Trying new ways of workout proves helpful in two ways: it encourages your muscles to work in new ways and also keeps you away from getting bored. If you feel that working out has become boring and monotonous and makes you yawn and you are no longer getting desired results, it’s time to refresh your workouts by making some simple changes. Try one of these ideas to pep up your workout routine-
1. Switch the settings
Location is the main element that you should play with to spice up your workouts. If your sick of the same sights and views at the gym, take a walk and breathe in the fresh air for some change. It is as simple as changing the route where you usually walk and run, which can add that spice and interest again in your workouts. Exploring new things can take your mind off the exercise, making it easier to complete a workout or inspiring you go longer.
2. Play with timing
Is your body used to workout in the evening? Change it and replace with going for a brisk walk first thing in the morning. Along with this, try to do some simple resistance exercises at home before getting ready for work. Not only can morning light energize you, but you’ll already have your brain running and your body warm before you even begin your day. On the contrary, if you have always been a morning person, try to do some workout after work, which will not only boost up the weight loss process but can be a great stress buster too!
3. Workout with a buddy
People who sweat together, stay together! A workout buddy is a great motivation in workouts when you need a company or want to engage in a friendly competition. When in office, take an initiative to start a post-lunch walk club with colleagues or you can also take along your dog when going for a jog. Create an exercise pact with a pal and use each other to stay accountable.
4. Groove to new tunes
Listening to your favorite is one of the best ways to pump up your workout. Sometimes a change of rhythm is all you need to refresh a tiring workout. If your collection of tunes is feeling overplayed, just try to add new tunes, which is the simplest way to spice up your workout!
5. Try a new activity
Don’t let your body get used to a particular kind of workout. The simplest trick to keep your workouts fresh is to keep your body guessing! Challenge your muscles and your brain by mixing it up – if you always go for cardio, try going for strength training. Bored of yoga? Try some gym workouts! The key to get stronger and boost up your weight loss process is to push yourself out of your comfort zone!
The above mentioned tips will be really helpful in spicing up your workouts and enlightening back the fire, which will ultimately be helpful in boosting up the weight loss process!
Though buttermilk is not a magical weight-loss elixir, but this tart beverage does play a helpful role in boosting up the impact of your weight loss efforts! You should not expect that sipping up buttermilk will help you loss weight immediately, but it can actually make you smile a little wider on your bathroom scale. Enjoying this drink as a healthy alternative to high-calorie dairy creamy products is a great way to actually speed up the weight loss process!
WEIGHT LOSS & CALORIES
You will only be able to lose weight when there is a direct relationship between the calories you take in and those you expend. You’ll lose weight when the calories you burn through workouts exceed the calories you consume when you eat and drink. Since buttermilk is a dairy product it is filling, but can you really believe that 1 cup of buttermilk weighting somewhere around 245 gms has only 99 calories, 2.2gms fat, 12gms carbs and 8gms of protein. Drinking buttermilk increases your calories only marginally so it will not make any negative affect on your weight loss goals but will keep you full for longer cutting unnecessary empty calories!
WHY BUTTERMILK IS THE BEST SNACK
Buttermilk is the best replacement for snacks that are unnecessarily high in calories. As highlighted above 1 cup of buttermilk has only 99 calories where as 1 oz of plain potato chips has 149 calories while 1 cola can of 12 oz has 153 calories. In comparison to chips and soda drinks which are empty calories buttermilk is a nutrient-dense snack, providing protein, calcium, potassium and vitamins. So if you make a decision to include buttermilk in your routine on a regular basis it can surely help you progress faster towards the weight-loss goals!
PERFECT ALTERNATIVE TO OTHER DAIRY PRODUCTS
Ok, here comes the most important point, 1 cup of low-fat buttermilk is lower in calories and fat than a cup of 2% milk at 122 calories or a cup of reduced fat chocolate milk at 190 calories. Not only this, buttermilk is also a lower-calorie alternative to many varieties of yogurt as a 6oz contain of low-fat fruit yogurt, for example, has about 168 calories. So just adjust the tart taste of buttermilk and replace it with other dairy selections in your diet to help control your caloric intake.
