When it comes to building muscle and gaining strength from an intense workout, the one thing many people might not know is that you don’t actually get stronger while exercising, but instead in the time between your workouts. This period is known as the recovery period, and it is when your body goes through a really complex process in order to rebuild the micro-tears in your muscle tissue, therefore increasing your strength and muscle endurance.
If you want to get good results in the gym, it is imperative that you do everything you can to help this recovery along, instead of slowing it down – which is exactly what a lot of people do. In this post, I want to focus on some of those things that you might be doing wrong and actually sabotaging your recovery, whether you’re aware of it or not.
Protein is the single most important macronutrient when it comes to working out. A protein molecule is actually just a bunch of chained amino-acids, and these amino-acids are basically the building blocks of muscle. The more protein there is in your system, the more “resources” your body has to reconstitute your broken muscle tissue and make it stronger than before. If you don’t get enough protein during the day, the recovery process won’t be as efficient because the body simply won’t have the means of rebuilding your muscles.
Macronutrients like proteins and carbohydrates are very important when exercising, but you also need to pay attention to your micronutrient intake if you want to have great results in the gym. In short, micronutrients are a single name for everything that our body needs in really small amounts; good examples are vitamins, zinc, magnesium, calcium etc. Zinc, for instance, is a nutrient that is essential for the production of testosterone, and testosterone is one of the key hormones for your strength and recovery. If you don’t have a good micronutrient balance when you partake in intense workouts, you might not get the results that you’re going for, and you also risk compromising your immune system.
This one is absolutely essential. A lack of sleep can have absolutely detrimental effects to your recovery. It’s a little-known fact that most of the growth hormone secretion within your body happens at night, while you’re asleep. In other words, if you aren’t getting enough sleep, your body isn’t secreting enough growth hormone and this will definitely have an effect on how fast you can recover before your next exercise session.
But there’s also a less scientific way to prove that not getting enough sleep is bad for your workouts – have you ever tried going to the gym after pulling an all-nighter in college, before studying for a really big exam? I have, and I can tell you that you get tired much faster, you don’t get as efficient of a workout in, and your mental focus is just so off that you just risk injuring yourself. Being well-rested is very important if you want to get an efficient workout in, and you can quote me on this any day of the week.
We all experience stress at some point in your lives, but I bet you didn’t know that stress can significantly impair your workout recovery. Simply put, recovering from an intense exercise session takes a certain amount of energy, and stress is the ultimate energy drainer. Mental fatigue can often translate into physical fatigue, so the more stress you experience at school in your workplace, the more tired you’re going to feel overall. Try to avoid excess stress as much as possible and you’ll probably find that you have a lot more energy for other things during the day, including working out and recovering from that workout.
If you really want to get good results in the gym, it is imperative that you start being consistent with your workouts. It’s much more effective to exercise three times a week for a consecutive month, then to bust your ass for five days straight with the most intense routine you can think of – and then end up being so sore that you don’t do anything else for the next few weeks. Your body needs time to adjust to the new level of stress that you’re putting it through, and the only way to do this is consistency. Don’t worry about intensity at first, plan out your workouts according to your current capabilities and you’ll see that your recovery will benefit greatly from such a regime.
Although consistency is important if you want to get good results from your workout, it’s also important to remember not to overdo it. Going to the gym and exercising intensely every single day can actually be counter-productive because you aren’t giving your body enough time to recover. Generally, it’s a good idea to take at least a 48-hour break between your exercise sessions, as this allows ample time for your body to rebuild broken muscle tissue.
Finally, if you’re trying to pack on muscle and lose weight at the same time, it’s very important that you keep your calories at a level where you’ll still be able to get stronger. Having frequent, nutritious meals is the best way to do this because this helps your body avoid going into “starvation” mode. You see, when we aren’t getting as many calories as we need to maintain our current bodyweight, our organism will not only shed excess fat but muscle as well. To minimize this (it’s impossible to prevent it completely, unfortunately), you need to take good care of your nutrition, and eat healthy meals at least three times a day, if not more.
About the Author:
Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic-based recipes for herself and her kids.
Do you often find yourself eating well and exercising regularly without seeing the desired results? The truth behind weight loss is simple, however, there are a number of us that don’t do it well enough and become infuriated at the time taken. Once we take a step back and analyze just how we are doing in terms of lifestyle, there are various improvements we could make.
Fat loss can only really happen when you enjoy what you are doing and not eating for the sake of eating, rather than giving your body the necessary nutrients it needs to help you move forward. Regardless, of where you come from and how well you do, there are always ways you improve when dieting and going to the gym.
Your diet should be the first port of call when you are looking to trim a little excess fat. Yes, it can be infuriating when you feel as though you are eating well but never lose any weight, however, you should reconsider your diet. People become obsessed with the thought of burning off excess calories rather than looking at natural, whole foods such as fruit, veg, nuts, oats and more.
