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Instructions for Freezing and Thawing Meat

Proper freezing and thawing of meat are important. This prevents harmful germs from forming or the meat from losing its delicious taste. That’s why we’ve created a simple step-by-step guide for you.

Many know the problem, you got hold of cheap meat on sale the last time you went shopping and now you want to freeze a small supply. But the next time you thaw it, you’ll find that the meat just doesn’t taste good anymore, or that it’s got freezer burn again.

Preserve healthy meat

In the past, people dried or salted meat to preserve it. But since the invention of the freezer, every household has found it easy to store leftover or fresh meat longer. So you don’t have to throw away leftover meat and you still have a supply in case of emergencies. But when freezing meat you have to pay attention to a few things so that our step-by-step instructions can help you. In addition, note other tips for storing food properly and preserving it.

In which container do you freeze the meat?

The first question when freezing meat is what container do you keep the meat in? It is best if you pack the meat as airtight as possible. A standard freezer bag is often sufficient for this. But it is important to squeeze excess air out of the bag. If you want to freeze chops or steaks, it’s best to put a piece of cling film between the individual slices so they don’t freeze together. And so they stay juicy when frying. Finally, you can close the freezer bags with a clip or with the freezer bag fasteners. In addition, note our tips for freezing bread.

Store meat in the freezer

When operating a freezer, you should make sure that a constant temperature of minus 18 degrees is maintained. For example, if you want to freeze larger quantities at once, the temperature in the appliance may rise too much. Then the already frozen food can thaw. And you should definitely avoid that. As a result, you have to press the shock freeze button on almost every device before you put the frozen food in the chest. As soon as the meat is frozen, the button can be switched off again. Sometimes leftover meat from lunch. Since you shouldn’t throw anything away, you can easily freeze these leftovers in a suitable and well-closing plastic box.

Shelf life of frozen meats

Since different types of meat have different shelf lives, you should only freeze the same types of meat together. The shelf life also depends on the storage temperature. Consequently, at an optimum storage temperature of minus 18 degrees, pork has a shelf life of around 8 months and beef can be stored for around 12 months. In addition, chicken meat can be stored in the freezer for 8-10 months and veal meat for between 9 and 12 months.

Tips for freezing ground beef

Special care must be taken when freezing minced meat. Because you should press it together as flat as possible. This makes it easier to store in the freezer and defrost faster. You should not store minced meat in the freezer for longer than four months. But that depends on the cooling device, you will find the relevant information in the operating instructions. But a minimum temperature of -18°C is important. Also, note the best vegan minced meat alternatives.

Procedure for processed meat products

If you depend on a supermarket or discounter meat or prefer it, there are a few things to keep in mind here as well. Because many products are offered in plastic bowls. And the meat is almost always packed in a protective gas atmosphere. Because it looks healthy and lasts longer. That’s why you should never put the meat in the freezer with this bowl on. Instead, be sure to unpack the meat, dry it, and place it in a new bag to freeze. So you can be sure that the meat will still taste good after defrosting. Also interesting is our article with delicious menu ideas for grilling.

Proper handling of the freezer

Proper handling of the freezer is essential for freezing meat products. Therefore, here are a few tips for dealing with the deep freeze or the freezer compartment. First of all, you should defrost and thoroughly clean your freezer compartment at least once a year. You should also defrost and clean your refrigerator regularly. This prevents the development of unpleasant smells and tastes. In addition, you can save electricity in the household in the long term. Consequently, you should unplug the chest, remove the food, and then briefly place a bowl of hot water in the compartment. Then close the door, and wait a few minutes. The ice it contains can then be easily removed. Just let the rest thaw and drain. Then simply wash the chest with washing-up liquid and dry it.

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Lifestyle

Yoga For Beginners: The Most Effective Exercises to Get You Started

We reveal the best tips for beginners.

Yoga: what does sport bring?

According to the Deutsches Ärzteblatt, yoga has a positive effect on both the body and the psyche thanks to the diverse exercises with an even change between tension and relaxation. For example, gentle stretching mobilizes the spine and relieves tension. Targeted exercises with your own body weight, on the other hand, strengthen a wide variety of muscle groups. In this way, the fitness trend is intended to invigorate the whole body. In addition, blood circulation and concentration are also boosted.

