Questions in this category focus on fitness regimes and tips to help your heart and vascular system.
Foods that increase metabolism?
FOODS THAT INCREASE METABOLISM So, what are foods that increase metabolism? Well, that is an interesting topic. It needs to be answered in sections because it depends on how far you want to boost your metabolism. You can add additional metabolism boosters through specific exercises if you are able-bodied. Nonetheless, you can still effectively use foods to increase metabolism if unable to exercise. Therefore, lets begin with food and then move on to exercise. A. The foods that increase metabolism are specific fat burning proteins because of the excellent "thermic effect" of these foods. B. The foods that slow down metabolism are the refined processed carbohydrates. If you are unsure what these types of foods are, at the bottom of this answer there are page links to a list of the specific fat burning proteins, plus detailed information about the thermic effect of these foods, and a link leading to a full list of refined processed carbohydrates. Consuming the specific fat burning proteins, and eliminating refined processed carbohydrates (apart from an occasional treat) is an important part of achieving fat loss, and optimum health. Over-consumption of refined processed carbohydrates will slow down your metabolism and negatively affect your health. Moreover, over-consumption of refined processed carbohydrates is a major cause of heart disease, weight gain, obesity, insulin resistance, fat accumulating around the stomach or abdomen area, type 2 diabetes, borderline diabetes, hypertension, and many other diet related conditions and diseases. FOODS THAT INCREASE METABOLISM KEY IDEAS ABOUT NUTRITION The "thermic effect" of food (how hard your body has to work to deal with a particular food) The order of macronutrients your body prefers to use How to boost your metabolic rate The three macronutrients of food are proteins, fats and carbohydrates. The caloric cost for your body to use them differs. In relation to the thermic effect, refined processed carbohydrates and fats have only a 3% rate (approximately). This means that it requires only 3 calories for your body to use/burn 100 calories of refined carbohydrates and fats. Some specific proteins, however, have up to a 30% rate! Hence, they are often referred to as fat burning proteins or the foods that increase metabolism. Moreover, some proteins are even better than other proteins are. Those are the super-charged proteins. You will find them all on the fat burning proteins page link at the bottom of this answer. GUIDELINES ON USING & AVOIDING FOODS The overall approach outlined on this page, and given in more detail via the page links at the bottom of this answer, is excellent for losing body fat, gaining more energy and boosting your metabolism. By making it habitual, you will lose body fat and you will keep it off. You will also be on your way to achieving optimum health! First, eat a small meal about every three waking hours. Each of those five or six meals should contain at least 20 grams of protein per feeding for a male and at least 15 grams per feeding for a female. The proteins from natural sources (see the fat burning foods list) have good fats. Therefore, you do not need to worry about those fats. Second, eliminate or strictly limit refined processed carbohydrates (apart from an occasional treat). The diseases often referred to as diseases of Western civilization became pervasive in developed countries in the twentieth century primarily because of a diet high in refined processed carbohydrates. Our ancestors did not have these foods in their diets. Those foods did not yet exist. Third, if you wish to lose body fat allow yourself 20 to 50 grams of carbohydrates daily. Experiment, and decide how strict you need to be. Unlike protein and fat, there is no minimum daily requirement for carbohydrate for good health or to sustain life. In other words, you would die if you did not eat protein and fats (this is why low fat diets can be detrimental to health). However, you would not die if you did not consume carbohydrates. Hence, there is no minimum daily requirement for carbohydrate. Nonetheless, natural carbohydrates such as vegetables and fruit have many beneficial phytochemicals and fiber, so eating some is fine. Get your carbohydrates from natural sources such as (preferably organic) unprocessed non-starchy vegetables such as leafy green vegetables, leafy green salad vegetables, and just a very few low carbohydrate (low sugar) fruits such as berries. By itself, eating this way, and using the foods that increase metabolism, will boost your metabolic rate. In addition, drink plenty of fresh, clean water to help your body with the fat burning foods and the thermic effect of those foods. Individual needs vary. However, consuming at least 3 quarts of fresh water daily may be about right for you. METABOLISM GUIDELINES FOR FOODS AND EXERCISE In addition to the food guidelines, if you are able-bodied, you can add more metabolism boosters such as exercise. You can learn about these specific exercises, in more detail, by using the page links, leading to the free exercise plans, at the bottom of this answer. For example, strength/weight training will increase muscle and more muscle will burn more calories, and allow you to eat more without gaining weight. Muscle can be your METABOLIC FURNACE that burns extra calories 24 hours a day and not just when exercising. Do not worry; you don't have to build huge muscles (unless for some reason you want to). In addition, cardiovascular (cardio) exercise will boost metabolism (burn calories) during and immediately after exercise. Cardio exercise ranges from mild to intense. Any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardio exercise. Brisk walking is an example of mild cardio exercise. Intense cardio exercises include running, interval training, and graded exercise protocol. Intense fitness training must always be brief. If you are able, do intense cardio two or three times per week in addition to two weight/strength training sessions per week. That's less than two hours of exercise per week. If you are not yet doing intense cardio, start with GXP. You can learn more about all this, at the bottom of this answer, by using the page link leading to the free intense cardio exercise plan. If you are new to exercise, you may wish to begin with mild cardio, and then move on to intense. As stated earlier, an example of mild cardio is brisk walking (outdoors or on a treadmill). In total, there are page links to three cardio exercise plans (one easier plan, one slightly harder plan, and one intense plan) listed at the bottom of this answer. If you are too overweight to exercise comfortably, simply begin with the specific fat burning proteins that speed up metabolism and avoid the refined processed carbohydrates (apart from an occasional treat). When you have lost enough fat to exercise comfortably you can then add exercises to your program. FOODS THAT INCREASE METABOLISM, SUMMARY For the free food lists, plans, exercises, and step-by-step guidelines, to guide you at your own pace, use the page links given below: WHAT ARE FOODS THAT INCREASE METABOLISM, more detailed information LIST OF REFINED PROCESSED CARBOHYDRATES that slow down metabolism THE SPECIFIC FAT BURNING PROTEINS, & more about the thermic effect of food TWO MILD CARDIO EXERCISE PLANS to increase metabolism INTENSE CARDIO EXERCISE PLAN to increase metabolism FOODS THAT SPEED METABOLISM EXTRAS WEIGHT/STRENGTH TRAINING exercises (used in conjunction metabolism foods) suitable for beginners or more advanced, male or female, young or old 367 people, + other below, found the 'foods that increase metabolism' page useful. (You may wish to seek the approval of your own physician/doctor/GP before changing exercise or eating habits, especially if you already have a known condition or disease) *Paleolithic (Paleo) foods speed up metabolism
How do you get flat abs without losing weight?