That doesn’t necessarily mean you need to cut out carbs, but it means that you time your meals to have potatoes, grains, and rice on days where you are lifting weights and doing a little strength and conditioning. For those rest and cardio days, it’s important to look into protein and vegetables, especially, as you will be putting your body through the paces with cardio. Look to avoid or cut down on bread and sugars, as it can influence your body in more ways than you think.
Far Too Much Eating
If of course, you have cleaned up the good old diet and you still find yourself in an infuriating situation, then it will be down to the sizes of your meals. Yes, eating too much can cause you to stay at the same weight and not improve. When you are looking to lose weight and not tone up, you need to find yourself burning more calories than you are eating, but you need to be careful to ensure that you don’t end up starving yourself. Finding the right balance with your diet is, frankly, one of the most important factors of losing weight and exercising.
Eat as you normally would, however, look at the portions and see where you can make deductions. This will help you from feeling lethargic from overeating and will help your body balance itself. Whether you are snacking in between with whole foods, finding a balance to your diet will come with practice.
Are You Prepared?
There are a number of people who attend a gym session and turn up with clothing that isn’t prepared to help your body during your workout. It can be difficult to image how gym wear can help you lose weight but it helps get a strategy together. With tight clingy clothing, it can give you an objective to reach for in those grueling gym sessions. Not only does it give you an objective, but gym clothes are technologically designed in order to help keep you cool and avoid any unnecessary injuries that could be caused otherwise.
This is why the likes of gym trainers, muscle fit hoodies, track pants and gym t-shirts are tested so vigorously, which in turn can help limit the injuries in sports/training. Whether it’s allowing your body to cool down or it helps you balance your ankles and knees as you are running, you need to be prepared for the gym with your wardrobe. Once you feel prepared, you will be able to push your body to the limits without the fear of injury in the back of your head.
You Can Do Too Much Cardio
We all understand how cardio can be infuriating, especially, as it keeps your heart healthy, can boost metabolism and make you drenched in sweat. That doesn’t necessarily mean that you’re not overdoing it, especially, as you become obsessed with losing weight. Over asserting yourself on the treadmill or putting your body through extra unnecessary cardio can burn into lean muscle mass, which is known to be essential to your metabolism and burning calories.
In the case of too much cardio, you can find your body preparing itself to become endurance focused, rather than losing weight. Your body begins to store energy as fat, to help you keep focused and filled with energy when carrying on for those extra miles.
You Can Do Too Much Lifting
As we’ve mentioned, balance is key. If you solely focus on cardio, your lean muscle mass will drop, whereas if you continue to throw weights around, you’re not doing the necessary cardio to work your cardiovascular system. People are often tricked into believing that working out is solely for the bodybuilders of the world, rather than for those who are actively looking to lose weight.
Building lean muscle and pushing your putting body through strength conditioning is known to be more effective at getting rid of stubborn fats that cardio is not known to burn. If you haven’t done weights in the past then look into doing some form of resistance training that is based on your natural body weight, which can include the likes of squats, lunges, push-ups, and pull-ups. That exercise will build the foundation for you to start with your weight training.
It is a common dilemma to many athletes and fitness trainees whether to stop working out after an injury or continue. The first question you should ask yourself is, “Do I know exactly where it hurts the most?” because if you do not know, it is quite difficult to decide where to begin. Even for your coach to be in a position to help you, they’ll ask the same question, “Where does it hurt and when did you injure yourself?”
Once you know where you’re injured and where it hurts the most you can now, with the help of your coach, decide where to begin. Below are essential tips for training safely through an injury.
You cannot get injured today and wake up tomorrow morning rushing to the gym; your injury is still fresh, and probably the pain is so sharp; If your injury hurts so much that you cannot even lift the shoulder, pack your backpack and go home.
Even if you’re a professional athlete and tomorrow is Olympics, you won’t be helping yourself or the team if you train through strenuous pain and cause yourself a chronicle injury. If you are questioning yourself about whether or not you should be working out while that knee or shoulder hurts that bad, do not do it. Come another day.
You don’t like the idea of staying home because of an injury, but the only possible way you’re getting out is if you’re healed, or the pain softens. Proper nutrition shortens the recovery time quite significantly. If it was to take a month, taking adequate diet will make it two weeks, or one.
Some diets cause inflammation in the body. When walking through an injury, avoid those and take up foods with anti-inflammatory effects. Such foods that promote inflammation include fried foods, eggplants, and many others. Take meals with a good supply of Omega – 3 nutrients.
Organic vegetables are excellent sources of vitamins and essential enzymes that speed up the healing process. Be sure to take enough of fresh raw veggies’ juice. Take at least 8 – 10 fruit servings a day
Because your coach sent you home, it doesn’t mean that you sleep all day long. Use your time off the gym to work towards your recovery. How can you do this? You can do this by doing simple home exercises like using a roller or the lacrosse ball to exercise your muscle spasms and, or adhesions.
