2021 Weight-loss Trends Dietitians and Fitness Pros Swear By

weight loss

Hey Angels and Alphas,

In a world overcrowded with fad diets promising miracle results, it almost feels like there’s always a new exercise, eating style, or diet that’s promoted as the next big thing in the world of weight loss.

But when it comes to these weight-loss trends, we as gym-goers and athletes have to be critical instead of blindly following the consumer mindset and falling for unscientific approaches to fitness and nutrition.

It’s always smart to do some digging on your own and find what you’re signing up for before you buy into the hype of any weight-loss trend…

And that’s exactly why we’ve done that for you. Today, we’re exploring 5 weight-loss trends of 2021 that are gaining hype (and actually deserve that hype,) so you can see for yourself what’s worth sticking to and what trends should be completely ignored.

#1 THE WEIGHT LOSS – SELF-CARE CONNECTION…

During the past year, we’ve all been struggling – and we continue to struggle – with a worldwide pandemic. For this reason, lots of people have adopted a holistic lifestyle that doesn’t only support their weight loss goals but also supports their overall physical and mental well-being.

For example, meditation, gratitude journaling, and self-compassion have gained popularity in the past 12 months, and these things tie directly into weight loss if you look close enough.

When a person actively works to reduce the stress they experience in their life through self-care, weight loss almost always appears as a byproduct. When stress is left unchecked, it naturally leads to overeating, cravings, and poor sleep, all of which promote weight gain in the body. Not to mention, stress also spikes cortisol, raising blood glucose levels and making it exceedingly difficult to metabolize carbs.

However, when you pay attention to your mental health and work toward reducing stress in your day-to-day life, you’ll have a much easier time losing and maintaining weight… it’s safe to say, this trend is here to say.

#2 MINDFUL EATING FOR WEIGHT LOSS

Mindful eating is another trend that you can’t go wrong with. It’s all about developing a positive and productive relationship with food by turning your focus toward your hunger cues and overall emotional experience with consuming food.

There’s a sense of freedom that comes with being fully aware of what makes you satisfied, and this new awareness is just what some people need to push them over the edge into massive weight-loss results.

By getting to know yourself better, understanding your food habits, and avoiding cravings and feelings of deprivation, you’ll be able to actually enjoy the foods you love without any shame or guilt attached. The key to mindful eating is chewing slowly and tuning in with your body as you’re eating so you know when you’re going overboard… and this is a skill that will be useful to all of you who want to achieve your long-term weight-loss goals.

#3 PLANT-POWERED DIETS

By incorporating more plant-based meals in your diet, you’re unknowingly taking advantage of a trend that’s been growing in popularity for the last decade or so.

The benefits of plant-powered diets include better weight loss results, feeling fuller (because of all the fiber you’re consuming,) improving digestion, managing your cravings better, and so much more.

However, plant-powered diets are not all about limiting meats or depriving yourself of other forms of protein. It’s about adding more plant-based proteins from nuts, legumes, seeds, as well as swapping out *some* of your meat for tempeh and tofu… all of which can be incredibly satisfying and beneficial to you and your weight loss journey.

#4 LIMITING ALCOHOL

We’ve seen the prevalence of limiting alcohol in the weight loss community for the past year due to the pandemic-related spikes in alcohol usage across the board.

But needless to say, limiting alcohol is a trend more people should get on board with. Cutting back on alcohol is one of the best things you can do to aid your weight loss efforts due to the fact that alcohol provides little to no nutritional value while being packed with calories from sugar.

Replacing alcoholic beverages with any of the new zero-proof variations or a fun mocktail will result in you seeing your energy levels rise… not to mention, you’ll sleep much better, too.

#5 THE MEDITERRANEAN DIET FOR WEIGHT LOSS

Nutrition experts have been big fans of the Mediterranean diet for quite a while now, and it continues to get ranked in the top dietary patterns for weight loss and health year after year.

That being said, it’s only recently gathering speed as a trend in the weight loss world due to the fact that it’s been shown in research to be an effective style of eating for people who want to reduce fat, risk of cardiovascular disease, and even overall mortality.

Because this eating style includes a variety of foods such as olive oil, fruits, whole grains, nuts, fruits and veggies, herbs and spices, beans, legumes, and more… it’s not really a restrictive diet as much as it is an eating style.

When looking beyond the science, we see that this is a diet you can live with for the rest of your life since it’s balanced and fits most ethnic and geographical patterns.

In other words, the Mediterranean diet is extremely sustainable, making it a super effective and super trendy diet you can hop on and see actual results with.

How to Tighten Loose Skin after Weight Loss

Hey Angels and Alphas,

We’ve all come to realize that loose skin is a given when you’re dealing with weight loss journeys of 100 or more pounds.

But why does skin become loose? How do we tighten it after weight loss (or during/after pregnancy?) Is there a way we can prevent it from happening before we step on our weight loss journey?

First of all, it’s important to realize there are no guaranteed ways to avoid loose skin after weight loss. That’s reality, but it should NOT serve as another excuse as to why one cannot take that first step. It’s not something you should worry or even care about, but if it is, let’s at least learn more about it, so you don’t allow it to stop you from achieving your health and wellness goals.

Why does skin get loose in the first place?

In short, loose skin is usually linked to *rapid* weight loss.

There’s a common conundrum among people who undergo loose skin surgery, also known as bariatric surgery, for massive weight loss (>100 pounds.) Even so, about 70 percent of people who undergo this type of procedure are still left with excess skin, though mostly not bothersome.

Losing weight quickly doesn’t give our skin enough time to gradually contract, resulting in loose, hanging skin.

However, loose skin after massive bouts of weight loss is also a product of weight gain itself. Skin basically has finite elasticity, and when it is pushed beyond the limit of that elasticity by either weight gain or rapid weight loss, the skin cannot fully contract back upon subsequent weight loss.

Also: remember it’s not just about how much weight you lose.

Your age, skin quality, and other factors determine whether or not you’re going to experience loose skin after losing weight. Younger people have a better chance of avoiding excess skin due to the fact that their skin is usually healthier and more elastic. As people age, the elastic fibers (as well as collagen molecules) that give the skin its firmness lose that ability.

If you already have a problem with loose skin after weight loss and you cannot learn to live with it, you might want to consider getting rid of the excess skin.

There are other non-surgical treatments that can tighten your skin, such as a tummy tuck, which could be a good way to say goodbye to the loose skin on your stomach. Experts suggest that if you have loose skin that worries you and have bariatric surgery behind you, do your homework and check in with a surgeon to know your options.

There is no magic cream or exercise that tightens loose skin on its own after losing weight, although some of them are reasonably effective.

What you should do is accept the physical changes as they come as think of them as viable and normal. That being said, it’s still valid to look for ways to avoid loose skin after weight loss, such as tightening the skin or exploring surgical options.

However, there are also many possibilities for those who want to learn more about how to prevent and avoid loose skin in the event of weight loss. Although bariatric surgery may not be an option, gradual weight loss seems to be the best option to prevent skin loosening at all.

If you have lost weight gradually and you have given your skin a full year to contract after you’re reached your goal weight, you are going to have the best chance at preventing loose skin. After a year has passed, you’ll likely not see any more noticeable tightening.

Should I bother with home remedies?

Sure, while rubbing cocoa butter on yourself might sound like an interesting idea (or another product promoted as a skin-tightening product,) doctors remain skeptical.

Any product you buy or create at home will usually have subtle results at best, leaving the only significant option to be surgical.

If you’re looking for a great home remedy… it’s called taking care of your skin!

If you’re stepping on a weight loss journey and you know you’re going to lose a lot of weight, prepare yourself adequately. Protect your skin from the sun, stop smoking, forget about alcohol, eat a rich and vibrant diet, and you’ll find yourself faring much better against the possibility of loose skin.

Don’t forget: building muscle through a solid exercise regimen is always a good idea and can definitely make your skin look much tighter. If you’re planning on losing a ton of weight, make sure to include strength training into your weight loss regime as soon as possible so you can prevent more loose skin from occurring.

How to Utilize Compound Exercises for Weight Loss

weight loss

Hey Angels and Alphas,

If you’re on a weight loss journey right now, you’ve probably heard that full-body workouts that focus on compound exercises to burn calories are an effective way to skyrocket calorie burn.

But did you know why that happens? Did you know compound exercises are so good at engaging your body that they literally kick-start your body’s metabolism and help you burn more calories than you thought possible?

Let’s take a deep dive inside the world of compound exercises and find out why they’re so great at generating such a great calorie-burn bang-for-your-buck.

#1 LOSE MORE WEIGHT IN LESS TIME.

Compound exercises are usually utilized in strength training regimes because they have the upper hand when it comes to doing more in less time.

As opposed to isolated movements that focus on a single muscle group and don’t give you much calorie consumption in the time you spend doing them, compound exercises are different.

They focus on a variety of muscle groups all at the same time, helping you boost intensity at any given exercise, and therefore, increase calorie consumption. Isolated movements that work a single muscle group don’t burn many calories, but they do have their own set of benefits we’ll explore another time.

#2 COMPOUND MOVEMENTS REQUIRE MUCH MORE ENERGY.

Compound movements beat the muscles together and usually require much more rest between sets and exercises. Compound movements also make muscles pitch and require much more energy to perform than, let’s say, isolated movements or cardio.

And what does requiring more energy mean? It means that they burn more calories by default, because they force the body to expend more energy.

#3 COMPOUND MOVEMENTS CREATE AN AFTERBURN EFFECT.

Ever wondered if you can just sit around at home and burn calories? Well, compound exercises let you do that.

When doing compound exercises, or any heavy strength training exercise, you’ll find that your rate of resting metabolism increases, meaning you’ll be continuously burning calories after training in order to recover better.

Fast or intense workouts with high-intensity exercises such as squats, deadlifts, and bench presses ensure that your body continues to burn calories after a long workout.

These types of exercises offer a lot of benefits when you incorporate them into your weight loss workout, and adding more compound exercises can help you avoid and manage weight loss plateaus by nudging your body in the right direction, pushing it through stubborn plateaus.

Because compound exercises involve more muscle groups, they can be used to move heavy weights that increasingly overload muscles. This means that incorporating compound exercises in your weight loss routine ends up translating to incorporating strength training in your weight loss routine… which happens to be one of the best things you can do to lose weight faster.

To achieve the best muscle growth potential, you need to burn the most calories at the highest possible intensity. Compound lifts activate the muscles that really pump the heart and burn more calories, making them a great choice for an intense workout.

Simply choose compound exercises to increase your heart rate most of the time, which in turn burns the most calories.

If you choose compound exercises instead of isolation exercises, you burn more calories at the highest intensity. The more muscles involved in an exercise, the more calories you burn and the higher the intensity of the exercise.

If you do shorter workouts, you will also be forced to take less rest between exercises which will help you burn more calories in its own right.

If you want to build strength and burn calories as quickly as possible, you need to focus most of your efforts on compound exercises. If your goal is to lose weight and build strength, make sure your strength training involves at least one to two compound workouts per week.

Mixing exercises allow you to focus on multiple muscle groups at the same time, which helps you burn more calories. Large movements that require more of each muscle group, such as lifting heavy loads, are amazing ways to speed up weight loss and burn more calories.

You can optimize your next weight lifting workout to burn more calories by doing a combination of compound exercises such as squats, deadlifts, and bench press.

The more muscles you have, the stronger your metabolism gets going, and as a result, you burn more calories during your strength training sessions and after them.

You reshape your body: the more muscular you become and the more metabolic tissue that you have inside your body, the easier it is for you to stay slimmer than someone who only sticks to cardio to achieve weight loss.

To conclude…

Including more compound exercises into your routine can help you strengthen your entire body and burn more calories in less time.

In addition to increasing fat burning, you can also include a larger number of compound exercises in your strength training routine to achieve massive muscle gains and burn even more calories at rest due to the highly metabolic nature of muscle tissue.

Why Strength Training Is The Best Weight Loss Tool

weight loss

Hey Angels and Alphas,

Most of us know that weight training is one of the most powerful (and proven) weight loss tools, as it produces muscle mass that’s much hungrier for calories and therefore highly metabolic.

However, most people don’t realize that strength training is probably the best type of training for people who want to lose weight, as many muscles in your body function at much higher levels than your body fat.

If you’re looking to burn more calories and lose weight, here’s a simple answer: build muscle.

In the long-term, building muscle through resistance training helps you lose weight and actually keep it off.

Even though traditional fat loss training combines high-intensity intervals, fat-burning intervals, and a ton more cardio options, strength training won’t just help you lose weight. It will help you build muscle, look and feel better, get much stronger, and all of that while burning extra calories at rest due to the prevalence of metabolic tissue in the body.

And whether you choose bodyweight alone or extra weight, resistance training is an effective way to build muscle, burn fat, and do it all with one single activity. That being said, it still requires a different approach to increase muscle strength and size.

Strength training places large muscle groups in a state of combustion, increasing the production of hormones that help reduce body fat.

Hormones that help burn fat and grow muscle directly during exercise get elevated, and those are the same hormones that regulate metabolism, heart rate, blood pressure, blood sugar levels, and more.

In addition, strength training can help burn more calories during cardio workouts by increasing the number of calories you’ll burn during and after your otherwise normal cardio workout.

In fact, incorporating a weight and lifting routine to build lean muscle mass can make your cardio workouts even more efficient as long as you exercise to burn the same number of calories.

If you have difficulty getting under a layer of fat and your primary goal is to lose weight, you might want to lift weights first. Obviously, this is especially true for someone who focuses on losing weight, because your body starts burning fat before you start your cardio work.

What you may not realize is that both styles have their place in your routine, and you can do cardio and lift weights to lose weight.

In general, cardio burns more calories than weight training, but you can combine both by doing weight training first and finishing your workouts off with cardio.

Do the same weight loss workout for two or three weeks, and then start investing more time in your aerobic workout and doing more strength training. Once you have finished your cardio, you should do a cardio workout every two weeks for the rest of the week.

If, let’s say, you’re 100lbs overweight, and you’re looking to make a massive transformation, you should be aware that cardio alone is probably not going to cut it.

If you want better and faster results, you have to incorporate strength training and muscle building workouts in your weight loss regime, so you’re not just spending all your time trying to burn calories – you’re also improving your overall body composition which will help you get the body you desire much, much faster.

More muscle helps your body burn more fat than muscle, which is important if you want to lose weight and maintain your strength.

The inclusion of weight training can increase the intensity of your workout, which is ideal for losing weight. By adding elements of strength, cardio, and HIIT, you can perform a series of highly effective workouts to lose weight and build muscle in just a few weeks!

Strength training can help you manage and lose weight, and it can boost your metabolism, causing you to burn more calories. There are a number of other ways to lose weight that have not been mentioned, such as diet and exercise as a means to lose weight.

Endurance and strength training are excellent ways to burn calories, but to really improve your results, you also need to incorporate exercises that build muscle. Even though you don’t really feel like you’re losing weight when you’re lifting weights, you should remember that creating more metabolic tissue in the body means you’ll be burning more calories at rest, resulting in much faster overall weight loss.

And what about circuit training?

When doing circuit training, you want to use lighter weights and more reps than with weight loss, in contrast to typical strength training which is all about progressive overload.

This type of workout increases heart rate and strengthens muscles, making them more effective for weight loss. When performing whole-body movements in a workout three to four times a week, you’ll be giving your body both the stimulus it needs to grow muscles and the intensity it requires to burn a ton of calories.

This doubles the effect of exercise and builds muscle, which will speed up your weight loss – which is why circuit training has been touted as one of the best weight loss training variations… and it’s all because of the mixture of cardio and strength training.

4 Ways to Lose Weight While You’re Sleeping

weight loss

Hey Angels and Alphas,

We all know that weight loss strategies require a lot of focus, attention, and dedication.

After all, eating right and exercising correctly aren’t easy things to do, nor are they simple… but what if a few of these weight-loss strategies could be automatic or done while you’re asleep?

Even though you won’t be able to burn off all your excess fat while you’re sleeping, there are a couple of useful hacks you can use that will massively impact your efforts and the results you can achieve while you’re getting your Zs.

In general, humans burn a certain amount of calories during a good night’s sleep – a 150-pound person can burn as much as 400 calories during 7-8 hours of sleep! But there’s also a ton of research out there backing the strategies you’re about to learn and touting them as secret hacks for reducing fat and losing weight… let’s take a look.

#1 SLEEPING IN A COLD(er than usual) ROOM…

While those 400 calories the average person burns during sleep will translate to fat loss if given enough time, science shows us that sleeping in a room with a colder temperature not only helps us get better rest but also boosts our metabolism and changes the way our bodies *store* fat.

A study done in 2014 took participants and tested their bodies after sleeping in rooms with varying temperatures over a period of 4 months.

They found that when sleeping at 18.8ºC, participants displayed a 40% increase in their volume of brown fat and a 10 percent increase in metabolic fat activity. Even though these changes returned to normal after a month of sleeping at a normal 23.8ºC, these changes give us insights into the fact that sleeping in colder rooms forces the body to produce more energy to heat itself, therefore burning more calories.

#2 TRY OOLONG TEA…

Yes, yes, we know drinking caffeine before bed screws up with your sleep quality, but there’s actually one exception.

Oolong tea, according to a study recently published in the Journal Nutrients, is that exception.

Researchers in Japan took a look at the effects of oolong tea consumption when compared to traditional caffeine when it came to energy and fat metabolism. They found that both types of caffeine aided fat breakdown – but oolong tea kept this fat-burning effect going throughout the night, whereas traditional caffeine didn’t.

And most importantly, people who drank oolong tea before bed didn’t have any trouble falling asleep despite the amount of caffeine they’ve just consumed. And while more studies need to be done, oolong tea seems to be very promising as a fat-burning afternoon drink.

#3 PROTEIN BEFORE BED…

Consuming enough protein throughout the day, whether you work out or not, is vital for muscle building and other bodily functions. While some people experience digestive problems if they go for a protein shake in the afternoon (especially if there are added sweeteners,) using a protein that’s free of additives and low in fiber can be a great way to lose extra weight while you’re sleeping.

This is because studies published in Frontiers in Nutrition discovered that protein, when consumed just before sleep, boosted muscle protein synthesis rates.

This means that not only can protein before bed boost your overall exercise results, but it also allows you to build muscle more effectively, and in turn, burn more calories while you’re sleeping.

#4 CHOOSE A BEDTIME… AND DON’T HIT THE SNOOZE BUTTON!

Whether you’re sleeping in a room that’s hot or cold, establishing a consistent and productive bedtime schedule is one of the best things you can do for your body… and your weight.

Yes, that includes the weekends. Going to bed and waking up at the same time every night/day not only has a tremendous impact on your sleep quality (and helps you get more restful sleep,) but it also helps your body regulate hormones better.

When you set a consistent pattern into place (and skip snoozing,) the hormones that control how awake or sleepy you can do a much better job of balancing themselves for your productivity throughout the day. Melatonin and cortisol play a major role in sleep duration, daytime alertness, and, you guessed it, fat storage.

That’s why establishing a schedule allows your brain and your body to anticipate sleep correctly and optimize your entire body and hormones for better sleep quality, which in turn helps you make the most out of your sleep and get more restful sleep even if you’re still sleeping the same number of hours every night.

That being said, it’s still what you do throughout the day that matters the most. Creating healthy habits, following a sustainable program, and then using the tactics and strategies you’ve learned to give your progress a little boost is the right way you should be approaching your weight loss goals.

4 Signs You’re Not Eating Enough for Weight Loss

weight loss

Hey Angels and Alphas,

If you’re on a weight loss journey right now, you probably know it makes sense to cut as many calories from your diet as possible. That being said, sometimes people go overboard with that notion and end up eating too little – making it harder for them to achieve their weight loss goals, and not to mention, cause a ton of complications and health problems.

Every human has a number of calories, or in other words, an amount of energy, that they require to live. And if you’re consistently eating less than your needs, your metabolism will slow down and your body will start preserving everything it can to survive. It’s not just hunger that indicates to you whether your body has enough fuel.

If you commit to short (or even long-term) dietary restrictions, this will backfire on your health and the usual weight-loss approach of cutting calories becomes an obstacle in the way to your goals.

Diet culture, in general, does an amazing job of making people feel bad for failing, yet doesn’t give them the opportunity to achieve long-lasting success through a diet. Countless people come back again and again to usual fad diets, only to see them work for a time before they ultimately stop them and regain every pound they lost.

That being said, let’s take a look at some common signs that you’re eating too little to support your body. When you’re in doubt, always come back to this checklist and see if you’re resonating with any of the following:

#1 Does your weight plateau or even increase?

When the scale can’t budge anymore, or when you start to gain weight when you’re on a weight loss diet (and here we mean week-by-week, not day-by-day fluctuations,) the answer is simply to eat more, not less.

You need to provide your body with more energy to stimulate the metabolic response necessary to promote weight loss. One easy fix is to add a snack or two between meals (and make sure it’s a snack that contains proteins, carbs, and fat. Once you’re providing your body with adequate fuel, your weight should start moving accordingly.

#2 Do you have cravings or thoughts about food all the time?

If you’re consistently not eating enough food to support your body’s needs, most of the time this results in a massive preoccupation with food, constant cravings, and negative thought patterns about food. This could manifest in ways such as obsessing over foodie social media accounts, download countless recipe books, or watching cooking shows.

And there’s a science behind it, too. The association between food preoccupation and dietary deprivation was discovered during the Minnesota Starvation Experiment all the way back during World War II.

Many of the participants went on to consistently hoard recipes and recipe books, and as the study continued, food became pretty much the only thing they spent their time on. Even though it’s a grueling example, it serves to show us why chronic food deprivation in today’s culture has the same effect.

#3 Are you moody and tired all the time?

There’s a new fad word in the weight loss community – have you heard of “hanger” is? That moment when you’re almost angry that you’re so hungry. Yes, there is actual science behind this, too.

When you go long periods of time without consuming adequate nutrition, your blood sugar drops. If you do not eat something that allows your blood sugar to spike, and your blood sugar stays low, you will notice a diminished ability to concentrate, lower mental focus, fatigue, tiredness, and other not-so-pleasant effects.

All of this can be turned around by just eating enough and providing the body with enough energy. These are cues that our body uses to tell us what we need.

#4 Do you have trouble sleeping?

There are few worse feelings than being tired and being unable to fall asleep. Yet this is another common “symptom” of dietary deprivation, and research about it goes back almost a century.