* If you want to get a flat stomach you need to lose stomach fat first, and you cannot lose fat in your stomach only; our bodies don't work that way. As you lose fat all over you will start seeing the fat come off the stomach area as well and as a result your stomach muscles will start to show. * However, if you take steps to gain muscle while losing fat your body weight may remain about the same. You will have burned off the fat and replaced it with the same weight in muscle. You may weigh the same as an unconditioned flabby person, but you will look much better! * If you have a lot of fat in your stomach, then to get flat abs you have to lose the fat in the abdominal cavity… but if you still want to maintain weight and lose fat in stomach, then take up weight training, train hard with weights thrice a week, do cardio on non training days. Eat high protein-moderate carbs and low fat diet….. And expect to move on slowly…… Based on your current fat percentage you can reach your goal… For example if you are at 15% bodyfat then you can expect to have a flat abs in 4 months. * Body fat accumulating around the stomach is caused by consuming too many refined (processed) carbohydrates. For information about how to lose stomach fat and 'fat burning' foods, see the page links, further down this page, listed under Related Questions.
Asked in Exercise, Health, Cardio Exercise
What is cardio exercise and what are good examples?
The best cardio exercise is the one that suits you as an individual. In other words, the best cardio exercise is the one that you can sustain. For example, walking is easier on your body than running or jogging. Therefore, walking will be the best cardio if you are significantly overweight or unaccustomed to exercise. Therefore, the best cardio (or more than one if you like variety) is one that you can physically sustain and not grow bored with after the first week. Any activity that increases your heart and respiration rate for a specific period of time is cardio exercise. There are many different kinds of cardiovascular exercise; they vary from mild to intense. Cardio exercise can be such things as: brisk walking (outdoors or on a treadmill) jogging running trampolinining cross-country skiing aerobic dancing rowing cycling (when done in a cardio way) Nordic walking etc. For beginners, brisk walking is one of the better cardio exercises because is easier on your body than running or jogging and it is sustainable long term. It is important to do cardio exercise at the right intensity. This should be not too low and not too high. Here are the free cardio plans and instructions to get you started: Free Cardio Walking Plan 1 (the easier plan) Free Cardio Walking Plan 2 (the harder plan) Free Intense Cardio Exercise, Plan 3
Asked in Cardio Exercise
Is salsa dancing for an hour good cardio exercise?
How can you get rid of belly fat?
Attempting to reduce fat in just one part of your body at a time is likely to be disappointing. Fat reduction works like this: When you try to lose fat, the reduction occurs all throughout your body. Unlike muscle-building, it cannot be specifically targeted to one region. Also, the reduction in fat will not be quickly apparent because it will not be focused on only one spot on your body. So it's helpful to have a "slowly but surely" attitude. Note that exercises mostly serve to tone the muscle underneath the fat. But if you want to slim down, the fat has to be reduced. For that, the main thing is to ditch the junk food and the sweetened drinks. Calorie-burning through exercise alone might not be sufficient. Here's a program for the period in which you want to lose weight: (Doctors and dieticians recommend losing weight gradually, allowing a month for every 4 to 8 pounds you want to lose. Do not starve yourself, skip meals, or try throwing up.) Engage in moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. The most important point is to avoid junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible. Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions. Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts. Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up. Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week. Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet. More guidelines: Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise. Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water). In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular. Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits. See also: Could you describe a balanced diet? What features would a good weight-loss program have? Some healthy snacks
Asked in Exercise, Cardio Exercise, Female Puberty
What kind of ab exercises should you do to get flat abs?
