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Lose Weight in the Gym

  • Posted on May 30, 2010 at 1:05 pm

When we decide to lose weight, certainly we think that we should do the sport. But what kind of exercise to burn fat? Many friends said come to personal Trainer at the gym, or jogging in the morning can burn the fats. Because many of which suggest Gym A or B or C, we finally decided that the best exercise to burn fat is to join one of the existing fitness centers near your home or our office.

After joining one gym, again we are faced with many choices of activities, there are aerobics classes, there is body pump, there is yoga, there are RPM. Because it is still new to everything, then finally we decided to run on the treadmill. What would you if you exercise, you will burn fat, and if we ran faster and faster on the treadmill, sweat more profusely, calories burned is higher for sure we will quickly getting slim. Do not the doctors, if calories out is greater than calories means weight will go down. And today we decided to chance to eat less, and start exercising. Situations like that often times we face, but whether we have the right choice? Is the weight we’ve come down when we decided to start exercising? Or even weight we seem no change when we exercise?

Real facts that we think the direction that we like is that we all know that eating rice will give us energy. And diet by reducing rice and replace it with another is not going to cause us to be limp. From there it can be concluded that the rice or carbohydrates are the source of our strength. But why every time you are exercising, they think that they will burn fat? Is not it clear that our energy comes from carbohydrates.

The faster we ran on the treadmill, it turns out the calories burned are from carbohydrates, not from fat. Fat is burned in an optimal fashion if we do moderate exercise. The faster we ran, the more carbohydrate is used as an energy source.

The formula is (220-age) x 0.65. For example, Denny, 25, meaning if Denny wants to burn fat, then he’ll use this formula (220 – 25th) x 0.65 = 126.75 or about 127 beats per minute for the heart. On the treadmill, this will be the same as running fast, not running. Try practicing this formula, and find what your ideal heart rate. You will burn fat when your heart rate is around 65%. Higher than 70% means you will burn more carbohydrates.

Then the most suitable exercise to burn fat? Almost any exercise can burn fat, we monitored heart rate we’re a 65% or smaller. Figures 65% is the optimal number. Lifting weights to burn only carbohydrates alone, but by combining weight training with other sports, you’ll get the most out of your fat burning. The trick is, during 30-45 minutes of weight training will burn your calories from carbohydrates, after low-carb, use this moment to exercise NON lift weights with heart rate 65%. This will greatly optimize your fat burning. Good luck!

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Myth Around Diet

  • Posted on May 7, 2010 at 10:38 am

Often, the sense that one makes failure to act, including in her diet.

Ice-drinkings removes fat?
At first, it is believed that if someone drinking cold water during the meal, the body will issue the extracts were energy to warm water in the body that helps make energy excess of the body. However, now know that that’s not quite true. The energy released is not really significant so that it can help the body to become thin. However, water can help to ‘throw’ energy by removing excess salt from the body. This means the body does not hold much water inside. This can be achieved by drinking eight glasses of water every day.

Dinner is Causing Obesity?
Actually, there are no rules about ‘the best time to eat’. The most determining the occurrence of obesity is lifestyle and the kind you eat. So, this is not the case when you eat too late at night but what type of food consumed. Avoid foods that are categorized as ‘very high’ cholesterol. If the daily diet high in saturated fat and calories (exceeds requirements), then the excess calories will be stored in the body as fat.

Toward evening, the process of metabolism and body functions (includes process of digestion) is naturally slower in preparation for sleep. If you go to sleep after eating a ‘heavy’ meal, eating these foods can not be digested properly and the resulting calories will not be used. If you do have to eat something before bed, choose low-fat snacks such as crackers and biscuits with a cup of warm water, or a small cereal bowl with a little low-fat milk.

But for those who stay up because the task (eg, doctor on call, overtime), habit of eating at night is sometimes useful. Why? At night they stay active, so the calories from food can be used with either.

The men’s metabolism happens faster?
Process of metabolism is more common in men. This is because men generally have more muscle than women, whereas muscle is the largest energy users in the body. Have more number of muscles in the body the more calories burned. If a woman wants to burn more fat by exercising, you should select a sport that can build muscle.

How does age affect metabolism?
Age clearly affects metabolism. The first reason, the amount of muscle in the body decreases with increasing age. Therefore, although you are aged 40 or 50 years old, you should keep conducting activities that build muscle so that the reduction in the amount of muscle in the body will be slowed.