Working your recovery at home could also mean you visit your massage therapist or your yoga trainer. You can even do it by icing your injured spot every one hour for ten minutes. You can also, and this is very important, visit your doctor for diagnosis and further instructions.
You’ve rested home enough, and now back to the gym, you’re not entirely recovered. That’s okay; it’s good to be aggressive. Just remember, you’re still training through an injury, and you want to get out safe and able to do full workouts. It is recommendable that you use relatively lighter weights to exercise.
Don’t go to the gym trying every weight to see if you can lift it. Use lighter weights and perform concentrated many reps. Pay close attention to the injured spot to make sure you don’t cross the line and send yourself back home again.
By doing frequent light weight exercises, you activate the target muscle and speed up its healing process.
You’re injured, yes, but that doesn’t mean that you can’t find a way to keep yourself fit as you nurse the injured knee or shoulder. Be creative and come up with ways you can workout at home without accelerating the injury. The idea is to remain in shape and remain healthy.
Try doing short circuit workouts. This will get you remain fit while you allow your injured muscle to rest and recover.
You have seen professional athletes being sent home for six months due to injury and they come back in four; it’s because of the extra effort they put in place during their rehab.
Even in good health condition, improper form while working out, and especially weight lifting can cause your muscles, joints, or tendons to fracture. If you train in critical style, you’re likely to create extra pain and damage to your already damaged shoulder or knee.
There are specific biometrical routes in the body that if adhered to, you can avoid a great deal of injury. Always remember that your legs and arms can only move in specific ways when weightlifting and if you go otherwise you subject yourself to extreme risks of injury.
I repeat this; you’re no use to yourself or the team if you damage your injured muscle permanently trying to come back soon.
If your injury requires a long time to recover, be extra careful not to cause other injuries to your body or imbalance when you train. For example, if you’re off for six months rehab due to a shoulder injury, don’t take all the six months exercising the uninjured shoulder, you’re causing yourself more trouble than you can imagine.
It is not just your uninjured shoulder or arm you’re hurting with your unbalanced workout, the effect goes all the way to your back, legs, and hips. The better thing to do is focus on your lower body exercise. Consult your coach for guidance on how you can balance your workout during an injury.
Workout training, and especially that involving heavy weight lifting demands a lot of energy and perseverance. Sometimes it poses a significant danger when you push and pull those iron weights with all your might. No one wants to “quit,” even when they’re nursing an injury. But at what cost do you continue working out?
Do not feel degraded; injuries happen all the time. They happen to the best world athletes, and they still go through the rehab and come back.
As the saying goes, “no gain without pain.” It is okay to train through pain and injury, but it is not okay to train through a severe injury and severe pain.
It has been some time since you are regularly exercising, doing squats and cardio, but you find no change in your body. You start wondering where exactly you are going wrong. And it frustrates you to the extent that you feel that all your hard work is simply going down the drain. I hate to break this news to you but just because you workout does not mean that you will start losing weight automatically, and will flaunt toned arms and a tight, flat stomach!
The fact is that gaining a healthy body is primarily a lifestyle. You will lose weight only when you stop obsessing over the weighing machine, get hold of a thoroughly enjoyable activity and start visualizing food as a source of energy rather than something that keeps you from getting bored or feeds your emotions.
And it does not matter where you are from or who you actually are, these are some of the big reasons why you have been working out and still not losing weight.
Of course, you should include cardio in your exercise regimen; it maintains the health of your heart and enhances your metabolism as well as helps you sweat once a day. But the thing is that if you engage only in cardio or overdo it then you will only be inviting health issues. For example, if you engage in longer sessions of cardio then it can consequently lower the amount of lean muscle mass in your body, which plays a crucial role in improving metabolism and burning excess calories.
Moreover, it will result in your body becoming excessively endurance-focused, causing it to store energy in the form of fat so that it can reserve plenty of fuel for your cardio sessions. Along with this, you will also find an increase in your appetite, leading you to fall prey to unnecessary overeating or snacking.
If weight loss is driving you insane, take a look at your kitchen. There are some who are so focused on burning their body fat that they hardly take into consideration what they are consuming. You will be surprised to know that your diet forms as much as 80 percent of the total weight loss battle.
And though it is true that the right foods for consumption depend on a lot on your metabolism, body type as well as several other factors, it is good to follow the thumb rule of sticking to whole, natural foods.
It is best to reserve your carbohydrate consumption (such as grains, potatoes, and brown rice) for days of rigorous workout or strength training. On days when you engage in cardio or on a rest day, you should consume only vegetables and protein instead of starchy carbohydrates.
Also, avert consumption of excess sugar, bread, and other processed foods. Search for foods that contain few ingredients on their labels- and if you come across any ingredient that you are not able to read or pronounce then there’s point in consuming such food.
Just because you need to keep control over your cardio does not mean that you cannot enjoy your bike rides or not sign up for the next marathon! However, if your main focus is losing your body fat then there are various other exercise options that are far more effective in helping you lose weight such as weightlifting. The most effective way to grow lean muscles and lose weight is by engaging in strength training apart from cardio. The more you add muscle tone to the body, the more amount of body fat will be burned.
