Most people have been looking at weight loss the wrong way. There are a lot of myths that we believe and we practice. And at the end of the day, we do not really achieve what we want. This is because we believe the lies that we hear around us. If you really want to lose weight, here is a list of myths that you should start throwing out the window:
The only way to lose weight is to avoid carbs
Cutting carbohydrates in your diet is not a good idea. Even if you are trying to lose weight, your body still needs it to be converted into energy. The best thing that you can do is to limit your carbohydrates and eat only the amount that you need for the day. You can add forty percent of carbohydrates to your meal. This is enough to be converted to energy that is enough for the day. Instead of focusing on avoiding carbohydrates and feeling stressed the whole day because you cannot eat enough of the food that you want, why not consider other weight loss options? You can consider regular exercises and cutting processed food. You should not put all the blame on the number of carbohydrates in your meal.
You can’t eat after dark
Imagine ending a day full of activities. You will definitely find yourself craving for food. It is not bad to eat dinner after dark. However, you also need to choose the food that you will be adding to your meal. There are foods that are hard to digest and these should be scrapped from your menu. Pizza, pasta, and large volumes of meat are just a few of the foods that are not recommended for your supper. Eating dinner earlier is recommended so that you will still have time to digest and process it before you sleep. But it does not really add to more your weight. A regular meal is important in building your immune system. Do not let a myth become a reason for you to deviate from a healthy eating habit.
Cutting fat from your diet helps you lose weight
Fat is not totally bad for your health. You should not cut it from your diet just because you want to lose weight. According to experts, it is healthy for a person to consume fats that is equivalent to 20 percent of their total calorie intake within the day. But it should be noted that this should not come from saturated fats. There are different benefits that you can get from fats such as reduction of heart diseases. If you want to make sure that you are consuming the right fats, you can change the ones found in your kitchen to coconut oil or red palm oil.
Food that tastes food is always bad for you
This is one of the most absurd myths that you must not believe in. Not all food that tastes good is bad. You should change your basis into something more rational. Before you judge the meal that you are going to consume, check if it is composed of natural food or it is processed. This is a more rational way of deciding if you should include it in your diet.
Certain foods or drinks boost your metabolism
If you are going to watch advertisements, you will hear false statements about food. Some would say that eating a certain food will help you boost your metabolism. This is a myth because your metabolism depends on a lot of things such as your immune system. There are different things that can affect it such as your activities, your sleeping patterns and other areas that may affect your body.
Going gluten-free is the solution to weight loss
Instead of going gluten-free, a person should just consider natural food for their diet. It should be understood that gluten is a type of protein. If you are aiming to lose weight, you should consider eating more protein for your breakfast because it will give you more energy and will lessen your craving for unhealthy food. If you are going to eliminate gluten in your breakfast, you will just allow yourself to much more carbohydrates. A gluten-free diet is for people whose physical body have the negative reaction to this protein. It is not for weight loss.
You need a jump start to lose weight
Most people believe that they need to wake up one day and change everything about their life just to lose weight. This is a myth because weight loss can be done anytime. You should start from one area to another. You can start by going natural with the food that you eat. After some time, you can now decide to exercise and integrate it into your everyday life. The point is, there are simple ways on how you can lose weight. You do not have to totally switch the whole lifestyle.
Fat makes you fat
You need to debunk the myth that fat makes you fat. There are studies showing that not all types of fat can make you gain weight. Findings in a certain study show that fats contain empty calories. To make this simpler, eating food that contains fat makes you stop consuming more carbohydrates and protein afterwards. This will help you suppress your cravings for other food. What you need to check is the source of the food and calories that you are taking. You should avoid fatty junk food because it will definitely add more calories to your diet.
Doesn’t matter what you eat as long as you count calories
Putting a limit on your calories will not guarantee that you are going to lose weight. Just like what has been provided above, you need to eat more protein during the breakfast. This will help you feel full for a longer time. Instead of counting calories, you should start evaluating the nutrient content of the food that you are eating. The calories matter but this is not the only guideline that you should think about if you really want to lose weight.
