Follow These Tips and Lose Weight Naturally

Internet is full of wrong weight loss information. People tend to read information about the latest weight loss methods over the internet and expect amazing results in a short span of time. When it comes to natural weight loss methods, remember that “slow and steady wins the race.” There is no shortcut to live a healthy and happy life.

It is important to lose weight healthily and naturally so that the kilos you lose do not bounce back. Nobody would want to gain weight once they have lost it. Hence, focus on long term fitness and weight loss goals and start living a happy and merry life.

Stick to a healthy eating schedule

Most of us do not have fixed timings for our meals. We eat food whenever we get time or when we feel hungry. This makes us gain weight. Starving all day cannot help you lose weight. Make sure that you eat your meals and snacks at fixed timings only to prevent cravings.

Snack on yogurt

skins+seeds

When you feel hungry, you may be tempted to grab a bag of chips or a pack of cookies available handy with you. Rather than consuming unhealthy food items, you should snack on yogurt or nuts. Probiotic-rich foods can aid weight loss.

Add veggies to every meal

This trick can do wonders to your weight loss journey. Just adding a small or medium-sized bowl of fresh veggies can boost your metabolism and help you lose weight faster. Include fibrous fruits and veggies to each meal when trying to lose weight faster.

Avoid artificial sweeteners

Have you ever been tempted to opt for food items that mention being “sugar-free”? Such products could be harmful and do no good to your weight loss regime. Artificial chemicals may be present in such food items and they may cause weight gain instead of weight loss.

Start your day with hot lemon water

We all might have heard about this tip to lose weight faster, and believe me, it does wonders to your health. Consuming a glass of hot water with squeezed lemon juice on an empty stomach flushes out the toxins and helps you jump-start your day in a healthy manner.

Apart from diet and exercise, you can try meditation to lose weight faster. A few minutes of meditation or mindfulness can reduce the stress levels in your body and curb emotional eating. Switching to skins+seeds diet is a modern weight loss strategy that helps you start living a healthy lifestyle. skins+seeds diet plan includes replacing any one meal with natural skins+seeds of natural fruits and vegetables. You can continue consuming the rest of the meals as per your preference. You would start noticing awesome results since the first week itself. No more starving or restricting your favorite food items. Just replace one meal from your daily diet with skins+seeds and achieve your weight loss goals. You would notice positive results on your skin and health when you start consuming healthy foods and snacks.

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BE STRONG, BE HEALTHY

It is a tale as old as time, women who believe they are exercising and gaining results and benefits using those pretty pink and purple 2-pound weights. Well… I hate to break up this fairy-tale, but that’s not doing anything. You are not working toward toning up or avoiding being “bulky”. The reality is, you are doing nothing except for maybe socializing or giving yourself the ability to say well I went to the gyms in Scottsdale, so I deserve this Starbucks.

We all know that exercise is important. We know that nutrition is a major part of living a healthy lifestyle, and a key part of reaching desired goals. This article is not about the benefits of exercise. This is strictly about why women need to strength train, perhaps even more so than men do.

gyms in scottsdale

Women get put in a hard place almost from the get go in life. Seemingly, no matter what time period we are in, body image issues seem to be part of every generation. I have witnessed it with family, friends, and clients. Women often tend to go to extremes when it comes to losing weight. They go on extremely low-calorie diets, they do cardio everyday for an hour a day, they step on a scale every day and freak out if the scale has not dropped by 10 pounds every day. And then – the cycle starts over again. Diet, cardio, scale and repeat.

We need to stop that cycle. Juice Cleanse, HCG Diet, Apple Cider Vinegar Diet and Grapefruit Diet, just to name a few, are all examples of crash diets that put extreme stress on the body and often can be more harmful than good. Sure, you will lose weight. It’s almost impossiblenot to lose weight on these diets. But, the question we need to ask is, “what weight are we losing?”

If your goal was to drop 20 pounds, and you hit that goal, but you lost 15 pounds of muscle and 5 pounds of body fat is that really good? Your Body Fat % would not have changed, and in-fact, may have even gone up due to the drop-in muscle.

It is a known fact that the more muscle you have, the more calories you will burn during an exercise program. So, why are you working on getting rid of that calorie burning powerhouse? Strength training helps in so many areas and weight loss is, of course, one of them. But, it is not always the most important one – especially for women.

The reason I stated earlier that strength training is more important for women than men has nothing to do with your weight or your body fat percentage. It has more to do with your long-term health and safety. More specifically, your bone density. As we age, it is inevitable that we will also lose bone density. This is just the way of the world. Women; however, are far more at risk of losing bone density than men are. And in return; become much more at risk of breaking a bone than men are.

Osteoporosis is a disease that attacks one’s bone density and one’s ability to make bone, thus causing a person to start losing too much bone over time. This results in leaving them very susceptible to injuries likes fractures and breaks. Now, going back to what we started talking about with those diets – why those diets can be so harmful is because when a diet is extremely low-calorie, it is often low in nutrients. This, coupled with no real strength training can start you down the road to osteoporosis.

