#how to calculate calory intake during Home Workout

[moderncalculators]

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[dearfuturtinylittleme]

I have decided to log what I eat in a day to keep myself motivated.

My goal is 800 kcals.

Nvm I weighted myself and have gained a kilo so I will just not eat.

I skipped breakfast.

And I skipped lunch.

Then I went to then gym for 1,5 hour. I was 1 hour at the elipse machine and did some workout with weights. Burned 522 kcals at the gym today. :)

I took a detour home and walked for 45 minutes. Burned 154 kcals.

Felt dizzy and had shaking hands, so I drank an energy drink. That is 9 kcals.

And this is when it started to go downhill. It is my brother’s birthday and we celebrated that by going to the climbing park (you know those obstacle courses in the trees 20 meters above ground). I am not afraid of those kinda stuff, I actually love it, so that wasn’t the problem. Even though I thought it was when I stepped out of the car. I was so dizzy that I thought I was going to faint.

So I ended up eating a small plain burger with a side of fries with the rest of the group before we started climbing. That is about 396 kcals. (It was a child birthday party so all the servings were for 9 year old kids)

I dont know exactly how much calories I burned while climbing, but we were doing i for 90 minutes. So I calculated 45 minutes of rock climbing as well as the amount of steps my Apple Watch has collected during the day (not including when I was at the gym and went for a walk). I burned about 246 kcals while climbing (because that shit was difficult and took a lot of strength) and overall 492 kcals from just walking around the park, to the gym and around the house.

I was exhausted after the climb, so I ate a pice of carrot cake and some chocolate frosting from another cake (but not the cake). Which were 239 kcals in total.

Total calories intake today:

Breakfast: 0

Lunch: 9 kcal

Dinner: 396 kcal

Snack: 239 kcal

Total: 644

Exercise: 1413

Calories intake: (644-1413) = -769

I am happy with the outcome of today. Because I would have passed out 20 meters above ground if I hadn’t eaten that burger. And when I am as active as I was today, it is fine to have a snack so I won’t pass out in the shower or something. I kinda realized that I should not fast on a day I am going to be working out a lot.

I haven’t actually figured out what I should and should not do when fasting. So please let me know how you guys are doing it.

[cuddlepilefics]

Do you even lift?

Fandom: Stray Kids

Sickie: Changbin

Caregiver: Chan

 No one's POV.:

Changbin had come under quite a bit of fire lately. He had successfully gained weight and loved how cute his squishy cheeks looked. Sadly, they came at a cost, resulting in the rapper being criticized for his belly fat. Would he cut down on food, he'd lose his cute cheeks again, so that left only one solution: more exercise to reveal his abs and hopefully still keep his cheeks. That's easier said than done though, because his schedule was already tightly packed. The only times he managed to go to the gym were after his official schedule late into the night. Changbin wasn't one to complain, so he'd take what he could get even if that meant salvaging all the discipline he could find and forcing himself to push past his exhaustion to trade sleep for exercise. The calculation was easy for him: ‘If I leave the studio at 2am, I’ll make it to the gym at around 2:30am. Exercise for 90minutes and leave the gym around 4am. Walk home and have a shower, then I could be in bed around 5am and get up to 3 hours of sleep before we have to get up again.’

He had been following this routine for the past three weeks and he was beginning to see the first changes. Mostly in his arms though, not in his abs but he was building muscles, so his abs would probably grow too, just a bit slower than his arms. The other members noticed it too and Changbin received many compliments for the size of his biceps. On the down side, he constantly felt sore and could barely remember what life was like without feeling his muscles burn with every movement. His appetite had also changed. It was so much bigger than before, which only made sense with how much he was asking from his body. Although he had deliberately decided not to diet, he also wouldn’t increase his food intake just because he felt hungry all the time. What Changbin failed to understand was that his body was desperately begging for energy, either from sleep or from some extra calories. Since the rapper gave his body neither, it was only a matter of time till he had to feel his body’s wrath. He kept spacing out, which was probably worsened by low blood-sugar levels because he decided to consume less carbohydrates and eat healthy fats instead. One day, he almost fell asleep during one of 3racha’s production sessions. Both Chan and Jisung had mocked him for it but were mostly worried because their friend had started to come home even later than Chan. They had laughed it off together and Changbin had been forced to skip his workout that day, being dragged home to get some sleep instead. That didn’t mean he wouldn’t exercise twice as hard the next day though to make up for the missed workout.

Dance practices have developed a kind of love-hate relationship with Changbin. He loved them because they were also a form of exercise but he hated them because with how slow his brain had become from how run down he was, he was always a few beats behind on the choreography. If it seemed like it was frustrating for the dance-racha that was doing their best to teach them the new dance routines, it was so much more frustrating for Changbin. He was pushing himself incredibly hard to erase something that he was criticized for, only to mess up and be criticized for something else. Over the last week, he had noticed that he could go over the choreography about five times before getting dizzy and messing the steps up even more, so he tried to use the first few rounds to show his members that he wasn’t doing that bad, going all out and using up his remaining energy. In the breaks, Felix often sat with him, massaging his neck and shoulders. The Aussie could see how tense the other’s posture was and tried to give him as much relief as possible. Changbin appreciated it, although at that point there was nothing that Felix could do to make him hurt less. It was comforting and it at least took away the stress for a few minutes and helped him relax mentally, even though his muscles couldn’t really relax anymore.

“Guys, since our schedule ends early today and Channie-hyung said there wouldn’t be a 3racha meeting today, can we maybe go out for dinner tonight? It’d even be my treat”, Minho offered. The group had barely had the time to relax or have fun together. Changbin scratched his neck awkwardly, admitting: “I was actually looking forward to visit the gym early today.” – “It’s fine, you guys can go. I’ll go with Changbin because it had been ages since I had the time to exercise apart from our dance practices”, Chan announced. Yes, he had barely been working out lately for the lack of time but his main intention was to keep an eye on his dongsaeng. The leader was afraid the younger was overworking himself. Their plan was soon settled, though a few youngers, especially Felix, tried to talk Changbin out of going to the gym but his insecurities and body image made it impossible for the rapper to skip. His head was already hurting before they left for the gym but if he thought about it, it had been hurting for the last two days already. A good night’s rest would probably fix it, so Changbin was glad he’d be home a bit earlier tonight. It’s not like he had the intention to harm himself with his excessive exercising but he failed to listen to his body telling him to stop.

On the way to the gym, Chan had asked many questions on his dongsaeng’s workout routine to figure out how hard the younger was actually pushing his limits. He was shocked when he finally grasped the extent and tried to give the rapper a few hints here and there, that he might want to think about this habit. Changbin either wasn’t getting the hint that his hyung was telling him to stop, which was possible considering how out of it he was, or he was unwilling to admit to himself, that he was slowly running his body into the ground. Chan soon gave up and realized the younger had to see for himself that what he was doing was hurting him. That didn’t mean the leader wasn’t prepared to be there and pick up the pieces when Changbin would reach his breaking point. For now, he tried to keep the mood light. They took a few pictures and compared the weights they’d be using for their individual routines, before putting in their earphones and getting started.

It all seemed to be going well. At least that was what it looked like to Chan. Changbin soon removed his earphones because he blamed the stereo-sound for the spinning in his head and his balance-issues. To his dismay, he had to accept that the change barely had an effect on his struggles. He was also shaking harder from the strain than he remembered himself shaking the previous day but what did he expect with the amount of sleep he was running on. Changbin finished up with his push-ups and stood up with the weights in his hands. Upon shifting his position upright, black spots started to dance in his vision but he was used to it. It had happened a few times over the course of the past week. He’d just drop down to one knee and wait till his vision cleared before getting up again. Changbin’s back was facing Chan, so the leader couldn’t see his discolored face, or the cold sweat that was dripping from his forehead, running down his temples. The rapper had been kneeling there for quite a while already, longer than he usually needed to, so Chan removed his earphones too and teased: “Do you even lift, mate?”

Changbin shook his head and turned his head towards Chan. He was mumbling something that resembled ‘h-hyung’, but Chan only saw his lips moving. The leader didn’t need to hear him though, the look on his face, combined with his skincolor, told Chan all he needed to know. Cursing silently, the oldest dropped his weights and rushed over to his friend. He wrapped his arms around Changbin from his back and gently pulled him backwards to sit down properly. Changbin defeatedly let go of his weights and leaned back against his hyung’s chest. “It’s okay. Just take deep breaths and the dizziness will go away”, Chan assured, holding the younger against his chest so he wouldn’t fall over. Taking a shaky breath in, Changbin failed and his breathing remained fast and shallow. One hand came up to clutch onto Chan’s arm, a desperate attempt to hold himself up, before it dropped back down, along with Changbin’s head that fell onto his chest as his body went slack.

For a second, Chan panicked before he collected himself, realizing he’d only be able to help the younger if he was able to keep a cool head. Carefully, the leader lowered Changbin to lie on the floor, feeling his pulse weak and fast. He got up and without his eyes ever leaving the younger, he collected his water bottle and a stack of lyric sheets. Chan sprinkled some of the water onto Changbin’s face before fanning him with the papers. To his relief, he soon heard the rapper groan and his eyes fluttered open. “Take it easy, you’re okay”, Chan promised, “Just blacked out for a second. I think we’re done exercising for today.” Changbin nodded and brought his hands up to massage his temples. Was his headache already that bad earlier? He wanted to keep up but his hyung held it down with a gentle hand on his chest, asking: “Please stay down a little longer, just until your face has taken on a healthier shade.” Changbin nodded again, too drained to respond verbally.

After resting for another two minutes, Changbin started to feel cold, his body not having the energy left to sustain his body temperature. Chan noticed the slight shiver and went to collect his hoodie. “Here, you can try to sit up and put this on”, the leader said with a comforting smile. He helped his dongsaeng to sit up and kept an arm around his shoulders to steady him. Changbin tiredly slipped the hoodie on, cursing his arms for burning as much as they did from the simple movement. Grabbing his towel, he dried his sweaty face. He also took a few sips of the water Chan offered him before clearing his throat and asking: “Hyung, can we go home?” The older was glad he didn’t have to argue about taking Changbin home and nodded. “Do you think you can walk or do you want a piggy back?”, he asked, studying the rapper. “Walk!” – “Alright, alright”, he laughed, pulling Changbin to his feet and wrapping one arm around his waist, while Changbin’s arm hung over his neck, “But can you give me a warning if you feel dizzy again?” – “Yeah – yeah, I think – I think I can do that”, Changbin mumbled, swaying a bit as Chan picked up both of their bags.

Their walk back to the dorm was slow and quiet and Chan was sure, the younger hadn’t fallen asleep walking. He felt a bit guilty for not stopping Changbin before it could get this bad but he also knew that if the rapper had set his mind on something, there was no stopping him. While Changbin went to their room to pick out his clothes, Chan ran him a bath. The leader was afraid his dongsaeng would slip and fall if he tried to take a shower. He let Changbin take his time and went to the kitchen to make them both some dinner. Chan had settled on making some rice with chicken to fill up their energy fast while also giving them a good amount of protein. Dishing the food onto plates, he made sure Changbin’s was heaping full. “Hey, hyung. Sorry about earlier”, Changbin apologized, walking into the kitchen with damp hair. Chan shook his head and sat him down at the table, so they could eat together, replying: “It’s alright but I hope you got your wakeup call to start listening to your body better.” Changbin nodded guiltily. “You should take the next few days to rest up because you have pushed your body way too hard. I know why you did and I’m not going to scold you because I understand your intentions but please take better care of yourself from now on”, the leader pleaded. Changbin bit his lip. It didn’t feel right to take even a day off, when it was entirely his own fault that he felt so bad. On the other hand, being able to sleep in and not having to drag his achy and wrecked body out of bed tomorrow sounded like heaven. In the end, they compromised on Changbin resting for one day and deciding afterwards if he needed another. What was sure though, was that Chan would keep a closer eye on him from now on to ensure he got the rest he needed.

[affectingmementally]

hey i’ve been so inactive but i’m back now.

