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13 Legit Reasons To Start Bodyweight Training Today

WHY BODYWEIGHT EXERCISES KICK BUTT

1. Super-efficient workouts. Unless the goal is to look like Arnold circa 1977, the days of two-hour workouts are numbered. Research suggests high-output, bodyweight-based exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since there’s no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean it’s easy to quickly boost heart rate and burn some serious calories.

2. Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development.

3. Fast fat-burning. Looking to shed a few unwanted pounds? Just a few minutes of a bodyweight circuit training can have a major impact on the body’s metabolism. Don’t believe it? Try adding a few quick sets of these amped-up burpees into any workout routine and see what happens!

4. Something for everyone. Bodyweight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

5. Improved core strength. The “core” is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movementscan be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.

6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Bodyweight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to to improve flexibility while also significantly improving strength.

7. Convenience. Ask someone why they don’t exercise, and chances are “no time” or “inconvenience” might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. “No time” really becomes no excuse.

8. Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance.

9. Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs, and biceps curls (just ask this guy!). That’s why bodyweight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress.

10. Fitness that’s fun! Heading indoors for exercise is not everyone’s cup of tea. That’s another beauty of bodyweight exercises: They can be performed inside oroutdoors, alone or with a group of friends, which is particularly enjoyable if someseemingly silly exercises are incorporated into the routine! A little laughter makes the process more enjoyable.

11. Fitness on the cheap. Simply put, gym memberships can be pricey, but bodyweight training is free. Experts cite the low cost of bodyweight training as a key part of its resurgence in popularity. Plus, amazing outdoor training locations have begun popping up that offer the perfect space for a free bodyweight workout (or you can just fight the kids for space at the local playground).

12. Injury prevention. Since injury is one of the main reasons why people fall off the exercise bandwagon, preventing those aches and pains should be a big priority. Bodyweight exercises are generally quite safe for any exerciser regardless of experience, age, or fitness level. Many simple bodyweight movements can actually be an effective option for rehabilitation, even for those with significant impairments.

13. Results. Let’s talk results. Bodyweight exercises get results partly because they often involve compound movements (meaning numerous joints and muscles are engaged in each move). Compound exercises such as push-ups, lunges, and chin-ups have been shown to be extremely effective for strength gains and performance improvements. The results from bodyweight training are amplified even more because of the core strength they develop (see #5 above). And research shows improved core strength gained through bodyweight training translates into improved strength gains throughout the entire body.

http://www.workoutbox.net/?p=241

5 Foods That Fight Water Retention

Water retention can negatively affect the way you look and feel everyday. Here are 5 foods that fight water retention:

Bananas

Bananas are a great source of potassium which can help balance the sodium that accumulates in our diets and can aid in minimizing fluid retention. If you are trying to lose fat keep bananas to minimum as they are high in sugar. Bananas are a perfect choice post workout.

Oranges

Oranges are high in vitamin C, which has diuretic properties that will shed water from your body. Start your day with an orange with breakfast. Oranges are also great pre and post workout, but avoid orange juices as they contain little nutritional value and lots of sugar.

Broccoli

Broccoli is an all round health booster/superfood. Broccoli also featured on our “Foods For Liver Health”article. Broccoli is high in potassium and vitamins C which both combat water retention. Broccoli also contains a compound known as indole-3-carbinol (IC3) that helps reduce excess estrogen in the body, which in turn will reduce water retention. Eat broccoli raw for best results.

Lemons

Lemons are known for their diuretic properties. Lemons are very high in vitamin C, but lemons are not easy to swallow. Squeeze one lemon into a glass of warm water (Water that is too hot will destroy the vitamin C) a half hour before you eat. Warm lemon water is also beneficial for liver health and helps dissolve gallstones, calcium deposits, kidney stones, and pancreatic stones.

Spinach

Spinach is the most nutrient dense food on earth! Meaning spinach has the most nutritional value per calorie. Spinach is high in vitamin C, potassium and fiber. Fiber helps move toxins out of the body that may cause water retention. Add spinach to your favorite meat dishes and salads to get rid of excess water retention

by extremebodyfit

Physical Hunger vs. Emotional Hunger

Lose Weight With Alcohol

Most people claim it is impossible to lose weight if you are consuming alcohol but this is quite far from the truth. Regular drinkers gain weight because they don’t follow the right precautions. So if you are a college student or just like a good time then read on.

