Fad diets and shortcuts don’t work when it comes to losing weight long term. You need to make changes to your lifestyle, eat better and exercise more for the rest of your life. However, there are some foods that can help you achieve your goals a little quicker when eaten as part of a balanced diet.
JT making Sugar free cookies
Eat Whole Grain Foods
A study by Pennsylvania State University suggested that people who are on a weight loss plan lose more fat if they eat whole grain foods. So it’s a good opportunity to ditch all those refined foods in your store cupboard, like white rice and white bread. Get your whole grain fix by eating more portions of whole wheat, brown or wild rice, whole rye, barley and corn, buckwheat, quinoa and sorghum, amongst other foods. You can eat them as part of a meal or add them to snacks. Popcorn without butter, sugar or salt is a perfect example.
Exercise Daily Make sure you are exercising daily to maximize your weight loss. You don’t have to go nuts – and, in fact, this could be dangerous for you – but make sure you are raising your pulse for a good half an hour every day. Save your heavier workouts for three, maybe four times a week, and go out for a brisk walk between workout days. Not sure what exercises are best? There are some great workouts for beginners over at GymJunkies.com.
Use Low-Fat Dairy Or Soy Milk
Don’t cut out dairy from your diet completely as it is a good source of calcium. It has also been shown that you are more likely to lose weight when consuming dairy products than taking supplements, for example. Choose low-fat versions or soy milk, and you can watch those calories, get your calcium, and help your muscles keep in shape
Eat More Fruit & Veg
Fruit and vegetables are filled with water, fiber and lots of other nutrients that are vital for a healthy body. But the reason they work for weight loss is because they have fewer calories. They can help you feel fuller quicker, and if you can combine eating more with consuming less fat, you will quickly see results.
Go Veggie
Vegetarians typically weigh less than meat eaters, and you could lose up to a pound a week – even without exercise – by switching to a low-fat vegan diet. Worried about snacks? Don’t. There are plenty of tasty vegan treats you can indulge in. However, taking this huge step is difficult to do if you love eating meat, so why not go veggie or vegan 4 or 5 days a week and treat yourself with some choice, lean cuts at the weekend?
Drink Tea
If you drink 2 cups of black or green tea every day, it could help stimulate the calorie-burning efforts of your body. Keep a few hours between drinks for the best effect and, of course, leave out the milk, cream or sugar.
JT enjoying a hot cup of tea
Get into these great habits for weight loss and see if they work for you.
Tabata Interval Training Image courtesy of the author
Are you spending a lot of time at the gym but not seeing the results you want? Maybe you want to get in better shape but can’t find time to go to the gym? What if you could get in fantastic shape exercising only 4 minutes each day, 4-5 days week? What if you could do all the exercises at home without buying any equipment? You can. This article will teach you how.
Tabata interval training is a highly effective training protocol designed to produce exceptional results in a very short period of time. In 4 short minutes, you get a complete workout that will improve your fitness performance, build muscle, and burn fat.
Tabata interval training is very simple. Perform 20 seconds of maximum intensity exercise followed by 10 seconds of rest. Repeat 8 times without pause for a total of 4 minutes. The 4 minutes are challenging and very intense, but yield better results than 60 minutes of aerobic exercise.
The Science In his ground breaking study, Dr. Tabata had two different groups of athletes perform two different exercise regimes, and then he compared the results. The first group exercised for 60 minutes, 5 days/week at an intermediate intensity. The second group exercised using short but very intense intervals (20 seconds of work followed by 10 seconds of rest for 8 rounds, for a total of 4 minutes). After 6 weeks, Dr. Tabata found:
* Group 1 improved their aerobic capacity by 9.5% but got no improvement in anaerobic capacity
* Group 2 (the interval trained group) improved their aerobic capacity by 14% and their anaerobic capacity by 28%
Later, a 2007 study in the Journal of Applied Physiology found high intensity interval training (HIIT) increased fat burning capacity in women after only 7 sessions over a 2 week period.
In 2009, a study found that men performing HIIT doubled their metabolic rate and increased glucose and fatty acid oxidation (burned fat) for three hours after exercising.
In 2013, Dr. Olson found that a 4-minute Tabata routine of jump squats burned 13.5 calories per minute, (5 times the calories burned in the average cardio workout) and doubled the subjects’ metabolic rate for 30 minutes after the workout ended.
