HOW One simple Mantra to BURN more FAT in 2023- HIIT

Try one mantra to Burn get healthy in 2023

If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

 

What It Is and How It Works

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won't stop nagging you about the dishes.

HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.

HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.

To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

 

How to do HIIT?

HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)

Always warm up and cool down for at least five minutes before and after each HIIT session.

Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.

Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)

If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

How a Progressive HIIT Program works

Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

Week	Warm  up	Work Interval (Max Intensity)	Recovery  Interval (60-70% MHR)	Repeat	Cool  down	Total  Workout  Time
1	5 min.	1 min.	4 min.	2 times	5 min.	20 min.
2	5 min.	1 min.	4 min.	3 times	5 min.	25 min.
3	5 min.	1 min.	4 min.	4 times	5 min.	30 min.
4	5 min.	1.5 min.	4 min.	2 times	5 min.	21 min.
5	5 min.	1.5 min.	4 min.	3 times	5 min.	26.5 min.
6	5 min.	1.5 min.	4 min.	4 times	5 min.	32 min.
7	5 min.	2 min.	5 min.	3 times	5 min.	31 min.
8	5 min.	2 min.	5 min.	4 times	5 min.	38 min.

After completing this eight-week program, you can continue working to increase the number of work intervals per session, the duration of work intervals, or both.

Burn more body fat with modest Exercise changes

Simple exercise alteration for burning more body fat

This is my 5^th article on health issues related to body fat. You can burn more body fat with simple exercise changes.

What are body fats?

The more technical term for body fat is adipose tissue, with individual cells being called adipocytes (adipo = fat ; cyte = cell). In humans, the primary type of fat cell is called white adipose tissue, or WAT, so named because of its color (it’s actually sort of a milky yellow). While there is another type of fat, called brown adipose tissue or BAT (which is actually reddish/orangeish), it’s generally been thought that humans didn’t have much BAT and hence it could be ignored.  As I’ll discuss later, this has been brought into question by recent research. I’ll come back to BAT in the next chapter.

In humans, there may be anywhere from XXX to YYY billion fat cells, which range in diameter from 70 to 120 µm (micro-meters, that’s one millionth of a meter). WAT in humans is composed primarily (anywhere from 80 to 95%) of lipid. By lipid, I mean stored triglycerides (TG) which is simply a glycerol molecule bound to three free fatty acid (FFA) chains.

The remaining part of the fat cell is comprised of a little bit of water as well as all of the cellular machinery needed to produce the various enzymes, proteins, and products that fat cells need to do their duty. As it’s turning out, fat cells produce quite a bit of stuff, some good, some bad, that affects your overall metabolism.

Here are some cool tips to burn fast

 

1. Listen to fast music

 If you seem to have trouble pumping yourself up for a workout, try popping in those ear buds! 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

2. Speed up

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

 

3. 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.

 

4. 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!

 

5. 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!

6. Do cardio first

Over the years, many clients have asked me, "Should I do weights or cardio first?" If you want to up your calorie burn (and who doesn't?), research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study 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.

7. Try plyometric

If you consider yourself an intermediate or advanced exerciser and are looking for ways to burn more calories, plyometrics 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!

8. More Focus

 

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!

 

Best Healthy Fats Helping in Lowering High Cholestrol Level Part 2

\

This second part of my blog article on Fats Helping in Lowering High Cholestrol Level. In this blog you will find more information about unhealthy fat which are bad for our Cholestrol Level.When you’re making food choices, the types of fats you choose are just as important as the amount of cholesterol the food contains. Here are examples of healthy fats are part of a cholesterol-lowering diet

Blog 1-Healthy Fat- Lowering High Cholestrol Level

B. UnHealthy Fat -Bad for Cholestrol Level

1. Saturated fat

They are unhealthy fat as they increase both our total cholesterol and our LDL (bad) cholesterol. Some experts say that limiting your saturated fat intake is one of the most important cholesterol-lowering tips you can follow. No more than 10% of your calories should come from saturated fats—that's about 15-25 grams daily, depending on your calorie needs. Keep this number as low as possible.

Our bodies can make all the saturated fat we need, so we don't need to eat any of it. That's why saturated fat can be in the bad category—because we don't need to eat any of it, and it has undesirable effects in cardiovascular disease. In the United States and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products (cheese, milk, and ice cream). A few plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats boost total cholesterol by elevating harmful LDL. Like all dietary fat, saturated fat also raises the protective HDL. Unsaturated fat is much preferable since it lowers the bad cholesterol and raises the good. Try to limit or avoid these sources of saturated fats. I found all these foood are tasty and used regularly in our food.

Bacon,

Bacon grease

Beef

Butter

Cheese,

Cocoa butter

Coconut

Coconut milk

Coconut oil

Cream

Cream cheese

Ice cream

Lard

Palm kernel oil

Palm oil

Pork

Poultry

Sour cream

Whole milk.

 

2. Trans fat

Thuis is on of the worsrt unhealthiest fat you can eat. It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Even eating a small amount of Trans -fats significantly increases your risk of heart disease—especially if you already have risk factors like high cholesterol. Limit your intake of Trans fats as much as possible. Experts haven't established any level of Trans fats as safe, so keep you intake near 0 grams.

Most of the trans fats in the our diet come from commercially prepared baked goods, margarines, snack foods, and processed foods, along with French fries and other fried foods prepared in restaurants and fast food franchises.Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans fat daily—about the amount in a medium order of fast-food French fries—the risk of coronary heart disease increases by 23 percent. Eliminating trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths, or more than 200,000 each year.

Food products that contain Trans fat includes:

Vegetable shortenings

Hard stick margarines

Crackers

Candies

Cookies

Snack foods

Fried foods

Doughnuts

Pastries

Baking mixes

Icings,

Store-bought baked goods

3. Total Fats in Food

Although some fats (monounsaturated, Omega-3's) are healthier than others (saturated and Trans fats), it's important to remember that fats are bad and they are still high in calories. Consuming too many—even the healthy ones—can result in weight gain. So limit your total fat intake to less than 30% of your total calories each day. This is about 45-65 grams each day (more or less depending on your calorie needs). Of course, there is more to a cholesterol-lowering plan than eating good fats and avoiding bad ones. Exercise, weight loss, a healthy diet and not smoking also play important roles.  Avoid using cooking oils that are high in saturated fats and/or Trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil. Minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.

as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.