A drop-in bone density is something that can be slowed and, in some cases, even reversed. It is possible to start to see an increase in bone density, with proper diet and a strength training program that taxes the body. Picking up 5-pound weights for every movement, every training session will do nothing beneficial for you. It will not help you lose that body fat mass, and it certainly will not help you gain muscle or bone density. While men run around lifting heavy things and putting them down, and then look in the mirror to see how big their biceps look, women lifting heavier weights has much more value and, in the end, much more importance.

Performing a safe exercise routine, with appropriate weight, and challenging yourself in a safe manner, knowing when to try and push heavier can make all the difference when it comes to protecting yourself down the road. So, put down those pretty pink weights and go push yourself to new limits and once you reach those limits push for a new limit.

Article Source Url: https://www.pulsefitnessaz.com/be-strong-be-healthy/

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PERSONAL TRAINING AND WELLNESS ADVICE FROM CRUX FITNESS RICHMOND – FIBRE

Richmond Fitness Centre

Adequate intake of fibre leads to several undeniable health benefits. Firstly, it aids in weight loss by improving satiety, or the feeling of being “full”. Secondly, fibre can be fermented by healthy bacteria in the gut. The presence of a healthy microbiome has been scientifically proven to improve mood, reduce inflammation, and even quell chronic pain in some instances. In other words, fibre makes you feel good on top of looking good. Finally, fibre helps the body to maintain proper blood sugar and blood lipid levels; so break out the fruits and vegetables if you don’t have insulin pump or statin use planned for your future. With all these health benefits in mind, it would be silly to turn a blind eye to fibre.

Richmond Fitness Centre

Thankfully, increasing dietary fibre intake is actually quite simple. Below, I’ve listed my top 3 nutrition hacks for attaining that 38 and 25 gram/day fibre goal for men and women, respectively.

1) Eat the recommended >7 servings of fruits and vegetables per day. No exceptions. If not for the vitamin, mineral, and phytonutrient benefits, then do it for the fibre!

2) Swap out regular wheat products for the whole wheat, or (even better) whole grain alternatives.

3) Mix beans and lentils into pasta sauces, soups, and stews. This is, in my opinion, the most
flavourful way to increase fibre consumption.

If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness in Richmond Fitness Centre, Cloverdale, and Walnut Grove for any of your personal training needs.

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Warnings about Protein Powders

Taking whey clear liquid proteins is great as we all know but sometimes we need to be very careful what were taking so here’s a warning about protein powders that you should be aware of while using it.

The commonly used protein powders include whey, casein, soy and egg white varieties. Whey clear liquid protein is a fast acting protein which helps to reduce the effects of muscle damage immediately after an intense training session.

clear liquid protein

Casein protein is a slow acting protein which helps to continue the repair process long after the training session. However, a natural source of both whey and casein protein can be found in milk, so which is the best smoothie ingredient powder or milk? The answer is a matter of personal choice and taste. Generally, the closer a foodstuff stays to its natural state, the more nutritional value it maintains. Protein powders are convenient to use but the amino acid content, and therefore the useable protein content, varies greatly from product to product so it pays to read labels carefully as powders can be expensive.

The added bonus of low-fat milk is that it not only provides a source of high quality protein, but also calcium, zinc and phosphorus. Calcium is a vital component of healthy bones and teeth, zinc is essential for normal body growth, and phosphorus is needed for the release of energy from cells and to regulate the activity of proteins.

Non-fat yogurt also provides a good source of calcium and phosphorus, and adds a creamy texture to a smoothie without adding fat. Dangers of a High Protein Diet Eating too much protein is counterproductive as your body cannot store it. Any excess in your diet will be converted into glucose for energy or stored as fat. High protein intake can also lead to: A lack of carbohydrate fuel if protein foods are eaten in place of carbohydrate foods which will lead to fatigue and limit your performance in training. Increased urine production which can lead to dehydration. Increased risk of stress fractures due to the accelerated calcium excretion caused by the above.

Potential to lead to too much fat in the diet (meat sources) and thereby an increased risk of heart disease and other conditions associated with increased body fat. Many carbohydrate-rich foods also contain good sources of quality protein, including leafy vegetables, oatmeal and whole grain rice, meaning that the recommended daily intake of protein is generally met through eating a healthy, balanced diet.

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Best Protein Water in Australia

Protein water are commonly praised among the body building enthusiasts and the athletes. Now a days as interest of people is growing about their health and nutrition so it is becoming more common among the masses to take diet that is rich in nutrition. Protein is an important constituent of our diet and thus protein water are now becoming a part of our daily use items. Although the core objective of protein water was to acquire the energy lost during any workout or an athletic performance but now it is widely used for gaining mass and also for losing weight. Now the question arises do they really help? We will try to answer as many as possible of the questions arising in your mind in this comprehensive guide.