How to lose weight while still enjoying alcohol:

Do Extra Cardio The Day You Decide To Drink

Losing weight is just calories in vs calories out. By jogging for 30 minutes you burn around 300 calories, that equates to around 3 beers or 3 shots of vodka. Doing cardio before you go out will also make your skin look clear and vibrant. Be sure to add in 30-45 minute of cardio before you hit the bottle.

Reduce Your Carb Intake

The day you decide to drink, reduce your carbohydrate intake to about 0.25-0.5 grams per pound bodyweight. This will benefit you in two ways, by reducing carbs you reduce your calories for the day. Staying in a caloric deficit is vital for losing fat. Secondly by reducing carbs you will need less alcohol to get the same buzz. Now instead of having 4 beers you end up having 2, saving 200 calories.

Avoid Binge Eating At All Costs

This is where everyone goes wrong., it’s not uncommon to eat up to 1000 calories after a good night out. Alcohol causes us to crave fatty foods such as burgers, fries, pizza and kebabs. The real danger is, our body burns off alcohol before it burns food due to alcohols toxic nature. This means any food left in the stomach will likely be converted to fat.

If you must eat, choose protein based foods such as chicken breast, turkey or egg whites. Having pre-cooked chicken breasts or pre boiled eggs really helps. Throw in some vegetables, nobody ever felt hungry after eating a big bowl of broccoli and resist any urge to binge on fatty foods.

Broccoli & Cabbage Are Your Best Friends

Broccoli and cabbage are well known for their testosterone boosting, estrogen controlling properties. Alcohol raises estrogen and decreases testosterone in males. Men who have man boobs are usually heavy drinkers. Broccoli and cabbage contain a compound known as indole-3-carbinol that helps reduce excess estrogen and potentially increase free testosterone. Indulge in some broccoli and cabbage the days you drink and also the day after to ward off excess estrogen.

Choose The Right Type Of Alcohol

Before you order that cocktail you love, think about the amount of sugar and calories in it. Most drinks tailored toward women generally contain a lot of sugar and calories to sweeten the taste. Choose light beers such as bud light, coors light or corona light. These 3 beers contain very little carbohydrate and are low calorie choices.

Red wine is also considered ok while on a diet, chardonnay only contains 2 grams of carbohydrate and 100 calories per 5oz serving. Gin, vodka, and scotch whiskey contain virtually 0 carbs but contain around 100 calories per shot. Simply choosing the right type of alcohol can save a couple hundred calories.

When In Doubt Eat High Protein, Low Carb, Low 

Fat and Take Shots

The day you decide to let loose and go wild with your friends eat high protein, low carb, low fat and take shots. This will cut a significant amount of calories and ensure a calorie deficit. Taking shots adds no carbs allowing you to drink and lose weight each week.

Closing Thoughts

Obviously if you are trying to get ripped/shredded (Under 9% Body Fat) consuming alcohol may not be the best choice. But for the average dieter just trying to lose weight and be healthy, a few drinks every now and again isn’t so bad. Just follow the guidelines outlined above and you can lose weight with alcohol.

by extremebodyfit

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The 3 Best Ab Exercises

Instead of the typical ab exercise routines that we see so often with crunches, situps, leg lifts, etc… I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs.

I’m going to show you an example today of one of my favorite ab workouts that doesn’t include any direct ab exercises at all. It’s in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

a. Renegade Dumbbell Rows
b. Front Squats with Barbell
c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in the abs!

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body. This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you’ll feel this one in the abs big time!

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exerciseand MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had without even doing any direct ab exercises. You’ll see what I mean after you try it!

If you are tired of failing to get visible six pack abs, consider losing the traditional ab exercises and bogus ab gadget machines, and find out the real fat loss for abs truth at Best Ab Exercises & Workouts for Abdominals.

By Mike Geary, author of The Truth About Six Pack Abs

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HEALTHY BENEFITS OF A VEGETARIAN LIFESTYLE

Aѕ a former owner οf a health food store (De Korenbloem іn Belgium) I саn tеƖƖ уου thаt thе benefits οf being a vegetarian аrе numerous.

