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How to Stay Motivated to Lose Weight: 4 Surefire Methods

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If you want to know how to stay motivated to lose weight, check out these four surefire methods. They’ll certainly help you out. Click here for more info!

It seems like everyone is in a rush to lose weight and have that perfect beach body for summer. But once the fall and winter come around, they quit their diets and indulge in all those Thanksgiving pies and Christmas candies.

If you want to lose weight and keep it off, you’ll need to stay motivated all year long. While this will be hard at times, there are ways you can stay on track.

Do you want to know more? Keep reading to learn how to stay motivated to lose weight.

1. Set the Right Goals

Perhaps the most important part of staying motivated involves setting goals.

You want to set specific goals for yourself, so you have something solid to work towards. “Losing weight” isn’t a great goal, because you may be tempted to quit after you lose a couple pounds.

A much better goal would be to “lose 10 pounds by the end of the year.” This gives you an exact time frame and number to reach.

However, you also want to make sure your goals are attainable. You’ll only end up disappointed when you didn’t reach your goal of losing 10 pounds in a week. Instead, set smaller goals for yourself that you can achieve while you work up to your main goal.

2. Document Your Progress

Even if you’re reaching your goals, you may falter if you don’t think you can see any progress. However, losing weight and achieving your ideal body is a long process. You likely won’t notice every change since it happens slowly over time.

Keep a weight loss journal where you write your weight or measurements down every week or take pictures of yourself in the same pose every week. This will give you something solid to look back on, so you can see how far you’ve come.

3. Have a Workout Buddy

Do you dread hitting the gym? The more you hate it, the more likely you are to skip a few days, then eventually stop going altogether.

Finding a workout buddy is a great way to keep yourself on track. Find someone who also wants to get in shape and keep each other accountable. When you have a friend to exercise with, it’ll seem more fun, so you’ll be less likely to want to skip workout sessions.

4. Hire a Personal Trainer

Hitting the gym with a friend is a great idea if you have someone with similar goals. If you can’t find someone who wants to get fit, or if the two of you end up chatting while leisurely walking on the treadmill instead of pushing yourself, it may not be the best set up.

Hiring a fitness trainer would be a better option. They can help you push yourself and ensure you’re getting the best workout. Plus, they can give you advice on how to diet for weight loss and other tips to live a healthier life.

How to Stay Motivated to Lose Weight

If you want to lose weight and keep it off, you may be worried about sticking to your workout routine. Just follow our guide to learn how to stay motivated to lose weight, so you can reach all your fitness goals.

Are you ready to lose weight? Check out our fitness blog for more tips.

A Complete Guide to Resistance Bands for Weight Loss

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We’ve put together a complete guide to resistance bands for weight loss including exercises and how to choose the right sized bands.

Over 45 million people start dieting each year. These people only have one goal in mind: to look and feel healthy.

Yet, conscious eating is not enough to burn fat and build toned muscles. You also need to feel the burn from strength training.

Resistance bands offer fast results when it comes to muscle toning. They are low-impact and suitable for people of all ages and fitness levels. So how do you incorporate them into your daily workout routine?

Here’s your guide to using resistance bands for weight loss.

How Do Resistance Bands Work?

Resistance bands offer an alternative to strength training with free weights or machines. They work to help speed up your metabolism and burn more fat.

Rather than relying on gravity as weights do, the bands create constant tension. Your muscles will experience full resistance during the entire exercise movement. This challenges your muscle endurance and provides a full body workout.

Resistance bands get incorporated into your daily workout routine to strengthen your muscles. Resistance bands alone will only burn 150 calories on average. So, they work best when combined with cardio.

Bands also help with your body’s coordination and balance. An injury is less common when using bands than heavy iron dumbbells. Use resistance bands 5 times per week to see results.

It’s also important to follow a proper weight loss diet plan. Fill up on lean protein, fiber, and vitamins. This will help to keep energy levels up and repair muscle tissue.

Why Choose Bands over Free Weights?

There is no rule that says you can’t use both in your workouts. Yet, bands get favored for their lightweight and simple design. They are easy to travel with and fit the modern American’s on-the-go lifestyle.

Bands are also an easy and affordable workout tool. Use them in your hotel room or even at your desk during your lunch break.

They are a top choice for people in physical therapy. They are low-impact and safer than other strength training methods. Many people use bands to recover from a torn ACL or knee surgery.

Pregnant women and new moms also turn to resistance bands during their workouts. They help to ease back into your pre-baby workout routine.

What Areas of the Body Can Bands Tone?

Those who are new to the exercise often wonder, are resistance bands effective? Resistance bands have flexibility in strengthening and toning all areas of the body.

They work the arms and shoulders, right down to thighs and calves. They are also excellent for strengthening the chest and glute muscles. You can target each muscle group and increase the resistance as needed.

Bands also help build up your muscle mass. After 30 years of age, muscle mass can decrease as much as 5% every 10 years. Working out with bands will also help restore bone density.

What Bands Are Best for Your Workout Routine?

You’ll want to choose a brand made from a high-quality and durable material. Most get made from non-toxic materials, like natural latex. For extra comfort, you may want to add handles or straps to your bands.

Select a band with excellent stretch. This keeps it from rolling up when placed around the skin. An extra layer of band material is also helpful with this.

Some brands include an anti-snap guarantee. Many manufacturers offer some type of warranty should the bands break. Most bands also come with workouts videos or instructions.

Resistance Band Sizing

Some bands come in sets to include different resistance levels. This allows workouts for beginners to expert level. You can also adjust the resistance by doubling your band around the target area.

You can expect anywhere from 5 to 75 pounds of resistance from band workouts. This includes combining more than one band for an increased resistance.

You’ll also want to learn more about resistance bands color codes. Yellow colored bands are often used for the lightest resistance. While blue or black gets used for the heaviest level.

It’s best to buy bands based on your current fitness level. Mid-level bands are the most common for an average individual. The heavier band sizes get used by fit women and active men.

The lowest band resistance is helpful for pregnant women or those recovering from a surgery or injury. Bodybuilders use the strongest band resistance.

You can buy all the band levels in a complete set. Or start by buying at least two different resistance levels. This way you can swap out bands as your muscles grow.

How Do You Use Resistance Bands?

Bands can get incorporated into a variety of workout routines, from P90x to pilates. Use in the comfort of your own home or bring them to the gym or a fitness class.

Place bands around your legs, knees, calves, or ankles for added resistance. Bands also work for a simple arm or chest exercise. Stretch the bands out using both hands then slowly release them back together.

You can also stand on the band or use a door or chair as an anchor point. Pay attention to how your muscles feel during the exercise. You should get a tight resistance, enough to challenge the muscles.

Use a low resistance level at first. The move to a higher resistance level for stronger or larger muscles. Repeat exercises as you normally would in your workout routine.

