How to Manage Stressful Situations

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Stress is a common feeling that every human being experiences. As we all know from experience, stress can impact your life negatively and it should, therefore, be dealt with properly. Stress may be unavoidable but how it is handled is our choice. Managing stressful situations is all about taking charge of your thoughts, lifestyle, emotions, and the way you handle problems.

When faced with a stressful situation at work or in your personal life, it is very common to worry, panic and be fearful which can result in poor performance and inaction. To avoid this, here are a few tips that can help you manage stress.


Determine the Sources of Stress in your Life

Identifying the sources of stress should be the first step before you know how you will deal with them. It can be easy to identify the major stressful situations like moving from home, changing jobs, or losing a loved one, but identifying the day to day stress can prove to be hard. In order to recognize your true source of stress you should look into your attitude, habits, and excuses.

Take Care of Yourself

You will be able to handle stress better if you are in good physical and mental shape. Looking after yourself by having fun, building time for relaxation, exercising, eating healthily, and attaining a balance between your personal and work life is important.

Be a Positive Thinker

Positive thinking makes one feel confident and in control. You should envision a positive outcome to a stressful situation and focus on your successes rather than your failures. Focusing on obstacles that you have overcome also helps you feel in control.

Connect with Others

Social engagement is the most efficient and quickest way to reduce stress and to avoid overreacting to both external and internal events that you recognize as threatening. Expressing what you are feeling or going through to a person that you know will understand you can be very helpful. You should, therefore, reach out to friends and family more and connect with them regularly in person.

Accept Things You Cannot Change

Some sources of stress in our lives are unavoidable and can’t be changed. The best way to cope with such stress is to accept things the way they are. Acceptance may prove to be difficult but in the long run, it is a better way than trying to fix a situation that you can’t change.

Practice Forgiveness

Accepting that we all live in an imperfect world where people make mistakes is a good way of perceiving things. Let go of resentments and anger by forgiving and moving on with your life.

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The Best 3 Tips to Build Muscle and Lose Body Fat

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If you want to build muscle and lose body fat these three tips can accomplish both. After all, you want to lose weight (body fat) without sacrificing muscle. Good news – this can be done you properly tackle the challenge.

However, to gain muscle while losing weight you really have to have your nutrition and exercise program right on the money.


You also have to understand that muscle weights more than fat. Therefore, as you build more muscle your weight may actually go up while you find your waist size going down. In the last decade, there have been significant advancements in the nutritional advances, which is why today’s bodybuilder can stay lean and muscular twelve months of the year. It’s all about your calorie intake vs. your calorie burn.

It’s about balance. You need to take in enough calories to lose weight and gain muscle but not so many calories that you gain fat. You also need to find the right workout balance. Go for a lower number of sets and reps using a heavier weight. You should train each muscle group only one every week. On top of weight training your cardio workout is important. It needs to be intense and short.

The best 3 tips to build muscle and lose body fat are:

  1. Figure out how many calories you use a day and then make sure you are not taking in more calories than that.
  2. Ensure your weight training is heavy so that it will stimulate muscle growth. If you don’t use heavy weights you won’t stimulate the growth you desire. Weight training can be accomplished with a set of free weights. Dumbbells can be purchased cheap, and you can even get creative and use cans. Squats, lunges, and sit-ups are a good weight training exercises that cost you nothing.
  3. Make sure your cardio workout is short and intense. It’s a common misconception that the longer cardio sessions do a better job of burning fat and preserving the lean muscle mass.

Losing weight and developing muscles can be done quickly and efficiently without jeopardizing your health. While there are all kinds of supplements on the market promoting fast weight loss. Far too many of these supplements are all hype and no substance. Many others are little more than vitamins. Before you spend your money, it pays to do your homework.

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The Benefits of Eating Six Small Meals Each Day

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Starving yourself is not a healthy way to restrict how many calories you consume. Research now shows that eating 6 smaller meals a day can help you achieve your summer weight loss goals, as opposed to the traditional thinking that 3 complete meals a day is best. You can seriously put your health at risk if you limit your calorie consumption too drastically.

More and more people are victims of a “roller coaster diet” while trying to lose weight. Diet plans that restrict your calories decrease your body’s metabolism, and as a result your body will experience starvation. When this occurs, your body doesn’t use a lot of calories, and that leads to extreme hunger.


