Category: burn fat

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4 Best Ever Fat Burning Exercise Programs

4 Best-Ever Fat Burning Exercise Programs. If you find yourself carrying a little extra “cargo”, you are far from alone. Current statistics report that as many as 40% of Americans are overweight. Fret not, however, the fact that you are reading this article is a clear indication that you have identified an issue.

Unfortunately, taking the first step in resolving the issue can feel overwhelming due to the massive amount of information out there demanding you to do a million different things. Throughout the course of this discussion, we will examine four different training styles that provide a simple and effective means of getting rid of that excess body fat.

Fat Burning Exercise Programs

Strength Training

For a large number of individuals, strength training is nothing more than a means to build rock-hard muscle. This interpretation is more than enough incentive to become involved in lifting weights for a lot of us. However, if your primary goal is to burn body fat, strength training has still got your back!

Losing weight almost always comes down to burning more calories than you consume, simple math. While exercise alone certainly assists this process, what about the other 23 hours per day outside of the gym? Interestingly enough, lean muscle tissue has a very high caloric requirement even during periods of inactivity.

Some estimates state that each pound of muscle tissue added to the body burns an extra 50 calories per day. In a nutshell, the more muscle you build, the more calories your body will automatically burn all the time, every day.

High-Intensity Interval Training (HIIT)

High-intensity interval training is basically cardio on steroids. This form of exercise involves the repetition of short, intense bursts of activity followed by brief rest periods. This could look something like sprinting full speed for 10 seconds followed by walking at a slow pace for 20 seconds, repeated 10 times.

HIIT is superior to typical aerobic exercise in several ways. The first and most obvious reason is that working out at a higher intensity requires more calories. The real magic of HIIT actually begins when your workout is over.

This form of exercise induces a profound metabolic effect, increasing a slew of hormones such as adrenaline and testosterone, which promote an increase in the burning of fat. Sometimes referred to as the “after-burn”, this effect continues in the body even hours after the workout ends!

Tabata Method
Tabata is similar to HIIT in that it involves high-intensity bursts followed by rest periods. However, there are enough differences to justify a separate explanation. The Tabata training method includes performing the same exercise for 4 minutes. This time is further divided into 20-second intervals of all-out effort, followed by 10 seconds of rest, for a total of 8 cycles. A great example of this would be performing squat jumps as fast and hard as you can for 20 seconds, then resting for 10 seconds.

Tabata not only possesses the ability to accelerate caloric consumption and induce the “afterburn” effect described earlier, it also provides a simplistic approach to weight-loss training that can be practiced by even the most inexperienced fitness enthusiast.

Walking (You Read That Right)

Compared to the other fat-burning methods described, walking may seem like the odd man out. Think again! Using your two feet to go from point A to point B is the unsung hero of burning calories. Furthermore, walking doesn’t even need to be considered an exercise program. Just do MORE of it.

As you navigate through the day, you will no doubt identify scenarios requiring you to choose between walking and more convenient modes of transportation. Allow yourself the resilience to make the hard choice. Take the stairs, walk to lunch, and enjoy a leisurely stroll down the sidewalk in your neighborhood. While walking may not boast the calorie-shredding abilities previously discussed, the extra fuel used quickly begins to add up!

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5 Reasons For Daily Exercise

5 Reasons For Daily Exercise. It is no secret that exercise is an absolute must for those of us looking to enjoy not only an increased quantity of life but more importantly, quality of life. Regardless of your age, gender, schedule, or any other component of your day-to-day routine, devoting adequate time to physical activity that gets your body moving is vital.

While it is certainly true that exercising provides an increased quality of life for individuals of every age, as we reach our later years the need for physical fitness becomes even more necessary. In this article, we will discuss 5 key reasons why consistent physical activity is mandatory to enjoy as much functionality as possible throughout the aging process.

1. Supporting Skeletal Health

The strength of the skeleton is usually measured by a parameter known as bone mineral density (BMD). This basically describes the overall resiliency and strength of the tissue comprising our bones.

Unfortunately, this value begins to decline as we age, starting as early as 40 years old! Women tend to experience an even more rapid decline in bone mineral density due to hormonal changes inherent to menopause. Estrogen is a key hormone involved in maintaining bone strength, and the significant drop in estrogen that occurs during menopause directly affects BMD. However, consistent exercise is an effective way to mitigate this process for both men and women.

2. Avoiding Excessive Cognitive Decline

As unfortunate as it may be, our cognitive ability experiences a somewhat progressive decline as we age. While this process isn’t nearly as rapid as popular opinion may have led you to believe, the process itself is real. Specific cognitive abilities such as memory and processing speed tend to show the most significant deterioration with age.