Here are a few exercises to use resistance bands with:

  • Pushups
  • Planks
  • Chest flys
  • Tricep extensions
  • Bicep curls
  • Overhead press
  • Shoulder rotations
  • Donkey kicks
  • Leg lifts
  • Squats
  • Lunges
  • Jumping jacks

Another great exercise includes resistance bands back workout. Use them with deadlifts, rows, or a reverse fly. Anchor the band to a chair or doorway to get a greater pull.

Certain resistance bands for weight loss, like WODFitters, can also help perfect your pull-up technique. Pull-ups are an excellent arm and core exercise for fast results.

Bands can also get used in simple stretching. Or in your daily yoga routine to increase flexibility and muscle tone. They can also help strengthen your thighs and calves through leg exercises.

Resistance Bands for Weight Loss: Making the Most of Your Workout Routine

Add resistance bands for weight loss to your workout routine for fast results.

The goal is to see change and to feel and look your best. With resistance bands, this is easily achievable. Expect to see strong and toned muscles after a few months of use.

Weight loss will also come when combined with cardio and a balanced diet. Here are more body changes to expect with weight loss.

The Secret to Losing: A Successful Dieting Guide for Weight Loss

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Successful dieting starts with having the right plan in place so you can stay full as you get healthy. Learn what to eat for weight loss in this helpful guide.

Losing weight seems to be more difficult than ever.

Between all of the fast food joints and addicting television shows out in the world, getting up and making the commitment towards a healthier lifestyle seems like a chore. But once you make the choice, the benefits are beyond rewarding.

Setting small goals and taking baby steps now will pay off in the future. It can be as simple as cutting out soda or deciding to go walking for at least 30 minutes each day. You don’t have to dive in head first to weight loss.

You should never be afraid to ask for help, and we are here to assist you. Keep reading to discover the keys to successful dieting and weight loss.

Know Why You Are Doing It

Before you take any further action on your weight loss journey or dietary changes, have a talk with yourself. It’s important to know your motives and goals.

Are you losing weight to impress the new guy at work or because you want to feel better waking up in the morning? Whatever your reason is, it’s always helpful to dig deep inside.

Once you know your motive, set attainable goals. It’s silly to say you want to lose 70 pounds in the next 5 months. Set benchmark goals that are easy to visualize and stick with, such as losing at least 7 pounds each month or cooking every night for 2 weeks.

Evaluate Your Current Diet

Before starting a new diet, know where you stand now by doing thorough research on food groups, calorie intake, nutrients, and suggested health foods. Compare your findings with what you eat daily now. It’s easy to find a useful link or professional contact to help you set up your successful diet.

Are you eating way too many carbs? Do you need to cut down on sugar? Could your diet use more vegetables?

One of the best ways to keep to your new diet is making the choice to start and keep up with a food journal. Take a quick second after everything you eat and jot it down. This will keep you accountable.

Switch to Whole Grain

White rice and bread are major no-no’s in the healthy diet world. White bread is full of simple carbs and sugar. Eating whole grain will give your body the complex carbohydrates it needs.

Understanding simple versus complex carbohydrates is important when constructing your new diet. Complex carbohydrates have more protein and are pieced together almost like a coil. Simple sugars are made up of only one, maybe two, molecules.

Drink Water

Are you busy perfecting your diet? Still working hard towards dominating that new fitness routine? While this is all great, don’t forget to be chugging your water.

Not only will it keep you feeling refreshed and hydrated, it’ll help you feel fuller and lose weight. Set small games for yourself like drinking at least one full glass before you eat anything in a meal.

Drink 2.5 to 3.5 liters of water per day is suggested, but don’t be afraid to go above and beyond that. You can never drink enough water.

Mentally Strengthen Yourself

While it doesn’t directly apply to dietary changes, your mental health can affect the way you approach eating and preparing food.

Improving your mental health doesn’t have to be complicated or expensive. It can be as simple as choosing to meditate every morning or going for a stroll every evening.

Choose to take care of yourself, or you may become burnt out and lose sight of your new diet and health goals. Most of us know what it feels like to stress eat way too many cookies. It’s not a pretty sight.

Cook for Yourself

Exploring healthy recipes and your local farmer’s market is a wonderful way to take control of your new successful diet. There are so many websites and books dedicated to helping you find yummy recipes that won’t bump up the number on the scale.

Whether it’s creating a beautiful fruit salad for your family’s picnic or grilling some veggies to go along with grilled chicken or fish, take charge of your diet. Don’t be afraid to get a little messy and experimental. This allows you to discover your likes and dislikes.

If you have friends who are known for cooking healthy, ask them for their favorite recipes. Try them out when packing lunch for the week or preparing dinner for your spouse.

By doing simple things such as meal prepping for lunch, you’re also saving tons of money you would typically be spending on eating out at a restaurant.

If temptation gets hard when all of your other friends are going out for a burger, pull out the lunch you worked hard preparing.

Find a Distraction

When temptation strikes, have a go-to distraction. Keep a stress ball in your purse or desk drawer or close your eyes and count to 10. Whatever helps, execute it.

If you do give into your temptation, don’t beat yourself up about it. Recognize why you gave into your temptation and try out a new distraction for the next time around.

One key tip to not snacking on unhealthy food at home is don’t even allow yourself to buy unhealthy food. Keep on nutritious foods around, and follow a strict list when going into a grocery store.

There won’t be a need for a distraction at home if you don’t allow the bad food into your home to begin with!

Tips for Successful Dieting

Are you wanting to make a lifestyle change for the better? Make sure you’ve read the above tips for successful dieting and starting setting goals for yourself now.

Making small changes as drinking more water, cooking more at home, and eating less simple sugars can cause big effects down the road. It’s important to know what we are putting into our bodies.

Combine healthy eating, plenty of sleep, an active life, and a focus on mental health to turn your life around. If you need more tips on exercise, diet, or fat loss, make sure to check out the rest of our site.

The Ultimate Guide to Healthy Keto Diet Foods

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People all over the world have found weight loss success on a ketogenic diet and seen their overall health improve. Are you ready to get start on your own keto journey? Here are the keto diet foods you need to know about to get started.

The keto diet has become hugely popular recently, and it’s easy to see why.

As well as being packed with health benefits, it helps people to burn more fat without feeling hungry.

All around the world, people are using it to lose weight, decrease their blood sugar levels, and lower their cholesterol. This includes all body types and lifestyles, from professional athletes to obese patients and everyone in between.

Before you start, you need to do your research. This means finding out exactly what you can eat on a keto diet, how much, and how often.

In this post, we’ve got everything you need. Read on to learn all about keto diet foods and how to use them in your diet.

Keto Diet Foods to Include in Your Meal Plan

Read on to find out what the best ketosis foods are and how to use them to get the results you’re looking for.

Fats and Oils

Fats are a hugely important part of any keto meal plan.

In fact, between 60 and 75% of calories in a keto diet should come from fats. This means that you need to be well-versed in all the different sources, as well as how to use them in your diet.

You can’t just eat any old fatty product, you need to make sure you’re getting the right types. Avoid hydrogenated fats and trans fats. Instead, go for healthy sources of saturated fats. Here are some of the best ones:

  • Coconut oil
  • Cocoa butter
  • Olive oil
  • Grass-fed butter
  • Ghee
  • Coconut cream

Meat, Fish, and Eggs

A keto diet is described as having moderate levels of protein.

