Search Weight Loss Topics:

Page 739«..1020..738739740741..750760..»

Home » Page 739

Ajwain, or carrom seeds, contain an essential oil called 'thymol' which aids the functioning of the digestive system and counter the side effects of a bad diet. Secondly, it also promotes better absorption of nutrients from the food you take, which could potentially speed up weight loss and provide their own health benefits as well.

Regular consumption of ajwain also works to cut down on toxins from the system and boosts your metabolism. This takes care of unregulated fat stored up in the stomach and recharges you, which could help you burn more calories in a short time. There are also some who claim that ajwain could help you lose upto two kilos in a month's time if used correctly!

While one can always include ajwain in recipes and make yummy paranthas, one way to speed up weight loss is to have it in the form of teas. Here are two ways to have it:

Read more:
Weight loss: Try this unique ajwain concoction to lose weight - Times of India

Read More..

I want to lose weight so I will eliminate the fatty foods from my diet and refrigerator.

Thats usually our first attempt towards a healthier life but its not the most efficient one because fat is not the enemy.

While fat may contribute to weight gain, it is one of the foods to eat for weight loss. Our body needs healthy fats to survive and function properly. They are the building blocks of our brain, hormones and nervous tissues. So dont make the mistake of giving it up.

Dark chocolate can help flatten your belly. It contains the highest percentage of pure cocoa butter which takes longer to digest. This helps you feel fuller for longer.

Go nuts with a variety of nuts and seeds because polyunsaturated fat present in them activate genes that reduce fat storage, control stress and blood pressure, reduce inflammation and improve insulin metabolism.

Nut butter like peanut and almond butter have similar benefits as dry fruits but not when they are packed with sugar and hydrogenated oils. So make sure your peanut butter has natural and nutritional ingredients.

Just because its pure fat, doesnt mean its bad. These cold-processed oils are rich in cancer-fighting polyphenols and heart-strengthening monounsaturated fats.

They help in lowering your BMI. Another reason to drizzle them on our salad: they may increase blood levels of serotonin, a hormone responsible for mood swings and wellbeing.

Cheese is an excellent source of protein, calcium, minerals, vitamins and fatty acids. It helps in slowing down the absorption of sugar and carbs. This leads to consistent energy levels and better brain functioning.

Nutrients in cheese are indeed good for us, just make sure its real like ricotta, goat cheese and not processed.

The fat stored in our body provides energy to protect our vital organs during the times of starvation. It keeps us warm and prevents injuries. Not all fats have similar benefits but some are healthier than the others.

Polyunsaturated fat is found in certain types of fishes such as salmon. Nuts and seeds provide omega-3 fatty acids. Consuming these foods can reduce the risk of cardiovascular disease and certain types of cancer.

Monounsaturated fat mostly comes from plant sources like almonds and avocados. They can decrease cholesterol in the blood.

Saturated fat and trans fat are mostly responsible for an increase in our health problems.

Healthy fats target the main problem we face while following a diet. So you should eat more fat to lose weight.

Fatty foods take longer to digest so we feel fuller for longer. This also helps in eliminating snack cravings.

Everything tastes better with butter and olive oil so go ahead and drizzle some of it on your meal. Fat also helps our bodies absorb fat-soluble vitamins from vegetables which makes our meal more satisfying and delicious.

As crazy as it sounds, fat helps the body burn fat. So you need to eat fat to lose fat.

Our body needs the energy to burn fat and maintain its metabolism. So until it has enough protein, fats and carbs, it will not burn fat.

Most fat we consume turns into energy that helps in boosting metabolism and increases the rate at which our body burns fat.

If you consume good fats frequently and exercise, most of the energy is used in building muscles and maintaining muscle mass as we age.

Its a two-way street. When we give our body what it needs, it happily fulfills our demands. So find healthy ways to add all nutrients in your meal and let us know if it helps you feel fuller.

Explore more

Photo: iStock (Main Image)

Read this article:
5 High-Fat Foods To Never Give Up When Trying To Lose Weight & Why - MensXP.com

Read More..

WHETHER it's to keep up with the kids or to feel better on holiday, most people will decide they want to lose weight at some point.

But with the darker winter evenings drawing in, it can be more tempting to cosy up in front of the TV with a hot chocolate or a slice of cake.

1

While the motivation to fling off the duvet and go bust a gut in the gym may be running thin, it's not the only way to achieve your weight loss goals this winter.

And with the threat of a second coronavirus wave seemingly around the corner, there's never been a more important time to lose weight.

Here, Julia Westgarth, the head of programme at WW (formerly Weight Watchers) has shared six ways you can keep healthy this winter....

For many people, having strong community support is essential to help them work towards and maintain healthier habits.

This could be family or friends but could also be a case of finding like-minded people digitally.

There are so many social experiences and events online for WW members alone including the in-app community, Connect - and social media can be a great way to keep in touch and share your journey with others too.

Research shows us that tracking our weight, what we eat, and how we move are some of the most effective ways of maintaining health long-term.

And its also a great way to mindfully check-in with yourself to see how things are going.

Think about tracking as a tool to increase your awareness and learn - rather than to score how youre doing and this will feel much more motivating and help you to continue.

When people track flexibly (versus focusing on every little step or bite of food), they track more consistently, so find methods that work for you, like taking fun pictures of your food or daily voice notes.

Focusing solely on the negative wont help right now.

For example, try to stop telling yourself that youll never make progress when you cant go to the gym.

This will make you more frustrated and doesnt change the outcome.

Instead try to accept it and find alternatives such as an online class that youd never try in person.

Reframing your thoughts can also help.

Instead of thinking Im forced to stay inside, think Im doing this so I can stay healthy this will help you regain control and stay positive.

