Here’s a kick-butt bootcamp style workout you can do anywhere, with no training equipment necessary. At a half-hour long, each exercise works the entire body. Celebrity trainer Adam Rosante will lead you through every step of the way. Besides the main workout, a warm-up and cool-down period are included.
Italian researchers found that following a diet that is too low in fat can lead to gallstone formation, but so can too much fat. Diets high in saturated fat and refined sugar and low in fiber can also contribute to gallstone problems, the study says.
Experts believe that women who go for long periods without eating like fasting or not eating breakfast may decrease gallbladder contractions. They explained that gallbladder, a pear-shaped organ at the bottom of the liver, stores and releases bile into the intestines to help digestion. During digestion, the gallbladder contracts to release bile into the intestine where the bile salts help to break down fats. If the gallbladder doesn t contract often enough to empty out the bile, gallstones may form.
The results of the study also suggested that diets that are high-cholesterol, high-protein, and low-fiber as well as diets that are high in starchy food can be part of the cause of gallstones. It seems that the best anti-gallstone diet, the study says, is one that is high in fiber, fruits, vegetables, whole grains), moderate in fat (not more than 30 percent of the diet) and protein.
It is easier to prevent cancer than to treat it, experts say. Studies show that there is only one form of cancer which the medical community is effectively treating, and that is skin cancer. In all other forms of cancer, the death rate is extremely high. That is, after the five-year-survival rate from taking the officially authorized cancer remedies (chemo, surgery, or radiation), most of the patients die. So prevention is still the best way to deal with cancer.
The National Cancer Institute (NCI Press Bureau, 1990) listed seven things you must do to avoid contracting cancer :
1. Avoid obesity. If you are 40% or more overweight, you increase your risk of colon, breast, prostate, gallbladder, ovary, and uterine cancer.
2. Cut down on total fat intake. High-fat intake may be a factor in the development of certain cancers.
3. Eat more high-fiber foods. These include wholegrain breads and cereals, fruits, vegetables, and legumes.
4. Include foods rich in vitamin A and C. Favourable foods are dark-green and deep-yellow fresh vegetables and fruits, such as carrots, yams, peaches, and apricots for beta-carotene.
5. Daily intake of cruciferous vegetables. These are cabbage, broccoli, brussels, kohlrabi, cauliflower and others. They have ingredients that build resistance to certain cancers.
6. Avoid salt-cured, smoked, or nitrite-cured foods.
7. Keep alcohol consumption moderate if you must drink.
Research has repeatedly shown that people who eat breakfast perform better at work, get less tired during a long working day and have more energy than those who only snatch a cup of coffee while they sprint for the bus.
It stands to reason if you have fasted since supper for a period of 12 or more hours that your blood sugar levels will be at rock bottom when you get up in the morning. You need to replenish your brain to start working efficiently and to give you the energy to face the day at the office.
If you eat fresh fruit, a bowl of cereal (instant oats, hi-fibre bran cereal, or muesli) with dried fruit or honey, and fat-free milk or yoghurt, or whole-wheat toast with a poached egg or fat-free cottage cheese, and have a hot drink for breakfast, you will be more clear headed and energetic for the rest of the day.
If you struggle to eat very early in the morning, have fruit and yoghurt before you leave home, and take the rest of your breakfast along to the office to eat just after you arrive, with your first cup of coffee.
Men and women – all want a firm butt! Although the shape of the buttocks is partly hereditary (pears vs. apple), the buttocks can be specifically strengthened through numerous exercises and trchniques. The gluteus maximus are the most voluminous muscles of the body and, after the masseters, the second most powerful. They are responsible for hip extension and stabilize the thighs when stretching. Also the gluteal muscles are involved in leg abduction. Also worth mentioning is that a round butt can also lighten the load of the back. Since the gluteal muscles are extremely important for our movement, targeted training in this area not only makes for a better appearance, it’s uselful as well.
The Crisp-Butt Workout is diverse and can be done by anyone. Depending on the fitness equipment you have at home, you can train your glutes intensively. For beginners, regular stairs are already sufficient to achieve initial success. For all others, squats and lunges with or without barbells and weights are extremely effective. Even without equipment, there are several butt exercises you can choose from, including the butt lift.
But it’s not only strength training that helps create a firmer butt, there are certainly other ways to do so as well. A very popular and a highly fun exercise is to combine a cross trainer and stepper. Due to the stress of the upper leg muscles and glutes, it also leads to a strengthening of specific muscle groups. At the same time you burn through the steps you’re melting stubborn love handles. Just running faster can deliver visible results, since the gluteal muscle is utilized and intensively trained in its most natural form of movement. An alternative to this is roller skating or skateboarding. The best option to successfully get a firm bottom is a sensible combination of strength and endurance training.
Bananas are a great way to fuel your body before or after a workout. They contain natural sugars for sustained energy, plus a satisfying amount of fiber. They’re rich in vitamin B6, which regulates blood glucose levels and keeps your mood at an even keel. They’re also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue, and control high blood pressure.
Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders.
Many pregnant women find that snacking on bananas can relieve morning sickness. Bananas can also soothe heartburn, and they taste a lot better than most antacids.
The term “fat burning” has become a household word in the fitness industry. Many people want to lose weight, get six pack abs or tighten their body, so naturally burning fat is a popular fitness aim and the focus of many hours of training.
When does the body activate this process? The fact is that the body only turns to it’s fat stores if it needs to. So your body only burns fat when you use up more calories than you consume. This “negative energy balance” can be reached e.g. by driving or combine both less food, more exercise.