If you’re used to having a high protein intake, you may be worried that the keto diet will cause you to lose muscle mass. This isn’t the case. Instead, you’ll add lean muscle mass and shred body fat.

Consuming too much protein can take you out of ketosis, having a negative effect on your results. This is because some proteins contain gluconeogenic amino acids, which the body converts into glucose.

For this reason, only around 20% of a keto diet is protein.

When shopping for meat, seek out organic, grass-fed varieties. Of course, you’ll need to avoid processed meats when you can, as they’ll contain extra sugar and carbs.

Here are some great sources of protein for keto:

  • Red meat
  • Bacon
  • Poultry
  • Fatty fish
  • Shellfish
  • Eggs

If you’re a vegetarian, you can still get plenty of protein on a keto diet. You can eat plenty of tofu, tempeh, seitan and vegan ‘mock meats’, like veggie hotdogs and burgers.

Beans and legumes are usually great sources of protein for vegetarians. On the keto diet, that’s not the case. This is because they can be high in carbs, kicking your body out of ketosis.

Black beans, kidney beans, and pinto beans are highest in carbs, and should be avoided altogether. It can be hard to adjust to a vegetarian keto diet, so if you struggle to get enough protein, you should consider supplementing with a protein powder.

Fruits and Vegetables

The best vegetables for a keto diet are the ones that grow above the ground. This means that potatoes, yams, and other root vegetables are mostly off the table.

You can use them in moderation, such as by adding half an onion to a dish for flavor, but you have to be careful. Just make sure you look at the carb levels of your vegetables before you eat them.

The most keto friendly vegetables are cruciferous ones, like broccoli, cauliflower, cabbage and Brussels sprouts. The darker and leafier, the better, so spinach and kale will be staples in your diet, too.

You don’t always need to have fresh vegetables at hand. Frozen ones are fine to eat, too.

When it comes to fruit, some of the same rules apply. Again, you have to avoid the starchiest varieties. This includes bananas and dried fruits.

Fruits are packed with sugar, and since you need to limit your carbohydrate intake, you need to limit the amount of fruit you eat. However, you can keep your body in ketosis by choosing the right ones.

One of the best fruits for a keto diet is avocado. It’s low in carbs and high in fat, so you can expect to be eating a lot of it!

Any type of berries, such as strawberries, blackberries, blueberries, and raspberries, is also good. Just make sure you have them in small portions.

Here are some other fruits you can eat on a keto diet:

  • Olives
  • Lemon
  • Lime
  • Grapefruit
  • Melon
  • Guava
  • Plum
  • Apricot

Carbohydrates

On a keto diet, only around 5% of food intake consists of carbohydrates. Usually, it’s limited to 20-30g per day.

When levels of carbohydrates are this low, cells are forced to burn fat and ketones for fuel. This also helps to lower triglyceride levels, as the liver stops focusing on producing triglycerides for storage and instead starts to create ketones.

Pasta, chips, bread, rice, and cereals will need to be removed from your diet. Instead, your carbs should come mainly from fruits and vegetables.

Dairy

Dairy products are great for providing high amounts of fat with low amounts of carbs.

However, that doesn’t mean you can eat as many of them as you want. Dairy consumption should be kept at a moderate level. Avoid the most processed varieties, as they’re likely to contain more carbohydrates.

While many other diets will require you to choose low-fat or fat-free options, keto is the opposite. It’s always best to go for the full-fat varieties, as they’ll keep you fuller for longer while helping you reach your optimum fat intake.

Here are the best dairy products for keto:

  • Greek yogurt
  • Heavy whipping cream
  • Cream cheese
  • Brie
  • Mascarpone
  • Feta
  • Cheddar
  • Mayonnaise
  • Sour cream
  • Mozzarella
  • Nuts and Seeds

Seeds and nuts make great snacks on a keto diet.

They’re excellent sources of protein and fats, and do a great job of curbing your cravings and keeping you satiated between meals.

However, it’s important to avoid peanuts. Peanuts are considered a legume, and consumption of legumes needs to be kept at a minimum on a keto diet.

Instead, here are some other nuts and seeds you can eat:

  • Macadamias
  • Almonds
  • Cashews
  • Pistachios
  • Brazil nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Flaxseeds
  • Chia seeds

Whichever you choose, make sure you go for the unsalted variety. Many nuts and seeds come pre-salted, so check the packaging before you buy.

Condiments

With any diet, you’ll have to use a variety of spices and condiments to flavor your food and keep it interesting. However, you need to be careful.

If possible, it’s best to make your own. That way, you can control the amount of sugar that goes into your food. Still, there are plenty of condiments available in stores that won’t throw you off your keto diet.

Here are some of the best low-carb condiments to add to your dishes:

  • Soy sauce
  • Worchestire sauce
  • Hot sauce
  • Yellow mustard
  • Sugar-free ketchup
  • Ranch dressing
  • Vinaigrette
  • Marinara sauce

Spice and seasonings contain carbs, so you need to monitor your intake. Good choices include garlic powder, cumin, parsley, oregano, and chili powder.

Beverages

The keto diet is known to have a diuretic effect, which can cause the body to lose electrolytes quickly. This means you’ll have to take extra care to make sure you stay hydrated.

Try to drink around a gallon of water a day, if possible. Flavored water and carbonated water are fine, but sodas and fruit juices are no-nos. Drinks like these are far too high in sugar.

You can drink coffee and tea on a keto diet, but it’s best to limit yourself to 2 cups a day. Otherwise, the extra caffeine could stop you from losing weight.

You don’t have to completely cut alcohol out of your diet if you don’t want to. However, if you do choose to drink, go for hard liquors instead of beer or wine to avoid the extra carbs.

Sweeteners

Ideally, you should steer clear of any sweet-tasting foods on a keto diet. However, that’s not always possible. From time to time, you’ll need something to keep your cravings at bay.

You can add certain types of sweeteners to your food. Liquid versions are best, as other versions contain extra binding substances, which add carbs.

Stevia, sucralose, monkfruit, and Splenda are all fine. Xylitol can also be used in moderation, as it has a higher glycemic impact. Still, it’s much better than sugar.

You may also find products that contain various blends of these sweeteners. If you do, check the ingredient labels for maltodextrin and dextrose. If you see these filler products listed, put it back on the shelf.

Boost Your Results with Supplements

When you’re following a diet or meal plan, it’s important to make sure you’re getting the right vitamins and minerals.

It can be hard to get everything you need from food. That’s why you should consider taking supplements.

As well as keeping you healthy, they’ll also give you better results. To find out more, read our post on supplements to increase ketosis.

The Ultimate Guide on How to Use Vitamins for Weight Loss

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Losing weight is a long, tough journey that requires dedication and perseverance. Using vitamins for weight loss can help aid your journey and get you the results you want faster.

Are you among the 45 million Americans who go on a diet each year?