Debunking the myths that are mentioned in this article will help you make your weight loss program more effective. If you want to know if the technique will really help you lose weight, you can check the scientific explanation of each. These old and traditional ways of looking at weight loss will not really help you. Exercise, a natural diet and a healthy lifestyle are just a few of the real determinants of a healthy weight. Do not let yourself be deceived.
Best Exercise To Lose Belly Fat
Belly fast become a major source of concern for many people owing to the issues which arise as a result of obesity. For the last, so many years’ people have come up with different tips to reduce belly fat soon. Belly fat doesn’t just looks ugly but also deteriorates one’s personality. Belly fat can be reduced in many ways. It is important to learn how to Lose Belly Fat in 3 days.
It is important that we consider having a proper diet plan too. There is no one perfect exercise which can be stigmatized for our discussion. Every exercise has its own benefits and a different impact on the body. Let’s discuss different exercises through which belly fat can be reduced:
Looking forward to having tummy fat reduced really soon? Well, nothing burns belly fast as crunches. This position is probably the number 1 ranked position amongst the fat burning exercises.
- Twist Crunches
Once you get used to the basic crunch exercise, it will then be modified a little bit to form a twisted crunch. It is better than around 3 sets of 15 takes are practiced. Side Crunch This exercise is almost same as twist crunch with the only difference that you will need to tilt your legs with the same side as your shoulders. Reverse Crunches This time you will need to tilt your legs in the direction of your shoulders. These crunches focus on the muscles of the sides of your body.
Vertical Leg Crunch
This type of crunches will call for lying flat on the floor and then extending the leg upwards. Bicycle Exercise You don’t need a bicycle to do this exercise, all you need is to put some extra effort in order to lose weight. Just lie on the floor and keep your hands by your sides. Imagine as if you are riding a bike and then start paddling.
Lunge Twist & Rolling plank exercise
Lunge walk is one of the most common exercises for belly fat reduction. In this exercise, all you will do is just walk randomly with one leg bend down and then the other one lifted up. Rolling plank is said to reduce weight really fast around the belly. Just have your elbows and knees resting on the ground with rest of the body lifted up.
This sort of exercise is basically done keeping in mind the breathing process rather than the heartbeat rate.
Stand straight with zero difference between both of your toes. Start bending to your left and right. This movement will gradually start making the sides of your body more flexible.
Cardio exercise to reduce weight Cardio exercise is the fastest way of burning excess fat. If you do cardio on a daily basis then you certainly will lose weight really fast. Walking An early morning walk is a great agent which helps you in reducing belly fat. Plan a 30 to 45 mint schedule of the early morning every day. Walking helps in staying fit.
Running & Jogging
In case you don’t want to get attached to any particular exercise routine then running is the best option that you have. Running every day will greatly help in reducing weight soon. Jogging is perhaps the lighter form of running. In case you can’t afford to have cramps in the legs at early stages then jogging is a better option.
This is an alternate form of cycling. People who like to stay fit rely heavily on swimming. Through this exercise, most of the pressure is exerted on the stomach which in turns allows the body to burn the excess fat.
This is the best exercise for your daily routine. If you can’t afford to pull out ample amount of time they have the right meals. Avoid excess amount of food and try to have a balanced diet.
Drink plenty of water early in the morning
A warm glass of water early in the morning with some drops of lemon is a great effortless exercise. People who drink warm water every day as a part of their routine, reduce weight real quick.
Say no to sugar
This is also an effortless exercise. It is better to say no to sugar for a few days in order to burn weight quick.
Never say no to breakfast
Breakfast has been regarded as the king of all diets. Most of the people who skip breakfast then continue to have their body turn to the starvation mode.
Eat less before going to bed
Knowing that you will need a long rest, for now, make sure that you eat less quantity for dinner. In case you have dinner after 6 then always make a routine of walking for sometime before going to bed.
Don’t take the stress
Hypertension can lead to depression which will eventually lead to obesity. This case is the most dangerous which is why it is better to avoid stress and relax as much as you can.
Why is obesity dangerous? Well as discussed in our previous blogs, there are many reasons why obesity is dangerous. First of all, it leads to heart problems and breathing issues. People who are obese tend to fall sick very often and cannot walk properly. Moreover, their physical appearance also suffers as a result. Obesity is a major issue which is being tackled all over the world. Every year millions of people die as a result of heart strokes, cardiac arrests, breathing issues and what not. A healthy and balanced diet during the day will lead to a person remaining fit and healthy. Well, you will need to put in some effort in order to reduce weight quick.
