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Strength training is more than just pumping iron. It can help you lose weight, gain strength, and stay healthy.
Strength training involves using weights, resistance bands, machines or even your own body weight to build muscle and strength.
As we age, our muscles naturally weaken, making strength training all the more valuable in helping us stay strong as we get older. Given the endless benefits of strength training—including improved mood and sleep—it’s no surprise that it’s one of the most common forms of exercise among adults in the United States.
Scroll through to find out why you need to include strength training in your life and fitness regimen.
Strength training is one of the best ways to build stronger bones. The force of the weights makes your body adapt to the external pressures and loads, growing stronger in order to cope. Consequently, your bones will grow stronger.
Strong, dense bones can help prevent osteoporosis, a disease that weakens bones so much that they break easily. When you have osteoporosis, it can be hard for doctors to treat because there’s not much they can do about brittle bones other than prescribe medication or surgery.
A balanced strength training program will make you a tougher and more resilient organism, as a result you will be harder to hurt and injure.
It can also help you avoid future injuries by increasing your core strength, balance, posture and coordination.
Your body is more likely to get hurt if it’s weak — especially if you engage in repetitive activities like running or cycling for many miles at a time. If an injury does occur, strength training may be able to help speed up your recovery time by keeping muscles strong during the healing process.
Strength training is not only good for your central nervous system, muscles and bones, but also for your metabolism.
It boosts the number of calories you burn throughout the day by increasing your total muscle mass.
Muscle tissue is metabolically active, meaning it burns more calories than fat does. The more muscle you have, the higher your metabolic rate will be both at rest and during exercise. This means that even when you’re not lifting weights or hitting another workout, strength training can help you stay lean and keep off excess body fat.
In addition to its immediate effects on strength and muscle tone, weightlifting also helps keep metabolism high after a workout ends because of an increase in resting metabolic rate (RMR).
RMR accounts for about 60% of daily energy expenditure; this means that if someone has a lower RMR than others their bodies will burn fewer calories than those with higher RMRs even if they aren’t doing anything active.
As you strengthen your body, your mind also develops. You start to realise new things about yourself:
These mental benefits carry across well to other areas of life as well.
The confidence that comes from lifting heavy has been known to boost self-esteem, improve mood and even increase focus and productivity at work.
Strength training can help to improve your sports performance by:
As you get stronger, you also increase your ability to produce force—the push that allows you to lift heavier weights or move objects with greater ease.
Your muscles will be able to generate more power, which means your movements will become faster and more efficient both in and out of the gym.
Strength training is a great way to boost your mood and overall well-being. The effects of strength training on your body can include:
You’ll also experience better body image, which can help you feel more confident about life in general.
Even if you don’t see immediate changes in the mirror, strength training will make a difference over time that will become noticeable as you continue with this routine.
When you participate in strength training, your body becomes more efficient at using oxygen to break down food and store it as energy.
This creates a natural boost in how much energy you have throughout the day. Just by adding one or two extra sets to your workout each week, you can increase your overall capacity for physical exertion.
This doesn’t mean that if you start strength training today, you’ll instantly be able to run marathons or have endless supplies of energy; however, regular exercise does help your body make better use of the nutrients it consumes so that they’re more readily available when needed by the muscles during workouts.
Testosterone is a hormone that is responsible for many male characteristics, including body hair and increased muscle mass. It also plays an important role in maintaining the sex drive.
Testosterone levels peak at puberty and decline as we age, which leads to muscle loss, decreased sex drive and other health problems. As such, men who want to maintain their sexual health may want to focus on increasing testosterone levels. Weightlifting has been shown to increase testosterone levels by almost 15 percent on average within 24 hours after a workout session. This effect can last up to two days after each session or until you work out again.
The increased release of growth hormone during exercise also stimulates the production of insulin-like growth factors 1 and 2 (IGF-1), both of which are essential for normal bone development as well as cell regeneration. These factors play key roles in improving your overall strength while also stimulating new muscle tissue growth!
It’s no secret that sleep is critical for recovery. If you don’t get enough, or if you’re not getting the quality of sleep necessary to recover from exercise, your body won’t be able to perform as well on the next day’s workout.
Strength training (done properly) will leave you tired and satisfied, and help you drift off to sleep at night.
But getting better sleep doesn’t just impact how you feel during workouts—it also affects your testosterone levels and cortisol (the stress hormone).
A study in PLOS One found that higher testosterone levels were associated with more hours of sleep each night, while lower cortisol levels were associated with less time in bed each night.
So, if it seems like all those late-night Netflix marathons are catching up with you at work or the gym, now there’s scientific evidence to back up your suspicions!
Another excellent benefit of strength training is that you no longer have to waste time on long, boring cardio sessions.
Cardio has its place in any workout routine and can be a great way to get into shape. But it’s not as necessary for fat loss or muscle gain as many people think it is.
In fact, doing too much cardio can actually hinder your progress in the gym by draining energy levels and making you less motivated to train hard during weight training sessions.
If you want more energy for strength training then short, intense burst of cardio will get the job done for you.
If you are serious about your fitness, strength training is a key component. It’s not enough to work on cardiovascular fitness and endurance; without strength training, you won’t achieve the full benefits of any exercise routine.
Strength training is essential for muscle growth and repair, which is absolutely necessary for long-term health and wellness. Strength training also helps prevent injury by building up muscles that support joints and absorb shock from movement or impact during exercise or daily life activities. Finally, strength training improves posture so that you stand tall throughout the day—even when sitting at your desk!
This next section will outline a selection of the most popular and effective strength training programs so that you can get started.
