fitness freak

Simple ways to lose belly fat

Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease Losing abdominal fat, or belly fat, is a common weight loss goal.

. Avoid sugar and sugar-sweetened drinks

Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.Studies show that added sugar has uniquely harmful effects on metabolic health .

Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.

. Eat more protein

Protein may be the most important macronutrient for weight loss.it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day .

If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.

. Eat fewer carbohydrates

Eating fewer carbs is a very effective way to lose fat.

Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.

Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver.This means that some of the fat lost on a low carb diet is harmful abdominal fat.

. Eat fiber-rich foods

Eating plenty of fiber can help with weight loss. However, the type of fiber is important.

It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut .

This implies that soluble fiber may be particularly effective at reducing harmful belly fat.You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss .

. Exercise regularly

Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.

This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity.

Weight training and cardiovascular exercise will reduce fat across the body.

Why Back Exercise important ?

Back Strengthening exercises will help you improve your maxes on most other upper body lifts. It is very important to train your back muscles for posture because most of us sit all day long at work, and our shoulders tend to roll forward.

Benefits of back exercise :

. Latissimus dorsi, the large muscles that originate below the armpits and run down the back of the ribcage and are responsible for shoulder movement .

. Rhomboids, muscles located in the mid-upper back that are responsible for retraction of your scapula, or shoulder blades .

. Trapezius, which runs from the neck to the middle of your back and is responsible for the movement of your shoulder blades .

. Erector spinae, muscles that run along your spine and control extension and lateral movement .

Strengthening your back also helps you if you just enjoy heavy weight training. When your back muscles are strong, they’re better able to assist you in conducting other lower body lifts, such as the squat.

. Improved Posture

It can be a difficult thing to keep up, especially if your back muscles are lacking in strength. However, if you have worked on making your back stronger, it becomes easier to maintain healthy posture.

You’ll experience less fatigue, and in time you may even find that your physical health allows you to keep up good posture without even having to think about it.

. A Strong Back Looks Great!

A strong, healthy back can help you to not only feel better, but look better as well. When your back is in good shape, it helps with posture, symmetry and much more. Because of that, it’s also helpful for ensuring that you have a healthy core.

A strong back also makes exercises for other areas as well, allowing you to achieve an overall great look.

Benefits and side-effects of abdominal exercise ?

Benefits of abdominal exercise :

. Reduse lower back Pain

Lower back pain is a problem affecting many people from all backgrounds. Weak abdominal muscles contribute to increased lower back pain. Lower back muscles that are not exercised become rigid in the joint areas and may lead to chronic lower back pain.These workouts also improve body posture when walking, standing or sitting, thus reducing the occurrence of back pain associated with poor posture.

. Improve body posture and stability :

abdominal workouts target the abdominal muscles which are important for posture and balance. Stability is especially vital for people in sports, and the elderly who are at a risk of constant tumbles and slips.Abs workouts strengthen the muscles around the spine and improve posture as the body’s weight is correctly distributed.

. Improve ability to bear weight :

Abdominal exercises provide strength to bear weight. An individual who engages in abdominal workouts is better placed to lift heavier weights without causing damage to the spine. This is because abs workouts strengthen the torso and help to provide a stable base for lifting.

. Improved performance in sports :

Many sports or strenuous activities require balance, stability and core strength. Abdominal workouts target these muscles and thus provide you with core strength whilst performing the activity.Itincreasing their performance and scores, as opposed to players who have weaker abdominal muscles.

Side-effects of abdominal exercise :

Six-pack abs might come at a steep cost. If you’re practicing the wrong ab exercises, or over-stressing your abdominal muscles, you could be doing more harm than good. Avoid the negative side effects of ab exercises with a carefully selected workout routine, and by paying close attention to your body — pain is a signal telling you something’s wrong.

. The Ugly Truth About Six Pack Abs

. Reduced bladder control.
. Irregular bowel function.
. Hormone imbalance.
. Weaker immune system.
. Muscle aches and pains.
. Inadequate cushioning around . joints and organs, which increases the risk of injury.
. Increased fatigue, tiredness and mood swings.