Here are a variety of opinions from WikiAnswer contributors: Here is a good one. You don't have to do many, but they work great for some people. Lay on your back on a weight bench. Scoot down the weight bench until your but is completely off the weight bench. The edge of the bench should be at your lower back. Grab on to the bench with your hands above your head. Lift your legs up and pull your knees up to your chest and then extend your legs out until they are parallel to the ground, and then pull your legs back in to your chest again. Try to repeat this about 10 times. Do 3 sets of 10 about 3 times a week and you'll notice a difference. You may want to start off doing 3 sets of 5 or 6 reps due to the difficulty of this exercise. Making sure your butt is completely off the bench is key. Make sure you are slim enough in the region before you start ab exercises. Otherwise, you will have a layer of muscle under a layer of fat and you will make yourself look worse. This is one of the easiest exercises there are, simply because you don't need any machinery to do it. Crunches, pull ups, push ups, curls, running, sit ups, and many more are a few of the simple things to do. If you discipline yourself enough then you will do these exercises daily. A personal trainer can help you or you can easily do it yourself. Alternatively, you can use the diet plans and exercise routines shown further down this page, under Related Questions and Sources and Related Links. In my opinion, dietary changes are first needed to help reduce the fat and reveal the muscle. You need to first remove excess body fat. Otherwise, your abs will not show. You will have muscle under a layer of fat, and you will look worse. Therefore, eliminate or limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of insulin resistance and excess body fat accumulating around to stomach or abdomen area, unwanted weight gain, heart disease, hypertension, and many other diet related diseases. Replace those foods with 'fat burning' foods and make full use other the fat burning thermic effect of those foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates further down this page under Related Questions. In my opinion, if you have fat on the exterior of your abs, the only way to lose that and expose the abs underneath is to lose the fat. This means that you will have to make dietary changes like those already mentioned, and you will need to do aerobic activity or cardio exercise along with your weight training to lose the fat. Contrary to popular belief, doing ab exercises do not target the fat around your mid section. There is absolutely no way to target specific areas of fat. Period. For best results, you must make the dietary changes, do aerobic activity or cardio exercise, and weight training if possible, to lose fat. Your body burns the fat as a whole, not from specific areas. We are not saying that ab exercises are bad or that they shouldn't be done. Doing proper ab exercises will definitely define them. However, you must first burn the fat that's hiding them. In my opinion, dietary changes and cardio exercise is the key with weight loss in any area. To show your abs you need to burn off the fat that is covering them. Cardio exercise can be such things as brisk walking, running, jogging, elipticals, trampolining, cross-country skiing, stairmasters and the bike, etc. If you belong to a club try body pump or a high impact cardio class that they may offer. As you are in the process of burning the fat with these try and tone as well. If you have targeted your ab area then try Pilates. Some people see improvements within the first few weeks. Also try the Swiss ball. There are so many different ab exercises that work it is difficult to claim that one works much better than the other. Results differ from person to person. Don't give up though. If it is exceptionally tough for you personally to lose the fat down there it could be in the jeans. Your family history has something to do with the way that your body stores fats. This does not mean that you cannot take it off, it may just take a little more for you than for others. Yes, in my opinion too, dietary changes are first needed to reduce the fat. Otherwise, your abs will not show. Strictly limit refined processed carbohydrates and replace those foods with fat burning' foods. Cut down or better yet cut out; butter, lattes, pop, holiday drinks - egg nog, hot chocolate, beer and alcohol. That doesn't leave much to drink that's fun and that's why most guys have a fat stomach which gets bigger as they get older.. but use moderation and be happy. Here's how Britney Spears and Usher might do it in addition to dietary changes; 1,000 SIT UPS every single day. But not all at once, break them down, example: 250 in the morning, 250 midday and 250 after work/school and 250 later at night. PS you have to be committed to get flat-ab's. Many ab exercises like crunches may cause your abs to thicken, to get long lean strong ab muscles you may want to look more towards plank exercises and those that focus on your outer obliques. You will also need to look into your overall total body-fat percentage. So, first begin with the dietary changes. In addition to the required dietary changes, sit-ups on a fitness ball are a great way to get your abs going as it keeps pressure on the abs at all times. Lie with you back on the ball; the only part touching the ball is your lower back. Then start doing the crunch movement, leaning further back and coming up slower making it more difficult for you and having to make your abs contract more! The second best exercise will have to be the bicycle movement. Get into sit-up position with your legs not on the floor but raised in the air at a 90c angle. Now with your right elbow touch your left knee and the other way around. As it works your whole abdominal region it's a sure way of toning yo those abs! Leg lifts or leg raises are really effective. You can do them hanging , lying down or even while sitting. In addition to dietary changes and cardio exercise to remove fat, you might try yoga exercise with help of pilates. Pilates is meant to be done in one smooth-flowing sequence. Pilates is a great way to tone up abs. Pilates moves are by far the best abdominal exercises. Some of them are 'The Hunderd', The Roll-Up, The Teaser etc. In my opinion, you can huff and puff doing crunches every day but that effort will be for nothing unless you first reduce body fat. So, restrict refined processed carbohydrates, eat more fat burning foods and take advantage of the thermic effect of those foods, engage in regular cardio exercise, with optional strength training if you are able, and of course your ab and core exercises. For the free plans and lists to either get you started or to advance you further, see the pages, further down this page, listed under Related Questions and Related Links. In my opinion, one cannot lose the fat first; one will lose "the fat" as one continues to exercise. 