Numerous studies have supported the theory that exercise has a direct correlation with the rate of cognitive decline throughout the aging process. Older individuals who exercise regularly experience a drastic increase in cognitive function when compared to their sedentary peers.

3. Improving Balance with daily exercise

One of the biggest detriments to function in the elderly population is falling. Serious injuries such as broken bones are a setback to physical activity at any age. However, the decreased rate and extent of healing that occurs with aging cause these injuries to be even more catastrophic. Fortunately, exercise is a great way to improve and maintain balance and body awareness. Given that most forms of exercise involve moving the body through difficult ranges and motions against resistance, navigating through everyday life becomes much more effortless.

4. Maintaining Strength Reserves

Another biological process associated with aging is the decrease in overall strength and muscle mass throughout the entire muscular system. There is a various array of specific mechanisms responsible for this decline such as down-regulation of anabolic hormones like testosterone and HGH.

Similar to the previous misfortunes pertaining to aging, this process is anything but a fixed-rate decline. Exercise is obviously beneficial to increasing muscle mass and strength, therefore individuals who maintain daily exercise hold on to far more of these attributes than those who do not engage in any form of resistance training.

5. Slowing The Aging Process At The Cellular Level

Without getting overly specific, exercise literally has the ability to slow down the aging process of our individual cells! Every cell has what are known as telomeres. These are basically loose ends attached to strands of DNA that become shorter and shorter each time the cell divides.

After a specific amount of divisions, telomeres are shortened to the point of non-existence and the individual cell actually dies. Regular exercise has been proven to induce genetic alterations that limit the amount of telomere shortening that occurs with each cell division.

In fact, lack of exercise carried far more severe repercussions than high blood pressure and unflattering swimsuit pictures. For most of our history, sedentary has been synonymous with death! Interestingly enough, this correlation has not been eradicated entirely

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HIIT – Burn Fat Faster

HIIT – Burn Fat Faster. The desire to lose weight and reduce excess body fat is one shared by a significant percentage of the population. Whether you find yourself needing to shed a large amount of body weight to minimize health risks or wanting to trim down a bit in order to look better for an upcoming beach vacation, this process involves the same basic principles.

burn fat faster In today’s society, we are experiencing the perfect storm in regard to poor lifestyle choices and negative dietary habits. Many of us find ourselves busier than ever, struggling to get everything done in each little 24-hour window.

This naturally leads to opting out of going to the gym and grabbing a fast food meal on the go. If your goal is to lose weight, you need a strategy that is both effective and schedule-friendly. Allow me to introduce you to high-intensity interval training, or HIIT for short.

HIIT is a form of exercise that involves short, max-effort bursts of intensity followed by brief rest periods. Unlike many exercise routines that include steady, low-intensity movements coupled with lengthy rest periods, HIIT takes a different approach to working out. Instead of spending an hour on the treadmill or scrolling through your phone in between countless sets of weight training, you could be melting through calories and fat at a far accelerated rate in greatly reduced time!

A simple example of high-intensity interval training is as follows: ten seconds of maximum effort performing a certain exercise such as sprinting, burpees, or squat jumps followed by twenty seconds of rest. This cycle is then repeated using the same or a different exercise for a time period usually lasting 4-15, and no more than 30 minutes. While this approach offers a simplistic training protocol, the physical effects are not to be underestimated.

HIIT sets itself apart from other forms of exercise in both caloric consumption and time efficiency. When you perform an exercise at maximum intensity, this obviously requires increased energy expenditure throughout the body due in part to the lack of downtime between active periods as well as accelerated heart rate. This training method actually allows you to burn even more calories (and therefore body fat) than the usual protocol in a fraction of the time.

Aside from the actual exercise structure of HIIT, the simplicity of this method provides even greater timesaving benefits. There is no need to go to the gym or possess a slew of exercise equipment to perform high-intensity interval training. In fact, you can accomplish a highly effective session everywhere from your living room floor to the local park.

Considering that the exercises performed during HIIT usually consist of bodyweight movements and aerobic activities such as sprinting or squat jumps, your gym is wherever you are.

By far the most unique benefit to HIIT is the systemic effect stimulated in the body when the exercise comes to an end. After subjecting yourself to this type of strenuous activity, a metabolic response is set off that, among other things, produces an increase in fat-burning hormones such as adrenaline and testosterone.

This phenomenon, often called the “after-burn” effect, keeps going long after you call it quits for the day. Your body will continue to burn calories at an accelerated rate for several hours after this workout session is finished!