What Exercises Can Be Performed in Tabata Interval Training? A variety of exercises can be performed, but they must be compound movements that activate a lot of muscle mass. So think squats, not calf raises. Bodyweight exercises like squats, sit-ups, and push-ups can be done as well as full body movements like burpees, sprints, or jumping jacks. You can also use weighted movements like deadlifts or power cleans. You can mix and match exercises depending on your fitness goals.
How to Perform a Tabata Interval Workout, Step by Step Step 1: Plan the Exercises Determine the exercises you will perform. No equipment or gym membership? No problem. Bodyweight exercises are perfect for Tabata interval training. Go to http://strength.stack52.com/periodic-table-of-bodyweight-exercises/ for a periodic table of bodyweight exercises complete with instructional videos on how to correctly perform each exercise. They are arranged by difficulty, so you can pick exercises that fit your fitness level. Don’t have time to plan the exercises? You can use Strength Stack 52 bodyweight exercise cards. Simply shuffle the deck and deal yourself 8 cards.
Step 2: Warm up Start with some dynamic stretching and then perform full body movements (jogging, rowing, etc.) that increase your body temperature until you achieve a light sweat. As you warm up, get fired up and mentally prepare for an intense 4 minutes. Remember, a 4 minute workout is more fun than a 60 minute workout, and it’s more effective too!
Step 3: Get a Clock Get a clock or stop watch handy. Better yet, if you have smartphone or computer go to http://www.tabatatimer.com/ for a Tabata timer with voice commands that tell you when to start, stop, and rest between intervals.
Step 4: Workout Set the timer, get in position for the first exercise, and wait for the beginning bell to ring. Without sacrificing technique, get as many reps as possible for each exercise in 20 seconds. So if you’re doing squats, try to get as many squats as possible using good technique before the 20 second timer is up. When the timer rings, stop the exercise, breathe deeply, and get in position for the next exercise. Repeat this for all 8 intervals at the highest intensity you can manage.
Step 5: Cool down Yes, you just finished an awesome workout, and it only took 4 minutes! You will be thoroughly exhausted. Breathe deeply and walk briskly until your heart rate and breathing returns to normal. Finish by lightly stretching your muscles.
The Stack 52 4-Minute Workout Want to get started right away? Try the Stack 52 4-Minute Tabata Workout. First watch the video of each exercise and practice a few reps to make sure you know how to perform the exercise. This will help you warm up to a light sweat. Then get your Tabata timer ready and go for it!
Conclusion Not only can you get a great workout in only 4 minutes, you will get results faster than anyone doing 60 minutes of cardio at the gym. Tabata interval training is wonderfully challenging and extremely effective. After a few weeks, you will notice your overall fitness has dramatically increased, and you have burned a lot of fat. I worked out for 10 years at gyms, and I never had 6-pack abs until I started doing Tabata interval training. If you play sports, you will notice that you can play with much more intensity for longer periods without getting winded. You will run circles around your friends who will think you’re some kind of freak who doesn’t get tired.
You can become extremely fit and love the way you look working out for just 4 minutes a day, 5 days a week. That’s only 20 minutes a week! You can do this, and if you use bodyweight exercises, you can do it anywhere without equipment!
If you have preexisting health problems or are not used to performing exercise at a high intensity, be sure to check with your doctor before attempting Tabata interval training. Remember to start at your own pace and increase the intensity as you are able.
This article was written by Kurt Boyd, fitness fanatic, and director of Strength Stack 52, a unique way to transform bodyweight exercises into fun, competitive workouts that can be performed anywhere.
References
Tabata I. et. al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. (1996) 28(10):1327-30.
Talanian J. et. al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology Apr 2007, 102 (4) 1439-1447
Gibala M. et. al. Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1α in human skeletal muscle. Journal of Applied Physiology Mar 2009, 106 (3) 929-934
Olsen, M. O. Tabata Interval Exercise: Energy Expenditure and Post-Exercise Responses
Scharff-Olson Kinesiology Lab, Auburn University Montgomery, Montgomery, AL
For a number of years, we have promised ourselves that we will work hard to get a trim, toned body. But every year, we find a new excuse and avoid it completely. This is not done. We are cheating ourselves. So, this year, let’s promise ourselves and keep the promise too. Here are some tips that will motivate you to be on track.