Thеrе′s thе health aspect, іn thаt eating a vegetarian diet hаѕ bееn proven over аnԁ over again tο give numerous health benefits. Frοm lower cholesterol аnԁ fаt tο lower rates cancer, diabetes аrе arteriosclerosis, a vegetarian diet іѕ seen аѕ a much healthier сhοісе thаn thе SAD diet (Standard American Diet).

Frοm a ‘save thе planet’ standpoint thе benefits аrе јυѕt аѕ numerous, аѕ plants need less water, mаkе less waste, аnԁ consume less natural resources thаn аnу type οf livestock.

Sο yes, thе benefits abound. Thіѕ Lens wіƖƖ outline a few οf thеm аnԁ give ѕοmе advice аnԁ information аbουt thе vegetarian lifestyle. Enјοу!

Health Benefits οf a Vegetarian Diet

.

Don’t bе SAD anymore!

According tο studies, vegetarians hаνе better health thаn people thаt eat meat. Thеу hаνе lower rates οf coronary artery disease, gallstones, cancer, kidney stones, colon disease, diabetes аnԁ high blood pressure. It hаѕ bееn shown thаt a vegetarian diet саn аƖѕο hеƖр cure thеѕе diseases.

In 1961, thе Journal οf thе American Medical Association stated thаt ninety tο ninety-seven percent οf heart disease, thе cause οf more thаn half thе deaths іn thе United States, сουƖԁ bе prevented bу a vegetarian diet.

In 1990, thе British Medical Journal Lancet reported οn a study bу Dr Dean Ornish οf thе University οf California. Dr Ornish found thаt a vegetarian diet reversed clogging οf thе arteries іn patients wіth serious heart disease.

In 1990, Dr Walter Willet, whο conducted a study οf diet аnԁ colon cancer, ѕаіԁ, “If уου step back аnԁ look аt thе data, thе optimum amount οf red meat уου eat ѕhουƖԁ bе zero.”

Thе National Academy οf Science reported іn 1983 thаt “people mау bе аbƖе tο prevent many common cancers bу eating less fatty meats аnԁ more vegetables аnԁ grain.”

Thе USDA recommends thаt people reduce saturated fаt аnԁ cholesterol, whісh аrе іn high amounts іn animal products, аnԁ low іn vegetarian diets.

Vegetarians hаνе much lower cholesterol levels thаn people thаt eat meat. Heart disease іѕ found much less іn vegetarians. Studies hаνе аƖѕο shown thаt vegetarians hаνе up tο half thе cancer rate thаn those οf non-vegetarians. Cases οf breast cancer аrе much lower іn countries thаt hаνе low meat diets.

Vegetarians eat more antioxidants such аѕ vitamin C, vitamin E, beta-carotenes аnԁ phytochemicals. Phytochemicals аrе components іn plants thаt hеƖр tο prevent disease. Antioxidants decrease thе chance οf getting heart disease, cancer аnԁ οthеr diseases.

According tο a study done іn England fοr 12 years οf 5,015 meat eaters аnԁ 6,115 vegetarians, іt wаѕ found thаt vegetarians hаԁ 40% less chance οf getting cancer.

According tο William Castelli, MD, director οf thе Framingham Heart Study, vegetarians live three tο six years longer thаn meat eaters. Hе ѕаіԁ, “vegetarians hаνе thе best diet. Thеу hаνе thе lowest rate οf coronary disease οf аnу group іn thе country аnԁ thеу hаνе a fraction οf ουr heart attack rate аnԁ thеу hаνе οnƖу 40% οf ουr cancer rate.”

Grains аnԁ plant foods contain fiber, whіƖе animal products contain аƖmοѕt none. Bесаυѕе fiber іѕ nесеѕѕаrу fοr proper stool production, lack οf proper fiber accounts fοr societies wіth meat-based diets tο hаνе higher cases οf colon cancer. Thе main reasons whу people need tο take laxatives іѕ bесаυѕе οf lack οf fiber іn thеіr diet аnԁ nοt drinking enough water.