1) One cannot spot reduce with respect to burning off excess fat, 2) Although one should strictly limit foods with a high glycemic index it makes little difference in what form one's calories come from as long as one is eating a sufficient amount of protein and getting the vitamins and minerals they need whether they come from food or supplements, and 3) What food one eats in excess does not determine where on one's body the fat is stored. My one clarification is that one is not on an extreme diet like the Atkin's Diet or the South Beach Diet. Some medical professionals believe that the very high protein or very high fat or very high fat and very high protein diets are not healthy. Also, if a person's diet is very high in carbs and very low in protein and oils/fats, that can affect the appearance of where excess calories are stored as fat. This is because if someone is not consuming a sufficient amount of protein and/or they are not exercising, then they will lose muscle tissue if they lose weight. Actually, if one loses weight without exercising, their percentage of body fat will not change significantly, even if they look substantially thinner. There are two primary receptors on adipose tissue (body fat) named alpha receptors and beta receptors. In the vast majority of persons, male or female, fat around the belly have a much higher percentage of alpha receptors. When the body wants fat to burn, most of it will come from the fat with the alpha receptors. I think that just about anyone who has even thought about losing weight knows that fat around the belly comes off much faster than that on the hips and buttocks. We know that hormones have a lot to do with where fat is stored. In general, men store most of their excess fat around their waist while women store significantly more fat on their hips, thighs and buttocks. Personally, I wish that I had more fat where women tend to put it. I don't have much body fat, but I would prefer that what I do have were stored on my buttocks rather than my waist. One more issue is "visceral fat." This fat that is not just under the skin surrounds the internal organs. It is particularly dangerous and I contend that because overweight men store a higher percentage of fat as visceral fat, that puts men at a higher risk of heart disease. (However, it's important to point out that heart disease is also the leading cause of death of women.) Lastly, I am responding to this in large part because I have not seen any previous discussion of anaerobic exercise. This is exercise that is strenuous enough such that the body cannot supply enough oxygen to the muscles to "burn" glucose via the Citric Acid Cycle followed by the Electron Transport System. Those two processes require oxygen to function. The Citric Acid Cycle can function for a very short time (perhaps five, maybe ten seconds) without oxygen. One's muscles can still operate without oxygen by producing the energy molecule it uses to contract (and relax) muscles through the fermentation of pyruvate to lactate. Depending on ones age, level of health, fitness level and even one's bone density, some people should start out much more slowly when adding anaerobic exercise to their routine. The more exercise that is performed anaerobically, the more calories the exerciser will burn. Whether it involves lifting heavy weights where one cannot perform more than 12 repetitions no matter how hard they try, or it involves sprinting as hard as they can until their muscles are near failure, that person's muscles are operating almost entirely without oxygen. If you want to burn an unbelievable number of calories in the same amount of time as your regular workout, then you should incorporate as much anaerobic exercise as possible into your routine. Other might say: "Yeah, but you are not working out your cardiovascular system." In my opinion, yes you are. Perform a set of let's say 10 bench presses, because that is all you can do; your muscles have reached their failure limit, and see if you are not sucking air just as much or more as you would while jogging. One will improve their VO2 max faster performing anaerobic exercise than they would doing wimp exercises like jogging or biking. A quick anecdote: I still recall when a college friend, who didn't quite make it, but tried out for two olympic teams ('84 & '88) for the event the 1500 m, and I played racquetball for the first time. He ran 8-10 miles/day, took Sat. off, and ran 15 miles on Sundays. I never ran, and I rarely do, but I lifted heavy weights for over an hour four days/week. We hadn't played for ten minutes before he was so winded that he could hardly play anymore. In fact, he had to take a break about every ten minutes. At right about 200 lbs, I would burn approx. 145 Cal/mile while running. If I ran five miles at eight min./mile, then I would burn about 725 Cal in 40 min. That's not bad, but I would not be building any muscle and I wouldn't be strengthening any muscles to a significant degree. I've looked at no fewer than six independent tables of Cal. burned vs. type of exercise. The value they all have for "Heavy Weight Lifting (Body Building") is grossly under calculated. In these tables, the value is about 550 Cal/hr. From personal experience and from my knowledge of biochemistry, it is clear to me what the authors of the tables are doing is not taking into account that heavy weight lifting is primarily an anaerobic activity, or they assumed that 100% of the lactate formed from anaerobic metabolism is reconverted to pyruvate and then all is used aerobically. But there is a finite lactate loading the body can tolerate since the product of pyruvic acid fermentation is lactic acid, and the body will go into lactic acidosis, a dangerous condition, when the liver cannot get enough NAD+ (i.e. oxygenated blood supply) to reconvert lactic acid to pyruvic acid unless lactic acid is reconverted, metabolized or excreted by the kidneys, which is what happens. Hence, when one exercises under anaerobic conditions for a sufficient time period, much of the lactic acid is never reconverted. This is exactly equivalent to burning the calories in the sense that the nutrient from which they would come is not available. This is my calculation of the actual number of Cal. burned by lifting heavy weights: Note that in general fats cannot be converted to glucose, and even biochemistry textbooks will state this. That is not entirely true. Fats are not converted to glycogen, but there are certainly pathways for fats to be converted to pyruvate, the final species of glycolysis. Ketoenolates from fat metabolism can enter the Citric Acid Cycle and exit as pyruvate. Glycerol from glycerides is converted to pyruvate and glucose. Fats with an odd number of carbon atoms will result in a three-carbon species, acetoacetate, to enter the Citric Acid Cycle where it can leave as pyruvate. One of the three Ketone Bodies resulting from fat metabolism when the glucose concentration is low can end up as pyruvate and even glucose. The calculation is: anaerobic/aerobic useful energy = 1/19 (min. value). Therefore, 4 Cal/g for glucose = 4/19 = 0.211 Cal/g. As mentioned earlier, some of the lactate is reconverted to pyruvate and is ultimately completely metabolized. Part of my assumption is that the subject works out for one hour and does