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Thursday, January 29, 2015

Simple tricks to modify your exercise routine to burn more calories in 2015


Revise your exercise routine to burn more calories

Although spending time working out is a great way to beat stress and get healthy, most of us are usually trying to squeeze in workouts during our already hectic schedules. And when you are able to get to the gym or find that 30 minutes for cardio, don't you want to make the most of every minute? No matter what type of cardio you do, you can burn more calories in the same amount of time with just a few modifications to your current workout.  Here are 13 tips to revise your workout to burn more calories in 2015

1. Start your exercise with cardio

Simple tricks to modify your exercise routine to burn more calories in 2015
Research shows if you want to up your calorie burn (and who doesn't?), that you should do cardio first. This Published study in the Journal of Strength and Conditioning Research examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. Researchers found that while all exercisers experienced a strong "after burn" (a higher rate of calories burned when at rest after exercise) for the two hours after working out, the strength training and run/strength training groups had the highest exercise after burn of all. So what does this mean? Although it's just one study, the takeaway is that we might burn more calories after working out if we do our cardio first.

2. Try plyometric (jumping and hopping)

If you consider yourself an intermediate or advanced exerciser and are looking for ways to burn more calories, plyometric are the way to go. These high-intensity, explosive exercises such as jumping and hopping, get your heart rate up quickly, which equals a higher rate of calories burned. Additionally, these athletic movements really target your fast-twitch muscles, coordination and agility, so you're training your body in an entirely new and challenging way. And challenging workouts almost always equal results—and more calories burned. Because using proper form is essential when doing these advanced high-impact moves, consider learning the ropes first!

Simple tricks to modify your exercise routine to burn more calories in 2015

3. Try to Use your whole body

Most cardio exercises focus on the lower body (biking, walking, elliptical, stair climbing, etc.), but if you want to burn more calories, one easy tip is to incorporate your upper body. Pump those arms hard and high when running and walking, make sure to grab the elliptical with moving handles, and even consider adding a more full-body exercise to your cardio mix such as the rowing machine. The more muscles you move, the more calories you will burn!

4. Get intense

If you're serious about wanting to burn more calories, then it's time to up the intensity. Bump up your incline and resistance if you're on a piece of gym equipment, or walk a hillier route than usual if you exercise outdoors. To increase the burn, you need to get out of your cardio comfort zone. And when you do, the benefits can be big. In a study published in the Journal of Medicine & Science in Sports Medicine in 2002, researchers found that intense exercise resulted in the greatest fat burn (compared to light intensity exercise and no exercise at all) during the hours following a workout—and that fat burn continued for 11 hours.

5. Listen to fast music

If you seem to have trouble pumping yourself up for a workout, try popping in that high intensity music In a small study by the Research Institute for Sport and Exercise Sciences, scientists found that when male college students pedaled stationary bicycles while listening to fast popular music, the subjects pedaled faster and elevated their heart rates more. The students even perceived their workouts to be less intense than they actually were. And when the music slowed down? The opposite happened. So listen to music you love and get your cardio on!

6. Use proper form
Do you hold on to the handles when you run on the treadmill? Maybe you lean on the handlebars during spinning class or hunch over while walking on the Stairmaster. If you use these machines, you need to use proper form in order to burn more calories. As a general rule, keep your arms moving freely and naturally, keep your abs in, your weight centered over your hips, and your shoulders down and back. Not only does proper form keep you from getting injured, it also ups your calorie burn since your core is engaged. Bonus!

7. Speed up

 The best advice to all is upping your calorie burn?  Increase your pace even if it's just a little bit. The tortoise may have won the race, but the hare burned more calories!


Simple tricks to modify your exercise routine to burn more calories in 2015

8. Add some intervals

By varying your intensity through different intervals (think one minute running then two minutes walking), you can actually improve your fitness more quickly than by steady state cardio, and you can burn more calories. The bonus? Time seems to fly when you add interval training!

9. Focus is very important

We talk a lot about the importance of the mind-body connection and fitness. Although cardio isn't as Zen-like as yoga, cardio can still benefit from a strong sense of awareness. The next time you do cardio; focus on the movements and breathing while squeezing those muscles. By engaging your mind, you can actually better engage your muscles, which allows you to complete the exercise more easily and still burn more calories!