May. A new month and, as i’m sure all of you understand, an opportunity to look at where you went wrong last month and start fresh.

so i’ve started something new. some new rules to kind of relax how obsessive i am about calories but still stay in a deficit low enough to be losing weight. i’ve set myself a deficit of 1,200 on mfp, however i will only allow myself to actually reach that at the weekends or special days like birthdays, holidays etc. otherwise, i’m going to do my best to stay at around 1,000 but if not i’ll allow myself 1,100. the only reason i’m more comfortable with having the extra 200 on weekends is because one day i work for 4 hours and i don’t get to sit down at any point, i’m constantly walking around, lifting things, cleaning and if i leave early enough i can walk the long way rather than the short way to get there. during that time those extra 200 cals would have easily been burnt off. the other day i do water sports so again, the calories get burnt.

another thing that i’m doing differently this month, i’ve decided not to track vegetables. this is mainly because my parents are picking up on how much i was weighing stuff and things like lettuce, cucumber, broccoli will never be over 20 cals so i’ve decided not to count them. however i do want to count fruit because the sugar content usually makes them higher in calories.

secondly, to manage my IBS i need to cut down on coffee. so i’m going to try to only have 4 per week and no more than one a day.

third, i’m going to start writing down my total calorie intake for each day on the calendar on my wall. this way i can have a reminder of how much i should be eating and i can calculate my weekly average.

fourth, vitamins. i’ve been awful at taking them in the past and it’s noticeable when i skip them. so i’m making sure i take them before i sleep. i’m keeping them in the draw next to my bed so if i’m tired i don’t need to go downstairs. i take 1x probiotic 1x A-Z multivitamin 2x turmeric tablets (they’re anti inflammatory so help my stomach, nothing to do with weight loss) 2x colon cleanse (not laxatives, they manage toxins) and 2x metabolism boosting. they are all made from my dads line of supplements and it’s just to make me feel brighter and hopefully help me faint less as well as being in less pain with my stomach.

fifth, i start my morning very specifically now. what i want to try to do is walk in the morning but i’m taking things one step at a time. i wake up earlier to go downstairs and make myself a green tea and get a bottle of water (my bottle is 800ml and i usually drink about 6 of them everyday). i also get a hot water bottle for my stomach and sit in bed and make sure i drink all of that before i do anything else. i’ve figured out that if my mornings start well the rest of the day tends to go better.

sixth, green smoothie. some people hate the idea of drinking a litre of green liquid first thing in the morning but THIS SHIT HAS BEEN SAVING ME I SWEAR. i’m always constipated, like to the point where i’m lucky if i go once a week. however, my mum has been drinking this smoothie everyday first thing for a few months now and she’s lost quite a bit of weight. i’m not saying it’s a miracle potion but if it makes you shit that’s at least something. i make it differently to my mum, but it works well and doesn’t make you bloated (yay!).

the recipe:

- 150g frozen pineapple

- 100g cucumber

-50g celery

-25g kale

-around 5 mint leaves (optional)

-125ml apple juice (optional but does make it taste better and it’s still low calorie)

-250ml water

-1 scoop green nutrition powder (optional, i just put it in for the extra vitamins and shit)

this fits in one of the large nutribullet cups and comes to around 150-200 calories (depending on whether you include the optional ingredients)

seventh (??), i want to try to walk everyday but the weather is shit and sometimes it’s just too bad to go outside and physically go on a walk. however, one thing i do make sure of everyday is that i plank. i don’t really like doing at home workouts, plus the ceilings and walls in my house are paper thin so my family can hear everything, as much as i can hear everything they do as well. but planking, no noise :) i’ve been doing it on and off for years but i definitely recommend it’s something people get into just because once you can do it for a good amount of time the benefits are endless. your core, thighs, glutes, shoulders, back, chest. everything is working. i can plank for 5 mins and i do this before i go to bed. it’s a good distraction to listen to music in the background and for me i like to watch the timer on my phone. for some people that just reminds them of how much time they have left but it motivates me because i can see that time go down if you get me.

lastly, actual hygiene. i want to shower everyday and make sure i do my skincare so my skin doesn’t dry out too badly and my acne doesn’t flare up. when i restrict too much this is a huge issue for me and again, people notice and my parents are better now at picking things like this up because i have been enrolled in therapy for my ed before, so they have been told about all the behaviours and signs. anyway, i want to get more comfortable with showering because last month i way leaving it for WAY too long, just because i didn’t want to see my body. if i do it everyday even for 5 mins i’ll get more familiar and it’ll become a habit.

that’s what i want this month to be about i think. breaking bad habits and making new ones. i don’t want to purge anymore because tbh i don’t enjoy it, it makes me feel relieved afterwards but unless i’m really uncomfortable i hate doing it, it’s my last resort. i haven’t for months but i don’t want to self harm anymore. i have a job where i’m on show to the public and i don’t want to have to manage new cuts or scars anymore, it stresses me out and gives me very little release for the price i have to pay afterwards.

BUT, on a positive note i do want to eat over 1,000 calories each day. that will be an achievement and i want to get more comfortable with the idea that you can still lose weight on high restriction. i do want to get back into walking and enjoying it like i did in lockdown. i used to look forward to it but i began associating it with weight loss and that ruined it for me. i need to learn to enjoy it because it calms me down and it’s time on my own with nature, not just an excuse to burn calories even if it does come with that benefit. i do want to start running again even though i know that will be challenging due to how tired i am each day. hopefully with my sleep pattern getting better and with the vitamins that won’t be a problem in the near future. i want to read again, it’s such a great outlet.

I’m not ready to let go of my ed, i’m not ready to let go of the control i have right now. However, i’m doing my best to positively better myself as much as i can. this is how i’m doing it, this account is anonymous so don’t compare yourself. you don’t know my age, build, my lifestyle or my situation well enough to even begin to compare yourself. we all struggle, i am still struggling a lot. this whole post seems like i’m doing great but i still cry over 10g of peanut butter. i still get angry when i can’t stick to the plan. i still get nervous when food is mixed into any social situation. this month is about coping in the best way i can.

i really hope that from this someone can take something positive that will improve your quality of life no matter what stage you’re at and just to disclaim, i fully support and encourage recovery, i’m just not in it right now. this is not a pro account, it’s a place for me to vent without judgement.

have a good day :)

[i-wish-to-be-delicate]

Hey, Angel!

Do you want to be small and dainty, like a porcelain doll or a fairy made of crystal? Then work for it. Restrict, exercise, anything and everything you can do to get closer to your goal weight and your dream body.

Every time you think you’re going to binge, drink some water. Scroll through thinspo. Do a vigorous workout. Leave the house. Anything to stop you from sabotaging your efforts to lose weight.

Don’t let your stomach trick you into thinking you really need that food. You already know what it tastes like, and it will only make you fat. So stop eating and enjoy the feeling of slowly getting skinnier.

Pain is only temporary. Beauty is forever. How badly do you really want this?

Don’t allow your stomach to gain control over you. Its rumbling is merely applause at your efforts. After twelve hours, it will do you the favor of feeding off of your fat; you should help it by exercising too. Most importantly, you CANNOT give in to cravings that often lead to a binge and leave you feeling awful.

Who’s in control? You and me together or your stomach?

This will only seem hard until you start seeing results. Morning skinny is skinnier. Your stomach distends less during the day, even if you eat. Cravings are more manageable. A tiny gap starts to appear between your thighs. You don’t have to push down as hard to feel your bones.

It’s only hard until you are able to see what you’ve accomplished. But if you give up, that will never happen. So don’t allow yourself to grow lax. Triumph over your fat; it is your most pressing problem and your worst enemy.

Don’t avoid fasting simply because you think you’re too weak. After months of good, hard restricting, you’re strong enough to handle it.

Every time you dare to think about eating, imagine every food in the fridge and the pantry as a giant ball of fat. Then you’ll think twice about putting all of those nasty calories into your body.

Binged? That’s okay. Just start exercising and burning calories like your life depends on it, because it does.

You know you’re gonna regret the calories you put into your stomach….so why eat in the first place? Just replace that food you were going to eat with a glass of water! The less you eat, the better results you’ll see on the scale tomorrow. You can do this; I believe in you! 💙

Don’t eat. Nobody’s making you except yourself. And why would you make yourself do something you don’t want to?

You want to be thin, don’t you? Then let me in, love. I’ll help you lose the weight.

Xoxo, water, tea, and me

Don’t give up if you don’t seem to be getting anywhere. This takes time. Besides, won’t you regret it if you’re not any thinner in two months?

It’s not that you can’t do this, it’s that you won’t. You refuse to fast and hardly restrict, then wonder why you’re fat. If you want this, you have to work for it.

Eventually, you will get to the point where you crave water instead of food. Once you’re there, everything will get so much easier.

Water and is so much better than food. So drink up, lovely.

Just tell yourself one more. One more hour of fasting. One more exercise. One more glass of water. One more walk around the block. It’s only one more day; repeat, repeat, keep repeating, and those “one day"s will pass in no time.

Don’t let your family force you to eat. Avoid the house. Make excuses. Feign illness. Even chew and spit at the table if you have to. What’s important is just that the food never makes it to your stomach. So do anything to prevent that from happening.

Why are you eating again? Don’t you want to be thin and beautiful? So dainty and elegant?

That feeling of crippling hunger and a horribly empty stomach? That’s just your body preparing to get rid of all of that hideous fat it’s carrying around.

The less you eat, the smaller your stomach gets. The smaller your stomach gets, the less you’ll want to or even be able to eat. So skip that snack and have some water for dinner. It’ll be worth it in the long run.

Just think of how beautiful you’ll be. How easily everyone will be able to lift you. How you’ll slip into a size 0 and it’ll be way too big. How you’ll take your cheat day to eat and eat and nobody will give you judgmental sidelong glances. Stop eating, start fasting, and one day that’ll be you.

Don’t give up just because you’re not losing weight as fast as you’d like. Keep restricting, keep fasting, keep going, and the fat will come off eventually.

If you need tangible motivation, buy cute clothes that are a size too small. Try them on at least once a week. See any difference? If you keep going, you’ll be able to fit into them soon.

Repeat after me: I do NOT need food. So I will NOT eat, and I WILL lose weight.

Even if it doesn’t feel like you’re actually restricting, you probably are. Skipping a meal is restricting. Saying no to a snack is restricting. Swapping candy for veggies is restricting. Having water for dinner is restricting. So don’t worry about what exactly you’re doing; even the smallest steps will get you there eventually.

Don’t listen to your friends and family, who claim you need to constantly eat. Pay no attention to your stomach, with its horrid begs for high-calories sweets. Listen only to me, and I will lead the way to weight loss.

Being skinny and sad is better than being fat and sad.

The longer you go without eating, the more time your body spends burning fat. So take it as long as you can, without going over 72 hours. That way you’ll be maximizing your weight loss without any effort at all.

If you forget to exercise, if you’re feeling sick and accidentally binge, if you go over your limit without realizing, it’s okay. Just pick yourself up and start again. Remember, it’s never too late to get back on track.

Every time you binge, you are destroying a week’s worth of progress, only to feel nothing but sadness and guilt afterwards. So don’t eat, get closer to your goal weight, and be happy.

Don’t let your family scare you into eating or going on a binge. If you do, you’re only allowing them to stop you from reaching your goal.

One day you will fall in love with the idea of not eating.

Once you start restricting, it will become second nature. Your calorie intake of 800 will seem like normal eating instead of restricting, and because of that logic, you’ll lower your intake even more. So don’t go all in if you can’t; start small, and just keep going from there.

Losing weight is the thing you want the most, right? Your utmost desire, your first priority. So make sure it stays that way. Pay attention to calories. Calculate how many are in the food you ate and how many you burned while working out. Take the stairs instead of the elevator. Fast whenever you feel like it, especially after a binge. Drink tons and tons of water. Fidget. Find excuses to move. Take progress pictures of your body and your scale, and reward yourself with thinspo and shopping when you’ve done well.

Do anything, anything at all, that will make you want to continue losing weight, that will help you do so

Remember, the first part of your body to get fat will be the last part to get thin again. Chances are it’s your stomach. So don’t stop just because you see your collarbones coming out, or your thigh gap slowly widening. Don’t binge after you’ve worked so hard to lose. Keep going and you’ll reach your goal weight even faster.

You’re not hungry. Hunger is merely an illusion created by your stomach, a lie that will destroy you if you listen. Ignore it. Losing weight is more important.

This will only be difficult until you start seeing results. Keep going until then, and once you can actually see your body getting thinner, you won’t ever want to stop.

Wear a belt at all times. Tighten it as much as physically possible. That way, you’re squishing your stomach and making yourself less likely to be hungry all the time.

Every time you refuse a snack, leave an extra bite uneaten, or skip a meal, you’re teaching your stomach restraint and getting that much closer to your goal weight.

Once you’re thin, you’ll be so small and beautiful. Don’t sacrifice your perfect body simply because you want that food. Don’t you want to be thin?

Every time you even think about eating something with a high amount of calories, touch all the places on your body that are too fat. You don’t want them to get worse, do you?

