7 Reasons To Start Up With an Exercise Program

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Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way.

Below follows 7 good reasons to start exercising now.

exercise

1. Contributes to fat loss.

It is well documented from scientific research all over the world for many years that physical exercise contributes significantly to weight loss. I will not dwell on this issue fore it is so obvious, but just mention the simple fact that weight loss is a function of the net calorie intake.

If you burn more calories than you take in thorough nutrition, you lose weight and vice versa. When you exercise you burn more calories then when you don’t. So the bottom line is: All other factors equal, the more you exercise the more weight or fat you’ll lose. That’s really simple.

2. Preventing Disease

The probability of developing a large number of various diseases has been proven to decrease dramatically thanks to physical exercising. These include:

  • heart disease
  • cancer
  • diabetes
  • stroke

About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors like stress and lack of physical training. We also know that diabetes increases the risk of heart disease and stroke. This shows that many of the risk factors and diseases caused by inactivity are working together to damage your health. Don’t let these ugly forces do that – start exercising today.

3. Healing or improving disease

We also know that many severe and minor diseases can be dramatically improved or even healed by doing regular exercises. These include most of the diseases I mentioned in the last paragraph. Following a workout plan regularly also decreases HDL cholesterol (“bad” cholesterol) levels, decreases triglyceride levels (a fat liquid that increases the risk of diabetes) and decreases blood pressure (a cause of heart attack and stroke).

Regular physical training also reduces the risk of prostate cancers for men, breast and uterine cancers for women, non-insulin dependent diabetes for both genders and much more. All this is scientifically proven. So, why not start your workout today?

4. Enhance your mental health

We know from many scientific study that regular exercising leads to an increased release of endorphin in the body. These chemicals help combat depression and make us feel happier. The body releases these endorphin after only 12 minutes into the workout.

Another chemical called serotonin is increased during and after a workout session. Increased levels of serotonin in the central nervous system is associated with feelings of well-being and decreased mental depression. It also helps you feel less tired which can increase your mental alertness. It also helps you sleep better.

5. Enhance your feeling of wellness

When you are in a good shape and fit you’ll feel more upbeat, and your overall mood is improved. You have experienced that you can stretch your own limits, you know you are capable to do more than before you started to exercise. This gives you a feeling of wellness that’s difficult to describe.

Let’s do an experiment: Do an hour of workout today; do whatever you want like walking, bicycling, swimming, jogging, running whatever. Adjust the intensity of the training so that you sweat really good. Then take a shower and sit down. Feel yourself. Now you know what I mean.

6. Increase your persistence

Regular exercising gives you more energy, which can make you more productive at home and at work. Exercise can give you new goals and a sense of purpose – you have something positive to focus on and aim for. This will increase your overall persistence and prevent the like hood of getting off track, whatever your goal is.

7. Enhance your social capabilities

Following a workout plan regularly can boost our self-esteem. It will Help you look better and you will be more comfortable with your own company. Exercise helps you to get active and meet new people, which prevents you from feeling isolated and unsupported. It even increases your interest in sex, and can improve your marriage or your partner relationship.

So, after knowing all this – all the positive things exercise and workout can do for you – do you have any reason to remain inactive? Come on, get active today. You deserve it.

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The Body of a Fighter

When we say ‘body of a fighter’, we are not really referring to boxers. Boxers tend to have a higher body fat percentage and more rounded look. Rather, we are talking about martial artists who tend to look highly honed and lean. These are fast and powerful fighters that look healthy and mean.

They also tend to have certain features that are more dominant than others. As well as low body fat, they tend to have large triceps, pecs like armor plating and ripped mid-sections.fighter

How to Develop Speed and Power

The most important principle to keep in mind when looking to transform the body is ‘SAID’. This stands for ‘Specific Adaptations to Imposed Demands’.

In other words, the challenges you face the body with will trigger changes that make it better able to cope with those same challenges in future.

Thus, one of the best ways to get a fighters’ body is to hit a punch bag. This is a great way to develop hand-eye coordination, to build muscle in the shoulders, pecs, abs and triceps and to burn fat through ‘concurrent training’ (cardio with added resistance).

To get started, find some combinations and throw these repeatedly until you are too tired to continue. Remember to use your hips and legs to drive the punches forward.

Combine this with lifting heavy weights using compound movements. This will train the entire body in unison while demanding maximum muscle fiber recruitment and coordination from the body.

Diet

On top of the correct training, it is also crucial for a fighter to eat the right diet. This should be a diet that is high in protein to support muscle synthesis, as well as complex carbohydrates and fats to provide a steady supply of energy for training.

As is always the case, simple carbohydrates such as cake and chocolate should be left out – as these provide no benefit for the body while encouraging weight gain!