If you’re trying (and failing) to lose those stubborn pounds, you’re not alone. Around the world, people spend a staggering $58 billion a year in dietary supplements and another $25 billion on vitamins.

With so many vitamins and weight loss supplements out there, how can you know which one will work for you? And what about using vitamins for weight loss?

In this post, we’ll discuss how you can use vitamins to lose weight (and which ones to choose). Read on to learn more!

Vitamins for Weight Loss: Do They Work?

In short, the answer is yes. Certain vitamins can help you slim down and drop those unwanted pounds.

But before you get excited about “magical” weight loss vitamins, let’s take a brief reality check.

If losing weight was as simple as taking vitamins, we’d all look like supermodels. Why would anyone bother going to the gym or eating well if they could get the same results from a daily pill?

Vitamins can help you lose weight–but it still requires a healthy lifestyle on your part. Taking all the vitamins in the world won’t make you lose weight if all you do is eat Big Macs and watch Netflix.

However, when combined with a healthy diet and regular exercise, certain vitamins can aid in your weight loss journey. Some are specially formulated to help your digestion and metabolism, which you can view here.

The 5 Best Vitamins for Weight Loss

So, you’re committed to a healthy lifestyle. Now you want to add some supplements and vitamins to help you lose weight.

Let’s look at five of the best ones to add to your daily diet.

1. B-Vitamins

If you want your metabolism to be up to speed, it’s essential to have enough B-vitamins in your diet.

What role do B-vitamins play in weight loss? They’re your body’s main source of fuel for metabolizing fats, proteins, and carbs. They’re the key to unlocking the energy stored in the food you eat.

Without enough B-vitamins, your energy levels will suffer. You may feel tired and sluggish during the day. The bad news is that this is a reflection of your sluggish metabolism too!

B-vitamins are also easily attainable from certain foods. Add these energy-boosting, vitamin-rich foods to your diet:

  • Lean meats
  • Whole grains
  • Lentils
  • Beans
  • Eggs
  • Dairy products
  • Bananas
  • Potatoes

There’s an array of supplements out there that include some (or all) of the B-vitamins you need.

You can also isolate certain vitamins you know you need, like B-6 or B-12. (If you’re not sure, ask your doctor to run a basic blood test to check your levels).

2. Vitamin D

Did you know that a shocking 85% of us are Vitamin D deficient? Aside from the numerous health problems that this can produce, it can also make it very difficult for you to lose weight.

The easiest and most natural source of Vitamin D comes from the sun. Unfortunately, our modern lifestyle limits the amount of time most of us can spend outside. Some of us also live in very cold or cloudy climates.

What’s the solution? Taking a daily supplement of Vitamin D can do wonders for your health–and your waistline. One study found that post-menopausal women who supplemented with Vitamin D lost more weight than those who didn’t.

Be sure to include these Vitamin-D rich foods in your diet:

  • Fortified milk and yogurt
  • Fortified grains and cereals
  • Egg yolks
  • Salmon
  • Tuna
  • Sardines
  • Cod liver oil

Bonus tip: If possible, increase the amount of time you spend outdoors (but don’t forget sunscreen).

3. Omega-3 Fatty Acids

While we’re talking about fatty fish, let’s discuss Omega-3s.

Found in fish oil, nuts, seeds, and seaweed, these fatty acids do wonderful things for your body.

They’re a great supplement to add to any healthy lifestyle plan–and they can also help you lose weight.

How so? One study found that people with a diet rich in Omega-3s felt fuller longer (and ate less overall) than those who didn’t. So if you struggle to control or satiate your appetite, Omega 3s could help you keep it in check.

Get your daily dose of fatty acids from these foods:

  • Salmon
  • Trout
  • Mackerel
  • Shellfish
  • Tuna
  • Walnuts
  • Seeds

Adding these foods to your diet is a great start. But you should also consider an Omega-3 supplement (such as fish oil) to reap the most benefits.

4. Green Tea

While not technically a vitamin, green tea (and green tea supplements) have long been used to aid in weight loss.

What makes green tea so effective? It increases energy and fat oxidation, while at the same time limiting fat absorption. It also contains powerful antioxidants called catechins that boost energy levels and rev up your metabolism.

Studies show that it’s beneficial for losing weight or maintaining a healthy weight.

5. Probiotics

Did you know that the gut bacteria of an overweight person are completely different than the bacteria in a person of healthy weight?

If your gut isn’t healthy, you’ll have a hard time losing weight. In fact, one study found that a probiotic supplement made a significant difference in weight loss results for obese women.

Add some Greek yogurt to your diet, and try to include fermented foods like kimchi or sauerkraut. A daily supplement containing at least 50 billion units of probiotics will also make a world of difference.

Using Vitamins for Weight Loss: Final Thoughts

So, what’s the takeaway? Are there really vitamins that help you lose weight?

The answer is yes. Adding some or all of these vitamins for weight loss to your daily diet can help you get the results you want.

Keep in mind, though, that there’s no “magic” weight loss vitamin out there. Vitamins can help you to slim down, but you still need to pair your supplements with a balanced diet and healthy lifestyle.

Wondering how to go about burning more fat while building more muscle? Check out our recent post on how to lose weight fast–and keep it off!

Supplements to Increase Ketosis – BHB Salts to Start Your Keto Fire

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nutralite ketoSupplements to Increase Ketosis – Everything you need to know about BHB Supplements.

Believe it or not, it really is possible to transform your body into a fat melting furnace faster than you ever thought possible – all without having to completely overhaul your daily diet, spend hours and hours in the gym, or take any risky prescription drugs or leverage any scary surgical interventions.

Some of the world’s best athletes, Hollywood superstars, and the fittest people on the planet have learned this secret and have been putting into good work for years and years now.

Only just recently is this secret being shared with the rest of the world, but today you will be able to transform your body like never before (almost overnight) by focusing on only a handful of key details and using smart supplements to put the fat melting process on autopilot.

What is Ketosis?

We are talking of course about Ketogenesis and the “KETO diet”, a method of eating that allows you to take advantage of your own biochemistry to melt fat on a pretty much around-the-clock basis, stripping every extra pound from your body – even while you sleep!

The ketogenic diet in and of itself can be a little bit difficult to follow along with, especially if you aren’t familiar with this kind of dietary lifestyle to begin with. However, wouldn’t it be nice to enjoy the exact same kinds of benefits that the Ketogenic Diet offers without the restrictive dietary choices being necessary?

You bet it would – and that’s what the NutraLite KETO supplements bring to the table!

Supplements to Increase Ketosis – BHB Salts

Game changing new BHB Salts to speed up your metabolism and melt fat from your body faster

BHB Salts, a powerful fat melting ketone found in the NutraLite KETO supplements, allow you to melt fat a lot faster than you ever would have been able to all on your own – all by taking advantage of proprietary exogenous ketones the trigger a metabolic reaction throughout your body, almost instantly.

Exogenous ketones are incredibly popular right now in the bodybuilding and professional athlete world, and for good reason.