In addition, yoga can consciously prevent health problems, and in some cases even improve them. On the one hand, the mobilizing exercises work against incorrect posture patterns, such as a crooked back when sitting at a desk for a long time. Painful back or neck pain as well as incorrect strain and joint problems can be effectively prevented. On the other hand, relaxed, calm yoga elements help with annoying headaches, for example.

Relax and relieve asthma with the right breathing technique

In order to be able to perform a yoga session effectively and correctly, breathing is particularly important. This should be complete, deep and slow and is considered a central part of every exercise

If you practice this regularly and consciously, you can change your own breathing behavior in the long term. An important quality to declare war on tension or migraines. In addition, asthma patients in particular can benefit from conscious yoga breathing. In a study, international researchers from the Cochrane Collaboration were even able to identify a slight improvement in asthma symptoms. However, these are not all advantages! In addition, endurance is strengthened, shortness of breath is avoided and the vegetative nervous system is calmed. This, in turn, has a positive effect on the cardiovascular system and even high blood pressure.

This is how the yoga start is guaranteed to succeed

Basically, yoga is suitable for everyone – regardless of age, stature or health condition. Because among the countless styles, everyone is sure to find what they are looking for. Special forms, such as back yoga, are particularly suitable for counteracting certain physical ailments. However, if yoga newcomers want to do something good for their entire body, you should take a closer look at the following styles.

Hatha Yoga

Hatha yoga is currently the best known and most widespread technique. The focus is always on your own strength, energy and endurance. These three components should be individually strengthened through an even mix of physical and relaxation exercises. The aim is also to create a healthy balance between body and mind and to find your own centre.

Kundalini Yoga

In Kundalini Yoga, in addition to the movement of the body, the focus is primarily on spirituality. Dynamic exercises and meditations are designed to strengthen and relax the body. The focus is also on finding inner peace and freeing yourself from negative thoughts. This also has clear advantages for everyday life. Anyone who practices Kundalini Yoga regularly practices how to react more flexibly and less stressedly in a wide variety of situations.

Ashtanga Yoga

If all this sounds a bit boring to you, you should try Ashtanga yoga. Because there are fixed series of exercises with different levels of difficulty. The special thing about it: There are usually no breaks between the physical exercises. Discipline and ambition are particularly important here!

Effective exercises for yoga newcomers

The trend sport yoga can not only be learned in fitness studios or special yoga courses. For starters, simple exercises can also be easily tried out in your own four walls and thus gain initial experience with the well-known hype from India. The following positions are particularly effective and beginner-friendly.

Sun salutation to warm up

In the well-known yoga classic, various physical exercises are combined with one another in order to achieve a flowing movement. It starts standing up. Bring your arms together over your head as you inhale. As you exhale, bend your torso forward until your hands touch the floor or your feet. For more flexibility, beginners can also bend their knees slightly. With the next breath, the upper body is tensed, but the hands remain on the floor. Then one leg is stretched out backwards and the upper body is straightened. From here you can now switch to the “downward-facing dog” yoga exercise and a push-up-like posture. In order to maintain the flow of movement, it is advisable to straighten the upper body again and repeat the steps mentioned. The sun salutation is particularly suitable for warming up and can be performed as often as you like.

Downward facing dog as a yoga classic

The starting point for downward facing dog is on all fours or a plank. From this position, the hips are pushed upwards. However, the palms remain on the ground. In order to stretch the back particularly long, the stomach can be pulled inwards and tensed. Finally, try to raise your legs so that your heels touch the floor.

Cobra for a flexible spine

For the yoga cobra, it is best to start in the prone position. The hands touch the floor at shoulder height, the arms are close to the ribs. The backs of the feet are on the ground. With tense abdominal muscles, the shoulder blades are then pulled together in the back and the chest is slightly straightened. The hands, which press the body slightly upwards, have a supporting effect. It is important that the gaze is directed upwards.

Cat-cow for back pain

This exercise starts on all fours. Here you pull the navel in the direction of the spine and push it up in a kind of cat’s hump. To increase the effect, the chin should be pulled towards the chest. On the next breath, the abdomen is again pushed down, the shoulder blades back and the head up. The back is now in a hollow back position. In the cat-cow exercise, these two positions are varied several times.