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Terrine Pearsall

How to Get Six Pack Abs

Most guys say that they want to lose their belly fat and would like to get a flat stomach. While this is an understandable aim however, it is also a rather unambitious one. Because surely what most guys would really like is to have a ripped set of six pack abs!

A six pack is one of the best indicators of overall health and fitness. It’s a look that the opposite sex finds highly attractive and that is most often sported by Hollywood actors, cover models and top actors.abs

It also happens to be functionally very useful and able to improve your performance in just about every movement and sport.

So how do you go about getting the look?

Diet

The first thing of course is to diet. That means you need to try to maintain a rough caloric deficit, as well as concentrating on precisely how and when you are eating your food in order to try and ensure that you don’t encourage your body to store any more fat than necessary.

Doing this will allow you to lower your body fat percentage and this is important because it is what will allow you to get your abs to show through your stomach.

Often you will hear that you will have visible abs as long as your body fat is sub 10%.

This is true, as at this low level of fat, even underdeveloped abs will protrude and be visible. However, if you combine exercise as well (see the next section), then you won’t need to get your percentage that low.

Someone like Chris Evans (Captain America) is a great example of how good your abs can look at around 12-15%.

Exercise

With that in mind then, you also need to focus on training your abs to increase their strength and make them thicker and thus more visible. To see how this can look, try contracting your abs right now.

You’ll find they instantly become more visible, which shows just what a difference the size of these muscles makes.

Your abs are actually made up from multiple muscle groups, but the part that creates the six-pack look is called the rectus abdominis. This is the sheet of muscle on the front of the stomach that is used in order to prevent the body from bending backwards and to help us lean forward.

To train this area then, you need to perform exercise that involve bending forward such as sit ups and crunches. What’s important is to make sure you feel the rectus abdominis doing the work and that you are folding at the stomach.

In other words, do not allow yourself to bend at the hips, in which case you won’t really be working the abs at all.

Another tip is to train the transverse abdominis too. This is the band of muscle that wraps around the core and that holds the stomach in while supporting the back.

This is what will help to keep your stomach flat, while the rectus abdominis gives it the detail.

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Can a Fitness Tracker Help You to Lose Weight?

Fitness Trackers are all the rage right now, with devices from companies like Fitbit selling in huge numbers and being pretty ubiquitous. Wearing a Fitbit is as much a fashion statement as anything else though. This is a way of communicating to the world that you ‘do fitness’ and that you are up to scratch with modern technology.

What’s less clear, is just whether or not a device like this can really help you to lose weight and get into better shape. Read on and we’ll take a look at how something like a Fitbit stacks up in real-world testing and how you can use it to your advantage.Fitness Trackers

The Good

First, let’s take a look at what fitness trackers do well. The first and most important thing that you will get from your fitness tracker is motivation and awareness. At their most basic, fitness trackers are devices that can count steps (pedometers) and tell you roughly how many calories you might have burned on that basis.

This can then bring home the reality of your current activity levels. Many of us will be shocked for instance at just how little we move during the weekends. Those who work in offices and drive in in the mornings like equally find that they actually don’t move much Monday-Friday.

Seeing this reality written in plain English can make it hard to deny and can encourage you to move a little more and to increase your general activity levels.

This gets even more powerful when you consider the social elements that many fitness trackers come with. A lot of fitness trackers will also let you see how your friends, family and partner are doing in terms of their fitness goals – or to challenge them to see who can move the most in a set amount of time.

This too can be an excellent tool for encouraging more activity and getting you to head outside and move more.

Then there are the additional tools and features – things like being able to follow guided workouts and HIIT routines for instance.

The Bad

There are downsides to fitness trackers too however. The first is that they are not usually particularly accurate. Heart rate monitoring is only possible to a degree if you aren’t wearing a chest strap and even then, it is only somewhat correlated with calorie burn.

Many activities can’t be picked up by a fitness tracker at all and while the notion of making sure you burn more calories than you consume (tracked through a fitness tracker and diet app like MyFitnessPal), this can also be an overly simplistic way to monitor your diet that doesn’t take into account such things as your micronutrients or your hormonal balance.

In short, a fitness tracker is a fantastic tool for helping with your weight loss and it can be very useful. However, it is also important not to rely on them or to perceive them as any kind of ‘silver bullet’ that will help you to magically lose all your weight.

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Buying Diet Plans and Workouts – What to Look Out For and What to Expect

There are many ways to approach weight loss  but one of the most popular options these days is to invest in buying an ebook, an online course or a set of DVDs. These programs are widely available online and through TV ads and they promise to make weight loss easy by giving us all the information we need laid out in front of us and removing any and all guess work.

