How to do Strength Training
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.
Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.
Working on your muscles has many advantages. (more…)— this article is written by a dietitian @ FitHo
Fire Up Your Metabolism
Firstly we need to understand what metabolism is and how it affects weight loss . Metabolism is the amount of energy (calories) your body burns to maintain normal functioning. Whether you are eating, drinking, sleeping, cleaning etc. your body is constantly burning calories to keep you going.
Metabolism is affected by your body composition i.e, the amount of muscle mass you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than those with less muscle mass. If you exercise on a regular basis with weights,coupled with aerobic exercises(and have a lower percentage of body fat), your metabolic rate will always be higher than someone who does not exercise at all. The reason is that even during rest, an individual with higher muscle mass to fat ratio will burn more calories that someone with a lower muscle mass to fat ration.
As you begin to age, your metabolism has a natural tendency to start slowing down. There are some easy to follow, simple tricks that can help you eliminate body fat, improve your flab-burning metabolic process, and kick start your weight loss even before you start exercising.
Here are some easy tips to change you into a fat burning machine
Stop Dieting and Start Exercising
It isn’t about eating less, it’s about eating more nutrition-dense food, to keep you full all day long. Restricting food will kill your metabolism or slow it down. It makes our body think that its starving and puts it into famine or survival mode. The body responds by slowing down the metabolism in order to slowly spend the existing energy.
This means that your body starts to consume less calories and store more.
Build some Muscles
Rev up your metabolism by doing some resistance exercises like weightlifting, hand lifting etc. Also, decrease body fat by doing some aerobic exercises like swimming, cycling, jogging, dancing, walking. Muscle uses more calories to maintain itself than fat does, thus increasing metabolism or calorie burn.
Go to Bed Early
A research suggests that people who had insufficient sleep and were under more stress had more body fat than people who had sufficient sleep.
Eat Protein Rich Food
The faster your metabolism is, the more fat you burn and the slower your metabolism is, the more fat you will store. Eating protein is a good way to increase metabolism, especially since the body burns more calories to digest protein than it does digesting carbs or sugars.
Go Organic Whenever Possible
The accumulation of toxins in the body slows down the metabolism because the body has to work extra hard to eliminate these toxins on a daily basis. So going on a organic diet leads to less toxins in the body in the form of pesticides. Going the organic way is always a healthier option.
Get Up and Move a Little
Sitting or standing at work may play a big role in your health and waistline. Researchers suggest that inactivity for 4 hours or more causes a slowdown in an enzyme that controls fat and cholesterol metabolism. Stand up from your desk and walk around the office, go up and down the stairs a few times. If you use these little bursts of energy throughout the day then your metabolism will stay revved up and you’ll keep burning more calories.
Drink Cold Water
Researchers found that drinking 1 liter of cold water a day can raise resting metabolism by about 50 calories daily. The increase may come from the work it takes to heat the water to body temperature. Start drinking cold water to accelerate your metabolism by up to 30%.
Eat Some Hot Food
Eating hot food can also fire up your metabolism. Eating red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response). If they’re hot enough they’ll rev your metabolism into higher levels and you’ll break a sweat!
Dont Skip Breakfast and have small meals through the day
Eating breakfast jump-starts metabolism and keeps energy high all day. Eat often because that will keep your metabolism pumping all day long, and when you eat many small meals through the day, it puts less burden on your digestive system and lets it work more efficiently.
Drink Coffee or Tea
Women metabolize caffeine about 25 percent faster than men. Metabolic rate remains highest during the first three hours post caffeine consumption. Caffeine is a stimulant that increases heart rate and mental acuity. While the blood pumps faster, the metabolic rate increases. According to research, tea can increase your metabolism by 12%. Researchers believe that the antioxidant catechins present in tea, provide the boost.
Fight Fat with Fiber
Fiber can raise your fat burn by about 30 percent. Research has found that those who eat the more fiber gain the least weight over time. Aim for about three servings each of fruits and vegetables every day. Fiber leads to lower calorie intake which lessens the calorie count.
Eat Iron-Rich Foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you consistently consume iron, you will have a slower metabolism. Lean meats, beans and spinach are excellent sources. Get this essential mineral in natural doses from real foods.
There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
Dont Get Stressed
Research says that being stressed out creates high levels of a hormone called cortisol in your body, which leads to belly fat . Relax and let go off the extra kilos!
All of our body’s basic reactions, including our metabolism, depend on water. If you are dehydrated, you may be burning less calories, according to researchers. In the study, those who drank more water everyday had higher metabolic rates than those who had drank less.
Eat metabolism boosting foods like Apple, spinach, tomatoes, cabbage, papaya, broccoli, green leafy vegetables, pineapple, grapefruit, lemon, garlic, onions, mangoes, cucumber, cauliflower, carrots and avocados. These fruits and vegetables belong to the negative calorie list of foods that will help you boost your metabolism.— this article is written by a dietitian @ FitHo