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This Woman Drinks a Gallon of Water Daily for 30 Days. See What Happens!

After years of suffering headaches and poor digestion she spoke to a neurologist about her regular headaches and a nutritionist about her poor digestion, and both told her that she should be drinking up to three litres of liquid a day for her body to function at its best.

 

When Sarah read a recent survey suggesting that at least one in five women in the UK consumes less than the recommended daily intake of water, she decided to conduct an experiment. What would happen if she drank the recommended amount every day for a month?

 

The photograph of Sarah, below, taken the day she started this trial demonstrates perfectly – and rather frighteningly – what a lack of hydration does to a face. Dark circles, wrinkles, dry lips, etc.

 

Sarah states, “I usually have a wee three times a day: when I get up, before I go to bed and at some point in the afternoon. By the end of my first day of drinking more water, I have had six and my usually sluggish bowels are much more lively.”

 

Sarah Smith is a 42 year old mother of two young kids in the UK who has openly admitted to not drinking enough water, just like anyone else. She admits, “Usually I start my day with a cup of tea, then I might have a glass of water with my lunch and one with dinner – that’s about a litre of liquid in 24 hours. It feels like plenty, but apparently it’s not nearly enough.”

 

 

As you can see water is an important means of transport in our body and the most important part of blood, urine and sweat. Water also provides a stable body temperature (thermoregulation).

The amount of moisture that you lose is dependent on:

temperature
humidity
duration of the exertion
intensity of the effort
fitness clothes you wear
With most forms of exercise, which last less than an hour and did not sit with your drink water a too high intensity always good. During a longer lasting activity or strenuous activity sports drinks may have additional benefits.

How To Lose Weight?

By regularly work out and eat low fat you can achieve good results within a few months. You should not be surprised surprised to hear that you go eat through the training there: it does not matter, use more carbohydrates, more protein and healthy fats! Also make sure that the difference between intake and expenditure is not greater than 750 kcal per day, otherwise the chances are that muscle will be burned.

Many people think that your long and quiet (walking or cycling) must work out if you want to lose weight, because as the fat burning is highest. However, it is better to intensify sports. You burn as many as fats but also more carbohydrates and glycogen. During a quiet training burn about 500 calories per hour. The percentage of fat is about 50%. The consumption of fat is therefore 250 kcal. In an intense workout you burn a lot more: 1000 kcal per hour. However, the consumption of fat has been decreased to 25%. In this intensive training, the consumption of fats thus 250 kcal! Another important advantage is that after the next meal the glycogen being replenished in the muscle and then any excess energy as fat is stored. It is of course true that peaceful sport can be sustained much longer and therefore more (fat) is going to be burned. However, it takes more time. Another disadvantage of intensive training is that your body must handle and it’s a lot harder training form.

For beginning runners is intensive gait training as written above probably too heavy a burden on muscles and tendons. Beginners are better opt for the less intensive Waste Schedule running. After this training 12 weeks or you can follow a heavier schedule: Training Schedule 10 km beginner or possibly Training schedule 10 km half advanced. Another possibility is that you regularly go cycling or intensive fitness. Cycling and fitness is less prone to injury.Fat percentageOur body consists of about 20 kg of muscle tissue. Muscle is heavier than fat. This means that a slim muscular person may be heavier than a similar person with more body fat. If your fat percentage is known, you can also calculate your fat mass and lean mass. Your lean body mass is your body weight reduces your fat mass. Once you know this you can also calculate how much fat you have to lose in order to achieve a certain percentage of body fat. For a calculator: Determine Fat mass and lean body mass.

Nutrition after exercise

Imagine, you’ve trained just lovely, you walk into the kitchen and then ask you the question: what can I now the best food?Before we can answer that question, it is important to know why we really need to eat after exercise. When exercising your muscles significantly addressed and there will be damage to the muscles. Through proper diet combined with rest will restore your muscles and will find muscle building instead. What you need after the workout exactly eat and drink?
Until about an hour after exercising your body is all set to be restored and will optimally include the required nutrients. So try to take a half an hour after exercise, the right diet for you.

Moisture

Your body is made in large part from moisture. The important thing is that you supplement your fluid stock. How much fluid you need to complete depends on how much fluid you’ve lost during training, but also the temperature and the humidity.If you do not drink enough, you run the risk of dehydration. This can be noticed for example by a nasty headache that comes up a few hours after exercise.The easiest way to replenish your water supply is drinking water. Alcohol and caffeinated drinks have a diuretic effect and are therefore not recommended.

Carbohydrates

Carbohydrates stimulate the production of muscle glycogen. This ensures that your muscles recover faster. The amount depends on factors such as the intensity and duration of your sporting activity. Because immediately after training appetite is not big, you can choose the best first liquid or easily digestible carbohydrate-rich product. This includes soda, fruit juice, fruit juice, lemonade, energy-rich sports drink or a banana. You want something more substantial, opt for pasta, cereal or bread with honey. The consumption of fifty grams of carbohydrate per two hours allows for maximum glycogen production.

