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3 Ways Breakfast Obstructs Weight Loss

3 Ways Breakfast Obstructs Weight Loss

For years we’ve been hearing the adage, ‘breakfast is the most important meal of the day’, and this is most definitely true. No matter who you are, where you’re from, or where you are going you have to start the day off right. By looking into self-reported breakfast habits across a number of participants some interesting trends have emerged and there are a couple of ways that many people could improve their breakfast habits. You Probably Need to Eat Some More On average it was found that people generally only consume between 200-300 calories for breakfast every morning. Nutrition experts recommend that you should allocate between a quarter and a third of your daily calories to breakfast. At the lowest recommended daily calorie intake that translates into a minimum of 300 to 375 calories. If you are one of the many people that do not eat enough for breakfast try starting your day of with a balanced meal. This will ensure that you are unlikely to crash and crave unhealthy foods as you approach lunchtime. Nutritionists recommend a breakfast made up of 50% carbs, 30% fat, and 20% protein. Your Breakfast Has Too Many Carbs and Not Enough Fat On…

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Squat like a pro

Squat like a pro

Weighted or not, if you’re looking for an intensely powerful exercise that targets the entire body, look not further than squats. Squats are ideal for strengthening the core while toning the glutes and thigh. Adding weight through barbells, kettlebells or dumbells can really push this move to the next level. However, strict care must be taken to maintain proper form when doing squats, not only to get the most out of your workout, but to prevent injury. Firstly, distribute your weight do that most of it resides in your heels. This will ensure that you keep balanced – resting on your toes can easily cause you to lose balance. It also allows for a great generation of force, targeting your calves, hamstrings, glutes and spinal erectors. In addition, pressure of the oft-sensitive knees is avoided. Next, make sure to push your hips backwards as you move down. This maintain proper alignment of the body and support the first tip by helping keep your grounding in your heels. The third tip for optimal effectiveness is to move the knees out slightly. When you are in the squatting position, your knees should be aligned directly over the toes. Pushing them out will…

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Using your heart rate to optimize training

Using your heart rate to optimize training

Have you ever wondered the significance of knowing your heart rate while working out? Trainers and fellow gym goers are not just attempting to seem all important and knowledgeable – heart rate zones actually have a very practical use for everyone who exercises. Your heart rate can help measure the intensity of your workout and show the amount of effort exertion you need to achieve certain goals, such as weight loss, speed or improved endurance. The most used method of utilizing your heart rate as a measure of your exercise is the five ‘zone’ method. This can be applied to workouts such as running, swimming and other cardio activities as well as strength training. Each ‘zone’ sits 10 to 20 beats apart. The first zone, referred to from here on out as Zone 1, requires very light effort. You would only be using 50 – 60% of your maximum heart rate and you would stay in this zone for about 20 – 40 minutes. This improves overall fitness slowly and is a good form of recovery training. Examples of such training includes brisk walking or warm ups. Zone 2 steps it up a notch utilizing 60 – 70% of the…

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The science behind High Intensity Interval Training 2

The science behind High Intensity Interval Training

The increasing popularity of High Intensity Interval training is due to the effectiveness of the workout in relation to the short amount of time spent on them. High Intensity Interval Training involves short sessions of high impact, strenuous movements. There are varying approaches to this type of exercise. The first method involves completing just a single sprint (or similar exercise) for four to five minutes at 100 percent exertion, sustaining the level of exertion throughout. Others may choose the more traditional route, and perform short sessions of exercise at an incredibly high intensity level alternated with slightly longer sessions of gentle exercise.This can be a daily habit, or one may prefer to incorporate it two to three times per week. Although HIIT is very popular, the research behind it is relatively new. Standard, traditional HIIT has been proven to be able to improve aerobic fitness as much as 10 times more than regular endurance exercise. However, not much is known about the effectiveness of single short-burst HIIT session, or how many HIIT sessions per week would be ideal for maximum effectiveness. Ontario’s McMaster University has begun research on HIIT training. The laboratory assembled 17 young women and men of good…

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Maximise Fat Loss with HIIT

Maximise Fat Loss with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training. HIIT is an exercise method in which you separate short intervals of high intensity exercise with short recovery periods. Research shows that HIIT is a suitable, effective method of training for all kinds of athletes from sprinters to endurance runners. HIIT can be tailored to suit the needs of any training regime, whether it is for weights, rowing, climbing, or any other sport specific workout. HIIT isn’t great for isolation exercises and won’t be very effective; however, if you choose exercises that work majority muscle groups you should be in it to win it. Full body exercises such as sprinting, squats, deadlifts, and jump training should be really effective in getting you to your fat loss goals. Benefits of HIIT There are a multitude of benefits from HIIT, but one of the biggest must be how much time you will save. Most HIIT training routines last about 20 minutes or less with a maximum of about 30 minutes. So regardless of your super busy schedule you should be able to fit in a little HIIT circuit. Another benefit is that due to the short time and high intensity of a HIIT routine…

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Mindful Eating, Meditation and Weight Loss

Mindful Eating, Meditation and Weight Loss

Every day we hear of some new way of losing weight; new diets, exercises or supplements to lose a few pounds. But, it could be possible that paying attention to your breath and focussing on our senses might help you to eat less, and increase the joy that comes from what we eat. Whilst you might be sceptical research shows that ‘mindful eating’ – that is eating with full attention – can assist with weight loss, cravings, and even prevent binges. Mindful eating helps with weight loss in a number of ways: Mindful eating makes you enjoy your food more. Supposedly your taste buds’ sensitivity decreases as we eat. Eating, with full awareness of your senses, allows you to enjoy the diverse array of flavours in a dish. This also allows you to notice when the pleasure from the food starts to decrease. Eating slowly allows time for the brain to be satisfied, and it usually takes 20 minutes for the brain to realise that the stomach is full – allowing you to appreciate quantity over quality. Because of the attention that you will focus on food and your eating habits you will be able to eliminate bad cravings. This…

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