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Lose Weight.

How To Lose Weight Immediately

A day will not be enough if we are to discuss the reasons why people should start losing weight, especially if they tend to be on the heavier side. Here, is a statistic that will surely motivate you. Did you know that there are 112 million people who die because of the complications of being overweight? Obesity increases your risk of developing heart disease and stroke. It puts strain to your heart which causes your blood pressure and cholesterol to increase.

Tips On Lose Weight Safely

More and more are becoming conscious about their weight. There are some who are doing this for health reasons while there are some who are doing this for aesthetic purposes. Those who find themselves caught in the situation of having to lose some weight tend to result in drastic measures because of wanting to lose weight badly. These people are easily blinded by fad diets and medications. Apparently, these methods do more harm than good. They are dangerous to one’s health.

Do not succumb yourself to these deceitful methods, keep in mind that the healthiest way is the easiest and fastest way. Losing weight is a balancing act wherein math is pretty much involved. It is essential that you know how many calories you must consume in a day in order for you to lose weight. For example, you take in as much as 1200 calories in a day and exercise for about an hour, you will probably lose about 5 pounds per week.

The first thing that you need to check on is your diet. Skipping meals will not do you any good, the key to losing weight is eating right. You must burn more calories than the calories that you take in. Abstain from eating foods which have added sugar in them, from those that have animal fat, saturated fat and starches. Instead, fill your plate with heaps of greens, fruits, egg whites and soy products. You do not have to be a vegan in order to take away those pounds. Stock up on 95% lean meat, fish and skinless poultry. Furthermore, drink plenty of water, think more than 8 glasses.

Exercise To Lose Weight

Diet and exercise go hand in hand in order for you to shed off those extra pounds. People are attracted to rigorous exercises such as strength and resistance training; this is because they have a notion that doing strenuous activities will help facilitate the elimination faster. But the truth is doing the combination of resistance training and aerobic exercise such as cardio assuredly does the trick, it burns more calories.

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Your Goals.

Many have asked, ‘How do I grow big and muscular, but lose that tummy of fats together?’

The answer to that is that you have to understand your goals correctly. Growing big and muscular, also known as bulking up, is a form of weight gain, whereas losing a tummy of fats, or fat burning is a form of weight lost. The two set of goals are ideally on different spectrum of fitness aims, so how can one expect to see obvious result from contradictory training methods? It is better to stick to one path before switching to another, being focused on the polar end of the spectrum is more rewarding then trying to conquer both at the same time.

If your ultimate goal is to achieve a lean and ripped physique that is the same or larger size than the current self (assuming you understand having a substantial amount of fats in your body you would like to eliminate eventually), then the recommendation is for you to build on muscles and put on several pounds over your ideal weight. Calorie control is key to your weight goal. Along with proper, adequate rest and consistent hardcore resistance training regime, work towards a half to one pound gain a week.

With a body of quality muscularity and hard earned strength that is one or two sizes above ideal, it is then the right time to adjust your calorie intake towards a weight loss priority. The rule of thumb is fairly simple; if calorie intake is higher than daily expenditure, you gain will weight; the reverse will lose weight for you. While you will still need the adequate rest a day, your training program will have to involve some cardio, supersets and drop sets for that fat burning and muscle toning.

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Gym For Losing Belly Fat .

Gym For Losing Belly Fat

Tips And Steps For Gym For Losing Belly Fat 

Reach Your Goal Faster In Gym For Losing Belly Fat

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Know Your Fats.

1. The major classes are – Saturated Fats, Unsaturated Fat (Mono and Poly) and Trans-fat.

2. Saturated fats are needed to produce Low-density lipoprotein to carry cholesterol, triglycerides, and other fats, called lipids, in the blood from other parts of your body from your liver. But in the event of excess Low-density lipoprotein there will be tendency of the cholesterol to stick on the artery thus causing blockage. When there is a blockage in the artery the heart will have to pump harder so that the blood can flow through. When this occurs it will eventually lead to high stress volume on the cardiovascular muscle and will therefore cause it to deteriorate causing cardiovascular diseases.

Unsaturated fats on the other hands helps to produce high density lipoprotein carry cholesterol, triglycerides, and other fats, called lipids, in the blood from other parts of your body to your liver. The main function of HDL is to help soak up excess cholesterol from the walls of blood vessels and carry it to the liver, where it breaks down and is removed from the body in the bile. Therefore without HDL the blood vessels will be then congested with cholesterol thus causing blockage to the blood vessel thus causing cardiovascular disease to occur.

On the contrary though the Trans-Fats has a similar structure of a unsaturated fat, due to hydrogenation of the cis-bond the structure has mutated to a trans bond thus causing the molecule to be able to bond closer together. In the trans arrangement, the chains are on opposite sides of the double bond, and the chain is fixed in an approximately straight shape in this region. Thus causing it to be able to bond closer. Because of the change in the structure it has become useless to the body and will only cause an increase and decrease in the influx of LDL and HDL respectively.

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Sports Vs Exercise - “Do you exercise or do you play sports?”.

People always assume that by playing sport is also a form of exercise. Maybe it is just a nicer way to tell people that I don’t exercise at all.

Sports: Athletics, basketball, football, tennis, rowing, golf, Formula 1….

Sport is a physical activity that can be performed almost everywhere- on land or in the sea. Sport focuses on leisure and entertainment. It is skills and technical base to perform. Some sport games uses different part of muscle groups, for example basketball player uses a lot of their arm and leg muscles. During the game, basketball player will able to train their muscles.  But, do not develop the perception that sports can makes you fitter. If it does, by driving F1 can also makes you fit!