To increase your body’s metabolic rate, you should eat 5 or 6 smaller meals each day. Your metabolism will increase, and thus burn more calories all day long. You can further increase your metabolism by eating foods high in protein during your 6 meals.

Eating regularly will boost your metabolism due to the thermic effect of food.

You need a lot of calories to digest and absorb food, creating the thermic effect.

Different foods have different percentages of thermic effect, ranging from 3 to 30 percent. High protein foods have a 30 percent thermic effect. Some examples are turkey, salmon, and tuna. By simply digesting, 30 percent of the calories in these foods are burned. 20 percent of the calories found in fibrous and complex carbohydrates are burned during digestion. Some examples of these foods are corn, broccoli, green beans, and spinach. Foods with a very low thermic effect include refined carbohydrates and fats. This is the reason why dietary fat is stored so easily.

Your level of hunger will diminish while your energy level rises when you eat 5-6 smaller meals each day. You will also be able to maintain balanced blood sugar levels, which will help prevent hunger.

You can develop muscle to increase your metabolism. By eating regularly, you can maintain insulin levels which produce amino acids into your muscle’s cells, thus promoting muscle growth. Eating every 3 hours will yield a steady output of insulin. This is good for muscle growth and storing glycogen. As a result of eating healthy foods regularly, your summer weight loss goals will be easier to accomplish, and your body will be able to process vitamins and minerals more effectively.

The trick is to make sure you have a constant eating schedule. It might be difficult at first, but planning your meals will be well worth it. To prevent cravings and hunger, it’s good habit to feed your body foods that are rich in nutrients. A summer weight loss plan including a diet of healthy fats, vegetables, fruit, and lean protein is the best way to go. Eating such a diet with 5-6 meals each day can accelerate your muscle growth. It can increase your energy level, increase your metabolism, and you’ll burn half of the calories by eating regularly, and store very little fat.

Combine your diet with strength training and cardiovascular exercise to make it even more effective! Using these three methods, you’ll be on the fast track to burning fat and accomplishing your summer weight loss goals.

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5 Best Healthy Foods For A Longer Life

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Living longer is about exercising and eating only healthy foods. The healthier the foods that you eat, the more likely you are to live a happy life for a very long, long time.

Obviously there are thousands upon thousands of healthy foods. Almost all vegetable that you may come across is likely healthy, as are the majority of all fruits. Natural grains tend to be in the upper pinnacle of healthy eating, etc.


But what are the healthiest foods – the foods that if you eat them regularly you are guaranteed to get the most nutrients you can from your meal? What are the foods that everyone should be eating in order to live a long and healthy life?

The Healthiest Foods – a Countdown

Quinoa (Whole Grains)

Whole grains are vital for healthy living, and quinoa is one of the healthiest of those whole grains. A rather bland food overall, quinoa is very easy to flavor with things like lemon, garlic, oils, salt, and other flavors that make it taste significantly better. It is extremely high in both protein and fiber, and it is also a good source of iron and magnesium.

Cranberries (Berries)

Berries are another extremely healthy food. They have a number of antioxidants that are vital for healthy living. Cranberries are just one of several berries that are extremely high in antioxidants, but all berries have their benefits and should be eaten regularly.

Spinach (Greens)

Greens are a great source of protein, fiber, calcium and other important pieces of nutrition. Spinach is actually not quite as good for you as Kale and Collard Greens, but Spinach is more versatile and can be eaten in far more ways that just salad, so it can easily become a staple in your cuisine even when you want to mix it up.


Soy is simply a fantastically healthy food. It has fiber, vitamins, Omega-3, protein, calcium – almost everything that you could need from a meal. It can also be found in almost every different type of food, as vegetarians can find soy meats, soy cheeses, tofu and other food types that can all be used to get soy in every meal.


Salmon, however, is like soy on steroids. Loaded with Omega-3 fatty acids, protein and other beneficial nutrients, salmon has almost everything that you need all in one grilled piece of fish. It is also low in fat and cholesterol (high in good cholesterol), and is a great addition to anyone’s diet.