These specific ketones have the ability to elevate the natural levels of fat melting hormones and key tones already produced by your body, through the process of more effectively “daisy chaining” these ketones supplements to key nutrients your body is always on the lookout for.

BHB (beta hydroxybutyrate) is a popular form of these exogenous ketones, and is sometimes referred to as a ketone salt. Called ketone salts because these exogenic elements are bound to salt molecules (sodium, calcium, magnesium, and potassium molecules as a general rule), you aren’t only going to be able to absorb this specific kind of KETO supplement a lot faster than you’d have been able to absorb other supplements – but they are going to taste better, too.

Perhaps not as effective at raising your own natural levels of ketones in your body the way that straight ketone esters can, it’s a lot easier to stomach the supplements for sure – and you’ll be able to mitigate and manage any of the potential side effects that your ketone esters would have brought to the table with ketone salts like NutraLite KETO.

Why is ketosis so effective?

With a traditional diet and exercise plan, you’re going to be spending the overwhelming majority of your time in the gym working to melt off a ridiculously small amount of calories.

Believe it or not, even just eating two different candy bars in a single day has the potential to add hundreds and hundreds of calories to your daily count. We’re talking so many calories that you might have to spend an hour or two in the gym just to burn those calories off, never really touching the other calories you eat on a regular basis, hitting the deficit you’re looking for weight loss, and actually losing weight in the first place.

With ketosis, however, your body is able to effortlessly melt fat around-the-clock with absolutely no limitations whatsoever. This is when your body stops burning carbohydrates for energy and instead starts to melt fat for energy instead, seeking out fat wherever it might be hiding your body and turning it into usable energy instantly.

The tricky thing about hitting ketosis, however, is having to eat a very strict diet for a couple of weeks consecutively just to get “into the groove” so that your body flips the switch and starts melting fat rather than carbohydrates for energy.

With the NutraLite KETO supplement, however, you’re able to hit ketosis almost immediately – in just a few short days and without any major changes to your daily diet – and will be able to enjoy ALL of the fat melting benefits you’ve been looking for immediately.

As we have highlighted a couple of times in this quick guide, the biggest advantage in using exogenous ketones is the ability to speed up the effectiveness of ketosis. When you flood your body with plenty of BHB salts, your body becomes a ketone body – and you start to melt fat like a furnace and continue to melt fat all day long, around-the-clock, even while you sleep!

bhb supplement to increase ketosis

Transform into a fat melting furnace with NutraLite!

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Think about that for a second.

Not only are you going to be melting fat when you exercise, but you’re also going to melt fat when you’re at work, sitting in traffic, spending time in school, plopped down in front of the TV or the computer, or even getting in your eight hours of quality sleep.

When you turn into a fat melting furnace like this it becomes no surprise to learn that people are losing records of a pound of fat every single day while using NutraLite KETO – and the potential to lose even more than that certainly exists!

Having the opportunity to lose potentially 30 pounds in 30 days is the potential to start wearing clothes two full sizes smaller than you are right now, and with the kind of confidence that comes with this body transformation.

We aren’t talking about losing a little bit of weight in a short block of time, either.

People are going to notice that you look different, you are going to feel different, and you are going to be able to forget about those fad diets and quirky exercise program that never delivered on the promises they made.

Instead, you’ll be able to take full advantage of everything that exogenous ketones and ketone bodies have to offer, kicking the BHB Salts into high gear, and giving yourself every opportunity to enjoy the body of your dreams much faster than you’d ever have been able to pull off on your own.

If you’re serious about looking, feeling, and living your best from here on out – all without having to make life altering sacrifices that are often the breaking point in most traditional diet (without the results that NutraLite KETO provides) – you owe it to yourself to have a look into everything that ketosis, ketone bodies, ketone salts, and the NutraLite KETO product bring to the table.

You won’t be disappointed.

This is a real chance at permanently melting fat, feeling years younger, and fitting into all of your favorite clothes again – or loading up on a brand-new wardrobe – without having to worry about getting conned by modern-day snake oil salesman just out to separate you from your hard-earned money.

The NutraLite KETO solution is as real as it gets in the world of weight loss, and you’d have to be at least a little bit crazy not to see it’s almost unbelievable results for yourself today.

7 Ultra-Effective Core Exercises for Beginners You Can’t Miss Out On

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If you’re starting out on your journey of strengthening your abs, these core exercises for beginners are for you. Click here to start transforming your body!

Do you want tight, toned abs? Do you want to feel stronger and more stable when performing any type of movement?

If you answered yes to either question, then it’s important to make strengthening your core a priority. Not sure where to start? Don’t worry.

Explained below are seven of the best core exercises for beginners.

What is Your Core?

When most people think of their core, they think only of their abdominal muscles and getting six-pack abs. Your abdominals are certainly a major part of your core, but there are many more muscles that you also need to be aware of.

Your core extends from the sternum to the lower back and consists of the following muscles:

  • Rectus abdominis: The “six-pack” muscles that are responsible for flexing and rotating your torso
  • External and internal obliques: Responsible for stabilizing the spine and allowing the torso to flex and rotate to the side
  • Transversus abdominis: Important for stabilization
  • Multifidus: Important for spinal stabilization, rotation, and flexion
  • Quadratus lumborum: Responsible for twisting and bending the spine in relation to the pelvis
  • Lumbar erector spinae: Allow the spine to twist, bend, and extend

As you can see, your core is pretty complex. And, if you want a truly strong core, you’ll need to work on strengthening all of these muscles.

Benefits of Strengthening Your Core

It’s important to note that strengthening your core isn’t just about having a flat stomach.

Besides mere aesthetics, there are many other benefits of having a strong core, including the following:

  • Improved ability to perform daily acts (picking up a package, putting on your shoes, etc.) with ease
  • Easier time with on-the-job tasks like lifting, sitting, standing, and twisting
  • Reduced lower back pain
  • Better sports and gym performance
  • Easier time performing basic housework
  • Better balance and stability when you’re walking and standing
  • Better posture

If you want to experience all these benefits and look great, make core strengthening a regular part of your routine.

Best Core Exercises for Beginners

At this point, you’re probably wondering what you can do to start strengthening your core. Some of the best core exercises for beginners are listed below.

1. Plank

Planks are one of the best exercises for strengthening your core. This is because they target all the core muscles, not just the rectus abdominis.

To do a plank properly, start by kneeling on all fours. Then, lower yourself so that you’re propped up on your elbows. Clasp your hands together or keep your palms flat on the floor.

Walk your feet back behind you so that your body forms a straight line from your head to your heels. Make sure your abdominals are pulled in to support your lower back — don’t let your stomach sag down.

Squeeze everything in toward the middle of your body and take long, deep breaths. Hold for 30 seconds, then return to the beginning position. Rest for 30 seconds, then repeat.
Do 3-4 sets total.

2. Dead Bugs

This is another great exercise that targets all the muscles of the core. It’s especially good for people who struggle with lower back pain.

To do dead bugs properly, lie flat on your back. Bend your knees and lift your feet so your legs form 90-degree angles. Raise your arms up toward the ceiling.