The most important gadgets: You actually need this for the fitness trend

For a successful yoga start, in addition to comfortable clothing, you first need a suitable yoga mat. Important: Yoga and gymnastics mats are not the same! Because the perfect base for the Indian philosophy of life is a lot thinner, usually only about four to six millimeters thick. This results in a better grip on the hands and feet during the different exercises. Beginners in particular can stay in balance more easily and train effectively. Another important factor is the material. This must be non-slip in order to remain in the correct position despite sweaty hands. Yoga mats made of natural rubber are therefore recommended for beginners.

For yoga beginners, a so-called yoga block can provide effective assistance. The stable block made of cork or hard foam is used when some exercises cannot be performed correctly. It is used, for example, to avoid incorrect posture, to bridge distances or to enable a secure hold. This is exactly what often leads to difficulties for yoga beginners with little flexibility and balance. However, to avoid injuries, the yoga block must not have hard corners or edges.

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Cooking Tips

Tips for Reheating Spinach

With the tips for heating up spinach, you can enjoy too much spinach later with a good appetite. If you often serve yourself delicious spinach for lunch, then you won’t be able to complain about iron deficiency. But again and again, it happens that too much of a good meal was served. But that’s no reason to throw the healthy spinach in the trash as many do.

Is Spinach Healthy?

Spinach brings us an important building material for our body, namely iron. You should provide your body with enough iron, not only if you are striving for a figure of steel. The nitrate contained in spinach is also healthy. It widens the blood vessels and thereby lowers blood pressure.

Proper storage of spinach

Proper storage of spinach is in the refrigerator. But before the spinach goes into the fridge, it must be well cooled. To speed up the process, you can put it in a container and let it cool in cold water. Then, when the spinach has reached the desired temperature, place it in a covered container in the refrigerator.

So that the nitrate in the spinach does not become too much nitrite
If stored improperly, nitrate can form nitrite. In small amounts, this is completely harmless to adults.

As a result of the heating itself, only a small amount of nitrite is formed, as is also the case when smoking or grilling meat. This nitrite is usually eaten by us humans without any problems. Reheating should only be discouraged for small children because even the small amounts of nitrate formed can have a negative effect on the delicate body.

Reduce nitrate levels by blanching

However, you can also blanch your spinach before preparing it, thereby reducing its nitrate content by up to 70 percent. However, if the spinach is stored too warm, bacteria become active and convert the nitrate contained in the spinach into nitrite. However, this only causes nausea, vomiting, and diarrhea in larger quantities.

This is how spinach is properly reheated

You should not keep the spinach for longer than a day. If you want to reheat the spinach the next day, that’s perfectly safe.

Whether in the microwave in the oven or in the pot, the spinach should be reheated at around 80 degrees Celsius for at least two minutes to prevent salmonella. didn’t get a chance to survive. Also, note useful tips for freezing and reheating mushrooms.

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Food

Tips for Freezing Bread and Baking Bread

A clever guide to freezing bread and baking bread. We will show you what to look out for when freezing bread and rolls and how to defrost and bake them.

It is very easy to freeze leftover rolls or bread and re-bake them when needed. Bread can be bought in larger quantities and defrosted in portions. The need for pasta can always be well covered. And honestly, what could be better than nice, warm rolls for breakfast or delicious, still warm bread with jam or cheese? By freezing and baking, you bring more flavor into the house.

Freeze rolls and bread

When freezing, it is important to ensure that bread or rolls are packed airtight. This is also good beforehand so that the products stay crispy for longer. That way you might even save yourself the hassle of freezing. If you want to use your bread or rolls a little longer, you have to keep the pasta in the dark. They will definitely stay fresher for longer. Please also note our tips on storing food correctly.

Many people use freezing especially when there is too many rolls leftover from Sunday breakfast. If you don’t want to go to the bakery or supermarket every day and want fresh bread. The good thing is, once the bread is thawed, it tastes really fresh. It is perfect if you freeze the bread in portions, as well as the rolls. This way you can always take the amount you need from the freezer. So you always have a good supply of bread or rolls and can defrost in the evening to have fresh pasta for breakfast. You can simply let the pasta thaw in the sink, you don’t need the fridge for that. Also, note our tips for freezing asparagus and instructions for freezing beans properly.