Thyroid vs. Metabolism
Metabolic disorder sometimes associated with the disruption of thyroid function, which is often undiagnosed because the symptoms are subtle . When you touched suspect, chances are your thyroid problem. In addition to growing fat, you also feel the following symptoms: fatigue, muscle weakness, cold hands and often prolonged, slowed reflexes, dry skin and pale, jagged nails, heavy menstrual periods, and hoarseness. Sometimes it appears also like a lot of reaction, mood changes fast, and super-sensitive, similar to symptoms of depression. Currently, we recommend you check with your doctor.

Coffee is ‘friend’ to dietary
Caffeine tends to stimulate spending, so the muscles will burn fat. Therefore, many athletes Endurance sports that require stamina or resilience, to consume caffeine before the game. That way it will burn fat and provide energy for Endurance.

Of course, if you drink coffee to lose weight, you should also consider participating sugar enters the body, along with your favorite cup of coffee. Also, if you drank more than two cups of coffee a day then the effect would not happen that live only tremors and headaches!

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Tips for Treadmill

  • Posted on May 5, 2010 at 11:08 am

You feel no reaching slim body although you have done various sports and go to the gym for a treadmill workout routine? The answer is probably because the exercise you take is not quite right or there are other factors that make you fat still hoard.

Special for you who underwent both treadmill at the gym or at home, it’s good to reevaluate your efforts or consulted to the instructor. It is not possible, the exercise that you do all this in vain because of errors in the motion or other factors. Whereas with the right movement, the burning of calories would be effective and guaranteed there would be no more fat in your belly.

Here are five guidelines so that your treadmill is optimum. With understanding, hopefully your efforts and hard work to be optimal, and the dream of having a beautiful body like the models on the covers of fitness magazines will materialize.

1. Do not get stuck on the same exercise

“People often fall in the trap of a treadmill for 30 minutes each time they exercise,” says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California.

“At first it was useful, but then your body becomes accustomed to the routine, and calorie-burning fewer calories.”

To be able to see the results, change one of the factors in your treadmill as the intensity or duration every time I went to the gym. Then replace your overall activity every three or four weeks.

2. Do not be a distraction

If you still can watch TV while doing treadmill, you’re not working hard enough. Instead of relaxing while you run, try doing interval training (exercise intensity varies, but the same pattern of exercises) to enhance the body burning calories and improving your treadmill habit. After heating for five or six minutes with a heart machine, try as hard as possible for one minute, then reduce the intensity for two minutes. Do alternately, and continue for five rounds. Be sure to reduce the lag time every time you break a treadmill.

Intervals alternating between high intensity with low intensity like that, and along with your upgrades, then the intensity can be increased to become increasingly harsh. Rest time could be shortened or in improving the speed without fatigue.

3. Do not hold on to handlebar

When her arm began to take over your body weight from the legs, you burn fewer calories. “If you had to hold on or leaning, do slowly,” said Cosgrove. (Encourage yourself without the help of instructors will also give better results of the exercise for you),

4. Use the degree incline

Set up the treadmill at the position (incline) can increase the activity of pelvic floor muscle strength and litter the back so you will make those muscles stronger and burn more calories. All depends on your fitness level, set the incline angle between 6 percent and 10 percent.

5. Do excess calories

You do not need sports drink during the afternoon, then spend the energy bar (food bars) in the gym, then equip it with a dress rehearsal. Instead, limit yourself to about 300 calories – the same number you burn in exercise time approximately 30 minutes. By adding calories, and you’ll become increasingly slim.

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Trans Fat is Dangerous

  • Posted on April 16, 2010 at 9:20 am

Food and Drug Administration (FDA) is now requiring all packaged food products list the trans fatty acid free labels in the packaging. These changes appear to be a small thing, except for those who know the benefits. Trans fatty acids also often called trans fat.
Are trans fat and what bad for health? Trans fat acts like saturated fat, which can increase LDL cholesterol (bad fat) so it can increase the risk of coronary heart disease. Trans fat contained in various types of foods that also contain high saturated fats, eg margarines, crackers, candies, cakes, cookies, snack foods, fried, and various types of food processed by mixing the vegetable oil is hydrogenated.
Trans fat is formed when hydrogen is mixed into the vegetable oil called hydrogenation. Hydrogenation can increase endurance and kestablian taste of foods containing these fats.
By examining a list of nutrients contained in food packaging, then we can choose foods that contain saturated fat, trans fat, and cholesterol is lower. For saturated fat and cholesterol, use of products that includes instructions written for 5% or less fat content. If the product contains more than 20% fat for saturated fat and cholesterol, then fat is said to have been very high.
If the food consumed saturated fats bearing labels printed or trans fat was transformed into its mono or polyunsaturated fat, it means that fat does not cause an increase in LDL cholesterol (bad fats) or say does not cause danger elevated levels of cholesterol. Foods that contain monounsaturated fat consisted of olive oil and maize oil, while the source of polyunsaturated fat consisting of soybean, corn, sunflower oil, and various types of nuts. Choose the vegetable oil derived from coconuts and palm seed oil.
Consider also to eat fish. Some research says that consumption of two pieces of fish per week can lower risk of coronary heart disease. Most fish species do contain saturated fats is lower than the meat. including unsaturated fatty fish with the mackerel, sardines and salmon, which also contains the omega-3 fatty acids.
Also, choose foods low in saturated fats such as product labels to include trans fat-free or 1% fat, fat-free meat, skinless poultry meat, wheat, vegetables and fruits. Try to consume less than 10% saturated fat and less than 300 mg of cholesterol per day and reduce the minimum of food containing trans fat.

