4 ways to burn fat without heavy workouts

It is commonly believed that fat burns only during hard workouts. But also  metabolism is responsible for active fat burning, it is enough to increase it and fat will not linger on your body.

It is worth remembering that over the years, many processes of our body slow down and metabolism is no exception. And with the slowing down of metabolism, fat cells quite actively begin to be deposited in some parts of the body.

This can be avoided.

1. Proper nutrition.
Proper nutrition is the main point of weight loss. It is also worth completely reviewing your diet and getting rid of harmful products and replacing them with useful ones. It is necessary to understand that without a calorie deficit, fat will not oxidize and burn. The body should receive much fewer calories than it spends, only then it will take the missing energy from fat deposits.

You can add spicy foods such as chili pepper. It contains Capsaicin, it affects the metabolic rate.

Also add:
turmeric;
ginger;
cinnamon.

It is necessary to eat more protein foods and vegetables, and as for cereals, it is worth giving preference to whole grains and dark-colored cereals. It’s worth consuming complex carbohydrates, not fast ones. Such cereals are more difficult to digest by the body and at the time of their assimilation force the body to spend more energy than before.

2. Contrast shower.
Taking a shower and changing the temperature helps to improve blood circulation in the body. It is used in the fight against cellulite and in strengthening the skin. And because of the change in temperature, the body has to spend a lot of energy to maintain a normal body temperature.

3. Water balance.
You need to drink water regardless of whether you lose weight or gain muscle mass on the contrary. Water is involved in many processes of our body and also contributes to fat burning. 

Water is very important for the body, as it accelerates metabolism.

4. Hiking or Cycling.
To maintain a fast metabolism, physical activity is important anyway. 

3 reasons why you don’t have a 6 pack

Everyone has ABS, just those who are not overweight, it is visible better and vice versa. In this article we will talk about why many people can’t pump up 6 pack.

It is important to understand what core is, many people confuse and say that Abs and Core are the same thing. But performing classical exercises, the core does not pump up. Since the core is pumped by many exercises and squats too.

The core is the muscles that are responsible for stabilizing the spine, hips and pelvis.

Below we list the main reasons why you do not have a 6 pack.

 

1. NUTRITION.
The fact is that 80% of the success of obtaining abs pack depends on the diet. I always say that no matter how tough and exhausting the workouts are, they will not make the abs beautiful. Without a doubt, training builds abdominal muscles, but the kitchen cuts and draws it.

The abs are no different from other muscles and it also needs to be trained according to the principles of hypertrophy. And the kitchen (proper nutrition) helps to reduce the level of body fat.

You need to understand that Training will not give the proper result without proper nutrition and vice versa. Eating without proper training is a waste of time.

2. PRIORITIES.
In order to pump up a particular muscle group, it needs to be given a sufficient amount of time.

I’m not saying that doing abs exercises at the beginning of a workout as a warm-up or at the end is bad. But if the goal is to pump up other muscle groups. But if you want to pump up powerful abs, you should focus on pumping it.

Therefore, exercises on the abs must be fully added to your workouts.

3. PRINCIPLES OF HYPERTROPHY.
The fact is that for some muscles, or rather to awaken the metabolic process, more repetitions are needed. 10-12 repetitions are enough for one person to feel a burning sensation in them, and 20 repetitions are enough for others. But it also depends on the type of exercise performed.

That is why it is very important to choose the right exercises and training style for yourself. It is good enough to feel the abs when doing exercises.

Try to perform fast repetitions of about 70% of the total number of repetitions, and perform the remaining 30% slowly. Perhaps this method will suit you. Experiment, because each person is different.

Remember exercises with your own weight will draw the press well, and with additional weights allow the abdominal muscles to grow.

What not to eat for dinner and breakfast

Let’s talk about the products that should not be eaten for breakfast.

Oranges or orange juice.
Do not drink orange juice or oranges on an empty stomach. The fact is that the body after we woke up needs rehydration, since it was without water all night. And orange juice has an aggressive environment. This juice contains strong acids that can lead to digestive problems.

Smoked meats and raw vegetables.
If you eat these foods in the morning, they will irritate the stomach and cause stomach cramps.

Cold drinks.
Due to the fact that the water will be cold, it is more difficult for the body to start digestion in the morning. Therefore, it is recommended to always warm up drinks and food in the morning before eating it, so that there are no problems with digestion and the stomach works as it should.

Coffee.
By itself, coffee increases the secretion of gastric juice, if you drink it regularly as soon as you wake up, it can lead to gastritis.