Get a Trim, Toned Body
Treadmill runs Well, most of us underestimate the power of the treadmill. However, a ten-minute session on the treadmill can have its benefits. Do cardio or sculpt, but do it. Avoiding treadmill in the gym is a bad decision. Why? Because it helps you warm up and get ready for other exercises in the gym. However, if you are planning to buy a new one for your home, you can buy it at Overstock. Overstock is a reputed store and the prices offered by them are reasonable. However, Overstock coupons can help you get better deals on your purchased items. So, use coupons to get the best deals.
Make a progress chart If you have a gym membership, ask them about it. They can work on it and make a progress chart for you. At home, you will have to make one for yourself. Progress chart is one that has helped professionals too. So, you can be sure that if you make one and track it daily, your time and efforts will be paid off. Charts can even help you stay motivated. It is like your own fitness card. This chart should have subjects like flexibility, muscle conditioning and cardio.
Fit it into your schedule To avoid making excuses, you should add it to your schedule. For example, if you know that 8-9 A.M. you have to exercise, don’t have any appointment for that hour. Don’t let anything stop you from exercising during that period.
Look out for toners Well, at home, we do cannot buy too many things to depend on. So, look out for toners. There are a number of all-in-one toners that are available in the market. This toner works on inner things, butt, legs, back, abs, torso, and arms. Such toners are easy to use. However, you should follow the instructions that are noted on the cover and instruction manual.
Do it properly Everything is worthless if you are not doing it properly. For example, if you know that you have to complete a cardio session of ten minutes, you should not: Stop in between, Slow down, or Leave it midway. If you have something of that sort in your mind, you will not get a trim, toned body by the end of the year.
Take care of your health If you do not take care of yourself, you will fall sick regularly. This will affect your routine. So, stay healthy and achieve your goals.
Concluding, these tips should help you get a trim, toned body by the end of the year. Want to share an idea? Post it in the comments.
Fitness fads come and go, but this new fad called High Intensity Interval Training (HIIT) might be here to stay.
HIIT uses a combination of quick intervals of intense exercise and short recovery periods to increase your heart rate, burn fat and work muscles in a short amount of time. In fact, HIIT is becoming the go-to training method for many professional fitness instructors. The allure lies in the ability to complete an entire workout in less than 20 minutes and burn fat. In fact, this type of training burns more fat than a regular 45 minute cardio session since it keeps your heart rate up and gives your metabolic rate a boost.
Mike Volkin, creator of HIIT the Game, now on Kickstarter states “HIIT is just fun, it’s a fun way to mix up any routine and it can be done by just about anyone, and anywhere.”
A study performed at Laval University in Canada used two groups of participants. One group followed a 15-week program using HIIT while the other group performed only steady-state cardio for 20 weeks. The steady-state cardio group actually burned 15,000 calories more than the HIIT group. But, the HIIT group lost significantly more body fat. There are many scientific studies with similar results.
Aside from being quick and very effective at both burning fat and increasing metabolism, HIIT is appealing to many because no equipment is required. This training method uses bodyweight exercises so a workout can be done anywhere from a gym to a living room.
Another great aspect of high intensity interval training is variety. Everyone has complained that their workout routine gets boring and stale after a while, but with HIIT it doesn’t have to be that way. You can change things up and try something new every week if you want. Variety not only maintains enthusiasm during training but it will benefit the body immensely through a process called muscle confusion. Targeting a wide array of muscle groups and performing different exercises regularly is going produce results fast.
Lastly, even though HIIT workouts are short, usually 20 minutes, they actually improve endurance. HIIT works, if you’re skeptical, give it a try for a week and see how you feel, at the very least, it is a great plateau breaker of your current routine.
Press Release
HIIT The Game is So Much Fun, You Won’t Realize You’re Exercising
Stack 52 launches its long anticipated new fitness game, HIIT The Game
Santa Rosa, CA, 08 February 2015: STACK 52, creator of competitive fitness products, has launched on Kickstarter its new game called HIIT the Game, which incorporates a competitive game into the scientifically proven High Intensity Interval Training (HIIT) method of exercising
Mike Volkin, Inventor of HIIT the Game and owner of Stack 52, said, “I’ve worked hard to develop a very unique and fun game that not only brings out players competitive side, but also gets you fit.”
In scientific circles, HIIT with HIIT The Game by STACK 52 commonly incorporates hard and fast cardio and bodyweight exercises with a 2:1 ratio of work to rest. The most interesting and attractive part of HIIT workouts is that the workouts are short but intense. Numerous scientific studies have shown that HIIT style workouts burns more calories than a traditional workout. HIIT the Game takes HIIT to another level and incorporates a competitive gaming environment to this already effective method of working out. Whats more, is you don’t need a gym to play the game. HIIT the Game can be played anywhere as the bodyweight fitness cards require no equipment other than your arms and legs. HIIT The Game by STACK 52 has garnered in a great deal of enthusiasm from its test groups.