THE BUTTERMILK-EXERCISE CONNECT
Using buttermilk as the replacement to higher-calorie snacks and dairy foods, helps in lowering the your overall calorie intake, but you can always increase the impact to the next level by exercising. Exercise is a vital component of a successful weight-loss regimen. Try to include a moderate-paced cardiovascular exercise for 300 min/week to help your body burn enough calories to lead to weight loss.
Thus, the above point infer that though buttermilk is not a magical weight loss drink but it does contribute in boosting up the weight loss efforts if included in diets on regular basis!
Burning calories is the only way to lose weight! We all burn this fuel in one way or the other in our daily routine and there’s a specific term to denote it as well, i.e. NEAT – non-exercise activity thermogenesis. This refers to the energy that is exerted in everything from climbing up the stairs to texting and if you are really smart you can easily turn these simple activities into calorie burning opportunities without actually spending hours in the gym! Not only this, according to new research, these activities can help with weight management and actually count toward recommended exercise guidelines, i.e. 2 1/2 hours of aerobic activity every week, along with muscle strengthening activities on 2 or more of those days. It is important to note that every minute when you’re not lounging on the couch is a positive step towards weight loss, – be it shopping, daily household tasks or any other task for that matter.
HOW TO GO ABOUT IT?
Earlier researchers thought that in order for exercise to count as a physical activity, the person should be active for at least 10 minutes at a time, but now new study from the American Journal of Health Promotion has forced the scientists to rethink what they actually believed. The researchers examined the physical activity of people between the ages of 18-64 years and found that both long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise result in lower BMI and reduced risk of obesity. This highlight is enough to motivate you to make the most of your daily activities be it cleaning, cooking or going to the laundry room. The key is to simply turn off the auto mode and handle the daily tasks with a little more intensity, energy and speed and let the burnout boost sneak in. Here’s your action plan:
1. HOUSE CLEANING
Engaging yourself in house cleaning activities like sweeping, vacuuming, or swiffering is a good way to burn about 150 kcal/hour. So now get dual benefit of cleaning your house and burning a few extra calories. Pick up your laundry basket and by the time you reach the machine keep twisting the torso side to side for a quick oblique workout.
You get dirty when you lunge forward to pick fresh tomatoes from your garden but what you leave behind when you get up is a huge amount of calories. Can you believe that a few hours of gardening can burn 650 – 800 calories plus you also get the benefit of eating freshly produced fruits!
3. GO SHOPPING
Whether it is your regular grocery shopping or a new LBD you want to purchase, shopping indirectly means walking which ultimately burns about 240-300 calories/hour. Want to take it a level higher? Park away from the mall entrance and say no to lifts/escalators and go for stairs which will burn more calories per minute as compared to jogging.
4. WASHING THE CAR
Enjoy shinning up your family vehicle as it is a fun way to workout. Cleaning you car with soap, bucket of water, sponge and hose will burn about 120 calories in 30 mins…. isn’t it great?
5. LAWN MOWING
Use the push mower for mowing your lawn and you can shed about 350-380 calories. Also, if you spend some more time for raking up the grass clippings you are likely to burn 150 calories as a bonus!
6. SIT TIGHT, LOSE RIGHT
Don’t get bored up while sitting in classes or at your work desk, rather work for improving your body. Put your shoulder muscles at work by crunching time towards the ear. Also you could tighten the core and squeeze the butt which is really a great way to begin muscle toning!
7. DON’T SIT WHEN YOU CAN STAND
Everybody knows that too much sedentary behavior is bad for health and waistline. Replacing sitting with standing will help you burn more calories. The fact is that standing may not actually contribute towards weight loss, but it does prove helpful when you are aiming at maintaining weight. Some of the options you might be able to get up off your butt during the day are: train ride, staff meetings, answering a phone call, watching TV, etc.
Don’t worry there’s more in store after you finish all your daily works. Just tuck yourself in bed to spend some cozy time with your special person and you can still burn calories. A vigorous 30-minute smooching session will help you burn about 30-50 calories!