What Is Carbohydrates And Protein?

Carbohydrates :

Mainly sugars and starches, together constituting one of the three principal types of nutrients used as energy sources (calories) by the body. Carbohydrates can also be defined chemically as neutral compounds of carbon, hydrogen and oxygen.

Carbohydrates come in simple forms such as sugars and in complex forms such as starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells. Complex carbohydrates are derived from plants. Dietary intake of complex carbohydrates can lower blood cholesterol when they are substituted for saturated fat.

The energy produced by carbohydrates is 4 calories per gram. Proteins also provide 4 calories per gram. Fats are high-cal; they provide 9 calories per gram.

Fact on carbohydrates:

. “Saccharide” is another word for “carbohydrate.”
. Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.
. One gram of carbohydrate contains approximately 4 kilocalories
. High glycemic index (GI) carbohydrates quickly enter the bloodstream as glucose
. Switching to a low-GI diet improves the chance of a healthy weight and lifestyle .

Protein :

Protein is considered the building block of life and is found in every cell of the body .Protein is made up of amino acids that are attached to one another in long chains.

Without filling your diet with appropriate amounts of protein, you run the risk of missing out on those key functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened functioning of the heart and lungs, and even early death.

Benefits of protein :

. Reduces Appetite and Hunger Levels.
. Increases Muscle Mass and Strength.
. Good for Your Bones.
. Reduces Cravings and Desire for Late-Night Snacking.
. Boosts Metabolism and Increases Fat Burning.
. Lowers Your Blood Pressure.
. Helps Maintain Weight Loss.

Risk Of Eating Too Much Protein :

. Weight gain. High-protein diets may tout weight loss, but this type of weight loss may only be short-term.
. Bad breath.
. Constipation.
. Diarrhea.
. Dehydration.
. Kidney damage.
. Increased cancer risk.
. Heart disease.

Importance Of Leg Workout ?

Developing strength and power are just a few of the many benefits of a leg workout. Training these large muscles also improves athletic performance, making it easier to jump, run, kick, pivot, balance, accelerate, decelerate and turn. Plus, a strong lower body helps prevent injuries.

You might think that you can get the same benefits from exercise just by training the upper body. And while it is true that you can build muscles in your chest, back, shoulders and arms without training the large muscles in your legs, if you want to maximize muscle-building results, you need to embrace the importance of working out legs.

That’s because the muscles in your lower body, which include the glutes, quadriceps, hamstrings, hip flexors and calves, all play a key role in several compound movements.

Leg day exercise

Unless you have an unlimited amount of time to spend in the gym, including compound movements, which are multi-joint exercises that target multiple muscles or muscle groups at the same time, in your overall routine will help build muscle and strength. They also have the potential to possibly increase testosterone, as long as you combine the exercises with a short rest period.

Novices or beginner levels can start with two to three days a week of resistance training focusing on all the major muscle groups. Intermediate levels can bump the number of days to four, but that means using a split routine, which spreads four or more workouts evenly across the week. And finally, advanced levels can train four to six days a week by using a variety of methods including a double split routine or a “three days on, one day off” split routine.

Workouts of leg day

. Squats with barbell, dumbbells or kettlebells
.Deadlift
. Single-Leg Deadlift
. Step-Ups
. Lunges
. Hip Thrusts
. Glute Bridges
. Leg Press

Benefits Of Weight Training And Body Weight Training

The benefits of weight training:

It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.

It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don’t add strength training to our routine then it will turn into fat.

It improves your quality of life as you gaining body confidence. Strength training will not only make you strong, but will also help with managing your weight.

It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.

The Benefits of Bodyweight Training:

Bodyweight workouts have been repeatedly shown to be effective and efficient when it comes to building strength, endurance, flexibility and balance. Bodyweight workouts can also help injury-proof your body and give you a break from the wear and tear of weightlifting.