There’s even more recent research linking eating disorders and sleep disorders, and sleep disorders to malnourished infants, all of which emphasizes the profound role that diet plays in our body’s understanding of sleep and wake cycles. Not to mention, there’s consistent evidence that maintaining adequate energy intakes internally restores sleep-wake patterns.

5 Appetite-Control Strategies for Weight Loss

weight loss

Hey Angels and Alphas,

When you’re on a weight loss journey and you’re sometimes on the border of depriving yourself of your favorite foods, hunger and cravings can make it difficult to not overeat. You chug down a healthy meal at home, and then as soon as you head out to pretty much any destination, you’re instantly surrounded by junk food.

You get hungry, you start getting cravings, and pretty soon, you’re at the local sandwich joint getting a number 9 with extra cheese. How did this happen?

Or maybe you’re one of those people that sticks to healthy foods, but you cook them so well that you find it hard to limit yourself to one portion. It’s okay – we’ve all been there.

But the following 5 strategies can change everything for you – by following them, you’ll learn how to balance the nutritional mess going on inside your body, enjoy your meals more, and keep your appetite low enough while your body is actually satiated.

#1 EAT WHEN YOU’RE NOT HUNGRY TO LOSE WEIGHT

Stay with me here. When you’re really hungry, you overeat. I know this isn’t groundbreaking information, but follow me for a second. When you overeat, you feel full, but then instantly, your insulin levels start going up, causing you to feel very tired, and then very hungry again… so you’re in a constant cycle of overeating.

Instead of trying to beat down hunger, just beat it to the punch. If you eat when you’re not that hungry or just slightly so, you’ll eat less, you’ll eat more slowly, and you’ll tend to not go overboard, resulting in eating less food total throughout the day.

#2 USE CINNAMON AND VINEGAR TO BALANCE BLOOD SUGAR

Forget about sugar – there are countless flavors and spices that can make your food both healthier and more delicious. If you’re looking for some new flavor for your food or noncaloric drinks, try out vinegar. Vinegar has been shown to lower the glycemic index of food (which means you metabolize it more slowly and keep your blood sugar levels balanced,) and it adds an acidic flavor to sauces and salad dressings.

And if you’re looking for that sweet-smelling flavor, add cinnamon to your smoothies and your coffee. Just like vinegar, cinnamon slows down the rate at which food travels from your stomach to your intestine, meaning it keeps you fuller for longer and eliminates the post-meal tiredness.

#3 FORGET ABOUT LIQUID CALORIES AND JUST DRINK WATER

Brain fog and tiredness are just two sensations caused by mild dehydration (that’s easily mistaken for hunger.) On the other hand, juices and sodas are liquid calories that won’t fill you up, and their rapid digestion causes spikes in insulin.

So next time you have to choose between a water and a soda, just choose water and flavor it with lemon, strawberries, or cucumber – just don’t pack your drinks full of calories.

#4 HAVE A LITTLE SNACK BETWEEN MEALS (THAT’S FLAVORLESS)

Seth Roberts discovered this trick, and what he did was he consumed a shot of olive oil or a glass of water with just a tiny bit of sugar between meals.

But you can go with a handful of almonds, seeds, berries, yogurt, anything that’s essentially flavorless – doing this once a day will significantly reduce your appetite and it’s a great addition to many weight loss regimes.

It might sound weird, but there’s a science to it. Doing this apparently can regulate your levels of ghrelin, a hormone linked to hunger, by weakening the connection between flavor and calories.

That’s why the snack must be really bland, and you shouldn’t consume anything else but water for at least an hour prior to and after the snack.

#5 EATING MORE SLOWLY (YES, IT WORKS)

As you’re chewing and swallowing food, there’s a big delay before the moment you swallow it and the moment you get any satiation from it. This delay is usually about 10 to 30 minutes long, and because of it, a lot of us tend to eat way more food than we actually need. And guess what – the faster we eat, the more we tend to indulge, and the more we tend to overeat.

The solution? Chew all your bites at least 20 times. If you just follow this simple rule and stay conscious of it, you’ll be able to eat more slowly and you’ll give your mind the opportunity to catch up with your stomach and make you feel fuller much earlier than you normally would. You’ll also get to enjoy your food more as you get the chance to savor it. It’s a win-win!

7 Essential Tips Before You Start Your Weight Loss Journey

weight loss

Hey Angels and Alphas,

Whether this is your day 1 or day 100 of your weight loss journey, you’re probably well aware losing weight is no walk in the park. You don’t just need the right resources and execution, but you also need the right information and the right mindset.

You might be on a successful diet and a great exercise regime, only to end up gaining back what you lost and then some – all because mindset or information were lacking their vital presence in your regime.

If you’re like everyone, you’ve probably wondered why diets don’t work permanently. Diets produce the exception to the diet rule – that they may work in the short term in obtaining a quick result, but once you’ve attained it, that benefit is lost.

The root problem is the dieter doesn’t know they have a problem. There are so many diet programs out there that can Starbucks your weight right out of your goal range.

But when information is right there, organized in front of you, and always available to bring your mindset on track to where it’s supposed to be, you’re guaranteed to win.

For this reason, let’s talk about 7 of the most vital, essential tips you should know before you take the first step on your journey to your dream body and goal weight.

#1 SET YOUR GOAL… and get excited about it.

Think about an end destination in which you’ve achieved what you want and you feel better than ever. For some, this could mean fitting in your old size 4 jeans. For others, this might mean losing enough weight to stay healthy and have energy for playtime with your children.

You decide how big or small that goal is – but you have to make sure it’s a goal you can get excited about when you imagine yourself already having achieved it.

#2 FOCUS ON INCREASING ENERGY LEVELS (at first)

This does not mean along the lines of exercising. It simply means get out and do things that will cause you to feel great. If walking around the block sounds enjoyable to you, take a walk.

Energy is motion, and the more you move, the more energy you’ll have. By starting out slow with brisk walks, and then moving on to a friendly team sport, and finally hopping on that treadmill in the gym, you’ll follow a natural progress that will keep your energy levels where they need to be.

#3 HYDRATION, HYDRATION, HYDRATION

Keeping up your water intake and avoiding sugary drinks (that cause you to put on more weight) is probably rule number one in the weight loss world. Hydration is vital to all bodily processes, and especially when you start working out, you’ll notice that you’ll start needing a lot more water than you usually did.

#4 DON’T CUT OUT “BAD” FOOD… ADD NEW, HEALTHY OPTIONS TO YOUR WEIGHT LOSS DIET.

If you love fried chicken, for example, you can still eat it, but cut the batter and don’t eat it with all of that breading on it. Some diets will advise you to stop eating foods such as banana bread desserts or chocolate brownies. If you love them, don’t neglect them. It will only cause temporary weight loss and lead you to a cycle of self-deprivation, cravings, and overeating.

The best weight loss advice someone could give you is to try out new, healthy food options every week and discover new healthy recipes that can fuel your body for the journey you’re about to go on… deprivation won’t do that for you.

#5 READ (AND UNDERSTAND) ALL FOOD LABELS

And we’re not just talking about checking out the protein, carbs, and fat contents on a food label. We’re talking about watching out for added sugars, sweeteners, chemically-processed ingredients, and other substances that are not only counterproductive to your progress, but will actually backfire on you hard.

#6 HEALTHY SNACKS ARE BOTH DELICIOUS AND PRODUCTIVE. ALWAYS LOOK FOR NEW OPTIONS!

If you have a hectic lifestyle and don’t think you can fit in a lot of healthy low fat and healthy snack choices all at once, then try to break it up every day.

For example, you could have a low-fat breakfast, a low-fat snack in mid-morning, a piece of fruit in the afternoon, another low-fat snack around five (however many you are allowed), a chicken breast or lean meat dinner, and then a low-fat dessert for, well, dessert.

It is better to eat five (small) healthy meals a day than it is to eat three large meals as this will keep your metabolism going. Burning fat and losing weight are best accomplished through consistently consuming quality calories throughout many meals. That’s why healthy snack options such as protein pancakes, nuts, Greek Yoghurt, celery sticks, flax seeds, and others will go a long way to not only helping you fuel your body with quality calories, but also satisfy your need for sugary sweets and quick dopamine.

Healthy Options for Increasing Your Carb Intake

weight loss

Hey Angels and Alphas,

Carbohydrates are the body’s main energy source, and they’re absolutely vital to regulating every bodily process from thinking, to breathing, to high-intensity weight loss training.

Unfortunately, carbs sort of inherited the “bad” label from fats, and now they’re the subject of myths, misalignment, and misinformation all throughout the fitness community.

If you decide to cut down on carbs drastically, this will most likely leave you feeling sluggish and desperately craving sugary and sweet treats.

But the truth is – carbs aren’t created equal. While processed carbs lead to energy crashes and blood sugar spikes, whole food sources are actually amazing sources of micronutrients and satiating fiber.

And with experts recommending about 50% of our calories (on average) should come from carbs every day, you’re probably left wondering – what *are* some healthy options that I can always resort to when looking for an energizing meal?

LET’S START WITH PASTA AND BREAD.

Bread and pasta, most of the time, get a reputation in the weight loss community for being “bad” carbs. But that’s simply not the case. They’re both complex, budget-friendly carbs that can provide our bodies with necessary boosts of energy. That being said, whole-grain options that are packed with more fiber, micronutrients, and not to mention, protein, are obviously superior to white flour products. And even more so, the latter can actually be useful if you need some quick-digesting carbs for your next run.

The key here is to balance these carbs with protein, fat, and veggies, so we can provide a variety of nutrients and keep our bodies satiated and our blood sugar levels stable.

POTATOES ARE ALSO A GREAT PICK.

Potatoes (and sweet potatoes) are easily-accessible, complex, nutrient-dense carbohydrates. They’ve got all the fiber, vitamin C, and potassium you might need, and they’re so versatile it’s crazy. In Casseroles, in salads, baked topped with guacamole, as additions to soups and salads, mashed, there are so many healthy and delicious meals you can create with potatoes, you can write a book about it. And people have!

LET’S TALK ABOUT BEANS

Beans are such a great protein source and a food beloved by weight loss enthusiasts. And they’re a starch. And they’re full of complex carbs. AND they have gut-friendly fiber. What can’t beans do? They’re great in chilies, dips, salads, stews, pastas, soups, tacos, everywhere! Just always make sure to keep an eye on their sodium content and rinse them before you use them to cook your meal.

WHAT ABOUT QUINOA?

Quinoa is all the hype right now – a nutritious seed that has become super popular in the health and wellness community. It’s supposed to be a pseudocereal (?) basically meaning it’s prepared and eaten like traditional grains.

Although it’s a high-carb food, it’s also an amazing source of protein and fiber, as well as being rich in countless plant and mineral compounds. Due to being high in protein and fiber, it’s also very satiating and touted as a weight-loss jewel. Not to mention, it’s gluten-free.

*A NOTE ON MAKING BREAKFAST COUNT

Start your day off right – with a quality carbohydrate at breakfast. Carbs aren’t only amazing when you need to revitalize yourself after a grueling training session, but they’re also fuel for whenever you need it. With combined with the right amount of protein and fat, they each have their place in a great, satiating, well-rounded meal. If you reach for oatmeal with fruit and nuts (or nut butter), or a whole-grain bagel topped with an egg and sliced tomato, you win breakfast – and you win the day.

**WHY YOU SHOULD ALWAYS BE SNACKING ON FRUIT IF YOU WANT TO LOSE WEIGHT

Fruits are also amazing carbohydrates – they contain natural sugars packed around other healthy nutrients such as vitamins, minerals, and antioxidants. Apples, bananas, pears, berries, and other portable fruits can become an amazing snack when paired with a handful of almonds or some Greek yogurt.

To conclude…

If you want to keep your body energized, revitalized, and healthy, you need to eat enough high-quality carbs. (High-quality carbs = minimally-processed carbs.)

But as with any nutrient, you have to look at the big picture of what else you’re putting inside your meal. When combined with lean proteins, healthy fats, and more fruits and veggies, you’re basically creating a plant-lead diet that will turn you into a much more lean, healthy individual. With a diet like that setting you up for success, you can even afford to squeeze in the occasional cup of ice cream.

How Many Carbs Should You Eat in a Day for Weight Loss?

weight loss

Hey Angels and Alphas,

Even though we know carbohydrates are vital to our fitness progress and well-being, and that they’re the body’s main fuel of choice, there’s still a lot of confusion about how many carbs you should eat in a day.

When they’re broken down, carbs provide us with much-needed glucose, which travels through the bloodstream to support our cells, muscles, tissues, and organs. Everything we do from breathing to weightlifting is fueled by glucose…

…but how much carbohydrates do we need a day to lose weight?

Let’s start off with a good rule to follow – kinetic thinking.

Kinetic thinking implies that the more carbohydrates you eat, the more possible you are to feel energetic. This is not to say that eating too many carbs may make you feel sluggish come lunchtime. Actually, eating too few carbohydrates can help you feel lethargic and drowsy. Consuming the right amount of carbs is vital to the weight loss process.

That being said, how many carbs need to lose weight varies from person to person and from diet to diet. The first element in deciding on how many carbs you need to eat every day to lose weight is to understand your metabolism and its role in your weight loss efforts.

Metabolism is a biochemical process that involves the reactions of specific molecules in the body.

To be more technical, your metabolism is the process by which the body produces and uses energy. In terms of weight loss, metabolism is the process by which your body converts food into energy, as opposed to fat production, which is the process by which your body converts food into fat.

Two main factors affect your metabolism and both will contribute to what you can eat and still be able to lose weight.

The first factor is your thyroid, which is responsible for your metabolism and plays a role in the functionality of almost all the body’s processes.

The second factor is insulin, which is the hormone produced by the pancreas. Insulin levels play a crucial role in the body and rise and fall throughout the day.

While we touched on the importance of hormones, here is an important hormone that should get a close look – PYY, or the physical reward hormone, is released by the hypothalamus, and helps the brain know when you have eaten enough food. It is the signals that PYY displays to the brain that helps us to know when we have eaten sufficiently.

As was pointed out in the last section, energy comes from glucose, the simplest form of carbohydrate. Let’s try and visualize the way the human body uses different forms of carbohydrates.

Carbohydrates are broken down to produce the energy our bodies need to function. Our bodies burn carbohydrates in much the same way that engines utilizes gas. Carbohydrates are turned into glucose, a sugar modification that is transported from the intestinal tract into the blood. When blood contains glucose, the pancreas begins to produce insulin. Insulin levels are affected by the number of carbohydrates in your diet (as well as the types of carbs.)

Carbohydrates found in fruits and vegetables break down slowly and do not cause the same rapid spikes in blood sugar and insulin production that processed carbs cause.

So how many carbohydrates do you need to eat a day for weight loss?

Let’s say your target calorie intake for the day is about 1,600 calories. If you want to eat around 50% of calories from carbohydrates, this means you’ll have to aim for around 200g of carbs a day.

The better their quality, the better the result, obviously, and the more complex they are, the less chance there is that they’ll instantly turn into part of your fat stores.

The other element that needs consideration before you find out how many carbs you should be eating is your current physical activity level, and your carb intake should look something similar to:

  • Very light training program / active lifestyle – 3-5 grams of carbohydrates / kilogram of bodyweight
  • Moderate-intensity training program – 5-7 grams of carbohydrates / kilogram of bodyweight
  • 1-2 hours of high-intensity exercise a day – 6-8 grams of carbohydrates / kilogram of bodyweight
  • 3-4 hours of high-intensity exercise a day – 8-10 grams of carbohydrates / kilogram of bodyweight

To conclude…

Remember, carbs are converted to glucose, a form of sugar that enters into our blood. Normally, our bodies burn the sugar from carbohydrates before the fat and protein forms of carbohydrates. Therefore, if you want a pizza slice, go ahead and enjoy it, but try not to overindulge as eating too many may result in your blood sugar levels spiking too high, resulting in insulin production, and more fat storage in the body.

And as you can see, if you keep a close eye on how many carbohydrates you are eating during the day as well as limiting the fat and protein forms of carbohydrates, you will be well on your way to achieving your weight loss goals.

The Only 2 Reasons Why Your Diet Doesn’t Work

weight loss

Hey Angels and Alphas,

We’ve all heard of them – the news about the latest diet or trend that promises fast and safe weight loss results. And with obesity being the number one cause of disease and death in the USA and in the world, it’s no wonder there are so many fads and trends popping up trying to teach us how to lose weight.

And with obesity being the number one cause of chronic problems, it’s only logical we go down to the root cause and ask ourselves “well, what’s the main cause of obesity?”

Carbohydrates are the main cause of obesity. There’s a clear correlation between diets high in processed carbohydrates and weight gain. The human body evolved to eat natural, fibrous carbohydrates such as fruits, vegetables, and whole grains.

Eating cooked carbohydrates switches your digestive genes into fat-digesting machines and it is not natural for your body to have processed carbohydrates. In the developed world, people eat far more processed (junk) food than is called for in the original diet evolution intended for you.

These extra amounts of starch and sugars rations our muscle cells, causing them to shrink in our evolved design. The result? An overweight skinny person.

Eating less starch and processed carbohydrates really can help you lose weight fast and safe – if there ever was a way.

So next time you’re paying attention to one of these fad diets, which are supposedly going to make you lose weight fast and safe (by starving your body of nutrients and energy,) ask yourself – does this diet tackle the main root cause of weight gain?

And remember, when evaluating the potential effects of any weight loss diet, always go back to these 2 main concepts:

If your diet isn’t working for you, it’s most likely because it’s…

UNNATURAL

An unnatural diet program is defined as one that focuses on foods which we haven’t evolved to hunt, gather, or grow. Unnatural diet programs are often all about creating massive calorie deficits that starve your body of energy.

An unnatural diet program causes muscle tissue loss, and in turn, a slower metabolism. This means that once you go back to your regular eating structure afterward, all those old fat cells will keep repeating the cycle of coming back and disappearing.

Unnatural diet programs often give you an exact point or goal weight to chase instead of outlining a framework for you to adapt to.

They’re all about achieving a specific result in a given deadline, and that’s where the problem with them arises – they’re not natural habits and changes we can apply to our lifestyle to achieve a specific result, but instead are focused on stopping the adapted positive behaviors once the metrical goal is achieved.

UNSUSTAINABLE

Even though unsustainable diets have their roots in being mostly unnatural diets, sustainability has a lot more to do with your mindset than your food choices.

Most weight-loss diets, fads, and programs are all about bringing a few scientists together and use their influence and expertise to create a one-size-fits-all solution that doesn’t take into account your current situation, lifestyle, or goals.

It takes time for a person to adapt to a weight loss program and vice-versa. But the end goal of a sustainable program is to find an approach so friction-less and painless that you can stay on it (and actually even enjoy it.)

So forget about the fad diets, exercise tapes, star jumps and crunches, constant switches from one workout to another, and all the promises of fast and safe weight loss results.

Don’t spend your time and money on trends and programs that don’t take into account the sustainability and holistic nature of a well-thought-out weight loss approach.

Focus on slow changes. Experts all agree that healthy weight loss is about making slow, incremental changes to the way you eat and live.

Forget about shortcuts. People should spend time looking for their personal Holy Grail of diets, and it’s understandable that they have to go through a few bad ones to find it. But most people never leave this cycle, and they always want a diet that’s a quick fix. We’re all guilty of it. We all want overnight success, or at least success in the next 8-15 weeks, or about the length of the average fitness program. But this mentality will only hold us back and make us repeat the same mistakes over and over – don’t let that be you.

Remember it takes time and patience. It could be months before you’re finally where you want to be – it could even take years. But if you find a diet that’s natural, sustainable, and in turn, enjoyable, the destination will not matter because the process is where the real growth is going to happen.

The Truth Behind ‘Sugar-free’ Foods for Weight Loss

weight loss

Hey Angels and Alphas,

Whether you realize it or not, in today’s diet-conscious society, many people are under the false impression that low-calorie and “sugar-free” foods are somehow the “safe” option when trying to lose weight.

People believe that since low-fat and fat-free programs are not naturally discernible on the labels, they’re somehow safe and effective. This notion may seem overly optimistic to some, but it’s a total myth.

The number one health threat in the United States is being overweight.

Studies suggest that over fifty percent of all Americans over the age of twenty-five are either overweight or obese. Obesity rates are higher in certain pricier destination states: typically states with greater obesity problems tend to coincide with states that comparatively display lower interest in online searches for weight loss programs.

Whether a program is designed to help you shed a few extra pounds or to start a weight-loss journey of a couple dozen pounds, there’s always going to be the element of cutting down on sugar.

Healthy and natural weight loss happens through portion control and exercise, and that’s completely normal, but cutting down on sugar is often the first step taken in portion control.

One of the drawbacks to ‘going sugar-free’ is the human brain’s inability to differentiate between sweetness and the many different tastes associated with other ‘sweet’ foods.

The usual ‘sweet’ flavor associated with foods like carbonated drinks includes syrup, molasses, and applesauce, often at fifty percent concentration.

Besides the monosaccharide glucose, these sweet substances also contain other simple and polysaccharide fatty acids (saturated fat) and amino acids (protein), as well as vitamins and minerals.

But would you be surprised to learn many low-calorie or “sugar-free” foods contain more added sugar and generate a worse insulin response in your body than foods high in sugar?

The most common combination of sugar and additives include aspartame and aspartyl, and many of these sugar-free foods include additional additives like sweeteners, emulsifiers, and preservatives. And not in small amounts, either.

So what can you do about it? How do you avoid falling into the trap of “sugar-free” foods that actually halt back your weight loss progress?

When it comes to soup or appetizers, sugar-free is pretty much always good! Unless they are chock-full of added ingredients, soups and appetizers can be low in carbohydrates and sugar. Minestrone and Barley Broth soups and V Due soups house many vegetables that will work well with your digestive system (and not to mention, they’re quite filling.)

Another bonus is that some soups, like V Due, carry barley bran inulin, an important source of fiber.

Go for Low-fat Cheese! Unless it’s an ‘ido’ variety and you absolutely cannot do without it, the fundamental difference between cheese and low-fat cheese is that you will never see nearly enough fat on the labels. Low-fat cheese, such as cheddar, has two to four grams of fat in a half-ounce portion – not the slimmest amount in the market. ‘

There really are two rules associated with cheese: low-fat and extra-low-fat. Cheese made with whole (or reduced fat) milk generally has lower saturated fat than the same size portion of the cheese with less favorable fat, sodium, and cholesterol. However, cheese can be a healthy addition to most diet programs. Parmigiano-Reggiano is low-fat, rich in calcium variation, and it even helps to lower blood pressure.