THE BOTTOM LINE
Don’t rely completely on everyday activities to lose weight as the traditional aerobic activity and strength training are the real keys to lose weight. It’s just that everyday activities can be an additional way to get you moving — especially with the use of these calorie-blasting tricks.
We’ve been reading about a myriad of diets. No-carb, no-fat, six small meals, lemonade, cabbage soup, gluten-free, raw, clean eating diets and so many others have been confusing the crap out of us. For ages, we’ve been told that skipping meals for weight loss leads to starvation and weight gain, but several researches prove that it may lead to the opposite effect. While for some, intermittent fasting means not eating or eating very little for long periods of time, such as 14 to 36 hours but for most, it’s simply about skipping a meal or two every day. Think about it, we are fasting every day anyway while we are sleeping. Extending this fasting period may actually be good for you.
Note that intermittent fasting may not suit everyone, especially those who are pregnant and have any health conditions. Talk to your doctor before making any nutritional changes.
HOW DOES INTERMITTENT FASTING WORK
According to research, it doesn’t matter how you do it, reducing your calorie intake by 30 to 40 percent is most likely going to extend your lifespan. Furthermore, limiting food intake means that you consume fewer health nasties such as sugar and trans fat and you lose weight, both of which are linked to a much lower risk of common illnesses. Intermittent fasting may also increase your body’s insulin sensitivity, thus helping you control your cravings and hunger better.
METHODS OF INTERMITTENT FASTING
Intermittent fasting isn’t a diet, it’s simply an eating pattern that’s designed to help you lose weight or reach specific health-related goals. The following are a few types of intermittent fasting that you can incorporate into your daily life:
1. Leangains by Martain Berkhan
This pattern is great for those who want to build muscle and lose fat. It comes with some simple guidelines such as 14 hours of fasting for women and 16 hours for men every day followed by an 8-10 hour window in which you can eat. Although you’re not supposed to consume any calories during the fasting period; water, black coffee, sugar-free gym and calorie-free sweeteners are permitted. Your best bet would be to fast through the night and break your fast 6 hours after waking up. Being consistent is key to keep your hormones in check. Furthermore, you’re supposed to prioritize carbs over fat on workout days for energy and on days when you’re not working out, you’re supposed to have a higher fat intake.
2. The Warrior Diet by Ori Hofmekler
The author divides the diet into two phases, undereating phase and overeating phase. You’re expected to fast, or more specifically “undereat” for 20 hours daily and have one large meal every night. While fasting, you can have raw fruits and vegetables or their fresh juices and some protein. This stage is designed to promote fat burning and boost your energy levels. The overeating, 4 hour window, involves eating in the night to help the body repair itself, recuperate and relax. While eating, be sure to start your meal with vegetables, protein and fat and keep carbs for last so that you can have them only if you’re not full.
3. Eat Stop Eat by Brad Pilon
You’re expected to fast for 24 hours, once or twice a week with this method. You’re allowed to drink calorie-free drinks such as water, green tea and black coffee while fasting. After you break your fast, you can return to normal eating. This diet allows you to lose weight through a calorie deficit without limiting your food options.
The biggest issues related to intermittent fasting are lower energy levels, lack of focus and hunger during the fasting phases which may affect your workouts. Although jumping to a fasting stage from your normal routine can be quite a shock to your system, with time and consistence, your body will quickly adapt to these changes and learn to function optimally without food.
Furthermore, it can be a huge concern for people with blood sugar problems, diabetes or hypoglycemia. Therefore, make sure you consult your doctor before making any changes to your diet plan.
We all know that breakfast is the most important meal of the day but for those who exercise regularly, having a meal before and after a workout is just as essential. It is crucial to understand that everybody’s nutritional requirements vary depending on their fitness levels and goals, therefore, use this article as a guide to determine the right balance of carbs, protein and fats before and after your workout to satisfy your hunger, get energy, aid in recovery and achieve major muscle gains.
