Category: Fitness

Every single woman wants to look her best and ensure that she has a fit body that keeps her glowing both inside and out. Women, in general, are very sensitive with respect to the fat percentage of their body. For us to decrease fat percentage and bring it to the optimum level according to a BMI level is quite a challenge. According to us, for women, in order to maintain correct muscle mass – an apt and best way to do so it’s by keeping your body fat within the healthy range and improving overall fitness through resistance exercises. One of the most common resistance exercise examples is lifting weights – it’s considered to be the best way to build healthy muscles. However, when it comes to weight training we don’t really see a lot of women coming forward and participating. Most of the women tend to spend the majority of the time performing cardiovascular exercises. But we need to understand that no matter what your fitness goal is, strength training is crucial. Let us understand how weightlifting can benefit women’s health. Read on.

Some of the key benefits for women from weightlifting

Weight lifting is looked upon for several reasons, and the advantages that one derives from it applies to both genders of people. If we pursue a consistent weight training routine, we will be able to change our brain and our body in the right manner.

Improved strength

One of the best ways to strengthen muscles is performing weightlifting. As we grow stronger, performing daily tasks and doing your teen exercises will become less fatiguing and you are very less likely to end up with an injury. Working on one’s muscle strength and mass immediately increases the body’s functions and also life satisfaction.

Better athletic performance

Strength training boosts once athletic ability. Even golfers can benefit as it increases their power to drive. Cyclists can also ride on for a longer period of time without feeling any fatigue. Skiers as well reduce the chances of injury and improve the techniques. No matter what is the nature of the sport that you play, if you dedicate time towards strength training it will naturally improve your overall performance and also reduce risk of contracting any injuries.

Lowers body fat

Several studies have been performed with this regard all over the world, and the majority of them have found out that for an average woman who does strength training at least 2 to 3 times a week for almost 2 months is likely to gain two pounds of weight when it comes to muscle and lose 3.5 pounds of fat. And as the amount of lean muscle in your body increases, your body‘s requirement of resting metabolism also increases and together this will allow you to burn many more calories throughout your day. And women because of their hormonal nature do not tend to develop big muscles when they do strength training because women have lesser hormones that can lead to muscle growth. Therefore the notion of weight training makes women bulky needs to be put out of the door.

Less injury, arthritis, and back pain

When you consider investing time on strength training, it not just helps in making your muscles stronger but it also helps in strengthening your connective tissues while increasing your joint stability as well. This acts as a shield that prevents any injury especially with respect to joints. And when you work on the gluteal muscles, it either eliminates or alleviates knee pain and low back pain. Weight Training has always been known to strengthen joints of the body and ease any pain caused by osteoarthritis.

Lowers risk of few diseases

Cardiovascular health improves because of weight training in several ways – it lowers bad cholesterol LDL, increases good cholesterol HDL, and lowers one’s blood pressure. And when you include cardiovascular exercises along with weight training it will only maximise these benefits.

The bone mineral density in our spine is increased because of the training and it also enhances R born modelling as well. weight training also has a body in processing the sugar that we consume and this reduces the risk of type two diabetes or any diabetes for that matter.

An increase in confidence and quality mood

Exercising in general helps decrease depression because when one exercises, the body produces neurotransmitters that improve a mood such as dopamine, endorphins, serotonin, and norepinephrine. Therefore, when women perform strength training exercises, to become more confident and feel capable of themselves and their body. And most importantly, women will begin to love themselves and their body. Loving oneself is very important by fighting depression.

How much weight training should women do?

Every country has its own physical activity guidelines, however, in the USA, performing strength training or resistance training for two days in a week is recommended. If you want to reap additional benefits you can include more days of resistance training in a week but one needs to always remember that recovery time of 48 hours is required if you have been indulging in heavy training sessions. This recovery time is nothing but the rest time that your body needs to repair the muscles.

Dear women, it’s never too late to reap benefits from weight training. No matter what your ages, no matter what your confidence level is, begin your journey with weight training and ensure that you begin to love your body and yourself the most.