Extra-low-fat cheeses like Ricotta contains higher saturated fats, as well as cholesterol and sodium. As a bonus, they are also higher in calcium, which is known to lower total cholesterol and LDL cholesterol – the bad types of cholesterol.

Master Label Deciphering! When buying quick weight loss products and meals, make sure you read the label carefully and try to examine the way at which these foods were processed. If it says “low-cal,” “no salt,” or “no sugar,” make sure that’s also reflected on the nutrition label.

Making & buying quick weight-loss products takes time, so don’t be quickly and painfully picky of labels and ingredients.

If you want to lose weight, one of the best things you can do for yourself is to make sure you learn how to read and understand labels.

Eating for weight loss is all about taking the bottom or the first few ingredients off of every food package you purchase. Recognize those ingredients that are EVERYTHING (including harmful sodium, additives, and added sugars) and remove them from your daily routine.

The better your food plan is for natural weight loss (instead of chemically-manufactured or processed foods), the better your results will be and the healthier you and your body will feel.

Weight Loss Basics – 8 Ways to Make Your Meal Plan Work for You

Hey Angels and Alphas,

We know it for a fact – there’s no single diet that works for everyone.

Even some of the most popular diets fail for many people, either because people don’t like them enough to stick to them or they don’t follow them properly. The good news, though, is that you can overcome these issues with some planning and, once you do, you’ll find that your diet works far better than you ever imagined it could.

Here are some expert tips for planning your diet – the backed-by-science way.

#1 Plan your menus throughout the week.

If you set aside some time every week to plan your meals, you’ll have no need to resort to impulse buys or fast-food, and you’ll have no need to fight cravings. If you have a list already prepared, there will be no more thinking about how you’ll make it to the store. Eating meals accordingly (following a pre-made menu) will also make the cooking of your food easy, especially if you have a busy lifestyle and have a tight schedule.

2. When it comes to your menus, keep them detailed and specific.

Make a couple of shopping lists, get the supplies you need, and get to the store. That’s how you pay for your meals. It’s a good idea to come prepared to the store so you can just pick up what you need without having to go back and get more and more of the things tempting you at the store. And make sure you try to buy only what’s on your menu, if possible.

3. Make your menus with easy to cook/prepare ingredients.

You should have enough materials to cook everything that’s on your menu for the week. Make menus with the ingredients you need in a matter of a few minutes, if possible. Get a few opinions on the ingredients you’re going to need for each meal – cooking shows and cooking tutorials online will give you all the more info on how ot make your meals more delicious and less costly.

4. Keep your diet varied and always introduce new healthy options.

You need to introduce variety in your diet. Whether you are following the South Beach Diet or the Mediterranean Diet, you should try adding new fruits, veggies, and healthy options to your diet pretty much every week. We all fall off the diet bandwagon, for one reason or another, and that is pretty much common to the people on a diet. The best way to overcome this is to mix up the meals you eat each week. For instance, the South Beach Diet has a great diet plan that essentially allows you to have three meals of around 400 calories a day, with three snacks of around 100 calories each. This means you never really feel as if you are deprived or as if you need to be on a diet at all.

5. Do not bite off more than you can chew. (Literally)

You don’t have to be a dietician to know that if you deprive your body of a particular food group like proteins, for example, it is going to rebel. And the best way to tame the rebellious part of your body is to eat the food you like in small quantities and go easy on yourself once in a while. Sure, you may be very selective with your diet for the rest of the day, once you’ve had that one splurge, but, on the other hand, if you have a smaller piece of cake or a slice of pizza, you can’t have a huge, fatter piece of cake the next day – not unless you’re planning to go overboard.

6. Make the commitment to stick to your diet!

Getting on a diet and sticking to a diet are two different things completely. You should never think of going on a diet just to achieve a result and then forget about it. Once you’ve reached your desired weight, you can definitely sling your hook a little bit, but defeating yourself is not the answer. Think of your diet in terms of lifestyle changes that will not only get you the body of your dreams, but allow you to keep it. So if you stay on your diet once you’ve achieved your goals, you’re making it a more difficult target to get back on it in the future.

7. Drink lots of water!

Did you know not getting enough water could be a driving factor of obesity? When your body is dehydrated, it becomes less and less efficient at removing waste. It can also make you build up heat – a reaction to water restriction – which can also be detrimental to your metabolism. It is better to drink the recommended 64 ounces a day.

8. Get physical!

The amount of exercise you get should match your calorie budget. The more you sweat, the more you burn calories and fat, the quicker you eliminate those accumulated fat stores. Exercises like brisk walking (but not too quickly), cycling, and swimming are great for you and you don’t have to be a member of a gym to get a fair amount of exercise.

Best 20 Foods for Male Fitness

In the pursuit of fitness, many involved factors include special diets, food supplements and drugs, and unique workout sessions. Perhaps the most important thing to change to achieve male fitness is your dietary habits.

On the other hand, it may not be the first time to come across this advice, yet it hasn’t turned out well. The answer is simple – the change is not about avoiding specific foods but making good choices in the right proportions. Healthy living, therefore, is a combination of eating habits that creates a smart way to acquire the needed body nutrients as required.

This article is geared towards the top 20 food items you can consume to ensure male fitness. More so, depending on what your energy requirements are, men can enjoy a blissful journey to fitness and weight loss or gain where necessary.

Best Foods for Male Fitness

1.     Salmon

Salmon represents a particular category of seafood containing the omega-3 fatty acid, which is an unsaturated fatty acid that is healthy for your heart. These unique fatty acids can slow down memory loss, especially for men tending towards old age. Other benefits include the overall health boost, age boost, and keeping the heartbeat rate in a steady flow.

Also, Omega-3 fatty acids ensure that all arteries and veins are free of all kinds of blockages. Moreover, the chains of polyunsaturated fatty acids in salmon fish correct the harm that saturated fatty acids may have caused over time. Otherwise, retaining the saturated fats tend more towards obesity, which is not healthy for men’s and women’s fitness.

Apart from this kind of fish’s extra benefits, it can also be an excellent protein source, eating the right proportion. For instance, a 3-ounce cooked salmon contains up to 121 calories of energy, perfect for building the right muscles without storing up excess fats. This level of consumption also ensures that your carb to protein ratio also remains within the recommended limit.

2.     Blueberries

Blueberries supply the best nutrients you need from taking fruits as they are easily blendable into other significant meals such as cereal. Or, if you like, you can blend them with other fruits in a smoothie, which further makes your combination richer. The most critical medical benefit of taking blueberries is the presence of antioxidants.

These exceptional agents are responsible for fighting free radicals that accumulate and invade the body towards old age. By the way, the free radicals and chiefly responsible for many illnesses of older age, such as cell or tissue damages, proneness or vulnerability to diseases, and early aging. Therefore, as you grow more, you need to stay close to blueberries, among other fruits.

3.     Oatmeal

Oatmeal contains the number one item of your diet, which is the whole grain that should take a significant share of your diet. The best choice of breakfast you can make is a bowl of oatmeal with the addition of blueberries. One significant benefit of oatmeal is a healthy supply of energy for a long day ahead. It would be best if you had this energy to keep you going.

Also, the whole meal delicacy has a way of also helping you cope with your body system’s immunity level. Also, oatmeal can effectively reduce the possibility of heart diseases while helping your weight loss along the way. The zinc content in the food is responsible for boosting immunity, while the fiber aids easy digestion.

4.     Tomatoes

A meal containing tomatoes ensures you have all the aphrodisiac contents that you may need. In the past, tomatoes are often referred to as “love apples,” and we rank them high here because of their lycopene content. Besides, the food is specially made to achieve sexual health while also containing antioxidants as contained in its red color.

Tomatoes-containing diets can also help you overcome common diseases such as prostate cancer for men. The cure against prostate cancer is a medically proven cause for men to achieve wellness and fitness. However, note that eating tomatoes raw is not as nutritious as cooking them a little bit. Besides, it can be a great addition when combined with other kinds of food. This combination can be the right choice for athletes and men who still engage in sports.

5.     Broccoli

Each cup of broccoli contains up to 31 calories of energy supply, and you can take one or one and a half serving per week. While contemplating the right foods to combine for male fitness, broccoli stands out as the fleshy green fruit and vegetable. More so, this food contains a relatively high level of calcium, iron, fiber, and vitamin C. By implication, and it can enhance blood circulation, stronger bones, and the ability to fight colds.

Professional nutritionists recommend adding broccoli to your choice of vegetables as an alternative to fried foods. Amazingly, you can take raw or add to spicy foods such as pizza or stir-fries, all to an unforgettable taste. On the contrary, many men try to shy away from broccoli, claiming not to “like it.” But you try it out and watch out for the difference.

6.     Yogurt

A cup of yogurt gives you up to 154 calories of energy, and you should take that three times a day. It contains more than milk and some unique converted chemical ingredients that can enhance helpful bacteria in your stomach. These bacteria help clean up any harmful substance in the digestive system, ensuring you don’t fall sick due to infections.

Some studies even show that those who take more yogurt are less likely to catch a cold. Yogurt also contains a great deal of calcium for healthy bones and teeth. Another advantage of the calcium content is burning fats and keeping you satiated to a great deal. However, watch out for the sugar and high-fructose content of corn syrup.

Conclusion

In summary, the six examples of food items above are excellent choices for male fitness. As lovely as the food choices and combinations are, it has also been approved by medical and nutritional experts. Try out these 6 foods to enhance your fitness chances and keep a regular duty on the food—all the best in your fitness ride.

 

Best Male Fitness Apps in 2021

male fitness

Male fitness is a very lucrative choice of fitness and health professionals alongside those who want to achieve wellness. One of the provisions of fitness for men is the use of fitness apps that keep records of your calorie intake and give proper counsel. They also monitor your progress and encourage the needful strategies to effect a change and build healthy habits.

Furthermore, the apps can log in to some exercise statistics and help create essential goals with strategies to achieve them. Some of these tools can also integrate other apps to integrate the workout schedule and keep a helpful library with unique skills. It also counts your calorie as you eat and produces a comprehensive list to help your workout plan. This article expounds on the best apps at your disposal for Android and Apple apps this year, 2021.

Best Android and Apple Apps for Male Fitness

1.     My Fitness Pal

My Fitness Pal is an excellent choice of the app ahead of many other IT tools as a top publisher tool for many possibilities. Some of the benefits of this app include logging into a restaurant menu to choose foods. It stores up to 6 million food types while integrating some other essential apps and devices to serve users’ best experience.

This app can log not only your food intake but also the rate of your physical activity. Moreover, it can customize these services according to your health needs while helping you stay fit through 350 types of workouts. Users can be sure of fanciful features as reviewed by over half a million other users on the iTunes store. This app is rated as the overall best male fitness app in 2021.

2.     Daily Workouts Fitness Trainer

One of the most outstanding Daily Workouts Fitness Trainer features is the zero cost basic service to committed users. Also, it has home-based workout sessions, which is a beautiful service for beginners who wants to try out. Besides, the users with no assurance of the exact workout length can try out the variable-length option with the freedom to choose the most suitable one.

Furthermore, this app is usable at home for men who can only spare less than 30 minutes to keep fit. So, if you cannot afford the membership registration at the gym, you can enroll for virtual Training through the male Daily Workout Fitness Trainer app. This app’s development also comes with a professionally crafted resource that contains inputs from over 95 workout moves to get into the best shape.

3.     Zones for Training

Zoom for Training is the best choice of male fitness apps that is compatible with the Apple watches. It has fantastic features that more experienced users find very helpful and productive. The app also gives you feedback on the fat-burning activities you partake in and the expected effect on your system.

The Zones for Training app also integrates with the Apple Watch to measure your heart rate and give you appropriate counsel. For instance, the heart rate tracking by the app can measure your cardio fitness and strength level. Using this app at the primary level also demands no payment, while a premium use of the app may require some payment.

4.     Fooducate

Have you been wondered to know all about the nutritional components of a food item? What if you’re able to do that with just a click? Fooducate is your answer as the app can give a rundown about a food’s nutritional data when you scan its barcode. The app users also have access to full-time community support for a better experience than they would have had. It closely monitors your health through the food you take, being an integral part of male fitness.

Meanwhile, it displays the food item’s macronutrient in simple charts with which you can decide on the food. It also has an easy-to-understand food grading system. Since the app’s launch over a decade ago, it has gained prominence as the best app for monitoring your nutritional intake through barcode scanning. Fooducate can tell you if youre taking the right nutrients in the right proportions.

5.     YogaGlo

As the name implies, the app is specially designed for a fantastic yoga experience, where you learn yoga training basics. It is also beneficial to advanced yoga students as it can be tailored to meet different workout needs. At times, the requirements to meet your workout plans may be missing some vital parts like sleep, reduction of stress, or more strength training. The YogaGlo is a critical tool to analyze such needs and guide you accordingly.

The app also connects you with professional yoga instructors who are more than glad to lend you a hand. More so, you can download your favorite yoga classes for offline use without Wi-Fi. Also, the app allows you to collect useful fitness data that are transferrable to other apple devices.

6.     Sworkit

Workout starters who are fresh in the pursuit of male fitness can begin with the Sworkit, which has many customizable workout exercises. For instance, the app allows you to create cardio, strength, fitness, and yoga workouts to suit your daily schedule. Besides, it also allows you to integrate other similar apps towards the same goal. Whereas you can tell it the amount of time you want to workout, and the app automatically creates a helpful plan.

Sworkit does not require you to be in a gym or require any equipment at that. Amazingly, you can connect with professional male fitness trainers in one-on-one, highly productive coaching sessions. Not only can beginners use this app, as users progress, advanced users can also find Sworkit as one of the most profitable apps to use for male fitness. The app is available on Google PlayStore and iTunes.

Conclusion

Other exciting plans are very profitable for male fitness if only the user does due diligence. Some of the other apps include the JEFIT Workout Planner Gym Log, Headspace, PEAR Fitness Coach, and the 7 Minute Workout. Remember that these apps can track your daily physical activity, measure food intake nutritional contents and help you chart a course for your male fitness journey. However, the best way to optimize their benefits is to be disciplined with these apps and start from the simpler, affordable ones to premium services.

Best Ways to improve Male fitness beyond Age 40

male fitness

If you know what to do, nothing stops a man above age 40 to maintain and improve his male fitness. Some highly credible studies have shown that increasing the physical activities of men in later life can positively impact their health. For instance, improving physical activities may reduce the risk of cancer, cardiovascular diseases, and mortality altogether as life goes on.

According to a postdoctoral fellow in the US, when both younger and older men engage in at least 150 minutes of moderate activity or 75 minutes of vigorous activity in a week, it significantly reduces health risks. Some of the moderate activities may include house chores and gardening, while the vigorous ones may entail swimming, aerobics, running, fast-paced walking, and others.

Professor Barbara Resnick of the University of Maryland School of nursing also added that there are many psychological gains from getting active later in life. However, these benefits may vary, depending on the individual commitment and general health status. But committed post-40 agers can get less depression and more energy from male fitness schedules.

Therefore, this article guides you on helpful tips to begin or get back to full male fitness even above 40.

Essential Tips for Male Fitness above Age 40

1.     Talk to your physician

The first step to take before embarking on a male fitness program at age 40 and above is to talk to one’s physician. The purpose is for general health evaluation to have a better understanding of one’s health. In the absence of chronic health challenges and a sound physiological assessment, you can now gradually improve your workout schedule.

Therefore, your physician’s approval is the first positive step when you think of male fitness at age 40 and above. More so, you may also need to monitor the impacts of executing these fitness plans on your health over the next few weeks. Create a more regular appointment with your physician to know how you are faring before going too far.

2.     Take fitness easy

The first piece of advice is more of a warning to ease gently into male fitness. There may be a general notion that attaining or regaining full male fitness is a dash. But the reality is always that it takes a slow and steady movement to reach the set fitness goals. This understanding is more important for men in their 40s and above than for younger ones who can quickly recuperate.

When you set a weekly plan, start slow and go slow with gradual increments to avoid the risk of injury. Cooper University Health Care’s study proved that a 30 to 40-minute workout five times a week is the optimum recommended. A slow start may imply stretching well before every workout session, biking, walking on a treadmill, aerobic exercises, and appropriate weight training.

3.     Gain the right mindset

It would be best to have the right mindset to record any success with a male fitness program. When the chips are down, you may have to rely on the inward assurance of what you want and what you have to do to achieve it. Besides, having the right mindset from the start is like storing up mental energy to see you through the long walk.

Also, it is essential to identify and deal with all possible barriers along the way. Many times, both internal and external forces tend to challenge your resolve to go all the way to fitness success. At times, you may need a piece of expert advice to spur you on, while at other times, you may need to get some helpful apps. Remember to create an enabling environment too.

4.     Focus on Aerobics, Strength, Flexibility, and Balance in Male Fitness

In addition to the stated tips that can help you achieve male fitness success, you also need to focus on your workout’s most essential parts. For instance, it may take you to combine two or three workout schedules with building better aerobics, balance, strength, and flexibility. But these four main attributes should be your focus in building male fitness.

At above age 40, you should aspire to regularly do moderate aerobic activity for about 30 minutes per day. Besides, add a workout that can gradually build your strength through the strengthening of the muscle groups. The muscle-building should not be more than three times a week, particularly at this age. Finally, it would help if you endeavored to improve your balance at least two days a week.

5.     Carefully choose a specific workout

Building on the tip above, at the age of 40 and above, you cannot afford to do just all the workouts you see young men do. Otherwise, it is a subtle temptation towards breaking down or, worse still, a severe injury. “The Nia Technique” is a great book that can open your eyes to fresh ideas about specific workout routines.

You can also create a workout calendar with an exact schedule of specific workout choices. When you begin a new regime, monitor how your body changes and any side effect you’re feeling. However, note that except the side effect is tending toward complications after a few days, it is normal to feel the pain initially. And in addition to your regular schedule, try out new styles now and add more spice to the workout.

6.     Never miss out on your schedule

When you have found the right schedule and plan, the next step is to ensure that you stick to it to produce the expected results. More so, as we advance in age, there is the possibility that our muscles and tendons tend to become less flexible. Hence, while trying to get them back into shape, it must be done systematically with consistency.

Therefore, even if you can spare every day is not more than 15 minutes, it is essential not to miss that. At times, the consistency is the magic that makes things turn out the way you desire them, not the action in itself. To get you in the mood for a workout and not quickly get tired, practice the act of a short warmup before moving into the schedule for the day.

Conclusion

On a final note, from one training schedule to another in the walk of male fitness, all qualities are essential. However, this workout schedule requires consistency and diligence to hit the target. More so, learn to accompany your male fitness workout with the right choice of diets in a way that enhances your strength, energy, physiological and physical demands.

Healthy Habits for Male Fitness

male fitness

Male fitness is an essential part of men’s health and wellness, a good topic for most men. Essentially, men assume they know all they need to know when it comes to health and fitness. However, this assumption may not always be correct in all cases. And before the journey to fitness begins, certain information these men should have at the fingertips.

More so, by understanding their fitness requirements through this information, they can make better plans and harness efforts to achieve them. Below are some of the top tips to engage within the male fitness journey towards a productive end. This article addresses some of the fitness facts that men need to know and integrate to form healthy male fitness habits.

Healthy tips for male fitness

1.     Train your body to be flexible

Men often assume that women are the ones who need to be flexible more than women. But the fact is both sexes need a measure of flexibility to attain fitness. The essence of fitness is not to be able to squeeze yourself into a box. Instead, flexibility makes it easy for the body to remain in shape after it remains in a single position for so long. Parts of the male fitness parts to focus more on include the shoulders, lower backs, and hamstrings.

Otherwise, the muscles become tense and stiff, and it becomes hard to regain the initial position without a squeak. As a result, you may want to exercise your muscles more frequently so that you can stay injury-free, especially injuries that may be due to fatigue and stress. On the other hand, yoga and Pilate classes can enhance your flexibility while engaging the mental aspects.

2.     Take it slowly

The male fitness journey is never a hurry. Therefore, take your time but remain steady and consistent. There is an assumption that men’s competitive spirit on their ego may keep driving them more and more towards the goal. Healthy competitiveness is not destructive, only that if you push yourself too hard, you may cause unintended harm to the body.

Indeed, there are workout exercises that may take a gradual pace improvement, but not all. Therefore, the next time you hit the gym to take on a fitness plan, remember to take it slow. As the saying goes, “slow and steady wins the race.” For instance, in weight lifting, it is not about the speed but the other skills to lift the load the right way. Also, the slower you get with the lifting, the better your chances of carrying it because your muscles have more time to stiffen up.

3.     Get the Muscle building basics right

Many people are often persuaded to build muscles because they saw it in someone else. However, a professional personal trainer puts you through the essential muscle-building tools. The first step in this direction is a complete upgrade of your caloric level, including proteins. As you begin to execute the fitness plan, keep your focus on the more compound and somewhat complicated but related procedures

Remember also that the growth you intend to see in your body and muscles don’t just happen because you are in the gym. Muscle growth also continues outside the gym, which trains the body to execute the plans and stay feet carefully. Besides, as you carefully observe the basic rules, don’t leave out rest in your sessions.

4.     Choose your supplements wisely

After the exercise or workout session, some trainers may recommend taking some supplements to recover swiftly. This boost of your energy level also has to carry other benefits. For instance, in the case of protein supplements, Creatine can supply the needed strength and muscle building proteins to boost the size and strength of that body.

However, after the supplements are exhausted in some other cases, you may have to return to your old self. Therefore, the recommended supplements, in this case, are the natural products that keep you up and running. Peppermint is one of the boosters that male fitness experts recommend to you.

5.     Be creative and innovative

I agree that it can get very tiring when you are undergoing the same routine repeatedly. But that’s more reason why you should always be seeking better and more effective ways of doing things. This step is called innovation. Creativity helps you think outside the box and do things in a way no one has ever thought of or implemented before.

At times, being creative and innovative is not about doing something entirely new but doing them in new ways. At times, these new methods arrive out of curiosity or necessity to do better. It would also be best if you kept the focus on flexibility, strength, and balance as the key areas to improve. Even if you work out on your own, explore different tools, apps, and video training sessions.