1. Pre-workout: One slice of whole wheat bread with peanut butter
Keep it light and simple. Having a carbohydrate-rich snack a few hours before a cardio workout can help you sprint, run downhill and perform any type of cardio exercise for much longer than on an empty stomach. Apply a thin layer of peanut butter on toast and you’re good to go. Other healthy alternatives for peanut butter include avocado or one sliced hard boiled egg for their hearty omega 3-goodness!
2. Post-workout: Banana shake
Your post-workout snack depends on your level of physical activity. If you run a few miles per week, we recommend a glass of delicious banana shake made with one banana and a cup of low-fat milk. It’s super easy and extremely effective in re-hydrating the body and providing the protein to aid in muscle fiber repair. Other alternatives include low-fat chocolate milk, a whey protein shake or a banana and peanut butter shake if you’re looking for that added kick!
1. Pre-workout: Plain low-fat Greek yogurt with whole grain cereal. While most people like to associate carbohydrate intake with cardio, you need carbs for weight training too. If the glycogen reserves in your muscles are low, your weight training routine will be lacking that oomph too. ¼ cup of Greek yogurt with ½ and ½ cup of whole grain cereal and blueberries will provide you with the complex carbs you need for a power packed workout and slow-digesting casein and whey to build muscle. You can use granola, peanut butter or sliced bananas as alternative toppings for your yogurt parfait.
2. Post-workout: Black bean omelet
After a strenuous workout session, you’ll want something that is rich in protein and is satiating. To make a black bean omelet, you’ll need four egg whites, ¼ cup of boiled or canned beans, and an ounce of low-fat cheese (optional). This will not only replenish your energy reserves but will provide you with a quick surge of protein to stimulate muscle synthesis.
1. Pre-workout: Green smoothie
A glass of green smoothie made with 4 cups of spinach, 1 banana, half a cup of berries and one cup of almond milk with ice is just what you need to fuel your body throughout your entire yoga workout. This smoothie consists of healthy carbs that help your muscles and brain function optimally without dipping into your glycogen reserves. Having the smoothie chilled will help you start your workout in a refreshed and reinvigorated state. Not a fan of green? Try a banana-berry smoothie instead.
2. Post-workout: Fruit and cottage cheese
Fruits such as oranges and strawberries are rich in water and potassium which work hand-in-hand to rehydrate you after a sweaty yoga session. The carbs from the fruit will replenish energy reserves and the slow-digesting protein from cottage cheese will aid in muscle repair.
1. Pre-workout: Eggs & oats
If you’ve been doing Pilates for a while, you’re probably aware of the burning reps done several times during an entire Pilates session. For a workout as vigorous as Pilates, you need a lot of energy which you can get from a carb-rich pre-workout meal, hence, the oats. Just half a cup of cooked oatmeal along with one or two whole eggs can give you the energy and protein you need to survive and enjoy a grueling Pilates workout. If you’re vegan, scrambled tofu is a great alternative for eggs.
2. Post-workout: Tuna on crackers
Whip up a tuna salad using tuna and any vegetables of your choice and add a couple of spoonfuls of it to three whole grain crackers. This snack is not only filling and delicious, but it is also rich in protein, iron, omega 3 fatty acids and complex carbohydrates. Alternatives for tuna include tofu, soy cheese, cottage cheese, boiled eggs or avocado.
If you’ve been thinking that starvation is the secret to being in tip-top shape, you better think again. The perfect diet, at least according to us, does not involve deprivation (or misery). In fact, we encourage our readers to be food enthusiasts who look forward to their next meals. However, how is it even possible to eat to get slim? The trick here is to consume foods that promote satiety. Some foods are more filling than others. The more nutritious and filling foods with very few calories are those that are packed with fiber and protein. The following are some foods that can seriously fill you up without causing any weight gain:
1. Whole Grains
Always go for 100 percent whole grains such as oatmeal and brown rice. These options are highly filling and the fiber helps balance your blood sugar levels. This makes oatmeal an excellent breakfast choice unlike your traditional sugar-laden cereals, because it stabilizes your blood sugar and helps curb unwanted cravings for the day. Add in a protein by using milk in your oatmeal or by having chicken with your brown rice.
