Posts Tagged ‘exercise’

When you enter cellulite and rolls that look-over rather scandalous that spring from our bulging “belly” our figure has taken the form of a cube imperfect, all run to the gym trying to lose the kilos that we have to edge of obesity (if not already suffer).

And one of the activities we can burn more calories in less time are aerobics , thanks to the variety of movements and intensity make us sweat literally “sweat bullets”.

But as in any physical activity , and especially because we are not accustomed to the pace of graduate training-revolutions needed to get the results you expect in a sustained manner (thinning does not occur suddenly and effort should not be prime a day).

Although many of us are willing to make the sacrifice of life left to eat our and going to the gym religiously, we are not to pass the hand to remove the main components of our diet and make us slaves of aerobics.

At least until our cardiovascular endurance is greater (requires an instructor we set goals), it is preferable to attend sessions once a day. Of course, require work to hold these well fed with a diet rich in protein and minerals.

It is very important to wear cotton clothes to absorb sweat without causing odor. The shoes should have a flexible sole to stretch without causing cramps. And one should always keep a towel handy to wipe the sweat from his face, which when accumulated causes burning and dry skin.

If the pace of the session is very strong and we need to stop, avoid it at once because we tire more to resume exercise. Let’s decrease the speed and if possible let us not move while we hydrate with a drink or a sports drink citrus (we can go lightly on the site).

One way to regain lost strength is deep breathing. Let’s do it before and after sessions and during exercise bouts softer. This will serve to help burn calories, but you always need a machine to make work in fiber (muscle) fat removed.

When it comes to recovering the figure, a little perseverance and willpower is what is needed. This will reduce one or more sizes, and and have a smooth skin and firm.

In addition to the record, we must realize that to lose weight and reduce time measurements “record,” we must not neglect any detail: nutrition, exercise, cosmetics and appliances.

It is essential to put aside excuses like “not today, tomorrow I’m going to the gym” or “a cake and nothing happens.” Think of inactivity, and eating excess calories and fat can jettison everything achieved in a week.

That is why we encouraged by the results you get, you should not go back. Incorporated into your daily exercise, a healthy diet and cosmetic application. With this new style of life which makes you feel better and want to continue taking care of you.
Slimming Plan

Learn how to be in general a complete weight loss plan to regain your figure:

Cosmetics: If you are a single body products you use once a day, now that you have purchased the most powerful formulas and apply cosmetic twice (morning and night).
Nutrition: Correcting some unhealthy habits, and focusing on purifying foods and low in calories, you get to lose a few kilos in a healthy and soon. Sleeps 6 to 8 hours per day; keep in mind that if you rest, you can increase your appetite, especially leaning on foods high in sugar and fat.
Treatment: You can choose to combine techniques to correct cellulite and sagging at the same time (one session) or choose only the anti-sagging to end quickly with localized fat. These treatments must be performed in certified centers, and always after a professional diagnosis and personalized.
Exercise: The plan is to activate the general metabolism to lose weight gradually and do specific exercises designed to improve the tone in areas considered “critical”.

Tips for starting (or returning) to exercise

A sedentary lifestyle is very harmful, but also the start exercising dramatically as time consuming inactive who should start in the practice of sport gradually.

We must go slowly to recover or establish good shape. The first step for raising the level of effort is to increase the time devoted to the same type of exercise. Subsequently, intensity should also increase gradually. It is advisable to work with a personal trainer as a way to adapt the exercise, both in physical form as what is desired, as well as optimize the time devoted to it.
Intensity of exercise

To measure the intensity of exercise should take into account the level of sweating. It is considered a light exercise if it induces sweating and no significant changes in breathing, is considered moderate if you start sweating after 10 minutes of exercise, breathing becomes more intense and can hold a conversation, but breaking , and is considered severe if it breaks a sweat at 3 to 5 minutes to start, breathing is fast and deep, and costs a lot of talk.

Food

We must seek a balance and adapt to the time you exercise. Fasting is not advisable, because the blood sugar levels are too low and lacking in energy, if nothing else want to train without breakfast start the day before, should eat well and take an isotonic drink.

The perfect snack should be light and taken one to two hours before training, to provide energy. For example, a banana and some nuts, a granola bar or yogurt comprehensive.

If taking a big meal it is best to wait 3 to 4 hours before training, because exercise with very full stomach can cause dizziness, nausea and even a court of digestion. On the other hand, two hours after exercise, it should recover strength by taking a snack or snack consisting of protein and complex carbohydrates, as some low-fat cheese and fruit or whole grains with yogurt or milk.