The 5×5 strength training program is a workout routine designed to add muscle mass, increase strength and reduce body fat.
When following this program, you will be doing five sets of five repetitions for each exercise in each workout.
For example, if you are working out your chest on Monday, you would do five sets of five reps for bench press. You will rest at least 60 seconds between each set and at least two minutes between each exercise.
The first few weeks you should start out with relatively light weights until your muscles get acclimated to the new routine.
As time goes on, add additional weight to your lifts until eventually you’re lifting at least 80% of your maximum capacity for each lift (your one rep max).
Jim Wendler’s 531 strength training program is a popular program with bodybuilders and powerlifters.
The Wendler 5/3/1 is a strength cycle over 4 Weeks. Starting with 5 reps in the first, 3 in the second, and a mix in the third week, before deloading in the last week.
The last set is always an AMRAP. Out of the results you get in this AMRAP, the program calculates your new 1 rep max.
Mark Rippetoe’s Starting Strength Program is a strength training program designed by Mark Rippetoe to get novice lifters strong in as little time as possible.
The program has been around for years, and it remains popular because of its simplicity.
The program has three main components: the squat, press and deadlift. These are all compound exercises that allow you to lift heavier weights than isolation exercises like bicep curls or triceps extensions.
By focusing on these three lifts for two days per week, with one day off between each workout day, you’ll get stronger over time with minimal risk of injury—and who doesn’t want that?
What to Eat to Refuel After Working Out
Eating to refuel your body after a workout is just as important as working out itself.
You need to eat protein, which can be found in meat, eggs and fish. You also need to eat complex carbohydrates, such as whole wheat bread and brown rice.
Carbohydrates replace depleted glycogen stores and give you energy for your next workout.
Protein is a macronutrient that helps you build muscle. It’s an essential nutrient, meaning your body needs it in order to function properly. Protein is found in foods like meat, seafood, eggs and dairy products.
However, there’s a lot of debate about how much protein you should be consuming on a daily basis for optimal health benefits. Some experts say that 0.8 grams per kilogram (2 pounds) of body weight per day is the minimum amount required for healthy living; others believe the ideal amount is 1 gram per kilogram (2 pounds), which will help you build muscle faster during workouts and repair damaged cells after they’ve been broken down by exercise.
The importance of getting enough protein after a workout cannot be overstated: It can assist with muscle growth as well as bone health because it provides amino acids—the building blocks of protein—to help rebuild damaged muscles after exercise sessions such as weightlifting or sprinting.
You should consume a variety of protein-rich foods. Some examples are:
Complex carbohydrates are digested slowly and release energy slowly, and they tend to have a low GI value.
This means that the body will store less of the energy from these foods than it would if you were eating simple carbohydrates. This is good news for your overall health and fitness goals because complex carbohydrates provide more fibre and nutrients than simple sugars, which means you will also feel fuller for longer.
They help to avoid energy spikes and lulls.
Simple Carbohydrates often contain high levels of harmful trans fats (which contribute to heart disease), while complex carbs usually only have small amounts as part of their chemical structure.
Examples of Complex Carbohydrates Foods
Complex carbohydrates are found in whole grains and cereals, such as brown rice, whole wheat bread and pasta.
Simple carbohydrates are found in foods like white breads and pastas, processed breakfast cereals, soft drinks and fruit juices that have been heavily processed or sweetened.
Complex carbohydrates break down slowly into glucose (blood sugar) which means they provide a steady supply of energy to the body for longer periods of time than simple carbohydrates do.
Strength training is one of the best ways to build lean muscle mass, reduce body fat, improve your physique and sports performance, increase testosterone levels, strengthen bones, balance hormonal levels and make you look and feel much better in general.
Written by Hafthor Bjornsson, CEO of The Outdoor Fitness Society.
Weight loss is the process of losing weight by reducing the total number of calories in a person’s diet and/or increasing physical activity. The term often refers to reducing excess body mass, especially fat, as opposed to simply a reduction in weight. It is possible for people who are overweight or obese to be healthy. Health problems may arise from being overweight or obese, but it does not mean that losing weight will make someone healthier.
You can lose weight by exercising, eating right, and drinking water. It is the loss of body weight from fat, or unwanted weight, due to a person’s lifestyle and diet.There are many reasons for wanting to lose weight. A person may want to improve their physical appearance, increase their mobility, or decrease the risk of developing obesity-related diseases such as type 2 diabetes, heart disease and certain types of cancer.
The goal is usually to reach or maintain a healthy weight. Weight loss can be achieved by reducing calorie intake, increasing physical activity, or both. Achieving sustainable weight loss may involve changes in diet and exercise habits that can be maintained over time.
Weight gain is the accumulation of fat in the body. It can be caused by a number of factors including genetics, environment, and lifestyle choices.
The two main factors that cause weight gain are genetics and lifestyle choices. Genetics are responsible for 60% to 80% of a person’s weight while lifestyle choices account for 20% to 40%. A person’s genes determine their predisposition to obesity and how they react to certain foods. For example, some people have difficulty breaking down carbohydrates which leads them to store more fat than others. Lifestyle choices mainly include diet and exercise habits that are influenced by culture, food availability, time constraints, etc.
There are several reasons that can cause weight gain. Some of these include, but are not limited to, medications, diseases, and lifestyle choices.There are many different types of medications that can cause weight gain. These include antidepressants, blood pressure medication, cholesterol medication, and painkillers. The side effects of these medications range from mild to severe and depend on the type of drug being used.
If you have recently started taking any new medications or increased your dosage due to a change in your health condition then it is important to keep an eye on how much weight you are gaining as a result of this change.