In case you aren’t willing to quit on cardio routine immediately, consider adding interval training to your exercise regimen. Such workouts are way more efficient in promoting hormones that attack stubborn fat. After this, you can consider taking up resistance training. Exercises such as squats, lunges, and pushups offer incredible results in helping you with weightlifting.
Having achieved the afterburn you will find yourself gearing up for the next day. But the next day you should focus on targeting a different group of muscles. You could also chalk out an exercise regimen in which you workout for an entire day (whole body) and engage in stretching, light cardio or total rest the next day.
Rest and recovery are sometimes more essential than exercise. In fact, it is during your rest period that actual burning of body fat takes place. Therefore, take time to recover completely so that you can prepare for the next day of exercising. And don’t forget to listen to what your body has to say. Pushing yourself is good, but loving it is equally important.
Your body will get stressed out when you exercise. If you are able to balance your stress (exercise-related) and rest period, you will gain a healthy and fit body (free from excessive fat). But if you don’t take proper rest, your body will start producing excessive amounts of the stress hormone known as cortisol.
While cortisol is essential at the time of exercise (it provides energy to your muscles), a larger amount of this stress hormone for extended time period can lead to negative effects on your body such as deposition of stubborn fat in various body parts. Apart from exercise, it is also crucial that you maintain your emotional and mental health so that you can achieve an overall body wellness.
Till date there is no such perfect equation for consuming healthy food and working out- everything is based on trial and error method. You need to find out exactly what works for you. Also, spending extra time in the gymnasium does not assure more fitness level. If you are not a bodybuilder or an athlete, there’s no point in spending more than one hour per day in the gymnasium.
Make sure that your exercise is intensity-dependent instead of time-dependent. Remember that if you work harder, your exercise duration should be shorter. It is important that you maximize the time spent on exercising so that you can keep the metabolism level in your body revved for at least 24 to 48 hours. And keep in mind all the points mentioned above so that you can gain actual, visible results from your workout sessions.
Whether you are trying to squeeze into that dress for your Christmas party in a few months, tone up for your class reunion, or already working on your summer body for next year…
From the treadmill to the dumbbells – most workouts and toning strategies require the use of at least one, but typically multiple, pieces of equipment. And, let’s face it, these extremely powerful pieces of equipment can break the bank…
So, if you are looking to get buff, not broke, a budget-friendly home gym is your answer.
Forget about that monthly gym membership that you always forget about until the charge shows up on your bank account, the time spent waiting for someone to get off the equipment you need, and the energy spent driving across town to your gym…
Why do all of that to build your triceps when you could be getting buff right from the comfort of your home?
I don’t know about you, but if I can do it from home, then that is always my preferred choice.
But, I like to save money as much as the next person, so here are some home gym ideas that will fit into just about any budget:
Proper flooring, such as high-density foam mat squares, are cheap and worthwhile. They will help protect both your floor and your equipment from wear and tear.
Most gyms have encouraging signs, loud music, and mirrors to help keep you motivated. Of course, don’t blow the budget on these aspects, but one simple idea I like is to hang up a whiteboard…
On this whiteboard, find an encouraging quote to write up each week, note your goals, write down your workout for the week. The key is to stay involved in your progress and your goals.
Going to the gym does not have to be expensive or a hassle…
Start with a plan for your home gym – what you want to focus on and what is most important to you – then, lay out a realistic budget and figure out creative ways to stick to it.
You will find yourself enjoying your workout, even more, when it can be done in no time from the comfort of your own home.
Smoking is bad for your overall health. The harmful and critical side effects of smoking not only affect the smokers but also affect people around the smokers. Women who have smoking habit have an increased infertility risk as well as are highly probable to take several years for getting pregnant. In reality, passive smoking is slightly minimal harmful to the fertility process than active smoking.
Smoking affects every state of the reproductive process that includes sperm and egg maturation, embryo transport, hormone production and place in the uterus. Along with this, it also damages the essential DNA in both sperm and eggs. Smoking habit during pregnancy always increases the danger of many pregnancy complications such as congenital disabilities and low birth weight.
It also increases the woman’s possibility of experiencing an ectopic pregnancy or miscarriage. The miscarriage risk increases with an overall amount of smoking. If a male also has a smoking habit, it is best for the couple to quit smoking. Some partners face lots of challenges while stopping the smoking habit, so they are seeking for a perfect and hassle-free solution. Using the best e-liquid is an easy way to quit your smoking habit. This post helps you to know the effects of smoking on women’s fertility.
The cigarettes smokers are highly probable to have the fertility issues than the non-smokers. Whether you smoke the cigarettes for several years or smoke lots of cigarettes every day, both these situations lead the risk for your fertility issues. When women smoke, more than seven thousand chemicals critically spread throughout their overall body and their organs. It can later lead to various fertility problems, including:
Along with this, smokers that take fertility treatments likely take more time for getting pregnant. The smokers are highly probable to give the birth to infants with various health issues.