2. Black Rice
Not a lot of people know about black rice but boy, does it pack a nutritional punch at an amazing amount of calories. Half a cup of cooked black rice will give you 90 calories versus 108 in brown rice. In addition, it’s packed with antioxidants and fiber and has very little carbohydrates compared to other rice types. Instead of having it as a main, add it to your salads, wraps and side dishes.
Legumes are excellent filling foods as they give you a hefty dose of fiber and protein. Research shows that they may even help prevent many diseases, apart from keeping weight off your waistline. Beans consist of complex carbs, a myriad of antioxidants, fiber and other vital nutrients. Our favorites our chickpeas, kidney beans, lentils, black eyed pea, edamame, black beans and fava beans. All these options work great in salads, stews and wraps!
Despite their bad rap, potatoes are a powerful craving extinguisher. According to one study, boiled potatoes were the highest ranked filling food, among other health foods such as whole wheat bread and brown rice. People felt fuller and ate less after having them. Just make sure you either bake or boil, and not fry. Sweet potatoes are a great too!
A study found that those who consumed eggs for breakfast ate fewer calories throughout the day compared to those who had a bagel. Eggs are a complete protein source, which means they contain all nine essential amino acids that your body cannot produce. These amino acids stimulate the release of hormones that help suppress your appetite and keep you satiated for long periods. Here’s a tip: Don’t throw away the yolks!
Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. However, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well.
1. High Blood Pressure
Although high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. An unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. Having a larger body size means that your heart has to work harder to pump blood to all parts of your body.
2. Nutrient Deficiency
Your diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. However, research shows that an average American consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin D. There are many types of nutrient deficiencies that cause a set of problems each. For example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue.
Omega 3 fatty acids are good fats many people aren’t getting enough of nowadays. Lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. Not getting enough vitamin B6 and B12, zinc, selenium, magnesium and iron can cause depression as well. To combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible.
4. Heart Disease
It’s no surprise that an unhealthy diet will contribute to coronary heart disease. The condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. People who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others.
5. Type 2 Diabetes
Type 2 diabetes is a health condition in which your body cannot process glucose. A large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress.
Poor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. In addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency.
Obesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. The number of children and adults who are affected by obesity increases each year in the US and the WHO considers obesity as a global epidemic. Consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity.
The great outdoors being a cold place during the winters isn’t news for anyone, neither is it a good enough excuse to skip a workout or an entire month of working out. However, it is tempting to settle for any excuse to not exercise when it’s cold, therefore, it’s no surprise that most people gain more weight during the winter season. To get back into your fitness game, it’s important to understand the difference between genuine reasoning and excuses.
The following are some common excuses people make during winters and how you can avoid them-
1. The bed is warm
We get it, it’s cold outside and you’re way too comfortable and warm to get out of bed but it’s important that you make your health a priority in such situations. One great way to get out of bed during the winter is set multiple alarms on your phone with messages to yourself. Sometimes being brutal with these messages can actually help. You can also install a heater in your room and set the timer so that it stops twenty minutes before it’s time for you to wake up. Make sure your workout gear is ready the night before so that you just have to get out of bed and put them on. Getting a workout buddy (preferably one that a bigger fitness fanatic than you) is also an excellent idea.
2. I’m not motivated enough in the winter
We hear this so much that our minds are etched with the notion that our bodies just can’t deal with working out in the winter, however, this is far from the truth. Sure, you may feel sluggish or blue, but if you have a well thought out plan with milestones and an achievable goal, chances are you’ll be running after them. This could be as simple as increasing your workout time to training to run a marathon in spring.
3. Nobody can see my body under all these layers anyway
Your heavy attire should not be a reason for you to let yourself go. Weight gain is linked to a myriad of health complications and there’s a high chance you’ll regret skipping all those workouts once spring hits. You don’t want to put all that hard work to waste and gain a few extra pounds in the winter – you should keep them off at all times. In addition, once the weather gets warm again, you may shy away from wearing your summer clothes and beach outfits after gaining weight – it’s not worth it.
