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.

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.

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.

Cortisol and cardio

Cortisol is a hormone of “stress or fear”. It is produced by the adrenal glands at the moment when a person feels threatened or feels the most powerful emotional and physical stress.

This hormone usually converts fats into fatty acids and then into glucose, which is an energy source. The human body needs energy constantly, and in a situation of stress, its amount is required twice as much.

It can have quite a negative effect on the muscles. The higher its level, the more difficult it is for a person to build muscle mass and gain strength.

In fact, cortisol in the elderly is the main factor in the decline of strength.

The production of this hormone is necessary for the normal functioning of a person, but its excess can harm your achievements for the following reasons:

– increases in cortisol increases muscle catabolism.

This is due to the breakdown of tissues with the release of amino acids, which can then be converted into glucose for energy production. This is called gluconeogenesis, and it is one of the main functions of cortisol. This function is necessary to increase energy at the right moments.

– cortisol can suppress the immune system.

In turn, it is the immune system that restores damaged muscles. Because of this, in fact, growth and recovery are slowing down.

– the growth of myostatin always goes next to the growth of cortisol.

Myostatin determines how much muscle mass you can gain. If your goal is to gain weight, then I have bad news.

During cardio trainings, cortisol is produced. But this does not mean that it is necessary to completely abandon cardio in fear of increasing the stress hormone. It is only necessary to highlight the moments when cortisol rises more strongly, and in which cases it is weaker. And use it!

Three facts about cortisol released during exercise.

1. It mobilizes energy. It will release glycogen, fatty acids and break down muscles to provide nourishment for muscle contractions. The more nourishment you need, the more cortisol you will release.

Most often, the goal of cardio is to burn fat. Of course, in this case you need to get the body to mobilize not too much fuel. Too much release will negate the benefits of fat loss.

2. It releases adrenaline. The larger the volume of your cardio workout, the more cortisol is released, which means more adrenaline and a higher level of intensity.

3. It helps to maintain blood sugar levels. Cortisol and glucagon restore sugar when it drops. This is important because if you exercise on an empty stomach (when sugar is low), you will increase cortisol levels to a greater extent.

From all this, we can conclude that the cortisol level gives a feeling of energy. This is not a bad thing in the short term, however, if you do it for too long, or stay in this state for a long time, it will do you harm.

So, the three pillars of increasing cortisol levels:

1. Exercise on an empty stomach.

2. High volume.

3. Maximum intensity.

This leads to the worst types of cardio training for athletes.

1. Interval training on an empty stomach.

An easy 40-minute walk in the morning on an empty stomach is very good. But intensive interval training on an empty stomach is not for us.

In the case of a walk, you also release cortisol, but quite a bit, because the intensity is low.

In the second case, there are problems. Firstly, you are hungry (the first element stimulating cortisol), and you are very tense (the second element stimulating cortisol). Of course, you will have a large calorie consumption, but the risk of increased cortisol is several times higher.

2. Long intervals of high intensity.

Intervals of 20 minutes or more – in this case, you combine high intensity with long duration. And these, as you remember, are two cortisol growth factors.

3. Moderate intensive cardio on an empty stomach.

Let’s go back to morning training again. If you run for 45-90 minutes, you are also putting your muscles at risk. Here you have a large calorie consumption (much higher than when walking), and starvation. These are two factors that increase cortisol.

In this example, I meant jogging, but cycling and other types of cardio will do.

4. Intensive cardio after a workout with weights.

Such work is great for burning fat, reducing the risk of metabolic disorders, and even slows down aging. But there is also a delay in muscle growth.

Do only the exercises that you like, and here’s why

 

Many coaches promote such an approach to training that it is necessary to do those exercises that are difficult, both physically and emotionally. The body resists for a reason, it is in these exercises that we will work out problem areas, it is through pain and “I don’t want” that people succeed, etc.

At one time I believed that it was true. I did the barbell pull in a tilt, although I never liked it. Yes, the exercise is effective, but I have never liked it, and I always tried to do it at the end of the workout.

As a result… There was no result. No, of course, the working weights have increased a little. But no more than that.

I didn’t make much progress on any exercise that I didn’t like to do, but I did it anyway.