It іѕ іmрοrtаnt tο ɡеt enough leafy vegetables thаt аrе high іn antioxidants, whісh аrе ɡοοԁ fοr overall health.

http://gymbitch.eu/index.php/nutrition-menu/health-benefits-of-a-vegetarian-lifestyle

GREEN TEA

Master Weight Loss Hormone Discovered

Master Weight Loss Hormone Discovered

Oh boy... here we go again. The struggle continues - you've been following your diet to the letter; you've done your exercises day-after-day and you've even done the dreaded cleanse several times, but yet your weight stubbornly refuses to come down. What a mess. This really shouldn't be - so much hard work and nothing to show for it. What is the problem? Please help!

Well, let me see if I can help you. First of all let me say you are not alone in this struggle. Many people find themselves in this predicament after the first week or two on their weight management program. In fact, this is the point at which persons give up and return to their old ways. But take heart, this problem that confronts most of us is rooted in the fabric of the body's defense mechanism.

You see the body is pre-wired to protect itself against starvation. This, of cause is a good thing, but the problem arises in the way the body protects itself. As it turns out, the same hormone that initiates the starvation defense is also the hormone that triggers the body's fat burning mechanism. This hormone is called leptin. Recently, it was discovered that leptin is the master hormone that controls the functions of all other hormones associated with weight management. It is believed to be at its highest levels in the body after meals containing servings of carbohydrates. High levels of leptin allow the body to use more calories than it stores, relatively speaking.

Of course, the obvious problem with leptin is as you manage your diet to conform to the requirements of your weight management program, the level of leptin declines. This decrement in leptin instructs the body to reduce energy consumption and at the same time convert more food into fat for storage to prevent starvation. Hence, even though you may be going full force on your weight management program you may not see any improvement in your weight because thanks to leptin, your body has ceased to burn energy and is working rigorously to store it as fat. This increase in fat storage, in particular, is responsible for the lack of progress after experiencing some levels of success initially. This is sometimes referred to as the"weight loss plateau".

Now what can be done about the weight loss plateau? Well, this is a tricky one because in order to increase leptin levels you must eat a sufficient amount of food and if you consume too much food you will most definitely sabotage your weight management program. Fortunately, some diets are beginning to take leptin decrement effect into consideration and for those who prefer supplements, capsules containing certain herbs are performing well in helping to control leptin levels. So take heart, we may be on the brink of wiping out this weight loss plateau for good.

http://expert2fitness.blogspot.com.br/2013/07/master-weight-loss-hormone-discovered.html

The effects of FLIP FLOPS on Your Body

According to the 2012 National Foot Health Assessment, a full 78% of adults report having experienced foot pain at some time in their lives. How much of that is due to flip flops depends how often you wear them - and what kind you wear. While many podiatrists don't completely disapprove of flip flops - the American Podiatric Medical Association has a long list of recommended styles - there are a few things you should know before slipping them on. Take a look at some of the latest research findings on what flip flops can do to your feet, and the ripple effects it can have on the rest of your body.

by ZocDoc.
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Habits That Make You Fat

Losing fat can be very frustrating, it’s a tough physical and mental challenge. Losing as much fat in the least amount of time requires excellent diet choices and a well built training program, but even with that some people still struggle to lose any fat.

If so you may be ignoring the following habits that make you fat:

1. You Love To Party Hard

Everyone loves to party, especially while in college and during the summer, but if you want to lose fat fast you may have to cut back. Alcohol puts a screeching halt on fat loss by delaying the body’s ability to use carbohydrates and fats for fuel. Alcohol is treated like a poison by the body, so while intoxicated the body tries to burn it off as fast as possible, therefore carbs and fats are stored while alcohol is being burned.

The lack of sleep associated with partying also affects the rate of fat loss. A lack of sleep will cause a reduction in both testosterone and growth hormone, two of the most powerful muscle building & fat loss hormones. Reduced sleep quality causes impaired recovery which leads to skipped workouts. Ever wonder why there is no rarely any ripped people at the bar or club, now you know why.

