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WAYS TO KEEP YOUR WORKOUT FRESH
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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 settingsLocation 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 timingIs 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 buddyPeople 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 tunesListening 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 activityDon’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! ...

can you lose weight by drinking buttermilk
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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 & CALORIESYou 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 SNACKButtermilk 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 PRODUCTSOk, 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 CONNECTUsing 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 calaroies with everyday activities
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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 CLEANINGEngaging 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.2. GARDENINGYou 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 SHOPPINGWhether 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 CAREnjoy 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 MOWINGUse 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 RIGHTDon’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 STANDEverybody 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.8. KISSINGDon’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 LINEDon’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....

Intermittent Fasting What is it & How Does it Work
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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 WORKAccording 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 FASTINGIntermittent 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 BerkhanThis 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 HofmeklerThe 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 PilonYou’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.DRAWBACKSThe 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....

The Best Pre and Post Workout Snacks
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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.CARDIO1. Pre-workout: One slice of whole wheat bread with peanut butterKeep 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 shakeYour 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!STRENGTH TRAINING1. 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 omeletAfter 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.YOGA WORKOUT1. Pre-workout: Green smoothieA 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 cheeseFruits 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.PILATES WORKOUT1. Pre-workout: Eggs & oatsIf 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 crackersWhip 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....

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