not rest for more than an average of one minute between sets or exercises. That is why it is very important to work out when one is in the gym and not lolly gag around. For my calculation, I assumed that 50% of the lactate is excreted or metabolized by the kidneys. I don't consider the 50% number high because there is certainly some fat metabolism taking place, and it is certain that the glucose level would be low. That means that ketone bodies would be formed from the fat metabolism, and a significant amount of the ketone bodies are also excreted rather than being metabolized. Similar to lactic acidosis, too many ketone bodies will result in ketoacidosis unless either the two primary ketone bodies are excreted or one of them is converted to acetone, all of which is excreted. Using 50% reconversion takes the Cal/g for glucose to 0.211/50% = 0.422 Cal/g. I conservatively assumed that lifting heavy weights is 85% anaerobic and 15% aerobic. Thus, this raises the 0.422 Cal/g to (85% x 0.422 Cal/g) + (15% x 4) Cal/g = 0.959 Cal/g. The 4 Cal/g and the 0.959 Cal/g can be used to determine the correction factor to be used in the exercise table for the lifting of heavy weights. The correction factor is 4 Cal/g ÷ 0.959 Cal/g = 4.17. Thus, in my strong opinion, working out with heavy weights where one cannot perform more than 10-12 reps maximum before muscle failure will burn within 5% of 550 Cal/g x 4.17 = 2,294 Cal/hr. I did not include the calories in the form of amino acids that must be used to repair the inevitable muscle damage that occurs with heavy muscle use. Presently, I do not know of an accurate way to measure that, however it would certainly add to the effective calories burned. Attempting to reduce fat in just one part of your body at a time is likely to be disappointing. Fat reduction works like this: When you try to lose fat through calorie-burning exercises, the reduction occurs all throughout your body. Unlike muscle-building, it cannot be specifically targeted to one region. Also, the reduction in fat will not be quickly apparent because it will not be focused on only one spot on your body. So it's helpful to have a "slowly but surely" attitude. Here's a program for the period in which you want to lose weight: Plenty of moderate aerobic exercise, no sweetened liquids at all, and no junk food at all. Preferably no sugar, and as little added salt and processed foods as possible. Eat 3 small-portioned meals/day; do not skip breakfast; and avoid snacks. Limit your calories (better to consult a doctor or nutritionist concerning the amount), and weigh yourself 2-3 times/week. Ignore the sensation of hunger. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up. Once you've reached your target weight, increase your calorie intake somewhat. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular foods (not instead of them). But keep checking your weight 2-3 times/week. Avoid crash diets, diet pills etc. Avoid fatty cuts of meat. Walk as much as possible. Bicycling and swimming are good too. More guidelines: Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise. Plenty of moderate exercise rather than intense exercise, which can damage your joints. Good nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water). This will vary somewhat from one person to another; and I don't believe that there's any universal diet that can be prescribed for everyone. Avoid best-sellers with their perennial fad diets. And think twice before using any dietary supplements or weight-loss pills. In general, one's starting point can be a menu of whole grains, whole-wheat bread, a good amount of vegetables, some fruits and nuts, fish, lean meats (in not-large amounts), and some dairy. However, this must be tweaked according to one's health, weight and other factors at the outset; and also adjusted over time, as one sees what works for him/her in particular. .
How can you gain weight?
HOW CAN YOU GAIN WEIGHT Here are excellent suggestions from a variety of WikiAnswer contributors. How can you gain weight in a HEALTHY way? By developing specific eating habits and by engaging in regular strength training. Strength/weight training will build more muscle and, by that, you will gain weight. At the bottom of this answer you will find page links that will show you in detail how to eat healthily and how to do weight/strength training exercises), and give you access to free strength/weight training programs suitable for beginners or more advanced. How can you gain weight in an UNHEALTHY way? Simple and easy, if you just want to gain body fat eat lots of carbohydrates and be sedentary (move around as little as possible), but be prepared that this can damage your health. First, let us outline a general overview and then move on to the EATING and EXERCISE headings. Gaining weight in a healthy way means developing healthy eating habits by eat more quality proteins, plus more quality carbohydrates, whilst eliminating or strictly limit refined processed carbohydrate (apart from an occasional treat). Refined processed carbohydrates are very high calorie, very high carbohydrate foods. Over-consumption of these foods is a major cause of weight gain and obesity. Therefore, you might think that this is an excellent way to gain weight. However, that is NOT a healthy way to gain weight. Why? Because in addition to being a major cause of obesity, over-consumption of refined processed carbohydrates is also a major cause of heart disease, high blood pressure, insulin resistance, type 2 diabetes, and many other diet related diseases and conditions. At the bottom of this answer you will find page links leading to a list of refined carbohydrates, plus, plus page links to how many calories you will need per day, and how many carbohydrates you will need per day. Having given you the overview, let's add more detail. Gaining healthy body weight requires a combination of five factors that you not only must learn, but must also learn how to apply. Learning these five factors will allow you to gain healthy lean body weight instead of fat. Here are the five factors that you must take into consideration to gain weight: 1. How can you gain weight through healthy eating?Your diet is as or more important than your strength/weight training workout if you are trying to gain weight. Simply put, in order to fuel your weight training workouts and allow your body to repair muscle tissue, you have to eat a healthy, well balanced diet. This means not only consuming and adequate number of calories, but also eating the right types of food. Protein is a good food to eat more of if you wish to gain 'healthy weight,' and it must be accompanied with natural (not processed or refined) carbohydrates, and plenty of fresh water to process the protein effectively 2. How can you gain weight through strength/weight Training You have to implement a structured weight-training program that incorporates the right exercises along with the correct amount of weight, number of repetitions, and sets. The frequency, intensity, and time of your weight workouts are all critical components of a successful program. For in-depth information about how to do this, see the page link at the bottom of this answer. Here are a few strength-training tips: Aim for 2 - 3 weight training workouts weekly, with at least 1 full rest day between muscle groups. Lift a weight that can only be performed for 8-10 repetitions for each exercise. Be sure to perform every exercise with correct exercise technique to maximize tension on the muscle, and minimize the possibility of injury. 