People who intend to lose belly fat really quick need to have their diet chart streamlined along with their workout routine. Belly fat looks very ugly and most of the people, who tend to have it despite a smart look, have their appearance depleted. The smarter a person is, the better it would be for him or her to have a healthy long life.
The Importance of Yoga Practice in Busy Life
Yoga is an art and it is one of the most ancient forms that originating in India 5000 years ago. It is the union of spiritual, mental, and physical balances and teachings that assist to restore the spirit, stimulate the mind, and nourish the body.
Yoga practice is becoming popular nowadays and people are showing interest towards it due to its benefits. It can be practiced by anyone irrelevant of the age and gender and it is designed to satisfy the needs of everyone.
Yoga practice is the most efficient and natural form of exercises that provide benefits not only for the body but also for the relaxation of mind, especially for the people in today’s busy life. Yoga techniques can be used to lessen the stress and refresh the body.
Benefits of Yoga Practices in Busy Schedule
The benefits of yoga practices are numerous. Yoga practices helps reduce the stress and provides you a feeling of complete relaxation. You can achieve all the benefits of yoga by practicing it regularly and by scheduling it into your busy life. But it doesn’t work out as you’re busy and can’t always go through a yoga routine.
However, there are some busy people generally try to accomplish the yoga practices, too much, in too little time and as a result they undergo a lot of stress in their lives.
It will be better if you can get time for a couple of sessions in a week. If your schedule is that busy, then you are definitely in one of those that require yoga practice the most. Yoga was introduced many centuries ago and it wasn’t meant for half an hour or hour per day rather it was meant to be a way of life.
The benefits of yoga practice can be achieved only just taking ten to fifteen minutes out of your busy schedule can prove to be really helpful. There is no need of yoga practice an hour per day. If you prepare a schedule for yoga practice as you go through your daily routine, then it will add peacefulness and increases self confidence that makes almost every situation easier to handle.
There are numerous ways to make use of the short breaks to practice some easy yoga exercises in your busy life, and get some amazing results. Before going to start your busy schedule, try to practice some slow, relaxed, natural breathing exercises. It is important to practice breathing exercises in order to achieve better health.
Benefits of yoga practices with breathing exercises also help to be more aware and relaxed in stressful situations. Increased awareness of one’s breathing directs to the peace of mind and provides a healthy body.
Improved Blood and Oxygen Circulation
There are several stretches to improve the blood and oxygen circulation. Having a good blood and oxygen circulation is really significant as these are our life fluids. An excellent supply and circulation of blood and oxygen will refresh the body and allows focusing and concentrating clearly.
It also helps to increase your senses in order to feel and sense the happenings around you. When you are more aware of your surroundings while driving, you will be a safer driver. Paying closer attention to the beauty of nature, yoga practices, can offer you a peace and calmness in order to make your day flow smoother.
The benefits of yoga can be obtained by regular yoga practices. You are more tuned into your surroundings and will gain a special power and that is transmitted by the words that originate from your mouth. For an instance, if you are in a meeting and completely aware of your surroundings then it may help you add something that’s very valuable.
In order to gain the benefits of yoga practices, be in the moment, and recognize what is going on inside your body and mentally. During your break at work, if feasible, try to close your eyes and practice some slow breathing exercises because it takes a little time to practice and good breathing connects both the body and mind.
It is more essential for you to practice breathing correctly because you will not gain the benefits of practicing yoga even if you make out some time in your busy schedule for breathing exercises.
Oxygen is an essential element in our body for every cell, if we dispossess them of this needed nutrient, they will not stay healthy. So, try to take time to breathe deeply and also take slow, deep breaths that fill your diaphragm with the required amount of oxygen.
Breathe out until your lungs are unfilled because that helps to eliminate the toxins from your body. Benefits of practicing yoga with breathing techniques properly or breathing correctly will automatically help your body to relax. Your neck and shoulder relaxes.
So, try this simple exercise, deeply inhale the air as you count slowly to 3-4, hold it for the same count, and then exhale to that count. With this simple process, you will find that you have more energy. As a result, this healthy breathing will automatically come with you.