Protein

Before we talk about protein water let’s have a quick look on the meaning of the word protein. Our body is not only composed of a single material, in fact there are a lot of chemical combinations involved in it and proteins are one of the major components of our body. Protein is the basic builder of many of human body’s major building blocks like muscles, bones, skin, enzymes, hormones and tissues. An average adult person’s body has about 10 to 12 kg of protein stored in different skeletal muscles. If protein become deficient in the body it is impossible for the body to produce biochemical components required for cardiovascular activities. Its deficiency can also lead to slow growth of muscles and can also slowdown the process of muscle healing, thus it would be difficult for anyone to work above his capacity.

protein water
protein water

Although you should have never taken special proteins in your diet until now but that’s not the fact as they are included in many daily use food items including milk, meat, beans, eggs, seeds, nuts and legumes. Protein water are also a source to increase the amount of protein in our body.

What are Protein Water?

In the past and even nowadays, protein water are commonly used by the athletes for regaining their energy that is being lost in their workouts. Protein water are a combination of proteins, carbohydrates and fats or we can simply say that protein water are the drinks which compose protein powder; sugar, water and milk are blended with it. There is a large variety of protein water available in the market and it could be either in form of cans or in powdered form. Mostly protein in the powder is obtained from the following:

  • Whey
  • Soy
  • Egg
  • Casein

Why protein water are praised among bodybuilders?

The most common use of protein water is among the body builders who are trying to improve their muscles strength and muscle mass. Whenever we lift weights or do exercises our muscles contracts and results into microscopic tears in our muscles and that is the major reason of the pain after heavy workouts. The average days taken by a muscle to heal those tears are 1 to 2 and the job of healing is done by protein. Protein rebuilds the muscle fibers so your muscle can heal and grow at the same time. The muscle healing period may differ for those people who have never done workouts or heavy exercises ever in their life. Many people who start body building cannot move their effected muscles for even one week.

Mostly body builders or athletes drink protein water before doing a workout to gain the maximum amount of energy to enhance their workout period or to optimize the capacity of their muscles to lift weights. But these are not the primary purposes of the protein supplements, these are just like the helpers for our body and they help in building or growing muscles efficiently. Water along with carbohydrates can be used instead of protein water for optimizing your muscle capacity for some time. In fact it’s the carbohydrates in protein water which help to enhance the workout and many people relate it solely to protein water. At the same time it depends entirely on you to take protein water before or after workout.

What are the benefits of Protein Water?

According to the chief executive officer and also the co founder of the International Society of Sports and Nutrition (ISSN) it is difficult for the people to just take a meal a before the workout therefore these ready to drink shakes are the best alternative that any man can have. ISSN also claim protein water to be the safest alternative source for the protein.

  • Liquids have also more protein availability as compared to the solid forms of the protein.
  • Help in building your muscles rapidly and help them grow at a much faster pace.
  • Let your muscles build and help them to gain more mass.
  • It repairs your muscles and thus provides you relief from pain of those tiny tears which are brought by initial stage of body building and also when you have done heavy workouts.
  • As your muscles grow it also help you in increasing your stamina and thus helps to increase the time period of your workouts.
  • Our body absorbs liquid faster and use them in body functions therefore these are more helpful than solid protein sources.

 

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Best Whey Protein Shakes

Whey protein shakes are unbeatable favorites nowadays – and not only among the bodybuilders and professional athletes. Many of us – common people – choose whey protein for our personal needs and purposes. Some of us want to lose weight, some – in the opposite – to gain; and we all would like to achieve our goals in the most pleasant and healthy way.

First of all, let’s find out, why the whey protein shakes are so highly recommended and so popular.

The thing is, that whey protein is produced from milk – from the whey, to be exact. The share of the whey protein in milk is approximately 20%. It’s distinguishing feature is a very high speed of assimilation by the human body. Whey protein contains all essential amino acids and because of it’s high speed of digestion it has a positive effect on the body for 1.5 – 2 hours, so it is actually recommended to use small amounts of whey protein shakes at frequent intervals (let’s say, every 3 – 4 hours). Many professional bodybuilders believe, that whey protein is just one perfect product, that is ideal for using immediately after your workouts.

water based protein drinks
water based protein drinks

How to make whey protein shakes by yourself? This is the main concern for athletes and bodybuilders.

To be honest, the easiest way is to make it from a protein mixture (protein powder, that is offered nowadays by many companies, that are producting healthy food), but also there are many other recipes for delicious and nutritious beverage that should complement your daily meals. Remember, that without the well balanced nutrition of a fine quality you will not be able to build muscles. More than that – in general to withstand adequately the stress of power training (especially with weights), that is necessary for the right construction of your body mass, the right and healthy food, taken in the proper time, is essential. Also it is good to remember, that you can not rely on a vegetarian diet – even if it is supported by the best whey protein shakes, it does not make sense for the athletic purposes. These are the facts derived from the basic physiology of muscle activity and nutrition, and trying to trick the nature will bring you no good.

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