Balanced Slim Keto is a new and powerful supplement that helps cut-down fat without the need for exercise or diets. It stimulates ketosis in the body, wherein the body burns fat instead of carbs for energy. The effective formula has gained tremendous popularity across the USA and other countries for its accelerated fat-burning ability.

According to various research, obesity is a growing issue across the USA, with more than 40% of the population coming under this bracket. In fact, many consider obesity as a chronic disease with numerous related health problems. With health awareness taking steady precedence, people have become cautious and are trying several methods to lose weight and stay healthy. Balanced Slim Keto helps these people get back into shape by enhancing the body’s ability to burn fat faster through ketosis.

Ketosis is the state of the body where it burns fat for energy due to the lack of carbohydrates. Most keto diets require people to give up on carbohydrates entirely. However, the body cannot achieve results in just one day. Every body has storage of carbohydrates, which it needs to empty before starting to burn fat. Although keto diets are useful, it can take several weeks to show any changes in the body.

According to mhealthwatch.com research, a ketogenic diet shows tremendous long-term benefits in obese people. It helped people lose weight and also reduce cholesterol levels, triglycerides, and blood glucose. The body could stay in ketosis without any side-effects while significantly decreasing the body mass index.

In the 1920s, ketogenic diets were used as a treatment for epilepsy, showing its cognitive advantages. Several other research shows that keto diets positively affect brain functions wherein it has reduced inflammation quickly in people suffering from a stroke. With reduced carb intake, the body converts fat into ketones that provide extended energy to the body and brain. Thus, the product helps reduce health risks while assisting people in shaping up.

Balanced Slim Keto was formulated after taking into consideration all the health benefits of a ketogenic diet. This supplement contains natural ingredients, including BHB (Beta-Hydroxybutyrate), which is a ketone used by the muscles for energy. This formula pushes the body’s metabolism and accelerates the state of ketosis, making the body burn fat instead of carbs.

One particular research included in the PubMed Central (PMC) on BHB states that this ketone substitutes to provide energy primarily when the glucose levels in the body are low. The liver produces BHB from fatty acids to fuel the body, increasing metabolism and burning fat. Balanced Slim Keto provides exogenous BHB to the body to enhance this fat burning process. Exogenous ketones can achieve ketosis even if the body is not on a ketogenic diet. That means that without dieting or exercising, the body still burns more fat instead of carbs for energy, causing considerable weight-loss.

Another research shows that ketone supplements or exogenous ketones such as BHB are a quicker way to lose weight and provide prolonged energy. These supplements cut down on the time the body takes to achieve the ketosis state through diets and other modifications. Additionally, the supplements keep the levels of blood ketone high for a longer duration. Supplements such as Balanced Slim Keto can give an added advantage to people already on a keto diet as it enhances fat-burning and helps reduce weight faster.

A loyal and satisfied customer-base shows the steady acceptance of Balanced Slim Keto in the health and fitness industry. One of the customers said, “Keto diets can be frustrating for carb lovers like me. So, when I heard of Balanced Slim Keto, I jumped to the opportunity. It is by far the best product I have used for ketosis. I am the leanest I have ever been in my life. My body fat levels dropped from 26% to 16% in merely four months.”

Every health-enthusiast today is looking for means to lose weight faster and stay fit. Balanced Slim Keto provides an all-natural solution to people who want to take care of the body and burn fat quickly. This potent supplement is for overweight and obese people to reduce bulkiness, increase blood flow, decrease harmful cholesterol levels, improve metabolism, and maintain overall health.

Everyone loves to lose their excess weight but not even one person likes to follow a particular diet for the same. This becomes incredibly tough for the people and if they ignore their weight gain in such a crucial time, then it becomes impossible for the people to control it in the future.

For this exact reason, the people who do not have a lot of control over their diet can at least consume the best diet pills to keep their weight gain in control and release the excess fat from their bodies rapidly and easily. Therefore, availing these diet pills will be beneficial for people in losing their weight without compromising too much in their diet.

Advantages of using the Diet Pills

There are tremendous advantages of using the diet pills and we can mention some of them in specific details:

• Increased Energy Level in the People

People who are overweight or are suffering from obesity problems usually have very little energy to even get up and move around. This can damage the muscles of their body and make it stiff with each passing day.