More muscles burn more energy
Approximately 60-75% of the energy consumption of our bodies is determined by the basal metabolic rate. Even small increases in BMR can therefore play an important role in weight loss and fat burning. The basal metabolic rate per day can be increased by adding more muscle mass. According to experts, the body consumes about 50 calories more per kilo of added muscle mass per day. Even at rest and during sleep, more calories and fat continue to burn – which makes a great long-term sustainable fat burning solution.
Even after exercise, the basal metabolic rate is increased temporarily. The body remains active for several hours afterwards to replenish the glycogen stores, get rid of waste and build muscle. This so-called post-burning effect is greater than strength training and cardio, and depending on the intensity of the workout, can last up to 72 hours. The more muscle that’s developed, the stronger these fat burning effects are shown.
Fat Burning Exercises
The best exercises for burning fat stores are ones that consume a lot of energy – the motto here is: no sweat, no gain. The easiest way to burn calories is through a workout that utilizes several large muscle groups. Two thirds of the human musculature is located in the legs, buttocks and back.
Strength training is suitable for fat burning in two ways: first, strength training increases muscle mass and BMR, and secondly, the muscles are the largest consumers of energy in the body. The more you work out, the more you’ll burn calories and fat.
To improve fat burning you can invest in classic endurance equipment such as cross trainers, exercise bikes, exercise bikes, speed bike or a treadmill. Depending on the intensity you can burn up to 800 calories an hour.
Indoor cycling is more popular than ever. In most gyms indoor cycling, also called “spinning”, is already a regular fixture of the course program. Many studios have their own space for indoor cycling classes and many machines are permanently installed. But thanks to their increasing popularity there are fitness bikes available even for the living room. But what exactly is indoor cycling? And what is the difference compared to stationary bike cycling?
Previously, indoor cycling bikes were for performance training only, used in the field of professional and competitive sports. Today, this fitness program is very popular among women because it not only trains the entire body, but is particularly effective in the fight against those annoying “love handles”. Due to the design of indoor bikes, unlike stationary bikes, the power transmission is better and the movements are rounder and smoother.
When cycling through the city you’ll encounter sloping walkways or other similar types of rolling phases during which you don’t pedal. These phases represent about ten to 15 percent of the total distance. They are omitted in indoor cycling, therefore the basic training intensity is higher. Because of this, you will burn about 400 to 600 calories per hour. The amount varies, however, depending on exercise intensity. Those who stay more in the low range of pedaling intensity will burn fewer calories than those who go all out.
Indoor cycling as a full body workout
For indoor cycling enthusiasts, it’s important not to pick the wrong machine. You should definitely gather as much information in advance about the technical aspects of the equipment and accessories, as well as warranty information.
For both beginners and advanced the Indoor Cycle Speed Bike CRS by Finnlo is a perfect choice. It not only has a very sturdy frame, its 25 kg flywheel also ensures that you can enjoy the highest training comfort with maximum efficiency. Saddle and handlebars are multi-adjustable and thanks to the supplied water bottle, you won’t have to reach far for a drink.
Those who consider themselves true professionals of indoor cycling should also take a look at the Indoor Cycle Speed Bike CRT. Thanks to the SPD-Click system, you can train at home with professional bicycle racing shoes and the built-in LCD display keeps you informed during your workout of all the important health stats, such as your pulse and heart rate.
Conclusion: Whether you prefer the convenience of being at home or you want the benefit of cycling even when the weather’s not ideal, the indoor bike offers a nice alternative. When training with an individual fitness program for burning calories and cardiovascular exercise, nothing beats it.
HIIT (high intensity interval training), as the name implies, is a simple, high-intensity training principle. It consists of short, high intensity sprints associated with moderate reps. A HIIT session might look like this: A 60-second sprint at full speed is followed by a 3 minute recovery period of ligt jogging or walking. Once the pulse is returned to the normal range it’s time to sprint again, and so on. One session is about 20 minutes.
LiSS (low intensity steady state training) is a training principle that consists of a steady to moderate cardio workout. In this case, the intensity should be low enough to where you should be able to talk while exercising with others.
Lactate and anaerobic threshold
Glucose is burned in 2 ways: Either by aerobic exercise (which primarily focuses on the heart) or by anaerobic exercise (which primarily targets the muscles).
Based upon the values of lactate and anaerobic thresholds the amount of ATP (adenosine triphosphate) that is generated can be determined. ATP is a form of energy which is used for all the operating processes in the cells. HIIT leads to a better performance than the changes produced by LiSS. Changes in metabolism are therefore greater than in LiSS workouts because HIIT valuess affect both thresholds. The so-called “afterburn” is higher, resulting in a higher caloric consumption.
LiSS workouts improve the oxygen-carrying capacity of the body, lower blood pressure, reduce stress hormones, and nutrients are banned during training for energy.
The change brings Use
The human body is very adaptable. The more it is exposed to new stresses, the more it will try to adapt. Finding the right balance between the combination of exercise and time is ideal. On days when completed is not a strength training an HIIT workout could be done. Those wishing to run before or after muscle training or endurance training should limit it to LiSS.
The most important thing is that you work out in the first place, doing whatever makes you happy, because then you’ll definitely have the greatest motivation. HIIT is less time-consuming, and seems to be more effective for fat metabolism, but it is much more strenuous. LiSS is not as intense, but time consuming, but the positive effects it provides shouldn’t be ignored.
If you can’t get outside because of the weather, don’t let that stop you. Here’s a great full aerobic workout that will make sure you stay in top shape no matter what Mother Nature throws your way.