Connect with us

Health & Fitness

Effortlessly Maintain Your Ideal Weight With Ketogenic Eating

Published

on

Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight.reset, you’ll learn the best way to ditch grains, sugars, and refined vegetable oils, and you’ll also discover the nutrient-dense, high-fat, low-carb primal foods with which to replace them. During the second week, you’ll focus on the supportive lifestyle behaviors that are essential to succeed with dietary transformation. These include optimizing your exercise patterns, dialing in your sleep, and implementing effective stress-management techniques. In your final approach to the 21-day mark, you’ll put it all together—thereby escaping carbohydrate dependency once and for all and plunging headlong into the world of fat adaptation.

Adopting a long-term ketogenic lifestyle is easier than you think.

You will likely notice immediate weight loss, largely due to a reduction in inflammation (and the ensuing fluid retention in cells throughout the body) and also because you will unlock stored body fat to burn for energy around the clock. It’s not uncommon for devoted enthusiasts to drop 10 to 15 pounds total, including 3 to 6 pounds of excess body fat, during a 21-Day Metabolism Reset.

Then, you’ll go keto, dropping your carb consumption to less than 50 grams a day and also likely lowering your protein to less than you typically consume, while also emphasizing nutritious, natural fats as your main calorie source. Your journey into nutritional ketosis should last for at least six weeks. Then, with your newly minted degree in fat- and keto-adaptation, you can consider and experiment with assorted long-term options, including going back into nutritional ketosis any time in the future to shed excess fat, protect against disease, and enhance cognitive and athletic performance.

Being fat- and keto-adapted means that you can veer off the plan now and then and not tailspin into a monthlong sugar binge. When you have this esteemed metabolic flexibility, you can wake up the day after eating cake by the ocean, or even a bunch more stuff on a weeklong cruise, and get right back into the groove—whether through fasting, a string of keto-aligned meals, or even strategic use of ketone supplements. Adopting this lifestyle means freedom from sugar cravings, fatigue, and overstimulation of the fight-or-flight response from excess carbohydrates. What could be better than that?

Sources:
1. Masino, Susan (ed.). Ketogenic Diet and Metabolic Therapies: Expanded Roles in Health and Disease. Oxford University Press, 2017.

2. Cahill, G.F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26: 1-22.

3. Rattan, S.I.S. (2006). Theories of biological aging: Genes, proteins, and free radicals. Free Radical Research, 40: 1230–1238.

4. Sohal, R.S., & Weindruch, R. (1996). Oxidative Stress, Caloric Restriction, and Aging. Science (New York, N.Y.), 273 (5,271), 59–63.

Source mindbodygreen.com

Advertisement

Health & Fitness

Can You Build Muscle And Lose Body Fat At The Same Time?

Published

on

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

Also, check out: 3 Ways to Create a Proper Workout



To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Continue Reading

Health & Fitness

Get A Strong Heart With Balance Ball

Published

on

The exercise benefit you may want from exercise may differ greatly from the exercise benefit someone else wants but some things remain the same.

Also, read: Courtney Gardner’s Track Workout Tips

Strong Heart:
A strong heart does not have to work so hard so you are less likely to have a heart attack. Regular exercise also increases your HDL (good) cholesterol and helps lower your total cholesterol. Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath.

Any exercise tip you use needs to be simple yet smart enough so you can use the exercise tips to quickly and easily adapt your exercise habits to continue to push ahead and reach your health, fitness, and physical appearance goals and still have the time for a great family life.



Exercise tip for an exercise benefit:
Get a baby jogger. You don’t have to run or jog, walking at a fast pace will do just as good, but you should get a baby jogger they’re much easier and smoother than a regular stroller for this.

Increased Self-Esteem:
Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desirable changes.

Start by talking with your doctor. This is especially important if you haven’t been active, if you have any health problems, or if you’re pregnant or elderly.

Exercise Makes Your Heart Happy:
You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic exercise.

Balance Ball:
You’ve seen them lying around the gym, but you’ve never really known what to do with them. At first, you may have thought they looked “girly,” but then you probably saw some of the most muscular guys at your gym using them. Balance ball is a great way to get great abs! We urge you to find out more about balance ball exercises!

Continue Reading

Health & Fitness

3 Ways to Create a Proper Workout

Published

on

Photos By NomadSoul1

In order to lose weight and stay fit, it is necessary for you to work out on a consistent basis. Only when you are able to work out on a consistent basis, it will become easier for you to achieve your fitness goals. Most of the people just download the work out from the Internet and start using it. The truth is that you have to always opt for a customized workout. When you opt for the customized workout as per your body type and as per your health, the effects will be much more superior as compared to just following any workout.

Also, check out: 5 Drink Options That May Help You Lose Weight

There are a few tips which you have to keep in mind when it comes to creating your workout. We will share with you 3 simple ways in which you can do so.

1 Assessing your body:
The 1st thing which you have to always do is to assess your body. When you are able to assess your body, you can understand the exercises which you can handle easily. Some of the factors which you have to assess include:

• Flexibility
• Agility
• Balance
• The ability
• Heart rate
• Strength

When you are able to judge your body based on these parameters, it will become easier for you to understand the exercises which you should include in your workout and which are the ones which you need to avoid.





2 Goal:
You have to also work out according to the goals which you have. If you just want to lose weight or build abs, you have to prepare your workout accordingly. If you want to opt for proper muscle building including the apps, you have to include the respective exercises. That is why you have to always take into account the goal and thereafter take a call.

3 Full body exercise:
Even if you just want to build, it is much better to include the full body workout. This will ensure that you are able to build the muscles in the entire body. This will help you achieve a proper physique as well. That is why it is important for you to include the exercises which help you in gaining the muscles throughout the body.

Thus, when you’re planning on preparing your workout, it is important for you to follow these 3 tips. With the help of these 3 ways, it will become easier for you to create your workout. You have to always opt for a customized workout rather than just downloading it off the Internet are blindly following others.

Continue Reading

Trending

SIGN UP FOR THE
FITNESS GURLS NEWSLETTER

Sign up for our weekly email newsletter. Get Fitness Gurls features and content first. Delivered every Monday.

Your E-mail:
Your Name:
Your email will never be shared to a 3rd party.
x