Bake buns and bread

Bread and rolls can easily be re-baked. For a better taste, however, the pasta should be thawed beforehand. But if you want to bake the baked goods frozen, they usually don’t taste as good as they did before they were thawed. Or try it out and bake your own bread.

Basically, bread becomes tastier again when you bake it. The same goes for buns. The process is basically very simple: simply preheat the oven, brush the loaf of bread or rolls with a little water and then put them in the 200-degree oven for 7-9 minutes. This makes the bread soft on the inside and crispy on the outside. That’s what most people like and with a little effort you can achieve exactly that.

Anyone who knows these tricks will no longer have to throw away bread and rolls. Above all, you can also shop at the bakery if your favorite bread is on sale there at a good price. Some bakers have a special offer on all pieces of bread once a week and if you buy in bulk, you can still enjoy fresh bread when it is baked.

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health

Home Remedies and Foods for Colon Cleansing

An overview of natural home remedies and foods for colon cleansing. In order to cleanse the intestines really well, there are some tips and home remedies that can really help.

It is possible to do this process yourself at home. After all, the gut is an important principle for well-being and health. If there are problems, such as cramps, flatulence, constipation, or diarrhea, the digestive tract is disturbed and action must be taken.

Problems caused by a strained intestine

A stressed gut results in a properly functioning immune system. After all, the immune system is located directly in the intestine. It may be that performance decreases quickly if the bowel disease is not treated. A targeted colon cleansing that can be done at home is a good preventive measure. A corresponding cleaning can be carried out without an expensive cure.

Unnatural food or drinks or animal products, as well as ready-made foods with many additives, leave negative residues in the intestine. The intestinal flora also suffers. Colon cleansing can cleanse. In this way, all residues are removed. Nevertheless, certain rules should be followed when cleaning the intestines.

There are different forms of colon cleansing

Not every colon cleansing is the same, which means not only increased excretion from the stool. Although it is possible to rid the intestines of residues in this way, proper cleansing of the intestines does not take place with chemical laxatives from the pharmacy.

When emptying the intestines, it is essential to take in plenty of fluids, as well as electrolytes or micronutrients, as these are lost during cleaning. Appropriate food or a special liquid should therefore be taken. They do most of the cleaning work.

The intestinal flora should be strengthened, or the aim is to build up the mucous membranes in the intestine. This allows the body to rid itself of the residue and defend itself against new contamination in the gut.

Proper gut structure after cleansing

After cleaning the intestines, the organ is not fully functional and problems can arise without the right approach. The cleansing itself causes a better basic condition in the intestine. In order for the digestion to regulating itself again via the intestinal flora, the corresponding bacterial strains must be settled. Bad bacteria can settle there just as well.

The flora must therefore recover, which can take some time. The good bacteria grow back and the mucous membranes strengthen, which in turn allows the intestines to clean themselves. You can also use a few tricks to build up and strengthen your intestinal flora.

Proven home remedies for colon cleansing

There are now different products that can be used for colon cleansing. If the colon cleansing takes a relatively long time, this should be done by a doctor. With a gentle method that does not cause diarrhea, for example, there is no need to consult a doctor. For example, aloe vera is an excellent food or home remedy for colon cleansing. With aloe vera, it is possible to gently cleanse the intestines. Alternatively, the juice of a lemon can be mixed into the aloe vera gel.

Cleansing the intestines with fiber

Incidentally, roughage is not necessarily one of the home remedies that can be used to cleanse the intestines, it is more, as the name suggests, ballast for the intestines, these substances have many healthy properties. About 30 g of dietary fiber should be consumed daily. This regulates digestion and prevents constipation.

Foods for colon cleansing

Most foods eaten today are acidic. This means that an alkaline opponent can cleanse the intestines or offer them support. In order for the intestines to be able to clean themselves, more attention should be paid to alkaline foods on the menu. This allows residues and any waste products in the intestine to be removed. You can also use high-quality oils. Because this oil the intestinal mucosa and stimulate digestion, making it easier to have a bowel movement. And typical alkaline foods include:

  • nettle
  • salad
  • spinach
  • wheatgrass
  • cabbage
  • dried and fresh fruit
  • as well as juices

Cleaning with special bitter plants is also possible. However, these are very rarely found on the typical menu, including artichokes, dandelion, and nettles

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Hyaluron as a Miracle Cure for Wrinkles

Hyaluron is considered the new miracle cure for wrinkles and for firm skin. Therefore, we have all areas of application and modes of action of hyaluronic acid. From hyaluronic capsules, and hyaluronic cream to hyaluronic injections.