But do these diet plans really work? Are they good value? And what can you do to get the most from them?buying

The Cynical View

One thing to consider is that diet plans can often be over-priced and poorly thought out.
This is not to say that they are ineffective or that the authors don’t know what they are talking about. Often though, the plans are designed in such a way that they will be very difficult to stick to and that most people won’t be able to keep them up for long.

These can often include elaborate eating plans that involve lots of preparation and cost a lot of money, or they might involve lengthy workouts.

Either way, this is not a concern for the author – as from their point of view they will still have sold a product that worked and the only problem was with your inability to stick with it.

Then there is the price.

A training program that costs several hundred dollars might be worth it in terms of the results, but there is no getting around the fact that most of the information is probably available online for much less.

This makes the product poor value at best and certainly not a good way to spend your cash.

The Promising Aspect

That said, this is of course not true for every training program. Some programs will be written with longevity in mind by people who really care.

And some will be available for much less, or will include lots of extras – perhaps personalization.
Personalization is important in fact, because everyone is different and different training programs work better for different people.

With all that in mind, you should have a better idea of what to look for and hopefully you can decide for yourself what would be good value for such a program.

More Advice

Perhaps the most important tip of all though, is that you mustn’t wait for your training program or treat it as gospel. Too often, people will read training programs and buy training programs almost as a form of procrastination.

This is like an unspoken agreement between the seller and the buyer.
While advice can make a big difference and help you to train faster, the reality is that losing weight should not be complicated and essentially amounts to eating less and exercising more.

You can start doing this immediately – there is no need to wait for a training program or diet plan. Don’t use it as an excuse!

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A Useful Method for Losing Weight: Carb Backloading

There are many different schools of thought when it comes to losing weight and there are many different systems, diet plans and strategies that claim to be the most effective in the world.

Of course not all of these can work equally though and so your job is to try and weed out the winners from the losers and to identify which strategies are most effective generally and also best suited to your specific lifestyle and biology.losing weight

For your consideration then: carb backloading!

What is Carb Backloading?

The basic idea behind backloading is that you are going to time your meals, or more specifically time your consumption of carbohydrates.

You’ll do this in such a way as to eat carbs like bread, pasta and others only immediately after you have engaged in intensive cardiovascular training.

More specifically than that, you will be timing your consumption of simple carbs in order to follow HIIT workouts. That means that you’ll a low-carb or no-carb diet for the majority of the day and then when you’ve finished an intense training session, you’ll be able to permit yourself to have some pasta or a sandwich.

Why Does it Work?

The idea behind this system is to first empty the energy stored in the muscles (glycogen) before turning to carbohydrates. What this is thought to do is to create a demand on the body that will ensure that the new sugar influx is not stored as fat.

You see, the body only stores excess sugar as fat when it doesn’t have any use for it. If your blood sugar is low when you eat, then your body will use some of the incoming sugar rather than store it. Unfortunately, low blood sugar also stimulates the release of many hormones and it doesn’t take much to get a good supply back.

Conversely though, the body also stores a small amount of energy in the muscle cells as glycogen to allow us to run and fight when we have low blood sugar and we are burning energy too quickly to rely on fat stores.

When this is depleted, the first priority for the body (after powering basic functions) is to restore this energy. Thus, any carbohydrates that you eat within a short window of opportunity will be sent to the muscle and not the belly.

How to Get it Right

Before you try this system, it is important to note that it doesn’t work if you only use steady state cardiovascular exercise. A gentle jog will use up the blood sugar and then turn to fat stores. Conversely, if you sprint or go at 100% output, then your body will have no choice but to use glycogen (because burning fat is too slow).

We can only maintain max output for a short amount of time though and this is where HIIT comes in – as the perfect way to use up this form of energy and create that necessary demand.

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Free Weight Loss Programs to Re-think

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The race to fitness and weight loss is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though.

weight loss

These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person’s blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

 

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Whey Protein Recipes

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Since the introduction of whey as a primary source of protein, people come in droves to get their own supply of whey protein supplements, concentrates, shakes and smoothies. This progress in the consumer health industry has prompted manufacturers to be more innovative and to constantly offer something new to discerning consumers. This ushered in the introduction of several whey protein recipes that can be done in the convenience of one’s own home.

Among the most popular whey protein recipes are the high protein shakes, bars and diet snacks that usually use whey powders that can easily be purchased in grocery stores and supermarkets. These whey protein recipes add a new twist to the otherwise boring shake drinks.

whey protein

If you are interested on the different whey protein recipes, try to visit www.3newyou.com, which offers a number of ideas on the different preparations of whey protein powders. Some of their popular whey protein recipes include brain boost shakes, fat loss shake, high performance shake, and chocolate nut butter spread, among others.

