Category: Healthy Life Tips

How long it takes to get out of shape

How long it takes to get out of shape

If you take off two months — or two weeks — are you back to square one?

As we move into the dog days of August, that going-to-get-my-best-body-ever summer motivation starts to wane, and we’re more likely to skip a few days or weeks worth of workouts. This often leaves us wondering just how much damage we’ve done. I mean, if we take two weeks off, are we (gulp) back where we started?

For a little morale boost and a dose of reality, we called on Craig Rasmussen, a fitness coach in Newhall, Calif. Obviously, just how quickly you lose fitness depends on your starting fitness level, as well as other factors such as age and genetics. But Rasmussen’s general take is this:

After two weeks off… “We will probably start to see a decline in general fitness levels,” says Rasmussen. “These can occur at different rates in the muscular and cardiovascular systems.” At this point, it’s probably safe to jump back in at the same intensity you were cranking at before the hiatus.

Secret shortcut: Cardio levels decrease faster than strength–the magic of muscle memory. To take advantage of this phenomenon, during hellish work weeks, do just one set of five strength exercises–studies show that 50 to 90 percent of your strength gains come from your first set (though when your schedule eases up–to build muscle and ward off bone loss–go back to 2 to 3 sets of 8 to 12 exercises 2 or 3 days a week).

After more than two weeks off… “The longer that is taken off, the more you need to scale back,” says Rasmussen. “I would recommend scaling volume and intensity back a bit, but you do not have to start back at square one.” The good news: Assuming you had a solid foundation already in place, “you will regain fitness levels back at a faster rate than someone who has never had them in the first place.” Phew.

Secret shortcut: No time for recommended dose of 5 to 7 days of 20 to 60 minutes of cardio this week? To preserve heart and lung strength and prevent waistline creep, cut that amount in half and seriously ramp up the intensity. We love this simple interval workout.

Could a break actually be good for me? Totally. If you’ve been going all-out, working out HARD for months, you probably deserve and need a training vacay. “For many people who are stuck in the more is always better mentality, they have accumulated so much fatigue that a week off is just what they need,” says Rasmussen. This allows your muscles to recover fully so you can continue making strides whether you’re training for a race or trying to lose those last five (stubborn!) pounds.

Tags : , , , ,

Common myths about weight loss, diet, and nutrition

Common myths about weight loss, diet, and nutrition

When is a lie to an accepted truth? If the lie repeated often enough. It is the oldest and favorite trick of politicians and others who have to win. The diet industry is riddled with myths.

The grapefruit is melt fat

No food has that power. Otherwise, everyone would eat grapefruit. Grapefruit diets simply restrict calories drastically. The weight loss has nothing to do with the citrus itself. And the return to old habits that announces lost pounds.

Carbohydrates are bad for you

First, it was fat, carbohydrates are now the villain. If you try to lose weight, provide a distinction between unhealthy carbohydrates like white sugar and complex carbohydrates like vegetables and whole grain products, the essential vitamins and fiber to help digestion.

Drink plenty of water helps to lose weight

The water creates an effect of satiety and leverages the work of fiber. By itself, the water does not lose weight. But drink at meals to slow the speed at which we eat. Stretching the duration of the meal, it leaves time for signals of satiety to occur. “In addition, water contains no calories, unlike other beverages.

Eating before bedtime is fattening

The timing of eating does not affect energy intake of foods. But in the evening, we often eat food containing less interesting from a nutritional point of view: chips, cookies, chocolate, ice cream … That is where does the extra calories.

The bread is fattening

Well chosen, it appears rather a valuable ally to lose weight. Those whole grains rich in fiber, resulting in long digestion. Sated quickly, so you eat less. An apple contains almost as many calories as a slice of whole wheat bread,. They say as long as it makes you fat? What it slice, however: butter, cheese, pies … Ouch!