However, the people who consume these pills will start experiencing great energy slowly and day-by-day, and shortly, they will increase the energy levels present in their bodies to an unimaginable extent.

• Balances the Calorie Intake of the Body

In a complete day-span, people consume a lot of calorie-rich and unhealthy food materials and can increase their weight to an incredible extent because of the same. This can be readily stopped if people consume the diet pills.

• Removes Excess Water from the Body

It happens sometimes that the excess water present in the body does not find a way out of it, and this increases the weight of the person on a very rapid scale. The removal of excess water from the body is so perfect that it does not cause any damage to the body and also makes it lose a lot of weight that sustains for a very long period.

The above advantages will present systematic data about the diet pills in front of you, which you can observe and decide for yourself that you will benefit from these pills.

Summary

By availing of the significant advantages of taking the diet pills, people will amazingly benefit themselves in losing a lot of weight in a very short time-span. This will increase the comfort of their bodies and will release a lot of pressure from the muscles and other body parts.

Therefore, everyone should try these diet pills according to their comfort and by properly taking into consideration all of their allergies and health problems. These pills should be taken according to the recommendation of the doctors and family physicians so that it leaves no loop pole for the people to doubt or halt on.

Increase in weight troubles one in many ways. One may not be able to carry out routine activities with the same pace and accuracy if he keeps on gaining weight. With age and haphazard diet, one may put on weight which he may not realize still there is some effect of the same. Many people keep on checking their weight and also know that they are either gaining or not losing it. They try various options from diet to exercise and pills but get no result, and ultimately they feel disappointed. At such a juncture, one needs to think about motivating himself and follow the exercise or diet with an aim. Here are a few motivation strategies that one can go for and get better results.

1. Find the aim: One needs to know why he wants to lose weight. It may be anything like to shape body, look better or carry out some activities. The aim for weight loss may change as per own thinking, and before going for any plan, one needs to know how much he needs to reduce. Accordingly, he can set the further goal in terms of per week or per month.
2. Set realistic goals: While going for weight loss, you need to follow the goal with patience and persistence. It is very important to set a goal that can be achieved with efforts and realistic. If you set an unrealistic goal, you may not be able to achieve it and ultimately feel disappointed. Hence the relevance of goal is much required.
3. Go at par with the lifestyle: You must understand your lifestyle first and accordingly set the strategy. If you feel that a specific strategy does not meet the expectation with the same lifestyle, you must change the strategy and not lifestyle else you will not be able to lose weight nor will you be able to live the routine life.
4. Follow a schedule: To have a quick weight loss, you must avoid a haphazard lifestyle and fix your body cycle first. The routine must be perfect, and you should have regular food as well as sound sleep. In your schedule, you must focus on exercise and enough rest so that you can feel energetic, and it does not disturb your routine also. You must also focus on refraining from stress and keep yourself busy with a positive mindset.
5. Commitment and reward yourself: You must show commitment to your mission of weight loss. There must be certain sets of exercises that you must not miss. You must go for raising the bar with time so that body can have enough stamina. You need to desire certain levels of your goal, and once you achieve it, you must reward yourself with a gift or a treat. This can help you keep moving towards the attainment of the final aim and motivate your mind and body from time to time.

These are a few of the strategies that one may accept to have a quick weight loss.

Fat is an important nutrient source that provides energy to our body. A small quantity of fat is essential for keeping a healthy and balanced diet. It is important to consume healthy monounsaturated and polyunsaturated fats in our diet. Fats help in absorbing vitamin A, vitamin D, vitamin E, vitamin K, and carotenoids, which are fat-soluble vitamins.

Maintaining a regular heartbeat, regulating cholesterol, providing an anti-inflammatory function, and contributing to the brain and eye development in a developing baby are some of the functions performed by fats. Vegetarian diets contain lower fat content than diets containing meat. However, there are vegetarian food items that have fat content equal to that of meat food items. Some of the healthier sources of fat for vegetarians are:-

1.Avocado

• Avocado is a really popular fruit among health-conscious people. This fruit is loaded with healthy fats, fibers, and some important nutrients.