3. Rest and Recovery Without adequate sleep and rest periods between workouts, your body will not have time to repair tissue (the repairing of the tissue is how you build more muscle), and your immune system will become weak. In relation to how to gain weight, here are two more rest and recovery tips: Be sure to get at least eight hours of sleep each night. This is the time that your body repairs and rebuilds muscle tissue. Inadequate sleep will not allow your muscles to repair themselves, making it very difficult to build mass. It's also important to allow enough recovery time in between your weight training workouts. Too many workouts or training the same muscle groups on consecutive days can lead to over training, which can ultimately lead to muscle loss. 4. Managing Stress Chronic stress causes the body to release hormones that literally eat away at your muscle tissue. Managing the stressful situations in your life is an important part of your muscle building program. Try to relax whenever possible, and eliminate unnecessary stressful situations from your life. Don't let yourself be worked up over unpleasant situations. Relax and take a deep breath. 5. Learning tips from someone successful Learning from those whom have been successful can be very helpful and save you plenty of time and money. Read about people online who have accomplished goals that are similar to what you are after. Successful bodybuilders can teach now only what works, but what doesn't work. They already been down the road that you are about to embark on, and can steer you in the right direction. Implementing the above five factors is the best way for you to gain healthy body weight. When designing your weight gain program, be sure to take all five of these elements into consideration. Even if only one is missing, it can have a serious impact on your progress. For more plans, programs, and information about 'how can you gain weight' in a healthy way use the page links below. HOW CAN YOU GAIN WEIGHT THROUGH BUILDING MUSCLE (and where to find the free strength/weight training exercises and programs, suitable for beginners of more advanced) WHAT ARE REFINED PROCESSED CARBOHYDRATES (to be avoided or strictly limited) HOW MANY CALORIES NEEDED PER DAY HOW MANY CARBOHYDRATES NEEDED PER DAY 22 people, + others below, found this 'how can you gain weight' answer page useful.
Asked in Dieting and Weight Loss, Cardio Exercise
What exercises help you lose weight but not gain muscle?
Asked in Cardio Exercise, Aerobics
What is tae bo aerobics?
TaeBo is a form of cardiovascular exercise popularized in the late 1980s by Billy Blanks, an American Tae Kwon Do expert. It means "Tae" from TaeKwonDo, which is mostly attributed to the kicks in the exercise and "Bo" from Boxing, which accounts for the punches thrown. People also call it Total Awareness, Excellent Body Obedience. This form of fitness regimen is fun and energizing as it is an intense workout that incorporates kicks from kickboxing, choreography and electronic music from hip hop, forceful punches from self-defense and martial arts, stretching and holds from yoga, and constant movement from aerobics.
What is an electrocardiogram?
Electrocardiograph (ECG, or EKG [from the German Elektrokardiogramm]) is a transthoracic interpretation of the electrical activity of the heart over time captured and externally recorded by skin electrodes. It is a noninvasive recording produced by an electrocardiographic device. The etymology of the word is derived from the Greek electro, because it is related to electrical activity, cardio, Greek for heart, and graph, a Greek root meaning "to write". In English speaking countries, medical professionals often write EKG (the abbreviation for the German word elektrokardiogramm) in order to avoid confusion with EEG.
How many calories burned walking per mile?
HOW MANY CALORIES BURNED WALKING PER MILE So, how many calories burned walking per mile? Well, ii depends on your age, your weight, your degree of cardiovascular fitness, your body composition, and where you are walking -- soft ground, hard ground, flat ground, on an incline, or hill ground (flat ground or incline) as well as how far you are walking and how fast you are walking. Any activity that increases your heart and respiration rates is cardio exercise. However, there are different degrees of cardio ranging from very mild to very intense. It is helpful to divide them into mild and intense. There is also an inverse proportion between intensity and duration. Intense exercise must be brief! For example, you can sprint 100 meters, but you cannot sprint 5000 meters. Brisk walking is an example of mild cardio exercise. Intense Cardio Exercises include running, interval training, and graded exercise protocol. (So, what you choose will also determine the amount of calories burned when engaging in cardio exercise.) Therefore, instead of trying to measure calories, measure the fat burning results. Hence, if you choose mild cardio to begin with (you could always try Intense cardio later) here are some initial guidelines for brisk walking outdoors or on a treadmill. Brisk walking burns more calories than walking slowly. "Brisk" walking is walking at a 4 mph pace. If you only want to maintain your present percentage of body fat, you can do that by walking, on average, two miles daily. If you want to lose body fat then walk three, four, five, or six miles daily (depending upon how fast you want to lose weight) at a 4 mph pace. You do not have to do your entire daily walking at once; you may break it up into several shorter walks. If you have not been engaging in regular walking exercise, it is important to start slowly and comfortably. You can gradually build up your pace and distance. It is important to do cardio exercise at the right intensity. This should be not too low and not too high. So, for the free cardio exercise plans to show you how to do it use the page links listed below. In addition, there is also a free third plan from Intense Cardio, which you may want to move on to after becoming accustomed to mild Cardio. In addition, because Intense Cardio must be very brief in relation to mild cardio it may prove more suitable for those who do not like exercise, or do not have time for long periods of exercise. (If you are unaccustomed to exercise it is wise to first consult with you own physician before changing you exercise habits, especially if you already any known condition or disease.) MILD CARDIO WALKING TO BURN CALORIES PER MILE, Plan 1 (the easier plan) MILD CARDIO WALKING TO BURN CALORIES, Plan 2 (the slightly harder plan) INTENSE CARDIO EXERCISE, Plan 3 67 people, + others below, found the 'how many calories burned walking per mile' answer useful.