If you are thinking of drinking whey protein every single day, you would naturally lose interest after some time by the sheer monotony of the drink. Through the availability of different whey protein recipes, you will be able to take full advantage of the health benefits of drinking whey protein and actually look forward to drinking it. Most of the recipes are so easy to follow and can be prepared in just a couple of minutes or so. This is because it is an established fact that would people nowadays greatly value efficiency and convenience in almost all aspects in their lives. So if you don’t have time for a full breakfast meal, any whey protein drink would be perfect to start your day right.

It’s a valuable habit to practice incorporating whey protein in one’s daily regimen. And it would be quite beneficial to train even small children and teenagers to develop the taste for it. However, for most parents it would pose a great challenge since most children would view it as a form of medication and that would naturally mean a less than desirable taste. Through the creative whey protein recipes, parents can include the protein in their child’s diet without having to use any persuasive tactics and wear out even the patience of a saint. Since growing children would need large amounts of protein in order to develop strong muscles during the growing up years, the recipes would make the consumption of whey protein more enjoyable for both young and old.

 

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What Should Be In A Runner’s Diet

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Proper nutrition is important among runners for two reasons. One is to supplement their energy to achieve power performance. And two is to meet their nutritional needs. However, runner’s diet and proper nutrition are two of the most overlooked aspects of running that many runners, novices most especially, feel powerless and fatigued every time they run.

When running, runners burn calories, or energy, and to be able to fuel their running, they need to replace the lost calories adequately. Taking the following, in the right amount and at the right time, will do the job.

diet

Carbohydrates

A normal diet should consist of 40% carbohydrates. For runners, however, the number should be anywhere from 60 to 65%, the reason being, carbohydrates are a good source of energy. Carbohydrates are converted into glucose and are then stored as glycogen. When running, the muscles use the stored glycogen to keep them energized. Sodas and candies provide carbohydrates, only theirs is the so-called simple carbohydrates or those that give energy for a short period of time. What the runners need are complex carbohydrates because these produce energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Runners are recommended to take at least three grams of carbohydrates for every pound of body weight everyday. So a 120-pound runner should have 360 grams of carbohydrates daily.

Fats

Fats should make up 20 to 25% of the diet. Runners should take their fat requirements mostly from mono-unsaturated fats, or those that are liquid in form, as they are believed to meet sports nutritional needs effectively. Natural oils are good sources of mono-unsaturated fats. Foods with saturated and poly-unsaturated fats, such as red meats, butter, and margarine, are also good, but they should be taken in very minimal amounts. Foods with omega-3, an essential fat, should be also included in the runner’s diet.

Protein

To improve muscle stamina, runners are recommended to take .5 to .75 gram of protein for every pound of body weight daily. Proteins are not only a good source of energy, they also help in muscle growth and repair of broken muscles. Protein, which should be 15 to 20% of a runner’s diet, can be acquired from nuts, eggs, fish, beans, grains, and low-fat dairy products.

Water

Runners sweat a lot when running, a normal response to the muscles’ rigorous workout. But in order to prevent dehydration, weakness, and, in more serious cases, heat stroke while running, runners need to constantly replenish the lost amount of fluid. The problem usually is that runners replenish only half of the amount. To be adequately hydrated, they need to drink water before, during, and after running. And whether thirsty or not, they need to continuously hydrate themselves throughout the day.

Vitamins and Minerals

Recent studies pointed out that a runner’s diet should have the vitamins A, C, and E. All three have antioxidant properties that can rid of free radicals. Calcium, which strengthens bones and prevents osteoporosis, and iron, which helps in the delivery of oxygen to all parts of the body, should also be included in the diet. Although most of these vitamins and minerals are obtained from supplements, foods are still the recommended source.

 

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Super Foods for Super Weight Loss

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Experts say there are two basic categories of foods that can be considered “keeping it off superfoods” because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the “keeping-it-off superfood groups,” fiber may well be the “keeping-it-off super-nutrient.” Protein is another super-nutrient. It’s becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.

The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:

foods
Green Tea – Researchers suspect that the catechins (helpful phyto-chemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.

Broth- or tomato-based soup – Soups can help reduce hunger before meals and increase your feeling of fullness.

Low-calorie green salads – Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese – as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.

Yogurt – Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.

Beans – A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.

Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.

High-Fiber, Whole-Grain Cereal – Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.

 

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2 Ways to Start Burning Fat Quickly

1. Start Exercising first thing in the morning.

As soon as you wake up in the morning workout for at least 30 min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day.

start

Here’s Why:

During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6 hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day.

If you’re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.

2. Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you’ll be throwing just the right amount of “wood” on the fireplace to keep your metabolism burning calories throughout the day. Don’t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

  • Workout for at least 30min after waking up in the morning
  • Eat a healthy breakfast
  • Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

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The Healthiest Foods You Can Get

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The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

 healthiest foods

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.

 

 healthiest foods
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