Sweet.
It is strictly forbidden to eat sweets on an empty stomach, since sweets sharply raise blood sugar levels, but after 1 hour you will want to eat again.

It is best to eat for breakfast :
– oatmeal or buckwheat porridge;
– cottage cheese with honey, dried fruits or nuts;
– boiled eggs or omelet;
– sandwiches with hard cheese and herbs;
– tea and stewed vegetables.

What foods should not be eaten for dinner.

Sweets and bakery products.
Such products are digested very quickly and have a high calorie content, and due to the fact that energy is not spent during sleep, it is stored in fat.

Protein products of animal origin.
These foods take too long to digest for about 4 hours, and the stomach naturally works when it needs to rest and this loads it heavily.

Alcohol and coffee.
Alcohol itself is harmful, but it causes headaches, reduces the quality of sleep, which entails frequent awakenings. But if we slept badly, then the working day may not be set.

It is best to eat for dinner:
– vegetables and fruits (celery, beets, baked potatoes and apples);
– kefir;
– non-fatty fish varieties.

4 morning habits that will help burn fat

If you start a new day correctly, it will not only set the right rhythm for the whole day, but also help to keep an excellent body shape without extra pounds.

We will talk about habits that will significantly enhance the effect of weight loss.

So what should you do every morning?

Sleep.

Not proper and not enough sleep is the problem of most people. And lack of sleep leads to exhaustion of the body, it in turn gets stressed and simply does not have time to recover.

As scientists have proved, sleep is directly related to overeating (that is, if you do not get enough sleep, the body will require more energy from food, well, or sleep more-eat less).

Remember that poor sleep has a very negative effect on the nervous system and hormonal background.

Healthy breakfast.

Breakfast should consist mainly of protein foods and then you will stay full longer, and your blood sugar level will be normal.

Vitamin D.

Take vitamin D if you live in conditions of lack of sun. It has been proven that metabolism directly depends on Vitamin D, and if you have a good metabolism, then fat deposition is minimized.

Training in the morning.

A morning that starts with movement is much more useful, and the metabolic processes in the body are turned on for the whole day. 

Walking.

A great tool for burning extra pounds. The huge advantages are that you do not need to have any special skills and have some kind of tool. The walk allows you to enjoy the scenery and the fresh morning air.

4 main factors that prevent you from losing weight

Over the years of my training and working as a fitness trainer, I have identified 4 of the most important factors that prevent from losing weight.

Lack of knowledge.

Before you do something, you just need to have at least minimal knowledge and understanding. It is necessary to know at least the basics of proper nutrition. To do this, you should study the information from trusted sources or just consult with a professional.

After all, if you don’t eat right, then you can simply stand still or, worse, start gaining extra pounds. But if you eat right, then weight loss will pass quickly and with positive emotions.

Limits and Limitations.

I often meet people who are not happy during weight loss, and all this is due to the fact that they perceive the situation as hard work. They initially perceive a healthy lifestyle on a psychological level as limitations, putting themselves in the framework. This hinders the weight loss process as much as possible, and often people stop exercising.

To prevent this from happening, the situation should be perceived as a gift to yourself. At least you do it for yourself and your health, and the so-called framework, it’s temporary. But after you start to transform, you will get great pleasure from the sport and you definitely won’t want to quit it.

Lack of purpose.

Many people just dream of looking cool, but they don’t have a goal. There is no motivation without a goal, but you can dream while lying on the couch eating hamburgers. The choice remains for everyone and “the choice is not to do anything is also a choice.”

Therefore, in order to get the desired result, you need to have a goal and understand for yourself why you need it and what exactly you need. What problems it solves or what advantages it gives you.

If you accept this situation and completely dissolve in it, then you will have fun and positive emotions.

Temptation.

And this is the biggest problem for most, since everything around just provokes you to stop losing weight. These are elementary corporate parties, birthdays, picnics, meetings with relatives and here the list can still be continued indefinitely.

Here, as in any new endeavor, you just need to endure and keep yourself in hand. Do not give yourself slack and over time you will not notice how you already easily treat the surrounding temptation.

I think it’s time to make a simple conclusion:

– don’t set yourself limits – the biggest obstacle is in our head.
– have not a dream, but a goal.
– difficulties are good, they make us move.
– solve questions consciously.

Balanced nutrition for older people

Balanced nutrition in old age is more important than ever. Energy needs are falling, but nutritional needs are rising. In general, due to the physical and lifestyle changes that usually accompany aging, calorie requirements are lower. However, a balanced diet is extremely important.

