Whether you’re at the point where you need to recover from long term bad eating habits, or you just want to shed a few extra pounds, there’s always a healthy way to lose that extra weight. With today’s technology, it’s very easy to get lost in all the information related to “weight loss” or “easy weight loss” strategies. Just google it. So many approaches that what to do becomes confusing. However, it’s important to distance yourself from the quick, fast and easy solutions and instead, focus on achieving your goals using healthy, safer techniques. Luckily, here’s some ideas for achieving healthy weight loss that you can maintain for a long time. 4 Steps to Healthy Weight Loss1. Set weekly goals for weight lossYou’ll likely be tempted to set some pretty aggressive weight loss goals, especially if you’re overweight. But remember that fast weight loss doesn’t always last. To avoid those short-term results, seek the assistance of a medical professional to determine a reasonable weight loss goal for you. If you’re not overweight, you can aim at losing about two pounds per week. This is sustainable weight loss based on a combination of calorie cutting and increased metabolism. If you’re overweight, your weekly weight loss goals could vary. When you’re overweight, you’ll most likely burn much more than two pounds per week with just basic changes in diet and exercise. 2. Speak with your Nutrition Specialist.Naturally, if you slash your food consumption drastically, you’ll automatically lose weight. But that doesn’t mean you’ll achieve lasting, healthy weight loss. It’s important to have a discussion with a nutritionist so you know how to design your menu based on your age, weight, and goals. If you’re affected by health conditions like hypertension, high cholesterol, or diabetes, your adjusted menu will need the input of a nutritionist or dietician. You certainly don’t want to cut consumption of foods that are effectively keeping your condition under control. Your age also requires certain nutritional needs which you may overlook on your own. For instance, a nutritionist will be able to tell you how to continue to get calcium without eating as much high-fat cheese. 3. Try Circuit TrainingHands down, the best way to achieve weight loss is through circuit training because this involves both strength training and cardiovascular workouts. Alternating between both types of workouts allows you to build fat-burning muscle and shed fat at the same time. If you’re the stay-at-home type, find some circuit training DVDs online and do the workouts at home. You’ll likely find circuit training to be challenging, but that’s because it’s effective. Most gyms have trained staff to help design a circuit training program tailored to your needs. Choose this route if you think you’ll have trouble working out at home. 4. Get help from your friends and family.The supporting cast doesn’t consist of people. Instead, it consists of things which, when coupled with a healthy diet and consistent exercise, allow you to achieve maximum results. Ensure you get at least seven hours uninterrupted rest every night. Lack of sleep seriously hampers any weight loss efforts. Take a multivitamin that has sufficient amounts of the vitamins and minerals you need each day. That way, you’ll continue to fuel your body with the things that make you healthy. Have one or two anti-stress activities at your fingertips for whenever you have a rough day at work. It’s important not to allow stress to take over, because that’s the easiest way to sabotage your weight loss program! Healthy weight loss means doing the things you know are right for your body. If you take a moment to listen to your body each day, you’ll realize when something you’ve done or eaten is having negative effects. Listen to your body, implement this plan, and look forward to healthy weight loss in no time! from https://www.realsupplements.net/the-healthy-weight-loss-plan/
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Tabata workouts sound like a great idea… if you like the idea of getting fit in eight minutes. Find out the history behind these extraordinary claims regarding this workout and whether or not they would work for you. Tabata was the creation of Dr. Izumi Tabata, who trained the Japanese speed skating team in the 1990’s. Even these highly trained and conditioned athletes had a challenging time keeping up, but they saw fantastic results in just a few short weeks. Celebrities swear by it. These workouts are a variation of the popular HIIT training that athletes have done for years. Alternating between short times of intense activity and short recovery periods. With Tabata, you train as hard as you can for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times. Top 5 Benefits of Tabata Workouts1. Increase your anaerobic capacity with TabataOrdinary cardiovascular activities, such as running on the treadmill or swimming, will increase your aerobic capacity. But intense short-term bursts of exercise and exertion seems to affect your anaerobic fitness more effectively. Tabata increases your anaerobic capacity since you are strengthening your muscles by forcing them to do hard work for a short period of time. 2. Save time with TabataMany people enjoy the Tabata workout because you can get fit in a shorter period of time. Think of all the extra things in your life you can accomplish with the extra time that you free up. You can spend more time enjoying your favorite hobbies or past times with friends and family members. 3. Avoid overuse injuriesDaily tennis matches or long distance jogging like marathon training often put too much stress on certain areas of your body such as your legs, and various muscle groups. The shorter period workouts may help to protect your tendons, shins, and muscles. 4. Burn FatStudies show that Tabata stimulates your metabolism, and you continue burning more calories for about the next 12 hours. That quickly adds up. Research also shows that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise are more effective for reducing fat. 5. Lower your risk of diabetesThere’s evidence that Tabata may help balance your blood sugar. Exercise and a healthy diet are both important. High-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome.