6.     Have an all-inclusive approach to fitness

The term “male fitness” encompasses a couple of essential parts of human health, such as physical, emotional, and mental wellness. And to optimize the gains of these recommended procedures, one must acknowledge the need to use draw strength for all three aspects. In other words, without a holistic approach, techniques, methods, and tools may not profit the user much.

On the other hand, with a holistic approach, the man effectively reduces stress through a yoga session. Besides, a holistic approach to male fitness can also help deal with specific ailments with psychological connections. That is, you can reduce stress, bone health, breathing speed, blood flow, and other branches of holistic health.

7.     Take a rest

Resting is another weakness that men often have. Whereas resting itself is an item in the workout plan and program. The rest period affords you to not only relax your muscles but allow them to recover slowly. For instance, your workout schedule maybe likes 3 or 4 times a week, while the other days be used to rest and recuperate.

Failing to rest eventually burn you out, and sap your motivation, which are your treasures to achieve your goal. Also, resting implies that you can recover well enough to start afresh after taking the necessary rest. Moreover, let your resting period be restful. Stay hydrated, feel well and avoid strenuous activities before you hit the gym.

Conclusion

On a final note, you have enjoyed tremendous workout plans towards male fitness from all forms. Don’t forget that these processes are a product of time and diligence. Therefore, be prepared to take the right chances toward achieving your set goal. You would be glad you made the sacrifice.

10 Foods to Avoid for Male Fitness

male fitness

Male fitness agrees with a lot of food items, which are not strange. However, certain food items can cause more harm than good in your fitness journey. More so, these food items may contain substances that slow down the process of your fitness and recovery. Therefore, it is recommended that before you hit the gym, you need to know which kinds of foods are entirely a no-no for you.

In the least, picking the wrong diet can make workout sessions very difficult because you may feel heavier than usual. In the long run, it may completely sabotage your efforts in the gym while drifting you in the opposite direction of your workout plans. If you choose to proceed that way, you may experience stomach ache or constipation, which may wear you out without completing your daily plan.

Solid Foods to Avoid before Hitting the Gym

This article examines some of the articles you need to avoid to stay safe in your workout sessions. Male fitness requires unique approaches, especially concerning sugar content and the energy requirements to do specific work in the mill.

Kindly note that avoiding these foods does not imply that they are poisonous to your body system. However, the body’s effects may be detrimental to the male fitness regime, especially when taken in high amounts. Let’s lookout for some of the specific foods to reduce or altogether avoid.

1.     Flaxseed

Flaxseed is not a portion of bad food, as it contains fiber, an essential ingredient for easy digestion and replenishment. However, a high amount of flaxseed can bring much gas into your tummy and get you all bloated up. This feeling definitely won’t allow you to engage your workout effective. Generally, there are two significant reasons why this flaxseed does not work for you.

The male fitness experts recommend avoiding high fiber foods two hours before or after a workout session. The second thing is that processing the fiber through baking may further complicate the food’s usefulness and should therefore be avoided.

2.     Fast Food

The need for carbohydrates and proteins does not imply loading up on fast food such as burgers and fries. Particularly so, these food items also contain a high amount of fats and take not less than four hours to digest fully. In other words, within the hours of digestion, your body draws the energy away from the muscles to help the metabolic process.

Besides, these junk foods also contain high sodium levels that can interfere with the concentration of the internal body fluids. When this happens, it affects the pH level and may also affect the volume of blood flow and ion exchange within the body. In all, avoid fast food when preparing to have a very productive workout session and build male fitness.

3.     Protein bars

Those who accept to stay off fast foods still find a way to take some bites off protein bars. The truth is, this action also has the same, if not worse, effects on male fitness. For instance, protein or chocolate bars contain over 200 calories of energy and very little protein in effect. The real implication is that you may get to lower your protein and sugar intake, which means less energy for a workout.

By the time you work out for some time, tiredness sets in, and you want to jump out. So, the next time you want to pick a protein bar, check out for the nutritional table and pick one with over 200 kcal or energy and a 1:1 sugar to protein ratio.

4.     Sugar in White Bread

White bread contains a high glycemic index level and has a tremendous effect on your blood sugar level. As good as sugar is to supply energy for your workout, excess sugar eventually does some harm after leaving the gym. Hence the need to rate sugar-containing food by the GI level to rate its effect on your blood sugar level.

On the flip side, not all brown bread is also healthy, especially if the browning ingredient is caramel. Caramel is extra sugar in all its sense while adding an extra layer to mean more work for your kidney. The contents of this white bread are the same as what you have in the diet brown coke. Again, don’t fall for the “healthy-grain” label; instead, check out the actual sugar content.

5.     Pizza and fried foods

When preparing to start a male fitness plan, another food is to stay away from pizza and fried foods. Pizza may not look threatening, but we may make shocking discoveries if we break down the ingredients. For instance, pizza contains flour, cheese, sliced meat, tomatoes, saturated oil, salt, yeast, and some real spice, depending on the flavor of choice.

In essence, while a slice of pizza may contain up to 250 calories, adding meat can shoot up your calorie intake to 390 calories. On the other hand, fried foods, though they improve the taste, removes the fat in the food and replaces them with the saturated fat in the frying oil. Undoubtedly, continuous consumption of saturated fat can easily lead to heart attack, diabetes, and stroke.

6.     Diet soda

Not all foods with the labels, “gluten-free” or “antioxidants-rich” are safe and healthy. Instead, the consumer should endeavor to deliberately take care of their diet by staying off soda containing foods. These ingredients contain artificial sugars and not naturally occurring disaccharides such as sucrose and fructose.

In other words, they force the body to produce excess insulin, which implies an overworking of the pancreases. Furthermore, diet soda occurs majorly in the supposedly sugar-free drinks but contains other harmful ingredients that may cause harm the long run.

Apart from the food examples stated above, men should also stay away from foods like ice-cream, processed cold cuts, egg, premade salads, and dried fruits to maintain the male fitness goal. Otherwise, the journey may be a step forward and two steps backward if the eating habits don’t change. Note also that these food items may not be harmful in themselves but work contrary to the male fitness plans and become unhealthy after consuming.

Conclusion

On a final note, male fitness can involve several adjustments and habits, including eating, sleeping, and exercise. Therefore, it takes a level of deliberate actions over a considerable time to see the changes one desires. Yet, it is needful to stick to the right kind of diets and avoid the harmful ones. Good luck.

Male Fitness: Muscle Building Techniques for Beginners

male fitness

If you are looking to start muscle building as part of male fitness, this article is for you. Building muscles requires some essential strategies, including special dieting and selective muscle building techniques in a workout. The use of these techniques needs to be systematic enough to produce accurate results under ideal conditions.

Instead of the intimidating feeling that accompanies starting a new adventure, there is a better chance at productive exercises. This article also provides a perfect position to start, which can then progress over time as you approach increased productivity. Below are some of the recommended techniques by professional male fitness experts.

Techniques for Beginners to Build Muscles

1. Make a Stretch very important

Stretching is an excellent part of your entire workout plan or schedule and should therefore not be left out. Moreover, stretching can help remove every possible soreness of the body, including the joints. At least you should take at least 10 minutes to stretch the body after each workout. This step also allows the principal muscle bundles to relax and be restored.

Another way of using the stretching is when you have stayed in one position for too long. It is essential to let the heat off on the day off by just maintaining body stretches alone. Stretching is also very safe for men, unlike women, who can be skeptical about stretches.

2. Eat before and after a workout

You were eating before and after your workout session is one of the surest ways to garner energy for the workout session. The food you take afterward can then be part of the recovery process of the expended energy. In other words, this development can determine how swiftly you can recover from the workout session. Therefore, nutrition can enhance your chances of reaching your goals.

Moreover, as a muscle-building beginner, the male fitness process involves taking care of what you eat. In other words, you cannot afford to take just anything, but you need to plan the food carefully. The duty now relies on taking the right proportion of food. This categorization may involve carbs, proteins, and vitamins as need be.

3. Weightlifting followed by cardio training

There are two categories of weightlifting as exercises: the weight machines and the free weight sessions. However, the latter is superior to the former in that the former is only easier for beginners. Weight lifting as a workout method allows your body to take a proper form but may later demand you to stretch it off. Therefore you can combine the two processes.

Your weightlifting workout can enhance some of your body parts, including your biceps curls, triceps extensions, lateral muscles, and other bulky parts. At the same time, you can assist the process by squatting, bench press, and chest pressing for better. Also, using the weight lifting machine promotes the convenience and comfort that the device brings.

4. Let cardio exercise follow a weightlifting

As a male fitness exercise beginner, learn to do your cardio sessions after weightlifting. Or, if you prefer, you can create a separate session for your cardio exercises because of the required energy for each type of workout. The ability to lift weight depends on the stored energy in your muscles in the form of glycogen, but the cardio session can still use excess fat as an energy source.

When weightlifting comes before cardio, the implication is that you can convert the gained energy in one procedure into another. Overall, you can gain net strength while achieving your workout goals. More so, you must carefully weigh each type of weightlifting that is most suitable for you while obeying the exercise’s general rules.

5. Use a training program or schedule

Exercising or working out is not just a haphazard concept; you need to understand the concept as its expectations. For instance, you don’t just wake up and enter the gym, the way to get the best results involves having a routine or program that you follow diligently. On the other hand, you may consult a professional trainer or an advanced bodybuilder to assist.

The program shows what each workout session contain, their frequency and timing. As a result, when you set your foot in the gym, it is because you know exactly what you have come there to do. When the time comes, as an advanced bodybuilder, you can promote the necessary items that can enhance your chances of male fitness. But for now, stick to what you know.

6. Don’t train every day

It is not healthy to work out every blessed day, no matter the bodybuilding level you do. It doesn’t matter whether you are a beginner, a moderate trainee, or an expert. Do your best to leave out a day or two to rest. Generally, people use a workout plan that involves 3 o 4 days of training per week. This choice is fair as the body needs to recover and develop organically.

Therefore, as a male fitness training beginner, your progress does not rely strictly on the number of times you train per week. If you do it right, your training may remain at the standard rate, and you gain a lot from it. Whatever day you are not hitting the gym or training at home, rest, eat and recover the expended energy.

7. Take lots of protein

Muscle building being the tearing, transforming, and reforming of body muscles, you need to eat lots of protein. Your body tissues depend largely on proteins as the body building blocks and rely on them to create. Apart from creating new cells and tissues to replace the worn-out ones, trainees need to take protein for body component repairs.

Some of the recommended protein food types include eggs, dairy products, fish, milk, nuts, fruits, and vegetables. However, experts do not recommend taking any of these foods within 3 hours before the session starts to avoid constipation and indigestion. Besides, experts recommend taking 1 g of protein for every pound of your body weight. This way, you can outlast many and achieve more significant results.

Conclusion

Muscle building concepts, procedures, and exercises are crucial to your male fitness journey. For one, the process requires taking a systematic approach to growing from a beginner to moderate and, finally, an expert muscle builder. At the same time, the adventure that awaits the diligent trainee is worth much more than the price that is required. Of course, there is always a price for achieving every great thing.

5 Reasons Why You Need Personal Male Fitness Trainers

male fitness

The course of male fitness or healthy lifestyle may require some help from another party. And in many cases, the best step is to consider hiring a personal trainer for male fitness. These professionals can give you an educative guide on the need to stay fit while motivating you to keep up when tired. Their presence alone can also inspire you to achieve the goal you have set because you don’t want to fail.

There are a thousand and one benefits that using a personal male fitness trainer can give you. For instance, they can help you create a personal plan and stay accountable to the set plan until you reach your goal. Therefore, this article shares some of the top reasons you consider hiring a male fitness trainer.

5 Benefits of hiring a male fitness trainer

1. The results you get

When you are not getting the desired result from your workout sessions after seemingly doing everything in the book, you may need a trainer. Exercising is a crucial part of one’s lifetime, and everyone is determined to get the best possible results. And without these results, workouts and other activities in your training might be very frustrating and discouraging. A trainer helps you with the following duties:

  • Reevaluate your whole training program and make a few professional adjustments
  • Reexamine your goals to see what is missing or in excess
  • Teach you new ways to accomplish your routine targets
  • Give you some morale boost and motivation
  • Hold you accountable with your new plans

2. Getting over the overwhelming feeling at the start

One reason why so many people never started the male fitness workout is the lack of initial energy. More so, there is this overwhelming feeling when you are bombarded with much information. This feeling makes it a bit more challenging to decide where to start the whole journey. Besides, even if you were able to begin the process, you can still get hit by the incredible work it requires to achieve the goal and be tempted to give up.

However, male fitness trainers particularly, know everything about this journey by their professional training. They can also guide you to rearrange your schedule from the least difficult to more complex processes, a knowledge that can be crucial to your fitness journey. For instance, the personal trainer knows the types of cardio, weight training, and flexibility training most appropriate for each trainee’s level. In other words, a male fitness trainer can help you to

  • Figure out the best point to start with, and monitor your progress as you advance
  • Show specific exercises that are for beginners, intermediate and advanced trainees instead of muddling them all up
  • Help you set up and use advanced trackers to enhance the productivity of your workout
  • Set up a plan or schedule according to your specific needs and push you to advance when needed
  • Optimize your invested time to the best of your gains without overburdening your body

3. Overcoming boredom and tiredness

Boredom, tiredness, or fatigue is common to virtually everyone that has taken this route all the time. However, our ways of combating them differ. While some utterly gave up, others kept going on their own after a while. But a handful of us may need a professional handler to get us back on our feet to once again push for our goals. They are spicing things up with fun, maybe all the magic you need to trick you back up.

In other words, it is entirely normal to get rutty after repeating the same workout sessions over and over again. And if you choose to ignore it, your body development may reach a plateau, where no amount of increased workout can get you out. This period can be dangerous as there be a higher risk of Injury or total burnout. If this is becoming a problem for you, here are a few ways a male fitness trainer can assist you.

  • Finding and implementing a fresh perspective to your workout plans through their ‘third eye.’
  • Introduce some new equipment (like the Kamagon Ball), methods, or ideas to help you get out of the rut
  • Add a new challenge that may often time be simpler and having nearly the same benefits
  • Motivate you to follow the step-by-step rule that motivates you to go further
  • A professional trainer may also introduce a high-intensity interval training (HIIT) such as Tabata training

4. Recovery from an Illness or Injury

While you may worry about the long walk of physical recovery, a professional physiologist, who also doubles as a male fitness trainer, can get you up quicker than expected. This case perhaps is such a special one that it takes doctors to recommend some of the best hands in the business. The trainer’s experience can also quickly figure out how to gently care for your body, depending on the kind of illness you are recovering from.

Below are some of the crucial things that a personal male fitness trainer brings to the table

  • He designs a recovery program to help you regain fitness based on your medical records
  • Considers other essential factors such as underlying ailments and physical demands and responsibilities
  • Weighs in youth medical conditions about chronic diseases such as heart defects, arthritis, high blood pressure, and diabetes
  • Gradually and systematically build your body balance, core strength, stability, and flexibility as the need may demand
  • Pays particular attention to back and neck pain that may accompany the recovery process
  • Get clearance from your doctor for the best exercise session to get you going

5. Training for a sports event or competition

A competition or sporting event is another reason why you should consider having a personal male fitness trainer. In other words, an experienced personal trainer can provide colossal motivation and help through the period of preparation and get you at the best level of preparedness. It would be best if you had such preparedness to have the best possible performance on the D-day.

Whether you are into golfing, cycling, running, weight lifting, or other sports, a personal trainer can make a whole world of difference to your preparations. However, you must carefully select a well-trained and experienced professional in your specific sports area to get the best results. Below are some of the specific additions that a trainer can add to your preparation.

  • Create the right workout schedule for your preparation in the chosen sports
  • Help you avoid Injury in every way
  • Uses the experience to provide helpful tips that have worked with other great athletes
  • Influence not only your physical or mental fitness but all aspects of your preparation, including feeding and creating new helpful habits

Conclusion

On a final evaluation, there are great benefits you can derive from the service of a professional male fitness trainer. However, many times, the services of a personal trainer may be another thing to consider. If you cannot afford a one-on-one physical interaction with a trainer, you may consider consulting a trainer virtually.

On the other hand, some fitness apps can connect you with willing trainers to guide you through the journey. When choosing a trainer, consider their business policies, certifications/qualifications, experience, and areas of specialization—wishing you the very best of luck!

Sport nutrition tips for cutting down sugar intake

sports nutrition

Sugar is an essential element in sports nutrition. Every athlete needs sugar in moderation to maintain blood sugar level, especially during and after exercising. However, excess sugar intake is not healthy for athletes.

As an athlete, eating excess sugar is one of the greatest harm you can do to your body. Aside from the adverse effects, it can cause a major setback in your athletic performance slowing down your career or preventing you from achieving your athletic goals.

To know how much damage excess sugar can cause in your body, let’s look through a few adverse effects of excess sugar in an athlete’s body from a sports nutritionist perspective.

Adverse effects of excess sugar

Excess sugar intake causes several health damages in the body of athletes. These include:

  • Increased risk of poor dental health or tooth decay. Athletes who take excess sugar against sports nutritionists’ standard recommendations can have an increased risk of tooth day or poor dental health.
  • Excess sugar intake from beverages with very high sugar content can immensely contribute to being overweight. Obesity is a hazardous health problem that can affect the overall performance of an athlete. Although there are a few sports that encourage gaining weight to participate properly but being overweight cannot make any athlete perform at their peak no matter the sports category.
  • High sugar intake can also lead to some life-threatening health issues such as Type 2 diabetes.
  • Excess sugar intake can also affect your mental health, deprive you of good sleeping hours and cause addictive eating habits. Sport nutrition experts have proved that sugar has a high level of addiction. Most athletes who have been addicted to taking some drinks with excess sugars can find it challenging to stop taking those drinks even when the negative effect on their body is becoming more evident.
  • Eating excess sugar from carbohydrate-rich foods is also linked with tiredness after 3o minutes of training and decrease alertness within the first hour.

You must watch your sugar intake if you want to stay healthy and improve your athletic performance. Meanwhile, many athletes facing the addiction of eating excess sugar claimed that it is somewhat difficult to measure the amount of sugar you eat per meal. That may not be true. Here is the good news. Cutting down your sugar intake can be simpler than you ever think.

These Sports nutrition tips provide a detailed guide on how athletes can cut down on sugar intake to stay healthy and improve their athletic performance.

  1. Stay away from drinks with a high sugar content

Most of those chilled drinks you take to cool off after training or competition contains a load of added sugar. Most energy drinks, sports drinks, sodas, fruit drinks, and others contribute a whopping 44% added sugar to your body. It should amaze you that even the so-called healthy drinks such as fruit juice and smoothies can contain a mouth-watering amount of sugar. For instance, 450ml of apple juice contains about 49 grams of sugar.

Sports nutrition experts proved that staying away or reducing the number of sugary drinks you take per day can help maintain your weight. Besides, your body does not take calories from drinks the way it does from foods. Hence, taking sugary drinks will neither make you full for a long nor make you eat less.

  1. Avoid sauces with excess sugar

Typical table sauces such as barbecue sauce, ketchup, and sweet chill sauce contain a high sugar level. However, most athletes are not aware of this shocking fact. So, next time you are hanging out with friends, be careful not to tick a delicacy with any of these common sauces. Always make sure that you read the label to help you choose the lowest sugar option.

For instance, 15 grams serving of your ketchup can contain up to 4 grams of sugar. Instead of consuming excess sugar in the name of sauces, you can consider the following options to add flavor to your meal:

  • Fresh chill: Highly rich in flavor but sugar-free.
  • Herbs and spices: Whether you take them fresh or dried, they contribute no sugar or calories to your body. They also have some health benefits.
  • Vinegar: Contains no sugar, no calories, and will give your meal a taste of ketchup.
  • Yellow mustard: Tasty and free of sugar and calories.
  • Harissa Paste: Either you buy it or make it yourself; it will give you a sweet chili sauce feel without sugar.
  1. Stop eating sugar loaded-desserts

Sports nutrition does not encourage athletes to eat many desserts because they have little nutritional value and contain a shocking amount of sugar. Excess sugar in desserts can cause blood sugar spikes and can make you feel tired and hungry at the same time.

Another sports nutrition research showed that athletes who eat many desserts tend to have increased cravings for sugar. Cakes, doughnuts, pies, and ice cream can contribute up to 18% of added sugar to your body.

Instead of desserts, you can consider some good alternatives such as fresh fruit, Greek yogurt with fruit or cinnamon, baked fruit with cream, dark chocolate, and a handful of dates.

  1. Eat whole foods

Many sports nutritionists recommend whole foods for athletes because they have neither been processed nor refined. Also, whole foods are free of artificial substances such as additives and others. Bread and cheese are simple examples of processed which athletes need to avoid. Eating whole foods will help reduce the amount of sugar you eat.

  1. Read labels

Reading labels before consumption is one of the basic rules in sports nutrition. Avoiding sugar-rich foods is not the only way to reduce your sugar intake. You can be deliberate about the amount of sugar you eat per meal by merely reading your foods’ labels to check the sugar content.

However, some food labels don’t differentiate between added sugars and natural sugars. To know whether sugars have been added or not, pay attention to the ingredients lists.

Finally

Sugar can natural or added. You would have to cut down these added sugars in your diets to prevent health problems and maintain a balanced diet. Natural sugars in syrups, honey, and fruit juices can also be harmful to your health if you take them in excess.

Sports nutrition guide to stay healthy during holidays

Sports nutrition is essential for athletes during holidays. It plays a very significant role in maintaining their health while they are away enjoying the fruits of the hard work with family and friends with endless traveling, shopping, eating

Most athletes refer to holidays as ‘the best season of the year.’ It’s a special time for them to celebrate with family and friends after a long time of intense training and field performances. Of course, continuous training and field performances without a break can affect athletes both physically and mentally. Unfortunately, it can be very harmful as athletes might be carried away with those happy moments eating many unhealthy foods that may affect their athletic performance when they resume work.

Many coaches have discovered that not sticking to the right sports nutrition plan during the holiday is the primary reason for most athletes’ poor performances when they return. Some athletes, especially in food, never get it right till the half of the season because they are now looking fat and weak.

Meanwhile, you don’t have to deny yourself those happy hours to stay healthy; this sports nutrition guide contains seven healthy habits that will help you stay healthy during holidays while you enjoy the season.