If you accidentally end up bingeing a lot, don’t stress out. Most of the weight you will gain is from food or water and isn’t going to stay permanently.

Don’t end your fast early. Your body only starts to burn fat after 12 hours. So if you eat something after 7, those 7 hours of not eating will be absolutely useless. Besides, it only gets easier after the first 12 hours. So stick with it and you’ll actually get somewhere

Once you’re thin, you’ll be even more amazing than you are now. With or without makeup, you’ll be as pretty and glowing as a celebrity or an idol. Whether you choose to dress like you’re going to be on TV or like you’re going to stay home all day, you’ll look fabulous. No matter how much you eat, you won’t get judgmental looks from the people you’re eating with. So just skip another meal, do another ten minutes of exercise, drink another glass of water, and you’ll be that much closer to perfection.

The food you eat when you’re alone still becomes visible to others once you’ve gained fat from it. So don’t snack, don’t binge, don’t eat unless you absolutely have to. Otherwise your efforts will be in vain.

Food and skinny cannot coexist on your body. So hurry up and decide which one you would rather have.

If you’re just starting out, don’t go too crazy on the restricting. Take it little by little, and your body will start to adjust. Remember, you want to be skinny, not dead, so do this one step at a time.

Every time you skip a meal or resist the urge to binge, put a dollar in a jar. Use that money to buy a reward; if you have enough to spend on something good, that means you’ve been hard at work.

Don’t listen to your stomach, lovely. It’s only trying to sabotage you with its constant pleas for food. Instead, pay attention to me, follow my rules. I’m the one who’s going to help you get to your goal weight, not your stomach.

It takes twelve hours for the body to start feeding off of its own fat. Don’t compromise that by eating constantly and preventing this from happening. Instead, set aside certain times for eating, and try to leave 12 or more hours between them. This will maximize the amount of weight you lose at a time instead of getting you stuck in a hellish cycle of losing and gaining.

Why are you stopping yourself? Why are you preventing yourself from reaching your goal weight? STOP IT. Put down the damn food, stop ingesting all those extra calories. You don’t need them at all. Your body has enough fat on it to keep you alive for days. Get up and exercise. Run around the neighborhood. Put on music and do crunches and push-ups and jumping jacks until you can’t breathe. Hide all of your candy, and replace it in your stomach with water. These things are all so simple, so why aren’t you doing them?

Food is NOT a reward, something positive, or anything to be proud of. In fact, it’s exactly what made you fat in the first place. Fried foods, snacks, and sweets are unhealthy, full of calories, and extremely fattening. They deserve absolutely no place inside your beautiful body.

Light as a feather is what you want to be. But right now, you’re like a rock: heavy and blocky. You don’t have to stay that way, though. You’re in control of how your body looks. If you don’t like it, do something about it.

Why haven’t you lost enough weight yet? Oh, I see. You’re busy bingeing, giving in to cravings, making excuses, saying you’ll burn off the calories later but never actually doing it.

Why haven’t you lost enough weight yet? Oh, I see. You’re afraid your parents will catch you, even though you’re not even restricting in the first place.

Why haven’t you lost enough weight yet? Oh, I see. It’s too much work, you’re hungry, everything hurts, you’re dizzy, and you’re ignoring the fact that pain is only temporary.

Why haven’t you lost enough weight yet? It’s because you continue to stop yourself, over and over again.

Weigh yourself first thing in the morning, then right before bed. Compare the two numbers. The second one’s higher, right? It shouldn’t be. They should be within half a pound of each other at most, less if you’re fasting.

Subtract the two numbers, then look at what you have left. That’s the weight of all the food and water you’ve put in your body. Water weight’s okay. However, if some or most of that number is made up of food, eat less.

Don’t eat until you’re full. EVER. Eat merely until you’re comfortable, a little less than that if you can. Leave yourself hungry enough that you can feel the pit in your stomach and you feel as if you could eat an entire second meal.

That second meal won’t consist of food; instead, your stomach will be munching on your fat. Leave it hungry enough that it can eat.

Whenever you want to binge, distract yourself by thinking of all the super cute clothes you’re going to wear once you reach your ugw. Then, drag your hands over all of that disgusting fat on your body and remind yourself that one day, it’ll all be gone.

The closer you get to your goal weight, the easier this will get. Once you start seeing visible results, everything you do makes you feel cleansed, as if the pounds are literally falling off. Every binge-free day, every rep of any exercise, every stretch, every fast will bring you a feeling of happy euphoria and remind you that your body’s on your way to perfection. Don’t worry about how far you have to go, because once you start seeing your hard work pay off, the distance between you and the end suddenly shrinks.

[dizzysdomain]

Popular Ways to Lose Weight Fast and Keep It Off

Losing weight involves several items. First, come up with a goal amount for your weight loss. The next thing to do is limit the number of calories you consume and schedule exercise. There are many ways to go about this. Keep reading and you’ll find out what those are. In weight loss, fitness is one of the most important factors. It is paramount to fit in thirty minutes daily. One option is to sign up with a club or group that sponsors activities that you like doing, such as swimming, golf, tennis or any type of physical recreation. You’ll get fit and socialize at the same time. These people could help keep you motivated, too. Chunky soup is a great ally in helping you attain your weigh loss goals. Do not drink up an excessive amount of liquid calories. To fill up when eating soups, eat a soup that contains beans and big pieces of veggies instead of cream soups. Even if you are at work, at a party or other place away from home, you can continue to follow your weight loss guidelines. Start off by choosing vegetables and fruits before moving on to higher-calorie snacks. By doing this you can still join in the party without sidetracking your weight loss routine. Don’t draw attention to your diet at the party. This will only make things worse. Any time you reach a weight loss goal, big or small, celebrate it. Reward yourself with a night out or a little treat. Celebrating small successes will keep you motivated in your continuing struggle to lose weight. Setting realistic goals is very important before starting a weight loss program. Unrealistic goals are bad for everything in life, but especially in weight loss. They make the chances of achieving those goals very unlikely. For instance, your goal may be to lose 20 pounds, which is doable, but if you try to do it in a month, chances are, you will fail. Set small, attainable weekly goals instead. Don’t look at the big picture. Focus instead on losing smaller amounts of weight each week. Add intensity to your workout by going to the oceanfront to run. Running on sand provides a more strenuous workout than running on a sidewalk or bike path because sand offers resistance. If you are a smoker, you must carefully calculate a weight loss strategy that will not interfere with how much you smoke. Not immediately, at any rate. Smoking is a bad habit for a lot of people, and quitting during a diet might make you eat more. This leads to weight gain and is not good for a diet. It’s easier to talk about weight loss than it is to achieve it. It is time for you to start and get on with your new life, so start shedding those pounds today. You won’t understand why you didn’t begin sooner! One good step for losing weight is to reduce your salt intake. If you cut out salt, you will actually taste the natural flavor in food, and this can also reduce any junk food cravings that you may have. Additionally, salt makes your body retain excess fluid, so avoid such things as fast food. When coming up with weight loss goals, make sure they are attainable. There is no way that you will lose twenty pounds in a week. Making your goals realistic can give you the motivation you need to meet your goals. This way you are not getting frustrated when you don’t reach a goal. Set a goal to lose about one to two pounds a week. When you’re enjoying a sandwich or a nice hot dog, be careful not to use too many condiments. There are more calories in condiments than you probably think, and they are invisible calories. Use sugary condiments sparingly if you cannot go without them. Every so often, give into temptation to keep your motivation up. Having a piece of candy or a few chips each week will not ruin your diet if you make sure to limit yourself. You probably know the importance of exercise in losing weight. Plan at least three sessions a week, and target a 40 to 60 minute window. Set a work-out schedule and stick to it no matter what. Remember to stay consistent with regards to your diet and exercise plan, and you will soon see the weight loss you’ve been looking for. Eat less and move more. Boosting your metabolism and eating fewer calories will assist your body in burning fat. One diet doesn’t fit everyone. Low carb diets work great for some people, but not well at all for others. But not matter what works well for othres, you need to find a diet that will fit perfectly with your lifestyle and weight loss goals. A great tip for losing weight is identifying the sorts of exercise you enjoy most and remaining dedicated to them. Doing so will increase the total number of calories you burn during the way, which means you can eat more without gaining weight. If you choose an activity you like, you will consider it fun rather than work, which means your motivation won’t diminish over time. Drinking water to the tune of 8 glasses can help you immensely in your weight loss efforts. If you stay hydrated with water, you can avoid the smoothie diet plan drinking sugary concoctions like soda. Sugary drinks dramatically increase your calorie count, which makes it difficult to drop weight. If you are starting a diet to lose weight, remember to consult a diet specialist on the kind of diet that will be right for you. Everyone is different, and therefore something that produced great results for someone you know many not do the same for you. Get assistance to lose weight most effectively. Don’t think you should give up when you want to lose weight. It can seem like an impossible task at times. You’ll realize all the work was worth it, though, once you start seeing results. Keep your eye on the prize and watch the weight come off.

[tech-good-health]

Calorie Calculator: Calculate Your BMI & Calorie Requirement

What is a calorie calculator?

The Calorie Calculator may be used to figure out how many calories a person requires each day. This calculator can also give some easy weight-gain or weight-loss suggestions.

Teenage calorie Calculator to lose weight:

Do you understand how many calories your children require daily? Although you aren't required to track calories, knowing how many calories your child consumes from the foods and beverages they consume for a few days and comparing it to their actual caloric needs might be beneficial. It should be emphasized, however, that while the USDA gives estimates, the actual number of calories a kid needs varies depending on the child—and no youngster should ever be put on a calorie-restricted diet.

If your child has been diagnosed with obesity or is at risk of becoming fat, estimated calorie ranges can assist you in developing healthy eating habits and meal planning for the entire family. It's critical that your kid gets the majority of his or her calories from nutrient-dense whole foods like fruits, vegetables, low-fat dairy products, whole grains, healthy fats, and protein, and that sugary, fried, and fast food is consumed in moderation.

BMI Calculator: BMI or Body Mass Index.

BMI is a scale that measures a person's leanness or corpulence based on their height and weight. It is used to assess tissue mass. It is commonly used as a general measure of whether a person's body weight is appropriate for their height. Specifically, the BMI value is used to determine whether a person is underweight, normal weight, overweight, or obese, based on where the number falls within the range. These BMI levels vary by area and age and are frequently further subdivided into subcategories like severely underweight or very severely obese.

Being overweight or underweight can have serious health consequences, therefore while BMI is an imprecise predictor of healthy body weight, it can help determine whether further testing or action is necessary.

Also Read: Calories Calculator: Average Calorie Intake You Need a Day

How to count calories for children?

If your child is a foodie, you may be concerned that they are not getting enough calories. You might be concerned that your youngster consumes more calories than their body requires. Knowing how many calories your child truly needs might help you relax a little. It may also assist you in avoiding overfeeding your child since many parents overestimate the number of calories their children require and get.

ü  The calorie ranges from 2200-2800, for moderately active boys of age 2-18.

ü  Calorie range for boys not active is 1000-2200 calories.

ü  The calorie ranges from 1000-2000, for moderately active girls of age 2-18.

ü  Calorie range for girls not active is 1000-1800 calories.

Best calorie calculator: MyFitnessPal:

One of the most popular calorie trackers right now is MyFitnessPal.

It keeps track of your weight and provides a daily calorie intake recommendation for you. A well-designed food diary and an activity journal are also included.

App Lose It!:

Another health tracker, Lose It!, offers a simple food diary and activity record. A pedometer or other fitness equipment can also be connected.

Lose It! generates a tailored calorie intake suggestion based on your weight, height, age, and objectives. On the site, it then keeps track of your calories.

FatSecret:

FatSecret is a calorie tracker that is completely free. A meal diary, nutrition database, healthy recipes, an activity log, a weight chart, and a journal are all included.

A barcode scanner makes it easier to keep track of packaged items.

Cronometer:

Cron-o-meter is a handy tool for keeping track of your food, activity, and weight.

It includes precise serving sizes as well as a robust workout database. You can choose a tailored profile based on greater calorie demands if you're pregnant or breastfeeding.

You may also identify if you're on a certain diet, such as the paleo diet, a low-carb diet, or a low-fat vegetarian diet, by using Cron-o-meter. The macronutrient guidelines have changed as a result of this.

PeopleoneHealth:

SparkPeople, which records nutrition, activity, goals, and progress.

The food journal is simple to complete. If you consume the same food on a regular basis, you may copy and paste that input onto several days.

Active calorie calculator:

The active calorie calculator helps you to find out calories during the time of activity you perform.