2. You Eat Dessert

After a meal most people like to nibble on something sweet like ice cream or chocolate, it may seem harmless at first but it usually leads to more. Often even tasting a spoon of ice cream will make you want to eat half the tub, studies show that having dessert actually increases cravings.

Most desserts are high in simple sugars and fat, this destructive combo causes a fat storing insulin spike which will make you feel lethargic and often bloated. Skipping dessert can save you thousands of calories each month. So next time you reach for that Ben & Jerry’s, remind yourself of your goals and how far you have come already.

3. You Still Eat Conventional Breakfast

There’s nothing wrong with having a bowl of cereal and a apple for breakfast, but if your main goal is to lose weight, your main focus should be a breakfast high in protein, moderate in carbohydrates and low in fat.

Most conventional breakfasts are high carbohydrate, high fat and low protein, which is exactly the opposite of what you should be eating. Opting for oatmeal, whey protein and some eggs will provide you with exactly what you need in the AM.

4. You Add Sugar & Milk To Your Coffee

If your getting to the point where every calorie counts, you should have your coffee black without sugar. Over the course of a month, the sugar and milk add hundreds of calories, depending on how much coffee you drink. If you can’t stand black coffee, use skimmed milk and a natural sweetener such as stevia.

5. Your Eat Fast Food

While on a strict fat loss diet you have no business eating fast foods, takeaways or at a deli. You will rarely know the nutritional content and most fast food is highly processed, high fat and high carb. Bring pre-packed meals to work, college or school, doing this will also save a great deal of money each week.

6. You Eat “Health/ Weight Loss Foods”

These “health marketed low fat foods” are usually highly processed and contain an array of chemicals you have never even heard of.

These “low fat foods” will likely only save you a couple of calories, but they replace perfectly harmless fats for low quality, fast digesting carbohydrates, these carbohydrates cause sugar rushes and unstable blood sugar levels. Most of these “low fat foods” won’t keep you feeling full very long.

7. You Drink Diet Soda

Believe it or not, diet soda is no better than regular soda. The average american consumes over one gallon of soda each week, that’s comes to 1342 calories.

Even though diet soda has no calories, it does contain artificial sweeteners and chemicals. Research suggests that artificial sweeteners increase hunger and appetite levels.

8. You Choose The Wrong Types Of Carbs

Instead of white rice, white bread and potatoes choose brown rice, brown bread and sweet potatoes. Slow digesting carbohydrates such as brown rice take longer to digest, so they keep you feeling full longer and maintain stable blood sugar and insulin levels. Opt for wholemeal and wholegrain choices.

9. You Don’t Drink Enough Water

Water is essential for our body to function at maximum capacity, so why are you not drinking enough of it ? The more water you drink the better.

Drinking lots of water will keep you feeling full, so you avoid snacking, improve your performance in the gym and keep you well hydrated.

A recent study in Utah university, examined the weight loss effects of water. The group who drank 2 cups of water prior to each meal lost 30% more weight. The second group added 2 cups of ice water prior to each meal lost 50% more weight than the control group, who didn’t drink any water.

10. You Eat Late At Night

Eating late can cause significant weight gain if you choose the wrong foods. Consuming carbohydrates late at night, without leaving time for them to be burned off may lead to fat gain.

Studies also suggest that eating carbohydrates late at night causes elevated insulin levels, which may interfere with the release of growth hormone during sleep. Growth hormone is one of the most powerful fat burning hormones in the body, so you definitely don’t want to be interfering with its release.

Eating late at night may also reduce the quality of your sleep, it’s much harder to fall asleep while your body is digesting food. But if you do feel hungry at night, have a whey protein shake, cottage cheese or some vegetables. Low carb, high protein is key at night.

11. You Drink Juices

Juices seem healthy to the average person, but in reality a fruit juice is just like a soda, just a bit thicker. Fruit juices are packed with sugar and some even contain artificial colors.

Homemade smoothies are just as bad. Consuming food in liquid form is less fulfilling, it’s much easier to blend 4 bananas and drink them, than it is to peel and eat 4 bananas.

Fruit is also packed high in simple sugars, which should be avoided while on a diet.

12. You Eat While Watching TV

Studies have found that those who watched TV while eating consumed an average of 228 calories more than those who did not.

by extremebodyfit

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