Second hand or passive smoke affects fertility
If your partner has a smoking habit, you can encourage him to quit smoking by trying the safe and best e-liquid. The second hand or passive smoke exposes women to many poisonous chemicals and affect their fertility. The fertility experts state that the passive smoke is nearly as damaging to the fertility as if women are smoking themselves. Most importantly, exposure to the smoke of cigarette for few days can also affect your fertility and health.
The smoking habit among women may experience many problems with the fallopian tubes. It is liable in their fertilization task where eggs and sperm meet. Hence, it can critically make conceiving very difficult. Apart from that, smoking also increases the possibility of ectopic pregnancy.
The miscarriage pain is utterly devastating. Because of the toxins from dangerous cigarettes, smoke is an issue to suffer from the miscarriage problems. Along with this, smoking increases various health problems during pregnancy that includes ectopic pregnancy and preterm labor.
Fertility frequently improves for individuals after they quit smoking. Some studies show that women who smoke can increase their chances of getting pregnant by quitting smoking at least two months before striving for getting pregnant. Stopping smoking habit can also improve the natural fertility, as well as some of the smoking effects, can be quickly reversed. Women who stop smoking before the conception or before the 1st three months of pregnancy minimize their danger of their infant being born too early. Females who stop smoking habit at the beginning of the pregnancy have infants with same birth-weights.
Smoking may influence both the female and male fertility. If you are addicted to cigarette or tobacco for a long time, you will get a higher percentage of problems in pregnancy. It is because of the damages has done to the eggs and sperm. Quit smoking is a safe and healthy way to avoid all these infertility problems. Now, you can find many products to stop the smoking habit, but the best e-liquid make the task easier. They do not include any nasty toxins which are usually associated with the smoking cigarettes. These are unique features of e-liquid that is one of the best ways to quit smoking.
We’ve all been in the market for a magic pill at one time or another. Maybe you’ve tried everything and can’t shed those last 10 pounds, or maybe you just don’t feel like dieting.
Because we’ve all been there at least once, the weight loss supplement market continues to boom. But what works and what doesn’t? Let’s take a close look at seven popular weight loss supplements and how they work in the body.
This weight loss supplement shot to stardom when it was featured on the Dr. Oz show in 2012. It was relatively unknown before and heavily marketed after.
So, what is garcinia cambogia? Well, it’s actually a fruit that looks like a small green pumpkin.
The extract that is marketed for weight loss is taken from the fruit’s skin, and it contains hydroxycitric acid (HCA). As such, HCA is the active ingredient in garcinia cambogia extract.
According to science, there are mixed reviews on whether garcinia cambogia can help you lose weight. One review that looked at 12 studies found that this supplement led to an average of a 2lb weight loss over several weeks.
Another study found no significant weight loss difference between those who took garcinia cambogia and those who took a placebo.
Most of us start each day with a cup of coffee, but could upping our caffeine intake lead to significant weight loss? The research says yes. Time and time again, caffeine has proven to boost metabolism and result in modest weight loss.
One study shows that the caffeine in coffee increases the body’s metabolic rate and kept it elevated for three hours after consumption. Other studies can back up the claim that caffeine causes at least a modest amount of weight loss.
Raspberry ketones are a chemical that is extracted from the raspberry, but the same chemical can be extracted from kiwis, peaches, grapes, apples, and other types of berries.
The raspberry ketones you find in supplements may be a synthetic version of the natural substance.
With the surge in popularity of a ketogenic diet recently, it’s easy to confuse the two. Raspberry ketones may even be marketed as part of a ketogenic diet. However, raspberry ketones have nothing to do with ketosis in the body.
Raspberry ketones purportedly work by increasing the body’s levels of adiponectin, which is a hormone that regulates metabolism and blood sugar. It makes sense in theory because higher levels of adiponectin are associated with weight loss and low levels are associated with diabetes and obesity.
Unfortunately, there are no human studies to support using raspberry ketones for weight loss. There has been rat and in vitro studies that show promise, but researchers have had trouble reproducing the effects with oral supplementation in humans.
Choline is macronutrient that’s important for many bodily functions, including fat burning. You can get choline from many foods, including eggs, liver, cauliflower, brussels sprouts and salmon. But if you want a real choline boost, choline supplements are your best bet.
Choline transports fats from the liver and helps form betaine, which is used in a number of bodily processes. It also helps the liver break down fats so that they can be converted into ATP or energy.
One study shows that choline has been effective at causing rapid weight loss among taekwondo and judo competitors.
For many years, green tea extract has been studied for its weight loss benefits. The extract of green tea is believed to work by increasing norepinephrine activity, and norepinephrine is a hormone that helps the body burn fat.