Calorie-Calculation = BMR x 1.375 if you are lightly active (light exercise/sports 1-3 days/week). Calorie-Calculation = BMR x 1.55 if you are moderately active (moderate exercise/sports 3-5 days/week). Calorie-Calculation = BMR x 1.725 if you are highly active (hard exercise/sports 6-7 days a week).

Pediatric calorie requirements:

The daily calorie requirement for children is determined using the child's age, gender, and activity level. The recommended daily calorie intake for a kid between the ages of 2 and 3 is 1000 to 1400 kcal/day; this need increases with the child's age. During a growth spurt, children require more calories to sustain their bodies as well as to expand. Caloric intake for youngsters aged 11 to 12 years should be between 1800 and 2200 kcal per day.

Another way to think about caloric needs is that an infant requires 100 calories per kilogram of body weight per day, children aged 1 to 3 years require 80 calories per kilogram of body weight per day, children aged 4 to 5 years require 70 calories per kilogram of body weight per day, children aged 6 to 8 years require 60 to 65 calories per kilogram of body weight per day, and children aged 9 and up require 35 to 45 calories per kilogram of body weight per day. Nutritional advice for children requires the use of growth charts.

Age, sex, weight, activity level, air temperature, and humidity all influence the daily recommended intake (DRI) of water. The best method to meet this requirement is to drink plain water. According to a recent study, children in high-income homes drink more plain water, but 75% of youngsters do not reach the DRI. The daily hydration requirement for babies weighing 3.5 kg to 10 kg in 100 ml/kg. The daily water requirement for children is 11 kg to 20 kg in 100 ml/kg for the first 10 kg and 50 ml/kg for each kilogram after 10 kg.

You May Also Read: Diet Plan to Maintain Daily Calorie Intake

Conclusion:

It is very important to control the calorie intake. You can use the calorie calculators mentioned above for your diet purpose.

[rashichowdhary]

The Best Nutrition Tips from Experts

It's clear that this year was difficult. It can be difficult to maintain healthy habits during the day due to the massive global quarantine and the drastic changes taking place in grocery stores, shopping centers, as well as in your home. We were able to gather a lot of amazing nutrition advice from registered dietitians and doctors in 2021. This is why we have compiled the best nutrition tips.

So if you're looking to change your ways and adopt healthy habits come 2021, here are the best of the best nutrition tips we received this year. And for more healthy eating tips, be sure to visit   our Nutritionist In Dubai Right Now.

1 You Should Ensure That All Meals Contain Carbohydrates, Protein, Healthy Oils, And Fiber.

These things will keep you fuller longer, prevent snacking and set the tone for the rest of your day,". "Studies have even shown that people who ate a bigger breakfast tended to weigh less, so don't fear eating a substantial breakfast. A properly fueled breakfast will help you feel more energetic and ready to tackle your next workout or project.

2 Protein Can Be Added To Smoothies

Rashi Chowdhary, the Dietician In Dubai. , says that protein is generally more satisfying than carbohydrates or fat. I like to say that protein makes you feel fuller and lasts longer.

Rashi Chowdhary suggests adding protein to Greek yogurt, either as a calcium- or protein powder. You can try one of these Best Greek Yogurts, According to Nutritionists.

3 For Every Meal, Use A Simple Formula.

"Try to build your meals and snacks around a vegetable, protein, and source of starch," says Rashi Chowdhary. Complex carbohydrates are best purchased when possible. This includes whole wheat pasta, chickpea-based pastas, brown rice, beans and farro. You can use fresh, canned, or frozen vegetables. You can freeze chicken, turkey burgers and beef to preserve fresh products. However, eggs, cheeses and canned fish are great sources of protein.

4 Consider Your Snack To Be A Meal.

Rashi Chowdhary the  Best Dietician In Dubai says. "We snack because we don’t have the time to eat a full meal. We are too busy to track our intake."

 Nutritionists suggest that you choose snacks in advance to avoid overeating and compromising your judgment about your food choices. A snack prepared beforehand will reduce the temptation to overeat.

Nutritionists say that healthy snacks like chopped vegetables, nuts and fruit should be readily accessible. This will make it less likely that you reach for unhealthy foods. You can reduce your cravings and stay on track by choosing healthier products.

5 Keep Your Blood Sugar Stable By Eating Every 3-4 Hours.

Dietitians say that it's a good idea for blood sugar stability to eat every 3-4 hours. This not only helps prevent hunger-related crankiness ('hanger), but also prevents overeating at the next meal." You should ideally have a snack at breakfast, lunch, and dinner.

6 Can Add Colors To Your Plate.

Adding color in your meals ensures that you'll get a variety of vitamins and minerals from your meals, especially dietary fiber which can help you to feel full. Rashi Chowdhary, says an easy way to do this is to enjoy a healthy salad or even a fruit salad.

Pay Attention To Your Body.

"Listen to their bodies! For too long we're taught to rely on external tools like meal plans, time of day, calories, and points systems. This can create distrust and disconnect from our bodies," says Nutritionist In Dubai. It is a good idea to allow your body's natural hunger signals to guide you in deciding what to eat. People often feel what it is like to be super hungry and super full, but struggle with the subtleties of the middle.

Nutritionists  recommend looking for hunger cues that don't seem like hunger cues. These could include your mood, energy levels or poor concentration, stomach aches and body cues such as salivating or feeling like your blood sugar has dropped.

Get The Right Amount Of Water Every Day.

The easiest way to calculate the amount of water you should be drinking is to divide your body weight in half.

"Divide your body weight [number] in half, and that's how many ounces you should have a day," Rashi Chowdhary the Best Nutritionist In Dubai says . So, I'm 120 lbs. That means that I should consume 60 ounces of water per day. This is equivalent to three and a quarter water bottles. Drinking water stimulates your metabolism, fuels your body and even wakes you up.

For more details you can visit Dietitian Dubai.

[vybas]

How many calories do I burn a day? How to calculate easily – Workout

How many calories do I burn a day? A great question to get the best result for your workout program. It seems crucial to know how your body works, how many calories do you burn a day to find the most efficient workout program for you to reach your goal. So here we will give you the method to calculate how many calories do you burn a day.

Burning calories

So why people are obsessed with calculating the burning calories or asking how many calories do I burn a day, because of the number of burning calories between the main factors that affect the workout program. Every day, each one can burn a lot of calories in his daily routine, when you exercise, moving around, and all your daily works.

The body can also burn calories even at rest:

Cell processes

Breathing

Circulating blood

Ever ask How many calories do I burn a day, the Harris Benedict formula will help you know that.

The equation calculates the BMR “basal metabolic rate“.The BMR is the number of calories that we need to function at rest time.

With one additional calculation to know how many calories you need each day in order to keep your current weight, or reduce the number of calories you take in order to lose weight.

It is mattering to note that while calorie intake and training are a crucial part of weight loss, metabolism and hormones also present an important role.

You can follow us on Pinterest, you can click here.

How do you calculate calories burned?

The Harris-Benedict equation permits you to know how many calories you must eat per day to get the results. The equation is fixed based on your weight, age, and sex to give a personalized result.

This formula was published in the first place in 1918. Experts then revisited the equation in 1984, 1990 to develop its precision.

When you know your BMR, you can increase this number by a measure of the daily routine level — changing from sedentary to extra active — to find out the number of calories you need to take each day to keep your weight.

The next parts will learn you how to make these calculations.

First Step Determine BMR

To determine the BMR, use your weight, age, and sex to adjust the equation.

The original equations for determining this number are as follows, employing pounds for weight, years for age, and inches for height.

For males, use the next formula:

66 + (12.7 x height) + (6.2 x weight) — (6.76 x age) = BMR for males

For illustration, a 35 y.o, 5.5-foot-tall, 190-pound man, BMR is 1848.2. This indicates that, at rest, they’ll burn around 1848.2 calories each day

Equation : 66 + (6.2 x 190) + (12.7 x 66) — (6.76 x 35) = 1848.2

For females, use the next formula:

655.1 + (4.7 x height) + (4.35 x weight) — (4.7 x age) = BMR for females

For example, a 35-year-old, 5 foot 10-inch-tall, 140-pound woman, BMR in this case is 1428.6

Equation : 655.1 + (4.35 x 140) + (4.7 x 70) — (4.7 × 35) = 1428.6

The second Step determine your activity level

From now, you must know your own activity level. The activity levels formula can be determined as follows:

1.2, or inactive (limited to no training)

1.375, or slightly active (few workouts 1–3 days by week)

1.55, or mildly active (average exercise 3–5 days by week)

1.725, or active (hard training 6–7 days by week)

1.9, or highly active (physical job, or very strong workout, or training)

For instance, a messenger worker who must walk all day for the job would have an activity level of 1.725, and it depends on the distances and hardness of the routes.

A desk operator who walks infrequent times a week for training would have just an activity level of 1.55.

Third step: Apply the full equation

Placing everything together, the Harris-Benedict formula is as follows:

calories required to keep weight = BMR x activity level

A 140-pound female who’s very active will need 2,464.3 calories to keep their weight (equation: 1,428.6 (BMR) x 1.725 (activity level) = 2,464.3 calories).

A 190-pound male who’s extra active will need 3,511.6 calories to keep their weight (equation: 1,848.2 (BMR) x 1.9 (activity level) = 3,511.6 calories).

how many calories do I burn a day from daily activities?

As you can notice from the previous examples, the activity level has a many to do with how many calories a body requires every day.

Numerous people believe they require to exercise very hard to burn calories during the day.

While training does burn a bunch of calories, the body also burns calories while you are doing your usual daily duties. How many calories you burn has to do with your weight.

We advise you to use an interactive online calculator to discover how many calories you burn while doing multiple activities. In order to use it, just enter your weight, your activity, and time spent doing it.

Do women and men burn calories differently?

Naturally, yes, females and males burn calories at various rates. This is why sex is involved as a factor in the formula, along with weight and age, which also influence the number of calories a body burns.

Males usually have more limited body fat than females. They also direct to have higher muscle mass. More extra muscle means the body burns a more important number of calories at rest.

So, generally speaking, males normally burn calories higher than females overall. That answered the individual’s body structure presents an important function.

Weight loss and calories

Once you figure out how many calories your own body wants to keep your current weight, consuming fewer calories than this will normally guide to weight loss.

Several people prefer to decrease their calorie intake by 500 kcal per day to lose weight.

For instance, a person with a calorie necessity of 2700 per day to keep their current weight can lose weight if he eats 2,200 calories per day.

As an option, you can have the same amount of calories but do added exercises to burn more calories. This will also guide to a calorie deficiency.

A calorie deficit implies that you’re consuming fewer calories than you are burning, which is the main key to adequate weight loss.

It is essential to note that while calorie intake and exercise are a significant part of losing weight, metabolism and hormones also play a major role.

Traditional wisdom is that to lose one pound you require to burn 3,500 calories. This means losing 1 pound in a week you have to decrease calorie intake by 500 kcal per day.

Experts have since called the 3,500-calorie law into interrogation because it’s not really that easy. In fact, the amount of calories you need to burn depends on other factors such as the body fat and muscle you have.

Read more about What exercise burns the most calories? 10 powerful exercises from here.

Pieces of Advice for losing weight

Weight loss isn’t ever as easy as filling numbers into a calculator.

The common useful way to lose weight and maintain it off in a long time is to develop a balanced lifestyle that includes:

adequate quality sleep

daily workout

effective ways to overcome stress

healthful foods

Some people find this advice may benefit when they are attempting to lose weight:

using tinier bowls and plates

maintaining a food diary to recognize what you eat in a day and know areas for development

going back for seconds after waiting at least 20 minutes

decreasing processed, low-nutrition, high-calorie foods, like cookies, candy, and chips

placing food on a plate rather than having it right from the bag

chewing food thoroughly and eating slowly

reading labels to discover the nutritional facts about the foods you have

For more detailed information check here

Latest Posts

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Best time for workout to lose weight — Powerful workout Tips

[archerwindsor]

Men’s Fitness- Diet Plan For 8 Weeks Transformation, A Guide

Diet Plan For 8 Weeks Transformation;

(Men’s Fitness)

Hello people, you must have read my first post yesterday on my 8 weeks transformation, there were a few critical points that I had highlighted. It is a must to follow these to achieve quick results. The most important of all was healthy, balanced, and well-calculated nutrition.

Generally, it is said, that behind a successful body, it is 70% nutrition and 30% workouts, but for such short programs, nutrition is 80 to 90 percent. It is important to keep in mind what to eat, how to eat, and how much to eat and more than this what to avoid (yes, this will take a bit of determination).