• Avocado contains more monounsaturated fatty acids, less amount of polyunsaturated, and saturated fatty acids.
• Avocado helps promote healthy blood lipid profiles. Enhance the phytochemicals from the fruit and bioavailability of fat-soluble vitamins.

2.Chia seeds

• Chia seeds bring rich heart-healthy omega-3 fatty acids from a plant-based source. These also provide protein, iron, fiber, calcium, and antioxidants.
• It promotes a lower omega-6 to omega-3 ratio as they are a great source of omega-3 fatty acids. This low ratio lowers the risk of heart disease, cancer, inflammatory diseases, and premature death.

3.Nuts

• Nuts are the source of healthy fats, fibers, antioxidants, vitamins, and phytosterols.
• These help to prevent cardiovascular disease and type 2 diabetes.
• It is rich in more monounsaturated and polyunsaturated fatty acids than saturated fatty acids.

4.Tofu

• Tofu is an important source of protein that vegetarians can include in their diet.
• A good source of monounsaturated as well as polyunsaturated fats, which is a plant-based product.
• It is used as meat substitutes like tofu sausages and tofu burgers.

5.Yogurt

• Yogurt is rich in protein sources. The total protein content in commercial yogurt is more than milk, as a small amount of milk is added to it during processing.
• Saturated fats are the most in it but also contain a fair amount of monounsaturated fat.
• Consuming yogurt in a daily diet can reduce obesity and improve heart health.

6.Dark chocolate

• Dark chocolates are rich in nutrient content, which makes you healthier.
• It also contains some flavonoid antioxidants.
• It improves your health and can lower the risk of heart diseases.

Conclusion

Healthy fats are an important part of our food diet. Monounsaturated fats and polyunsaturated fats are good for our body as it keeps your overall health well. Omega-3 and omega-6 are important polyunsaturated fats that we need to include in our diet. Saturated and hydrogenated fats harm our health like weight gain associated with diabetes and raise blood cholesterol levels, which is more in animal products.

Healthier unsaturated fats are mainly found from plant sources like fruits, seeds, nuts, and veggies. Unsaturated fat provides the ability to lower blood cholesterol levels and blood clotting. So, we must include the food items mentioned above in our diet for consuming healthier fats.

Various kinds of nutrients are needed by the human body for its proper functioning. Proteins are the most important among them. Proteins are considered as the building blocks of the body. Amino acids are the main components, which make up proteins in the body. This is the reason that protein is used by bodybuilders and athletes for maintaining a better looking body along with providing the body with essential nutrients. It has been proved in medical studies that high protein intake has many health benefits. Some of the most prominent ones are that it alters various kinds of weight-regulating hormones in the body, helps in reducing appetite significantly and most importantly, helps in boosting metabolism. With increased metabolism, fat is burnt in the body and one gets a lean and slim figure. It has been seen that protein helps in losing stubborn belly fat and also helps in losing weight successfully. In this article, we will discuss in detail as how protein diet helps in losing weight effectively.

Levels of various weight regulating hormones are altered by proteins

All the activities in our body are regulated via the brain. The weight of a person is regulated by the hypothalamus area of the brain. The brain processes different kinds of information to understand as how much one should eat and when one should eat. These signals are transmitted to and from the brain via various kinds of hormones (1). When a high protein diet is taken, it helps in minimizing the levels of ghrelin, which is the main hunger hormone in the body. Levels of satiety hormones like peptide YY, GLP-1 and cholecystokinin are also increased in the body. These help in curbing appetite in the body. When protein is increased in the diet and replaces fats and carbohydrates, hunger hormones are reduced significantly and satiety hormones are increased. Hunger is reduced considerably with this and thus lesser calorie intake takes place. Overall result is reduced weight and increased fat burning.