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Sports to Burn Fat

  • Posted on April 15, 2010 at 11:01 am

Body exercise is important. Sports is one of the important ways in addition to nutrition and adequate rest to get the ideal body shape and healthier.

People who exercise have lower risk of heart disease, diabetes, cancer, and also have better sleep quality. Usually for busy people, especially young executives, both men and women, the factor of time, energy, or dislike / lazy to be the main reason for not exercising.

Associate Manager Agustino Romulo Nutrifood Research Center provides guidance to make it easier for you in exercise and sports will certainly feel more pleasant.

Do Something Different when watching TV!

If you claim that your time becomes a major limitation in the exercise, then try to remember how much time is spent watching television? Avoid the habit of snacking while watching your favorite TV show. Replace with actual sports movements, such as lifting weights, or you can walk in place. Better still if you can turn off your TV, then replacing the time to do physical activities, like cleaning the house, walking outside, or playing with your kids.

Change your lifestyle! Walks more!

Remember, you do not need to come to the gym if you do not have time. However, substitute your lifestyle with the things that move more, like not using the elevator / escalator when going to a higher floor, but use the manual steps to walk more. If you want to go somewhere close, consider not using a personal vehicle. Walks or cycling if possible.

Do exercise at least 30 minutes per day and you should not confused about which type of exercise will be conducted. Walking / jogging is one example of an easy and inexpensive sport that can be done every day, right?

One of the research published in the Archives of Gerontology and Geriatrics (2010), states that the heart health will be further reduced if physical activity level you are on the wane.

Do not want to exercise because I do not like! Browse the reasons and find a solution!

For some, the sport became an unpleasant thing to have to sweat, and it may feel uncomfortable. Some people prefer reading books, sewing, watching TV, or movies.

If you feel like it, there are some sports that continue to function without excessive sweating, such as exercising yoga at the air-conditioned room, or swimming. Swimming is one good alternative to burning calories your body as well as build muscle, and also avoid the sweat of course! Swimming is also not a big risk to the health of your joints.

Or maybe if you feel embarrassed to go to the gym because they have excess weight, try to exercise at home such as using exercise videos, walking with a friend, or form a joint exercise among friends who care about your health. However, the fact you do not need to feel inferior. Due to the strong determination and motivation to live healthier, feeling so you can overcome.

Thinking out of the box!

If you do feel bored with the sport that it-that’s all, try another new sport for you. Find an activity you really enjoy, then think of other ways such as inline skating, dancing, salsa, or even gardening. Listen to your favorite music while cycling both in the gym or outside the home or are walking, be sure you’ll feel more energetic! Sports abuzz (group exercise) such as body combat, body pump, or opening their own aerobic classes with friends can also become an alternative to kill the boredom of your exercise.

Exercise in your office!

For executives in the office, sitting at the computer and typing are the two main things that is often done. The longer it sits, watching videos, or other activities that could be considered only a few moves (sedentary lifestyle) was associated with greater fat deposition and increased risk of obesity and type 2 diabetes. Individuals who are more established and more moves have the profile of body fat and blood sugar better than those who just sat there.

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Walking is Reducing Fat

  • Posted on March 22, 2010 at 10:43 am

Nearly every physical activity we are doing it can burn calories, but how many calories burned? Compared with full sports, apparently able to walk to burn calories in large numbers. In women aged 40 years with lifestyle or physical activity that is, walking with a speed of 2 miles per hour (roughly equivalent to 70 steps a minute) for 30 minutes can burn calories up to 79.1 kcal, whereas the speed of 4 miles per hour (about about equivalent to 140 steps a minute) for 30 minutes can burn calories up to 184.1 kcal. In men aged 40 years with lifestyle or physical activity that is, walking with a speed of two miles an hour for 30 minutes can burn calories up to 64.9 kcal, and with a speed of 4 miles per hour for 30 minutes can burn calories up to 186.7 kcal. If this is done routinely every day, then you can calculate how many calories are lost when you walk. 

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