The active ingredient in green tea extract is an antioxidant called EGCG that is believed to aid in weight loss. A 2008 study found that green tea is effective at reducing body weight in the obese. Another study found that catechins from green tea decreased body weight and helped maintain that weight loss.
Green tea extract is generally well-tolerated with very few side effects reported.
Conjugated Linoleic Acid (CLA) is a trans fat, but it’s considered one of the healthier ones. You’ll find CLA in cheese and butter. Although these things may be associated with weight gain, CLA may help reduce appetite, boost metabolism and help break down body fat.
One review of 18 studies found that taking CLA supplements resulted in losing about 0.2 pounds per week for up to six months. So, CLA isn’t necessarily a quick fix, but it may result in steady and sustained weight loss over time.
The downside to taking CLA supplements, though, is that the side effects can be undesirable. CLA may cause digestive issues and have harmful effects over the long term.
The bitter orange fruit contains a compound called synephrine that is related to ephedrine. Ephedrine used to be a popular ingredient in weight loss supplements, but it has been banned due to serious side effects.
Although synephrine shares similar characteristics to ephedrine, it isn’t quite as potent, so the side effects aren’t as typically severe. Still, the side effects it does have are related to heart function, so take caution when using synephrine.
Studies have proven that the synephrine found in bitter orange supplements can lead to significant short-term weight loss. One study also shows that synephrine can reduce appetite and significantly increase fat burning.
As it turns out, there may be a magic pill after all. If all you’re looking for is to lose weight, you can do so with any of the proven weight loss supplements on this list (including caffeine, choline, bitter orange and green tea extract). But you should also research any weight loss supplement before wasting your money. Not all of them have been proven to help people lose weight. On this list, we’ve evaluated a few that seem to come up short. This includes raspberry ketones and possibly garcinia cambogia.
When you’re considering a weight loss supplement, you should also consider side effects. For example, the side effects of bitter orange may be more than you’re willing to accept. Instead, you may want to consider effective alternatives with fewer side effects, such as caffeine and green tea extract.
Belly fat, also termed as visceral fat, can not only be a nuisance on making your clothes feel tight but can also lead to health risks. This type of fat has been scientifically proven to cause heart diseases and type 2 Diabetes, just to mention a few. Despite being the most commonly used unit for body weight classification, BMI may be misleading when it comes to predicting one’s potential risk of metabolic diseases. This is because people with excess belly fat are at a greater risk even if they appear healthy from the outside.
Losing this fat is not an easy task, but there are several practices and habits one can apply to reduce excess fat. Below are ten practical tips to lose abdominal fat based on scientific research and studies:
Soluble fiber sucks up water to form a gel which assists in slowing down food as it passes through the digestive system. In turn, one feels full and as a result, eats less. This type of fiber also decreases the number of calories that the body absorbs from food. Excellent sources of soluble fiber are Brussels sprouts, legumes, avocados, shirataki noodles and flaxseeds. According to scientific studies, it has been found that for every 10-gram increment in the intake of soluble fiber, belly fat gain decreases by 3.7% for five years.
Alcohol, in small amounts, can have health benefits but is seriously dangerous if taken in high quantities. Excessive consumption of alcohol has been linked with an increased risk of excess fat storage around the waist (central obesity). This is because alcohol consumption makes one gain belly fat. A recent study carried out on a total of more than 2000 people showed that those who drank less frequently but took more alcohol on the few days they drank had averagely more belly fat than those who took small amounts on a daily basis after two years. This survey proved that limiting the amount of daily alcohol intake is an efficient way of reducing belly fat.
Proteins are vital nutrients in the body for fat control. Consumption of high protein amounts triggers the release of PYY (the fullness hormone) which decreases one’s appetite and in turn promotes fullness. Proteins also release one’s metabolic rate and help the body to retain muscle mass during weight loss. Protein sources include fish, meat, eggs, whey protein, and dairy. People who include traces of the above sources in their diets have been found to have a less concentration of abdominal fat in comparison to those who rarely take protein-rich meals.
Reducing carb intake, especially the refined ones, can be very advantageous in fat loss. Diets that have a carb concentration of under 50 grams are recommended for people who are at the risk of type 2 diabetes(overweight) and women with PCOS (polycystic ovary syndrome). A better practice would be replacing refined carbs in your diet with starchy carbs that are unprocessed. The Framingham Heart Study contacted over the past decade proved that people who consumed high amounts of whole grains are 17% less likely to build up excess belly fat than those who take high amounts of refined grains.
Sugar-sweetened beverages consist of elements of liquid fructose which is a primary cause of fat accumulation. Sugar drinks are even more dangerous than high-sugar foods. This is because the brain does not similarly process liquid calories with solid ones. Instead, the liquid calories are stored as fat in many parts of the body, including the belly. One ten-week study showed a significant gain in abdominal fat in people who took beverages with high amounts of fructose. Such drinks include punch and sweet tea, alcoholic mixers with sugar contents, and soda.