As a result, I realized that all this is complete nonsense. It’s probably the same in all spheres of life – if we don’t like something, then we won’t progress in it. Or rather, to progress the way we would like it to.

And it seems that one of the latest studies of this subject only confirms the validity of this truth.

The team of scientists recruited 32 athletes, each of whom could squat at least 1.75 times their weight and press 1.3 times their own weight from the chest.

All of them had to maintain a daily protein allowance of at least 1.5 grams per kilogram of their weight.

The groups were divided into two, and each had to go through a complex training program for 9 weeks. They trained three days a week and performed six different exercises per workout. Rest between sets ranged from 90 to 120 seconds.

Their training was divided into three mesocycles:

1. 4 approaches to the exercise.

2. 5 approaches to the exercise.

3. 6 approaches to a complex exercise and

5 approaches for additional.

The training system itself was undulating. The first training day was easy, the second – average, and the third, as usual, heavy.

Each training session was supervised by certified strength and physical training specialists.

In one group everyone was told to perform a set of six fixed exercises.

The second group could decide which exercises from the list to perform. They were given such a list, and they decided for themselves how to train each muscle group.

What results did they come to?

Athletes who did the exercises forcibly, strictly from the list given to them, gained 0.98 kg of extra weight. In turn, athletes who chose their own exercises gained 1.6 kg of extra weight.

That is, it turns out that athletes who chose their favorite exercises themselves scored 60% more than athletes with programmed workouts.

In addition, athletes with freedom of choice have made more progress in the strength of the bench press. The other group’s strength in this exercise remained at the same level.

It is difficult to say whether there were physiological or psychological differences between the groups. Naturally, from a psychological point of view, you will perform the exercises that you like with great joy and zeal.

On the other hand, the physiological side can also play a role. If you are an experienced athlete, you know exactly which exercises will have a better effect on your height and strength, and you will choose them.

Regardless of the reason, this study may make you think twice when you decide to integrate an unloved exercise into your workouts.

Leg press: useful, useless or harmful?

 

Leg press can be performed correctly and incorrectly. This is not just dropping and pushing back the weight, but something more complex. Here are a few rules that will help you perform this exercise correctly, and therefore avoid injury and increase leg strength.

1. Choose an active range of movements.

The active range is the one in which you make the movement.

The active range in the leg press is selected according to the following criteria:

– glutes do not come off the seat;

– the lumbar spine is not rounded.

These criteria are very important under heavy loads. Your spine does not approve of such rounding: it is simply not designed for it. Your vertebrae receive a huge amount of tension with torque. In the end, this will lead to a hernia at best.

2. Choose the weight that suits you.

Stop flattering your ego by loading the platform with a ton of weights. A short range will not give you anything, and a sharp push of the platform with the whole body is likely to cause injury.

In fact, your mini-amplitude bench press will create a very small internal load. A full-fledged bench press with an average weight will bring many times more benefits.

3. Do not bend your knees completely.

The knee joints are designed to lock while being straightened. But this does not mean that they should be blocked with a load of 500 kg.

When you fully extend your legs, your quadriceps are in a slightly relaxed state. And it is here that the entire load of 500 kg falls on the joints and connective tissue. After all, all this tension and weight distribution has to go somewhere!

You need a slightly bent knee. Leave some margin – let your muscles, not joints, take the load!

So, we have analyzed the active range of movements in which your spine does not suffer, the quadriceps get a serious load, and at each end point of the repetition you do not bend your knees to the end.

So why you need to do leg press?

Here are the points where this exercise can really help:

1. The initial start of the deadlift.

If you have a weak breakdown of the barbell from the floor, then the leg press can really help. The main thing is to make sure that you use the same leg position as when pulling. Just don’t forget to take a little pause when you bend your knees!

2. Development of hamstrings and buttocks.

This exercise is a favorite for these muscles. Place your feet as high and wide as possible on the platform. Also take a small pause, bending your knees – so your buttocks and biceps of the thigh will get the maximum load in an elongated position.

3. Isolate the quadriceps.

If you put your feet on the platform very low and very close to each other, then your quadriceps will get very good insulation, because this position allows you to bend your knees much more.

That’s a useful exercise if you do it wisely. Be honest with yourself, use a healthy range of movements, and you will constantly receive results from the leg press.