These simple yoga exercises will provide benefits to your mind and body. So take a few minutes each day, while cooking, or driving and definitely you feel the variation in your body, mind, and spirit. Benefits of yoga practices are evident for those who practice it, enabling one to have a long and healthy life.
Top 7 Perfect Nutrition Tips for Bodybuilding
Nutrition plays a major role in helping people lose weight faster, gain muscle mass quicker, and have a much more enjoyable experience achieving their goals. You can’t lose weight properly if you only have a modified diet (without doing any physical activities), or if you only exercise without changing your diet to something healthier.
In all honesty, you don’t have to follow any commercially advertised diets (as most of them aren’t healthy), except the Keto Diet (check out an online guide for more information). All you have to do is change some of the foods you eat. But we’ll cover all of this throughout the article.
So, without further ado, here are the top 7 perfect nutrition tips for bodybuilding!
Eat the Right Fats
Junk food usually contains fats or oils that our bodies don’t use for anything (as it contains too little energy actually to use). This is why high-fat foods and junk food causes you to gain weight extremely quickly – the fat doesn’t get used as energy and, in turn, sticks to your body making fat deposits.
However, there are healthy fats that you should introduce to your diet if you haven’t already. Such fats are called ‘Monounsaturated fats’ and can help reduce the chances of developing cardiovascular disease. Avocados, walnuts, and other nuts are filled with healthy fats so make sure you start eating them!
Carbohydrate is Essential for a Diet
Even though we mentioned Keto as a healthy way of life and a useful diet, it does require you to lower the intake of carbs. It’s a low-carb diet that does help you lose weight, but you need to be careful and precise.
Carbs can be found in fruits, vegetables, milk products, grains, and in other forms of food. Carbs are macronutrients, and our body needs them to work properly. If you’re looking for ways to improve your bodybuilding experience and increase the efficiency of your exercises, then carbs should be a necessary component in your diet.
Eat Proteins at the Right Time
What you should be looking for when eating proteins is that you eat them in the morning. When you wake up, your body needs the energy to start all systems and help you throughout the day. If you don’t have enough energy (and if you don’t get enough sleep), you’ll feel tired and uninterested in anything.
Make sure your breakfast consists of proteins and vegetables/fruit. Fruit shakes, and protein shakes are a great option if you don’t have a lot of time to prepare anything.
Take a High-Quality Fish Oil
Fish oil is high in Omega-3 fatty acids that are beneficial to our survival and health. It can improve a variety of things such as memory, blood cholesterol levels, and many others. However, there are often low-quality examples on the market, and you should never fall for them. Research some well-known brands of fish oil and make sure that what you’re purchasing is legit and effective.
High-quality fish oil is a must if you’ve chosen bodybuilding as a hobby or profession, so the sooner you start, the better!
Avoid Eating Junk Foods
There’s absolutely nothing healthy about junk food. Sure, you’re eating something, and after a while, you won’t be hungry anymore, but you’re not receiving any benefits from that food. In fact, it’s bad for you and should be avoided at all costs.
You need to have a diet that provides your body with everything it needs, whether it’s energy or anything else.
If you have a habit of eating junk food, try getting rid of it by making homemade variations of your favourite junk food. If you use healthy ingredients, you can still love hamburgers and get your body everything it needs!
Track your Intake
Keeping track of your progress and the foods you eat is essential when it comes to improving your bodybuilding exercises. You’ll also feel happier about the entire ordeal because you’ll be able to see how much progress you’ve made.
However, tracking your intake is also important as it will allow you to gain insight into how many calories you’ve eaten for each meal. This will help you balance out the meals so you get the number of calories you need for each activity (dinner doesn’t need to be packed with calories as you will be going to sleep; it should be light).
Drink a Lot of Water
Hydration is highly important when working out because your body will start losing water as you’re working out (through sweat). If you don’t drink enough water, you’ll start feeling more and more tired until you eventually give up.
Being properly hydrated is the key to having an enjoyable bodybuilding experience. Drink whenever you are thirsty but don’t overdo it! Drink a little and if you’re still thirsty after a couple of minutes, drink a bit more. Remember Moderation!
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