Breaking
FoodNerdy Recipes Management System
Tag

Fitness

Browsing
health

Fitness Myth: “Diets Make You Slim” – is it True or Not?

When people want to lose weight, many go on a diet. And there are quite a few of them. But do the diets actually live up to their promises? Do we actually get slim with the help of a diet?

What does a diet actually do to the body?

When dieting, food intake is drastically restricted. This has consequences: How does our body react due to evolution? Unfazed by the currently popular ideal of beauty, he interprets a falling calorie intake as an emergency: red alert. He initiates three emergency measures. First: He throttles his metabolism. Energy consumption is on the back burner. Secondly: From now on, even the smallest food intake is exhausted to the last, so as not to waste any of the calories that have become scarce. Third: The desire to eat increases. Sure: We should kindly take care of compensating for the loss. One reason diet junkies are all about food.

Consequence: yo-yo effect

So that we don’t misunderstand each other. With a one-sided diet, you always lose weight. But the main goal of my participants in the “Moves” course is different: lose weight and then hold it, hold it, hold it. Why can’t the body stabilize the new weight on a long-term diet? Quite simply: losing weight is undesirable by nature. Our body can get by with less energy over a longer period of time and thus lose a significant amount of weight. But this loss is usually at the expense of fat-burning muscle mass. The rest is water and a little bit of fat. The body tries to quickly replenish the lost energy after the diet and maintains its optimized utilization strategy for food long after the prescribed lean diet – with wise foresight so that there are sufficient reserves in the stomach, legs and hips in the event of the next drastic famine. The internal regulation is also set in such a way that at least the starting weight is reached again. This model has the beautiful name “Jo-Jo-Effect” and means “diet makes you fat”.

boost metabolism

“Eat regularly throughout the day, and if you can manage it, eat the right thing.” At the latest with this tip, most people who want to lose weight rebel. You’re struggling with a lean diet and now you have to hear that your metabolism would be really happy if it got a little more. Especially people who tend to be overweight often do not eat as much as they are told. On the contrary: they often eat less for days than would correspond to their energy requirements. The strategy: Small or big sins at the weekend or at celebrations should be compensated for by meager menus. But are these “sins” really compensated by eating less? Obviously not, otherwise most of the population would be slim.

store fat? Not necessary!

Incidentally, a “naturally slim person” with an increased metabolism often tends to such a meal frequency fully automatically. Over time, the body learns that with regular intake, excess calories can simply be excreted and do not have to be stored in the fat cells. Four to five smaller meals every three hours show the organism that it is regularly receiving energy in the form of food. So there’s no compelling reason to stock up on fat. Eating five meals a day is one of the biggest metabolic boosters in body reshaping. However, regular strength training is required. If the exercise and sport part is rather low, a three-time meal intake is recommended.

Keep Reading
By
health

9 Tips for Losing Weight with Sport and Fitness

Many people try to lose weight by dieting. A change in diet is only one step on the way, you can only lose weight really effectively with sport!

Sport is a good way to do something good for your body and your health. It also helps you lose weight and ensures generally better well-being.

1) Suitable sports for losing weight

The following sports are particularly suitable for weight loss: Running, cycling or swimming are real kilo killers. People with joint problems and beginners can also try Nordic walking or units on a cross-trainer in the fitness studio. In addition, yoga can be optimal for beginners.

2) Start slowly with fitness and training

No master has yet fallen from the sky; that’s how it is said. This is especially true for fitness beginners. For years they had planned to finally get fit and do more sport. Something kept getting in the way and you lacked the necessary motivation. But now you mean it. That’s a good thing because with the sport you can not only get your body in shape but also reduce your stress level and look young in the long run.

Fitness beginning

When beginning a fitness workout, it’s important to start with caution, especially if you’re beginning the workout alone without the professional supervision of a personal trainer.

The slow strain on muscles and ligaments

Muscles, tendons, ligaments, and bones must slowly get used to the new strain. So that there are no injuries and you don’t immediately lose heart again. Start with light cardio (cardiovascular) and weight lifting (muscle and bone strengthening) exercises.
Relaxing yoga exercises and Pilates are also ideal for newcomers. Yoga and Pilates strengthen the muscles and also keep you flexible. Don’t forget to have fun!