Convenient, schedule-friendly, and remarkably effective are all fantastic elements attributed to HIIT. Don’t let your busy lifestyle allow you to believe losing weight and becoming a better version of yourself is a futile effort! Fitness doesn’t have to be complicated, and HIIT is a shining example of this truth.

Get a FREE report on how movement is important in everyday life and how we can burn fat faster.

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Lose Weight And Feel Great

Lose Weight And Feel Great. Many people are looking for a way to lose weight and feel great, but find it difficult to fit a good routine into their schedule. There are a few things that you can do to make sure that you get all of your exercises into your day with very little disruption.

lose weight

The first thing that you should realize is that losing weight will require you to do some exercise. It is possible to lose weight without exercise, but your calorie counts will be so low that it will be difficult to maintain. This is the reason that many people fail when they don’t include exercise. Lose weight in a much more reasonable manner with the combination of both diet and exercise and you will feel great and find that your new healthy lifestyle is much easier to maintain.

Start off your exercise routine with a few simple steps that will put you on the right track to developing your own exercise routine. You can start with something as simple as a walk in the morning to charge up your batteries for the day. It is amazing how great you will feel for the rest of the day when you start off with a blood-pumping walk in the morning. Getting up a half hour earlier in the morning is all it takes to add this exercise routine to your schedule.

Lose Weight

To increase your daily exercise, lose weight efforts and feel even better, you could try some weight-bearing exercises. An exercise that uses weight will increase your metabolism and further your goals of losing weight. Long after you put the weights down, your body will continue to burn calories and help you to lose weight. Weight-bearing exercise, lose weight, and redefine your body at the same time. Consider adding thirty minutes every other day during the week to increase your exercise efforts. Skip one television program and you will find the time in your schedule.

Small steps in your daily routine will increase the amount of activity that you have during the day.

Things such as parking further away from the door at work, taking the stairs instead of the elevator, and short walks during your lunch break; can all add up during the week to increase the number of calories burned, so that you will lose weight.

When you increase the number of calories burned during the day, you will be able to eat more in your healthy diet. Simply burning more calories than you take in will cause your body to lose weight.

 

Rememberber that the quality of your calories counts as well. Eat fruits and vegetables, lean proteins, whole grains, and a healthy amount of fat and you will be on your way to a well-balanced diet. Remember the key to success is to exercise, lose weight, and feel great for a long and healthy life. It’s simple if you take a little bit of time to find those areas in your life that could use a little change.

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Fastest Way To Lose Belly Fat For Women

lose weight for womenThe fastest way to lose belly fat for women is to modify their diet and do a combination of cardio and strength training exercises that make you lose weight all over. That’s because fat gets stored in the tummy first and the stomach is the last place it comes off. Women who are otherwise fit all over may feel a little self-conscious in a bikini. So, the fastest way to lose belly fat is to realize that you’ve got to get into perfect shape.

There is no one specific exercise that will make you lose your stomach if you are 20 pounds overweight. Sit-ups and crunches will help strengthen the muscles in the area but do nothing to burn the fat. And, belly fat is, at its core, fat. The only way to lose fat is to eat fewer calories than you burn.

Healthy Eating Plan

So, one element of the fastest way to lose belly fat is to come up with a healthy eating plan. This is an eating plan for life, not some fad diet. When you yo-yo in weight, you actually compound the stomach fat problem because you lose weight in other areas but you put it back on in the stomach area first. So, making a change in your diet on a permanent basis is key.
You’re developing a lifestyle, not going on a temporary diet.

lose belly fat with diet

Your diet needs to be concerned not only with the total number of calories but the kinds of calories. You need to take in at least 1 gram of protein per day for every pound you weigh. You also need some fat in your diet. A diet of 30:20:50 in the ratio protein: fat: carbohydrates makes a lot of sense for an overweight woman who wants the fastest way to lose belly fat. Fish oils are the best kind of fat for this purpose.

Training Program

Next up is your training program. The fastest way to lose belly fat is by doing both weight training and cardio exercises. A study of overweight women showed that women who alternated between cardio and strength training every other day lost significantly more fat in their stomachs than women who relied on aerobics alone.

The best way to do aerobic exercise is high-intensity interval training. This is where you do a two-minute burst of activity at the most intense level you are capable of doing followed by three minutes of moderate activity. Repeat the cycle.

lose belly fat

You will also want to track your progress. Not only will you be encouraged to see your belly fat decreasing, but if you stall or go up, you will be able to correct the problem quickly. It is a good idea to take your body fat measurements every two weeks.

The fastest way to lose belly fat is to develop good lifestyle habits. Once you lose weight, your belly fat will come off.