  1. Control the portion you eat

Eating as much as you can is against sports nutrition rules. Excessive eating at a time can harm your athletic body and performance. During holidays, you might be tempted to eat everything that sits on your plate because you are sitting amidst your friends and family, not your fellow athletes. That’s why you need to control the portion of the food you eat at once.

As an athlete, your health and body matter. So, you would have to smaller portions of your favorite holiday dishes. To avoid overeating, fill half your dishes with fresh fruits and vegetables. You can also add sweet or mashed potatoes up to a quarter of your dish and fill the other quarter with ham, chicken, turkey, or any other protein-rich foods you prefer. Do you like desserts? It not bad at all. But, as a sports nutritionist, I will advise you to take your favorite instead of trying several other options trying out their taste.

Staying healthy during holidays does not mean staying away from your favorite dishes or boring yourself while others are catching fun; you only have to stick to your nutrition guide to stay fit and healthy.

  1. Don’t skip your meals

Avoid those sports nutrition guides that advise you to skip your meals during holidays to save your calories. Those guides are ubiquitous out there, but they are not adequate to follow. Skipping meals will make you hungrier and increase your cravings, which will later result in overeating.

Instead of skipping your meals, eat them. But, be sure you are smaller portions as earlier discussed. You can also cultivate the habit of eating smaller portions frequently if you feel hungry later in the day. Sports nutrition does not involve starving, fasting, or skipping meals; those acts won’t help you stay healthy.

  1. Make substitutions

Instead of doing away with some of your favorite foods, you can make simple substitutions to get the same nutrients more healthily. There are several ways you reduce the amount of sugar, saturated fats, and excess calories in your holiday recipes and still enjoy every bite.

You can get healthy fats, a minimal amount of sugar, and calories from other foods that will be close substitutions to those that can affect your health. From a sports nutritionist’s perspective, you can substitute white flours with wheat flours when the recipe calls for the ingredients. Low-fat or non-fat yogurts can also substitute for mayonnaise or sour cream. When the recipe calls for vegetable oil, you can use coconut oil or olive oil as suitable substitutes for the same nutrients in a healthier way. If you need to substitute for processed, refined, white sugar, you can reduce the amount you want to add.

  1. Limit grazing

Most times, during the holiday, athletes may always be sitting around a table full of appetizers and desserts. This might lead to the temptation of excessive grazing and snacking all through the day. The tricky part is that it might be somewhat challenging to avoid grazing because you would have to hang out with friends and family eating delicious delicacies. That’s why sports nutrition experts always advise that athletes should stick to a healthy nutrition plan to avoid eating at random.

You can limit grazing by strictly following this sports nutrition guide, sticking to your routine, and eat a few recommended snacks. This will help you become mindful of what you eat while you enjoy your holiday.

  1. Keep exercising

Lack of frequent exercise is one of the primary reasons athletes display poor performance after returning from holidays. I understand how it feels being at home after a long while and being around your family and friends who have not seen you for a long time. But as much as you want to relax and enjoy yourself, you must take your exercises as a priority.

Exercising is an essential part of sports nutrition. Aside from the fact that it keeps you active, it also helps maintain your health, especially during holidays when you are away from your regular physical activities.

  1. Reduce taking high calories beverages

Most athletes believe that alcohol or sweetened sugar are the best pair with holiday meals. But, that is not consistent with sports nutrition. Alcohol increases your calorie intake. However, you don’t have to take it out completely. You need to be conscious of how much you take per day. You should not contain more than two alcoholic beverages per day for male athletes, while one alcoholic beverage per day is ideal for female athletes.

  1. Relax to recover

Holidays are mostly for relaxation, so make it count. You are going on a holiday to take time out of those hard training and create enough time to rest. Getting enough sleep during holidays also helps in maintaining sound health during holidays. Sports nutrition experts recommend sound sleep for up to 7 – 8 hours per day.

Finally

Holidays are good for athletes to have fun with loved ones and create time to relax. Holidays have several health and performance benefits on athletes and mar health and performance if not guided with an appropriate sports nutrition guide.

How to become a professional sports nutritionists

Sports nutrition is an essential aspect of the world of sports. It makes athletes stay healthy and wow spectators with sensational, improved athletic performances. Name any successful sportsman in any sports category; I will tell you how much discipline and commitment they put into their sports nutrition to remain at the top of their game. Many athletes who cannot keep performing at their peak for a long time have failed in sports nutrition.

Over the years, I have welcomed many young folks passionate about sport and fitness, asking me what they need to become a professional sports nutritionist. That’s very thoughtful! It’s good to know how to help athletes optimize their athletic performance with proper diets and exercise.

Being a sports nutritionist is a rewarding career for people who love nutrition and enjoy working with active people of all ages. As a sports nutritionist, you will have to work with several professional athletes, gym-goers, and recreational runners at all fitness levels.

Are you wondering how you can become a professional sports nutritionist? Read through this step-by-step guide with professional experiences to achieve your dream career.

Step 1: Enroll for a Bachelor’s Degree in nutrition

Your journey to becoming a professional sports nutritionist start with enrolling in a program accredited by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) for a bachelor’s degree in nutrition. This is your first step in achieving your dream career.

Typically, it takes up to 4 – 5 years to complete a degree in nutrition and dietetics. Most people appreciate a sports nutritionist who has a certificate to back up his/her profession. Certified sports nutritionists have higher chances of easy employment compared to those without a certificate.

Typical nutrition coursework includes food science, medical nutrition therapy, counseling, and sports nutrition (as a course). Of course, several programs focus on sports nutrition; you can also enroll for any of them since it is accredited by ACEND. It is also good to get a bachelor’s degree from programs that double focus on nutrition and exercise science. Personally, I recommend that you enroll in such a program so that you can be certified with a Bachelor’s of Science degree in Dietetics and Exercise Science.

Step 2: Get experience

Having a bachelor’s degree in sports nutrition will not qualify you to be a sports nutritionist, except you have gained the required experience. You can spend a lot of money getting a bachelor’s degree in sports nutrition, but you won’t be able to practice without the experience.

While you are studying, make sure you dedicate your time to intensive learning and take every opportunity to have full knowledge in dietetics and sports nutrition. It would be a great idea to volunteer your time to join the school sports team to know what it means to manage athletes’ health and performances. You can also volunteer to help in the athletic department to gain more knowledge and experience.

It will also help if you join organizations such as the Collegiate and Professional Sports Dietitians Association (CPSA) or Sports Cardiovascular and Wellness Nutrition dietetic practice group of the Academy of Nutrition and Dietetics (SCAN).

As a professional sports nutritionist, I recommend that you start gaining experience while you are at your younger age (if you have decided to be a sports nutritionist on time).

Step 3: Apply for a dietetics internship

When you are at the helm of finishing your bachelor’s degree program, start applying for a dietetics internship program. Every nutrition student needs to apply for a dietetic internship program to become a registered nutritionist. While some programs include internships in their curriculum, others may ask you to apply for a separate internship program to complete your undergraduate degree.

During this program, you will have to rotate community nutrition, clinical nutrition, and foodservice administration. Some programs will allow you to work with nutritionists working in other fields aside from these three areas. Since you aim to become a professional sports nutritionist, you can ask to spend more time with sports RD.

Step 4: Write RD exam

After you have completed your internship program, the next step is to write the RD exams. This is the path to your ultimate goal of becoming a registered professional sports nutritionist.

The Commission for Dietician Registration (CDR) is the body that determines your eligibility requirements to write this exam. Once you write and pass the RD exam, you have successfully become a registered sports nutritionist, and you can start practicing professionally. Note that the requirements to get licensed as a nutritionist varies from one state to another. You might need to get other experiences or pay an additional fee to get licensed in some states.

Step 5: Apply for Job as a sport nutritionist

After you become a registered and licensed nutritionist, the next step is to put your knowledge and experience to work as a sports nutritionist. Getting a job as a fresh graduate might be somewhat challenging, but you will have a better chance at interviews if you gain the required knowledge while studying.

If you finish as an outstanding student, you can get a job immediately after completing your internship. Many newly registered nutritionists start their sports nutritionist careers in a clinic. That doesn’t sound right, but working with a sports team or organization may require joining some professional bodies.

Step 6: Gain experience and build networks

Becoming a sports nutritionist requires accruing experience in athletics and other sport-related endeavors. You can start by volunteering to join your local sports teams or find a way to be involved in sport and fitness communities at all levels. The idea is that you need to find an area that needs your sports nutrition expertise and work with them.

You also need to join several professional bodies to help you to secure a job in sports nutrition. Connect with other sports nutritionists, strength coaches, physical therapists, athletic trainers, and other health professionals working with athletes at all levels.

Step 7: Get certified as a sport nutritionist

Once you become a registered nutritionist and have accrued up to 2,000 practice hours in sports nutrition, you are OK to apply to CDR to become a certified sports nutritionist. You can also become a Certified Specialist in Sports Dietetics (CSSD) when you write and pass a board exam covering sports nutrition-related topics.

Finally

It is not only your certificate that makes you a better professional sports nutritionists; it is much of what you carry as knowledge in the field that separates you from the rest. This is why you should never stop learning to upgrade your knowledge and experience in sports nutrition.

Best sports nutrition facts to help your joints

Sports Nutrition

Joint pain is common to athletes due to frequent training and exercises at high volumes, which are inevitable for athletes. Managing joint pains is one of the top issues among athletes and individuals who go through stress and consume many pro-inflammatory foods.

Whether you do sport as an enthusiast or for recreational purposes, you need to take sports nutrition seriously. What you eat has a massive impact on the overall health of your joints and your muscles. This is why it is essential to be consistent with professional sport nutrition guides to improve your joints’ health.

Often, when you notice pains in your joints, it can mean that there’s chronic inflammation in your body. In some other cases, it might be some of the adverse effects of those unhealthy foods you eat either before or after training.

Meanwhile, as an athlete, your joints play vital roles in your overall athletic performance. Should any of them become weak and faulty, you are out of the competition.

In this article, you will learn about the best foods you can eat to make your joints healthy and the worst foods that can damage your joints in no time.

To start with, let’s go through some foods and supplements you can eat before, during, and after training that can strengthen and joints and improve your athletic performance.

Foods and supplements that help improve your joints’ health.

Vitamin C

Fresh fruits and veggies are good sources of ascorbic acids, also known as vitamin C. Vitamins are essential in collagen production, which is more dominant in your body. This vitamin also helps in building tendons and ligaments, which are useful elements of joint health. While taking an adequate amount of vitamin C is useful for your joints’ health, sport nutrition experts proved that vitamin C could heal your soft tissues. Another research in sports nutrition proved that vitamin C in the body could help reduce oxidative stress helping individuals suffering from joint-related injuries recover quickly.

Good vitamin C sources include oranges, bell peppers, kiwi, strawberries, broccoli, and papaya. Besides these vitamin C rich foods, research has proven that taking vegetables can help your joints due to their anti-inflammatory, phytochemical components.

Omega-3 Fatty Acids

Omega 3 fatty acids are essential nutrients when it comes to maintaining the health of your joints. Several professional sports nutritionists have linked Omega 3 fatty acids with numerous benefits, including proper brain functioning, improved cardiovascular health, reduced inflammation, and more. Whichever sports nutrition study you look through, you will discover how much Omega 3 fatty acids can improve your joints’ health and performance.

Excellent sources of omega 3 fatty acids include salmon, mackerel, walnuts, chia seeds, and flaxseeds. Eating 4 ounces of any cold-water fish twice per week will supply your body with an adequate amount of this nutrient.

However, many sport nutrition experts have unveiled that most athletes don’t eat food that can supply their body with enough omega 3s. In case you find it challenging to find foods rich in omega 3 fatty acids, you can try some supplements to increase its presence in the body.

Tart Cherry Juice

Tart cherry juice and Bing cherries are useful for maintaining your joints’ health because of their high polyphenol, anti-oxidative and anti-inflammatory contents. Sports nutritionists most recommend that athletes should take much tart cherry because it helps reduce muscle soreness. Another sports nutrition research showed that tart cherries could help decrease joint pain, which most athletes develop after a long time of continuous intense training and competition.

Eating about 8 oz of tart twice a day can give you the adequate amount you need for your daily meal.

Collagen

Collagen is another essential nutrient that helps structure athletes’ tendons and ligaments. As a sports nutrition expert, I’d recommend that you find collagen supplements to increase your joints’ effectiveness. Collagen supplements help improve joint health and decrease your chance of developing osteoarthritis.

Meanwhile, you can get collagen through natural means by eating food with a high concentration of nutrients. Natural sources of collagen include eggs and bone broth. If you can get enough from the natural source, you can add a couple of scoops of collagen supplement to your yogurt, juice, and smoothies every day. If you want to buy collagen supplements, it is good to visit a close sports nutritionist to make sure you buy NSF certified products.

Turmeric

Turmeric and ginger belong to the same family. Turmeric has considerable anti-inflammatory content, and most sports nutrition experts recommend that an adequate amount of turmeric helps muscle recovery. You can get turmeric supplementation through capsules. Turmeric supplement capsules help reduce the inflammatory response of endurance and resistance exercise.

Sports nutrition research showed that turmeric helps relieve osteoarthritis pain. While there are no strict rules regarding the amount of this spice you should eat per day, several sports nutritionists have agreed that taking 400 – 600 mg capsule or 1 -3 tsp per day of powder can immensely affect your joints.

After discussing some foods that best work for your joints, let’s get through some foods that can worsen or damage your joint.

Worst foods for your joints

Added sugars

Overconsumption of added sugars is associated with the presence of pro-inflammatory substances in the body. Sugars are essential in the body, but excess added sugars can worsen your joint pain and inflammation. Sport nutrition experts proved that eating excess sugary treats, sweets, or sugar-sweetened processed foods can worsen your muscle soreness and joint pain.

Alcohol

Alcohol is not a recommend substance in sports nutrition. It does more for athletes than good. Excessive alcohol intake promotes inflammation in your body and can cause a high level of C-reactive protein (CRP), which has been linked with joint pain.

Excess Refined Grains

Refined grains have no fiber contents; it has been removed in the refining process. Frequent consumption of refined grains, including pasta and white bread, may result in worsening your joint pain.

Conclusion

As an athlete, you need to know that your joint’s health has many contributions to your athletic performance and overall career success. Following a professional sports nutrition guide will help maintain not only your joints but your health as a whole.

Best sports nutrition apps every athlete needs to know

sports nutrition

Smartphones do not only perform social functions; they can be beneficial in sports nutrition. The introduction of smartphones has made things more comfortable in the world of sports nutrition. Thanks to the many sports nutrition apps, athletes can now log their nutrition and monitor their eating patterns to ensure they are consistent with their diet plans.

Have you heard about sports nutrition apps before? Do you know how they work? This article contains answers to these questions from a sports nutritionist’s perspective. Here are the seven best sports nutrition apps every athlete needs to know to track their diet plans with a few finger touches.

  1. Eat 2 win nutrition

This sports nutrition app is designed specifically for athletes. However, it is also recommendable for anyone who needs to log and track their eating pattern. This app has several cross-over uses and customized meal plans drawn by seasoned sport nutrition experts. This app’s primary purpose is to create a team challenge and group competition and engagement, which is why it is mainly recommended for athletes. However, an individual who cares to monitor his eating habits can still use this app successfully.

Special features

The meal plan on this app is unique and helpful. Experienced certified sports nutritionists practically design them to make healthy eating easier and better for athletes. It gives details on the varieties of foods athletes can eat based on their caloric demands and weight management goals.

One of the features that make this app very interesting is the ability to create team challenges using peer influence as a motivation to make individual athletes improve their eating habits. This app also allows athletes to permit certain people (based on his/her choice) to view, rate, and make strict comments on their eating habits through the pictures of the food.

  1. Calories counter & diet tracker

This is another sport s nutrition app that can help athletes maintain a balanced eating habit. It is designed by under Armour “My Fitness Pal.” Most sports nutrition experts regard this app as one of the most detailed nutrition and fitness apps.

My Fitness Pal specially designed this app to provide a well-rounded set of unique features to monitor fitness and track food. Most athletes in the fitness world love this app for this fantastic dual function. This app also offers several features free of charge.

Special features

This sports nutrition app has incredible integrations with wearable fitness devices. It also features a quick restaurant finder, which helps athletes find cool restaurants nearby. This will help athletes find the nearest restaurant after exhausting his or her energy during training or competition.

Another exciting feature of this app is the ability to find a wide variety of fitness classes very close to where the user stands at the moment.

  1. Meal logger

This nutrition app provides an excellent and unique approach to sports nutrition. This app doesn’t feature a calories calculator. Users only need to enter in their expected weight and start taking pictures of their foods, after which they will share the pictures within the community of athletes using the app. This nutrition app does not feature macro/micro analysis but very good in logging athletes’ eating habits.

Special features

This app allows you to add a professional sports nutritionist to your network so that they could help track your eating history and provide helpful, professional advice, comments, and feedback. Athletes who do not have professional nutritionists can use the search box to find and connect with a sports nutrition expert in their database.

  1. Weight loss diet and calories calculator

Sparkpeople designs this nutrition app for functionality. It has some incredible set of free features that makes sports nutrition easier for athletes. It allows athletes to make social connections with like-minded people with similar healthy eating and weight management goals. Athletes using this app will find other athletes within the app user base to find motivation from other athletes striving to achieve the same goals.

Special features

This app features several short demo videos, some of which address exciting topics like how to perform exercise routines and more. This sport also allows athletes to score points, which helps improve engagement and serves as a motivation tool for users. This app also provides several tips on dieting and healthy eating habits from sports nutritionists’ perspective.

  1. Fooducate

This is another excellent sports nutrition app for athletes. It provides several fantastic free features for athletes to log and track their eating habits. This app provides several ways for athletes to stay engaged with other like-minded users that want to achieve similar goals.

Special features

This app offers a unique food grading, which helps users to locate foods easily quickly. Users can access every food item in the app’s database with a letter grade such as A, B, C, E, and so on. This easy food grading pattern also allows users to evaluate any food item’s quality on the database. The user community interaction of this app is super active. You can always have like-minded people to engage with at any time.

  1. Coach Noom

Most sports nutritionists recommend this app for athletes for easy tracking. However, this app is designed to connect athletes to seasoned sport nutritionist coaches around. Getting started with this nutrition app, you would have to complete a short survey and then choose the nutritional coach you want to work with. This app is designed to be a tracking tool between the user and the selected nutrition coach.

Special features

This app is among the very few that provide one-on-one sports nutrition coaching services by experienced sports nutritionists. It allows users to have firsthand professional tips from sports nutritionist experts.

  1. Nutrino

The designer of this app’s primary goal is to make users choose a diet plan and get food recommendations that suit the selected diet plans. This app also has some basic tracking features, and it’s one of the most straightforward nutrition apps to use.

Special features

This app helps users find the nearest restaurants and also takes into consideration user’s special dietary needs.

Final Words

Sports nutrition apps make it easy for athletes to maintain healthy eating habits and connect with several like-minded athletes with similar goals. Sport nutrition apps are fair means of reaching professional sports nutritionists and can serve as a tracking tool to achieve a deliberate healthy eating pattern.

Best energy boosting foods for athletes from sport nutrition experts

sport nutrition

Athletes need energy to perform excellently, either during training or competition. It is a lack of energy that makes athletes feel tired and less productive during athletic events. Meanwhile, proper sports nutrition has much to offer as regards boosting or replenishing athletes’ energy.

The quality and quantity of foods you eat determine your energy levels throughout the day. Although all foods give some amount of energy, some specific foods contain certain nutrients that can boost your energy to maintain alertness while displaying your skills on the field and keeping you active throughout the day.

One sport nutrition facts say you are what you eat. Eating the best energy foods in the market can be the difference between the winning and losing sides. Energy-boosting foods can improve your athletic performance. Though you need skills to excel without the required energy, you can be less productive even with your skills.

If you are a professional athlete, you will likely burn tons of energy both in training and competitions. So, you would need energy-boosting foods to maintain a lifted spirit and replenish your lost energy at the end of the game.

Learning to follow a sports nutrition guide will help you gain more energy and balance. Here is a list of energy-boosting foods from sport nutrition experts to help you stay at the peak of your performance.

  1. Fatty fish

Fats are better sources of energy than carbohydrates. Eating fatty fish such as salmon or tuna can help you boost your energy throughout the day. The good news is that salmon and tuna can also nourish your body with fatty acids, protein, and vitamin B, making them essential food items in your diet.

The omega 3 acids you will get from eating fatty fish can reduce fatigue in cancer patients, and vitamin B12 can help produce red blood cells, resulting in decreased fatigue and increased energy.

  1. Superfruits

A Sports nutrition plan without superfruits is incomplete. Superfruits such as bananas, figs, apples, guava, and the entire berry family can help you discharge the best of your athletic performance during training or competition and keep you active throughout the day.

Banana is one of the best energy-boosting food ever. It is an excellent source of complex carbs, vitamin B6, and potassium, which are essential nutrients that boost energy.

Supper fruits are also good sources of vitamin C, which is a natural energy-boosting nutrient. The vitamin C contained in superfruits can also help fortify your immune system.

  1. The leafy greens

Leafy greens include lettuce, spinach, kale, collard green, and more. Though they might be less recognized as energy-boosting foods, you need to know that they are very rich in folate, making them useful for enhancing mood.

They also contain folic acid, vitamin B and K, and chlorophyll, which is the chemical that gives them their green color. Chlorophyll also helps in cleaning impurities out of the blood vessels.

  1. Whole grains

Brown rice, quinoa, bulgur, and oatmeal are excellent sources of complex carbohydrates. These ancient grains digest slowly in the body. That means they keep sugar and energy level stable for a more extended period. They are also very low on the glycemic index. Athletes who have mastered sports nutrition will know how to include whole grains into their daily diet.

Aside from the energy-boosting function, brown rice is very delicious and nutritious. Brown rice contains fiber, minerals, and essential vitamins.

For instance, 50g of brown rice contains about 2 grains of fiber and provides your daily intake of manganese, an essential mineral that helps break carbs and protein in the body to generate energy.

Whole grains help in maintaining blood sugar levels and sustain energy throughout the day.

  1. Eggs

Eggs might be a satisfying food but can boost your tremendously. Eggs are good sources of protein, which is a sustained source of energy. Eggs contain leucine, which can help cells absorb more blood sugar.

