Most of us have specific preferences in many aspects of our life; from favourite foods, activities, movies and social activities, to exercises. In most of these areas we tend to build a routine around the things we are most familiar and comfortable with; however, when it comes to exercise, this concept can produce some challenges.
If your training efforts are not producing your desired results, it may be time to step out of your comfort zone and look at your body type and what exercise may best suit your build. We can all be classified into one of 3 body types. By identifying the category we fall into, we can tailor our training to ensure it is appropriate for our build and, in turn, achieve the best results possible.
Just looking around, it is obvious that, physically speaking, we all differ from each other. Some find that ‘just looking at food’ results in weight gain, while others stay thin regardless of how much they may eat. While at times you may wish you could trade places with someone else, the most rewarding option is to accept and appreciate your own unique body type, and adjust your training accordingly.
Continue reading “Workout Tips (3) – Training For Your Body Type”
Personally, I am not a huge fan of cardio machine. This is not because I think that cardio is without benefits, but because so often heard the miss-concept about being lean, that the only way to get you lean / slim is by doing endless cardio and there is absolutely no point doing weight training when you weigh so much until you trim it down.
Still, after doing endless cardio, some people are still not losing weight and got stressed out and say good bye to the gym and back to the ‘junk’ lifecycle that they used to have. If you are not sure whether your cardio routine is up to scratch, then it’s probably not. And if you can’t understand why the weight simply won’t shift despite all the time and effort you put in, then it’s safe bet that you are stuck in a faulty cardio routine.
Continue reading “Workout Tips (1) – 10 Ways to a Leaner You”
We are all blessed with that internal fat-burning weapon known as ‘metabolism’. But did you know that some foods can actually help you burn more fat?
When your goal is fat loss, you should focus on your metabolism. The body’s basal metabolism involves the combustion of food, using oxygen and producing carbon dioxide. The rate of oxygen consumption of an individual indicates their energy expenditure (i.e., Basal Metabolic Rate (BMR)). The BMR measures the speed of all chemical reactions, which occur when the body is lying completely at rest, for the activity of the internal organs and to maintain body temperature. It is ideally measured immediately upon waking.
Under normal conditions, basal metabolism varies between individuals of the same sex by no more than five percent. Interestingly, the BMR of females is, on average, 11 percent lower than that of males. Here are the 5 foods that can help increase your BMR which, in turn, can help you achieve greater fat loss over the long term.
Continue reading “5 Foods For Fat Loss”
For years your doctor, your mom and your friend who goes to the gym multiple times a week have probably been telling you to eat better and exercise more. So you’ve made some lifestyle changes; cutting back fat and sweet intakes and doing some cardiovascular exercise a few days a week. Despite all this, you still feel burned out, can’t drop those extra few pounds, and don’t have the energy to greet each day with enthusiasm. What are we missing here?
Continue reading “Diet and Sleep, Are They Connected?”
Restricting food intake has long been considered an effective way to lose weight. But when you starve, you are actually conditioning your body to gain weight. How come when you only eat one meal a day, skip meals, or hardly eat any calories you still don’t lose weight and continue to put on body fat? Well, your body is smart and it has learnt through evolution that when there is no food it has to go into a storing mode. Your body thinks it’s starving so when meals are skipped your body releases fat-storing lipogenic enzymes and decreases the number of lipolytic fat-burning enzymes.
Another important factor in losing fat is controlling your blood sugar levels. If blood sugar drops (hypoglycemia) for extended periods of time you release glucoccorticoids (stress hormones including cortisol and adrenaline). These hormones trigger the release of glycogen from the liver to increase blood sugar to prevent the brain from going into a coma. If you continue to not eat (to stabilise blood sugar), cortisol will continue to be released and your body will begin gluconeogenesis. Cortisol breaks down protein stores (your lean muscle) in order to elevate your blood sugar. Exposure to excessive cortisol over time kills brain cells and increases the rate of ageing.
Continue reading “Are You Starving Yourself?”
There is no doubt that changing the eating habit and making smart choices about what you eat is the way to help you lose some weight. Studies also shown that calories reduction (diet) gives you greater benefit for weight loss. However, combining exercise and diet will usually gives you better results.
Exercise not only burns your calories and makes you trimmer and fitter, it also helps prevent the loss of muscle mass and the drop of metabolic rate that usually accompany dieting. And once you’re at your desired weight, exercise is an effective way to prevent or minimize future weight gain.
Continue reading “Exercise for Weight Loss”
Diets tend to have lots of restrictive rules, so we’ve heard, which give the impression that dieting is hard and impossible to achieve. In reality, diets that we often heard works (at least in the short term) because they simply just eliminate the entire food in order for you to cut calories. And when you stop following the ‘rules’, you will regain your weight.
Rather than rely on such a gimmicks, Fitness HQ presents the important keys for successful weight management. The more you incorporate them in your daily life, the more likely you will succeed at losing weight and keeping the weight off, for good. The goal is to maintain your weight for a long term and that is why try to incorporate these tips to your daily life and make it a life-style.
- Healthy Diet
- Healthy diet means a diet that’s rich in vegetables, fruits, whole-grain, high proteins, low in sugars, both saturated and trans fat. You can include fish, poultry and other lean meats as well as dairy products (low fat or non-fat are prefferable). Aim for high daily fiber intake because fiber can helps fill you up and slows the absorption of carbohydrates.
It is recommended to fill half of your plate with vegetable and fruits, while grains and protein should take about quarter of the plate. A little tips, eat out less and try to cook foods on your own. If you are serious about cooking healthy foods on your own, this recipe book might help you to start.
Continue reading “Keys to Healthy Weight Loss”