10. Don't work too hard.

This might sound counter-intuitive but hear me out. We all know how important intensity is to any workout plan, but also think about how your workout affects the rest of your day. If you spend an hour at the gym sprinting and doing lunges, you might burn 600 calories in a short amount of time, but if that intense workout completely wipes you out for the rest of the day, the extra calorie burn might not be worth it. Be honest with yourself and definitely push yourself, but not so hard that it gets in the way of other daily activities. After all, the goal is to improve your quality of life.

11. Eat food in intervals
12. Sleep more (at least 8 hrs.)
13. Change your exercise routine more often
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Tuesday, December 16, 2014

No more Excuse you can lose weight in Holidays/Christmas time


New approach in losing weight in Holidays/Christmas time

This is my new article on this year’s Christmas. In the last article you will see  some cool ideas to for losing weight in holidays. If you know any other cool ideas please share in this article so that we all can also get healthy.

No more Excuse you can lose weight in Holidays/Christmas time

We all have overcome temptations and slip-ups before. Every day poses new challenge, yet we all remain strong and continue to make progress toward our goals. Why should the Christmas holidays time be any different? If you want to lose weight this month, you can. You just have to choose to stay in control, one day at a time. Here are some easy tips that will help you keep holiday weight gain at bay and lose a few pounds by New Year.



Schedule your Gym like a Dr. Appointment.

As you wouldn't miss work, a doctor's appointment or an important meeting, to bake cookies or do some holiday shopping, would you? Add your workouts to your calendar so that other obligations don't get in the way of your gym time


Re-gift your treats and food

Whenever you get treat and food as gift from your love one, this does not mean you have to eat that. There are plenty of opportunities to re-gift food gifts over the holidays: bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital to spread the holiday spirit to others. Take home-baked goods to a homeless shelter.
No more Excuse you can lose weight in Holidays/Christmas time

Plan your holiday meals everyday

Plan your holiday meals and snacks in advance so you can enjoy your favorites and still stay on track. Before you head to another party or sit down for a holiday dinner, pre-track your food for the day. Find places to cut back on calories in order to splurge a little more on your holiday meal.


Look up calories before you jump to eat.

You can use online tracker to calculate the nutrition information in your favorite holiday foods. If you really want to eat a chocolate from a store, open your Nutrition Tracker first and decide whether it fits in with your plan.


No more Excuse you can lose weight in Holidays/Christmas time

Daily Track your food intake

That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up. Plus you know from experience how it helps you to lose weight and eat better. If you do nothing else during the holidays, track your food diligently every day.

Don't make mountains out of molehills

It's easy to go over your calories one day and feel like a failure. But remember that it takes much more than one day of overeating to thwart your progress. Accept your slip-ups, learn from them and move on.

Make fitness your priority.

 I like to remind everyone that food is only one part of the equation that determines whether you'll lose or gain weight. Fitness is just as important. Don't let your workouts go by the wayside. If anything, you should be trying to work out more than before to curb weight gain and extra eating

Bring your own food for some holiday party

This is a great tip if you're heading to a party and don't know what's in the food (or how it was prepared). Pick a healthy, low-Cal recipe that you can bring. And no matter what kind of food is there, you'll have at least one dish you can eat with confidence.

No more Excuse you can lose weight in Holidays/Christmas time

Add 15 extra minutes of cardio to your days

Some experts say that adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. You can spare an extra 10 minutes, right? Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work. Or you can try our 10-mintue cardio videos to torch those extra calories in one shot.


Limit alcohol./beer/wine use

It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. If you can party hop without drinking at all, you'll be better off. If you must drink, nurse your glass slowly, choose diet-friendly drinks, and limit the number of servings. Oh and yes, alcohol does contain calories, so add every drink to your Nutrition Tracker.
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Tuesday, December 9, 2014

Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?


New Miracle fat reducing drug will help everyone in different way

Development of this compound for human use would provide a non-surgical way to actually reduce accumulated white fat," said Renata Pasqualini of University of Texas MD Anderson Cancer Center, whose study appears in the journal Science Translational Medicine.

Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?

An experimental drug that chokes off the blood supply to fat cells helped obese monkeys slim down, a sign that it may work in people, too, U.S. researchers said on Wednesday.
Researchers carried out trial runs of the new weight-loss jab called Adipotide on overweight monkeys and discovered that daily injections of the drug led to the animals losing 11% of their body weight in just four weeks.


Why this is different fat reducing drug?

The drug, known as Adipotide, takes a different approach from other weight loss medicines, which have generally tried to control appetite, alter the absorption of fat or increase metabolism in order to help people lose weight.
Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?

How this drug works

"The drug works by seeking out and sticking to proteins on the surface of blood vessels that feed white fat cells -- the kind that gathers under the skin and around the middle.Once attached, the drug releases a synthetic molecule that triggers a natural process of cell death that kills the fat cells.Earlier tests of the drug on obese mice helped them lose 30 percent of their body weight.The latest study involved 15 monkeys that became obese in much the same way humans do -- by overeating and getting too little exercise.Ten monkeys were treated and five were the control group. At the end of the study, treated monkeys lost an average of 38.7 percent of their total body fat, compared to 14.8 percent for the control animals.Treated monkeys also lost 27 percent of their abdominal fat.Monkeys remained bright and alert throughout the study. The chief side effects were increased urine output and slight dehydration, both symptoms of mild kidney failure. But these were reversible and varied by dose.

Why this new fat reducing miracle Drug could Help Obese Peoples (40% fat reduction)?
The researchers are now planning to test the drug in obese patients being treated for prostate cancer."Obesity is a major risk factor for developing cancer, roughly the equivalent of tobacco use, and both are potentially reversible" Dr. Wadih Arap, also of MD Anderson, who worked on the study, said in a statement."Obese cancer patients do worse in surgery, with radiation or on chemotherapy -- worse by any measure."Patients in the study will get daily injections of the drug for 28 consecutive days."The question is, will their prostate cancer become better if we can reduce their body weight and the associated health risks," Arap said.Drug companies have had a difficult time getting new obesity drugs approved in the United States, with Vivus Inc, Arena Pharmaceuticals Inc and Orexigen Therapeutics Inc's all suffering setbacks this year over safety concerns.

More than a third of Americans are overweight and more than a quarter are obese, increasing their chances of developing health problems including type 2 diabetes, heart disease, high blood pressure, fatty liver disease and some cancers.
(Source- Science Translational Medicine journal)
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Tuesday, December 2, 2014

ABC about Good and Bad Fat and health


ABC about Good and Bad Fat and health

This is good news for everyone that all fat we eat are not bad, so to know more about this please read this article for more detail.
Fats (lipids) are a class of nutrients. Fat can be broken down to supply energy (measured as calories) to the body. Most foods that contain fat have a mixture of these two categories, but usually there is more of one category than the other.

Saturated fat                              

Saturated fat is the main dietary cause of high blood cholesterol. Saturated fat is found mostly in foods from animals and some plants. Foods from animals include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk. All of these foods also contain dietary cholesterol. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

ABC about Good and Bad Fat and health

Hydrogenated fat

During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. The saturated fat content of margarines and spreads is printed on the package or Nutrition Facts label.

Good Fat-Polyunsaturated and monounsaturated fats

Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.
Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. But a moderate intake of all types of fat is best. Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.

Trans-fatty Acids and Hydrogenated Fats

ABC about Good and Bad Fat and health

Unsaturated fatty acids can be in one of two shapes — "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk.
TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet. The trans fat content of foods is printed on the package of the Nutrition Facts label. Keep trans fat intake to less than 1 percent of total calories. For example, if you need 2,000 calories a day, you should consume less than 2 grams of trans fat.
Trans-fatty acids are also formed during the process of hydrogenation. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated



ABC about Good and Bad Fat and health

Total fat

Total fat refers to the amount of fat in the diet given as a percentage of total calories. It is recommended that 20% to 35% of your total calories come from fat. This includes all types of fat, including saturated, Trans, monounsaturated, and polyunsaturated fat.
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