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Thursday, October 22, 2015

HOW TO STAY HEALTHY WITH A SEDENTARY JOB.?

Being sedentary has a relationship with an increased risk of bad health and aches and pains..
This association generally comes with lack of movement and over eating, both which may contribute to a negative healthy balance.
Having a desk based job and being offered cake and biscuits in the office environment is the norm for most offices. So how do we stay healthy and reduce the risk of bad health?
>>Move a little more<<
Getting up from your desk every 45-60 minutes, walking around and moving will help your circulation and raise your heart rate.
Not to mention that this will help with posture and back pain.
If you suffer with prolonged sitting, try a stand up desk. These are awesome for posture and aches/pains.
Go for a walk at dinner or find somewhere in peace, where you can do short burst exercise.
Maybe join a nearby gym to go in your lunch break.
>>Drink less caffeine & more water<<
Drinking coffee or tea every hour of the day, ladened with refined sugar and milk will soon ramp up unwanted calories.
Replacing tea and coffee with water, especially after lunch will be much better for your health and your afternoon energy levels.
>> Healthy snacks <<
Healthy snacks kept in your draw at work reduce the temptation to eat biscuits and cake.
I'm not going all anti "treat" on you, but it sure helps to have better, healthier food choices around such as fruit, chicken sw, brownie , Greek yoghurt and healthy snack bars.
>> Mid afternoon energy crash<<
Consuming foods that nourish the body will help to support mid afternoon energy slumps.
A balanced breakfast and lunch containing protein, veg or fruit, and small amount of fat and starch carbs should keep you fuelled for hours.
E.g
Breakfast, scrambled eggs with wilted spinach and . Fruit for dessert.
Lunch, chicken and feta salad wrap with a serving of fruit.
>> Stress release<<
Office's seem to be the most stress inducing jobs. Answering phones, hitting deadlines, staring at computer screens, these all seem to elevate stress either consciously or sub-consciously.
Taking 10 minutes to meditate in a quiet area or taking your self away from the desk every-now and again will help to reduce tension.
Source: fiitnessplus.com 
Hopefully this will help people out, if you feel it's helped you please share.


" I don't have time for breakfast"

" I don't have time for breakfast"
I hear this one a lot.
But all you need is 10 extra minutes, 5 minutes prep, 5 minutes to cook.
If that means going to bed 10 minutes early to get up 10 minutes early, then so be it.
Here's what you need:
5 minute prep:
3 fresh eggs
Handful of spinach
Handful of chopped onion
Seasoning
5 minute cooking.
Job done.
Enjoy your breakfast...

Wednesday, October 21, 2015

CARBOHYDRATES - THE TRUTH by DRS

There are so many contradicting theories surrounding carbohydrates we need them... we don't need them... they are best eaten first thing in the morning... don't have any after 18:00. This article will explain the different types of carbohydrates, when we should consume them and the best type for us!


A Carb is a Carb

This is probably a statement you have heard many times. The truth be told, a carb is NOT a carb. They all react differently and can all help or hinder your progress in their own ways. Carbohydrates are a great energy source, however if your body does not use them, they are easily stored as fat (another source of energy). This is why I strongly suggest that you only consume carbs when your body will use them, which is within your pre-workout meal, immediately after you have trained and finally, in your post-workout meal. This way, you will have enough energy to train efficiently yet not so much that your body will store it as fat. The amount of carbohydrates  consumed throughout the day will always be the same, so whether you train at 6am or 6pm, carbohydrate timing still applies.

Simple vs Complex Carbohydrates 

There are two different types of carbohydrates, simple and complex. Simple carbs have one or two sugars whereas complex carbs have 3 or more. This suggests how quickly the sugar is digested and absorbed by the body. Complex carbs are foods such as oats, brown pasta, and brown rice whereas simple sugars such as dextrose and maltodextrin can be found in sweets and fruit.

Pre-workout Carbohydrates

The carbs that are needed for training, whether it is weight-training, running or if you are training for a particular sport need to be complex as it is released slowly and steadily providing the energy needed for that particular session. Complexcarbohydrates will be foods such as oats, brown rice, and sweet potato. These carbohydrates are best consumed 90 minutes before training as it gives you time to start digesting the food and not have it too soon so that it is still sitting about.

Intra-workout Carbohydrates

It is common for a lot of endurance athletes to take carbohydrates during their training. These are usually simple carbs like sport drinks or gels that long distance runners or cyclists tend to use just to give them that extra bit of an energy rush when they need that final push.