The blueprint of diet for any transformation program (especially when you are working out late evening) will be something like this:

Diet Plan For 8 Weeks Transformation

Breakfast: anywhere between 8 to 9 in the morning

Moderate lunch: anywhere between 12 to 2

Healthy snack: anywhere between 3 to 5 (energy for your workout session will come from meal 2 and 3 primarily).

Pre-workout meal: 1 hour to 45 minutes before workout

Post-workout snack: within half an hour of workout

Dinner: after an hour of workout

Most of us don’t have a very ideal lifestyle because of a very busy lifestyle which poses many problems to follow our nutrition plan and workouts. I will discuss my odds and how I beat them. I guess for most of the people reading this post, the problems are similar

Dinner:-  Due to excessive pressure in my work, most of the days, I used to reach home by 8:45 pm, I needed to get ready in 5 minutes and leave for the gym by 9 so that I would have a complete hour in my hand.

So I used to have dinner around 11:45. Hence, I used to skip carbs totally. I used to eat one small bowl of boiled chicken, vegetable soup, or salad with olive oil and egg whites.

Pre-workout snack: I used to carry a fruit or two with me like apple or orange or papaya and used to eat on the bus while I used to travel home. It is important to eat fruit with a low glycemic index since they will release much-needed energy throughout the workout session.

Post-workout snack: Post-workout you always need a high glycemic index source of carbs to kick start your recovery and refill your glycogen stores depleted during workouts. An excellent option is a banana. I used to carry one banana with me in the gym and eat it right after the workout session.

Moderate Lunch: Well well, office lunch is not always a very ideal one. Many times there are curries with a lot of oil. I used to choose only low-fat options. Things like raita, salad, plain roti (no fried rice, noodles or macaroni’s, etc.), dal/chicken (only grilled), vegetables (only sautéed), and no sweet at all!

Breakfast: cornflakes with no sugar and boiled egg whites

Snack: sprouts + few nuts

People, during the transformation, it is very important to stay away from Trans fats completely and keep your saturated fats intake to minimum. Ideally you can have 10 percent of your total fat intake from saturated fats every day. So avoid deep-fried foods and if you want to eat butter and ghee, eat them in moderation.

Also, the amount of carbs you eat has to vary from starting of the week to the ending of the week. This has to taper down to minimum at the end of the week with the intake of fats increasing in proportion (healthy fats). This is called carb recycling. And not only this, your workouts must be designed in a manner so that you do all the heavy and multi-joint exercises at the beginning of the week. This way the extra carbs that you consume during the first few days of the week are put to good use. For details, stay tuned

You too want to build abs and muscles?

You may also like reading-

Top Health And Weight Loss Benefits Of Drumstick

Talking In Sleep-Causes And Cure

Top Healthy Foods That Can Spoil Your Weight Loss Plan

Does Calorie Restriction Slow Ageing?

Top Foods That Build Stamina Of Sportspersons

Is Panic Attack A Silent Killer?

Vipassana Meditation-Correct Technique To Practice

What Are The Benefits Of Joining A Walking Group?

Men’s Fitness- Diet Plan For 8 Weeks Transformation, A Guide published first on https://olimpsportnutritionuk.tumblr.com/

[hello-letsquit-blr]

Top 10 Health Apps

Health… a word with great meaning and perhaps most sought after thing in Covid - 19 pandemic, which crashed the economies of many powerful nations of the world as all the activities are affected by the fear of being infected by the deadly virus. Covid 19 is such a deadly virus that has so far claimed over 6,00,000 lives worldwide in almost 4 months as a person infected by the virus with low immunity develops complications of the respiratory system and his breathing depletes leading to death in most cases. Now let's see what is immunity ? It's your body's ability to fight viruses or bad bacteria that enter your system through various ways. If you are physically and mentally fit and healthy, your immune system should be good and can fight most of the diseases and won’t fall ill. In order to achieve a healthy body and mind you have to practice the good habits consistently throughout your life. Nowadays many apps are available on your phone which can be used anywhere, anytime without compromising on your health. Here are the Top 10 Health Apps that will help you to maintain a healthy lifestyle :-

1.Fabulous : Daily Planner And Self-care Habit Tracker

Ratings 4.5 An app that focuses on your fitness, maintenance of ideal body weight and including new healthy habits in the daily routine like yoga and meditation. Various techniques of getting a good night's sleep necessary for improving your productivity is provided by the app. Daily coaching for starting your day with energy and maintaining the same throughout the day to achieve your goals is a very important feature of this app.People who want an overall change in their daily habits and routines to live a quality and healthy life should use this app.To download click here

2. Quit It - Stop Smoking Today

Ratings 4.8 A good app tracker which motivates to quit smoking by showing its side effects so that you will be discouraged to smoke again. Emphasis is given on the benefits of not smoking like saving money and not inhaling hazardous toxic chemicals in tobacco so that you live a healthy life without many dangerous diseases like cancer. Keeps track of the number of cigarettes not smoked over a period of time. An encouraging app for keeping the smoking at bay for regular smokers who want to quit and for those who already have quitted.here

3. Home Workout For Women - Female Fitness

Ratings 4.8 The app offers workouts targeted to reduce the fat from different parts of the women's body without equipment in the comforts of home. It is a free app which tracks your weight, calculates BMI and reminds you every single day to do the daily workout taking a note of calories burnt during the workout. Personalized training of doing different exercises in the right way through videos is given in the app.Good for women who want to reduce weight and get a fit body without going to the gym. To download click here

4. Step Tracker - Pedometer Free & Calorie Tracker

Ratings 4.8 Useful app for counting your daily calorie consumption as well as number of steps walked by you throughout the day.The app stops count as you stop and resumes from there as you start your walk. If you wish it can start from zero clearing previous count. Number of steps walked daily are shown along with total steps walked till date. Works on its own sensor which operates without consuming phone battery. Steps are counted even with a locked phone. You have the option of turning on the GPS Tracking Mode which records the calorie, distance, time etc.You can see your graph of walking in a daily, weekly and monthly manner. You can set different goals for calorie intake, distance covered by you through this app and also track the record of your weight, sleeping patterns, consumption of water quantity etc. This app is good for diabetic, high BP patients or people who can't do heavy exercises or want to lose weight through walking. To download click here

5. Bicycling Tracker Sport & Travel

Ratings 4.5 Bicycling enthusiasts can rely on this app for a wonderful experience. The app is based on GPS tracking, and does not use your phone data. It not only tracks your bicycle speed, distance and routes that you travel on a map but also records your calories. Maximum speed and average speed for a journey can be analysed through the statistics provided on this app. Translation in a different number of languages is available. Good app for fitness enthusiasts who want to monitor their daily activities and calories. To download click here

6. Fasting App- Fasting Tracker & Intermittent Fast

Ratings 4.9 This is an Intermittent fasting regulator app both for beginners and experienced users. Different fasting plans as per individual requirement of the user is available. The fast tracker and timer in this app keeps a watch on your weight and fasting timing. Different articles on intermittent fasting are provided which educate you with the various benefits of intermittent fasting and how to follow it. Suitable app for people looking for ways to lose weight without side effects of fad diets and save yourself from life threatening diseases like diabetes and cancer.To download click here

7. Yoga Exercise

Ratings 4.9 This is an Intermittent fasting regulator app both for beginners and experienced users. Different fasting plans as per individual requirement of the user is available. The fast tracker and timer in this app keeps a watch on your weight and fasting timing. Different articles on intermittent fasting are provided which educate you with the various benefits of intermittent fasting and how to follow it. Suitable app for people looking for ways to lose weight without side effects of fad diets and save yourself from life threatening diseases like diabetes and cancer.To download click here

8. Dealing With Depression

Ratings 4.5 Today depression is the leading cause of many persons committing suicide or falling prey to many psychological diseases. This app provides a questionnaire to judge the severity of the depression. Suggestions accordingly are given to make changes in lifestyle to improve the state of mind and to avoid going to an advanced stage. Good for people to learn some ways to deal with depression on their own.To download click here

9. Water Reminder - Remind Drink water

Ratings 4.8 The app reminds you to drink an adequate amount of water which is very essential to avoid many health complications in future according to gender and weight. Graphs of weekly, monthly and yearly consumption of water are available. Allows you to set the time frequency of the reminder message with the option of go to bed so that you are not disturbed while sleeping. Good for people too busy to remember drinking water throughout the day like working people, house wives etc.To download click here

9. Water Reminder - Remind Drink water

Ratings 4.8 The app reminds you to drink an adequate amount of water which is very essential to avoid many health complications in future according to gender and weight. Graphs of weekly, monthly and yearly consumption of water are available. Allows you to set the time frequency of the reminder message with the option of go to bed so that you are not disturbed while sleeping. Good for people too busy to remember drinking water throughout the day like working people, house wives etc.To download click here

10. Meditation Music - Free Meditation App

Ratings 4.8 In today's world of chaos, fast paced life it's very difficult to find peace of mind due to constant tension which leads to many health problems. This app provides 17 calm music tunes created by professional hypnotists to help you meditate. A timer also helps to Stop music as per your convenience. The app also works without network connection. Free app for people in need of meditation with the help of beautiful and calm music for reducing your tension and stress.To download click here

Surely these health apps will make your life a better and healthy one. Further, If you are interested in quitting bad habits like smoking or have any queries regarding the same we at letsquit will be more than willing to give you a helping hand. You can visit us at www.letsquit.net. Ref : - www.google.com

[anamorales]

How to Stay in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home

It’s time to learn how to get fit without leaving your home:

Maybe you’re practicing a self-quarantine. 

Maybe you work from your apartment and are avoiding the gym.

Or maybe you just like living like a house cat.

Either way, you’ve come to the right place!

With Coronavirus (and Covid-19) chaos swirling around the world right now, more and more people are being advised (or ordered) to stay indoors.

That’s why I put together a practical guide for rational people to help you stay fit even if you can’t leave the house.

We’ve had incredible success with no-gym workouts for our 1-on-1 Online Coaching Program, allowing our clients to train from any part of the world…or an underground bunker.

No gym? No problem! Let our coaches build a home routine for you.

Here’s what we’ll cover in our guide, How to Stay in Shape Without Leaving the House: 

How to stay in shape (while staying inside) 

11 workouts you can do at home

Building a Temporary Home Gym: What Equipment to Buy

The Nerd Fitness “Stuck in the House” Game

Tips and tricks for staying fit inside

How to get fit from home (Next steps)

Note: this is not prescriptive, nor guidance about protecting against the coronavirus – see the PS. 

Let’s jump right in!

How to Stay in Shape (While Staying Inside)

So you’re stuck inside eh? 

Here’s the best advice I can give you: treat this as your new normal, and recognize the fact that nutrition is still 90% of the health and fitness equation!

Seriously – 90%. 

That means the most important thing you can do to stay in shape:

Focus on your nutrition!

It’s really easy for our brains to think: “Well, I can’t work out like I used to, who cares what I eat.”

This is the EXACT opposite of how we should be thinking.

Whether you rarely leave the house or bike to work every day, what (and how much) you eat will largely determine your overall weight.

Here’s a telling story from our community: one of our coaching clients, Kyle, rides his bike EVERYWHERE.

He only started seeing results when his coach helped him switch up his diet. 

That’s why Rule #4 of the Nerd Fitness Rebellion states “You can’t outrun your fork.”

When you stock up your kitchen, pantry, or panic room with food, make sure the choices match with your fitness goals. 

Step #1) Use our Daily Calorie Calculator to determine how much you should be eating each day based on your goals.

Step #2) Learn about portion sizes of different foods! If you are largely eating meals composed of rice, pasta, oatmeal, cereal, etc. during your quarantine, it’s important to know the correct portion sizes.

These are the foods that are the easiest to accidentally overeat.

As we share in our Healthy Eating Guide and over on @Nerd_Fitness Instagram, here’s how to eyeball your portion sizes correctly:

  View this post on Instagram

  A post shared by Nerd Fitness | Steve Kamb (@nerd_fitness) on Aug 14, 2019 at 5:20am PDT

Step #3) Do the best you can. You might be stuck eating less than optimal meals for a few weeks or longer, which means controlling your calorie intake is the best step you can take to keep your weight in order.

Here are 5 resources to help you focus on nutrition while living inside:

How to Start Eating Healthy. If you have no idea what a healthy meal looks like, start here. We’ll explain ideal macronutrient ratios for weight loss, proper portion sizes, and putting it all together to build a healthy plate. 

5 Rules of Weight Loss. Losing weight and keeping it off is tough stuff. Whether this is the first time you’ve embarked on a diet, or the 17th, read our guide for the exact rules to follow for sustainable weight loss. 