The polysaccharide found in skin, joints, bones, and intervertebral discs are better known under the name hyaluronic acid. In cosmetics, the active ingredient is valued for its excellent ability to bind water. Many anti-aging products contain hyaluronic acid. Moisturizing creams also benefit from the effects of the acid.

What is Hyaluronic Acid?

Hyaluronic acid or hyaluronic acid occurs naturally in our bodies. A large part can be found in the connective tissue. It is also a building block of synovial fluid and articular cartilage. Strictly speaking, hyaluronic acid is a polysaccharide that can bind a lot of water due to its cross-linked spatial structure. Consequently, it is important for the proper mobility of the joints and their stability. In addition, it ensures firm and elastic skin. The body’s own production of hyaluronic acid decreases with age. As a result, the connective tissue loses its resilience and elasticity. This encourages the formation of wrinkles.

Application areas of hyaluronic treatments

There are many possible applications of hyaluronic acid in the medical field and in beauty treatment. The most important hyaluronic acid treatment types at a glance and comparison:

1) Hyaluron against wrinkles

Hyaluronic acid is used as a natural anti-wrinkle agent. Special creams, hyaluronic creams, or capsules are often used for the self-treatment of wrinkles around the eyes, mouth, or face. They are designed to protect and moisturize the skin. Cosmetic surgery also offers treatments with hyaluronic acid. Here, the hyaluronic acid is injected directly under the skin and is intended to fill in deep wrinkles.

2) Treat dark circles effectively

Hyaluronic acid is also sold as an effective remedy for dark circles under the eyes. But what is it really about? One can argue about the effect of creams and serums. However, an injection with the acid can fill up deep creases under the eyes. Consequently, it reduces dark circles. However, if you have dark or blue circles under your eyes due to thin skin, this method will be less successful.

3) As a remedy for dry eyes

Dry eyes are one of the common diseases. After all, working for hours on screens or watching TV promotes the drying out of the mucous membranes. But eye drops with hyaluronic acid bring relief quickly. They moisten the eyeball and ensure more tear fluid. If you want to treat dry eyes, you can get eye drops from pharmacies without a prescription.

4) For the treatment of dry mucous membranes

Dry mucous membranes need hyaluronic acid: Especially in the winter months, many people suffer from dry nasal mucous membranes. This often leads to colds and promotes sinus infections. You can treat dry nasal mucosa with a nasal spray that contains hyaluronic acid. The mucous membrane is optimally moistened by the active ingredient. It also offers better protection against invading bacteria. In addition, note our home remedies for colds.

5) Use for joint problems

Hyaluronic acid also acts as a remedy for joint problems and arthrosis. For this, the doctor can give you an injection of hyaluronic acid. This restores mobility and relieves pain. The doctor injects the active ingredient into the spaces between the joints. In addition, hyaluronic capsules can also be taken orally. However, it has not been finally clarified how effective these hyaluronic capsules are.

Care products with hyaluronic acid from the Internet

Hyaluronic acid has an important place in anti-wrinkle treatment. You apply the care products, such as hyaluronic cream and hyaluronic serum, directly to the facial skin. Then you leave it on overnight. And if you use them regularly, wrinkles should be prevented or reduced. You can also try taking capsules orally if you suffer from joint pain. Also, check out our articles on good foods for skin and effective home remedies for soft skin.

Hyaluronic Acid Capsules

If you don’t like injections, use the capsules with high-dose hyaluronic acid to take home. Treat wrinkles and joint pain from the inside with these dietary supplements.

Hyaluronic acid serum (concentrate)

With a hyaluronic serum, you increase the elasticity of your skin. It is also effective against wrinkles, dark circles, and age spots. As a result, your skin looks fresh and relaxed again. Radiant skin through a deep action with natural ingredients.