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Winter Weight Gain

Winter weight gain is a common complaint of many people. It seems that every winter we add a few pounds, and come summer we don’t lose them all again either. A few of them always stick around, making us a little heavier every year. They seem to be very hard to lose extra pounds! Why does this happen and what can we do?

Contributing Factors

There are many contributing factors. First, it seems likely that we have a genetic disposition to store more fat as winter approaches. Many animals do this and it was probably vital to the survival of our ancestors. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time.

What Influences Weight Gain

Hormone levels can also influence our weight gain. The interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression, and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on the seasonally affected disorder or winter depression.

One of the quickest ways to give a boost to energy levels and emotions is to eat high carbohydrate foods including sugar treats, chips, and cereals that give us a fast blood sugar ‘fix’. So people who feel low in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression, and a vicious cycle that is hard to break.

So altogether there are many reasons why we eat more high-carbohydrate foods such as cookies, pies, and chocolate in the winter, and of course, most of these foods also contain high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrates so that we get what our body craves, but which have low-fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.

Take More Exercise

It is also important to take more exercise. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. This is natural when it is cold outside. But we are not cavemen! We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. We do not need to stow fat the way that they did. Sign up with a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping them on the waistline until spring. Winter weight gain is easily avoidable this way.

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Free List Of Negative Calorie Foods

Free List Of Negative Calorie Foods. You will find a free list of negative-calorie foods below, but first, let’s consider what this means. There is no such thing as a negative calorie – a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest than the food contains.

  Negative Calories  Foods

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. But there are very few foods like this. Most foods that are on the list do not really use a lot of calories. The body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.

Negative-calorie foods are most attractive to anorexics.  A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debility and wasting.

Detox  And Negative Calorie Foods

A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating an over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However, it is still best to take medical advice before attempting this.

What To Eat

If you decide to use a negative calorie detox, keep the following points in mind:  It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple of days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

Eat Slowly

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

4. Schedule a time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression, and irritability. If these become severe, stop the diet and see a doctor.

5. When you end the detox, plan a gradual return to normal eating.

If all the above points are checked and passed, let’s move on to the list of foods.

* Apples
* Asparagus
* Beets
* Blueberries
* Broccoli
* Cantaloupes
* Carrot
* Cauliflower
* Celery stalk
* Celery root
* Cranberries
* Cucumbers
* Eggplant
* Endives
* Garden cress
* Garlic
* Grapefruit
* Green beans
* Green cabbage
* Lamb’s lettuce
* Lemons
* Lettuce
* Onions
* Papayas
* Pineapples
* Prunes
* Radishes
* Raspberries
* Spinach
* Strawberries
* Tangerines
* Tomatoes
* Turnips
* Zucchini

Please use this free list of negative calorie foods wisely.

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Green Tea Weight Loss Plan

Green Tea Weight Loss Plan. Many people are now turning to inexpensive and natural green tea weight loss plans.  That helps them in their weight control efforts. It is simple too. It can be drunk like any other tea, usually without milk or sweeteners. Or if you do not like the taste you can purchase green tea extract.

Research about Green Tea

Research has shown that green tea helps to reduce weight by stimulating the body’s thermogenesis process. Which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate. And is therefore believed to be safer than diet pills such as ephedrine which also work by stimulating thermogenesis.

People who are overweight have or are at risk of developing hypertension and other cardiovascular problems. The fact that green tea does not put pressure on the heart makes it a good choice. Ephedrine is not usually recommended if you are in this group. But green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems.

We know that there are only two ways to lose weight. One way is by eating less (consuming fewer calories). The other is by increasing the expenditure of energy (using up more calories). This drink works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease.

Keep in mind that tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

Control over what you eat

You will need to exercise control over what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and drinking tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise.

I agree that this is a simple, easy, and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe. Green tea weight loss should feature in your program if you want to keep the weight off permanently.

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Stay Slim – Conclusion

Stay Slim  – Conclusion

As I mentioned before, it is my intention to bring you closer to a way of healthy eating that definitely works. It may be revolutionary for some of you because you’re just used to a different way of eating, and it’s just your decision whether to try or not, read it and go on your way forward. However, you can decide to make a change and go on a new path forward.

I am talking about bringing you closer to the importance of a diet based on a raw plant-based diet to establish an acid-base balance that prevents disease, weight gain, and cellulite in the female population.

At least 80 percent of fresh food is on my menu and just such a percentage is needed to establish a slightly basic environment in the body.
it is true, however, that sometimes this proportion is different.
This way of eating is very easy and also affordable.
In further posts, I will also prepare some recipes that give you two options, namely enriching the current menu with more healthy food and secondly, a thorough change in eating habits for slimness, health, and beauty.

Stay slim and see you tomorrow for breakfast.