Water

We often wonder what is the appropriate amount to hydrate during exercise. Before exercise (two hours before) you should drink two or three glasses of water. While exercising an average drink a glass of water for every 15 minutes of exercise, the higher the temperature, the greater the amount of water consumed.

There are sports and other slim make us feel healthier. If this healthy habit also accompanied with a decrease of the calories normally eat, it will increase the “burn fat” and see the results soon.

Our bodies to develop specific physical activity needs energy, but this is not always necessary to accumulate fat on the stomach, buttocks or legs (the most “contentious”). The caloric expenditure caused by exercise is directly related to the intensity and duration.

Whether you play sports regularly, sporadically or you have a season of “sedentary” (no sports and once you’ve decided to take up this healthy habit), you should evaluate your fitness. In this way you do your workouts enjoyable practice will not cause undue fatigue or muscle aches. Know which sports are recommended for each stage of fitness:

Walking (low form): If you have not practice any sport, start walking. This practice does not cause any risk of overuse injury. It is an infallible weapon for cellulite and fat, but as long as you are consistent in your going out for a walk, it is best to do it every day and at least half an hour at a brisk pace.
Swimming (low and medium form): One of the most profitable sports also contributes very complete, because it involves whole body movement. Among its many advantages we can emphasize the low risk of injury. And a fun variant to practice this sport is aqua fitness, for which there is no need to swim.

Aerobic (half way): An option spread to be very entertaining, the practice of aerobic exercise in fitness rooms, either step, Latin rhythms, among others. This form of training our bodies are designed to burn calories and improve cardio-respiratory capacity.
Bike (good shape): The practice, either static or abroad, stimulates and improves the cardiovascular system, resulting in better endurance and reduce body fat.

Spinning (good form): One of the most used sports when you want to achieve is to lose weight, since a session may lose about 500 calories.
Running (excellent form): A sport fit only for people with good fitness. It is best to help you stylize the silhouette in record time, getting results in the short and medium term. Among its many benefits, we can highlight: it strengthens the muscles and joints of the legs, reducing fatigue and stress.

Now you know what the next step, train and get into shape if you want to be in the best conditions to practice any of these sports.

The ideal power to run better

Many times when going to the gym in time to prepare to practice our favorite sport we feel tired, and found no explanation for that feeling of heaviness and weariness.

It is likely that the answer is related to the type of food you consume, a very important factor in your performance, since some foods can reduce levels of energy from your body.

Running is a very exciting sport, elevates us and makes energy gradually overcome the limits we set for ourselves the first day, something very rewarding.

If you’ve chosen your favorite sport to watch your health and keep fit, you must have adequate nutrition to give your body the necessary components to improve performance at the time of the race.

Learn what steps you should take, and so prepare your body every day for the running time:

Eliminate from your diet sodas, including diet, fast food and white flour. Replace them with mineral water, whole grains, fresh fruits and vegetables, vitamins and minerals.
You should not start a race or competition, without first having consumed foods rich in potassium such as bananas, kiwi, grapefruit and mango. They help prevent cramps and muscle aches.
Eat lots of carbohydrates, you will get a lot of energy and fats that carry the vitamins A, D, E and K to tissues and proteins. The latter will only burn fat, not muscle, during exercise.
Keep your body well hydrated, take plenty of water before, during and after running. The lack of electrolytes causes cramps that hinder your performance, to the point of being unable to continue.

Foods that favors the practice of this sport, excel.

Salmon. Besides being rich in Omega 3, Omega 6 also has, which helps keep your bones and muscles. Its high content of calcium, iron and potassium, give your body the necessary elasticity to prevent fractures.
Seaweed. Prevent the onset of osteoporosis, because they provide high amounts of calcium and magnesium.
Quinta, this South American grain is a source of protein that contains ten amino acids that your body needs to function. It is easy to digest.
Green salads. Help increase your energy by being filled with chlorophyll, fiber and minerals. Pair it with olive oil dressing and sesame.
Smoothies. Consume daily smoothie that contains many proteins such as chia, flax, coconut, cacao and Ursulina (a type of seaweed).

Winter Exercise

Winter is not the best time (the hot season it is) to start your weight loss plan, but if you made a decision, do not let the cold stop you.

In addition to the harshness of the cold that kills the mood to anyone, the cold makes it harder to sweat and burn calories.