Are Tabata-Style Workouts For You?1. Know what your goals are. Tabata isn’t easy, so ask yourself if it’s an appropriate type of exercise for you. You may want to progress your fitness through other workouts first and then move to Tabata. 2. Talk to your doctor first. Your physician can advise you about your individual health tolerances and whether Tabata would be a good fit for you. It’s especially important to get a medical consultation if you have certain medical conditions or have been sedentary for a while. 3. Work with a certified personal trainer. A qualified trainer can get you off to a good start. If you cannot afford private training, enroll in a group class. 4. Use a reliable timer. Precise timing is very important in Tabata training. It can be difficult to estimate how many seconds go by without looking at a timer or stopwatch. There are many free apps on your phone with great Tabata timers. 5. Start with easy movements. Almost any exercise activity can be incorporated into Tabata. Begin with your personal favorites and incorporate the treadmill or stationary bicycle. Over time you can add in different kinds of exercises like sprints, running hills or jump rope. 6. Make sure you warm up good and cool down. Like any exercise routine, it’s always a good idea to give your body sufficient preparation to warm the muscles and a light cool down to slowly relax the body. Begin and end your session with slower and smaller movements. Save a good static stretch for last when your muscles are warm. 7. Be prepared for a little discomfort. Even seasoned athletes acknowledge that Tabata is challenging. Temporary shortness of breath and other symptoms are natural. You may decide it’s worth the effort once you see the results. 8. Proceed slowly and consistently. Consider the option of borrowing some Tabata concepts without going the whole distance. Try taking longer rest periods or doing less than 8 cycles. 9. Keep a journal. A written log will help highlight your progress. Look back over the weeks and months to see your improvements and keep inspired. Tabata takes a little longer than a few minutes everyone thinks. However, it still cuts the hours off the usual gym time and delivers superior results. You can even adapt the principles to suit your individual condition and goals so you’ll stay safe while getting in great shape. Tabata training is not recommended for beginners, and it’s better suited for someone who has been working out consistently and is comfortable with high-intensity exercise. There is also an increased risk for injury when performing exercises at a high-intensity for time. from https://www.realsupplements.net/want-to-try-tabata-workouts-read-this-first/
Photo Power The Ultimate Success Formula
MARCO PITT
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CAROL ROSSI
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from https://www.realsupplements.net/10933-2/ My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off, but to keep it off. This is the journey. I am taking weight loss 1 pound at a time in order to make permanent changes to my life and body. More than simply decreasing a number, I am interested in transforming my habits for a better life. I want this lifestyle to be permanent, and be who I am. Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life. I increase my life span. I make a better life for myself. Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me. Because I love and respect myself, I am cautious about the methods I use for weight loss. I stay away from fad and fast diets, starving and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress. If it sounds to good to be true, it probably is. Weight gain did not happen in one week, so it will take more than one week to lose it. Losing weight is easy for me when I have fun. This is why I choose entertaining and fun methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I do what I enjoy to do. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value. And I give myself a break when I falter. I am human, after all. Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits. 5 Questions for Reflection1. What delicious new recipe can I try this week? Real Supplements is dedicated to helping those in their goals of losing weight and getting fit. We have a full range of vitamins, supplements and healthy food choices to help you reach your goals. It may be as simple as using Avocado Oil instead of Corn Oil. A simple change makes all the difference. from https://www.realsupplements.net/how-to-enjoy-healthy-weight-loss/ You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always wanted? The biggest obstacle you have to address is actually your self-discipline and will power. And sticking to a simple plan! You may have fallen into a cycle of bad daily habits. It starts with eating a diet full of bad fats, simple (white) carbs and processed foods. It is these types of foods that make you feel tired continuously. Because your body has been sucked of the energy you need to maintain a healthy lifestyle, you don’t feel like working out. So what’s the end game? You end up with no or little will power to change and you feel terrible and hopeless. But wait. There’s hope! You can make the changes necessary if you want to lose those extra pounds. You first have to work on building the willpower and create a simple program to make it happen. 1. Don’t Wait For Something Negative To Happen.Your will power is inside of you and you don’t want something bad to happen in order to expose it. We’ve all heard the stories about someone suffering a terrible trauma, such as a heart attack, and how that life event brings about a permanent change in their habits. You don’t a bad thing this to happen to you in order to get you motivated! The time is now. 2. Pay Attention To Your Portion Size.This is one tip that can allow you to start small. It’s hard to work on your change if you’re trying to go from one extreme to another. Decide that tonight you’re still going to enjoy the same food that you would normally eat – but this time give yourself a smaller portion size. One trick is to use smaller plates so the plate visually appears full. And don’t go for seconds. Eat slowly. Its well known it takes 20 minutes for your stomach to tell your brain its full. If you eat slower, then you have consumed less food before the signals get sent. And don’t forget to drink water during dinner. 3. Give Yourself A Cheat Meal (or two). Every week.It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday evening you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.” But don’t follow your cheat day with another one, and then another one. And don’t turn it into an all day pig-a-thon. Remember rule 2, cheat, but cheat smartly. 4. Take Pictures of Yourself. Before you start.You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph or even a mirror. You may not recognize the changes. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to drop the weight. Visual clues of change will make you feel good and keep you motivated. 5. Make A Grocery List. And stick to it.Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home and eliminate the unhealthy choices. Go to the grocery store on a full stomach. Walk through the junk food aisle and purposely do not choose anything. Leave the store with good food. You will feel better! 6. Exercise. Consistently.Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30-minute walk, three times a week. Just be consistent, and build on it. And remember, lifting weights will help you lose weight. And build strong bones. 7. Set Small, Achievable Goals.No matter how you decide to approach your weight loss, it’s important to start with small goals and remain in a good mood. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week, or walking 3 times a week. These goals are perfect. Thinks about it, losing 1 pound a week is the same as 52 lbs a year. That’s a lot of weight! By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly. And you will stick with the program! from https://www.realsupplements.net/the-will-power-to-lose-weight/ Your brain is made of 90 percent water, and your blood is made up of over 80 percent water, and your bones are made of 50 percent water. And that’s not even taking into consideration all the bodies cells, tissues, muscles and organs. Water: The Miracle Drink.You can’t go anytime you select water to drink. It provides the body a way to cleanse the harmful toxins. Water is an important part in regulating body temperature and also plays a vital role in every chemical reaction inside our cells. It also plays a key role to lubricating our joints, promoting healthy skin, and keep our digestive systems functioning smoothly. One of the great benefits of drinking water regularly is that it boosts our energy levels and enhances our moods One important function of hydrating with water is that it helps to bolster the immune system, that can prevent heart diseases, cancer and even the cold and flu. You need to Avoid Dehydration.When the amount of water you drink is less than the amount you discharge, problems start to occur, starting with dehydration. Most people are chronically dehydrated, causing a lack of attention span, memory problems and increase in motor skills issues. Dehydration can also cause brain tissue shrinkage. When you don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies done on students during exams. The students who did better brought in a water bottle with them to the exams. Drinking allows us to think more clearly, and gives us the ability to focus and concentrate better. When you’re dehydrated, your skin looks grey and feels dry because your body prioritizes hydrating your organs first. The first place your skin will suffer is the skin on your face. Severe dehydration can have lasting effects which can result in fatigue, dizziness, weakness, headaches and in severe cases, unconsciousness. Water is Essential For Your Health1. Water Helps your Bowel MovementsWhen we don’t drink enough water, our large intestines and the colon, takes the hydration it needs from our stool, making it hard – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will help the digestive system, alleviate constipation, and help to regulate your bowel movement. 2. Water Works to Detoxify your bodyOur kidneys have the crucial job of removing toxins from our bloodstream, especially the main toxin in our bodies called BUN (blood urea nitrogen), which we pass through urination. If our water consumption is less than what it should be, your kidneys will have a hard time removing these toxins. Toxins are the remaining junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys rid these toxins quite easily. 3. Water Powers Muscles & JointsAccording to studies, a mere 2-3% loss in water weight can cause us fatigue, weakness, and can decrease your ability to think clearly. It also has a negative impact on your athletic performance, so much so that if our muscles don’t get enough water, they start to feel tired and can actually start to reduce in size. On the flip side, drinking lots of water allows muscles to be more elastic. It will provide our muscles with the energy they need and helps them perform at their optimum levels. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps. 4. Water helps to Satiate your HungerAny good dietician will tell you that drinking water, or eating foods that contain high water content, will curb our appetites. In addition, to go even a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid. Water also will boost your metabolism, and increase your body’s ability to burn fat. Drinking 2 glasses before a meal will help you digest and metabolize your food in less time. 5. Water Keeps Skin and Hair SoftWater helps to improve skin hydration and improves the flow of healthy blood throughout the body, which gives you a much brighter complexion. It also helps rejuvenate skin cells and boost skin suppleness. When it comes to your hair, because your hair is made up of 25% water, will shine brighter if you drink more water. Therefore, when you’re constantly replenishing your water intake, this can help to stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look. How much Water is enough?We’ve been told many times that we should drink eight glasses of water a day. However that is an average guideline. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment. To calculate just how much water you really need, multiply your body weight (in pounds) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis. So for example, if you weight 200 lbs, then the calculation is: 200 X .55 / 8 = 13 cups. While this seems like a lot, its actually not as bad as you think. Change out some of the non-water drinks to water and you’ll consume your daily amount a lot faster than you think. And while pop contains water, its not water. Here are a few ways you can sneak in those recommended glasses of water in your daily routine:
from https://www.realsupplements.net/want-to-improve-your-health-consider-drinking-more-water/
Clean eating is a current term for a long-standing movement. Many people believe that cleaning up the way we eat increases health benefits and energy levels. The earliest signs of this trend began in the 1960’s and were visible in the health food stores that cropped up. Now, mainstream society has caught on to putting […]
from https://www.realsupplements.net/rules-for-clean-eating-tips-and-guidelines/
Constipation is defined as having less than 3 bowel movements a week. Constipation is also characterized by other unpleasant symptoms such as difficulty in going to the bathroom, abdominal bloating and pain from hard, dry stools that are usually difficult to pass. However, if you are not having at least 2 soft, easy to pass […]
from https://www.realsupplements.net/top-5-ways-to-alleviate-constipation-naturally/ |
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