Exercise: Weight training, running, stretching, cardio …

Now we talk about exercise…. Exercising is focusing on fitness goals and usually it does not involve much with the pressure of competitive environment. Exercise focuses more on strength training, endurance training, flexibility, cardiovascular fitness etc. The reasons for exercising are to build the fitness level to perform physical activities. Some sports require high level of fitness. National players train a lot of strength and conditioning for better sports performance. You will never see a national sports player who is unfit and unhealthy; probably sumo wrestlers are the only sportsmen who require more calories intake than calories burn!

A sport is a hobby, whereas exercise is a lifestyle. Look at your body as a machine. You “service” the machine by exercising. When the machine is fit, it can perform physical activities, which is the sport. Remember, “I keep fit to play sports” and not “I play sports to keep fit”, so start exercising now to enjoy better sport games!

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Resistance or endurance training (cardio) for weight loss?.

In order to prescribe training for weight loss there are many factors to consider. One of the way to approach in
selecting a more ideal method is to consider the physiological adaptation that either resistance or
endurance training have on an obese person.

The main objective is to achieve maximum weight loss and at the same time prevent possible injuries and health
problems. From a physiological perspective endurance exercise training usually helps to improve one’s
cardiovascular fitness though the overall effect also helps to reduce body weight because of fat loss from the
calorie burning. Where as during resistance training the muscles are being overload. Resistance training
supported by adequate energy and protein intake (with sufficient recovery), increases muscle mass and
strength. During resistance training there will be gain in lean tissue and thus causing an additional energy
needs for training and recovery. Another reason why resistance training is preferred over endurance training
is considering how the body utilizes the fuels in our body during resistance (anaerobic) and endurance
(aerobic) exercises. Intensity and duration determine the energy system and metabolic mixture used during
exercise. The aerobic system predominates in low-intensity exercise, with fat serving as the primary
fuel source. But due to the obesity status of the person there will be an increase in intensity during endurance
exercises, which cause the main energy source to come from CHO due to oxygen deficit. Therefore during aerobic
exercise more CHO will be burned instead of fats.

Therefore in conclusion after considering from a physiological perspective, I would choose resistance
over endurance training for weight loss.

Reference:

Katch, V. L., McArdle, W. D., Katch, F. I. (2011).
Essentials of exercise physiology (4th ed.).
Philadelphia: Wolters Kluwer/Lippincott Williams
Wilkins Health.

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Chin ups ( Part One).

Chin ups are one of the best upper body strength training exercises to stick to that is if you can crank a few repetitions in. Chin ups is typically a back exercise which focuses on the latissimus dorsi muscle in a downward rotation, with involvement of the shoulders and scapulars. A bonus area it targets are the bicep brachii when the elbows are bent to bring the body up. To hold the legs up or backwards, the extensor spinae and/or rectus abdominis are engaged.

While this article does not focus on the methods to improve your chin up repetition, it shows you how many different variations there have been to the simple childhood monkey bar exercise. Each of these exercises has been performed before and they are all possible. Proper training and strict form are recommended upon trying the different styles of chin up.

Variations of Chin ups:

Standard pronated chin ups:
The military standard of chin ups; palms facing away from the bearer, gripping at a slightly wider than shoulder width and hanging free before attempt to pull body weight upwards until chin crosses the bar, keeping back straight and minimal swinging.

Supinated chin ups:
Similar to the pronated chin ups, except in the grip to be facing the bearer, and gripped at narrower width. This variation targets more on the bicep curls to bring the weight upwards.

Standard dead-hang chin ups:
The military standard to chin ups with minimal to no swinging; this method eliminates momentum from the exercise and hard focuses on muscular engagement.

Kip-ups chin ups:
The gymnast chip ups with legs to kick start swinging and eventually catching the momentum to pull oneself up over the bar. This exercise works on the full body engagement to fire up each repetition as part of a larger compound movement and is usually done in higher volume. Cautionary note that strict form is required as this exercise involves swinging, jerking and speed. Perform with care.

[To be Continued]

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Workout Tips.

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Fitness Training Program .

Fitness Training Program

Benefits Of Fitness Training Program

Types Of Fitness Training Program

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Whey Protein.

Whey protein, a familiar term in the bodybuilding world. Many people thinks that it is only use by bodybuilder to gain lean muscles mass. However many do not know that it is actually a pure form of essential dietary component, which has numerous health benefits to our body. Whey protein is a mixture of globular proteins isolated from whey, a liquid by-product during cheese production. Most of the time, it is sold in powdered form however supplement company are coming out with ready to go protein. Improved technology now not only help to produce better quality whey but produce cheaper whey hence more people are now using whey protein to replace the protein in their diet. In fact whey protein not only helps in building muscles but also help to maintain a healthy composition, fight chronic diseases and help to improve your emotional health. With these benefits, whey protein is a must have in your diet from now on.

Weight loss

Research shown that a high protein diet will aid in weight loss as after a high protein meal, your body will use more energy to digest the protein and hence create a thermic effect. With this your body will burn more calories.

Amino Acid

Whey protein not only provide your body with protein but also amino acid which is a essential to your body. It helps to repair your muscle tissues and also aid in growth.

Lean Muscle Mass

Whey protein helps in the development of lean muscle mass and this contribute to weight loss. With more lean muscle mass in your body, your body then to burn more calories hence will have a good body composition.

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