Hyaluronic Cream

A special hyaluronic cream for daycare is the combination of hyaluronic acid and saponin. The production of the skin’s own hyaluronic acid is also deeply dynamized by saponin. As a result, the connective tissue is padded again from the inside. In addition, the hyaluronic acid in the cream supplies the upper layers of the skin with moisture. The result is an immediately visible smoothing of the skin.

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Lifestyle

Jog to Stay Fit: 4 Reasons Why Running is Good For You Right Now

Whether swimming pools, yoga or fitness studios: Most facilities that serve sporting activities are currently closed due to corona. But that’s no reason to hang up your sports shoes, because right now jogging is considered one of the most suitable sports.

4 reasons why jogging in Corona times is a good idea

Reason 1: No contacts – you train alone

You don’t necessarily need a partner for a run. To keep things interesting, you can listen to music or podcasts through headphones.

However, you may go outside with one person from your own household. Give other walkers or athletes a wide enough berth and choose paths that aren’t overly busy, such as country lanes or areas on the outskirts of town.

Reason 2: strengthening for the immune system

Running not only trains your muscles and cardiovascular system, but also your immune system. As a result, you don’t get sick as easily. Because when you jog, you not only absorb vitamin D from the sun, you also release killer cells and lymphocytes. These are immune cells that protect us from viruses and bacteria. Regular exercise therefore contributes to protection against diseases.

However, you should not exhaust yourself too much when running, you should not jog too fast or for too long – especially if you are a beginner. This overstrains the body and triggers the opposite effect (open windows effect): the body releases more of the hormones cortisol and adrenaline, which reduces the production of killer cells and lymphocytes. As a result, you are more susceptible to infections after exercising. It is therefore better to train at a slow to moderate pace and increase your distances instead of wanting to crack the ten-kilometer hurdle right away.

Reason 3: Exercise as a mood booster

The current situation is not easy for many and triggers inner stress. This means that in many people, the body is currently also increasingly producing the stress hormones just mentioned. Running can help here, because at a moderate pace it reduces the release of stress hormones and helps to clear your head.

In addition, when you run, your body produces more of the hormones norepinephrine, dopamine, and serotonin. These happiness hormones avoid mood swings and create positive feelings in you – your mood improves.

Reason 4: All you need is shoes and a step outside the front door

Since (almost) all fitness studios, swimming pools and yoga studios are currently closed, there is not much else left to do (endurance) sports. Try it, give running a chance. All you need is sports shoes and breathable clothing. Nice weather and music or podcasts can motivate, as can progress, which becomes more noticeable from time to time.

Beginners can walk briskly for 20 to 30 minutes at the beginning. Gradually, you can alternate walking and jogging slowly for about a minute, walking for a minute. However, avoid doing this training on public sports facilities, as these are currently closed. It is better to find a path that is not too crowded and has enough sunshine.

Important: Only go jogging if you feel healthy enough to do so! When you have symptoms of illness, exertion damages the body and slows recovery. In such cases, it is better to rest and inform your family doctor.

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Lifestyle

Hiit Workout For Beginners: This is How Intensive Training Works

The hiit workout is becoming increasingly popular. Especially as a beginner you should pay attention to a few things during the training.

The hiit workout for beginners: definition and process

The abbreviation “Hiit” stands for High Intensity Interval Training. Translated, this means something like high-intensity interval training and thus already fundamentally defines what it is actually about. You can choose between two forms: One possibility is to switch between exercises that are highly intensive and exercises that are more relaxed. Alternatively, intensive training intervals can be interrupted with short breaks.

Before training begins, it makes sense to do a quick warm-up. This does not have to be a long process: it is enough if the muscles are warmed up for about five to ten minutes with easy exercises. This way you can avoid injuries and start the exercises optimally.

Basically, the Hiit workout is suitable for everyone. The training goal can be set individually and the training success can be achieved through the right motivation. Especially at the beginning, the workout is particularly strenuous for the body; However, if you stay on the ball, the body will adjust to it after a certain time.

Inspiration: This is what a hiit workout could look like

The hiit workout can be designed as you wish. Ideally, you can choose the sports that you also enjoy: In this way, the highly intensive training also has a fun factor. Suitable sports include cycling, running, jumping rope, weightlifting or classic circuit training with exercises such as squats or burpees.