All five of those foods are considered some of the healthiest foods in the world – but beyond that, they are all also incredibly versatile, so it is not too difficult to get them into your daily diet regularly. For anyone who want to improve their overall health and wellness and planning on eating a significantly healthier diet regularly, these foods are the first place you should go. They are simply loaded with all of the necessary ingredients that you need in order to improve your health.

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How to Quickly Get Lean

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You’ll be happy to know that there’s no reason you can’t build muscle and lose fat fast. Once you’ve turned fat into muscle, with a few changes to lifestyle you can look lean and fit for the rest of your life. But how does one get started in building muscle and losing fat? Glad you asked! And there’s great news because you can do it quickly.

The quickest way to build your muscle mass is to get stronger. Any type of strength training will work. There’s weight training that involves dumbbells, barbells, and exercises like squats. You can use either free weights or weight machines.


As you build muscle, your body fat will decrease. Along with strength training, you need 30 minutes of cardio exercise three times a week. The goal here is not to exhaust yourself but rather to burn fat. When doing your cardio you should be breathing heavier than you normally would but you should not be gasping for air. You should always talk to your doctor before starting any exercise program.

You can’t build your muscles unless you are feeding them properly, and when you are eating right, you’ll also be losing fat. Your nutrition needs to included at least 1 gram of protein per pound of body weight daily. So things like poultry, fish, and eggs are good sources of protein.

You also need the good fats, which include omega 3, 6, and 9 found in things like olive oil and fish oil. Make sure you are eating plenty of veggies, especially the greens. Steam don’t cook. All kinds of fruit is good for you, and you’ll also want to make sure your eating only whole grain foods. Water is critical to your fast fat loss program. Stay away from packaged foods and fast foods, and get rid of the soda.

As well as eating healthy, you are going to have to reduce your calorie intake. Don’t do anything drastic because that triggers the body to think it’s in starvation mode and it actually becomes more difficult to lose those pounds. Instead, reduce gradually. The first week cut out 500kcal. After a week check to see if you’ve lost weight and reduce more as necessary. Never cut more calories if you see you are losing weight.

Keeping a journal can help to motivate you and stay on track. There are even free websites that allow you to track your progress online.


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Why Sleep Is Essential For Our Health

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In today’s modern society, there are lots of things to do that causes we always come to feel we do not have sufficient time to complete everything. It is not unusual for many individuals to go to bed until midnight and then wake up too early every day to fit in everything.

You may think that it is not such a negative thing. Okay, now let us take a peek at the significance of having a quality sleep for our overall health.


Numerous aspects of sleep are still undiscovered at present, even though experts have been engaged in many different scientific studies for decades. Clearly, sleep has long been a mystery. Even so, there are a few facts to convince you that sleep is an important activity.

Simply have a look at a young child. When it happens to be the time for him/her to take a nap, soon you will have to deal with problems since the child will start conducting unpleasant things. Having said that, after getting a short nap, he/she will get back to be fun again. In reality, the same also happens for older people when they have sleep deprivation. Needless to say, they will not exhibit the same responses as toddlers will do, but similar things truly happen.

Some processes take place during sleep. A bodily chemical that influences growth, cell reproduction and regeneration in humans is issued while you are getting a good sleep. This hormone is very essential during the growth period of children. This clarifies the reason babies require sleep so many hours every day. HGH, or human growth hormone, is at the same time used for restoration of tissue structure that is the reason older people need eight hours of sleep every night for their bodies to get the rest they need to repair and re-energize.

Besides issuing HGH, while sleeping other important processes also take place. A system that protects against disease, for example, is affected by the quality of your sleep. Simply put, the body’s defense mechanism will not function normally in case you have sleep deprivation. It has also been known that acquiring a sufficient amount of sleep is important for an individual who wants to manage his weight.

In essence, the significance of sleep cannot be emphasized enough. Lack of sleep has unwanted side effects on your physical and mental condition such as finding it hard to concentrate and to make reasonable judgments. This can put you into a dangerous situation, especially when you must react to something extremely fast.

As just stated, sleep can be viewed as-as an activity for developing and rebuilding. It is needed to regain the energy that has been worn out all day. If you have quality, sound sleep, you will acquire an adequate amount of energy to carry out the new day’s tasks. Even so, bear in mind that the amount of sleep you must have may be not equal with others. Just make sure you always get the full amount of sleep required. If not, your system will begin asking for it.