Ask any sports nutritionist; you will discover that eggs are essential elements in an athlete’s diet. Eggs supply amino acids, vitamin B, and vitamin D, which are essential in energy-boosting. Eggs are also good sources of collagen, which help maintain your joints’ health.

  1. Sweet potatoes

As the name implies, sweet potatoes are a delicious and nutritious way of boosting your energy for optimal athletic performance. 100g serving of this delicious food contains up to 25 grams of complex carbs, 25% of manganese, 3.1g of fiber, and a dominant measure of 54% vitamin A.

Sweet potatoes do not digest quickly in the body. That is one of the reasons they supply energy steadily.

  1. Coffee

Coffee is one of the drinks that comes to mind when you think of boosting your energy. Sport nutrition experts support taking this caffeine-rich drink some minutes before stepping on the field to maximize performance.

Though a cup of coffee will provide you two calories yet, it has unique stimulatory effects that can make you super active and focused. However, sport nutrition experts recommend that athletes should not take more than 4 cups per day.

  1. Yoghurt

Drinking a cup of yogurt can also provide you the energy-boosting magic. Yogurt contains simple sugars such as galactose and lactose, which can provide a significant energy level when broken down.

  1. Avocados

Many sport nutrition experts regard avocado as a superfood. Avocados have a lot of health benefits and can also serve as energy-boosting foods.

Avocados are very rich in fiber, vitamin B, and healthy fats. Avocados contain up to 84% of healthy fats, which come from monounsaturated and polyunsaturated fatty acids.

  1. Water

Water is not only an essential element in sports nutrition but a life-sustaining substance. Water plays a vital role in several cellular functions. Water plays a vital role in energy-boosting. Lack of water in the body of an athlete can be the sole reason for poor athletic performance.

Lack of water results in dehydration, which can make you sluggish and tired. Drinking enough water can help- boost your energy and help you fight fatigue.

Final Words

What you eat determines how much energy you have to put your athletic skills into action. Besides, these foods also contain other nutrients that can fight diseases or prevent your body from breaking down. Knowing these energy-boosting foods can help improve your performance and overall health.

15-Minute meal ideas by sport nutritionists to support training and recovery

sports nutrition

Athletes don’t have the luxury of time to make food. They have to be on the pitch, either training hard or warming up for a competition. One of the key reasons most athletes end up ordering their favorite foods or eating whatever is available when urgency arises. Meanwhile, eating anything available is not healthy for athletes. Indeed sports nutrition experts have proven that lack of time to cook the right food is associated with unhealthy eating.

Research by seasoned sports nutritionists showed that about 60 percent of female athletes would have loved to cook their foods instead of buying. The report showed that many athletes are looking for ways to cook nutritious meals to give them strength during training and help them recover after training.

To promote healthy eating habits among athletes and make cooking easier for them, this article contains how you make 15 minutes meals with healthy ingredients to help you eat what you desire per time and optimize your athletic performances. The good news is that these meal ideas do not require a high cooking experience to make them. They are quick and easy.

Based on recommendations from professional sports nutritionists, as an athlete, you need to supply your body with the following nutrients:

  • Carbohydrates: This will produce the required energy to be active throughout your training sessions and help you restore depleted energy in your body. Foods that rich in carbohydrates include whole grains, fruits, veggies, pulses, and more.
  • Protein: most sports nutritionists advise that athletes should eat much protein-rich food for better performance. This nutrient helps you build and repairs your damaged muscles. It also helps your hormones function appropriately and boosts your immune system, preventing you from developing some career-threatening health problems. Foods rich in this nutrient include fish, meat, eggs, pulses, nuts, seeds, dairy products, and more.
  • Healthy fats: Fats are good sources of energy more than carbohydrates. Besides their high energy content, healthy fats help your nervous, hormonal, and immune systems function correctly and make them more balanced. Foods that can supply your body with healthy fats include avocado, oily fish, eggs, nuts, olive oil, coconut oil, and more.
  • Vitamins and minerals: Vitamins and minerals are also essential elements in sports nutrition. These two essential nutrients are essential in your daily consumption to optimize performance and stay healthy. Calcium, iron, magnesium, zinc, vitamin C, vitamin B, vitamin A, Vitamin E, and vitamin K are vital nutrients that should always be in your daily meal.

The above-listed nutrients should be in your daily meal if you want to do well at training and recover quickly after training. Here are seven meal ideas that contain all the above-listed essential nutrients in the right proportion to help meet your daily nutrients requirements in your breakfast, lunch, and dinner.

Where do you start from?

The first step in making these 15-minute quick meals is to fill your cupboard with some minimally processed foods that you use to make these quick meals with lesser cooking time. These minimally processed foods include:

  • Tinned foods: These include black beans, chickpeas, sweetcorn, lentils, coconut milk, and tinned salmon.
  • Quick cook grains: These include rice noodles, couscous, egg noodles, quinoa, and soba noodles.
  • Nuts and dried foods: These include almonds, cashew, dried apricots, and pistachios.
  • Pulse sachets and pre-cooked grain: These are useful time savers. You can have these as an alternative to tinned foods. They are suitable for tice, which takes over 15 minutes before it is ready to eat. Some of the regular pre-cooked foods you can easily find around include flavored grain mixes, lentils, or quinoa.
  • Sauces and pastes: These provide a quick way to add flavor to your fish, meat, pulses, and tempeh. Sauces and pastes include basil pesto, tamari soya sauce, ginger paste, garlic paste, harissa paste, tahini paste, chili paste, red Thai curry paste, tamarind paste, red chili paste, and more.
  • Oils: These include coconut oil, olive oil, and sesame oil.
  • Others: Other items you would need include apple cider vinegar, honey, balsamic vinegar, a jar of sundried tomatoes, peanut butter, lime juice, a jar of roasted peppers, lemon juice, and more.

Meals Ideas

Note that this meal is prepared as a one-person dish. You will have to double the quantity if you want to serve two people.

  1. Mexican rice with chicken, smoked mackerel, or egg

Ingredients: Pre-cooked wholegrain rice, sweetcorn, black beans, 1 tsp lime juice, 1 tsp chipotle paste, 1 tsp olive oil, 1 tsp honey, ½ avocado, a handful of crispy lettuce, six cherry tomatoes, ready-cooked chicken fillet, or two eggs.

Instructions: 

  • Boil the eggs for 9 mins until hard-boiled or warm the chicken/mackerel in an oven for 5 minutes at Gas mark 6/200⁰C.
  • Place the rice in a saucepan with 2 tbsp of water and heat for 2-3 mins until the water has been absorbed.
  • Chop the tomatoes, tear the lettuce if needed, chop the avocado into chunks.
  • Mix the chipotle sauce, lime juice, honey, and olive oil into a dressing.
  • Stir the sweetcorn, black beans, tomatoes, and avocado into the rice.
  • Slice the eggs, chicken, or mackerel.
  • Place the lettuce in a large bowl or on a plate.
  • Add the flavored rice, then the eggs, chicken, or protein.
  • Drizzle over the dressing and serve. NB You can have the chicken or mackerel cold if preferred.
  1. Mediterranean Lentils and Rice (vegan)

Ingredients: Pre-cooked lentils or puy, pre-cooked whole grain rice, brown or green lentils, six stone-less olives, tomatoes, ½ avocado, 2 tbsp roasted peppers, three sundried tomatoes, a handful of French beans, 2 tsp apple cider vinegar, juice of ½ an orange, and 3 tsp olive oil.

Instructions:

  • Boil a kettle and boil or steam the French beans for c 7 minutes.
  • Place the rice in a saucepan with 3 tbsp of water and heat for 2 mins until most of the water has been absorbed.
  • Meanwhile, chop the tomatoes into quarters, the olives in half, and the sundried tomatoes and the peppers into small pieces.
  • Mix the lentils into the rice and heat for a further 2 minutes until all the water has been absorbed.
  • Meanwhile, heat 2 tsp of olive oil in a frying pan, then add the tomatoes, olives, sundried tomatoes, and peppers and heat gently for 3 mins.
  • Slice the avocado and mix the orange juice, 1 tsp of olive oil, and apple cider vinegar into a dressing.
  • Add the dressing, avocado, and tomato mix to the rice and lentils, stir together and place in a serving bowl.
  • Top with the cooked French beans NB if you dislike beans, try leeks or tender-stem broccoli instead.
  1. Chicken or chickpea quinoa with orange and almonds

Ingredients: Pre-cooked chicken or tin chickpeas, ready-to-eat quinoa, red onion, one orange, 2 tsp olive oil, eight almonds, 1/2 avocado, two handfuls of baby spinach, 2 tsp balsamic vinegar.

Instructions: 

  • Thinly slice the red onion. Heat 1 tsp of olive oil in a saucepan and cook the onion on low heat for 5 minutes until soft.
  • Meanwhile, peel the orange and split it into segments, and thinly slice the avocado.
  • Add the quinoa and the chicken or chickpeas to the pan with the onions. Stir through 1 tsp of balsamic video and heat gently for 2-3 minutes.
  • Mix the remaining 1 tsp olive oil and 1 tsp balsamic vinegar into a dressing.
  • Turn off the heat under the pan and stir in the rocket or baby spinach. Allow wilting.
  • Place the quinoa mix in a bowl or onto a plate. Top with the avocado slices and orange segments.
  • Drizzle over the dressing and serve.

5 Ways Exercising Improves Feminine Health

female fitness

If you have been keeping your eyes on videos, posts, and advertisements on social media, then you might have noticed that a large percentage of fitness ads are female fitness ads aimed at women. If it isn’t a weight-loss ad, then it is an ad claiming to help women get rid of their lower body fat, now commonly known as FUPA (an acronym for “Fat Upper Pubic Area”).

Other ads are for products (most of which are scammy) that claim to help women get that snatched body they want. Many marketers are going out of their way to tell people that they don’t need exercise, they only need to take a supplement, and they’ll be fine. Thankfully, we know better. No matter what your goals are: fat loss, flat tummy, or an overall improvement in health, exercise is always a sure way to go.

In this article, we will look at how exercise works to improve female fitness and why you should add exercise to your daily routine. Let’s get into it.

How exercise helps female fitness

There are many benefits exercising brings to a woman’s life. Some of them are:

  • Exercise helps to fight mood swings that are caused by hormones in the woman’s body

When women reach the age of puberty, they start seeing changes in their bodies. Some of these changes are physical and can be easily seen, like pubic hairs and the start of the menstrual cycle. However, other changes that are driven by hormones are usually unseen in the body, even though they have a very large impact on women’s behavior. From puberty till menopause, women have to constantly deal with a switch in levels of estrogen and progesterone, and these chemical imbalances affect the brain chemistry and moods of women.

Also, during menopause, women feel their estrogen levels drop more than ever, and that also means a loss of the “feel good” chemical called serotonin.

Exercise becomes a very effective solution to these problems by supplying the body with endorphins, which is another “feel good” chemical. Studies have shown that this reduces the risk of mood imbalances and depression in women, even after menopause, when they must have lost a large part of the estrogens in the body.

  • Exercise helps with weight

Naturally, humans gain more weight as they age, both men and women. However, women have more challenges to deal with when it comes to weight because sometimes, the weight gain that comes with pregnancy might continue to stay with them even after pregnancy. Many women never recover from this and go on to add more weight over the course of their lives. At this stage, a solid weight loss female fitness program that is constituted of the right exercises is needed.

Unfortunately, however, for many women, their challenges don’t end there. When many women lose estrogen during their menopausal years, their body redistributes fat to all parts of it. Most times, a huge chunk of this fat is sent to the belly, which can make all fat loss efforts look futile. Also, because muscle mass reduces as they grow older, other women struggle to keep their weight in check because muscles burn more calories than fat.

Thankfully, there is a good solution. With exercise, a woman can burn excess calories in the body that would have become fat eventually. Also, exercise helps women build lean muscle mass, and this lean muscle mass will help them keep their weight in check and even burn more fat if needed.

  • Exercise helps reduce the chances of getting diabetes

Every female fitness guru is quick to show you how keeping fit is going to make you look good. However, very few talk about other things that are more important, like reducing your sugar level or keeping it in check. Diabetes, when unmanaged, can lead to lots of problems in a woman’s body. For example, due to the high blood sugar levels in the body, unmanaged diabetes can cause nerve damage, including nerves in the vagina area for women. This could affect vaginal lubrication.

Diabetes also leads to unsatisfactory sexual experiences in many women due to drops in sugar levels during sex. Yeast infection in women can also be more frequent with women struggling with diabetes. Poorly managed diabetes can also reduce the chances of conception in a woman.

For these reasons, it is important to engage in exercise if you want to avoid diabetes. However, if you already have the condition, good exercise coupled with the proper diet, as well as diabetes medications will help manage the situation better.

  • Exercise helps with sleep

Another important feature of many female fitness exercises is that it helps with sleep. Many women across the world struggle with sleeping at night and experience sleepiness during the day. When this is coupled with pregnancy, hormonal imbalances, and menopause, it becomes very difficult to cope with.

Thankfully, our good old exercise helps with this too. Exercising regularly can help you with better sleeping habits and improved resting at night up to 65% of the time. Also, exercising regularly can reduce the chances of daytime sleepiness in many women.

  • Exercise helps improve mental health

If your female fitness weight loss guru hasn’t told you this benefit of exercise, it’s time to fire them. As stated before, exercise helps release feel-good hormones called endorphins in the body, reducing the chances of depression and other mental health illnesses that come with age and stress.

Conclusion

Even with these big benefits set before them, many women will still find it hard to get off their couches to exercise. Many others will engage in female fitness programs for the sole purpose of weight loss or fat loss and miss out on other benefits that exercising the right way can bring.

Always remember the long term benefits of exercising outweighs the short term pain it brings, and exercising with the right diet and habits can help perform miracles in your body in ways you never thought were possible before.

Why It Is Harder For Women To Lose Weight And Corrections

female fitness

When it comes to female fitness, losing weight and shedding body fats can be a little challenging for the female gender than the other gender, even if they do the same workout routine and follow the same diet.

Why?

It’s due to a lot of factors but generally, nature. Genetics, instinct, habits, etc., play a huge and major role when it comes to why shedding body fats can be a bit harder for women than men. To further enlighten you, let’s take a look at some of the factors that make losing weight a bit more challenging than for men below when talking about female fitness and tips you can follow to fight against the factors causing the challenges.

  1. Less body testosterone

Testosterone is produced by both the male and female body, and it is responsible for increased muscle mass and strength, bone mass, fat distribution, etc. but, unlike men, women typically have less body testosterone, and low testosterone in female fitness is known to be a cause of increased weight gain, boost belly fats and makes it harder to lose weight. Higher testosterone, on the other hand, helps men in losing more calories faster, even during rests. Hence, when talking about testosterone in respect to weight loss, the higher, the better.

  1. Lower metabolic rate

Women have a lower metabolic rate compared to the other gender, and this is because the female body makes use of fewer calories for the usual body function, i.e., breathing, while the rest of the calories are stored as fats. Men, on the other hand, tend to have a higher rate of metabolism, and the higher the rate of metabolism, the higher the calories you tend to burn. Thus, giving the male gender a higher advantage of burning more body fats easily. As stated above, men have high testosterone and more muscle, which helps them burn even more calories quickly.

  1. Gender difference

One of the factors that makes it a little harder is just because you are a woman. For gender differences, we will be talking about exercise habits and pregnancy effects. When it comes to gender differences, stereotypes aren’t untrue, just incomplete. Saying women shy away from some exercises is a stereotype but is true anyway because almost 90 percent does, and the 10 percent that’s left is what makes it a stereotype rather than a fact. Women generally tend to shy away from heavy weight lifting for fear of becoming bulky, while men tend to move closer to those heavy lifts, which helps them maintain muscle while losing fats. Pregnancy effects, on the other hand, are another type of gender difference that causes this challenge. Male don’t get pregnant, female do and during every pregnancy period, body fats and weight is gained. It is always harder to shed off those extra fats immediately after childbirth. Although breastfeeding can help burn a few calories, it won’t do as much as exercising would.

How to Lose Weight

Apart from the factors listed above, there are still several reasons out there that pose a threat to making the process of weight loss the same as it should be for men, but the good news is, there are some tricks you can start doing to lose much more weight than you are doing currently.

  1. Eradicate your workout habits

Women shy away from heavy lifting when it comes to female fitness and some other forms of exercise, as stated above, and it shouldn’t be so. Break out of your old easy workout routine and start doing more, sacrifice that light weight for a slightly heavier one, and slowly move up the ladder. Working on building muscle mass is not for men alone. It is helpful for both women and men to boost metabolism. Imagine having a higher metabolic rate than you do now. That would mean burning off more calories, which is the aim, right.

  1. Develop a good eating pattern

Knowing what to eat, when to eat, and how to eat is essential when it comes to weight loss and female fitness plans. Women, in general, tend to love junks, while most men tend to shy away from it. This is yet another one of the reasons why women find it harder to burn off calories. It is like this, men don’t take in a lot of calories, but they burn it faster even when doing nothing because of their high testosterone and metabolism rate while women take in more calories without burning enough; hence, the excess fats left tends to move to the hips, thigh, etc. where it becomes even harder to lose. Sacrifice your junk for healthy snacks and begin to eat healthily. Make sure to take the right meal with appropriate nutrients to balance your exercise.

  1. Focus on the long term

“Patience is a virtue.” That shouldn’t sound new to you. Exercise is all about long-term results. You can’t have an irregular exercise routine for a week and expect to be fit but, when you dedicate your time and energy to it, you would see results. Studies show that a minimum of 5% to 10% weight loss occurs a year when followed dutifully. So, don’t be in haste. Ensure that whatever you do regarding your female fitness plan is concerning your long-term plan.

Take balanced and healthy meals filled with all essential nutrients such as protein, vitamins, carbohydrates, water, etc. Avoid foods with carbs such as processed carbohydrates and take more other nutrients and supplements when needed.

Top 10 Fitness Tips For Women

female fitness

Staying fit can feel like a lot of work and a huge hassle at first. I mean, exercise is a lot of work, and you have just done that for a few months straight to shed a few weight. Do you have to continue to stay fit?

Yes, you have to.

Staying fit afterward can seem scary but, what if I told you that female fitness can be easy if you know what to do and what to avoid. In this write-up, we bring you ten top tips for female fitness.

Top Tips For Female Fitness

  • Stay hydrated

The benefits of taking water could never be fully emphasized. Water helps in burning extra fats, quenches your thirst, aids digestion, regulates blood pressure, improves muscle function, transport nutrients, etc. Also, exercise drains out a lot of our energy, and taking water is a great way to refill that energy during the span of the workout. Staying hydrated in general, however, helps you maintain a healthier functioning system.

  • Eat healthily and avoid starvation

Whoever told you starving oneself helps weight loss has lied to you. Starving oneself will only lead to malnutrition and leave you weak. Hence, it is very important to eat to replenish the energy you burn for your everyday activity. Eat as much as you want but ensure you are eating healthy. A female fitness plan is not just about working out for long hours because you can easily outeat your exercise but, if you learn to take the right diet, then you will be able to complement your exercise routine and live healthy and fit. Exercising, as stated above, drains a lot of our energy, so knowing the right meals that contain the right nutrient to choose is important to help our overall health. Also, never skip breakfast. It is called the most important meal of the day for a reason.

  • Sacrifice junk for a healthy snack

Junk brings about extra calories hence, weight gain, and since that’s not the aim, weight loss is. You should avoid taking junk and start embracing healthy snacks. Healthy snack compared to junks are great for female fitness routine because they are beneficial for additional nutrient intake, balance sugar level, and fill in as a supplement to take when you get hungry while working out to sustain your energy level.

  • Keep a stable workout routine

Your workout routine should be stable. You can’t exercise the previous week, and not the following week. This irregularity can cause a lapse in the effect of your female fitness routine so ensure you create a good and stable routine for your exercises. You don’t need to exercise 4 hours a day if you can’t, you can as well break that 4 hours into parts and take 30 minutes to run in the park every morning.

  • Always push yourself harder

You should always try to step out of your comfort zone to maximize your exercise results and stretch out your limits. For your female fitness routine, If you have been running for 30 minutes in the park or around your street every morning, why don’t you try making It 35 minutes today. There’s no harm in trying; besides, if you can’t go anymore, you can always turn back, but if you do. Yay! New accomplishments.

Determine what energizes you: Does music energizes you, or is it listening to a radio program, podcast, or seeing nature. Whichever works for you, try to figure out what energizes you and fit it into your female fitness routine so you can enjoy your workout session.

  • Always do a little more

You should start learning to incorporate the act of doing a little more in your everyday routine. If you haven’t started already, you should so you can improve your physical strength and remain physically active. Doing a little more can be a great opportunity for you to build your muscle strength and resistance. Doing a little more doesn’t mean running extra laps during your female fitness routine to push your limits. Doing a little more is doing some easy every day activities differently than you used to, i.e.,

  • You can start walking that 10 minutes distance rather than taking a means of transport.
  • Start dancing to music more; this will help build your leg muscle and hence, make your legs stronger.
  • Make use of the stairs instead of the elevator, etc.

Practicing these little acts can help you build your body resistance, help you stay healthy and fit than you could ever imagine.

  • Find a workout friend

Having a friend that values fitness as much as you do and has the same fitness goals as you or more can hasten and fast-track your fitness goals. Female fitness is more interesting when you have a partner to encourage you, compete with you, and motivate you as you perform your everyday workout routine. A friend is more likely to push you harder, make you accountable, and help you achieve your fitness goals faster than you thought you would.

  • Rest well

Sleep and rest are also very important to your body’s health. Sleep helps to maintain weight, which is one of our many goals for female fitness and workout. Also, The period you sleep is the period your body and mind are allowed to recharge and heal your body, leaving you refreshed, energized, and in a better mood when you wake up. Lack of sleep can cause a lot of illnesses such as high blood pressure, stroke, diabetes, etc. Make sure you always put aside some time to rest to live a healthy and fit life.

  • Treat yourself when you achieve a new feat

There’s always this energy that drives you when there is a price, and it’s the same when you start putting a price on all your female fitness goals. It doesn’t have to be much. It could be something as little as a homemade cookie or a piece of your favorite chocolate but consider it a price anyways, and you would find yourself working harder than you used to. This is an extra fun tip if you have a workout friend, you can always exchange gifts to compliment each other on achieving a new fitness goal.