Coconut oil has been listed among the healthiest fats for human consumption. This oil contains medium-chain fats which boost metabolism and reduce the amount of fat the body stores as a result of high-calorie intake. One should averagely take 30ml- two tablespoons- of coconut oil each day to boost loss of belly fat. In a study to test the efficiency of coconut oil in belly fat reduction, obese men were given 30ml of coconut oil daily for 12 weeks after which an average layer of 2.86 cm of fat was lost from their waist with no changes made to the rest of their diet and daily routine.
Since coconut oil still carries high amounts of calories, it is advisable to replace cooking fat with coconut oil rather than adding it to a diet containing cooking fat.
Apple cider vinegar is known for its benefits in lowering blood sugar levels. It consists of acetic acid, which is very crucial in reducing abdominal fats in humans and animals according to scientific studies and experiments. A controlled study on obese men who took a single tablespoon of the vinegar per day showed an average loss of 1.4 cm from their waists after 12 weeks. It is recommended to take an average of one to two tablespoon of apple cider vinegar each day to boost fat loss for the obese people and maintain harmless levels of fat for individuals with standard body sizes. You can also try acv and garcinia cambogia combo to boost your weight loss. It has been recommended by many.
Weight lifting, also called resistance training, is very essential for burning fat and gaining muscle mass. Continued weight lifting reduces fat since the excess fat is released to produce the energy needed for the exercises. As the fat is burned down, one gets an added advantage of muscle build-up. Both strength training and aerobic exercises(cardio) are recommended for people with type 2 diabetes, fatty liver disease, and prediabetes. Overweight individuals have been found to lose excess body fat, including belly fat, upon undertaking such exercises.
Stress triggers production of cortisol (stress hormone) by the adrenal glands. According to research, high levels of cortisol increases appetite. This leads to intakes of large amounts of food, in which the chances are high that more fat will be consumed. Consequently, more excess fat will be stored in the belly as high-fat amounts are received in the body. Women with large waists have a tendency of producing more cortisol in response to stress. Increased cortisol leads to more abdominal fat gain hence such women are at a higher risk. Meditation and yoga are very effective methods of relieving stress and depression.
Workout injuries can occur to anyone and at any time. Even the most professional athletes get injured, making it tough for them to continue on their journey to fitness with ease. This is because they have mastered how to recover from an injury without causing any further damage to themselves.
There are numerous injuries that you may receive during a workout, and here are the most common ones to watch out for:
It is essential that you know how you can stay strong mentally and also keep in shape physically. Don’t miss these essential fitness injury recovery tips:
Some injuries take unnecessarily long to heal as the injured person does not take the time to find out exactly what the problem may be. This happens when you may discount pain as a simple injury, especially when you are working out, instead of a real injury that could cause you long time suffering. The moment that you feel any pain, especially pain that persists, seek help from a doctor to find out the nature of the injury. This will help prevent you from making a simple injury much worse and negatively affecting your fitness in the long term.
In the middle of attaining great form, the last thing that you may want to do is take the time to rest. However, it may be the wisest thing that you do if you are hoping to recover completely from a fitness injury. Resting means that you do not have any movement at all, until such a time as you cannot feel any hint of pain on the part of your body that was injured. Your body needs time to reset and repair itself, and you pushing through an injury could lead to long term damage.
Your body needs the right food to ensure that healing takes place, and this is only possible by seriously looking at the diet that you are consuming. When you are looking to rebuild your joints or help to heal muscles, you need to stop consuming sugars, alcohols as well as white flour. Furthermore, your focus should be on intaking protein to aid tissue repair as well as being as hydrated as possible. After you have just recovered from an injury, and truly every time that you work out, ensure that you consume plenty of water before you begin exercising, while you are exercising, and within thirty minutes to an hour of finishing your workout.
With knowledge on what the problem may be, you should work towards preventing further injury or affecting the entire recovery process. This could begin by ensuring that your joints and muscles have incredible support. Someone recovering from a knee injury, for example, could benefit from a brace or other orthotic aid which helps stabilize and compress the joint – see more here. This will help you to keep your knee in place so that you are safe from twisting it or damaging your muscles any further as you work out.
When you are working out, warm your muscles up with dynamic stretching through activities like brisk walking or plyometric jump squats, and then do cool down with exercises like static stretching and walking when you have completed. This has to do with your heart rate, and ensuring that your muscles, as well as your joints, are prepared for a change in your momentum. Warm ups, as well as cool downs, should be done within at least 10 minutes. Once complete, you need to do some stretching which will help to elevate your flexibility. When you have tense muscles, your risk of getting injured increases substantially.
You may also inadvertently overuse some of the muscles on your body if you are repeating the same exercises over and over again. To prevent issues and injury that may arise from this, it would be good for you to consider cross training. This means that you spend one or more days of your training schedule completing an activity different from your normal weight liftings circuits like cycling, rowing, or swimming.