Being overweight in the elderly increases the risk of heart disease, stroke, diabetes and some cancers. Losing weight can be quite a challenge. If you have gained weight over the years, try to lose weight slowly, gradually.

How to maintain a healthy weight for an elderly person

Balanced nutrition is based on a daily calorie requirement of an elderly person, and it is about 2,000 calories. Drink at least 2 liters of water every day. Be careful with high sodium content in food.

An active lifestyle improves appetite
Take a walk every day or do other outdoor activities. You can ask your doctor which exercises are suitable for your level of mobility.

Vitamins and minerals
A balanced diet for the elderly should be organized in such a way as to provide sufficient vitamins and minerals.

Include liver, dairy products and fish in your diet. These are products with a high retinol content.

Vitamin B12 supports the health of the brain and nervous system. The most common symptoms of deficiency include fatigue, dizziness or loss of balance, as well as decreased mental performance.

Vitamin D – affects the immune system, hormones, bones and brain. Moderate sunlight and appropriate supplements are recommended. It should be remembered that vitamin D is not contained in food in large quantities.

Carotenoids, vitamins C and E – have antioxidant properties. They are important for maintaining tissue health. They can be found in orange, yellow and dark green vegetables. Sweet potatoes, zucchini, carrots, spinach, beets and cabbage are good sources. You can find vitamin E in nuts, seeds, peanut butter and wheat germ. Various fruits and vegetables are rich in vitamin C.

Calcium
Calcium is needed to regulate heart rate and maintain bone mass. You’ll find it in dairy products, boiled vegetables, and calcium-fortified foods.

Iron
Iron deficiency can lead to decreased energy levels, dizziness and problems with concentration. There is a feeling of fatigue and lethargy. Iron deficiency is known as anemia. You will find iron in red meat, shellfish, oysters, offal, beans, lentils and cooked dark green vegetables.

Zinc, potassium and magnesium
The best sources of zinc are meat, oysters, shellfish, pumpkin seeds, beans, peas and lentils.

Potassium lowers blood pressure and reduces the risk of kidney stones. In addition, it also strengthens your bones. It is found in fruits and vegetables such as bananas, plums and potatoes.

Magnesium – plays a key role in 300 physiological functions. Supports the work of the heart, immune system and strong bones. It is found in grains, nuts, fruits and vegetables.

Cholesterol reduction and physical exercises

Cholesterol reduction does not require a drastic change in lifestyle or highly intense exercises. A few exercises will be enough, but it is important to do them systematically.

Research data

It is known that only proper nutrition in combination with physical activity effectively reduces cholesterol levels. This was proved by an experiment conducted on 400 participants who, after measuring the level of cholesterol in the blood, were divided into four groups: the first did not change their lifestyle, the second began to exercise intensively, the third switched to a low-fat diet, and the fourth supplemented the diet with physical activity.

When their cholesterol levels were checked a year later, it turned out that only in the fourth group its decrease was significant.

How Exercise Lowers Cholesterol

Physical exercises favorably change the ratio between bad LDL cholesterol and good HDL cholesterol – they reduce the level of bad and at the same time increase the level of good. In addition, regular exercise reduces systolic and diastolic blood pressure in people with hypertension, improves the efficiency of the heart and lungs. Oxygen transport to tissues and blood flow through organs increases.

In addition, physical activity regulates sugar and insulin levels, improves blood clotting. Regular exercise, in addition to direct effects on the circulatory and respiratory systems, also improves well-being, because during exercise the body produces endorphins – hormones of happiness.

So any kind of activity will be useful – cycling, brisk walking, running, swimming or dancing. It is important to introduce activity gradually. If the body is not used to stress, start with a quick walk. At first, it is enough 2 or 3 times a week for at least half an hour in a row, and after a month, move on to other types of exercises.

Already after 3 months of systematic physical exercise, the HDL level increases by an average of about 7 percent. It is enough to follow the principle recommended by doctors: you should actively spend time at least 3 times a week for at least 30 minutes. The intensity of the exercises performed should be such that your pulse is about 130 beats per minute.

So my advice is pretty simple: start a cholesterol reduction program with 30 minutes a day for 3-5 days a week. Let it be just brisk walking to begin with, but in the future you will still have to load yourself more noticeably – connect running, swimming, or cycling.

After the first month, gradually increase the training time to 50 minutes a day.

Wait at least an hour after eating to start the exercises, and finish them 30 minutes before eating. Do not limit yourself to drinking only mineral water – choose a balanced diet.