10 Ways to Make Vegetables Taste Good. If you want to be healthy, you need to eat your vegetables. Vegetables are high in nutrients and low in calories, making them ideal for a healthy plate. But what if you don’t like veggies? Have no fear! Read our guide on how to turn any “picky eater” into a “vegetable lover.”

The Nerd Fitness Calorie Calculator. Losing weight comes down to eating fewer calories than you burn. But how many calories do you need to eat? What should be your calorie target for weight loss? Read our guide to discover your requirements!

Which Diet is Right for Me? There are a LOT of diets in the fitness world. However, not all of them are created equal. We explore the pros and cons of today’s most popular diets, plus strategies for determining which one is right for you.

11 Workouts You Can Do at Home

One challenge of staying in shape while staying inside comes down to movement, and actually STICKING with a routine. 

If you don’t have a home gym, how are you supposed to workout when confined to your house?

This is especially challenging if you’re a gym rat and used to a very specific gym routine!

So what’s a rational, level headed person to do in this situation?

In a nutshell here’s what we recommend:

Schedule your workouts in your calendar, and treat them as you would a gym workout. 

Have a specific routine to follow, or set a time to make sure you are getting enough fun movement! 

As for what’s possible, meet Jimmy, an aeronautical engineer who got in great shape without ever stepping foot in a gym.

Through our online coaching program – we developed a routine that Jimmy could do in his home with just bodyweight exercises, some dumbbells, and gymnastic rings:

Bodyweight training and gymnastics can build muscle, it just needs to be done with the right intention and intensity! Meaning you just need to have the right plan in place.

Like these types of plans!

Here are 10 workout routines you can do at home:

#1) Beginner Bodyweight Workout

This is the Beginner Bodyweight Workout (3 Circuits): 

20 Bodyweight squats.

10 Push-ups.

10 Walking lunges (each leg).

10 Dumbbell rows (use a milk jug or other weight).

15 Second Plank.

30 Jumping jacks

If you’re unfamiliar with any of these moves, check out the main post for a breakdown of each exercise.

This bodyweight routine has helped many a Nerd Fitness Rebel jumpstart their strength training journey. 

#2) Advanced Bodyweight Workout

If the Beginner Bodyweight Workout above seems too easy, try this advanced routine on for size.

This is the Advanced Bodyweight Workout (Do 3 Circuits):

10 One-Legged Squats – each side

20 Bodyweight Squats

20 Walking Lunges (10 each leg)

20 Jump Step-Ups (10 each leg)

10 Pull-Ups (or inverted bodyweight rows using your kitchen table)

10 Dips – Bar Stools

10 Chin-Ups (or inverted bodyweight rows with an underhand grip)

10 Push-Ups

30 Second Plank

Again, if any of these moves are unfamiliar, head to The Advanced Bodyweight Workout for a complete tutorial. 

#3) Do a Bodyweight Exercise Everyday

Strength training comes down to challenging your muscles more and more each workout. 

This can 100% be done with your own body’s weight, meaning you can train from the comfort and safety of your home. 

The trick is picking an exercise for each major muscle group (focusing on compound exercises to get the most bang for our buck) and making it more challenging as you begin to grow strength and muscle. 

So we’ll want to pick a bodyweight exercise for each major muscle group:

Lower Body

Upper Body – Push

Upper Body – Pull

Core

The lower body exercise can be a bodyweight squat:

The upper body “push” exercise can be, you guessed it, a push-up!

An inverted bodyweight row would be a great way to train your “pull” muscles, which can be done on a sturdy table in your dining room:

Alternatively, you could do doorframe rows:

To strengthen your core, you can perform some reverse crunches:

If these moves seem too tough, you can check out The 42 Best Bodyweight Exercises for easier (and more difficult) variations. 

If you’re stuck at home, try and do at least one of these moves every single day. 

You can also try “exercise snacking”: doing just a few reps of an exercise on the hour: 5 push-ups and squats every hour, for example.

Up for a real test? Consider the “PLP60 Challenge:” every day, you add ONE more rep of a push-up, pull-up, and a lunge, and do them in as many sets as you need:

Day 1: 10 push-ups, 10 pull-ups, 10 lunges.

Day 2: 11 push-ups, 11 pull-ups, 11 lunges.

Day 3: 12 push-ups, 12 pull-ups, 12 lunges.

And so on.

There’s a benefit to doing one of these bodyweight exercises every single day: 

Not only will you build muscle, but training can also remind us we’re trying to be healthy, which can remind us to eat healthier (remember our lesson on the importance of nutrition).

#4) Get a Kettlebell, follow our Kettlebell workout.

Right now, you can order a 30 pound kettlebell on Amazon for $40.  It doesn’t take up much room, and you can do dozens of exercises with a single kettlebell to stay strong!

Watch our Beginner Kettlebell Workout video below, and follow along with the workout:

8 Halos (each side)

10 Goblet Squats

8 Overhead Presses (each side)

15 Kettlebell Swings

8 Bent Over Rows (each side)

6 Front Rack Reverse Lunge (per side)

This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so:

1 set of exercise A, go immediately to

1 set of exercise B, go immediately to

1 set of exercise C, and so on…

Repeat from the top!

Your long term goal should be to do 3 full circuits back to back for a complete workout.

#5) Get Your 10,000 Steps In!

Movement of any kind is beneficial for human health. 

That’s why we often recommend people starting their fitness journey begin by simply going for a walk. 

But this can be more difficult if you’re trapped in your house or apartment. 

That’s why you should create a walking path through your home.

Maybe it’s up the stairs, going around a perimeter of each bedroom (ask permission if it’s not yours), back through the kitchen and then out to the patio.

Or maybe it’s outside, walking circles around your backyard. 

The longer the walking path the better, and don’t be afraid to go one direction and then turn around to reverse.

A cheap pedometer, FitBit, or even just the pedometer feature of your watch/phone could help a lot here. 

Try to accumulate 10,000 steps per day if possible. 

#6) Create an In-Door Obstacle Course.

Just because you’re trapped inside, doesn’t mean you can’t play!

How about creating a fun obstacle course out of furniture? 

Of course, the floor is always made of lava.

This video might give you some ideas:

No one says you can’t do parkour in your apartment. 

We discuss obstacle courses, parkour, and much more in our guide 40 ways to exercise without realizing it. 

#7) Do Mobility Drills to Stay Limber

Here’s a great 5-minute drill from trainer (and great Instagram follow) Jack Hanrahan!

  View this post on Instagram

  A post shared by Jack Hanrahan, CSCS. (@jackhanrahanfitness) on Jan 19, 2020 at 7:46am PST

Even in just a few minutes, it’s possible to do a full-body mobility drill.

You don’t even have to follow a pre-made routine. Just get moving, find what feels good, and give yourself permission to get creative.

However, if you are more of a “follow the blueprint” type of person, check out our guide How to Stretch for some pre-made mobility drills. 

#8) Complete a HIIT (High-Intensity Interval Training) Workout.

You don’t have to head to the gym to do High-Intensity Interval Training. You can do a complete routine right in your own home!

HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Unless you have a giant backyard, running at home might be tough.

But you know what doesn’t require a lot of room?

Burpees!

To complete a burpee:

Start standing up, then squat down and kick your legs out.

Do a push-up, bring your legs back in, and explode up into a jump.

For a HIIT workout, try to do 20 repetitions, then rest for two minutes.

Repeat until you hate yourself.

Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts.

You can also check out our post “The 20-Min HIIT Workout for Home” for another living-room-friendly interval routine!

Don’t have 20 minutes? What about a 4-minute tabata workout?

#9) Try A Yoga Routine!

You don’t have to head to a group class to do yoga. No “namaste” or “ohmmmmm” required either.

Here’s a 20-minute yoga routine, specifically designed for newbies, that you can do in your dorm room:

No idea what a downward dog is?

Check out 21 Yoga Poses for Beginners, where we cover each and every move covered in this video. 

#10) Practice Your Handstands (or Work Up to One)!

On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand will get you in great shape.

Plus, you don’t need to leave your home to practice. 

Never done a handstand before? No problem! Check out our guide on getting your first handstand to begin. 

#11) Train like Batman. Because, Batman.

We love the Caped Crusader here at Nerd Fitness, so naturally we have The Batman Bodyweight Workout for you to try!

This workout is separated into two days for you:

Batman Home Workout Day 1:

Rolling squat tuck-up jumps: 5 reps

Side to side push-ups: 5 reps

Modified headstand push-ups: 5 reps

Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps

Handstands against wall: 8 seconds

Batman Home Workout Day 2:

‘180 Degree’ jump turns: 5 reps

Tuck front lever hold: 8 seconds

Tuck back lever hold: 8 seconds

Low frog hold: 8 seconds

This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that.

Outside of all these super-sweet workouts we covered, there’s more!

If you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), then check out NF Coaching. 

We know exactly how to get people into shape without ever leaving the house.

Want a coach to help every step of the way? Learn more here!

Building a Temporary Home Gym: What Equipment Should I buy?

If you’re going to be stuck in the house, some essential equipment might help you stay fit and healthy without breaking the back.

As somebody who trains in a gym four days per week, I’m going to be avoiding the gym for the upcoming few weeks.

In addition to plenty of bodyweight training (push-ups, pistol squats, and handstands), this is the equipment I’m using to create an inexpensive mini-gym in my apartment:

#1) A 30 lb Kettlebell. While you don’t need any equipment to grow strong, if you were going to buy anything, a kettlebell would offer you a lot of versatility. 

If you do end up picking one up, make sure you check out our 20-minute beginner kettlebell workout, which can be done with one single bell in your living room.

#2) A Door Frame Pull-Up Bar. With this one piece of equipment, you’ll have all you need to build a complete bodyweight workout.

If you’re serious about fitness, and you’re trying to get your first pull-up, a pull-up bar is a must.

I also will be hooking up gymnastic rings to the pull-up bar so I can stick with my ring training!

Here’s NF Coach Jim playing with his setup:

  View this post on Instagram

  A post shared by Jim Bathurst (@beastskills) on Sep 29, 2016 at 11:48am PDT

Honestly, if you have access to a kettlebell to help with some lower body strength training, and then a pull-up bar to do upper-body pull movements, you can build one heck of a workout!

If strength training isn’t your bag, consider these other two options:

#3) Healthy Gaming – Ring Fit Adventure

I’ve heard from multiple coaches and clients that Ring Fit Adventure provides a way to train in your living room that isn’t monotonous.

Do you have experience with Ring Fit Adventure? Please share in the comments below!

#4) Beat Saber: Come on, this is a no brainer! IT IS a video game to get you moving and THIS IS Nerd Fitness.

If you’re trapped inside and you can afford it, YOLO. 

The Nerd Fitness “Stuck in the House” Game

To play today’s game, you’ll need a twenty-sided die like you would use in Magic: The Gathering or Dungeons and Dragons.

To play our game, simply roll one die. 

Then do the activity that matches it:

MOVEMENT

Walk the complete perimeter of your house or apartment, reverse, and do it again.

Strike a yoga pose.

Do a 60-second workout (pick any bodyweight movement).

Balance on one leg for a total of 60 seconds, then switch.

Dance like no one’s watching, to something with a fast pace.

Try to read a chapter in a static pose (plank, wall sit, deep squat, etc).

NUTRITION

Eat a meal with protein and veggies.

Take a picture of a meal to share.

Skip the snack or eat a piece of fruit.

Make a 10-minute meal at home (try one from here).

Eat slowly and stop at 80% full.

Drink zero-calorie beverages today.

Skip a meal (a la intermittent fasting).

LIFESTYLE

Go to bed 30 (or 5) minutes earlier.

Take a 5-minute break to breathe, meditate, de-stress.

Pamper in the shower with a brush and special body wash instead of soap and washcloth.

Send Steve a message about your day (reach me on Instagram!)

Go outside for 5 minutes.

Work on a puzzle (jigsaw, sudoku, crossword).

Give the cat a thorough brushing (or dog, or child, or creepy doll).

Feel free to edit The Nerd Fitness “Stuck in the House” Game to make it your own!

(Oh, and share your favorite additional missions in the comments below!) 

Although this game seems very simple, don’t underrate its value.

One of our coaches plays this game with his clients, and they utilize it as an easy trigger for daily self-care.

Other Tips and Tricks for Getting Fit at Home

#1) Find ANY WAY to move more. 

Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day? It’s called NEAT (Non-exercise activity thermogenesis).

Per the New York Times[1]:

“Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.