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How To Keep A Positive Frame Of Mind

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Keeping a positive frame of mind is key to doing your best work and overcoming life’s difficult periods when things don’t go as well as planned or some unexpected challenge pops up during the course of our lives. However, it’s not always easy to keep that positive frame of mind in the most difficult of times. Learn how you can keep a positive frame of mind below.

Keeping a positive frame of mind means thinking positively, even when things don’t go as planned or when things seem to be at their worst possible outcome. It’s the “glass half-full” versus “glass half-empty” that many people seem to look at when it comes to various aspects of life.


For instance, a person with a positive frame of mind may look upon losing his/her house to a fire as where he/she and his/her family were fortunate because they all survived and can rebuild. A person with a negative frame of mind may look upon losing his/her house to a fire as an unrecoverable disaster because all of his/her possessions are gone and that starting over is “too hard.”

It’s really one’s frame of mind that influences one’s outlook of events, as the example above shows. However, even the most positive person can suffer periods where he/she is in despair because everything in a situation turns out for the worst and/or a bunch of negative circumstances occur repeatedly right after another.

For even the most positive person to overcome such difficult periods in life, he/she needs to step back from the situation, take a deep breath, and recall earlier instances in his/her life where everything seems to turn out wrong or for the worst. Then he/she needs to recall that things did eventually turn around and that he/she survived that hard period. Recalling that sequence of events can calm the person and show that that same pattern will occur again, that this current hard period of events will also turn around for the positive; the person just needs to be strong enough to “weather the storm” and work toward a more positive period of events.

Therefore, it’s important to keep a positive frame of mind at all times, but that can be difficult for even the most positive person when many negative events occur at one time in a person’s life. It’s important for a person to step back, take a deep breath, realize that even these dark periods in life turn around for the better, then work toward bringing around that happier period as soon as possible.

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Top 5 Foods That Combat Stress

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Nothing can ever replace the damage caused by stress to your body. Busy schedules, work deadlines, and other environmental factors promote stress and reduce the natural defenses of the body. Fortunately, there is a lot you can do to combat stress.

Healthy eating has a positive effect in reducing stress in a natural and effective way. Here are top foods that combat stress.


1. Blueberries

Blueberries are a proven stress buster. It is crammed with antioxidants that revives and rejuvenates the damaged cells in the body and relieves stress. It neutralizes free radicals in the body and prevents cell damage. It also improves the body’s response to fight stress and anxiety. Besides, blueberries also improve immunity, which again, plays a vital role in reducing stress.

2. Dark chocolate

This could be an ultimate delight for chocolate lovers. Not all chocolates have the power to combat stress in an effective way, but the dark chocolate which has a relaxing effect on your body. Studies reveal that consumption of dark chocolate shows a reduction in cortisol- the stress hormone, thereby relieving stress. The cocoa has a high amount of antioxidant that lowers the blood pressure and relaxes the blood vessels. For a calming effect, go for chocolates that have over 70 % cocoa, says experts.

3. Avocados

If you are not trying to lose weight, avocados may prove to be beneficial for combating stress. The creamy fruit contains glutathione that blocks the absorption of fats responsible for the oxidative damage. The fruit also increases satiety and you feel more satisfied. This reduces stress and promotes a better health. Since it is high in fats, consider limiting your intake by adding just half an avocado in your lunch.

4. Cashews

Nuts have always been a great snack, but cashews have an added advantage. The crunchy nut is packed with proteins and omega-3s that reduce cravings and make you feel full. They are rich in zinc that helps in preventing stress. Zinc deficiency is one of the major causes of stress and anxiety. So, replenishing your zinc stores may help in preventing stress altogether. Having a few every day may seem beneficial for anyone. Besides, they can also be a great snack for those trying to lose weight due to its high protein content.

5. Salmon

Eating salmon has many heath benefits, the major being stress relief. The fish is rich in omega-3 fatty acid which is a powerful anti-inflammatory agent. Studies show that it helps in reducing the stress hormone cortisol as well as adrenaline and induces a calming effect. People who consume salmon on a regular basis have shown a reduced level of stress as compared to those who do not. In addition to it, salmon is also a great food for your heart.