Once you’re in this position, pull your stomach in so that your lower back touches the floor.
Then, exhale and lower one leg until your heel touches the floor. Inhale as you pull it back in and exhale as you switch legs.

Do four reps on each side and complete 2-3 total sets.

3. Bear Crawls

This might not seem like a core exercise at first, but it’s very effective for improving your balance and stability.

Start by kneeling on all fours with your shoulders right over the wrists and your knees right under the hips. Lift your knees about two inches off the ground, taking care to make sure you’re not lifting your hips.

Look in front of you and start to crawl forward. Use opposite arms and legs — step forward with your right hand and left knee, then bring the left hand and right knee forward. Make sure your knees don’t touch the ground.

Crawl forward for 30 seconds, then turn around and crawl back. Repeat for 3-5 total sets.

4. Mountain Climbers

Many people rush through mountain climbers because they want to increase their heart rate, but there are also benefits to slowing them down and really making sure your core muscles are engaged.

Mountain climbers are an especially good exercise for people who do a lot of running, jumping, or weightlifting.

To do them properly, start in a plank position. Then, slowly pull one of your knees in toward your chest while keeping your hips and torso lifted. Return that leg back to the plank position and bring the opposite one in.

Move slowly and with control — try to take three seconds to bring the leg in and three to extend it back out.

Do five reps on each side, then rest. Complete three total sets.

5. Farmer’s Carries

This is another deceptively simple exercise. It also translates well to movements you do outside the gym, like carrying groceries.

To do farmer’s carries properly, you’ll need two pieces of gym equipment, such as dumbbells or kettlebells.

Pick up your equipment of choice, then walk slowly while holding them at your sides. Make sure you’re not rushing, shrugging your shoulders, or leaning forward. Walk for 30 seconds, then pause for a minute or so and repeat.

You can also do this exercise while holding just one dumbbell or kettlebell at a time.

6. Reverse Crunches

Reverse crunches are great for people who sit for extended periods of time or have lower back pain.

To do them, lie flat on your back with your arms behind your head. Grab onto a stable surface, like a bench or the bottom your sofa to stabilize yourself. Then, bend your knees and plant your feet flat on the floor.

Press your lower back into the floor (like you did with the dead bugs) and lift your knees, pulling them in toward your chest as you exhale. Continue bringing your knees in until your pelvis comes off the floor. Then, as you inhale, slowly lower yourself back down to the starting position.

Do 6-8 repetitions, then rest for 30-60 seconds. Repeat for three total sets.

7. Hanging Knee Raises

This is another great exercise for improving posture.

Start by hanging from a pull-up bar with an overhand grip. Bring your knees together, then slowly curl them up as you exhale. Inhale and lower them back down, keeping your abs engaged so the movement is slow and controlled.

Perform 1-2 sets with 5-6 repetitions in each set.

Looking for More Workout Tips?

You’ve now got a list of some of the best core exercises for beginners, but what about working out other muscle groups?

If you’re looking for more fitness advice and workout recommendations, be sure to check out the fitness section of our site today.

We also have lots of diet and weight loss advice available if you need help getting started or speeding up your weight loss journey.

From Caterpillar to Butterfly: 8 Ways Your Body Changes During Weight Loss

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Your body goes through many changes during your weight loss journey. Here are just 8 ways you can expect your body to change after you lose a significant amount of weight.

Sure, you might notice you have thinner arms or those “love handles” have shrunk, but what occurs inside your body during weight loss is even more spectacular.

When we lose weight, our bodies undergo some major changes. And if we take the time to decrease those pounds the healthy way, practically all the transformations are beneficial.

Do you want to live longer? Boost your immune system?

Let us give you the 411 so that when you shed your pounds, you can do it safely and experience all the health benefits along the way.

Healthy Shedding

Before we discuss the alterations a human body will experience with weight loss, we must first insert a quick note about healthy methods.

The healthiest way to lose weight is to exercise and eat a balanced diet. Period.

Healthy eating makes up 75% of weight loss; the other quarter is derived from exercise.

Improper fasting or relying only on one or the other won’t work or will cause immense health issues, and while many products can, indeed, help you lose weight, some are unhealthy.

So when we refer to “weight loss” throughout this article, think the healthy way: diet and exercise.

How Your Body Changes During Weight Loss

From fat cells to hormone changes, your body transforms as the numbers on your scale decrease.

1. Fat Cells

Fat cells are called adipocyte cells, and they absorb stored fat, called triglycerides. Triglycerides are the Darth Vader of weight loss; they stack up in our bodies when we have excess fat.

When we lose weight, lipolysis occurs. During this process, the triglycerides are depleted as their energy goes towards other bodily functions, such as heart muscles. As a result, the fat cells shrink, resulting in that splendid beach body we’ve all been working so hard for.

2. Detox

Proper weight loss through a diet and exercise is a fantastic way to cleanse your body.

As lipolysis occurs, removing those nasty triglycerides and reusing them for other processes, our bodies create and expel waste. Much of this waste is in the form of carbon dioxide and water, which we then sweat out or set free in the toilet.

3. Blood Pressure

Do you suffer from high blood pressure? Burning off those pounds can also help with this.

As we gain weight, blood pressure rises. Our hearts must work harder to pump blood throughout the body, resulting in more force being applied to the arteries. As we exercise to lose weight, our hearts grow stronger.

This means our resting blood pressure decreases. The heart won’t have to work double-time to get that blood flowing; instead, it pumps blood easier, which puts less pressure on arteries and decreases overall blood pressure.

The National Heart, Lung, and Blood Institute states, “Losing even 10 pounds can lower your blood pressure–and losing weight has the biggest effect on those who are overweight and already have hypertension.”

4. Muscle Tissue

If we lose weight too fast, our body turns to other forms of energy besides the regular calories.
First, it will turn to fat, which is exactly what we want!

However, if pressed, the body may actually begin to metabolize muscle tissue, and that’s a huge problem.

When losing those pounds the healthy way, however, we can actually build muscle while we lose weight. This increases the body’s metabolism, making it easier to get rid of triglycerides. It also makes you stronger, reducing the chances of injuries or even other issues like neck spasm pain in accidents.

To do this properly, be sure to eat and exercise appropriately:
Eat more protein
Lose weight slowly
Keep cardio exercises short and incorporate strength training at least three times a week
Give your muscles time to rest

If you follow these steps, you’ll avoid losing muscle mass and will still shed those pounds.

5. Hormone Levels

Those fat cells do more than just get nice and plump with triglycerides; they also let loose a whole lot of estrogen. This can wreak havoc on our hormones, which are meant to have balanced levels to keep us, well, balanced.

With high estrogen levels come a bunch of nasty symptoms: fatigue, muscle loss, a decreased libido and even higher chances of breast cancer.

When we lose weight, those symptoms disappear as our hormone levels balance out.

6. Bones

Studies indicate losing weight can also mean losing bone density, but only if dieters don’t exercise enough.