Post-workout Carbohydrates

After you have trained it is important to get some simple carbs into your body as they are absorbed quickly by the body and will replenish muscle glycogen levels that have been depleted during training. Simple carbs will also increase the insulin hormone levels in the body. This therefore helps to get the vital proteins to your muscles quicker - increasing muscle size and strength. It is most common for people to consume fruit after a workout as it is high in sugar (simple carbs) but it is also known for people to consume some sweets or chocolate as an alternative.

So what have we learned?

  • Simple carbs are to be used post workout and limited
  • Complex carbs are best used pre-workout for sustained energy levels
  • 50g of carbs from sugar is NOT the same as 50g of carbs from sweet potato
  • Carbs are not essential to a diet but do help hugely with energy levels and to help recovery
Source : fiitnessplus.com

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Monday, October 12, 2015

7 Secret Tricks To Lose Weight At Any Age!

Losing weight becomes more difficult as we age. The muscles become stiffer which makes the exercises less effective and the post-workout soreness is more intense.Furthermore, our metabolism is also slowed down with the aging process. For instance, with each decade, we burn 1-2 percent fewer calories.
According to Dr.Suresh, we first have to determine the reasons of why we cannot lose weight and then start with the appropriate regime.
  1. Keep an eye on your hormones
Usually, the aging process is associated with hormone imbalance. Therefore, you should do regular tests on your thyroid, adrenal gland, and other hormone levels in order to prevent fat accumulation in your body which can occur due to hormone imbalance. It is especially important that you keep an eye of your testosterone levels. Normal testosterone levels will stimulate the fat-burning process and regulate blood sugar levels, which is essential for reducing abdominal fat.
  1. Pick up those weights
People who are in their 50s have 20% less muscle mass when compared to those who are 20 years old. Fortunately, if you exercise regularly, you will be able to lose weight like you were in your 20s,. Therefore, you should start exercising as soon as possible.

  1. Don`t go too easy
You should always have a goal which you would like to achieve. This does not meant that you will have to do high-intensity workouts, but make sure they are not too easy as well. Also, it is important to put some effort if you want to achieve the desired results.
  1. Go easy on your joints
Joint pain can be a real problem when it comes to exercising. Usually, the pain becomes more severe with age and makes it impossible for people to be physically active. Therefore, you should choose exercises which are east for your joints, such as walking, swimming or other water exercises like Aqua-fit. Water exercises can be very effective in reducing weight because water resistance will accelerate the fat-burning process by 30%.
  1. Change your diet
Aging process requires significant changes in the diet and lifestyle. This includes more nutrient and less calorie intake. So, you should consume high amounts of fruits, vegetables and food rich lean proteins.
  1. Consult your therapist
If your pain is persistent, than you should consult your physician so that he can recommend you the appropriate type of exercises for your health condition. This also includes pain-relieving exercises.
  1. Avoid stress
It is commonly known that older people are more susceptible to stress due to the multiple responsibilities at work, kids, or caring about their old parents(Even I do feel some times). Stress can lead to increased food cravings and lack of workout motivation, which obstructs your weight loss plan. So, you should get into an exercise routine and make sure you follow it regularly.
Source : fiitnessplus.com

Thursday, October 1, 2015

Top 7 DRS-Rules To Lose Fat..

1. Eat to lose on the scale.

Take your body weight DAILY and track your weekly average. If you’re not making changes to your average body weight each week, you need to adjust your activity or your diet. I’ve changed my mind on this one (the more clients I train, the more individual science experiments I get to do). I used to be in favor of “recomping” (adding muscle while losing fat)—this just ends up taking too long and it’s far more effective to do dedicated fat loss and muscle building phases.
The only people who will drop body fat while gaining enough muscle to keep the scale from moving are:
  • newbies
  • people coming back from a long layoff (e.g., surgery)
  • cardio kings and queens who are new to hard training with weights
  • people who take anabolic drugs or people who dramatically adjust their dose of anabolic drugs or change compounds
Calories are king (I’ve changed my mind on this one too). This doesn’t mean that you necessarily need to measure them, it just means that calorie balance is the over-arching principle that guides change.
Principles such as macro distribution, nutrient timing, food quality, solid food vs. shakes all matter too, just not to the degree that calories do. The practical application of this is that when you’re somewhere and you’re not prepared with food, at least make sure you nail your calories and you’ll do minimal damage (don’t hit the “F-it” button!).