Proteins

The restoration of glycogen is stimulated by the intake of protein. A small amount of protein is found to be sufficient for this recovery.Proteins can be found in, for example cottage cheese or yogurt, but you also have special protein powders that can be mixed with milk or water to make a shake. The best protein powder for athletes, the Whey Protein powders. These are numerous Internet stores.

Recovery after exercise

Recovery after training or after a workout period should occur in everyone’s workout schedule. The reason is quite simple: it is during the recovery period that you get the most out of your workout. For optimum progress so there should be a proper balance between training and rest (recovery).There are a lot of factors which have an influence on a good recovery. A few of the most important being the start of the recovery, the length of recovery and the quality of the recovery.
Perhaps it is useful to first examine why restoration is needed to make progress. The chart below clearly shows that you only book in the super compensation phase progress. To ensure that your body goes ‘super compensation’ you’ll have to recover!recovery
Immediately after trainingImmediately after the workout, you can already start your recovery through a cool-down, a nice hot shower (or hot / cold alternating) or even a massage. Make sure you post workout drink enough to replenish your fluid loss. If you’re unsure whether you drink enough you can before and after training to stand on the scales. This way you know if you’re somewhat supplemented the lost moisture. It is also important to get enough protein and carbohydrates after training in the foreseeable future

Further recovery

An indispensable part of the recovery is sleep. Of course everyone is different and not everyone needs the same amount of sleep. but after intense exercise, it is advisable to make sure you get at least 8 hours of sleep per day. During sleep, your body naturally get optimal rest, but if you do not sleep you can give your body rest. By just sit on the couch sitting also get your body the chance to recover. An important factor for physical relaxation and tranquility so is your mental state. Stress or other headaches can adversely affect your physical relaxation. There are many ways you can mentally relax. Consider yoga, breathing exercises or just get some fresh air.

The recovery duration

It is important that you have recovered after training before starting the next exercise. For frequent and intense exercise is also recommended for occasional longer recovery period to insert. During this period the body gets good opportunity to restore all ‘damage’ of the training. This recovery does not necessarily mean that you are not doing anything. Training and stretching, foam rolling or a very quiet endurance training are excellent to do during a recovery period. Even in your regular exercise routine should be there place for such “recovery training.It is therefore important that you classify your workouts so that your body has enough time to recover.

VO2 max: what is it and what does it say you?

VO2 max is a key indicator of how it is with your condition. VO2 max measures the maximum amount of oxygen you can take in every minute. VO2 max, also referred to as maximal oxygen is a good indicator of the fitness of the cardiovascular (heart) and respiratory (breathing) system. It is an estimate about how the body’s oxygen is used in order to supply energy – and is closely related to the functional capacity of the heart.

VO2 max is often expressed in absolute terms, which means the number (mili) liter of inhaled oxygen per minute (mL / min). It is better, however, to relate the maximum oxygen uptake also to the body weight, (mL / min / kg) so that they can be compared with sportsmen / athletes with each other (although there is no linear relationship between VO2 max and body weight).
This parameter is expressed in milliliters of inhaled oxygen per kilogram of body weight (ml / kg / min). VO2 max varies from person to person and can reach 80 or even 90 mL / kg / min for well-trained endurance athletes. VO2 max values ​​of trained persons almost 2x as high as those who do not exercise.
What does your VO2 max?For runners and other endurance athletes VO2 max gives an indication of the aerobic endurance. In other words, how well the body is able to get the inhaled oxygen to be converted into energy.
High VO2 max values ​​require good cooperation of the various physiological systems that ensure the supply, transmission, recording, and the use of oxygen.
Oxygen transport system
VO2 max says something about the functioning of the heart lung system (cardiorespiratory system), and – if adopted – is the best indicator for determining one’s fitness. The higher the VO2 max, the more efficient the body oxygen is used to be able to provide energy (in the form of movement).
Theoretically, the more oxygen you breathe during strenuous exercise,The more ATP can release the body in order to provide effort. This is often the case with well-trained athletes with high VO2 max values.
What determined my VO2 max?Although your VO2 max is trainable, it also depends on several other factors.
Women are generally shorter than men and have a different height. In addition, body composition differs between men and women (women have a higher fat content). And there are differences in blood volume and hemoglobin concentrations.