To stay on track, never miss a workout. If you’re unable to work out, try to get at least 15 minutes of exercise in a day. This will ensure that you don’t become lazy.
For those suffering from stress and depression, regular exercise may be a great cure. Having a fabulous sweat session lets you have some fun while ensuring that you’re distracted from your worries. However, what’s more noteworthy about the benefits of exercise, especially on your mood, is that it helps release hormones that make you happy. In addition, it keeps your mood lifted for several hours after your workout or for the rest of your day, if you start in the a.m.
If exercise isn’t your cup of tea or if you find it overwhelming or time-consuming, try adding in just 10 minutes of exercise every day and slowly increase the length as you progress and enjoy the journey. Just the smallest amount of exercise a day can prove to be beneficial when it comes to your mood and overall well being and besides, it’s much better than doing nothing or stressing out over something that’s troubling you.
HOW IT KILLS STRESS?
Stress is common in the modern world and all of us are likely to experience it from time to time. However, when it becomes chronic, it can be quite crippling. According to the Anxiety and Depression Association of America, over 40 million people suffer from anxiety disorders in the US. Therefore, if you feel you’re a victim of anxiety disorder or just the occasional stressful episode, understand that you’re not the only one.
For some people, exercise can be a little stressful and intense workouts can put a lot of stress on the mind and body as well. Furthermore, some people may avoid public spaces such as gyms and other recreational centers due to the fear of having a panic attack. In such situations, it is best to perform some moderate-intensity, comforting exercises such as swimming, walking, yoga and dance.
Working out a little every day can help you develop a feeling of accomplishment as you become more capable of handling stressful situations. You become more confident and start making solid decisions on your own. You will also become more productive. Exercise also calms your nerves, thus boosting its stress-busting ability.
Several studies have reported that exercise works similar to antidepressants. This is mainly because it increases the production of serotonin in the brain. Serotonin is a neurotransmitter that improves mental health, boosts mood and productivity and helps tackle stress and depression.
Sweating it out and getting your heart racing with a great workout helps in the release of endorphins, which are feel-good chemicals that work like the drug, morphine, except that they’re naturally produced in your body.
Pro Tip: Try participating in group workouts as this could help build your social circle and motivate you to workout regularly.
2016 is here and its time to kick out everything that is standing in the way of your exercise routine and attempt to get fit. The main thing required simplify working out routine is to make up your mind and prioritize health on the top. Today we have got the list of 8 most common excuses and busted them so that they no longer block your way –
1. Commitment Issues
To resolve these issues pre-pay for gyms and workout classes. When you sign up you’ve made the commitment, and not going means you’ll probably lose what you paid for. No one wants to lose money!
2. It’s not for ME
This is the most common excuses as it can be hard to go for workout when you feel too out of shape. Remember that exercising not only improves your overall health but boosts confidence as well and that is exactly what you need! You have to start somewhere – try going at off-peak hours when the gym might not be as crowded, or ask a supportive, motivating friend to join you.
3. I don’t like exercising
Really?? Exercise can be FUN! There is a workout format for everyone. Try out new and different activities until you find the perfect one for yourself! If you enjoy dance, give Zumba a try. If you like competitive sports, then crossfit may give you that sense of team camaraderie you’re craving for. Another way to pep up your workout is by finding the right workout partner.
4. No time
If you don’t have time, make time! Don’t have an hour? No worries—it only takes 10 minutes to make a difference. Try to do 10 minutes of exercise 2 to 3 times per day. Schedule exercising and make it a priority. Plan ahead and be punctual to follow it!
5. No Idea about How to Do it
In order to get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn proper form, and get an exercise sequence you can go through on your own. Nowadays, lot of gyms have new member specials that make it very affordable to give private instruction a try.
6. Too Tired to Workout
You feel tired or lethargic when you lack movement in your routine. Exercise releases endorphins, increases energy, and elevates your overall mood. Even just a little activity promotes the delivery of oxygen and nutrients to your tissue and helps your heart work more efficiently. Which means, getting in a good sweat session might be exactly what you need!