3) Duration of training

In the beginning, you should train for 15-20 minutes every day and then slowly increase the training times. If you can’t manage a sports unit every day, you should try to incorporate as much exercise as possible into your everyday life. Take the stairs instead of the elevator, walk or cycle short distances, and walk the dog more often.

4) Build muscle and get lean

Having more muscle uses more energy, even when the body is resting. Therefore, it is absolutely advisable to build up muscles through weight training in fitness training in addition to cardiovascular exercises. Muscle mass not only consumes extra energy but also strengthens the bones, which has a particularly positive effect in old age by preventing osteoporosis (softening of the bones).

5) Show perseverance

When it comes to sports, perseverance is required, because the successes are not immediately visible, but only months later. First, regular exercise will improve your body awareness, stamina, and mood. Because exercise builds new muscles, you initially lose little to no weight. But: the new muscles also burn energy, so the more muscle you build, the more energy you use. This leads to weight loss in the long term. Personal training can also ensure sufficient stamina and motivation.

6) Faster weight loss through activated metabolism

If you want to lose weight faster, there is one credo that you should definitely stick to Activated metabolism and exercise in everyday life. However, it does not always have to be sport, endurance sports, or weight training, but can also lead to being active with everyday movement in the house and garden. For example, when walking or going for a walk, a relatively large number of calories are directly consumed. But it is much more important than your body, your cells, your metabolism, your blood, your breath, and simply everything in you are in motion and in flux.

Although sports such as running or aerobics burn many more calories, they are often not suitable for people who are very overweight. In addition, it does not always fit into everyday life or when appointments related to the children of the household require other priorities. So it makes a lot of sense to think about where in your individual life you can personally incorporate more exercise during your day.

7) Movement in everyday life

Get a targeted look at everyday movements to get fit or talk to friends about which activities accompany you in everyday life. There are almost countless possibilities such as: climbing the stairs instead of taking the elevator, walking or cycling to work, taking the kids to the bouncy castle, clearing out the attic, being in nature with a close friend…

Just be creative because activity and exercise will boost your metabolism. Online fitness is also a suitable way to do sports in a stressful everyday life.

8) Optimal fluid requirements for weight loss

A healthy adult has a daily fluid requirement of 2-3 liters. The fluid intake should be continuous throughout the day. You should drink plenty of water and mineral water, juice spritzers with a low juice content (1/3 juice, 2/3 water), vegetable juices, herbal teas, and other caffeine-free drinks that should contain as little sugar as possible.

Please note that the need for fluids can increase to up to 5 liters a day in the event of particular stress, such as sport, high temperatures in summer, or illnesses (fever, diarrhea) as well as other environmental influences. In this way, the fluid requirement doubles just because of the dry heating air!

9) Lose weight with a water cure

Here’s another tip for losing weight: If you drink a lot of water (of course only low-calorie drinks, see above), you can lose weight by drinking! Because the stomach is constantly filled with liquid, you have less appetite and feel less hungry.

Keep Reading
By
health

Sport and Fitness in Summer Despite the Heat

When the temperatures rise in summer, many sports enthusiasts complain that they are no longer able to perform as well. There are various reasons for this. The following text will explain why this is and how you can continue to perform well even in the heat.

Heat puts a strain on the cardiovascular system and impairs physical performance. In order to still be efficient and to be able to do sports in summer, you should protect yourself with appropriate clothing in addition to acclimatization. It’s also important to stay hydrated and cool down regularly.

Why is heat such a problem?

Human body temperature must be kept within a certain narrow range. While a body temperature of 40°C can already be fatal, death occurs at the latest at 44°C because proteins and enzymes start debating at this temperature. The body must be able to defend itself against an increase in body temperature.

The higher the ambient temperature, the more difficult it becomes for the body to emit heat. For example, if a person sits in the sauna without doing any physical activity, their heart rate increases to up to 120 beats per minute, and their cardiac output increases by 75-100%.

In addition, your minute ventilation and oxygen uptake increase, which serves to keep the heart muscle supplied with oxygen while it is working. Sweat production and skin blood flow also increase, which means that less blood gets to the muscles that need the oxygen it contains the most. Instead, it flows back to the heart more or less unused. In order for the same amount of blood to reach the muscles, the heart has to beat much faster, which is why the heart rate is often higher during fitness in summer.