However, winter offers you some unique options for physical activities like skiing and snowshoeing or walking in the snow. If you like extreme sports, try snowboarding.

Now if you’re a rookie of the year you plan to do a walk through parks or forests, put your exercise clothes on the stove or pass the plate before leaving. So unless you crash into the temperature change when you leave home.

Give more time for your heating. It is normal in the cold to the muscles take longer to warm up.

And finally, when you start the training exercise more try dynamic stretching, like jumping, do frogs or jumping rope.

Exercise to burn fat is a great help, the best of all the tools to accompany the program of weight loss.

Helps burn extra calories and contributes to positive changes there within the body that will make it more efficient to metabolize fat and build muscle tissue.

Remember that the more lean mass (muscle) lower fat mass.
Anyway, beyond the planned and systematic process, it is important the decision to keep moving everything we can. It is worth repeating that every time you have, you must choose the activity that forces you to move and perform some physical activity.
If you opt for the elevator or the stairs, you should not hesitate to take the latter. The same in taking the bus or walking. They are small decisions that add up, and they are given in a total amount of calories burned.
In your workplace, or in your home, stop the task that is done to get some exercise, is another non-systematic ways that you can perform. For example, you’re cooking, or sitting at your desk, and you can even interrupt the task for 5 minutes, instead of coffee or smoking a cigarette, you can replace it with general stretching of your body with exercise isometric force of Thus, active all your neuromuscular system, and the benefit will continue for several minutes.

Diet, without the addition of movement and physical activity, it has the same effects both inside and outside of your body.

The health industry and sporting / fitness are filled with myths about the sport. Many of these myths prevent them from losing weight properly. Some myths about the sport are used as excuses for not doing sports. Other myths about the sport are designed as shortcuts during exercise.

1) The muscles turn into fat if you do not do sports regularly
Demystifying: This is not true. The fact is that muscles and fat are two completely different tissues which are two completely different things.

Muscle tissue is specialized with the ability to conduct electrical impulses and relax or contract, which allows us to move.

The adipose tissue, also called adipose tissue, their function is energy storage. The location of adipose tissue determines its type. Thus, visceral fat is the fatty tissue around the abdominal area beneath the abdominal muscles. The subcutaneous fat lies just under the skin in various parts of the body.

What is important to know is that muscle and fat are 2 different types of tissues that do 2 different jobs. So it is physically impossible that the muscle turns to fat, or fat turns into muscle.

If you stop playing sports, your muscles will atrophy and lose their tone, but they will not turn into fat. Similarly, if you stop doing sport but keep eating, your body will store more fat while muscle mass decreases.

2) weight training makes women too muscular
Demystifying: No, not that much. When it is necessary to muscle, women lack testosterone. Testosterone is a hormone that facilitates the natural affinity of people to develop muscle mass.
That said, some people tend to add muscle mass faster than they can burn fat. This could result in development of the muscles at the beginning. But continuing to play sports and follow a balanced diet, excess fat goes and toned muscles are more apparent.

1) Prepare a selection of songs appropriate for your type of exercise
The music is very important when you’re exercising, so take care to prepare a list of songs that you really like and that are sufficiently dynamic or relaxing (depending on the pace and type of your exercise: treadmill or exercise Pilates, yoga or brisk walking, etc..) to accompany you during your workouts.

2) Reward yourself after each short period of healthy life
Reward yourself with a gift after a week when you ate healthily and did regular exercise. It is important that the reward is not food. Make a manicure or cut your hair, buy flowers or clothes, everything but food.

3) Share your workouts with a friend
Find a (e) ami (e) to exercise along with you. Set the dates of exercise sessions with your friends once a week. If you’re exercising with another person, there will be much less likely that you miss one or more workouts

4) Prepare sporting a date training
Put your sports clothes and shoes in a bag and put it near the entrance to your home the night before a workout (whether it takes place outside). If you drive, do so to keep a bag fitted with shoes and clothing kept clean in the trunk of your car. You will be able to use the excuse “Damn, I forgot my equipment for exercise.

A recent study conducted in Japan concluded that certain psychological characteristics, positive in principle, could be a difficulty in losing weight. The reason could be that, to the extent that they have, people would be more refractory to let guide or advise.

The research was conducted at the Kansai Medical University Hospital (Japan) over 101 obese patients. Were subjected for 6 months in a therapy combining weight-loss advice, diet and exercise. We conducted a psychosocial profile of the same before and after therapy.

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