Backing the Kickstarter campaign comes with a variety of attractive rewards:
Digital thanks and good karma – $1
HIIT The Game – $25
2x HIIT The Game – $39
HIIT The Game + Strength Stack 52 Tri Pack – $49
HIIT The Game + Strength Stack 52 Tri Pack + Weight Loss Stack 52 + Quick Sweat Dice – $97
HIIT The Game with Skype fitness consulting – $500
Brandon, a playtester, comments, “HIIT is intense, and this game makes working out fun, be prepared to sweat and be prepared to be sore, this isn’t a casual workout.”
Although I do not believe in New Year’s resolutions; I believe that it is a great idea to have a scale to keep myself accountable of my weight.
The scale is slim line and has a small footprint so it doesn’t take up a lot of space.
JT on the Ozeri scale
Listing some of the claims that are noted on the back of the box.
* New widescreen LCD provides immediate and easy-to-read results. Just stand on the scale and in less than one second, you will see your weight in digital read out.
* The scale uses 4 high precision GX sensors that measures weight up to 400 pounds (180 Kilograms) in 0.2 pounds (0.1 Kilograms) increments.
* Award winning design features an over-sized platform made of impact resistant tempered glass.
* New InstaOn (trademarked) technology captures the precise weight measurements upon contact (no tapping required). It’s so quick that you may not even realize that it has measured your weight.
* Auto-calibrated and automatically turns off to conserve battery life. This is a great feature because you conserve energy and the batteries last longer.
* Runs on 1 lithium 2032 battery for better performances (battery included). It’s always wonderful to have batteries included because you may not have batteries on hand.
The scale is easy to use and is very economical. It retails for $29.95, but you can find it on Amazon at a sale price of $16.95, a 43% savings.
This scale is a basic scale and I recommend it.
* Ozeri provided us with this scale to provide our honest opinion! *
By understanding your body type, you can customize a workout program to be more effective than an “out of the box” workout program. Customizing a workout program based on your body type is surprisingly easy. Before you start developing a workout program you have to identify your body type (also called somatotype). There are three basics somatotypes; mesomorph, ectomorph, and endomorph. A mesomorphic body is ideal. They are the individuals who are athletic with a strong frame that can easily gain muscle while remaining quite lean. Ectomorphs are those with thin delicate frames that have a hard time gaining weight, have a fast metabolism and very lean muscle definition. Lastly, endomorphs are the heavier individuals that have a round shape who find it difficult to burn fat but can gain muscle mass easily.
JT getting ready to workout!
Mesomorphs If you are a mesomorph, lucky you! Since you can gain muscle mass fast your program has to include cardiovascular exercise to keep your body lean. Twenty five to thirty minutes of cardio 3 times a week is recommended. As for training, stay within 8-12 reps for each set with a 1 minute rest in between. Make sure to include a variety of exercises to continue to challenge your body, maintain muscle and improve strength as well as endurance.
Ectomorphs Ectomorphs have to customize their fitness program to work against their natural thinness. To do so select short and intense exercises that target major muscle groups like the biceps, triceps, abdominals and hamstrings. This type of workout will help with muscle development. When doing any sort of weight or resistance training, train heavier and keep your repetitions within the 5-10 range. As for cardio, keep it to a minimum since burning fat is not needed. As for rest periods, 2 minute rests between sets are suggested. Since you will be doing more intense exercise you need additional time to recover.
Endomorphs Endomorphs on the other hand have to embrace cardio in order to burn fat and maintain a good body fat percentage. Do cardio as much as you can and be sure to change it up. Try swimming, running, HIIT, cycling and any other form of cardiovascular exercise that interests you. Aside from that you do need weight and resistance training. It is highly recommended that you do compound lifts and stick with 8-15 repetitions per set with 30 second of rest. Challenging major muscle groups will speed up your metabolism to help keep the excess body fat off.
Learn More About JT Bubbling with Elegance and Grace is a place for life long learners. The Bubbling With Elegance And Grace team was created 14 years ago. A passion for fashion sparked a lifestyle blog for our Elegant Community to enjoy. We are thankful and in gratitude to our Lord and Savior Jesus Christ for those who have been with us from the beginning and those who have just started riding with us on this lovely journey.
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