The Essence of Skipping in Female Fitness

female fitness

There are numerous ways women can attain fitness and fat loss. Besides eating healthy and being on a diet, women can visit the gym and spice up their weight loss programs by trying different programs. This makes the female fitness journey more interesting and exciting.

Hitting the gym should not always be too serious and tedious. Some gym houses engage in dance, road walk, swimming, etc as means of achieving the weight loss goals. These exercises not only make for more fun while burning calories, they are healthy and help in proper blood circulation and invigorates the body and mind.

One of these exercises is skipping. Skipping is a very fun, yet intensive way of achieving weight loss and female fitness in general. One of the amazing things about this exercise is that it can be done right in your home and it is very effective in burning calories.

It can be inculcated in your diet and other exercise routines to enhance speedy weight loss and it builds your calves, thighs, stamina, legs, and other parts of your body at the same time. Skipping has also been confirmed to help regulate heart rate and a good cardiovascular exercise.

Skipping does not require a lot of space or equipment. All you need is a skip rope and just enough space to let your rope swing freely. When skipping, endeavor to wear sports wears that’ll allow you freedom to jump, training shoes to protect your legs from the impact of jumping and landing, and a good surface like a gym mat or a carpet that will not let you slip.

This is to prevent the legs from hurting or suffering dislocations or other issues, and to make the exercise efficient and achievable without much stress or difficulties.

In this article, I will share with you 5 benefits of skipping to female fitness and how this fun and seemingly simple exercise can improve fat loss in women. So read on, you won’t want to skip this.

Improves Heart Rate and Blood Circulation

As highlighted earlier, skipping is a cardiovascular exercise. When you skip, the blood circulates through your veins to your heart and other organs in your body at the same rate as it would if you were running.

This helps improve the heart and keeps it working at optimal levels. Skipping also helps to reduce shortness of breath when you climb a flight of stairs or run a short distance. This is because your cardiovascular framework has become used to these exercises and has gained more stamina in the process. Skipping also improves the blood pressure and enhances its effective circulation in the body.

Female fitness goals may be incomplete without this exercise; because asides running and walking long distance, this is one of the other exercises you can do from your home and achieve an efficient heart while improving weight loss.

Builds Your Upper and Lower Muscles

Skipping is a good exercise to work on your calves, thighs, arms, and other muscles. It helps tone these muscles and keep them fit and active. While your arms and shoulders swing the ropes, your legs do the jumping, and so also does the calves and thighs.

Normally, it’ll be painful and sore when you newly start this exercise because of the intensity and due to the fact that the muscles are not used to such activities, but with time, your body adapts to it and it becomes a routine exercise.

Helps Attain Concentration and Balance

Besides the muscular and physical benefits of skipping, it helps to maintain mental and internal balance. It helps to release the endorphins hormones in your body that helps you relax and ease tense moods.

Skipping helps you concentrate better and become disciplined and focused on your goals. Skipping has a way of calming the body and relaxing the muscles after engaging in it. This improves mental focus, concentration, and high levels of balance and precision when you walk, run, or engage in other activities.

Most footballers, athletes, boxers, and indeed virtually every sports person engages in skipping for these purposes.

Improves Weight Loss

An hour of skipping can help you burn over 1000 calories! This is about the easiest and less professional way to improve weight loss and enhance female fitness besides just running. Coupled with your eating regimen, if you’re serious about fat loss, skipping is one of the most effective ways to go about it.

It requires no exact method or know-how and you can do it in your house at your own pace. All you have to do is literally jump ropes to help with weight loss. And what’s more, this exercise is almost all encompassing for female fitness. It works on numerous parts of the body at the same time, saves you the stress of going to the gym, and lets you jump the way you know how to.

Skipping Strengthens the Bones

This exercise increases bone density and strength. It prevents the bones from developing Osteoporosis which is a bone disease that occurs when the body fails to produce enough or strong dense bones. Skipping can help prevent this from happening. However, the intensity and duration must be in check.

You should always regulate your time and intensity to make sure you are not overdoing it and actually causing a problem to the bones. High intensity jumps can affect the density of the bones negatively.

Conclusion

Skipping is an important exercise and weight loss program for female fitness. It is very beneficial to the health and the body. Skipping keeps the body active and sharp to handle tasks and activities, and this exercise can be done right in your home with minimal equipment and skill.

If you have not been skipping as a way to deal with fat loss, you should give it a try. It is almost the same as running, only that you’ll be doing it at home and mostly on a spot.

There are different skipping styles you can inculcate to spice up your routine and make it more fun for you. However you like it, at your pace and style preference, skipping is helpful for you and guarantees faster results than most other exercises. 

Exercising And Cramps: Some Facts You Should Know

female fitness

When many women start female fitness programs that encourage them to exercise, they do it for many reasons and with different goals in sight. For some, it’s weight loss, they wish to drop some of the extra pounds they picked up during a short vacation, or they want to be able to fit into a new dress they got. For others, the goal is to keep fit and keep their heart healthy, while other women engage in exercise to tone their bodies or help them build muscles.

You would be hard-pressed to find a woman that engages in exercise because they want to tackle menstrual cramps. As a matter of fact, many women don’t know that exercise is very helpful during period pains, and for the few that know, they aren’t very sure of the kinds of exercise to engage in.

In this article, we will go over a few facts about menstrual cramps and exercise you should know as a woman practicing female fitness and the types of exercises you should add to your fat loss or muscle growth routine if you want to deal with the pains that come with menstrual cycles. Let’s get into it.

How exercise helps with period pains

When young women get to the ages of puberty, they start to experience menstruation, which is the monthly flow of blood that happens for a few days. When this happens, it usually comes with pain, called Dysmenorrhea or menstrual cramps. Up to 90% of young women experience severe pain during this time, and for some, it could lead to absence from work or school. When this happens, some doctors usually recommend birth control pills because they can help keep hormone levels more consistent and, for this reason, can help take away period pain.

However, there is a better and more consistent way of alleviating the pains that come with periods: exercise. Many women have reported less and less period pain after involving themselves in female fitness programs and exercise. How does exercise do this? Exercise releases endorphins in the brain. Endorphins are the “feel good” chemical, and it acts as morphine for the body to calm severe pains.

Some facts about exercise and cramps

  • Exercise gives you more power and strength

Exercise makes it easier to deal with cramps that come with menstrual cycles by giving you the strength to help you cope with period cramps. Due to the low level of female hormones during this period, it is easier for you to gain strength and power by exercising during the first few days of your menstrual cycle.

  • Exercise helps you release endorphins

As stated earlier, exercise makes you feel good by releasing endorphins and beta-endorphins in your body. These endorphins are the internal opioids in the body, and they help with pains, both short-term and in the long run. Many female fitness gurus won’t tell you this, but exercising is the natural equivalent to getting high or dosing yourself with morphine, so you don’t have to deal with unnecessary pains.

  • Exercise helps you improve your mood

It is easy to feel depressed, angry, and unsettled during periods, especially because of the pains that come with it. Thankfully, our trusted routine helps with more than just fat loss or muscle gain. Exercise releases endorphins in the brain, which can improve your overall feeling of goodness and wellness, just as a depression drug does. So the next time you have mood swings and are struggling with depression during your menstrual cycle, consider doing some light exercises before you take those pills to make you feel better.

  • Exercise helps reduce symptoms that occur before menstrual cycles

Some women feel fatigued and have mood swings some days before their menstrual cycle start, and it is difficult to shake off. Having a consistent female fitness exercise routine can help them deal with these symptoms or reduce them considerably.

Types of Exercises to do during your period

During your period, there are different types of female fitness exercise routines you can engage in to help you through the process. These exercises may not be part of your typical exercise routine, but they can help with muscle growth and fat loss as well. Some of these exercises are:

  • Forward bend

This is achieved by standing with your feet together and arms by your side, then sinking to the floor to use your arms to touch your heels. If you can’t do this with your legs straight, bend your knees slightly to allow your palms to touch your legs properly. When you get to that position, hold for one minute before standing up.

  • Aerobics

Light walking or cardio exercises are good for weight loss, but they can also help women dealing with menstrual cramps. When doing these types of exercises, you have to be careful not to do too much, especially if you aren’t used to doing a lot of this kind of exercise normally. Try to reduce the intensity of the workout if you find it difficult to cope with.

  • HIIT

High-intensity Interval Training is a very strenuous exercise routine, and it is very common in the female fitness world for women whose main goal is fat loss. Doctors suggest that due to a hormone shift during periods that make fuel more accessible to the body to be burnt, it might not be a bad idea to engage in HIIT. However, do this only if you are sure you can handle it.

Conclusion

Female fitness is a necessary part of your life as a woman, even if you aren’t looking for fat loss or muscle gain. It is even more important during your menstrual cycle, as it can help you deal with period pains that come with it. It is important to note that you should start exercising before this time every month so that your body gets used to consistent exercising before it is time to engage in it. Also, exercising consistently will have a good long-term effect on your body, especially when you have to deal with period cramps.

5 Exercises To Help You Redefine Your Inner Thighs

weight loss

There are lots of reasons why women visit the gym. While most people go there to do programs on weight loss, others go for specific programs for some parts of their body. The truth is, for complete female fitness, exercises and fitness programs should include every part of the body. But most times, the best way to achieve this general female fitness is by paying attention to the body part by part as a means of achieving the bigger goal of weight loss and healthy living.

It could be a woman that just recently gave birth and intends to get back in shape by working on her stomach, or one who wants to work on her abs, or even another who is more interested in weight loss programs and thus concentrates on specific parts of her body where she intends to reduce fat.

There is a myriad of reasons and targets why people come to the gym, but whatever your intention is, the general goal is female fitness, a better body, and weight loss.

In this article, we will be talking about how women who want to work on their thighs can achieve the thighs of their dreams following some routines. Working on your inner thighs strengthens your legs, calves, core, knees, and lower back.

Inner thigh workouts are best incorporated into your general exercise routine or as a way to end the session to make sure you attain general fitness. These exercises will also help in weight loss programs as most of them work on your stomach, hips, and body in general.

Some of the best inner thigh exercises to ensure female fitness and attain weight loss are as follows;

Inner Thigh Lift

This is a low-impact exercise that is more focused on attention and discipline. It works the inner thighs directly and is a bit demanding.

  • How to: Your starting position is on the ground, laying down on one side of your body and making sure that your head, hips, and heels are in one long plane. If you’re laying on your right side, bend your left leg across your right leg in a way that your left foot is sitting on the floor either in front or behind your right leg. With your bottom leg in a straight position, raise it up and down for at least 10 reps and then switch to the other side.

Squats

This is one of the most popular and best exercises if you’re looking to work on your thighs. It also builds your calves, butt, hips, and abs. Squats help a lot in terms of female fitness and fat loss.

  • How to: Squats can be done from a standing position. With your feet a little apart from each other, stretch your hands forward and go down and up with chest and back straight. When you go down, maintain the position for about 3 seconds before going back up. Continue this move for some time and then take a rest. Squats can be performed with or without dumbbells, and you can spice it up to suit your needs.

Jumping Jacks

This exercise is fun and very all-encompassing in terms of what it tends to achieve for your body. It works on your legs and arms at the same time, enhancing weight loss and improving female fitness all at once. This is because this exercise burns calories almost as fast as it does when you go for a run.

  • How to: Your starting position is standing with your hands by your sides. Jump with legs open a bit wide with your hands overhead, and then jump your legs back together as you drop your arms by your sides in the original starting position. That is one rep. Repeat this routine continuously for at least 10 reps at one go.

Lunges

Lunges work on your hamstrings, inner thighs, and calves. You can diversify your routine how you like but be sure to follow the basic guides on how to effectively do it.

  • How to: Stand with your feet a bit wide apart, about hip size wide, with both hands on your hips. Move one leg a foot forward and lower your body till both your front and back legs are at a 90-degree angle. With the forward leg not crossing your toes, make sure the leg at the back is bent but not touching the floor. Hold this position for about 3 seconds and then switch legs. This routine should be done for at least 10 reps.

Glute Kickbacks

This routine is great for female fitness because not only does it tone the glutes and inner thighs, it helps work on the calves and other muscles in the legs. It can be incorporated in weight loss programs as an effective exercise to burn calories.

  • How to: Stand with feet hip-width apart. You can choose to use a resistance band for this routine or not. If you do intend to, the band must be around your ankles or lower thighs just above the knees. You can balance yourself with the aid of a wall or chair. Then with one leg straight, float it upwards behind you in a kickback manner. Slowly drop the foot on the floor. Switch legs and repeat the routine after a few reps.

Conclusion

Inner thigh exercises are so important to general female fitness in many ways. Without the legs, you cannot perform more than half the tasks you perform each day because the leg is what helps us move around, run, ride bicycles, and climb stairs. It is very important these legs are worked on regularly to keep them stronger and sharper to perform more efficiently.

Working on your inner thighs following these routines will not only tone your thighs but will make the legs and muscles in it stronger and better. It also helps in bone density and strength.

If you are interested in weight loss, working on your thighs will be a good way to start because these routines will instill discipline and concentration in you to help with other programs. If you start working and achieving toned and healthy thighs, weight loss will start becoming a possibility in no time.

You can start trying these exercises today from the comfort of your home. You do not necessarily need to go to the gym, and it does not require any equipment compulsorily.

4 Exercises You Should Engage In If You Are Underweight

female fitness

Have you ever had been in an awkward situation at the gym with someone else who asked you weird questions like: “You are underweight, what are you trying to do here?!” If you are underweight and a regular at the gym, you don’t have to answer, because it is impossible to go through a week at the gym without having to deal with these questions. It is difficult to blame people who think this way because many female fitness programs and courses by so-called gurus have built their entire system around telling women that they are overweight and that weight loss, fat loss (or however they put it) is the only reason why they should be interested in working out.

But this notion is far from the truth. People who are underweight or “lean” need to exercise too, and many of them are interested in bulking up, growing some muscle, and keeping fit. Being underweight does not necessarily mean you are malnourished, although, for some people, it might mean that their weight is less than what is healthy for their height. If you are unsure, you can use a free body mass index (BMI) calculator on the internet to find out.

If you are underweight, try to avoid many fake and scammy female fitness courses and focus on exercises that will help you bulk up without any side effects. Some exercises are good for weight loss but very terrible if you wish to gain weight (for example, aerobic and cardio exercises like running). In this article, we will go through some of the best exercises you should engage in if you wish to gain weight.

  • Push-ups

Yes, good old push-ups should be one of the first exercises that come to your mind when you think about weight gain. This is because push-ups help you build muscles in your chest and arms. When combined with the right protein and calorie diet, push-ups can turn into a lethal weapon in your weight gain arsenal. Push-ups are very efficient when they are done to the point of hypertrophy, i.e., muscle cell growth, and this is attained by pushing your body to the limit every time you do a push-up.

Push-ups are easy to do and common in every female fitness routine. To do a push up correctly:

  • Lie flat on the floor with your face down.
  • Place your palms on the floor apart at shoulder length at your chest level.
  • Raise yourself to your arm’s length with your palms.
  • Let yourself down gently to your initial position.
  • Raise yourself again and repeat the process for as many reps as you wish.
  • Squats

Squats are powerful tools that women, especially underweight women, can use to build their butt muscles, leg muscles, and quads. If you are involved in a lot of female fitness programs for fat loss and muscle gain, you must have come across this exercise many times. In fact, it is so popular with women that many people outside the fitness world assume erroneously that it is for women only. Just like push-ups and other similar exercises, it can be a potent weapon for weight gain when combined properly with the right type of diet.

To do a squat:

  • Stand up straight with your legs hip-width apart.
  • Put your hand on your waist or stretch it forward and start to lower yourself like you want to sit on an imaginary chair until your thighs are parallel to the ground. While doing this, keep your upper body straight and still.
  • Raise yourself back up to your original position and repeat the process for as many reps as you want.
  • Lunges

Lunges is another powerful leg exercise that helps tone your legs and butts. It is very powerful and can be very stressful to the legs, especially when you are just starting. Just like squats, it is recommended by every female fitness trainer or course with the goal of weight loss or muscle gain. However, it is much more powerful in helping you build your quad, leg, and butt muscle and giving you a perfect shape along with it.

To do a perfect lunge:

  • Stand up straight with both legs just a few centimeters apart.
  • Move one leg (right or left) forward like you are kneeling until your legs are at 90 degrees.
  • Push yourself back up using your heel.
  • Repeat the same process with the other knee.
  • Repeat over and over again, alternating the knees until you are satisfied.
  • Deadlifts

Deadlifts are used by female fitness trainers to help their students with weight loss and fat loss, but it is also a very potent tool for people to gain weight. Because of its ability to engage the maximum number of muscles in the body, it has a reputation for being one of the most credible exercises in helping you ensure your weight gain is distributed evenly among every part of your body. The squat is the only other type of exercise with this reputation of unchallenged effectiveness.

To do a deadlift correctly, you are going to need a barbell with the appropriate weight.

  • Stand straight with both feet shoulder-width apart.
  • Bend over to grip the barbell, with your knees parallel to the ground.
  • Stand up with your back straight and lift the weight to your thighs and then your hips.
  • Bend down slowly again and drop the weight.
  • Repeat as many times as necessary to get the desired result.

Conclusion

The combination of the right female fitness weight gain exercise, the right diet, and the right amount of sleep will make your time worth it. Most of these exercises can work for weight loss and fat loss too, but the right combination of diet and exercise will determine how well it works for you. You shouldn’t cut down on calories if you are underweight, and you should aim at a good 7 hours of sleep every night. Also, work hard so that your body can reach hypertrophy and create more muscle cells faster.

Cardio and strength workouts for female fitness

female fitness

There are many ‘irrelevant’ workout videos online for female fitness. ‘Irrelevant, as loosely used in this context, does not mean they are useless or will not achieve the aim of doing it, but often, many are not suitable for everyone. While some people are at the beginner’s level, some are further into a fitness program.

As a beginner, it is always best to begin building fitness from the floor up to the roof. Start at the beginning, with the basics. In the beginning, you will learn positions and movements. It may not seem much looking at it from the outside, trust me, it helps a lot.

A workout is more effective when you assume the most appropriate position and move the body accordingly. Learning the simple movements helps to carry out the more complex ones without causing injury to the body. An example of basic movement is the hip-hinge movement where you bend forward (from the hip upwards). Several workouts use this movement pattern, and several variations had been developed from it.

Female fitness training, according to Angela Gargano, should focus on the muscles of the hip, abdomen, and back (the core parts of the female body)

These movements are only taught at the beginning of workouts. Skipping the basics might lead to poor overall performance. Even with the basic female fitness exercises, you will get your whole body worked up. It does not indulge you at all. The workouts challenge your total body using your body weight.

The following are some basic exercises to build female fitness (strength and cardio):

Squat: it is a common bodyweight exercise that works for more than one muscle group at a time.

How: Stand with the feet slightly wider apart than your hip. Maintain a flat back, thrust your hip backward as you lower your weight to your knees. Bring your hands together in a clap position as you squat.

Jump ropes (Cardio training): A great cardio workout requiring no specific skill. You need a rope with handles on both ends. Jump ropes burn about 200 calories in 20 minutes.

How: you turn the two handles at both ends of a rope to throw the rope overhead, then jump over it and continue the cycle.

Romanian deadlift (strength training): the Romanian deadlift also uses the hip-hinge principle (movement of the parts of the body above the hip). You lift a weight as you raise your upper body back into position. The Romanian deadlift is simpler than the conventional deadlift; it does not involve bending the kneel fully. And that is why it is preferred for a beginner in female fitness.

How: Stand with your feet as wide as your hip, bend the knee slightly. Maintain a flat back while you move the upper body forward, hinging at the hip. Maintain a tight core, then push through the heels to return to the starting position.

Squat jumps (Cardio and strength training): this exercise increases the maximum heart rate (MHR), strengthens the leg muscles, and burn calories. It is a high-intensity cardio exercise, and as such, you should keep the session short.

How: you jump from a squat position as high as possible and land into a squat position.

Kickboxing (strength training): this exercise can burn about 100 calories in 10 minutes. Punching can be done with gloves or bare hands.

How: punching and kicking a bag. It does not require any special skill other than basic knowledge of kicking and punching.

Dead bug (strength): This exercise is just ideal for female fitness; very simple yet can be intensified with speed.

How: lie down flat on your mat facing up, stretch your hands beyond your head to touch the mat as well; this is position 1. Raise your hands and legs to be at a right angle to your body, fold both legs at the knee, make them parallel to your body; this is position 2. From position 2, you will slowly return the right hand and the left leg only at the same time to position 1 and bring it back to position 2. Do the same for the left hand and right leg. Repeat for about 15 minutes. The higher the speed, the higher the intensity.

Leg lowers another basic strength training

How: Lie on your back, stretch your legs upwards at an angle of 90 to the body with your arms by your sides. You will bring the right leg down (unbent) as low, and you can without your back rising upwards. Return to the initial position and repeat with the left leg. Do this for about 20 minutes; the intensity increases with speed.

Skydive is a good female fitness workout that engages your abs, glutes, and hamstrings at the same time

How: lie flat on your Tommy and stretch your hands and legs. Let your forehead, Tommy, hands, and legs touch the floor. Lift your hands, head, and legs few inches above the ground, such that your chest does not have contact with the ground. Hold this position for about 5 seconds, then return to the initial position for another 5 seconds. Repeat about 3-5 times.

Glute bridge: work up the glutes. Working the glutes is important in female fitness.

How: lie on your back and place your feet on the floor; such that your knee is at angle 45 to your waist and 90 to your feet. Place your arms by your sides. Raise your hip by working the abs and glutes to make your shoulder form an inclined plane with your knee. Hold this position for about 3 seconds, then lower your hip to the starting position. For effectiveness, your shoulder and leg mustn’t shift from their/its position on the mat. Repeat 10 times in 2 sets.

One leg deadlift works the hamstring, glutes, and biceps using the bodyweight and improves body balance.

How: Stand with both feet together, then hinge forward at the hip, stretching your right hand forward and your left leg backward. Let the body form a ‘T’ shape. Hold this position for about 3 seconds return to the initial standing position. Repeat and alternate the hand and leg. Do 2 sets, each set comprising 10 repeats.

Several common cardio exercises are overlooked but are effective for female fitness. The list includes running or treadmill, super walking, and swimming. Even without employing the services of a fitness trainer, You can draw up a fitness plan and remain consistent for a start.