Hormonal changes can cause weight gain. Hormones are chemicals in the body that regulate processes like growth, development, and metabolism. In women, the hormones estrogen and progesterone may cause weight gain. These hormones are mainly produced by the female reproductive system and are also involved in other functions such as pregnancy, breastfeeding, and menstruation.
Weight gain can be caused by a number of factors, and food addiction is one of them. The term “food addiction” is often used to describe a person’s inability to control their intake of certain foods. Nowadays, the term “food addiction” has been used in different contexts. It is often used to describe the inability to control an individual’s intake of certain foods.
An addiction to food is a strong desire to consume certain types of food, even when you are not hungry. It can lead to overeating, which in turn can lead to weight gain and obesity. There are many reasons for this addiction. The most common one is the feeling of comfort that we get from eating certain foods. Certain foods can also have addictive properties in them, such as sugar, fat and salt.
The home remedies for weight loss are not a new concept. People have been relying on them to lose weight and gain muscle mass. It is one of the most popular home remedies for weight loss.
Lemon water is a great way to detoxify the body from toxins, improve digestion, and boost metabolism. It also helps in losing weight by increasing the body’s fat burning abilities.
Honey has been used as a natural sweetener for centuries and can be an excellent substitute for sugar in many cases because it contains fewer calories and more nutrients than sugar does.
Lemon water with honey helps in increasing the metabolism and also detoxifies the body. Lemon water with honey is a great drink to have in the morning. It also helps you feel full and satisfied. There are many other home remedies for weight loss that can be used to keep a person healthy, such as consuming green tea, having a good night sleep, eating more vegetables and fruits etc.
Cinnamon and honey infused tea is a great way to lose weight. It has been found that this drink can reduce the appetite, increase the metabolism, and help in weight loss. The cinnamon and honey infused tea is a simple recipe for weight loss. All you need to do is mix one teaspoon of cinnamon powder with one tablespoon of honey in a cup of hot water. You can add some lemon or ginger as well for flavor.
Yoghurt is an excellent remedy for weight loss. It has high protein content and is rich in calcium, which helps maintain muscle mass. It can also be consumed as a substitute for high-calorie snacks.
The best way to lose weight is to eat healthy, exercise and maintain a balanced diet.
Yoghurt can be consumed with or without sugar as per the taste of the person. It can be consumed with fruit, mixed with cereal or added to a vegetable soup. Yoghurt can also be used as a substitute for sour cream.
Curry leaves are one of the best natural remedies for weight loss.Curry leaves are a rich source of antioxidants, which help reduce your cholesterol and triglyceride levels. They also have anti-inflammatory properties that can prevent heart disease and stroke.
Curry leaves not only provide you with all the nutrients that you need to stay healthy but they also help regulate your blood sugar levels. So, if you want to lose weight naturally, just consume curry leaves! Curry leaves have a number of health benefits. The most popular one is that they are a great way to lose weight.
Curry leaves have been used in India for centuries to treat various ailments and diseases. The major use of curry leaves is in Ayurveda, which is the traditional medicine system of India.
The first step to weight loss is to limit your intake of added sugar. Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.
Added sugar can be found in many foods and drinks that are not typically thought of as sweet, such as breads, pasta sauces, and salad dressings. The best way to know how much sugar you’re eating is by looking at the nutrition label on the food packaging.
We have been told since we were kids that if we want to eat less, then we should use a smaller plate. But what about the other side of the equation? What about using a larger plate to help us feel full and satisfied with an appropriate portion size?
The size of the plate you use can have a significant effect on how much you eat. Research has found that people tend to eat more when they are served food on large plates than when they are served the same amount of food on small plates.
Eating slowly will help you to maintain a healthy weight. When you eat quickly, your body does not have time to register that it is full. Eating slowly is a natural way to curb the amount of food we eat in one sitting. It takes about 15 minutes for your stomach to tell your brain that it’s full.
It is important to take the time for yourself and enjoy your food. It reduces stress and makes you feel more satisfied after eating. Slowing down your eating pace can also help with weight loss because it allows your brain to signal when you are full and should stop eating.
One of the best home remedies for weight loss is Aloe Vera Juice. It is a natural and healthy drink which has many benefits. Aloe Vera Juice is a plant-based drink which is loaded with vitamins, minerals and other nutrients. It also has a high content of polysaccharides that help in weight loss by boosting the immune system and regulating blood sugar levels.
Aloe Vera juice is a natural drink that has been used for centuries. It has many benefits such as boosting the immune system, treating constipation, skin care and hair care.
It also helps to lower blood sugar level and cholesterol levels in the body.It is important to keep in mind that while Aloe Vera Juice is a great way to lose weight, it should not be used as a substitute for healthy diet.
Cucumber is a low-calorie food that is rich in water and nutrients. It helps in digestion, regulates blood pressure, and reduces inflammation. Cucumber also helps in improving men’s wellness.
Cucumber is an excellent weight loss tool because it contains fewer calories than other vegetables. It also has a high water content which makes it a good choice for dieters. Cucumbers are rich in nutrients like potassium and magnesium which can help maintain healthy blood pressure levels and reduce inflammation.
Water and citrus fruit juices are not only healthy but also help in weight loss. Water and citrus fruit juices are good for weight loss because they have low calorie content and rich in water content. Water consumption is essential for weight loss because it helps reduce hunger by making you feel full and satisfied.
The water content in the body is important because it helps increase metabolism which in turn will help you lose weight. Citrus fruits also contain a lot of water, so drinking them regularly will help you lose weight as well. The water content of these drinks causes a feeling of fullness, which can help reduce the calorie intake. This is because the body needs to expend more energy to heat up the cold liquid than it does for warm drinks.