As a beginner, the duration of a training session should be around 20 minutes. Depending on the training progress and resilience, the duration can be slightly increased on a weekly basis so that you can achieve maximum effects. The number of repetitions per interval can also be varied according to the level of training.

For example, an idea for a beginner hiit workout at home would be 20 seconds of hard work followed by 30 seconds of rest. For example, you can choose jumping jacks, push-ups, crunches, squats, burpees and planks as exercises. You can then repeat this in four intervals to fill the 20-minute training time.

Equipment needed for a hiit workout

When it comes to efficient training, many people initially think of classic training with fitness equipment. However, hiit training follows a different concept, making it highly attractive to a large audience.

Most of the exercises amount to training with your own body weight. Equipment is therefore not necessarily required: You can carry out the workout whenever and wherever you want. Duration, time and location can be determined by yourself: Training outdoors is also possible. The training also collects a plus point because it is so inexpensive.

If you still want to train with training equipment, this is also compatible with the Hiit workout. Depending on which exercises you want to do, a sports mat*, resistance bands, kettlebells* can be used as equipment.

What does the hiit workout bring?

Compared to typical cardio endurance training, hiit training should be able to boost fat burning even more effectively. This is achieved by stimulating the metabolism: a plus point for anyone who wants to achieve rapid training success.

The metabolism should be boosted so much by the strong stress phases that a so-called “afterburn effect” occurs. This means that fat and calorie burning continues the day after your workout

Muscle building can also be achieved through exercises that require heavy muscle strain. Hiit training can therefore increase endurance and stimulate the build-up of muscle mass.

Possible mistakes in the hiit workout: You should pay attention to this

In order for the Hiit workout to be able to produce maximum success, it is important to give the body time to regenerate. Ideally, the regeneration phase should last at least one day so that the body can be fully loaded again during the next training session. It is recommended to do the training about twice a week at the beginning. Advanced users can also increase the training to three or even four units.

The training itself should not be underestimated: the body is repeatedly subjected to maximum stress. Especially as a beginner, you should be careful not to overdo it right away, but to start with fewer repetitions and gradually challenge yourself more. To avoid injuries, you should make sure you do the exercises correctly. It is also important to always repeat the exercises on both sides of the body: This way you avoid one-sided training.

If you want to achieve your goals, you should not only pay attention to the training itself, but also to your diet. Even if the metabolism is stimulated by physical activity, the basis for success is a balanced and healthy diet.

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Life-Threatening Belly Fat: These Are The Dangers For Your Health

A small beer belly doesn’t matter – or does it? Doctors warn of the severe effects of obesity on our health. Belly fat in particular can be dangerous because it increases the risk of life-threatening diseases.

Danger to life from abdominal fat: Increased risk of heart attack

The messenger substances set inflammatory processes in motion. “Toxic accumulations in the liver and, in the worst case, liver failure can occur,” says Matthias Blueher, an endocrinologist at Leipzig University Hospital. When abdominal fat is accompanied by high blood pressure, altered lipid metabolism values ​​and elevated blood sugar, doctors speak of metabolic syndrome.

Even three of the four factors increase the risk of a life-threatening heart attack or stroke. The metabolic syndrome is therefore also referred to as the “deadly quartet”. In addition, too much abdominal fat promotes the development of diabetes. And the risk of a tumor is also higher.

Doctors differentiate between internal and external abdominal fat

However, belly fat is not just belly fat. Doctors differentiate between internal and external abdominal fat. The outside is easy to grip with the fingers. It is subcutaneous fatty tissue – the famous rolls of fat. “The inner abdominal fat is actually dangerous because it is not noticeable at first,” says Blüher.

Everyone can measure for themselves whether the proportion of abdominal fat is too high or not. A tape measure is placed at the waist between the ribs and pelvic bones. If the waist circumference is less than 94 centimeters for a man and less than 80 centimeters for a woman, everything is fine. “It becomes critical when the waist circumference of a man is over 102 and a woman over 88 centimeters,” explains Riedl. Then it is essential to reduce your own weight.