The difference translates into about 350 calories a day…” 

350 extra calories burned per day ain’t no joke!

As we cover in our “How many calories should I eat every day?” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.

Here are some ways to increase NEAT at home:

Watch TV standing up.

Pace while talking on the phone.

Sit on the floor and actively stretch while reading.

Air drum like Dave Grohl. 

#2) Prioritize sleep!

When you never leave the house, you can really get off track with your schedule if you’re not careful.

You might be able to wake up tomorrow whenever. Why prioritize sleep if you no longer need to commute?

Well, because poor sleep can really mess with your immune system. 

Depending on why you’re isolating yourself (like a quarantine from a nasty virus), a hampered immune system can really be harmful.

Here’s how to build healthy sleep habits. 

#3) Wash Your Hands.

This hopefully goes without saying, but you should be washing your hands all the time, even without the threat of a virus or flu.

But I’m going to say it anyways. Wash your dang hands! Here’s exactly how to wash your hands:

Good hygiene is always important, but even more so if you’re trying to avoid sickness and have spent time in public.

#4) Consider a Vitamin D supplement. 

While most supplements are garbage, there are a few few that are worth considering (protein, creatine if you are focused on building muscle).

Another one to consider, especially if you are now living like a vampire and avoiding sunlight…

Vitamin D helps us absorb calcium and also plays a critical role in our immune system.[2] 

We normally get our Vitamin D from sunlight, or from animals (who also get it from sunlight). In the absence of the sun, taking a Vitamin D supplement is the best we can do.

This brand is a well-reviewed option that I take personally.

#5) Fake Human Contact.

We are social creatures. Meaning if you aren’t careful, never leaving the house might give us cabin fever. 

Prioritize human connection, even if it’s not face-to-face:

Call a friend (use Facetime, Skype, or Google Hangouts). Meeting a friend in person is preferred, but whether because of a mandatory quarantine (or you just live far apart) a phone call can be a great way to break the loneliness. Bonus points if you use FaceTime or a video service, which makes it seem like you’re closer than you are.

Write a letter. You can go the other way with technology, and use some pen and paper to write a friend a letter. Yeah, you can just use email, but actual letters are becoming scarce in the 21st century (especially amongst friends) so you’ll set yourself apart by pulling out some stamps and saying “hello” to your mailperson.

Message Boards. Digital communities can make one feel connected with people from all over the world. Many Rebels in our forums have become friends in real life. Go pick out a user handle and get going!

Daily Check-In so People Know You Haven’t Gone Feral. It can be incredibly valuable to have an accountability buddy. An “accountabilibuddy” if you will. You can check in with each other to make sure you’re both training, or even compete against each other “I get 5 pull-ups today!” Personally, I have an online coach in my life to fill this role, because I value an expert who can build me a new workout program when the situation changes. 

#6) Look out the window!

Constantly glaring at computers and objects right in front of you isn’t exactly great for your eyes.

Solution: The 20-20-20 Rule!

For every 20 minutes spent looking at a screen, look at something 20 feet away for 20 seconds.

There is some evidence it will help with eye strain, so it’s an easy enough rule to help your peepers stay healthy.[3]

If you want some help here, the app Eye Care 20 20 20 will offer a reminder every 20 minutes to go look outside. 

How to Get Fit From Home (Next Steps)

Whether you’re only quarantined for a couple of weeks, or you’re somebody who works from home, the most important thing you do: 

Schedule workouts in your calendar.

Know your calorie intake.

Move daily.

Stay strong.

Eat your vegetables.

Get plenty of sleep.

It’s time to build a new routine, and it starts by treating your new life at home seriously. 

It’s easy to say “I’ll work out later” when your training takes place in the next room over. So easy in fact, that it’s easy to push out until tomorrow. 

Then the next day. 

Then the next. 

Before you know it, you realize you just don’t exercise anymore.

So, no matter how long you’re practicing extreme social distancing, KEEP up your momentum, train aggressively, and take care of yourself indoors.

This will allow you to get back on track without having lost all of your progress.

Note: it doesn’t really matter what time of day you train. Pick a time that works best for you. Just be consistent with it!

Our coaching clients who have the most success training at home are those that place working out in their calendar. 

Then at the end of the week, ask yourself “Did I complete this week’s training?” 

If “yes”, that’s awesome. Keep at it.

If “no,” don’t fret. Pick a smaller workout (5 minutes vs 10 minutes) and try again.

We discuss this throughout our guide on tracking your fitness progress. If you want to see results, make sure you’re hitting your goals. If you aren’t, pick smaller goals. 

The goals themselves aren’t so important at first. What is important is picking one, crushing it, then picking another.

This really is the quickest path to getting in shape. We’ve seen it time and time again throughout the Nerd Fitness Rebellion.

So pick a goal (or roll a die) and get going!

Want a little help? The perfect next step on how to start getting in shape at home?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, check out our online coaching program:

Our coaching program changes lives. Learn how!

Option #2) Good at following instructions? Check out our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community.

Join 50,000 people in our self-paced Nerd Fitness Academy! One payment, lifetime access.  

Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for all the exercises covered in today’s guide. 

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

Alright, enough from me. Your turn:

How do you plan on staying active at home?

Stuck at home with kids? How are you getting them involved?

Do you have any tips or tricks for training without a gym?

Are you currently reading this from an abandoned missile silo?

Let me know in the comments!

-Steve

PS: Check out The 7 Best At-Home Workouts for more tips on how to train without a gym. 

PPS: Hopefully this goes without saying, but getting healthy and building a strong immune system is one of the best defenses one can have against getting sick. 

PPPS: Be careful where you are getting your medical news from with regards to this virus! If you are looking for the most up to date information on the CoronaVirus situation in your country, please refer to actual experts over at Johns Hopkins.

###

GIF Source: Mario dance, 

Photo Source: Home Sweet Home, Visiting Friends, Home Sweet Home II, Wizard, Strobist with the Hazmat Guy

Footnotes    ( returns to text)

Read their article right here.

The Cleveland Clinic has a great write-up here.

You can check out this study on The 20-20-20 Rule right here.

How to Stay in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home published first on https://immigrationways.tumblr.com/

[mystephaneblog]

5 common weight loss questions

Here are 5 common weight loss questions to helps you lose weight and keep a nice shape for good. In addition, I wrote another article of the same type which could help you. It’s 5 weight loss confusions.

Question 1 – Are there people who never lose weight when they train?

Let’s start this list of common weight loss questions with this one. It sounds simple, but the first reason people have the curse of not losing weight is that they eat too much. Researches show that the majority of people have a poor estimate of calories. So, they eat more calories than they think. Click here for the study

There is also another thing. The truth is that food manufacturers can under-report calories by 20% and pass FDA testing. You can imagine how unscrupulous they use it. Do you think your low-calorie cookies are low in calories like they said? Click here for the study.

Many people start cooking their meals for the day at home when they know the FDA-approved 20% of calories. The problem is that many people don’t measure ingredients well.

For example, your meal is oatmeal, peanut butter, blueberries, and yogurt. You measure a cup of oatmeal, a tablespoon of peanut butter, half a cup of blueberries and half a cup of yogurt. The truth is that you’re eating a few hundred calories more than you think.

Break it down:

You take a cup of oatmeal, it’s 100 grams, then 379 calories. On the label of the oatmeal box, a “normal” cup weighs 81 grams, then 307 calories. When you do the math, you eat 72 calories more than you think.

Another case, peanut butter. You use a tablespoon, that’s 21 grams and then 123 calories. On your diet app on your smartphone, a “normal” tablespoon represents 16 grams, then 94 calories. After calculation, you eat 29 more calories.

Question 2 – Is eating little food the best advice for losing weight

You hear or read the thesis that eating several small meals during the day helps you lose weight. The fact is that when you eat, your metabolic rate goes up because your body is digesting food. This means that your metabolism has a high rate all day since you eat every few hours.

Here is a nice study with two groups. One ate three meals a day and another ate three meals and three snacks a day. After eight weeks with the same calorie deficit, there is no difference in losing muscle, fat or weight. Read the study here.

This research focuses on energy expenditure in 24 hours. The result is that there are no different effects on eating habits. Go to the study here.

A study made by the French National Institute of Health and Medical Research shows that there is no difference between gnawing and gobbling. This research compares metabolic effects when people eat 1 to 17 meals a day. Check the study here.

Let’s see the part on appetite control.

This research from the University of Kansas focuses on hormones and satiety. It shows the effects of the number of meals per day and the amount of protein consumed on appetite. The study is here.

The University of Missouri has conducted research showing something interesting. After 12 weeks of dieting to lose weight, adding the amount of protein helps to better control the appetite. But the number of meals per day (three or six meals) has no effect. Read the study here.

On the other hand, some scientists show that it’s possible to have less appetite with only three meals a day. And adding the number of meals increases the feeling of satiety and facilitates the continuation of their diet. Go to the study.

The conclusion of all of these scientific studies is to use the diet that works best for you. Whether it’s eating two or six meals a day, the most important thing is to stick to the diet and reach your goal.

Question 3 – Is it crucial to do exercises to lose weight?

When you eat small meals during the day, it’s possible to create a calorie deficit without a workout program. You can lose a lot of weight but that way you will also lose muscle. Read study details.

Weight loss is good, but if you lose your strength, it’s not. The great method for exercising when you have a calorie deficit is resistance training, which is a form of exercise that improves muscle strength and endurance.

Question 4 – Is it possible to drink and eat anything you want to cheat meals?

“Cheat meal” is a term used in many schemes. That means it’s a meal where you can eat more to meet your cravings. It also reduces your psychological stress because you control yourself.

Unfortunately, many people find it difficult to manage “cheat meals”. It’s because they do it too often during the week, check the long term for a second. When you eat a little too much a few days a month, your results will not decrease. But if you eat too many times a week, your results will be bad and will prevent you from losing weight.

Some people have a “cheat day” and that is a mistake. If you eat everything you see for a day, you can add thousands of unnecessary calories. It can wipe out your weight loss progress from the whole last week.

There is a special bad cheat meal, the high-fat meal. This study, Fat, and carbohydrate overfeeding in humans: different effects on energy storage, shows that a high-fat meal makes you gain more fat than a high-carbohydrate.

Question 5 – Does calories in and calories out science work?

It is one of those common weight loss questions that has confused people. Because you can hear different things like:

“Calorie counting doesn’t work,” the overweight MD says in his latest bestselling book.

“It’s a relic of our ignorant dietary past,” the pretty woman who has been skinny her entire life tells Oprah.

“It’s time we moved on and realized dieting is all about food quality, not calories,” the former triathlete turned guru says on his blockbuster blog.

It’s crazy because to have your body functional, how much you eat is essential, not what you eat. There are several examples like:

Mark Haub, Kansas State University, lost 27 pounds in 10 weeks. He ate Oreos, Doritos, Hostess cupcakes and whey protein. Read the article here.

Kai Sedgwich, a fitness enthusiast, had an excellent shape in one month. He ate McDonald’s every day and did his workout routine. Go to the article here.

Let’s be clear, I don’t like Mark and Kai’s methods. I’m not telling you to use them, but their methods show that you can lose fat and gain muscle when you eat a lot of junk food.

All these examples are there to explain to you that the principle of weight gain and loss is the energy balance. Energy intake is the calories you have eaten and energy output is the calories you have burned. The result of both is your energy balance.

Foods have different amounts of calories. For instance, nuts have 6.5 calories per gram and celery has 0.15 calories per gram.

When you calculate the calories that you eat in a day and you change the total amounts, you can see three effects:

You eat fewer calories than you burn and you lose weight.

You eat the same amount of calories as you burn and the result is that you maintain your weight.

You eat more calories than you burn and the result is that you gain weight.

You need to have a regular amount of energy to live, that’s why your body uses the first law of thermodynamics. Here is what the law says, a system cannot create or destroy energy, it can only change the form of energy. This law works for any physical energy system and also for human metabolism.

When you eat food:

Your muscles use a part of this energy as mechanical energy (movement).

Your digestive system uses another part of this energy for chemical energy (body fat).

Your organs use a portion of this energy for thermal energy (heat).

This evidence shows how the calories you eat and burn change your body weight. You must so regulate your intake to reach your goal.

Now you have the answers to these 5 common weight loss questions, I wish you to reach your goal.

Share this article if you think it can help someone you know. Thank you.

-Steph

The post 5 common weight loss questions appeared first on Stephane Andre.