For your body to recover from a fitness injury, there are certain things that you can do immediately you realize that you are hurt. These include:
When facing a fitness injury, you are bound to get frustrated as it may interfere with your overall workout goals. It is worth noting that everyone has dealt with this issue at some point. The first steps that you take towards recovery are usually the most important. Bring down the swelling, to begin with, and then consider what you are consuming as food and the amount of rest that you can take. Ensure that you seek help from a qualified medical practitioner. When you go back to train, you should remember what caused you the injury and take preventive measures so that it does not happen again.
Dealing with an injury is also important to make sure that you are mentally able to go back and manage your overall fitness. With fitness and exercise, you will be more confident and strong. Put together a plan for your rehabilitation so that you can gauge your progress.
The 310 meal replacement shake gives people a unique way to lose weight using their Tri-plex protein blend. The mission of the company is to produce a quality product, that exceeds industry standards, as you’ll see in this 310 shake review.
The 310 shake is a meal replacement shake, with a special tri-plex protein blend of whey protein isolate, whey protein concentrate, and milk protein. Essentially, meal replacement shakes are meant to be used as a replacement for a meal, just as the name implies.
The 310 shake advertises that you should consume 2 main meals a day, and then have the third as one of their shakes. As a result, you will lose a significant amount of weight within a few weeks.
As well as being a meal replacement shake, the 310 shakes also claim to help prevent cravings and reduce your appetite while providing your with “total nutrition”.
So, what’s actually in the 310 shakes as far as ingredients?
To really understand how well the 310 shake works for weight loss and health purposes, we first need to understand what’s inside the product.
One of the main ingredients in the 310 shake is protein. The company says that they have a special tri-plex protein blend, which we covered a little earlier in this article.
While this may sound appealing and “fancy” to some, it really isn’t, as many protein supplements use a blend of different proteins.
That being said, each of the protein sources in the 310 shakes is high quality. The proteins contain a lot of essential amino acids, which are key to muscle development and growth. Each also has a high level of bioavailability, which essentially means that your body can process it more efficiently, thus giving you better absorption. These sources of protein are far superior to pea and soy proteins.
Including protein in a meal replacement shake is practical, and makes a lot of sense. Protein is a very important macronutrient, the most important some would say, and it’s good for suppressing hunger.
It’s been shown that people who consume higher protein diets have a significantly higher basal metabolic rate (the number of calories we burn while doing nothing). Which essentially means that the more protein you eat throughout the day, the more calories you will burn while at rest.
And, as I just mentioned, protein is the one macronutrient that will keep you full for the longest period of time. Studies have shown that eating more protein does, in fact, reduce hunger, which means you’re less likely to snack on unhealthy foods throughout the day.
All this being said, the increase in your metabolism and the decrease in eating due to protein consumption can lead to significant weight loss over time. But, it’s important to note that one serving of the 310 shake only contains 15 grams of protein.
The second main ingredient in the 310 shake is fiber. Each serving contains 5 grams.
Also, like the protein, the fibre comes from a blend of fiber sol, cellulose gum, and xantham gum.
The reason that adding fiber to your diet is good is that of its absorptive ability. Which is why it is said to help increase weight loss.
When you eat fiber, essentially what it does is absorb moisture in your stomach, and then it expands which is why you get that full feeling.
This is where the 310 shake really shines, as I’m sure you know if you’re reading this 310 shake review. The 310 shake has a large assortment of vitamins and minerals, which is important for maintaining overall health.
Most of us consume a diet that leaves us deficient in many of the essential vitamins and minerals. As such, it’s important for us to get those important nutrients from other sources, such as the 310 shake, or Shakeology.
Getting enough vitamins and minerals is essential for basic bodily functions, such as digestion, immune system functions, and our nervous system.
>>You can read my 310 Shake vs Shakeology review by clicking on the link.<<
The short answer is yes, it does.
The single most important factor when trying to lose weight is to be in a calorie deficit. Which is why the 310 shake is great for this.
Since the 310 shake only contains 90 calories, simply by substituting it for one meal a day will drastically reduce your daily calorie intake. If you were to replace two meals a day, you would lose even more weight in a shorter period of time.
If used properly, the 310 shake is certainly a good option for helping you lose weight.
Also, since the product contains quality sources of protein and fiber, it is very efficient in helping you suppress hunger and cravings.
All things considered, the 310 shake is one of the better meal replacement shakes on the market because of its quality sources of protein, fiber, and vitamins and minerals.
It’s a nutritious shake, that will help you get all the essential nutrients that your body needs while helping you remain in a calorie deficit so that you can lose weight.
It’s worth mentioning that even though this is a weight loss product, it is not a magic bullet that will make you lose 20 pounds in a single week. To truly get the best results using this product, it’s advised that you incorporate it with the use of a workout program, like Focus: T25, P90X3, PiYo, or any other good workout routine.
And finally, make sure to consult your primary physician before making any changes to your diet, or workout routine. If you have any further questions, make sure to leave a comment in the comment section below, and I will try to answer it as best as I can.