When we lose weight, the nutrients needed to maintain strong bones are taken away. This weakens them. Furthermore, bone growth is not stimulated through exercise so the bones become brittle.

Even those who diet healthily must keep a close eye on bone density. Taking calcium supplements and ensuring you are exercising regularly will help keep those bones strong.

7. Immune System

How would you like to avoid those cringe-worthy colds or steer clear of the toilet during flu season? Weight loss can help.

Excess body fat leads to higher production rates of “pro-inflammatory” immune cells. These cells circulate throughout the body and encourage inflammation, which is part of our body’s immunity procedures. While this may sound like a good thing, these cells can slowly lead to heart disease and other health issues.

Upon losing weight, the pro-inflammatory immune cells are reduced to lean levels, creating a balance that is optimal for health and immunity.

8. Brain Neurotransmitters

If you want to be happier, losing weight is the way to do it.

Studies indicate obesity is linked with lower levels of opioid receptors in the brain, which create the sensation of pleasure. Researchers speculate these lower levels may actually encourage overeating; the individual compensates for the lack of “happiness” through food.

Yes, we might literally eat our worries away.

So the next time you’re eyeing that chocolate muffin, just remember: your own brain chemistry might be working against you. Steer clear and your neurotransmitters and receptors will reward you down the road.

Show Off Your Wings

What occurs inside our bodies during weight loss is truly transformational, quite similar to a butterfly emerging from its cocoon.

It takes work and dedication, but the end results are spectacular.

If you want more tips on losing weight the healthy way, be sure to read our articles. Spoiler alert: an easy way to smile at the scale is to drink lots of water. You can read more about that here.

Diet well, exercise safely and show off those new, glimmering wings.

6 Expert Tips for Being a Personal Trainer

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Being a personal trainer is a fun and rewarding career. It can be a lot of work, but when you see your clients obtaining the results they want and feeling healthier and happier, it will make you happy too. Check out these 6 great tips for more information!

Did you know there’s projected to be 330,000 personal training jobs in the United States by 2026?

This is likely influenced by the alarming obesity trend. Currently, 1 in 3 people in America is obese.

If you’ve been thinking about being a personal trainer (or are already a personal trainer trying to improve your business), read on. Here are six tips on how to become a fitness coach that gets success.

1. Define Your Specialty

Getting your personal trainer certification is just the first step.

You need to get a clear idea of your target market to connect with clients who will be a good fit for your services. No matter how enthusiastic you are or how desperate you are for clients, you will need to focus on the type of clients you can best help.

Maybe you won’t have any idea during the first few weeks. But as you work with clients you will start to get a sense of the types of clients you enjoy training.

When you are ready to market yourself, you’ll need a website. Check out My Personal Trainer Website.

Consider the needs of your community, what you are most passionate about, and your preferred training style. You may choose to take an additional course to specialize in a specific area of fitness.

With a specialty, you will have more to offer your target clients, and you can charge a little more for your services.

Here are some specialties that may interest you:

Athletics and Sports

You may choose to work with athletes to help them get in peak physical condition. You would help them improve their balance, speed, agility, and performance.

The good part about specializing in this type of training is that you’ll get clients who are serious about results. This means they may be more prepared to do what you say and give it their all.

Lifestyle and Weight Management

This may be the most common type of personal training in public gyms.

The target audience is people who are overweight or out of shape. Being a personal trainer for this demographic can be rewarding. You see their physical success and their confidence grow as they accomplish something they didn’t think they could.

The downside? You’ll have clients that won’t commit or won’t do what they need to do outside your sessions together to reach their goals.

Getting some clients to drink more than a cup or two of water each day can be an epic struggle.

Eating more protein and doing extra workouts during the week can be habits that take months for clients to form.

There are a lot of different types of clients in this category that you can focus on. These include older men, postpartum women, people that are obese, and so on.

Orthopedics/Medical

Being a personal trainer that focuses on orthopedics means you will work with clients who have knee pain, arthritis, or other physical conditions.

Medical personal training is for post-rehabilitation clients who are recovering from heart problems, muscle sprains, or surgery. You will focus on daily stretches and low-impact cardiovascular exercises. You might also include weight-bearing movements are designed to repair injured areas and increase strength.

Expect your clients to see slow, steady results. You likely won’t see amazing transformations overnight with these clients. However, it feels great to know that you helped a client move towards being pain-free.

Working with Special Ages

Working with kids or seniors is an option as well.

With older adults, you will help them improve quality of life and maintain muscle mass. Or you can choose to focus on children and build fitness programs that fit their age and goals.

If you enjoy spending time with either seniors or kids, combining your personal training passion with this age group can be a great move.

Whether you decide to take additional certification or just target a specific type of client, keeping up your knowledge is essential.

2. Always Keep Learning

One of the basic personal training requirements is continuing education. It is important to stay abreast of the latest trends and practices in health and fitness.

Being current allows you to offer your clients the latest types of exercises and nutrition advice.

Even outside of your mandatory CPR recertification and required refresher courses, you should strive to learn more about your field.

Read the latest articles and books and do research into the newest fad diets. That way when clients ask about it, you will have a well-researched answer to give. Make sure to stay current on fitness trends, too.

If you enjoy learning, personal training will give you plenty of opportunities.

3. Don’t Neglect Your Own Health and Fitness

Taking care of your own personal health, including mental wellness, is vital for success as a personal trainer.

Being a personal trainer requires you to demonstrate a healthy, vibrant fit lifestyle. Your clients want someone who is positive and upbeat to help them feel they can do it too.

The majority of people who decide to become personal trainers are either fitness enthusiasts or former sports players who want to make a career out of helping others get fit.

Most think that spending all day in a gym is a dream job. After all, you get to workout for free and you’re always in an environment you love spending time in.

However, the reality is that clients often take up a trainer’s usual workout time. Being a personal trainer means getting up as early as 4 AM, with sessions at 5 AM or 6 AM being very common.

Personal trainers accommodate clients–which means clients come first.

The afternoons are often filled with administrative work such as creating meal plans and workouts for clients. You might also do more training sessions or marketing and sales work on the computer.

At the end of it all, you could be working 15-hour days. When you are done for the night, you will be too tired and spent to want to run over to the free equipment and do your own killer workout.

The result is often that you start to sleep less, exercise less, and eat worse. Almost overnight, you’ve dropped the ball on your own healthy and balanced life.

Beware of this ironic struggle and don’t fall into this trap. Even though you might be seeking new clients, you don’t always have to be a yes man.

Set sustainable session schedules for the day and week. Carve out time for your own exercise–even if it means taking an hour to go for a run or play basketball outside.

The upside is you do have the equipment and a shower at work. And you’re in your workout clothes already. So make the time for you.

Make tough calls that are best for you. You might have to skip some social outings so that you can get enough sleep to be up at the crack of dawn. You might have to tell a client you don’t have any availability at that time that you have penciled in for yourself.

As you build a client base and your income becomes more predictable, it will be easier to stick to your boundaries. But even in the early days, don’t let yourself burn out by trying to do too much.