Rose water is a popular ingredient in many beauty products and treatments. It also has properties that can help with weight loss. You can make it by boiling water and adding a few rose petals in it. Drink this twice a day for two weeks, and you will see results.
The benefits of rose water are not just limited to the skin. It is also used as a home remedy for various ailments like headaches, nausea, constipation, and even weight loss.
Ginseng is a plant that is used in traditional Chinese medicine and in some other forms of traditional medicine. It is known to have many health benefits and has been used as a natural remedy for weight loss, as it can help balance the body’s metabolism and boost the immune system. Ginseng has been used for a long time as a dietary supplement for people who want to lose weight.
Black pepper is an age-old spice that has been used in many cultures and civilizations. It has a rich history of use as a culinary ingredient and also as an herbal remedy.
In Ayurveda, black pepper is considered to be a digestive stimulant. It stimulates the production of hydrochloric acid in the stomach, which helps break down food more efficiently. This leads to improved digestion and faster weight loss.
I am Dr.Rajender Singh. I have done DMLT in 2003 , then D.Pharmacy and after that I have done a Master Diploma in Panchagavya . I am a founder and president of Jeevan Herbal pvt ltd. at Panchkula (Haryana). I am an expert in making ayurvedic medicine for sex. I have 18 Years of experience in Ayurveda. I believe that the most basic of Ayurvedic habits can change our whole lives.
Digital Media has given wings to many business ideas, professions and careers options that we never knew existed. From the digital form of journalism to blogging, digital media indeed is one of its communication modes. Years and years are invested in becoming an astronaut, a doctor, or an engineer only to witness how things go online quite easily.
Covid has indeed given people a wake-up call to start looking after their health and spread health awareness among others as well. Digital media has also spread health blogging as a widespread career option. Recently while I was scrolling through my Instagram, I witnessed the sudden appearance of a girl who trains in exercises to shape the facial features.Continue reading
Here i will be sharing my experience of how i have lost my weight in the lockdown while all the gyms were closed. I tried various kinds of exercises which could help me in reaching my goal and I found these 7 Exercises very effective.
Walking: Walking helps you in burning calories and losing weight. Regular walking is the best exercise you can do at home to lose weight and be healthy. On an Average you must walk for upto 5KM which is 45min to 1 Hour of fast walking.
Push Up: Push ups are the most wonderful exercise to work your whole body particularly your chest. Place your hand on the sides of your chest and support your body weight on your hand while lying face down. Now lift your body up as a single unit and lower it back to the starting position by ending the elbow.
Bridge: This is a simple exercise you can do at home. Lie down at your back and bend your knees with your feet on the ground. Then lift your hip up and lower it back to the normal position. And repeat it at least 10 times.
Squats: This is the best exercise for beginners and also for advanced level training. Start with your feet at the same distance as the shoulder. Then lower your hip as you are sitting on the chair make sure that the keen stays in line with the ankle. Come back to the starting position and repeat.
Skater jumps: This is a good cardiovascular exercise and a simple leg exercise at home to get into a semi squat position. Then leap to one side and land on the leg whose side you are jumping to and repeat the same on the other side.
Jump Ropes: This is one of the most easy cardio exercises at home. You can begin with a simple set of jump ropes and then move on to the more complex arm patterns and type of skipping such as double unders.
Walking lunges: Lunges are great muscle exercise for legs. It also works on your core. Start with your feet together. Take one big step with your right leg. Then lower the knee of the left leg and bring back to the floor. Bring the knee back to the starting point and repeat it in the opposite direction.
Here is A pro Tip for you all who want to lose weight at home. There is an App Named FitsApp where you can book an online live fitness session. There will be a dedicated trainer who will be helping you out throughout the session which will give a boost up your workout session and also you book a fitness trainer at home.
Mahatma Gandhi once said, “It is health that is real wealth and not pieces of silver and gold.” When we learn our father of the nation proclaimed the importance of the invaluable asset i.e. Health, there’s nothing much left to say.
Staying healthy is not a choice. It is the only way you can live a happy and fulfilled life. You may be stressed, angry, and tired of struggling in key aspects of your life and all of it can adversely affect your health. Does that mean, you leave it all and escape? No, that is not the solution and you know it. You want to be responsible and uphold your duties towards others as well as yourself. You need to work on your health to handle challenges with a strong, positive approach to life. Continue reading
Weight gain or obesity may not seem a big deal but the fact is that it can be the main reason for a lot of serious health issues. Gaining weight does not require hard work but losing it can be enough hardworking and challenging.
Our modern lifestyle had made our lives easier but it has also gifted us many health problems. Millions of people all over this blue planet are suffering from obesity and the counts are increasing with every passing day. Obesity can cause various diseases and illnesses including:
If you are overweight you need to lose pounds as soon as possible. Losing weight isn’t going to be easy and that’s why it is a serious business but losing hope isn’t the option. You need to make better plans and work accordingly to shred extra body fat.
Many of us think that for losing weight someone needs to hit the gym, workout for hours, survive on whey protein and consume fat-free food but you can lose weight by simply changing your lifestyle. I have made a worthy list of top 10 lifestyle changes for quick weight loss and this post will surely help you in living a healthy life without putting a lot of effort.
Starting workout does not mean hit the gym and lifting weights. Your workout must be planned otherwise I don’t think it is going to make a big difference. The body of every individual is different and need different workout and diet plan.