How do you do walking to lose weight?
Walking to lose weight is mild cardio exercise and very effective when done properly. For example, today go for a walk at the best pace you can manage until you are comfortably tired. Note how far you walked. The day after tomorrow, go for another walk but increase the distance slightly. Continue walking every other day until you are walking 4 miles. Once you are able to do that, slightly increase your pace with each walk until you are walking those 4 miles in just under 1 hour every other day. This will burn many extra calories during and immediately after your walks. An alternative method that some people use when walking to lose weight is to buy a pedometer and build up to walking at least 10,000 steps daily. (Before altering your exercise habits, you may wish to obtain the blessing of your personal physician.
How do you make your butt smaller?
There are a number of ways to influence the size of your butt. It is primarily made up of gluteal muscles and a layer of adipose tissue, commonly referred to as fat. The thickness of the skin which technically is a third layer is negligible. Exercises such as squats or kickbacks performed with added resistance (weight) will most likely have the effect of increasing the muscle mass. In the absence of body fat reduction through diet and aerobic exercise your butt has the potential to increase in size rather than a reduce, but will have the added benefit of being firmer and the shape may change slightly. The best advice I can give is to do exercises that reduce your body fat percentage without any significant increase in muscle mass. The amount of body fat you burn up over time and the initial amount of body fat you had covering your glutes in the first place, will determine how much of a reduction there is in the size of your butt. be warned that you cannot spot reduce and depending on how your body derives it's energy stores, you might have to lose a significant amount of weight before you make a significant change to the size of your butt. If you run for at least 45 minutes a day, 3-4 times a week, your glutes (butt) will become smaller. Running targets your glutes and hamstrings. Watch out though because you might lose all of your butt running. Running can do that to you. Lunges and squats. Have someone show you how to do squats though, because you can really hurt your back if you do them wrong. Most people say that lunges might make your butt smaller, but squats will increase the size of your booty. Aerobic exercises are good, but they will work to tone the butt but not make it bigger.
How can you gain weight when you exercise and diet?
A good physique is attained by proper planning. Exercise regularly. A physical trainer provides great assistance in gaining the proper amount of weight and mass Arte the appropriate places. They also help you with personalized plans. Hit the gym. Developing a healthy and good physique at the home level is quite difficult. Planning alone is not enough. Organizing oneself and hitting the gym is important. A calorie deficit of 3,600 calories is required to reduce a pound of body fat, either through food or exercise. Both cardio and resistance training are recommended for mass gain and enhancement of physique. Cardio exercises burn the extra fat, whereas resistance training helps in building muscle mass. A balanced diet with all the foods from the food pyramid provides great help. Complex carbohydrates, such as whole grains, pulses, legumes, fruits and vegetables prove beneficial by providing all the essential vitamins, dietary fibre and minerals. Increase your calorie intake by having four to five meals. Protein forms the base for mass gain. Around 0.8 grams per pound of body weight is recommended. Avoid saturated and Trans fats. Opt for healthy fats, such as mono unsaturated fats and poly unsaturated fats. OR.. just quit exercise and dieting What is your diet? Healthy diet is a big source of controversy at the moment. Some say Low Calorie is best, some Low Fat and Low Carbohydrate. The Atkins diet has worked sucessfully for many celebs and ordinary folks. It allows you to eat all the protein and animal fats you want but only restricts veg and fruit and no carbs. The very latest research indicates that a high protein diet is the most sucessful strategy for weight loss. Apparently when we eat mostly protein, our appetite is more easily satisfied, therefore we consume less calories. I believe we would all be much healthier if we restricted our carbohydrate intake especially in the form of processed foods such as biscuits, cakes and white bread. As to your exercise; Is it aerobic and designed to burn fat? eg Are you running freely at speed and measuring your pulse to ensure you give your entire body a work out? Or are you running with resistance, which will build the biggest muscles in the body, those in the legs? Weight lifting is not normally considered an aerobic excercise. It is designed to increase muscle and tone. Muscle weighs more than fat, so if your muscles are building it is very likely that your weight will increase. Lastly, give yourself a break; you have made a good start to the year and can only learn more about your body if you keep trying. Be patient and try to change your daily habits rather than punish yourself with intense regimes that are set up to fail. Walk more; Dance; Run up a flight or two of stairs each day; Become more aware of your body and respect it rather than despise it. Give it the right amount of everything it requires and you WILL see the results. Good Luck When you initially start an exercise program, you'll usually notice a small weight gain. Muscle weighs more than fat, and before the fat starts to fade the scale will go up some. Take heart! It usually takes about three weeks for me, but the scale will go the other way. The good news is that muscle actually burns calories - so the more muscle you gain, the faster the weight loss will be later. It is a big cyclic process.. When you workout in the gym your muscle cells break into small pieces. After that when you eat good nutrition you repair the broken cells. This is called as recovery. But recovery is not all that we need but we need a little more. So we allow rest and keep feeding good food. So while repairing the broken muscle cells the body tends to overcompensate. When we over compensate we actually get more muscle than what we had. And thus you grow due to exercise and diet. When you are exercising, you are losing a lot of energy. When you get home after a day's workout you will start to get hungry. So you have to eat foods that are less fat and carbohydrates because this kinds of foods will only stays in you body and it will not be converted to energy. try eating foods rich in protein because it will not only give you extra energy but it will also be digested easily and will not become excess fats. This is how it really works. It makes no sense to say that the reason you gain weight when you begin exercising is that 'muscle weighs more than fat'. A pound is a pound regardless of what you are weighing. The real reason you gain weight when you begin exercising is, 'muscle takes up less space than fat'. In other words, when you begin to convert fat to muscle you may get 'smaller' but gain weight. So the answer to this question is. As you convert fat to muscle you may experience weight gain but you will get smaller as a pound of muscle takes up 5 times less space than a pound of fat does. My advice is not to weigh yourself at all if you are eating well and exercising.