4. Be a Good Listener

Yes, you might have heard it before, and you might want to jump right in with solutions. Resist!

How to become a fitness coach that gets referrals and happy customers has to do with how well you listen. This is a life skill that you can develop by practicing.

Being a personal trainer is being part therapist and part life coach. When you are a good listener, clients will open up about their health, fitness, diet, and other things in their life. This valuable information can help you target the underlying issues (almost always emotional ones) that contribute to the problem.

Knowing exactly what their hangups are will help you motivate them and create a better training program that is tailor-made for them. Plus, the client will feel understood. That translates into them telling everyone they know about how great a trainer you are.

5. Be Organized

There’s a lot more to keep track of as a personal trainer than just reps and sets.

Find a system that works for you to organize client information. You will want to use fitness assessments and progress reports to give your clients the best possible experience.

Hopefully, you already have a calendar to keep track of training sessions. If you don’t, start that right now. You can use a binder, a filing cabinet or go paperless with an app or software you can access from a mobile device.

And if you’re not already using a calendar to keep track of your training sessions, it’s time to start.

6. Focus on the Client, Not the Money

Personal training is an industry that is based almost entirely on customer satisfaction.

One of the key personal trainer requirements is to switch your mental focus away from the money. Of course, you need and want to make a living. But when you are talking to prospective clients, signing up clients for more sessions, and counting your client’s reps, don’t be thinking about money.

Your clients will be able to sense when you truly care about their success. This translates into more referrals and a better reputation for you.

Though it may seem counter-intuitive, by focusing on the client first, the money will come.

Final Thoughts on Being a Personal Trainer

If you’ve been thinking about the idea of being a personal trainer, we hope this post has given you a clearer look at what you can expect and how to succeed.

Remember, the average salary for personal trainers is around $30,000 a year. Having said that, you can make a decent living for yourself.

You just have to put in the time and work needed towards making each client’s experience with you transformative and rewarding.

Want to learn more? Keep up to date on the science of weight loss at loseweight.io.

HIIT: 10 Amazing Benefits of High-Intensity Cardio

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High-Intensity Interval Training, or HIIT mixes short burst of high-intensity cardio with longer periods of lower-intensity work, or even rest. Amazingly, working at high-intensity in short bursts has a huge range of benefits. Learn more about 10 of these amazing benefits with this handy guide.

In this busy world, having a workout routine that burns more fat in less time is pure gold. And that’s exactly what HIIT gives us.

High-Intensity Interval Training (HIIT) combines short bursts of high-intensity cardio with periods of less intense activity, or even rest. This workout depends on getting your heart rate up to fat burning levels.

But why should someone consider adopting a HIIT routine? What are the benefits associated with it?

Let’s look at 10 amazing reasons you should get onboard the HIIT train. The benefits will speak for themselves.

1. You Burn More Fat and Calories

Like the idea of losing weight while you sleep? Yeah, everyone can agree on that. But it’s an idea that HIIT can make into reality.

High-intensity workouts cause your body’s repair cycles to go into hyperdrive. This means that your body will go on burning fat and calories for 24 hours after your workout. Something steady pace routines can’t provide.

Not only that, you burn 25 – 30% more calories than with other types of workouts. And you’re burning those calories in a workout that takes a fraction of the time.

2. Increases Your Metabolism

During high-intensity workouts, your oxygen intake goes up. More than it would with non-interval training.

This excess in oxygen helps to increase your metabolism rate from 90 minutes after a session to 144 minutes. This nearly 60-minute increase in metabolism will burn more calories at a faster rate.

In addition to that, HIIT also stimulates the production of HGH (human growth hormone) up to 450 percent for 24 hours after your workout! HGH also increases the number of calories burned and slows down the aging process.

This makes you younger on both the inside and out!

3. No Equipment Needed

Since getting your heart rate up is the main focus of any HIIT workout, no equipment is necessary. All you have to do is MOVE!

Most workouts use equipment because you’re targeting a certain muscle group or a particular part of the body. HIIT’s only target is to get your heart-a-pumpin’! So a little open space and your own body weight are all you need.

Some of these moves can include jumping jacks, high knees, fast feet, or anything plyometric. And they’re not only moves that save you money on pricey equipment, you can take them anywhere with you.

4. You Can Mix Up Your Workouts

One reason many people give up exercise is the lack of variety. Doing the same things over and over drains motivation fast.

But with HIIT, you can change up the routine any way you want. You’re not stuck with only running or biking. Instead, you can pick any cardio workout you’re in the mood for and make it into a custom interval workout that works for you.

And feel like doing something different tomorrow? No problem. You’re never locked into a boring, repetitive program again.

5. Keep Your Muscle, Lose the Fat

Usually, with cardio routines, you tend to lose muscle mass. There are no weights involved to help keep those muscles put.

But since you’re using the weight of your own body, along with the cardio, you not only lose the fat but you keep the muscle mass right where it belongs!

And if you weren’t very active before starting HIIT, you may actually gain some muscle.

6. Makes Your Heart Happy

To build a healthy heart and increase effective blood flow, you need to push yourself to the anaerobic zone. This is the zone where you become out of breath and feel your heart pounding in your chest.

But most people have trouble getting themselves to that point because, well, it’s seriously uncomfortable.

HIIT makes it easier to push yourself to that level. With interval training, you get periods of rest in-between periods of being “in the zone”. So instead of long periods of feeling as if you’re about to die, you rest and get back at it again.

You’re happy and your heart is happy. Win-win.

7. You Can Workout Anytime Anywhere

HIIT is not only flexible when it comes to the kinds of routines you can do, it lets you workout wherever you want.

Some people prefer working out in gyms. There’s something about the environment, people, and mojo that gets their exercise juices flowing! An HIIT fitness gym is the perfect setting for that.

While others either like to workout at home, outdoors, or on the road while traveling. Since you don’t have to lug around equipment, you can bring your workout anywhere and adapt it to any space you desire.

8. Builds Endurance

HIIT affects you at the cellular level – in the best way possible!

By adapting to the cellular structure of your muscles, high-intensity training increases your endurance while you do any type of workout you want.

In a study conducted by the Journal of Physiology, they found that people who used HIIT for eight weeks doubled the time they could ride a bike, all while going at the same pace.

9. Effective Use of Energy

By alternating between periods of intense workout to periods of rest, your body will learn how to use the energy that comes from its very own energy system efficiently.

This will help your body remove toxic waste from your muscles during any resting periods. Plus, it helps you learn to breathe more effectively as well.

10. It Will Be a Challenge

Whether you’re just starting out or rocking an advanced routine, you’re sure to find HIIT a challenge. That’s because no matter what, you are constantly pushing yourself out of your comfort zone.

Since the ultimate goal is to increase your heart rate, you set the limit of your own workout. You’re not limited to what you’re told to do. It’s a challenge that never becomes boring.

HIIT Is High-Intensity Cardio at Its Finest

As you can see, HIIT has a huge range of health and lifestyle benefits. With the fast results you’ll see from this workout, high-intensity cardio will quickly become your new best friend.

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