For losing weight the best workout plan is to start with small, being consistence and make effort to go intense if you want later. Listen to the body at the starting and increase the intensity day by day.
It is possible that you may not see expected progress even working out for months. This can lead to disappointment and many people quit just because of it. If your workout isn’t working then you must consult your trainer and create a workout plan accordingly.
2. Get Enough Sleep
If you think what could be the possible relation between sleep and weight loss then I must tell you that your Body Mass Index (BMI) is directly related to your sleep. If you are making an effort to lose weight then the quality of your sleep is as important as your diet and workout.
These days’ people aren’t getting much sleep and there are multiple reasons behind it including globalization, work pressure, mental health, addiction to smartphones and other gadgets, etc. I have listed a few reasons here why the quality of sleep is an important thing for those who are struggling to lose weight.
3. Stop Being Addictive to Fast Food
Processed food and fast food are overloaded with unhealthy fat and unnecessary ingredients. The amount of fat and calories is always higher than your body’s daily requirement. That extra fat starts collecting in your belly and other parts of the body.
There is no doubt that fast foods taste good and most people get addicted to it easily but the reality is it harms our body in multiple ways. Processed foods are convenient and that’s why most people get stick to it. Processed foods are enriched with a lot of carbs and that’s not going to help you on your weight loss journey.
Fast food not only makes you obese but it is harmful in many ways such as:
4. Eat More Vegetables
Eating more green is one of the best eating habits that help in combating weight gain effectively. Eating fresh fruits, vegetables and extracted juices help in fighting obesity. Veggies and fruits are rich in dietary fiber, healthy carbohydrates and tons of vitamins.
These eatables make us feel fuller for a long time compared to processed food. I have featured a few ways in which vegetables and fruits help fighting obesity.
5. Never Skip Your Breakfast
Skipping breakfast has become a common habit among a lot of people these days. You may also think about eating less to reduce body fat by skipping breakfast but the fact is that it makes you hungrier and you will end up eating more in your next meal.
Researchers have found that people who take breakfast have lower BMIs compared to breakfast skippers. Create a habit of taking breakfast and avoid having heavy meals during lunch and dinner.
6. Add More Steps
You must prefer stairs if you aren’t suffering from knee pain. If you want to achieve your fitness goals then it will be necessary for you to be more active. Adding more steps will help you in enhancing your stamina and metabolism.
With having better means of transport people now prefer vehicles to travel even a very small distance. Make effort to cover those distances by foot and doing this will also help you in decreasing laziness from your body.
7. Skip Energy Drinks and Coke
Just as fast food many people get addicted to sweetened drinks and cokes easily. Most people prefer these kinds of drinks for satisfying their thirst instead of drinking water.
Sweetened drinks are very high in calories but unable to reduce hunger as solid foods do. Instead of drinking energy you can consume water, lemonade, low-fat milk, sugar-free tea, and fresh fruit juice. There are multiple harmful effects of sweetened drinks and some of them listed below:
8. Eat Slowly
Overeating is one of the main reasons for body weight gain. Scientifically your body takes around 20 minutes to realize that you have eaten the accurate amount of food and feel fuller.
Eating slowly reduces the risks of overeating. Many of us don’t even know that eating slowly can help us in losing extra body fat. If you are on a fight with your belly fat you must develop a habit of slow eating.
9. Buy a Fitness Tracker
A fitness tracker will help you a lot in making a better plan and will provide real-time stats. These gadgets got new heights of popularity and appreciation among the fitness lovers in a very short time.
Fitness trackers are built to track your activities. A most famous form of a fitness tracker is a wrist band that provides great comfort and convenience. Fitness trackers are equipped with a lot of useful features including:
10. Have Patience
Whenever you don’t see expected results you lose hope and think about quitting. Most people don’t achieve their weight loss goals because they quit in the middle of the process. It may take a long time for you to lose all the extra body fat and that’s why you must not lose hope and keep patience.
You can’t lose weight overnight thus you must prepare yourself for the long run. Gaining weight is easy but losing isn’t, thus you need to make real efforts to get a slim waist.
There are many ways to get rid of extra body fat but you can lose weight by simply changing your lifestyle also. I have listed the top 10 lifestyle changes for quick weight loss and these tips are going to be proved worthy on your weight loss journey.
A good health gives birth to hope and that hope gives birth to everything.
Are you dealing with issues like obesity, high blood pressure, slow metabolism, weak immunity system etc? Are you battling with stress or anxiety and struggling to achieve calmness in life? Do you wish to be as strong and flexible as those people you see in the health magazines?
The unbeatable answer to all these questions and many more like these is yoga and meditation.
I will talk in detail about it further in the article, but wouldn’t it be interesting to know the origin of these two words?
The word ‘yoga’ came from the root word ‘yuj’, a Sanskrit word, which means ‘to unite’. It is based on the concept that individuals should unite with the power of nature in order to heal themselves. The other word ‘meditation’ came from the Latin word ‘meditari’ which means ‘to think, examine, formulate and review’. It involves focusing on a particular thought, object or activity to gain attention and awareness and achieve emotional peace and calmness.
A healthy mind, body and soul is important for the healthy functioning of the human life. One tends to ignore their health in order to maintain balance between various aspects of life. Often mental health is ignored in comparison to physical health. This is where yoga and meditation come into the picture and help with both, the body and the mind.
Yoga & Meditation – Better Than Allopathy?