The female manual for getting lean

The quest for a perfect woman body, otherwise known as female fitness, has been ongoing for ages. Quite a number of women fix appointments with fitness trainers because they want to reduce fats overall or at specific parts of the body; usually after starving their body without getting the intended result. In this article, I will share some expert techniques that can rid our body of excess fats, make you lean and fit for athletics, figure competition or whatever your goal might be.

MAINTAIN A HEALTHY DIET

Well, female fitness starts with food! But on the contrary, starving yourself does not make you healthy. When you take fewer nutrients than your body requires then your body will suffer the deficiencies. It is also possible to starve and yet retain fats if you do not eat right. Therefore, to get fit, you must eat right – maintain a healthy diet.

You can determine whether you are starving or overeating by multiplying your weight by ten then compare the result with your total calorie intake. For example, suppose you weigh 100lbs to remain healthy, you need to consume between 1000lbs and 1200lbs (between x10 and x12 of your weight). If you eat less calorie than this range, then you are underfeeding. I know it doesn’t sound great to recommend eating more to someone whose goal is to get lean. No. It’s not! But you should. Only this time you are careful to eat healthily; what you need is more protein not fats, vegetables and complex carbohydrates not junkies

Many female fitness articles have suggested dropping carbohydrates altogether. While this is impracticable, you should take more of high fibre carbohydrates (also known as dietary fibre, this carbohydrates does not digest in the stomach but passes through and out of the body) such as whole-grain bread and cereal, vegetables and fruits and cut back on high sugar low fibre carbohydrates as products of sugar and white flour – cakes, cookies, white bread white (processed) rice.

Increasing your protein will be of immense benefits after reducing the carb intake. It is relatively safer to eat chicken, low-fat turkey, beef and also lean meat.

EXERCISE REGULARLY TO ATTAIN FEMALE FITNESS

Although it starts with eating right, diet does not do all the magic. You need to have a fitness plan and stay committed to it. An adult should not have less than 150 minutes of moderately intense workouts per week. Exercise should involve all the major muscle groups and the cardiovascular system. Gradually increase the training intensity and duration at your pace. You can make as much as 300 minutes of highly intense activities a week.

Cardio workout for a lean body

If your goal is only about reducing fat or building fitness for a competition, you can choose any cardio that you love although is preferable to have two in the least—the others as alternatives when you get bored. If running excites you or preparing for a race, you may include cycling as a variant. If you are building fitness for a competition, then make your primary cardio workout related to your sport. Also, once a week (in the least) do high-intensity interval training (HIIT). Make your training more intense, try reaching about seventy percent (70%) or your Maximum Heart Rate (MRH). You can have an intense workout for 30 seconds – 1 minute followed by a break of the same interval then repeat. Note that the duration depends on the type of workout you do and level of expertise. For a starter, a cardio session should not exceed 30 minutes. Otherwise, your body may become catabolic; this means your body will feed on muscles instead of food. The result is, you will remain the same despite maintaining your workout routine.

Strength training for a lean body

Strength training is unavoidable for building a lean and toned body. Unfortunately, many women want to attain female fitness without engaging in strength training. Primarily because they do not want to build up biceps like men. Naturally, women muscles do not get massively built like the male muscles because they do not have sufficient testosterone to make this happen. The Centre for Disease Control (CDC) fitness plan recommendation includes at least two sessions of strength training weekly. Lifting weights helps to retain the muscles. The heavier the weight, the better the job done. Combining heavy lifting with cardio will help you become leaner. Other strength activities include squats, deadlifts, lunges, pushups and planks

Taking strength training may give you little lean mass but not significant enough to make you outgrow your wears. A right combination of a healthy diet, cardio and strength workouts should make you smaller and lean (female fitness).

 TAKE RESPONSIBILITY FOR YOUR BODY

Monitor your progress daily. Going will get tough at some points. It is normal to occasionally feel like helping yourself to some cakes and cookies or skip a workout session. Yet, you have a responsibility to regularly ensure compliance with eating healthy and workout plans. Eat when hungry and stop when you are full. Also, avoid dehydration and stuffing food too quickly, rather eat slowly. If it helps, you can report your progress to a family or friend – this can be a source of motivation for consistency.

REST IS AS IMPORTANT AS YOUR WORKOUT

You will not expect to become lean overnight; female fitness can take months of work. Therefore, do not try to overwork yourself. Taking time to rest is as essential as being active at workouts. Rest enables your body to heal and recover from the workout stress. If you are just starting, plan two days of rest each week and follow a high-intensity session with a light-intense session.

Female fitness – the truth, the myth and advise

female fitness

Female fitness has been seriously enshrouded with clouds of myths. These myths have become so traditional that you don’t know the facts from the myths. If you are just about to start fitness training, it will do you much good to read this article before backing the wrong horse. And if you are already into fitness, read through and find where necessary adjustments should be made. In this article, I present some facts about the myths surrounding the female fitness world. You might find some practices and beliefs you previously hold true to be nothing but tales. I encourage you to research and consult your doctor on medically related issues.

Strength training is ideal for men only

It is a tradition in the women’s world to believe that any challenging activity is the males’ responsibility only. This is not true at all. You will regularly hear statements like, ‘you will lose your feminine appearance when you do strength activities.’ Or ‘you will become bulky, built like a rock.’ Female fitness experts have affirmed this to be a myth and unsubstantiated. Bikini competitors have proven that female fitness can achieve female body roundness, full of elegance and flow, and without striation and muscle mass. Strength training is required to bring your body to the ideal feminine shape devoid of fats and muscle striation.

Scientifically, it has been proven that a male body produces testosterone about 12 times beyond what the female body produces. This implies that a woman, because of training, can’t amass as much muscle as a man would. Strength workout also improves bone density and prevents muscle loss in postmenopausal women.

The pink bell is just right for a woman!

Female fitness requires much more weight than a five-pound dumbbell to build a foundation level muscle body.

You should always stretch your arms and legs before workouts

It is a pearl of conventional wisdom that I once believed that stretching the arms and legs before workouts prepare you for an effective training session. It is also said that it reduces your chances of getting injured. Mark Wiedenbach, a professional personal trainer who achieved 8% fat level, believes stretching weakens the muscles by about 30% before the training starts. Instead, you can start your workouts with warm-ups like walking or light weights before intense workouts begin. Stretching is ideal after a workout session and not before.

Going without food will burn out fats in the body

Scientifically it has been established that when the body energy is used up, the body fats are converted into carbohydrates for a continuous energy supply. While that is true, it is also true that the body weakens when nutrients are not replenished timely. Science has again proven that when body nutrients are exhausted, the body fuels itself on the body muscles to secret nutrients, even fats. This defeats the purpose of going without food. It is, therefore, very possible to go without food and become leaner not because you are free of fats but because you have burnt up your muscles.

Female fitness trains you to develop your muscles, burn up fats while replenishing your body’s nutrient needs with a healthy diet.

To maintain female fitness, it is more nourishing to eat the egg whites but not the yolks

Egg yolks contain fats. While that is true, Mark Wiedenbach believes that egg yolks won’t affect your cholesterols level except you fried it in oil or butter and perhaps served with bacon. The egg yolk contains far much more than fats; it has half the protein in the egg, also vitamins and minerals. Research maintains that the fats in yolks decrease LDL, the bad cholesterol.

You can only achieve female fitness by exhausting yourself at the gym each day

Overloads are useful techniques but must always be applied appropriately. An overload is meant to stretch your muscles a bit more, not to wear you out. If you or your trainer considers working to tiredness a sign of reaching female fitness, then you both are mistaken. Firstly, your body muscles need to stretch just a bit more and require ample time to repair the tissues. If you overwork your muscles day in day out, you limit the chances of recovery. A slow recovery rate impedes your progress. Instead, you need to have a fitness plan, challenge your body with an overload workout, give your body time to recover (take a rest), or if you are a pro, go for some light intensity workout that really will not harm the stretched muscles before taking a rest.

A workout is an effective remedy to overeating

Women who believe they can make up for their lousy eating habits by burning the calorie intake at the gym cannot be more mistaken. Irrespective of your level of workouts, your appearance is mostly a creation of your diet. There is little your training can do to reduce fats when your diet is pulling your body in the other direction. Besides, making a wrong habitual practice of lifting weights and doing cardio will make you stay longer and visit more frequently than necessary at training. You stress the already stressed muscles when you are not giving enough time to rest. Eat right. Take enough protein for body rebuilding, cut down on carbohydrates in general but take more whole grain carbs than the processed carbs. Attaining female fitness requires discipline and commitment.

I can burn hip fats by exercising the hip muscles

Another misconception is the belief that targeting specific muscles for training will reduce fats in that targeted area. The reality is fat can only be decreased all through the body and not to a particular part. Indeed, working a specific muscle can build/strengthen the muscle. The targetted muscle will increase while the whole body reduces fat at the same rate. To not have an unevenly developed body, it is best to commit the entire body to fitness practice that will build all muscles and reduce overall fats.

Returning to fitness after pregnancy

female fitness

Severally, female fitness has generated concerns among women on how and when a woman should start taking workouts after pregnancy. The worry centres on how healthy exercise is to the new mother and when she can start doing exercises. Exercise is great and beneficial for mothers who have newly put to bed. It raises energy levels, reduces stress, and prevents depression after pregnancy.

Before highlighting some of the benefits of female fitness workouts after pregnancy and suggest some activities, it is beneficial to consider the different conditions a new mum might be and how to approach workouts. Please note that you are to stop the exercise immediately if you feel pain irrespective of the condition.

When should I consider female fitness after delivery?

In the event of a vaginal birth without complications, you can begin very light intensity workouts a day or two after birth, focusing on the pelvic floor and the abdomen. Workout type can be short distance gentle walk, gradually increase the distance, pace, and duration. For the first few weeks after delivery, make a maximum workout duration of 30 minutes.

In the case of a vaginal birth with tearing, let your body heal before undertaking any workout in order not to increase bleeding. Depending on the degree of injury, healing may take as much as 4 weeks. It is advisable to consult your doctor to know if you can engage in any exercise without putting yourself in harm’s way. It is also healthy not to participate in swimming until after 7day when the bleeding had stopped and not without a doctor’s approval.  

In the event of a cesarean section, you should be able to walk a day after the delivery. Whenever you are ready, try to do some walking; it boosts blood circulation, consequently preventing clotting. As simple as taking a few steps are, it is the appropriate exercise for your condition. Do not try to overdo things.

In any event, female fitness involving an intense workout or returning to the gym should take place only after the 6-week postnatal medical evaluation. When you feel ready and have been medically cleared to begin, resume training at low intensity and progress as your body adjusts. If you feel vaginal or abdominal pain, blood and fluid leak, your body is most likely not ready to resume exercise.

Benefits of exercise after pregnancy

Exercise is decent for the happiness, liveliness, and wellness of the mother. It gets the mother back quickly into relating well with other people. Participating in female fitness exercise after pregnancy strengthens the abdominal muscles of the new mum. It increases blood flow and cardiovascular fitness in general. Furthermore, exercise encourages weight loss, makes sound sleep possible, raises energy level, and helps speedy body recovery.

Intensity and Duration

The Department of Health and Human Services endorses a minimum duration of 150-minute regular exercise a week. The intensity of the workouts should remain moderate. In cases where the mother needs to do highly intense workouts, consider feeding your baby or pumping before the workout.

Why new mum finds female fitness difficult

There are many things associated with being a new mother; some of such is a strange body, the new baby demands, and of course, the emotions. Yet, you should encourage yourself to carry out physical activities that will get you active, lively and dispel depression. Involve friends and family to make it more vibrant. Be consistent with it, laying your baby by your side.

Caution on workouts

Some changes have taken place in your body over the last 9 months, including abdominal stretching and pulling, you have to be very cautious at first with abs workouts. Abdominal bulging may occur to someone diagnosed with diastasis recti. Besides, if you feel dizzy or lightheaded during or after exercise, then stop. It can be an indication that you are pushing your body too hard. Be on the lookout for any form of change in your milk production. Returning to fitness after delivery is a gradual process.

Female fitness workout for the first few months after delivery

  • Commence postpartum exercise with walking. Take a few steps at first then increase distance and pace as the body heals. Take a walk for 10 minutes and rest for 5 minutes.
  • Pelvic floor exercise (kegel)

Take a seek with your back straight and slightly leaned forward, squeeze and pull up (contract) the vaginal muscles like when trying to stop your pee. Hold in this position for about 10 seconds (or for as long as it is convenient) relax for another 8 seconds. Repeat the process for about 10 times.

  • Pelvis tilt

Lie on the floor with your back flattened on the ground and your knees bent. Tighten your abdominal muscles and tilt your pelvic up slightly. Do this a few tunes a day and work up to 10 minutes each time.

  • Happy baby yoga pose

Pelvic muscles may contract after delivery; this can give some pain. This workout can help gently stretch your muscles. Lie flat on your back, let your knees come towards your chest. Slightly widen your knees, let it be wider than your hips. Let your hands go between your knees to hold the outside of your ankle. Let your feet face upwards then gently pull your feet to lower your knees. Try holding the position for about 60 seconds

  • Modified Sife Plank

This exercise strengthens the abdomen sides, the lower back. It is ideal to bring a newly delivered woman back to female fitness by strengthing the core without adding pressures. The muscles are pulled back into initial positions. Lie on your side resting on your elbow, bend your knees, your feet slightly behind. Raise your hips to engage your abdominal muscles. Hold this position for about 30 seconds. Rest and repeat on the other side. Complete 2 sets on each side.

Fitness tips for women

female fitness

Are you a newbie in female fitness? When you see Tia-Clair Toomey and Katrín Tanja Davíðsdóttir, it is ok to want to have a great body like theirs. However, like the common saying, ‘Rome was not built in a day.’ Training can become overwhelming, an unsafe practice, and ‘seemingly unproductive’ if the necessary steps are not taken and as at when due or when biting too much at a time. This article comprises proven professional but simplified fitness tips for women by expert trainers and health researchers over time. Keeping this information close to the heart will enable you to have a safe workout plan and to achieve your goal in the shortest possible time.

Identify and write down your goal

Women engage in female fitness workouts for different reasons; one might be interested in shedding some fats. At the same time, another wants to build speed. Another might be interested in bodybuilding and several other goals. Anyone involving in exercise must clearly identify and write down her goal(s). this will enable her to measure her progress. There is nothing wrong with joining a friend at workouts, but It will be incorrect not to have a purpose. Why? Exercises require consistency, and when going gets tough, your goal becomes your driving force. You should clearly know why you want to involve in fitness, how you will make a lifestyle of it.

Start female fitness from the basics

As a newbie, or just starting with a new workout, it is best to start with the basics. Strength workouts are more effective when you master the basics such as squat before taking on the more complex ones like CrossFit. Also, start at a level of low intensity and for a short session. One of the worst things to do at workouts is trying to impress another person. And at the same time, there is no need to compare yourself (age or stature) with another person. Or your progress with those who have gone further in training. Firstly, your physiology differs; also, your goal might vary as well. It is advised that you start at a convenient intensity and duration, then gradually progress at your pace both in intensity and duration. For a female fitness newbie, you may limit your workout for the first week to 30 minutes then gradually increase the period.

Consistency or intensity?

Apparently, both factors are essential in building fitness, yet consistency should be prioritized over intensity. Regular short sessions of moderate-intensity workouts do much more benefit than inconsistent, once a while high-intensity workout. Consistency maintains and adds to the progress made over time while you will return to the start point after the one-time exercise.

Time out

Rest is as good as lifting weights or any other type of workout you enjoy. Regularly take time out after workouts. This allows your body to recuperate (recover from the stress). Rest even when your body does not seem to demand it; make it a consistent practice. Depending on the level of fitness and age, rest days can be alternated with workouts; a day workout, a day rest. It is crucial to observe your body and attend to it when it needs rest.

You can use some external motivation

Aside from getting motivation from the goals you set, you can get other forms of motivation. This may include getting friends and family along in female fitness activities, listening to favorite music that keeps you on your toes.

Live healthily

Someone is wondering if we are not going to discuss food. It is good to eat healthily. Make breakfast a must. Your body requires proteins after workouts to help rebuild tissues. Moreover, if your goal is to lose weight, it does not mean you eat less. Instead, eat healthily, take healthy snacks, avoid junkies, do calorie intake and output calculation to know when you are gaining weight or losing it. To lose weight is about achieving at least a calorie deficit per time. Take water as frequently as you can, try to prevent dehydration. It is very vital to have a good sleep to have a good training session.

Train comfortably

Female fitness requires comfort at training. Uncomfortable training gears such as shoes, tracks, swimsuits, etc., may make training a terrible experience. Make yourself comfortable in your wears. The quality of your wears impacts the quality of protection you get from them. Endeavour to get new and useful training kits to reduce the risk of getting injured.

The plateau is always there

It is good to have the foreknowledge that a time usually comes when your body seems not responding positively to training. Sometimes it looks diminishing; this is called a plateau experience. Many get frustrated and feel unaccomplished when this happens. Well, the truth is, it is normal for such to happen; it happens to everyone. Instead of giving in to frustration, you can adjust your fitness plan and try some new workouts.

Reward your effort

Female fitness is usually a long-term process that cannot be measured per workout session. Yet you can measure your effort and reward yourself with a daily sense of accomplishment. You can use a heart rate monitor to assess the body’s response to training at each session or a 10,000-step pedometer to determine daily achievement. You can also make the feeling you get after a workout a reward for a job well done. Sense of accomplishment can also be derived by setting short term goals such as time to complete a set, run a distance, a particular pounds of weight to lift, a weight to squat with.

Principles of female fitness

female fitness

Before getting into female fitness, it is vital to set a goal and make a clear-cut plan towards achieving the goal. It is inappropriate to approach physical exercise haphazardly. Imagine someone who had never done 10 pushups a day, based on motivation from friends and articles read, decides to do 50 pushups that very day. Needless to say, that mission might turn suicidal. Factors such as the workload, intensity, recovery, diet, and duration must be carefully planned before jumping into fitness workouts. Otherwise, instead of building the body, training may be harmful to the body’s development. We must respect the fact that our body is not a mechanical gadget. Therefore, it is expedient to follow the principles that guarantee reaching female fitness goals while ensuring safety.

The fundamental principles of female fitness include:

  • Steady and progressive workload
  • Alternate between Workout Focus
  • The specificity principle
  • The rest and recovery principle

STEADY AND PROGRESSIVE WORKLOAD

This principle is also known as the principle of overload. It is frequently referred to as the most crucial concept in fitness. This principle indicates that the body will respond to changes in the workload it is subjected to. For example, if you start with 10 pushups daily, soon your body will develop the workload’s capacity to the extent that you will become more comfortable doing it. When the body has adapted well to handling the workload, you can slightly increase the workload. This change is not limited to the body muscles. In the case of a highly intense cardio workout, the lungs become larger and hold more air; also, there are physiological changes to the heart. The process needs to be steady and progressive. A significant hike in the workload may cause the body to have some adverse reactions, including or breakdown.

ALTERNATE BETWEEN WORKOUT FOCUS

The right way of preventing excessive workload is to alternate between workout focus. This principle is conventionally referred to as Frequency, Intensity, Time, and Type ­(FITT). For a consistent and effective female fitness program, it is good to adopt the principles of overload and FITT simultaneously. FITT enables adequate recovery of overloaded body parts while working the others; efficiently monitors cardio activities and strength-focused training. FITT is necessary for making a workout plan for people recovering from a stroke.

When making a fitness plan, the FITT plan for each workout must be clearly determined.

Frequency – this is the number of times you undertake workouts in a weak. It is essential to determine the number of time necessary for carrying out an exercise to meet the goal without disproportionately overloading the body.

Health and female fitness researchers and trainers have developed a frequency plan that serves as a general rule. It must be noted that each person must be observant of how the body responds to workouts.

  • Cardiovascular: The trainee should aim for cardio sessions not more than three per week. But this can be extended to about six sessions a week if your goal is to reduce your weight.
  • Strength and Bodybuilding: These exercises can be as frequent as four times a week. You may as well lift some weights to increase strength and body balance. If your goal is not to participate in a bodybuilding competition, you may limit weight lifting to the light bars.
  • Time out: some people who self-train may regard days of rest as laziness. As a matter of fact, it is on the contrary. You must schedule day-offs for the stressed tissues to recover after workouts.

Intensity – This describes how difficult each training session will be; the amount of effort it requires to have successfully completed the task. It is good not to start with very challenging activities to prevent injury. Instead, you can take it a step at a time, from very light to very challenging sets of activities, from supremely comfortable workouts to the difficult ones.

When strength is the focus, you can start with very light and comfortable weights and gradually progress to the heavier ones. You can start with completing very few repetitions at first then go higher. Do few sets or a single set, then to multiple sets.

Cardio intensity measures the heart work rate in beats per minute (bpm). Based on your age and fitness level, the maximum heart rate (MRH) calculated as 220 – your age will be multiplied by 0.5 and 0.85 to get your target heart rate zone. In this zone, your heart functions optimally.

Time – How long each workout session lasts. It is essential to be consistent at training. Increase your training duration only when the body has mustered enough endurance to keep at with the new time set. Usually, each training session should last for about 30 minutes (light to moderate intensity) and 15 minutes for high intensity. A total of about 150 minutes or 75 minutes per week is ideal for female fitness: age, health, weight, and the type of exercise can increase or decrease session duration. While 30 minutes running would achieve a session goal, cycling may require much more time to reach the goal.

Type – the kind of workout to do. Broadly there are two types of class – cardio and strength/bodybuilding

Cardio workouts aim at improving the cardiovascular system (blood supply and respiration). Includes activities such as running, cycling, swimming.

Strength workouts focus on energizing and toughening the muscles, causing muscular hypertrophy. It usually involves lifting loads; working against gravity. Examples include situps, pushups, weight lifting.

GOAL-SPECIFIC

There are different types of exercises for achieving various goals in health and female fitness. This principle teaches that you should focus on the workouts that help achieve your goals. For example, a race athlete might do more bodyweight workouts while a bodybuilder will do more weightlifting exercises. Both workouts are for building strength and balance. In another vein, someone interested in weight loss will focus on taking a healthier diet to lose more calories than the intake. Another preparing for a bodybuilding competition will focus on intense weight lifting, a cyclist on speed. Your goal determines your choice of exercise, both cardio and strength.

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