More calories are burnt in the body with protein intake

Metabolism is boosted to a great extent with the help of a high protein diet. This is possible due to high thermic effects and many other associated factors. As a result, the body is able to burn more calories all throughout the day, even when the person is asleep (2). In various studies it has been seen that high protein diet has increased calorie burning by almost 80-100 calories per day, which is only possible with boosted metabolism in the body. The effects are more pronounced when eating a caloric surplus or during overfeeding. In one study it was seen that calories burnt could be increased by 260 more units when a person was overfed with high protein diet. Metabolic advantage is obtained with more protein in the diet.

Metabolizing and digesting proteins helps in burning calories

You might not know that after completion of eating, some of the calories obtained are used for metabolizing and digesting the food. This is known as the thermic effect of food (3). The thermic effect of carbs is 20%-30%, while that of fat is 0%-3% and of carbs is 5% – 10%. Thus, if you consume 100 calories of proteins per day, only 70 usable calories is counted as protein has thermic effect of 30%.

Food cravings are cut down by protein and late-night snacking desire will be completely eliminated

Food cravings and harmful snacking options are a major contributor to weight gain and obesity and considered as enemies for a dieter. Late-night snacking is a killer and leads to very rapid weight gain, which is very difficult to get rid of. The calories from evening or late-night snacking pile up to the accumulated calories throughout the day, making scenario worst. Protein helps in controlling these irresistible cravings and snacking desires. One of the best solutions for reducing cravings is having a protein-filled breakfast. Load up on proteins in the breakfast and seen how significantly cravings are reduced throughout the day.

When appetite is curbed, automatically it leads to less food intake and that means less calorie intake. Study reports have shown that people who take high protein diets have been able to reduced calorie intake by almost 441 calories per day, which is quite a large figure. The appetite advantage of high-protein diet is thus evident.

Muscle loss along with metabolic slowdown is prevented with protein intake

If you thought the weight loss is synonymous to fat loss, you are mistaken. It is not the same and does not happen at the same time always. When weight is lost, muscle mass tends to be lost as well. But most people want to lose body fat in all ways. Losing weight does not mean losing muscle mass or decrease in metabolic rate. By increasing protein intake, you will be able to lose weight successfully, but there will be no effect on the muscle mass. No muscle mass loss will take place when the body is supported with adequate protein intake. Also, the metabolic rate will remain maintained so that calorie burning takes place in proper manner, burning excess fats and calories.

The amount of protein that the body needs

Doctors and healthcare experts opine that women need 46 grams of proteins daily and men need 56 grams. With this amount, protein deficiency in the body can be averted successfully. However, if you are looking to lose weight or gain muscle mass with the help of protein, the intake has to be much higher. If you want to calculate how much protein is needed for weight loss, the calculation is done as a percentage of calorie intake of the individual. Generally, protein intake at 30% of calories is effective for weight loss. The protein intake should be distributed throughout the day and there should be some protein source with every meal that you eat.

There are different kinds of food items which are rich in protein. Some of the most prominent ones include animal protein, fish protein, eggs, legumes, dairy protein etc.

Losing weight is one of the most difficult tasks about which any fitness enthusiast will tell you. Mostly when it comes to losing weight, people concentrate on the diet as well as on the exercise regimen which needs to be followed. However, people tend to ignore one very important thing when it comes to weight loss and that is precious sleep. A good night’s sleep can contribute in a great manner to losing weight in the most effective manner. You might be eating in the healthiest manner and following a rigorous exercise regimen and still not getting the desirable results. The missing link in losing weight might be lack of good quality sleep. Now it is important to understand as how sleep impacts weight loss. Read on to know more on this.

The science behind link between weight loss and sleep

Weight loss and sleep are intrinsically related to one another. During the time of sleeping, the body actually gets into repair mode. Though the brain keeps on working even when we are asleep, it works less and gets rest. Moreover, during sleep, the muscle tissues in the body start growing and regenerating. Also, there is proper regulation of hormones in the body so that all the functions are carried out in the best manner.

And when the body does not get ample sleep, it affects exercise plans as well as diet plans. A tired mind will be unable in making the right choices, while a well-rested brain will make proper choices when required. A person wakes up in an irritable and groggy mood when the body and mind does not get abundant rest and sleep. Even with caffeine, this irritable feeling cannot be got rid of and one has a sleepy feeling throughout the day.