Sometimes allopathic medicines do not perform the job of curing or remitting the disease, whereas yoga & meditation has proven to be the most natural and effective way to prevent or cure diseases, if done with the right guidance and training. Unlike allopathic medicines, yoga and meditation have no side effects on the body or mind. It helps to reduce the dependency on various allopathic treatments. It removes or prevents the root cause of the disease and helps your body to heal internally. Sometimes we get so addicted to the doctor-driven relationship, we forget that there are wellness centres where one can undergo naturopathic treatments like yoga and meditation that could help to heal in the best way possible. There are many naturopathy centres in India like Nimba Nature Cure that can guide you in practising yoga and meditation.
Yoga – How Beneficial It Is?
The number of health benefits that are derived from yoga are innumerable. It will help you to deal with both physical and mental illnesses. Let us see what all the benefits, it can provide us.
Initially actions like touching toes may seem impossible . But with more and more practice, actions like these will become easier. Flexibility will help you to perform your day to day tasks with much ease and minimal energy.
Along with flexibility, yoga also helps you to gain muscle strength, thereby reducing the chances of back pain and arthritis in the future.
Slumping results into bad body posture which can further lead to lower back and shoulder pain, foot pain, fatigue, etc. Yoga helps you to regain good posture and reduce strain on muscles.
Yoga asanas that involve backbends, front bends and twists helps you to keep your spine strong enough to absorb any shock. It is also important to protect the spine since it is connected to the nervous system.
Breathing exercises in yoga pumps more oxygen to the heart, thereby increasing the flow of blood throughout the body. It helps to reduce the chances of heart disease and blood clots.
Meditation – How Beneficial It Is?
Just as yoga is advantageous for the human mind and body, meditation is also important for the mental well being. Let us look at all the benefits that meditation can deliver.
Every individual has some sort of stress which is capable of disturbing the calmness in their life. One cannot avoid it but one can definitely learn to deal with it with the help of meditation.
Anxiety can lead to muscle tension, excessive sweating, irritation, high blood pressure etc. Meditation can effectively help you with all of these.
Meditation can help build a positive mindset towards life. It helps in eliminating the negativity out of the mind and makes an individual more optimistic. It can also cure anger related issues that can help you in your professional and personal life.
Meditation helps to develop feelings of empathy towards yourself and others. It motivates you to be a better version of yourself.
Any addiction related to pornographic material, smoking, alcohol, drugs, etc can have an adverse impact on your life. It’s difficult to fight these addictions with the help of medicines. Meditation can help you to control the consumption of such substances.
I tried to mention most of the benefits that one can gain due to yoga and meditation, but the list is endless. However it is crucial to approach the right wellness centre that can give you the best guidance as per your body type and level of illness. Along with yoga and meditation, one can also approach the wellness centre/ naturopathy centres in India in order to take the benefit of naturopathic treatments and therapies like Panchakarma or Shatkarma therapy.
It can be rightfully said that yoga and meditation are the trend of the generation. Looking at how the world today sees yoga and meditation as an effective and reliable way to heal themselves, we can say that the future human species would be much healthier as they would be more inclined towards yoga and meditation.
Are you finding difficulty in fitting back to your little number? Is belly fat creating problems in your day-to-day life? If, yes then you are on the track of knowledge u need to know how to lose belly fat?
So, you have finally decided to bring changes to your lifestyle by starting down to the path of losing the belly fat. There are many people who are succeeding every day on the journey you are on.
As you get older your body experience changes in weight. Either you gain weight or lose it. There are certain reasons behind losing and gaining weight. Age and genetics contribute to gaining belly fat. Belly fat is not just the layer of fat below the skin but it also covers the abdominal area which lies deep inside the skin. Belly fat is also known as
Regardless of your overall weight, having a large amount of belly fat increases your risk of:
The belly fat is considered to be the most stubborn to shift because of ‘beta fat’ cells. Belly fat is harmful to the body as it is considered as the home for several diseases. But we should know how to find our direction in the waves of change.
Major factors that make you gain belly fat-
People take in more sugar then they realize per day. High sugar food includes cake, pastries, muffins, cupcakes etc these contain high fructose content which is harmful to health and may cause disease like diabetes.
Consuming alcohol abuse is very harmful as it increases the fat around abdominal and belly area. It also disturbs the digestive system and hence leads to several body issues.
Laziness is the main cause of the increase in body fat. People doing no exercise and remaining inactive causes fat to get accumulated in several body parts which causes problems like blood pressure, low metabolism, and severe abdominal obesity.
4. Low protein diet-
Protein is the main source of energy to the body. Protein helps in muscle building and reducing fat along with exercises. Less intake of protein leads to the accumulation of belly fat and staying fit becomes difficult.
Here are the tips on how to lose belly fat? –
Exercise is the most important way to stay fit and healthy. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. High-intensity interval training is a great way to burn fat. Crunches, running, squats, jumping planks, mountain climbers are some examples to try.
Protein intake is the key when it comes to feeling satisfied with your meals and maintaining a fat loss effort. Protein helps to build muscle mass which is important when you are trying to lose the unwanted fat. Spinach, sun-dried tomatoes, peanuts, seafood, boiled eggs, and chicken are some examples of high protein diet to munch on.
Reducing the intake of carbs and sugar is beneficiary in losing abdominal fat. You don’t have to follow a no-carb diet but make sure you consume only 50grams of unprocessed carbs per day. Sugar consists of fructose which causes belly fat. Sugar-sweetened foods and beverages should be avoided in order to maintain a flat belly. You can opt for a low carb diet or Keto diet.
Getting an average of 6-7 hours of sleep is necessary for being healthy and staying fresh for whole day long. Sleep serves as a factor for accumulation of belly fat. People having the sleep of about less than 5 hours or more than 9 hours gets more belly fat as compared to those who get the right amount of sleep. It may sound a little unlikely but yes, getting enough and peaceful sleep is important for losing belly fat.
