequently helps us not to binge. the key to lose weight is to EAT and not STARVE! Eat, but eat smart and eat yummy. Use spices and good fats to enhance flavor and taste.

9. There will be times that you lose track specially with vacations or during occasions. Never give up! Know that you can wake up the next morning and start a fresh and some cheat days are absolutely fine and also healthy not to get you frustrated. When on a vacation try to make smart food choice. Choose fresh fruits, salads and more protein. Bananas are another amazing fuel for our body, so keep them handy. If you slip off track in one meal, keep the next lean and healthy. But never get negative and give up.

10. And you need not have access to a gym or a grand outdoor setting - your floor in the living room is perfect! A set of 25 jumping jacks, followed by 20 squats, 30 second planks and 15 push ups can get you rolling. It is all about quality and not quantity! So little goes a long way. The key is to move and be smart in terms of food choices. With these tips you can start your journey to the new 'you' which you have always dreamt of.


RELATED: Squat Variations: Evaluating Squat Variations For Weight Training



Nothing is impossible when you train your brain and learn to have fun and not give up! Happy moving, and remember to say hello to your new self!



Article Source: http://EzineArticles.com/expert/Martha_Fernandes/2389776

How to Get in Shape and Stay in Shape