2. Choose an eating approach that you can stick to and is appropriate to your goals.

Arguments on the internet are stupid—both clean eating and flexible dieting involve 90% nutrient dense food and 10% “whatever” food. The difference between them is simply having “whatever” food every day (with flexible dieting) versus saving it up for a cheat meal or cheat day.
Fasting does work for fat loss, but if having muscles is your goal it’s not a great option. All of the benefits of fasting can be had with a 12-hour fast (basically the amount of time that elapses between most people’s dinner and the next day’s breakfast). There is no need to go any longer without eating!
Ultimately, the only thing that matters is that you achieve the desired result. As such, the “best diet” is simply the strategy that works for YOU.
Whichever strategy you use, you do need to have a muscle protein synthesis stimulus at least 4 times per day to maximize lean tissue gains and preservation. About 3 grams of leucine are required to stimulate protein synthesis, so each of these 4 stimuli need to reach that 3 gram “leucine threshold.” Having about 30 grams of whey isolate or 5 ounces of chicken (measured raw) are two examples of ways to reach that threshold.

3. Keep carbs as high as possible for as long as possible.

Carbs fuel the thyroid, which enhances metabolic rate. In fact, a mere 1% increase in thyroid output results in a 7% boost to your metabolic rate! When you drop carbs below 120 grams per day, you suppress thyroid output and decrease your metabolic rate.
Carbs also power weight training workouts and allow you to work harder. When you have the energy to crush your weight training session, you’ll significantly elevate your metabolic rate for the following 48-72 hours due to excess post-exercise oxygen consumption (EPOC).
You should consume carbs before and during training (in addition to your post-workout carbs). After all, you’re not burning much fat DURING lifting workouts—it’s anaerobic (carb-fueled) activity. Then, at the very end of your fat loss, you can pull these carbs as another “trump card.”

4. Push protein up to 1.5 grams per pound body weight.

After the first few weeks of cutting and dropping body fat, you should increase your protein intake to 1.5 grams per pound body weight. Pumping up the protein intake works wonders for a successful cut:
  • Increases the thermic effect of food and enables you to drop more body fat for your calories eaten
  • Prevents muscle catabolism—you get to keep your hard-earned muscle which keeps your metabolism in high gear
  • Helps with satiety—you’ll feel more full and have an easier time keeping cravings at bay

5. Move more—a lot more!

Pick one of the following and milk it until it’s no longer giving you results—then choose another and repeat the process. Don’t do it all at once!
  • Increase lifting frequency
  • Increase non-exercise physical activity (gardening, grocery shopping, going to the mall, standing desk)
  • Add in HIIT or steady cardio sessions

6. HIIT vs. Steady State Cardio

HIIT is more effective for fat loss because it’s very metabolically demanding, but it comes at a cost—it is very demanding on the central nervous system (CNS) as well. If your CNS is overworked, your lifting workouts will suffer and your progress could stall.
If you’re only lifting 3 times per week and want to add some cardio, HIIT is definitely the way to go. On the other hand, if you’re a bodybuilder who’s already doing 6 hard anaerobic lifting sessions per week, steady state is the better option (if you want to do HIIT, just keep it to 2 short sessions per week max).
If you only have 1 or 2 times per week for cardio, try combo cardio. Start with a 10-20 minute HIIT session followed by 20-45 minutes of steady state work. Another option is to alternate HIIT and steady state—for example, 30 seconds of maximal effort heavy resistance cycle sprint with 5 minutes moderate cycling between reps for 45 minutes or so.Combo cardio is an excellent option because HIIT releases fatty acids from the fat cells into the bloodstream and the steady work burns them for fuel.

7. Train for hypertrophy!

Many people make their lifting workouts look like an aerobic step class when it comes time to shred body fat (total body training works well but it must be HARD and unable to be sustained continuously).
Hypertrophy training will help you retain your hard-earned muscle while you diet. After all, you want to have shape when you get lean; you don’t want to be a skinny stick with no muscles!
Hypertrophy training also helps to mitigate some of the negative affects that dieting has on your anabolic hormones. Finally, hypertrophy training utilizes a lot of glycogen, so you’ll have more room for delicious carbs in your fat loss diet.
Try the 2-4-6-8 method: 4 exercises, going from moving weight to more contraction and intention-based exercises.
  • Chest Workout—rest 15 seconds between exercises; rest 4 minutes between sets
    • A1. Bench Press – 5×2
    • A2. Barbell Decline Press – 5×4
    • A3. Dumbbell Incline Press – 5×6
    • A4. Cable Chest Flye – 5×8
Are YOU ready for a program that implements every single one of these strategies to give you the best possible results in the shortest amount of time? Apply DRS 1-ON-1 TRAINING, the most cutting-edge, customized training and nutrition coaching available! I’d love to have the opportunity to show you what you’re capable of.
Which of these rules are you most excited to implement? Which rules are you confused about? Leave your comments below!
Source: fiitnessplus.com