The fat is bad for you

Nutrition consultants sent that one to people for years. Now they know better. The truth is that some fats are unhealthy, and some are good – even necessary – for your health.

Light foods helps you lose weight

Admittedly, the products ‘low fat’ are generally reduced in calories, but they sometimes contain more sugar than the original, which partially fills the difference. And we are often motivated to eat too much, just because they are light.

The carob is less calories than chocolate

In itself, it’s true: it contains less protein and fat than cocoa. But beware: The carob products often contain palm oil or coconut oil, rich in saturated fat. In contrast, carob powder is rich in calcium and fiber, contains no caffeine and has a natural taste sweeter than cocoa powder, which can reduce the sugar in recipes.

Eat less and exercise more, it’s the same

Error! Regular exercise accelerates the basic metabolism. So they burn more calories than a sedentary person. The best way to lose weight is to combine a healthy diet with physical activity. Persons who are physically active are also easier to maintain weight loss in long term.

Diet soft drinks help weight loss

There is no single study shows that diet sodas help you lose weight. There is absolutely no data on this subject at all.

Losing weight is simple: a short strict diet, than return to normal

A strict regime puts the body into” survival “, depriving it of essential elements for its proper functioning. It then intensified its function is to store energy from food, which may cause further weight gain after the return to a normal diet.

To lose weight, avoid certain food combinations

This statement is not based on any scientific data. If your digestive enzymes were losing their effectiveness because of the combinations, undigested foods provide less energy than expected, no more. Moreover, the enzymes form an outstanding team, and the mixtures does not scare them.

Tags : , , , , ,

Losing weight quickly: beware of damaged muscle

Losing weight quickly: beware of damaged muscle

Ideally at a low calorie diet, we try to preserve muscle and lose body fat. The healthiest way to lose weight is slowly at up to 2 lbs per week. You must know that first couple of days of a diet and exercise program you lose about 80% of that in water weight and about 15% fat and another 5% muscle (muscle is your metabolism, that burns energy throughout the day, even at rest).

So as not to lose too much muscle, it is often advisable to enrich the diet protein. What is less known is that the type and quality of proteins are essential for preserving muscle mass. “We must compensate with protein but for this to work, you must eat protein with high biological value of essential amino acids,” say the dietians. “Without it, patients are not only their muscles melt, their silhouettes become brittle and less toned. And they do little more many sports as is often the case, they are also subject to disease dangerous, sarcopenia, we put it on hold. 

This disease creates a change in the muscle tissue and a reduction in the number of muscle fibers resulting in a loss of strength and a major functional impact. Deregulation of protein synthesis is comparable with the effect of a real anorexia or malnutrition on the body.

For every 5 pounds of fat you lose you will lose one pound of muscle, that is how the body works. By the time you get down to your weight goal you will still more then likely have a slightly high body fat percentage because you lost a lot of your muscle mass, and your ability to burn calories has dropped about 50% causing you to yo yo your weight back up to what you started at and more then likely increase to even more. The best way to lose weight and keep it off for a life time is to make a lifestyle change, everyone these days wants everything now, and don’t understand that its not about now, its about tomorrow.

Tags : , , , , ,

Hollywood stars diet with fruits

Hollywood stars diet with fruits

The Hollywood Diet (which is also called “Beverly Hills Diet” or “fruit diet”) is a slimming fruit diet (including tropical fruit). There are similar diets separated.

It takes its name from the success with Hollywood stars.

Just eat almost exclusively of fruit, preferably tropical, with the exception of bananas.

It is possible to consume other foods as fruit, according to the following conditions:

Wait two hours after ingestion of the last fruit. Only eat one type of food in the day (eg, only meat or fish only). Do not eat commercially prepared products. Eat limited amounts.

Tropical fruits contain an enzyme that facilitates the digestion of proteins, thereby accelerating the process of weight loss.

This diet should be limited in time because of nutritional deficiencies that result (muscle wasting, fatigue…)

Tags : , , , , ,