Category Archives: Health & Fitness

Sure Ways to Burn Fat Faster

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burn fatWe are constantly looking for ways to improve our overall health and slim down. Burning excess fat in the body can be very challenging. In addition to dieting and exercising, there are various aspects that contribute to weight and fat loss. Any form of physical activity burns fat, be it working on a construction site, working at, working out in the gym among others. The good news is that there are plenty of simple steps you can take to increase your chances of burning fat quickly and easily.


Start strength training

Strength training is a type of exercise that involves you contracting your muscles against some form of resistance. This type of training builds mass and increases strength. Most of the common forms of strength training involve lifting weights to gain muscles with time. Research shows that strength training has a lot of benefits in terms of burning fat. This form of training is particularly important in reducing visceral fat. When you combine strength training with aerobic exercises, you set your body in a very good form to reduce its body fat, especially abdominal one.


Take a high protein diet

By including a high and protein-rich diet in your meals, you stand a high chance to reduce your appetite and burn more fat. Studies have shown that eating more protein-rich meals is associated with a lower risk of accumulating belly bet. High protein foods also help in preserving muscle mass as well as metabolism during a weight loss process. When you increase your protein uptake, you increase feelings of fullness as well as decreasing appetite. This helps in reducing the number of calories you take every day.


Have more sleep

sleepGoing to bed early and setting your alarm clock to wake you up after you have had at least 7 to 8 hours of sleep may be key to achieving a maximum fat loss. There are lots of studies that have shown the correlation between sleep and weight loss. If you sleep five or fewer hours per day for an extended time, you set yourself vulnerable to amassing unnecessary weight. Getting at least seven hours of quality sleep increases your likelihood of being healthier, losing weight and staying energetic.


Eat more healthy fats

When you increase your uptake of healthy fats, you set yourself high to losing weight and maintaining a feeling of fullness. Fats take some time to get digested, so this means you should include fats such as olive, avocado, and nuts as these are associated with a lower risk of gaining weight. Unhealthy fats such as trans-fat are very harmful to the body and lead to fat gain. However, you should note that healthy fats are also high in calories so you should limit their intake.


Cut down on refined carbs

You should decrease your intake of refined carbs. During their processing, refined grains are stripped off their bram and gem, resulting in a refined product that is very low on fiber and nutrients. Refined carbs also have a high glycemic index which leads to spiking your craving for sugar, leads to increased hunger.




How Exercises Help to Keep You in Shape

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fitnessExercise and other types of physical activities are good for everyone. We always find ourselves in unhealthy situations mostly because of our lifestyles. Many people spend long hours seated with very minimal time spent on exercises, and this affects their health. Unless you are working in the fields, or have jobs such as welding, fitness training, towing with Fairfax Tow Truck, athlete, among others, you are relatively safe because of the nature of your work. The most affected are those whose quality of their work involves sitting for long hours, such as bankers, work at home persons among others. They lack actual contact hours with physical exercises, and this may affect their health in the long run.

Regular exercise is perfect for your body and can help in keeping you healthy. Other activities such as cardio exercises help in keeping your heart in shape by strengthening it and lowering your blood pressure. Here are essential benefits exercises have on your body and brain.


Feeling Happier

Exercises are well known to improve your daily mood and decrease the feeling of anxiety, depression, and stress. Exercising produces changes in parts of your brain that regulates the levels of stress and anxiety in your body with the increase in brain sensitivity relieving feelings of depression. Exercises have also shown to reduce symptoms on those suffering from anxiety by helping them to be more aware of their mental state and removing distractions such as fears. The good news is that it doesn’t matter the intensity of your workout, but what makes the difference is consistency.


Helps with Weight Loss

A sure way to gain weight is subjecting your body too long periods of inactivity. To understand the relationship between exercise and weight gain, it is essential to know how your body works. The human body spends energy in three fundamental ways; exercising, digesting food and maintaining body functions such as breathing and heartbeat. Although dieting and reducing the calorie intake may help with your metabolism which can delay weight loss, regular exercise is well known to increase your metabolic rate leading to reduced weight.

Good for Muscles and Bones

Exercises play a very vital role in building and maintaining the strength of your bones and muscles. Physical activities such as weight lifting can help a lot in stimulating muscle building. Exercises help in releasing hormones that promote the ability of your body to absorb amino acids, and this helps in muscle growth. Activities also help in building bone density at your young age thus assisting in preventing the development of osteoporosis at the later stages of your life.

Reduces Risk of Chronic Diseases

Lack of physical activity and regular exercises is one of the leading causes of chronic diseases. Regular workouts have shown to improve your cardiovascular fitness, insulin sensitivity, body composition as well as decreasing fat blood levels as well as blood pressure. Lack of exercise can lead to increased belly fat which increases the chances of type 2 diabetes and heart diseases. To stay fit, healthy and in shape, you have to improve physical fitness in your life.