VO2 max
These differences have men about a 10 to 15% higher VO2 max than women. Weight also affects; the heavier you are (the higher the percentage of fat), the lower the maximum recordable oxygen capacity.
Age is also crucial, the older you get, the lower the maximum oxygen uptake is (Rogers et al, 1990). Average VO2 max drops by about 0.5-1 .-% per year after the age of 35 years. This is due to a decrease in the maximum heart rate and maximum displacement.
Furthermore you ‘genes’ also an important influence. This not only has to do with whether you are a man or woman. Also, your physique is decisive in this.
People with relatively more slow muscle fibers (type I muscle fibers), have a higher capacity and more mitochondrial oxidative enzymes. This ensures that more oxygen is used in the body (with respect to high-speed type II muscle tissue). Also, the joint function of the heart and the lungs to determine how well the body is able to transport the oxygen to the muscles. It appears that the supply of oxygen to the active muscle is a limiting factor for the amount of VO2 max (Saltin and Rowell, 1980).
Determine your VO2 maxCurious about your own maximal oxygen? It absolutely does not have to be difficult to determine. Although one method of course is more accurate than the other, a simple formula already gives a good indication of how it is with your condition.
Danish researchers have developed a formula based on the maximum and resting heart rate. So you decide to share your own VO2 max by your maximum heart rate by multiplying your resting heart rate and this number by 15. The formula: VO2 max = 15 * (HR max / HRrest) where HR max is the maximum heart rate and resting heart rate HRrest. VO2 max values
For runners, it is nice to get an estimate of VO2 max onCooper the basis of the test. Where within 12 minutes should be made as long as possible distance. Your VO2 max is then estimated based on (d12-505) / 45 where d12 the distance (in meters) within 12 minutes.
VO2 max differs from person to person. To a large extent this is genetically determined, but through training (mainly endurance training), you can significantly increase your VO2 max. Well-trained athletes have a VO2 max value 62% higher than that of someone with a sedentary lifestyle that does not sport

The Best High Intensity Interval Training to Burn down Belly Fat

Do you spend more than one hour on treadmill and jog? Do you feel proud to see that in one hour you burned about 1000 calories? There is a bad news for you, which is true but sad, because you daily spend extra time than what is actually required and in one hour you do not burn 1000 calories. If you think that cardio machines will tell you the exact amount of calories that you have burned in a day, then it’s time to change your thinking. These machines are really bad when it comes to estimate total calories burned in an hour.  Even if you do intense exercise, maximum you will burn about 500 or 600 calories. Now you might be thinking what is the best way that will actually burn out calories? Answer is so simple, HIIT combined with regular state cardio.

High Intensity Interval Training

HIIT is also known as High Intensity Interval Training. It involves maximum effort periods mixed with reduced effort in recovery periods.  For instance, you might do fast running for 30 sec. and walking for about 1 minute.  The advantage of this form of cardio is that you will have a serious effect even after your exercise. This means your body will not stop to burn down calories even when you stop your workout. To use HIIT you need to consider few things because you can excess train something which do not happen with the constant state cardio.

Constant State Cardio

Constant state cardio includes doing aerobic activity with constant speed and for more time period.  It can really help in burning down fat, but for that it should be performed for an hour may be 2 hours.  If you are searching for a workout that is time efficient, it must only be performed in combination with high intensity interval training. The best thing with HIIT is it lets out fatty acids in bloodstream.  Constant state cardio quickly burns fatty acids.  If you think that without HIIT you will only try constant state cardio, it will take about 20 or 30 minutes only to start releasing of fatty acids.  Only a short time HIIT workout can flood your bloodstream with the fatty acids which constant state cardio would easily burn.

Cardio Routine Includes Constant State Cardio and HIIT

The perfect cardio routine should involve constant state cardio for 25 minutes and HIIT for 10 minutes and extra 10 minutes for lower intensity interval training. First, for about 2 minutes you should do little warm up and do sprints for 15 seconds along with jogging for 45 seconds. You should perform sprint which leaves you to catch your breath to increase levels of HGH. HGH is actually a hormone which burns down fat while storing muscle mass. To end the workout, you should do less intensity interval training which includes 1 minute of fast jogging and light jogging for 1 minute and then again for about 10 minutes. Doing this the remaining glycogen will also burn in your system so that your body burns more fat even after your workout.

 

HIIT Training


HIIT Training

What is High Intensity Interval Training (or HIIT for short)? HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously. How does HIIT work? HIIT optimizes your workout time by utilizing a series of short, high-intensity intervals, followed up by longer, low-intensity intervals. The reason HIIT is so successful is that HIIT’s repeated intervals constantly keeps your body. Your body is never given a chance to “plateau” or get used to one setting, something that is common with other forms of cardio. Due to the nature of HIIT, it is typical to have workouts that are only 20 minutes or less and still burn the same amount of calories as an hour of regular exercising. The best part of HIIT is that it boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising!

hiit training

hiit training

One of the advantages to HIIT is that it can be applied to almost any form of cardio imaginable and can even be custom tailored to fit any exercising level, from beginners all the way to Olympic athletes! By simply creating your own combination of intervals or using common HIIT workouts such as the 30-90, 30-60, or the 30-30, you can easily integrate HIIT into your own cardio routine. When creating your own HIIT workout, use this simple guideline: typically, the low-intensity interval should be set at a pace where your heart rate is 40-50% of your maximum, and during high-intensity intervals, you should set your pace so that your heart rate is 80-90% of its maximum. The common HIIT workouts employ combinations of 30 seconds of high intensity, followed by either 90, 60, or 30 seconds of low-intensity intervals (depending on skill level). HIIT, although ideal for sprinting, can be adapted to work on treadmills and other gym equipment as well as other sports.

HIIT is a very effective way to get in shape quickly and stay in shape. The key to HIIT’s success is that it constantly keeps your body guessing. HIIT can be strenuous for the first time so make sure to go at your own pace and stay hydrated. HIIT is all about changing it up and fighting the ever looming “plateau effect”, and if used properly, HIIT is one of the best ways to reach your fitness goals.