Good acclimatization with fitness in summer

Acclimatization means that the body adapts to high temperatures when exposed to them for a long time. The first adjustments appear after just a few days. However, full acclimatization takes 10-14 days. Adaptation lasts 2-3 weeks after returning to colder environments. 60 minutes of heat training daily is recommended for competitive athletes who need faster acclimatization. Basically, you get used to sport in summer by doing sport in the heat.

It is also possible to get used to the heat in colder environments. The first option is to take a 40-45 minute soak in 40-44°C hot water right after your workout. Alternatively, a visit to the sauna directly after training is also possible.

As a result of acclimatization, the number of sweat increases, which can lower body temperature. As a result, blood flow to the skin can be reduced and more blood is available for the rest of the body’s circulation, which is why the heart rate drops at the same level of exertion. In addition, the body starts to sweat earlier and the sweat distribution is more even.

Adapted behavior during sports in summer

When it comes to behavior, sun protection is one of the most important points. Depending on the weather, it can make sense to wear light-colored clothing for a long time in order to reduce the absorption of radiant heat as much as possible.

Sunglasses, sunscreen, and wearing a hat are also recommended. This not only protects against sunburn. Sunburn not only damages the skin because the affected skin shows reduced sweat rates for 21 days after the sunburn. This also affects performance.

In addition, when exercising in summer, it is very important to balance the fluid and electrolyte balance. Even a loss of fluid of 1% of body mass leads to a rise in body temperature of 0.2°C.

If you are fitness in summer, you should reduce the duration and intensity of exercise depending on the temperature, humidity, and heat radiation. It is also advisable to do the training in the cooler morning hours or evening hours. Getting enough sleep is also important.

According to one study, a 30-minute cool-down in a 23-24°C bath, up to about 20 minutes before takeoff, improves performance in the heat. The same applies to regularly spray the face with water during exercise.

Keep Reading
By
health

7 Ideas for Fitness in Everyday Life to Stay Fit

Stay fit in everyday life for physical and mental health. Bring more fitness into your daily life with simple tricks and get rid of bad habits. So you don’t necessarily have to go to the gym, but can become more physically active at home or at work.

Fit in everyday life instead of expensive gym

You pay for months for your membership in the fitness center, but then all too often you don’t have the time and motivation to exercise regularly. And so we pay our membership fee every month without benefiting from it. But don’t panic! If you integrate simple exercises into your daily routine and pay attention to a balanced diet, you can save yourself a trip to the fitness center and the money. Use simple fitness exercises and healthy habits. As a result, you can stay fit with more everyday exercise. You do something for your physical and mental fitness.

Tips for staying healthy and fit

Since there are many reasons to increase physical activity, you should start today. In addition, it is very easy to stay fit in everyday life. And in the long run, you will feel better. The more active you become, the easier it is for you to move every day. You can also do something good for your health if you have regular preventive health checks when you visit the doctor.

1) Bring more movement into everyday life

Every step makes you slim. In fact, you burn a lot of calories when you set out on foot. So it’s worth walking to do some shopping, go to the doctor or pick up the kids from school. In this way, you store routes that can be described as a tight walking program or as walking training. So that you can get through the day stress-free even without exercise, try the following methods to move more:

  • Move when you call.
  • Get a glass of water more often.
  • Get off a stop or two earlier.
  • Choose the farthest parking spot when shopping.
  • Don’t eat your lunch at work, but outside.

2) Ride a bike more often

Improve your fitness by getting on your bike more often than usual and cycling to your destination. Because cycling is healthy and also saves fuel and ticket money. If you have a little more time, you can also choose the most beautiful bike route to your destination, maybe you can cycle through a great piece of nature. But a bicycle in the form of fitness equipment for the home can also be useful and fun.

3) Go for a walk and stay fit

A walk in the morning or evening ensures more exercise and fitness in your everyday life. Going out in the fresh air can also be a great way to relax. In addition, regular walking can reduce the risk of diabetes, cardiovascular disease, and Alzheimer’s disease. Therefore, go for walks alone or in a company more often.