You can satisfy your sweet tooth with the handful of berries instead of cakes, pastries, chocolates or any other food that have a high amount of sugar in it. Berries are loaded with antioxidants, which helps in belly fat reduction. Blueberries, blackberries, and raspberries can be consumed.
You should never use artificial sweeteners as a substitute for sugar because they harm the body in the long run. They increase belly fat, cravings for real sugar and insulin level in our body.
Health benefits from alcohol are very less in number. Consumption of alcohol leads to excess fat storage around the belly. It has experimented that people who consume alcohol occasionally have less amount of belly fat as compared to the ones who consume alcohol on a daily basis.
Increase in stress level leads to the release of stress hormones which results in belly bulge. High cortisol level leads to an increase in appetite which in turn increases belly fat. Reducing stress levels may help in maintain the belly.
Aerobics and Zumba are the effective way to lose weight and burn calories. The speed in which the results can be seen depends upon the time a person spends in practicing aerobics and Zumba. It is studied that a person who spends the appropriate time in exercising lose fat faster than the one who spends very less time on the same.
Coconut oil is the healthiest fat you can consume. To increase in reduction of belly fat you should consume 2 tablespoon that is 30 ml of oil per day. Coconut oil is still high in calories so you should not consume it in excess rather you should replace some of the fats intakes with coconut oil.
Exercise and diet go hand in hand. Your eating habits should be improved and workout should be done accordingly. Losing belly fat requires a particular amount of exercises and diet plan which should be checked timely so if any changes required can be made on time.
Apple cider vinegar has many health benefits, it decreases body sugar level. It contains acetic acid which reduces abdominal fat. It has experimented that intake of 1 spoon of apple cider vinegar for 12 weeks can reduce up to 1 inch of belly fat.
Green tea is one of the healthy beverage which results in weight loss and maintaining good health. It consists of an active antioxidant compound known as Epigallocatechin gallate (EGCG) which helps to boost metabolism and burn fat. Green tea should be taken for at least 3 weeks for results.
Consumption of fast food leads to increase in belly fat very fast. Fast food consumption leads to consumption of fats and calories in a very huge amount which results in bad health, diseases, and increases in weight, and fat in the body.
Yoga is the best way to retain peace of mind by meditation. It reduces stress, relieves anxiety, improves quality of life, fights depression, promotes sleep quality and healthy eating habits. All the benefits of yoga help in the reduction of belly fat.
There are three ways in which water helps you to achieve a flat belly. Firstly, it temporarily increases the metabolic rate. Secondly, having water before meals can make you feel full so you do not intake many calories. Thirdly, drinking water helps in relieving constipation and reduces belly bloating.
Workout for getting a flat stomach-
How to lose belly fat with proper workout sessions? This query arises in mind of many people who wish to know the exact and right workout to be followed. The Gymnasium is only the way to follow and do exercises to lose belly fat instead there are many more options that can be followed easily and in day to day life which helps to get a flat belly. Running, walking, yoga is also the ways that can be followed.
Running and walking-
While exercising your body fat gets burned as you lose calories percentage in your body. Running and walking not only reduces fat from the belly but also sheds it from other areas of the body. These two are the best fat burning exercises plus the only equipment you need is a good pair of shoes and desire to lose weight. As we compare running and walking, running burns more calories than walking but walking is not far behind.
As there are many people facing problems in their joints. For them, this type of training is very beneficiary because jogging and running are not easy for them. In this training, the trainers provide intense, low impact workout through cardio sessions. This burns as much as calories that running does but without wear and tear in joints.
A workout will be incomplete without this exercise. Burning body fat with cardio is half the battle the next step is strengthening your abdominal muscles. It helps in body rotation and more muscle activity which completes the workout.
There are many yoga asanas to reduce belly fat but these five asanas are the most effective among them. In order to get fast and best results, you should practice this asana daily.
This asana is done to strengthen the abdominal muscle and reduce belly pooch. It strengthens the entire upper body and makes the spine flexible and strong.
It is the best posture for the abdominal core. To reach the potential you should row back and forth while holding the pose. It gives the abdomen full massage, activates the digestion system, fights constipation and give a good stretch to the whole body.
This helps in reducing the belly fat and fat around the waist. It is good for the stomach and helps in strengthening back and leg muscle.
This is simple and most effective asana to reduce belly fat. It also strengthens your arms, shoulder, back, thighs, and buttocks.
This yoga pose regulates acid level in your stomach, improves metabolism, fights constipation, reduces lower back pain and tones the muscle of back thighs and abdomen.
These yoga exercises should not be performed by pregnant ladies, by someone who has recently undergone surgery, by someone who gas back or leg muscle issue. If you feel dizziness or discomfort then you should discontinue doing these asanas.
30minutes warm-up exercises-
These exercises can be performed daily as warm-up exercises which contribute a lot in losing belly fat and helps in getting a flat stomach easily. These exercises are mainly the part of gym exercises which can be performed along with the proper diet chart to get the best results. These are the following exercises which can be performed in 3 sets of 10, 12 and 15 counts.
Go down on the floor in the press-up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax.
Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.
Start by lying flat on a floor mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body towards your knees. Take a deep breath and exhale as you go up. Inhale as you bring your body back to the mat.
Sit on a floor mat and bend your knees slightly, your heels should be flat on the mat. Now, start leaning back till you feel that the muscles of the abdomen are engaged. You could also come to this position by lying flat on the floor first. Now, bend your knees and raising your upper body towards the knees. You would be creating an imaginary V-shape with your torso and your thighs forming the arms of the V. Hold your arms straight in front of your face. Slowly twist from one side to the other.