. It works your core.Working out is far from about little weight loss or better performance. Building core strength can help do everything from alleviating lower back pain to improving your posture. Body weight exercises are a terrific way to engage the muscles, strengthen the trunk of the body, and gain critical core strength — not just a benefit for building strength, but also a crucial factor in injury prevention and recovery.

. It can do anywhere and anytime.Body weight training takes the excuses out of the equation. It can be done in tight spaces with limited time — indoors, outdoors, or wherever inspiration

. High output, low investment. The main benefit of bodyweight training is to build strength without investing hours of time a week. A short, full body routine that includes sets of exercises like lunges, squats, and crunches, with short breaks in between, can build muscle very effectively.

. Keeping it lean. The short bursts of exercise that make up a bodyweight routine have been proven to help with weight loss more effectively than long cardio sessions. And the focus of many strength training routines which involve weights or other equipment is to bulk up but with effective bodyweight exercise the result should be a lean, strong body.

. Better balance and flexibility. Relying on only your body to workout also improves balance and flexibility. A full body routine engages your core muscles and improves strength in your limbs.

Low-Carb Diet And Keto Diet

What is low-carb diet ?

A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.

Purpose

A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome.

Bad effects of low-carb diet:

. Headache
. Bad breath
. Weakness
. Muscle cramps
. Fatigue
. Skin rash
. Constipation or diarrhea

some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss and gastrointestinal disturbances and may increase risks of various chronic diseases.

low-carb diets may not provide necessary nutrients, these diets aren’t recommended as a method of weight loss for preteens and high schoolers. Their growing bodies need the nutrients found in whole grains, fruits and vegetables.

What is keto diet?

The keto diet requires adhering to an extremely low-carb, high-fat diet in order to put your body into a metabolic state called ketosis. This makes your body more efficient at burning fat.

The ketogenic diet can definitely result in a drop in libido when starting the diet, as the dieter will be experiencing symptoms of carb withdrawal and potentially the keto flu,” noted Dr. Nancy P. Rahnama, a bariatric and internal medicine doctor based in California.

“Once the withdrawal and flu-like symptoms have passed, and the dieter has adapted to the lower-carb lifestyle, the libido will most likely reset and potentially be better than prior as a result of weight loss from the diet,”

Bad effects of keto diet:

. Excessive thirst.
. Frequent urination.
. Fatigue.
. Hunger.
. Confusion, anxiety and/or irritability.
. Tachycardia.
. Lightheadedness and shakiness.
. Sweating and chills.

the body can be low on electrolytes and fluid on top of the increased urination, that can lead to a loss of electrolytes such as sodium, magnesium, and potassium. This can make people prone to acute kidney injury.

“Dehydration is serious and may result in lightheadedness, kidney injury, or kidney stones”.

Masturbation Effects on Your Health : Effects and Benefits

Masturbation is a common activity. It’s a natural and safe way to explore your body, feel pleasure, and release built-up sexual tension. It occurs among people of all backgrounds, genders, and races.

Despite the myths, there are actually no physically harmful side effects of masturbation.

However, excessive masturbation can harm your relationships and everyday life. Other than that, masturbation is a fun, normal, and healthy act.

Side effects of masturbation

Masturbation doesn’t have any harmful side effects. However, some people may feel guilty about masturbating or have issues with chronic masturbation.

Addiction to masturbation

Some people can and do develop an addiction to masturbation. You may be spending too much time masturbating if masturbation causes you to:

skip your chores or daily activities.

cancel plans with friends or family.

miss important social events.

Benefits of masturbation

Masturbation is a healthy sexual activity. It has many benefits for your physical and mental health.

. relieve built-up stress
. sleep better
. boost your mood
. relax
. feel pleasure
. relieve cramps
. release sexual tension
. have better sex
. better understand your wants and needs.

Masturbation Effects on muscles build up

According to science Testosterone is known to help build muscles because it assists the muscles in synthesizing protein. Research shows that short periods of abstinence may cause noticeable spikes in T levels. Refraining from masturbation or sexual activity for about seven days before a workout may help you build muscle somewhat faster.