Asked in Exercise, Sleep Disorders, Cardio Exercise
What could cause a popping sensation in your legs and backside after walking on a treadmill?
That popping feeling is called Fasciculation. When you work your muscles they contract and the blood vessels dilate. When you are done exercising and your body is returning to a normal state the twitching can occur. It should go away shortly after you finish your workout. This is normal after a good walk or jog..and usually sitting to rest. The feeling results in a "popcorn" feeling at the skins surface.
What are the three components of a sound weight control program?
Asked in Exercise, Cardio Exercise
What cardio exercises can be done in a small space?
Jumping in place, jumping jacks, any other form of jumping jacks, marching in place with high knees and very quickly. There are many things you can do. Anything that gets you moving at a good pace is cardio. You can pretend jump rope or if you have enough room you can actually jump rope. Turn on music and dance to it and keep moving. Do some moves with your arms overhead (Y.M.C.A.!) Skip, jump, hop on one foot. Assuming you have enough space to lie down, stand up and move your arms and legs freely, you can have a great cardio workout in almost any space. The trick is to discipline yourself to not allow long periods of rest between exercises that will allow you heart rate to drop back down. Even actions as simple as sitting on the floor and standing quickly, safely though, can do the trick. Here are just some small space exercises that can be employed. Jumping Jacks Ski strides Torso twists Torso twist to toes Running in place High knees. Bend and Thrusts Push ups Mt. Climbers Leg Lifts Crunches Alt Crunches Bicycling on back Flutter kicks Flutter side kicks Dophin raises. Pick seven and do several reps, of each, very brief pauses, between, and focus on form and a steady pace.Just drink enough water. Jogging in place, ski master, cardio walking on a treadmill, gazell, or spar. There are a lot of things you can do in a small space. Brisk walking or jogging on a treadmill is excellent cardio exercise when done properly. For more information see the page links, further down this page, listed under Related Questions
Do people who occasionally get breath shortages have asthma?
I believe if you are having breathing shortages every once in a while then it would probably be ok but if it happens all the time then you more than likely have asthma and i am telling what i know because i have it myself. I have had bronchitis and it was effecting my breathing. My Dr. said from the way that I was breathing it could become asthma. Lately I've been having trouble breathing and chest pains. I have also been experiencing breath shortages. Could this be asthma?
What are the best ways for your 13-year-old to lose weight?
Here are excellent ways for a 13-year-old to lose weight. Ideally, weight loss for a 13-year-old is best achieved through complete family participation if and when possible. Thirteen is the perfect age to create optimum health patterns for the rest of one's life. You may first wish to check with a physician before significantly changing eating or exercise habits. Regular cardio exercise is excellent for weight loss. When done correctly, it is a super fat burner. Cardio can be such things as brisk walking, jogging, running, or cross-country skiing, etc. For safety, exercise with an adults. Further down this page, listed under Sources and Related Links, there are two free cardio exercise plans to show you how to do it or to advance you further. Strictly limit refined processed carbohydrates (apart from a weekly treat). Refined processed carbohydrates are a major cause of unwanted weight gain, obesity, type 2 diabetes, heart disease, and other diet related diseases. If you are unsure what these foods are, you will find a list, further down this page, listed under Sources and Related Links. Replace those foods with nutritious 'fat burning' foods and make good use of the thermic effect of these foods to burn body fat. Drinking plenty of fresh water daily will help your body to do this. If you are unsure what fat burning foods are, you will find a list, plus more about the thermic effect of these foods, further down this page, listed under Sources and Related Links. Get your carbohydrates from natural sources such as fresh vegetables and fruits such as berries. Eat plenty of quality protein such as fish and chicken (unless vegetarian, or course). Your fish and chicken, etc., should not be coated in breadcrumbs or batter. Add to your protein plenty of fresh vegetables and salad, and a little fruit every day. Remember to include beneficial fats and oils; they are essential for life and good health. Seriously limit junk food and sodas (apart from the occasional treat). Do not severely restrict calorie intake. It can slow down your metabolism and make it harder for you to lose weight. This is another reason why it is better to count carbohydrates rather than severely restrict calories. In summary, strictly limit refined processed carbohydrates (apart from the occasional treat). These foods are a major cause of excess body fat and many other diet related diseases. Get carbohydrates from natural sources such as plenty of fresh vegetables and some fruits. Replace refined processed carbohydrates with fat burning foods to make good use of the thermic effect of these foods. In addition, do regular cardio exercise, which is an excellent fat burner. It is important to do cardio exercise at the right intensity. For fat loss, this should be not too low and not too high. So, for the free lists and plans to show you how to do it all or to advance you or your 13-year-old further: List of Refined Processed Carbohydrates (to avoid or limit apart from the occasional treat) List of Fat Burning Foods (to replace the refined processed carbohydrates), and more about the thermic effect of these foods Free Cardio Walking to Lose Weight, Plan 1 (the easier plan) Free Cardio Walking to Lose Weight, Plan 2 (the harder plan) See the page links, further down this page, listed under Sources and Related Links. .