4) Window cleaning fitness

Even cleaning the windows can strengthen the back muscles with the circular arm movements and is really fun when your favorite music is playing at the same time. If you have steps in your own house, you can use them to strengthen your calf and leg muscles. To do this, go up and down the stairs quickly several times, taking two steps at a time, it’s a lot of effort.

5) Climb stairs and stay fit

As already mentioned, you can strengthen your leg muscles by climbing stairs. In addition, you use up as much energy and calories when climbing stairs as with intensive weight training. So from now on, take as many stairs with you as you can. Run to the children in the basement and on the first floor. Or use the stairs instead of the elevator.

6) Watch your posture

In order to stay fit and avoid pain in your back or neck, you should pay attention to your posture. An upright posture while sitting at work or while walking will help you strengthen your muscles. And your health benefits from it. Also, note useful home remedies for neck pain.

7) Carpet as a yoga mat

You can also bring a little exercise into everyday life with yoga exercises at home and stay fit. There are a lot of good videos on the internet for beginners. And in the living room, the carpet replaces the yoga mat. As a result, you can do light and varied exercises comfortably without any effort in the living room to nice music or while watching your favorite film.

Keep Reading
By
Lifestyle

Online Fitness – Train at Home and Get Fit

In stressful everyday life, there is often not enough time for healthy exercise. If greasy and sweet snacks are also on the menu, it will soon be over with a good body feeling. But with online fitness platforms, you can train effectively at home and do something for your health. Now the best providers at a glance.

Physical fitness is good for well-being

Physical fitness is important for physical and mental health. If you actively keep fit in everyday life and do sports, you will feel better. Symptoms such as poor sleep and persistent fatigue can be combated if you exercise regularly. You can also increase your concentration and become more efficient. In addition, it leads to a body with an ideal weight with simultaneous healthy nutrition.

But some people find it difficult to bring themselves to go jogging alone or to go to the full gym. There is a great solution: online fitness. Because with it you can bring more fitness into your life, despite a busy schedule and other important commitments in everyday life. If you want to train at home in the future, you should think about your needs and wishes before choosing the program.

The benefits of online fitness

In their stressful everyday life, women rarely enjoy sufficiently large time windows for extended visits to the gym. Because between work, school, kindergarten, household, and kitchen, there are often only minutes left to breathe deeply and relax.

Even getting to the gym costs valuable time that you often don’t have. But even special evening courses prove to be problematic after a few days. At the latest when your children are sick or you are invited to the parents’ evening, the sport has to wait again. It is different from online fitness, which brings you the following advantages:

  • No access routes, so it is also possible with little time.
  • Videos with perfect instructions for the training.
  • Can also be done without childcare.
  • Flexible and customizable.

How does online fitness work?

The platforms and providers of online fitness offer live courses on the Internet, as well as videos with detailed instructions for the respective sports exercises. So you can train from home. You can take part in sports courses or watch different workouts on your own on the PC and follow the instructions of the trainer from the living room. There is no question that this alone is already positive for your body. In addition, many of these online fitness studios offer support for a healthy lifestyle. Accordingly, they give effective nutrition tips and great recipes. Overall, physical activity and good nutrition ensure improved well-being.

The best online fitness providers

A lot has happened in the field of online fitness in recent years. Influencers and coaches show their workouts to imitate on YouTube and other platforms. But online fitness studios have also become a good alternative to the gym for many. That’s why we’ve selected some of the best online fitness providers for you. With these, you can try a lot from strenuous cardio training to yoga training at home.

The motivation thing

The fact is: With online fitness, you get the opportunity to do sports even in stressful everyday life and to find out about proper nutrition. However, since you have to do without “real” partners and groups with this type of fitness, there is often a lack of motivation. The lack of motivation is one of the main risks when it comes to fitness at home.

After all, nobody will notice if you simply skip the planned workout and prefer to lie down on the sofa with a good book. It is therefore worth creating conscious goals and a solid plan. As a result, create your own sports diary (you can find a free template to download here) in which you enter the training times and also note successes. After you achieve certain goals, you should reward yourself. Then you will certainly be able to overcome your weaker self and stay fit in everyday life.

Keep Reading
By