Abdominal fat. Why so dangerous?

Abdominal/visceral fat is one of the most dangerous types of fat in the body. If there is more than 15% of it in the body, it poses a great threat to health.

Visceral fat is adipose tissue located around and near internal organs. The abdominal, in turn, is located only in the abdominal area. 

Visceral abdominal obesity is also called so:
1. Male type of obesity;
2. Android obesity;
3. Obese “Apple”;
4. Central obesity.

For the deposition of abdominal fat, the most successful conditions will be: a sedentary lifestyle, high-calorie food, a small amount of fiber and other proper nutrition products in the diet.

Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting.

Abdominal fat can lead to the risk of such diseases:

Varicose veins;
Cardiovascular diseases;
High risk of oncologies;
Hormonal disorders;
Obesity;
Hyperlipidemia;
Diabetes mellitus;
Alzheimer’s;
Fatty liver hepatosis.

How to defeat this type of obesity?

An ineffective way to get rid of this type of deposits is to perform various movements to pointwise affect the ABS: plank, vacuum, twisting, etc.

A little more effective is the method of influencing the whole body by training. Yes, strength / cardio loads involve a large number of muscles, while burning a lot of calories and positively affecting metabolism, but this is not enough.

The best helper in this matter will be proper nutrition and a diet with a small or decent calorie deficit.

Remember that 3/4 of the result is a diet, and the remaining 1/4 is a workout.

5 mistakes of the beginner in the gym

I often notice that people in the gym make the same mistakes, and then wonder why their muscles don’t grow, and just quit training.

In this article I will tell you about common mistakes that prevent your muscles from growing.

1. Ignoring the WARM-up.

During the warm-up, the muscles get ready for training, and the joints are lubricated and prepared for loads. But if you ignore the warm-up, then the chance of injury is very high.

Each coach will make you warm up before the main workout.

2. Ignoring STRETCHING.

It is very important to stretch the muscles after performing heavy exercises. Thanks to stretching, blood circulation improves in the muscles clogged during training. And good blood circulation in the muscles helps to restore them faster.

3. Insufficient WATER consumption.

Water is the smartest liquid that improves digestion and helps our muscles grow and recover thanks to its rich composition.

4. Too LONG REST and too FAST TRAINING.

I see how many people go to the gym with their friends and sit with their phones between approaches or just chat for about 5-10 minutes.

Fast training and performing different exercises on different muscle groups without concentration and understanding do not give any sense.

Therefore, for good muscle growth, it is worth choosing the right pace and exercises.

Abdominal muscles: basic rule of training

Abdominal muscles are ordinary muscles, the scheme of hypertrophy (enlargement) of which is no different from other muscles.

If you choose the appropriate exercises and load so that it “goes” into the target muscle “to failure” (when you can no longer perform muscle contraction) 10-12 repetitions is more than enough (since it has been proven that the last 6 repetitions are most effective for hypertrophy when working “to failure” or almost “to failure”).

In order to understand which exercise is most effective and how to “get” the load into abdominal muscles, it is necessary to understand which muscles the ABS consist of and where they are attached.

Six pack is obtained by two things. The first is the rectus abdominis muscle. The second is 3-4 tendon bridges that tighten the rectus muscle and form 4-6 cubes.

The attachment of the rectus muscle is located on the pubic bone from below and on the cartilage of the ribs from above. This muscle pulls the ribs down (lowers the chest), bends the spine, raises the pelvis (when fixing the chest), participates in the formation of the abdominal muscles.

There are two main movements: direct and reverse twisting. With different position of the body: lying, sitting, hanging, at different angles, etc..

The main mistake in the technique of these exercises is to involve the muscles of the lower back or the front surface of the thigh when twisting, as this “steals”, and sometimes even replaces the work of the ABS.

It is also wrong to pull the head towards, and not just support it with your hands. This increases the load on the cervical spine.

Also a mistake is the static tension of the abdominal muscles. For hypertrophy of the rectus muscle, both metabolic stress and mechanical stress (due to contractions or stretches of the muscle) must coincide. 

I recommend a range of repetitions of 25-30 times,  increase the weight of the load more so that the “failure” repetitions are within these limits.

Thus, if you understand the biomechanics of the work of the muscle that you want to pump up, then performing any even the most exotic exercise, you will know at what moment this particular muscle is working for you.

Do not forget that no matter what the press is pumped up, it will not be visible under a layer of fat. The percentage of the fat layer at which you can see the muscles ranges from 10 to 14% in men and from 18 to 22% in women.