7. I Look Great
Even if you look great, you should make exercise a part of your routine. Exercise does not limit itself to aesthetics only. It does give you a toned physique too, but the benefits of exercise go way beyond a tight body. Exercise reduces stress, improve your cardiovascular health, improve your mood, sleep better, and feel better.
8. Too Old to Workout
There is no such thing! No matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and mobile. Moderate activities like water aerobics or yoga, can feel really good on stiff, achy joints. With age, weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. You can also go for walking – it’s fairly low impact, but still creates healthy stress on the bones.
Lentils and peas are vegetable seeds growing in pods and are thus, categorized under legumes. Legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. Lentils are of the healthiest foods on the planet, according to Jonny Bowden, Ph.D., author of “The 150 Healthiest Foods on Earth.”
According to the National Institute of Diabetes and Digestive and Kidney Diseases, foods cannot magically zap fat. However, certain foods, such as lentils, that are rich in protein and fiber but low in calories can help increase the satiety and fullness you get from a meal, thereby, reducing your chances of overeating.
You can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. A half cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. Half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option.
Lentils are a great vegetarian protein source. A half cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. However, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice or black eyed peas in your diet plan.
Including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. Lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. Fiber also remains in the gut for a while, preventing you from snacking after your meals. Most people who consume lentils on a daily basis report feelings of satisfaction for hours after their meals. This is especially true for people living in countries such as India and Pakistan where lentils (or daal) is a staple in their diet.
A half cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber.
Boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. Canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat, if fresh lentils are not available.
Since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. Furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.
When it comes to diet foods, white rice isn’t the best option due to its high calorie content. Furthermore, even though it is sometimes lower in calories (depending on the type) compared to its healthier counterparts, a moderate serving size will not offer a considerable amount of protein, fiber or water, required to keep you full throughout the day.
However, if you pair a small amount of rice with healthy, high fiber and high protein foods such as lentils or green leafy vegetables, you can significantly lower your calorie intake for the meal and still consume rice on a regular basis without negatively affecting your weight.
The calories in rice vary slightly between the types of rice you choose. White rice, being the most common option, offers 205 calories per cup, cooked. Cooked brown and wild rice on the other hand offer 215 and 165 calories respectively, along with higher amounts of fiber, protein, B vitamins, magnesium, selenium and other vital vitamins and minerals. If you’re a frequent consumer of rice, portion control is important as it is easy to place more than one cup of rice on a plate, whether you cook it with other unhealthy ingredients or have it with a side dish.
When you look at the calories alone, rice won’t make you fat but rice has certain psychological affects, which may contribute to weight gain. Most people are already aware of how addictive white rice can be due to its high refined carb content.
Many rice dishes are also prepared with ingredients containing excessive calories, such as butter (102 calories/tablespoon), margarine (76 calories/tablespoon) or vegetable oil (around 120 calories/tablespoon). Fried rice may contain more than 250 calories per 1 cup serving and beef stir fried rice contains 345 calories per cup serving. When white rice is cooked with oil or ghee, expect the numbers to go above 300 calories per cup. Therefore, if you are concerned about gaining fat, consider having white rice boiled in water with a healthy side dish.
Brown rice is a whole grain which still has its natural fiber intact. When rice is polished and processed to produce white rice, its germ and bran have been removed, which means it’s not a whole grain anymore with a rich fiber content. Although white rice can be enriched with vitamins and minerals, the fiber cannot be returned to it. Brown and white rice have roughly 45 grams of total carbohydrates per cup, cooked, but brown rice consists of 3.5 grams of fiber, versus 0.6 grams of fiber in white rice – that’s 6 times more fiber!
Consuming fiber is largely underrated, especially when it comes to weight loss. Fiber makes the bulk of whole foods and since it cannot be digested, it comes with zero calories. This factor ensures that your blood sugar levels are stable, you’re full after a meal and satiated enough to avoid snacking throughout the day.