Lie down flat on the floor, place your hand behind your head, bend your knees and place your feet flat on the ground. Lift your upper body off the floor, exhale as you go up and inhale as you come down. Repeat, for a few minutes and relax.
Sit down with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs to a 45-degree angle and lean back. Lift your torso, bend your knees and return to the starting position.
Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and now bend on the left side.
Bring one knee towards the centre of your stomach and then quickly alternate between legs.
It is a form of physical exercise that combines rhythmic aerobics with body stretching and training routines to maintain a healthy and fit body.
It is a passion for some but for others, it is a great way to enjoy and burn calories which helps in body sweating and helps in losing weight and fat.
Swimming facilitates the benefits of cardio. From losing weight to toning the body it does it all. You can go swimming once or twice a week to burn calories which help in losing fat from the body. It also helps in increasing stamina and muscle stretching which keeps the body fit and healthy.
While being a little overweight won’t necessarily cause any noticeable health problems, a few extra kilograms more and you may start to develop symptoms that negatively affect your daily life.
Losing weight can bring with it a range of amazing health benefits and with a few simple changes to your diet and a level of physical activity added to your daily routine, it can make a huge difference to the way you look and feel.
And it really should be as simple as that, except for the fact that we are typically more sedentary than we’ve ever been and have access to more convenient foods. The result: A serious global weight gain.Continue reading
Losing weight naturally is a healthy and safe process of weight loss. It will bright some changes to your diet, exercise routine and lifestyle. On the other hand, when you are making some small lifestyle changes, you are more to continue these habits for a long time.
Therefore, to lose weight naturally, safely and healthily at home, a combination of these factors can help you definitely. So, you will see here how to lose weight naturally and how these tactics affect your weight loss plan and body of course. And these tactics will help you to lose your weight in regular works as working in the kitchen.
By following these easy step by step process, you will find the best and easy solution of your weight loss problem.
There are some common packed foods like sauces, ketchup, salad dressing, mayonnaise and other ready to eat are often laced with preservatives, sugar and also with calories.
As shunning packed foods don’t hurt too much and it is also an easy way to cut back on calories.
“To receive the signal that the stomach is full takes 20 minutes for your brain,” science says. So, eat slowly while you are eating because it gives enough time to process the signal to your brain that you have eaten enough.
On the other hand, eating fast ruin the purpose, it is good to eat slow.
It seems a great idea to many that grab a quick coffee before you head up to work from a fancy coffee shop, these fancy creamy coffees are full of fattening agents and sugar causing more harm to your body than good.
Therefore, have a fancy cappuccino along with the regular simple coffee and you will see the difference for yourself.
When you take a walk before going to the dinner table that put down your hunger pangs and gives you a feeling of satiation while your metabolism is raising. So, going to a quick walk can be a great idea before you sit down to eat your meal at night.
If you are doing a job that requires long sitting hours to sit then take a five-minute walk break in every two hours of sitting.
End of the day, you will have walked for at least 30 minutes and more and you will have done this much without any extra efforts. Also, this habit will prevent you from binging on snacks laden with calories.
After you are done with your dinner pack the food and close the kitchen. It will save you from binge eating when you feel hungry at midnight.
In fact, as the night goes your sweet tooth starts to send you a signal and we all know what happens when we indulge in sweetness. When you are done with your dinner, lock those cupboards and also the kitchen doors.
The health experts ask you to shun the lift and take the stairs because of some reason. The most effective cardio exercises are climbing stairs that exist.
Doing 15 minutes of up and down the stairs will easily shed a few pounds a month.
There is a reason for existing reminders and affirmations. It will make the criticality easy of the task at hand and make sure that you will complete it within the timeline.
Always tell yourself continuously “I can do it” or “I want to be fit in my little red dress” It really works – try it!
It happens so many times that you feel hungry but your body is asking for water actually! So, avoid eating the moment you feel hungry. Try to satiate your hunger by some plenty of water. These will keep you feel full and also solve the problems are related to drinking less water.
This is a magic trick but a bit tough to do. In each of your meals, keep a track of the total number of your bites. At the moment you have the count of an average number of bites in each meal you take, keep try to decrease it by 3 bites per meal a day.
By doing this, you are softly decreasing the number of calories every day. And you are doing this even without any heartbreak!
Protein is the king of nutrients. When you are digesting and metabolizing the protein you eat, your body burns calories. So, you can boost your metabolism up to 80-100 calories per day by maintaining a high diet.
Also, a high protein diet makes you feel full and help you to decrease your appetite. Honestly, on a high protein diet, people eat over 400 fewer calories.
In general, processed foods are high in sugar, fats, and calories. Again, to make you eat as much as possible processed foods are engineered. They cause addictive-like eating than unprocessed foods.
Eating a lot of added sugar causes some of the world’s leading diseases such as heart disease, cancer, and type 2 diabetes.
Americans eat about 15 teaspoons of added sugar every day on average. This amount of sugar is usually hidden in various processed foods. Without your realization, you may be consuming a lot of sugar each day.
Liquid calories come from various beverages such as fruit juices, sugary soft drinks, energy drinks, and chocolate milk etc.
These types of drinks are bad for health in many ways such as an increased risk of obesity. A study has shown that among the children, a drastic 60% increase in the risk of obesity for every daily serving of a sugared drinking beverage.
So, now you know our ultimate guide about how to lose weight naturally? And these are some minor changes in your lifestyle that will help you to get the desired body you always wanted to attain.