Along with bad mood, there are other problems too which come with impaired sleep. Cognitive abilities and performances are also hampered drastically with lack of sleep. Concentration, memory, decision making and proving solving abilities and skills will also be impacted. To improve mood and other problems related to sleep problems, you might start indulging in various kinds of junk and sugary food items like chocolate cake, burgers, chips, cookies etc.

These things start becoming a habit if you don’t get proper sleep. And by the time you understand the loss that has taken place, losing weight will become an even bigger problem.

1. Sleep helps in regulating hormones which play a role in stimulating feeling of hunger

If you thought that just lack of willpower and determination is the cause behind those food cravings, you are mistaken. The feeling of hunger is actually play of hormones (1). There are two hormones, which send signals to the brain to understand if you are full or hungry. The first hormone is known as ghrelin and it helps in stimulating hunger. The second hormone is known as leptin and this sends signals to the brain that one is full after eating.

In various research reports, it has been proved that people who slept for less than six hours had disturbed hormone levels. More ghrelin was produced by the body in such a case and less amount of leptin. These unbalanced hormone levels lead to hunger pangs and food cravings and a person tends to eat a lot without any portion control. The person also ends up gorging on junk foods.

2. Craving for various kinds of comfort food and connection with stress, lack of sleep and hormones

Cortisol is a well-known stress hormone and higher levels of this hormone are produced by the body when the body is sleep-deprived. You might not know, but cortisol has shown to trigger fat gain, which is related to stress in the body. The reward centers in the brain are also activated and this leads to activation of food cravings in the body. The craving is so strong that one would consume junk food to no extent. One continues gorging on such stuff till complete pleasure is obtained and one feels great. Gradually the junk foods start becoming comfort foods for the eater. With lack of sleep, you will keep on encouraging the craving and keep on eating more thus increasing weight on the long run.

3. Sleep hampers insulin production in the body along with the way how fat cells function in the body

Waking up groggy and dazed is not something that you want. But when you experience the feeling, know that the cells in the body also have the same kind of feeling, including the fat cells in the body. When the fat cells in the body have a sluggish feeling, it means that the metabolism in the body is also slowed down. When the body gets insufficient sleep for almost 4-5 days, the body becomes less sensitive to insulin. As a result, the fatty cells in the body are not able to remove lipids and fatty acids from the blood. The result is that there is buildup of lipids and fatty acids in the blood. When this happens, the body tends to produce more volumes of insulin. When excess insulin is produced in the body, it will lead to storage of fats in the wrong places in the body. Such fats are very difficult to remove and are left unburnt. The result is fat gain and weight gain at the same time. So, even if there is a fitness plan which is being followed, losing weight becomes really difficult.

4. With less sleep you won’t feel like exercising or working out

When one wakes up really groggy and tired in the morning, he will have no will or intention of hitting the gym or working out. He would preferably get into the couch again. This is clear indication of the fact that lack of sleep can take a toll on the fitness regimen and journey of a person. As a result, losing weight will be a problem without proper working out and exercising.

5. Muscle growth and regeneration is slowed down by the process of sleep deprivation

When a person develops more muscles, his metabolic rate gets higher. And this is the reason that exercise is considered as a very important part of weight loss. During exercising, many muscles tend to sustain small wears and tears. When the muscles repair themselves, they tend to increase in mass significantly. The body’s metabolism is improved to a great extent with exercising and this remains applicable even when we are at complete rest (2). Minimum seven hours rest is required by the muscles in the body for repairing themselves and for growing at a good rate. So, if you follow the fitness plan consistently, but do not get proper sleep, you will not get desirable results.

6. A good night’s sleep is equivalent to good quality medicine

If you thought that good sleep is only required for losing weight effectively, you are mistaken. The body also needs sleep and adequate rest for maintaining physical and mental health. Try maintaining a routine for your sleeping patterns and you can get to see great results. With good quality sleep in the night, you will be able to perform well in all spheres of your life –personal and professional and be successful.