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How To Gain Confidence In Your Own Abilities And Instincts

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Gaining confidence in your own abilities and instincts is key to achieving your best potential and the greatness that lies within you. You need to be able to trust yourself and your skill set in order to handle life’s challenges well and also be seen as someone who can make a positive difference and/or impact in people’s lives.

If you don’t have confidence in your own abilities and instincts, others won’t either, and you will always hold yourself to reaching your best potential and ability in life. Therefore, it is vital you gain confidence in your own abilities and instincts to reach your greatest potential; learn how to gain that confidence below.


To gain more confidence in your own abilities and instincts, first, look back upon the successes you’ve had in your life. This can be doing well in a course, getting your first job, being hired in the working world for the first time as a professional, etc. Look back at any and all of these successes and realize that you have the ability to achieve great successes and accomplishments, and you have already achieved several, even if you don’t think about them often. This can increase your confidence that you have what it takes to succeed in this world and need to trust those skills and instincts more.

Second, you need to be willing to try new tasks and activities. This will increase your skill set and enable you to gain confidence in you handling a wide variety of situations and challenges. By experiencing the feeling of handling a new task or activity well, you will gain confidence in your abilities and instincts to handle various situation.

Third, talk with family, friends, and/or colleagues about what you have done. You could mention that you are having some doubts or difficulties about your own abilities and are wondering if you can handle the situation you need to handle. Chances are high that these people can remind you of your skills and abilities to handle challenges and that you are up to the current task you are taking on.

Sometimes, it can benefit us to hear from other people how much confidence they have in us and our abilities because you’re hearing it from an outside source who has seen you perform in various situations, which will give you the confidence and belief that you have the abilities and instincts to handle various situations you will encounter in life.

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5 Tips to Fast Weight Loss

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Weight loss is a touchy subject for many of us. After all, it’s a bit frustrating to see those pounds go on a lot easier than they come off and with so many different claims of fast weight loss it’s hard to decipher what works and what doesn’t.

Check out these 5 tips to fast weight loss.

weight loss

  1. Make a Plan – Saying I want to lose weight isn’t a plan for losing weight. Telling yourself you’ll eat healthy starting tomorrow, or you’ll start jogging next Monday, isn’t a plan for action, and it’s not going to help you lose those extra pounds. In fact, the failure rate is almost 100% when there is no plan. What’s a plan look like? Well it goes something like this: I’m going to lose 10 pound in 35 days and I’m going to exercise for 30 minutes every day at 4:30pm.

  2. Acai Berry – The buzz of Acai Berry seems to have traveled quickly around the globe. This is one of the best antioxidant foods out there and the Acai Berry Select Weight Loss Supplement has been talked about by Dr. Oz as being a successful tool by many.

  3. Chew it Properly – If you’re wondering what chewing has to be with weight loss you’ll be surprised to learn that chewing your food 10 times before you swallow allows your body to better use the nutrient and it also means better digestion of foods leading to weight loss.

  4. Drink Plenty of Water – When you drink adequate water your body is able to flush away harmful toxin. Water has no calories and the more of it you drink the fuller you’ll feel. There are no calories in water. Drinking a large glass before you eat means you’ll eat far less. And when you find yourself reaching for an unhealthy snack drink a glass or two of water and watch the urge disappear.

  5. Resistance Training – With resistance training you muscles responds to the resistance placed on them. If you life weights there’s tiny tears in the muscles which require energy to rebuild and that energy comes from the fat stored in your body. To lose weight you need to create a calorie deficit so when muscles use calories you lose pounds. It’s not nearly as complicated as some might want to make it.

Fast weight loss isn’t as difficult to accomplish as you might think. Put these 5 great tips to work and you’ll see your waist start to shrink in no time.


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How Food Affects Your Mood

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Few things affect our state of mind, aka our mood, as profoundly as food. Women being propelled by some mysterious hormonal force to eat chocolate during PMS is one good example. There’s just something in that chocolate that makes them feel so good!

Aside from the emotional ties around food, such as associating it with celebration or entertainment, there is also the physiological side that affects our mood. We’ve all seen children throwing fits in the cereal aisles or at the checkout stand where all the sweets have been placed for impulse buying. I don’t know about you, but I’ve never seen such outbursts in the broccoli aisle.