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[howtoloseweightfastsafely]

Nutrition Basics for Fast Pain Relief (and Weight Loss)

1. Spend the first 30 days grain/wheat-free, dairy-free, and gluten-free.

a. That means no bread, no pasta, no milk, and obviously no cookies you Cookie Monster, you. And, of course, no added sugar (2 pieces of fruit is OK).

b. Restrictive? Yes.

c. Effective? Absolutely

2. Eat the following:

a. Meats/fish (fattier, grass-fed/wild-caught versions to nourish the body with clean, healthy fats and quality proteins)

b. Veggies (excluding starchy ones like corn, peas, and carrots)

c. Olive oil (for dressings, or to add post-cooking) (don't use for most cooking, since it goes bad under high heat)

d. Extra-virgin coconut oil (for medium/high heat cooking)

e. Eat until you are satisfied. Don't worry about eating too much - trust me, it's hard to overeat when you're chewing on nutrient-dense protein for example, as opposed to inhaling a red velvet cupcake

3. BIG ONE for pain relief: Avoid nightshades.

a. These include some fairly well-known veggies and spices that come from the Solanaceae family, such as:

i. Potatoes, eggplant, tomatoes, peppers, paprika, Tabasco sauce, and more (sweet potatoes and black pepper are not nightshades)

b. The steroid alkaloids (one of 4 alkaloids) in nightshades, which include solanine, are the main offenders.

c. They are naturally-produced toxic substances that help the plants defend against insects, diseases and other predators.

i. These are very similar to lectins binding to glucosamine and penetrating our cell walls, as discussed in Chapter 11.

d. These alkaloids are thought to cause calcium loss in the bones, and excess calcium deposits in soft tissue.

i. As a result, there may be a significant pro-inflammatory response in the body

e. To avoid this pro-inflammatory response, if you have osteoarthritis, rheumatoid arthritis, gout, or any form of joint pain, it is wise to cut these foods OUT for 30 days.

i. See how the body responds. Assess the damage (or lack thereof) and continue forward.

4. During the 30 days of this eating plan, you will be removing most food-based chemicals and allergens from your diet.

a. Many annoying health issues, including muscle and joint pain, aches, and stiffness, will seriously reduce significantly.

b. I'm not kidding, it's that simple. Food has a profound effect on pain, much more so than is commonly understood.

5. After the first 30 days, you can slowly experiment with adding foods back into your diet, and seeing how your body, skin, pain conditions, and mind react.

a. This process has been ESSENTIAL in helping me determine what I can and cannot eat for optimal health.

b. Only add in ONE FOOD per week. If you add more than 1 food and notice adverse reactions, you won't know which food is the troublesome one.

6. If you just can't fathom giving up regular milk, try Coconut and/or Almond Milk as an alternative (but no soy milk!).

a. Dairy is pro-inflammatory for many people but not so much for others. So, experiment with adding back it back into your diet after 30 days.

7. As for carbs: In the first 30 days, avoid them altogether (except for those from veggies and about 2 pieces of fruit).

a. After the 30 days, you can start experimenting with rice to see how joint pain and other health indicators (body fat, skin quality, etc.) respond.

b. Week by week, slowly add in other gluten-free, wheat-free carbs. Try sweet potatoes, quinoa, buckwheat, and millet.

c. You can try oatmeal and beans too, but they tend to be problematic unless properly soaked, sprouted and fermented.

d. Only if you are somewhat lean (under 20% body fat for men, 25% or so for women) AND training intensely, include white rice, sweet potatoes and/or yams during your post-workout meal. (For maximal pain reduction, though, I would still eliminate them for 30 days unless you absolutely cannot function without, due to your training load.)

Sound good?

Good.

Oh yeah, there's one more HUGE thing.

The Last and Most Important Points:

Adopting patience and acceptance

1. The lifestyle habits you've developed over the years got you to where you are right now.

True, we've been lied to by mass media and big corporations, but we've also played a part in our condition. It is what it is. Accept this and move on.

2. You now have a solution. It is up to you to implement it into your life. During this process, it will be difficult, but absolutely crucial to have dedication, discipline, and most importantly, patience.

To be completely honest, I spent 22 years eating junk, not exercising correctly, and not nourishing my body well. It would be ridiculous of me to simply expect the effects of this to all disappear overnight.

And you shouldn't either.

But, you are guaranteed to have lots of quick, early success including significant pain relief and much more.

These results will happen as long as the plan is followed correctly, at least 90% of the time (for example, no more than 2 cheat meals or 'screw-ups' at most per week, out of 21 total meals).

FYI, in regards to pain conditions, you will feel it after a cheat meal.

The rush of refined grains, unhealthy oils, and more take an immediate toll on promoting inflammation and joint pain. So, I would definitely try my best to eat as 'clean' as possible, even for cheats. Try some home cooked rice, butter, and chicken with some paleo brownies, as opposed to ordering a deep dish, Meat Lover's pizza.

With all this being said:

Beyond the early successes, for most people, there is more work to be done in pursuit of the body, mind, and life you want. Practice acceptance, have dedication, and give it time.

And moving on, read the '6 Weeks to Lean' Exercise Guide, which includes a quite detailed section of reducing pain through foam rolling (self-myofascial release) and stretching.

So if you're not quite in workout-ready shape yet, you can at least get a jumpstart on relieving pain and feeling better!

 Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "How To Lose Weight Fast If You're in Chronic Pain"

Read the next article about "How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

[weightl0ss]

26 Expert Weight-Loss Tips

Forget counting calories and make burning fat second nature with our simple weight-loss tips

Losing weight is never easy and there’s no one tip that’s going to change that. However, it also doesn’t have to be as complicated a process as many of us make it by counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy habits and making them an integral part of your eating routine. As your good habits start to outweigh the bad, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.

Below you’ll find 26 tips that can put you on the path to losing weight. You don’t have to try to take on all 26 at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and quickly lose motivation. Pick a few to start with that you think you can manage, then keep coming back and adding more in to your lifestyle. Before too long you’ll find that the healthy choice becomes your first choice in all kinds of scenarios, and when you add all those together, you’ll be losing weight without even thinking about it.

1. Drink more water

The quickest and easiest way of reducing calorie intake is to drink more water. A study of more than 18,000 adults found that increasing daily water consumption by just 1% resulted in the intake of 70 fewer calories, while drinking three extra glasses lowered calorie intake by 205. Decreased sugar consumption was a main reason for the calorie reduction, according to the Journal Of Human Nutrition And Dietetics.

2. Be smart with carbs

Carbs still get a bad rap for making people fat. That’s partly because some types – think chips or crisps – are easy to over-eat. But wholegrain carbs, like unrefined brown bread, rice and pasta, can actually help you lose weight, according to a new study from the University of Eastern Finland. Eating wholegrains increases levels of betaine compounds, which improves glucose breakdown to keep your metabolism firing.

3. Eat more seafood

Eating oysters, crab, salmon and tuna, and other copper-rich foods like beef and brazil nuts, can help you lose fat by improving your fat cells’ ability to regulate metabolic processes, according to a study by Johns Hopkins University in the US. Subjects suffering from low copper levels had “fatter” fat cells, the researchers found, because the deficiency altered how these cells process the storage and burning of fatty acids and sugars.

4. Be mindful at meals

Sitting at a table to eat instead of doing it at your desk, on the sofa or standing up reduces your risk of over-eating by making you more mindful during meals. Research from Cornell University in the US found that people eat far more in social situations – think standing at the buffet, when walking or talking, or at your desk while working – than when sitting down and thinking about how each mouthful smells, tastes and feels.

5. Be consistent

“This doesn’t mean you have to do the same boring squat routine every day – it just means you have to be consistent with your fitness routine,” says Kira Mahal, trainer at MotivatePT. “It’s easy to start a new fitness routine but it’s very difficult to continue it. Write down your workouts for the week and make sure to stick to that.

“I recommend working out five days a week with two rest days in order to see results. Keep your workouts exciting by switching it up every day. After a few weeks, working out will become a habit and you will start to crave it.”

6. Beware added sugars

These can creep into all kinds of foods that you might not expect to be full of the sweet stuff, like condiments and shop-bought sauces. “Opting for foods without added sugar is a must,” says Jonny Mills, trainer at boutique fitness studio Sweat It. “Sugar spikes your blood glucose and if you don’t burn it off it’ll be stored as fat.”

7. Upgrade your tastes

TRY TO REMEMBER YOU’RE A GROWN-UP AND YOU EAT LIKE ONE“Make it easier for yourself to make better choices,” says personal trainer Jess Wolny. “The phrase ‘acquired taste’ is basically redundant for food – all your tastes are acquired, so acquire healthier tastes and you’ll want to eat healthier. Make the change to black coffee instead of cappuccinos or dark chocolate rather than a slab of Dairy Milk, and after a few weeks you’ll never want to go back. One good tip is to try to remember you’re a grown-up and you eat like one. When reaching for a snack, think: would a child want this? Don’t rely on willpower – this stuff isn’t supposed to be hard.”

8. Stay accountable

“Being accountable to yourself goes hand in hand with support from friends and family,” says personal trainer and physique coach Phil Graham. “Accountability comes in many forms – it could be just a promise to yourself or telling the whole world via social media – but it’s essential for keeping you motivated when the going gets tough. And a support network is also crucial for times when things go wrong and you need to get back on track. Even better, find someone who has been there and done it themselves because their advice and insight can be invaluable.”

9. Be a goal getter

“Too many people start their fat loss plan without setting an end date or a realistic goal,” says personal trainer Leon Kew. “You need targets to keep yourself motivated, especially for situations when it would be easy to make bad decisions – when you get offered cake on a colleague’s birthday, it’ll be easier to turn down if you know you’re only two weeks from your goal. Set a finish date that you are 100% confident you can hit. There will inevitably be times where you’re tempted to go back to old habits – and having a specific goal, with smaller milestones along the way, can keep you on track.”

10. Track your progress

“It’s vital to take photos and measurements and keep a training diary that details not just moves you do and weights you lift, but also how the session felt,” says personal trainer and fitness model Olly Foster. “This will give you the insight to make smart changes to your programme to keep your body guessing so the fat keeps falling off.”

11. Record what you eat

“Writing down what you eat is a great way of tracking your eating habits,” says personal trainer Adam Jones. “Does your nutrition differ on weekends or under times of stress? To go one step further, you could do this with a training partner and show each other what you’re eating. No one wants to write down McDonald’s or Krispy Kremes if they’re in friendly competition.”

12. Clean out your cupboards

“If I am trying to get lean I won’t keep foods at home I know I should be avoiding,” personal trainer at UP Fitness Marbella Shaun Estrago. “Even if you have amazing willpower it can be almost impossible to get in after a very long day and eat the food you know you should when there’s a stack of tasty treats just an open cupboard door away.”

13. Separate fats and carbs

“Avoid eating fats and simple carbs together, especially once your rate of fat loss begins to stall,” says personal trainer Matt Sallis. “When you consume carbs insulin levels spike (the extent depends on the type and amount of carbs), and insulin’s job is to shuttle any recently ingested energy to the areas of the body that need it most. If you’ve been training hard these nutrients will be delivered to muscle cells to repair and rebuild them. But any excess energy you consume, particularly from fats and simple carbs like sugar, will be stored in fat cells, which is the last thing you want.”

14. Indulge yourself

“The number one priority in any fat loss challenge is compliance,” says David Godfrey, performance director at One Performance UK. “If you can’t sustain the programme in the long term you’ll never achieve your goal – or you’ll simply rebound as soon as you do. Calculate your calorie target for the week and allow 10% of that to come from your favourite foods. Most people feel like they’re cheating when they eat their favourite foods, so incorporating them into your nutrition plan helps keep you on track without guilt or painful sacrifice. The psychological impact of this is huge.”

15. Don’t rely on fat burners

“At best fat burners are an expensive combination of caffeine, green tea and other ingredients designed to raise the metabolism or mobilise fat,” says personal trainer and fitness model Sean Lerwill. “At worst you may be taking be something detrimental to your health. Many people take a fat burner as an excuse to skip the gym when they’re tired (often because they aren’t eating enough) or short on time, in the mistaken belief that it will do the job instead of exercise. But even if your fat burner does mobilise fat you still need to exercise to burn it off or it will just continue to be stored.”

16. Eat gut-friendly foods

“Nutrient absorption through the gut is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the gut lining can prevent absorbing nutrients, which can make you more hungry and knock your hormones out of whack, encouraging fat storage. Avoid foods that you’ve found to cause gut discomfort and eat more fibre (veg) and omega 3 fatty acids and vitamin D3 (oily fish), as well as taking a high-quality probiotic to replenish your gut with good bacteria.”

See more : https://www.coachmag.co.uk/health/weight-loss