Avoid alcohol and heavy meals

Men aged up to 50 are particularly prone to internal abdominal fat. This is probably due to the sex hormone testosterone. “There is also increasing evidence that the development of internal abdominal fat is hereditary,” says Blüher. In addition to genetic factors, a diet that is too high in sugar and fat and too much alcohol such as beer also play a role.

If you want to lose weight and thus reduce your belly fat, you should therefore not drink alcohol for a while and avoid lavish meals. A healthy and balanced diet with lots of vital substances and minerals is beneficial. Because sugar and white flour cause blood sugar to rise, health-conscious people prefer to eat less.

Squats and bench presses for less belly fat

But nutrition is not everything. Movement is just as important. “Physical activity is a guarantee that the belly fat will be reduced,” says Prof. Ingo Froboese from the German Sport University in Cologne. The most important basic exercises of strength training include squats as a strength exercise for the legs or the so-called bench press for the entire upper body.

Ideally, those who want to lose weight are instructed by a trainer during the exercises. Sports such as walking, running, cycling or swimming can be used to improve endurance. The training should take place at least three times a week – around 45 minutes each time. The longer you train, the better for your body.

Vibration training – i.e. training on a vibrating plate – can also contribute to weight loss. The body muscles are vigorously shaken up, which can contribute to fat burning. But staying passive on the record doesn’t help much. “Instead, the body has to be moved on the device,” explains Froboese. This is sweaty and should definitely be done under the guidance of a fitness expert, at least the first time.

Choose a sport that suits you

Physician Riedl considers it important that the sport in question suits you. Anyone who has to bring themselves to go swimming should consider whether walking might not be a better choice. But it also has to be clear: “In order to lose 530 kilocalories from a bar of chocolate, you have to jog for 57 minutes or cycle for 76 minutes.” The best training is of little use if the diet is not adjusted as well. Froboese summarizes: “Eating and trimming, both have to be right.”

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health

Healthy Fasting, But How? A Plant-Based Diet is Good For The Body!

Goodbye annoying kilos? Ideally, fasting should be healthy and varied: A vegan diet is very suitable for this.

What exactly does it mean to “eat vegan” anyway?

In a vegan diet, no animal products such as meat, cow’s milk and eggs are consumed. Contrary to popular belief, not eating animal products does not lead to malnutrition as long as you eat a wholesome diet. A wholesome diet means getting all the nutrients (proteins, carbohydrates, and fats), vitamins, and minerals you need.

The main components of a vegan diet include grains, legumes, nuts, seeds and of course fruits and vegetables. Sound boring? But it doesn’t have to be. A vegan diet offers diverse and creative dishes – which are also easy and quick to prepare!

Benefits of a vegan diet

In brief: A healthy and balanced vegan diet can support weight loss in the case of overweight, reduce the risk of cancer and cardiovascular diseases and promote digestion.

1. High in fiber

Many plant-based foods are very low in fat (legumes and grains) and low in calories and can support weight loss. They also contain a high proportion of fiber, which is why plant foods have a very filling effect and at the same time promote digestion. These include, for example, whole grain oatmeal, dried apricots and salsify. Foods such as cheese and meat contain little fiber and can lead to constipation if consumed in excess.

2. Low cholesterol

Plant-based foods have a low cholesterol content. Knew? In fact, oatmeal and walnuts, for example, even lower cholesterol. According to scientific studies, a low-cholesterol diet reduces the risk of cardiovascular diseases such as a heart attack or stroke. On the other hand, everyday mixed foods such as eggs, butter and cheese contain a lot of cholesterol.

3. Lower risk of cancer

The risk of cancer can also be reduced with a vegan diet. The plant-based diet reduces the risk of colon and lung cancer, as well as stomach and prostate cancer. According to the World Health Organization (WHO), red meat (like beef and pork) and processed meat (like cured meats and ham) are classified as carcinogenic to humans. Processed meat and tobacco smoking are even on the same cancer risk level.

Disadvantages of a vegan diet

Since the consumption of meat and dairy products is instilled in many people and is therefore firmly anchored in our cultural values, the switch to a plant-based diet is difficult at first. This takes some getting used to and some research.

In a purely vegan diet, vitamin B12 must be added to the diet, since plant foods primarily contain no B12.

If you only eat vegan for a limited period of time (approx. 1 month), there is no risk of a B12 deficiency.

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