People crave almost instinctively comfort foods which are high in carbohydrates, which the body immediately converts into sugar in the bloodstream upon consumption. Consuming processed and refined foods which contain exorbitant amounts of sugars and artificial ingredients and practically no dietary fiber renders the eater into a blood sugar nightmare.

Even cooked starches that some consider healthy such as potatoes, rice and pasta are converted into simple sugars quickly in the body. This gives an immediate burst of false energy and a short-lived sense of well being, followed by a nasty letdown and what some call ‘self induced hypoglycemia.’

In order to feel better after the letdown phase, which can make people feel exhausted, cranky and unable to focus, the body compels one to simply eat more of the substance that gave it that happy rush in the first place. Now we see how we get set up for addictions. Ever tried to be in a good mood, feel jubilant about life or get lots of work done when you are in the throes of caffeine withdrawal?

The main function of most anti-depressants on the market is to enhance the uptake of that famous ‘feel-good hormone’ serotonin. When this brain chemical is low, people crave carbohydrates and comfort foods in order to get it.

But if we learn how to nourish the brain properly, we need not suffer from nutrient or serotonin deficiencies and consequently we can avoid the addictions that keep us bound to the constant highs and lows. There is a sound and foolproof way to accomplish this.

One of the main reasons a raw vegan diet is so helpful in maintaining stable moods is due to the fact that there are no toxins, addictive substances or artificial ingredients in living foods. Moreover, raw foods are loaded with fiber to keep the intestinal tract and colon in tip top shape as well as clean.

If the colon is overloaded with waste, this waste is recirculated in the bloodstream again and again. How peaceful and blissful do you think you can feel with your body’s own waste nourishing your brain? Consumption of foods that are high in fiber and natural sugars also eliminates the wild roller coaster blood sugar swings which are notorious for ultimately depleting our serotonin supplies.

After a period of detoxification, which may sometimes be a bumpy road as our emotions are detoxified as well, the mind becomes clearer and sharper. Better health also brings an improved outlook on life and renewed hope that other improvements are possible. When we begin to look better, perhaps by dropping a few pounds or our skin clears up, we definitely begin to strike a more cheerful tone.

On a raw food diet, our brain becomes cleansed and nourished on a cellular level, our senses sharpen and we begin to see the sun come out in our life once again. Won’t you join me in eating naturally?

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How Cardio Training Can Lose Weight and Build Muscle Quickly

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The topic of losing weight can often elicit “groans.” There’s no need you know. In fact, did you know that cardio training can lead to quickly building muscle mass and losing weight. Cardio training can be as simple or as complex as you like.

Walking, jogging, and cycling are all goof forms of aerobic exercise that can quickly burn body fat. Aerobic exercises are a great choice for the entire body.

cardio training

There’s all kinds of sites promoting the “secret to successful weight loss” online but it’s really not as complicated as we might want to make it out to be. If you want to lose weight quickly then you must change the ration between calorie intake and calorie use. You can either increase your exercise or decrease your calories. The best plan of attack is to combine the two. Reduce your calories by no more than 500 and increase your activity with a daily 30 minutes of cardio a day.

When you build muscle you burn fat. Strength training builds muscle. Squats, lunges, and push ups require no equipment are very effective. Free weights are also very effective – dumbbells can be purchased for cheap and cans always work too. Don’t make this more expensive or complicated than it has to be.

Fat burning aerobic exercise is different than recreational exercise. For example Tennis and golf are recreational exercise and won’t do a thing for your weight loss, or very little. Then again aerobic exercise such as running, walking, and jogging for 30 minutes without stopping will get the heart pumping and the fat melting.

For awhile it was thought that low intensity exercises would do the job of burning fat but that myth was quickly dismissed. If you don’t get your heart rate up you won’t burn fat. When you have a high intensity aerobic workout you will consume around 70% of the body’s energy. This means calories are burnt and that includes fat cells.

Your cardio workout can be as little as 10 to 15 minutes but a 45 to 60 minute workout is the most effective for burning fat. Don’t think for a minute that more is better, because after 60 minutes the amount of weight loss actually goes down not up.

Cardio training can lose weight and build muscles quickly but when it comes to healthy weight loss that you can maintain you’ll want to ensure you have a healthy lifestyle.


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