Theres an obvious and immediate need to find new and different ways to keep our health on track, but use this as an opportunity to introduce habits thatll fit seamlessly into your life in the long-term.

This could be taking an online yoga class before work or making sure you eat a healthy breakfast.

Establishing new habits can take time, so by taking action now you could achieve your healthy goals quicker than if you wait until new years resolutions.

Your way is the right way, and there is no one-size-fits-all approach to being healthy in all aspects of your life.

Be active and proactive in ways that feel good and get you thinking positively, and dont be afraid to experiment.

Have you always planned to work out in the evening but find the sofa calling after a day at work? Perhaps give early mornings or lunchtimes a go.

Find yourself going hungry between meals? Perhaps try eating little and often instead.

Find it hard to switch off? Perhaps try turning off devices for a few minutes every day.

Its easy to say that wont work for me, but you wont know until you try.

KNOW THE SIGNSThe 6 signs you're one of 23 million Brits at risk of heart problems

FOOD FOR THOUGHTEat to beat bowel cancer - study finds key nutrients slash risk of disease

Recipe

BATCH IT, DON'T CATCH ITHelp your body fight Covid with Batch Lady's healthy eating plan

DIY DIETDIY jobs that help you lose weight... from painting to building furniture

Exclusive

WEIGHT TO GOOver 100k free NHS fat-fighting classes are up for grabs for overweight Brits

Although its important to remember that not all health management services are created equal, the fact there are so many goes to show that youre not alone in needing help.

There are so many factors at play that impact your ability to lead a healthy, well-balanced life.

If you dont know where to start or what works for you, look for a service like WW that provides a range of support from fitness content, tracking, recipe inspiration, a 24/7 community and rewards to keep you motivated.

More here:
Weight Watchers boss reveals 6 ways to lose weight and keep healthy this winter - The Sun

Read More..

CELINE Dion has made headlines for her slimmer frame in recent years.

While the singer's transformation has received a mixed response from fans, Cline insists she is feeling "strong and feminine".

3

Cline Dion, 52, is most famous for her unbelievable singing talents.

But the superstar singer has been seeing the conversation about her appearance take up more headlines in the past few years.

The Because You Loved Me hitmaker has been looking noticeably slimmer following the death of her husband Ren Anglil in 2016.

However the exact amount of weight she has lost over recent years has never been confirmed.

3

Talking to The Sun's Dan Wootton about her approach to fashion and health since the death of her husband Rene, Celine explained: "Im doing this for me. I want to feel strong, beautiful, feminine and sexy."

And as for criticism of her slimmer frame, Celine added: "If I like it, I dont want to talk about it. Dont bother. Dont take a picture. If you like it, Ill be there. If you dont, leave me alone."

The star also stated she has been dancing and training with her stylist and close friend Pepe Munoz.

3

Cline Dion has previously denied claims that she has an unhealthy diet.

She admitted to The Guardian: "I'm not anorexic. It pisses people off that I am thin and I don't make any effort."

But the singer continued: "I have been thin all my life. Nobody in my family is overweight."

Meanwhile, she also credited her life as a performer for her slim frame.

She explained to People magazine: "Dancing has been in my DNA all of my life. Its a dream. And so hard!

"I do [ballet practice] four times a week. People say, 'Shes a lot thinner' but Im working hard. I like to move and [weight loss] comes with it."

CELINE'S SADNESSCeline Dion heartbroken as TV star mum dies surrounded by her family

DION ALL GONECeline Dion sells out two huge dates in Dublin's 3Arena next year

TICKET SCRAMBLEHow much are Celine Dion Dublin tickets, when is presale and general sale?

POP LEGEND IS COMINGCeline Dion announces two September 2020 dates at Dublin's 3Arena

DUBLIN GIG?Celine Dion fans reckon singer coming to Dublin soon after cryptic tweet

Fans have expressed concern that the star might have lost a bit too much weight, with some commenting on her Instagram pictures to share their thoughts.

Hundreds of comments poured in largely reiterating the same point: that Cline looks very slim.

One wrote: "She looks so fragile."

Another added: "Celine, you are too skinny."

While one fan mused: "Ive never seen her look this skinny."

Read the original here:
Cline Dion weight loss how did the singer lose weight? - The Irish Sun

Read More..

Increase your daily number of steps

We walk while doing daily chores in the house. You can increase the steps by parking your car at the farthest spot, walking to the grocery store and taking your dog for a walk. You can also increase your daily steps by simply walking while talking on the phone.

Do some stretching while watching TV

We all love to relax on the couch while watching our favourite series. But what if we told you that stretching while watching TV can help increase your NEAT. All you have to do is simply sit on the floor and stretch out your legs, shoulders, back and hands while enjoying your favourite TV show.

Get a standing desk

Though the number of calories burned while using a standing desk versus sitting desk is not huge, but you are more likely to move around while you work on a standing desk as compared to sitting down.

Many people have even claimed that they got relief from back pain by switching to a standing desk.

Cooking at least one meal for yourself

By cooking, we obviously don't mean just throwing something in the microwave. If you do proper cooking (from raw material), you can burn around 200 calories per hour. And an extra 75 calories for cleaning up afterwards. The benefits of cooking on your own are not just limited to this, you get to eat a healthy and nutritious meal too.

Fidgeting

Activities that involve repeated tapping of fingers, playing with rings, bouncing of legs and other small movements of hand and feet, impatiently or restlessly, come under fidgeting.

Spontaneous physical activities can increase your energy expenditure and control body weight.

According to a report in the American Journal of Clinical Nutrition, energy expenditure of 24 individuals was measured while resting, standing, sitting, walking and fidgeting.

It was found that fidgeting increased energy levels substantially, which contributed to weight loss.

Gardening

Gardening uses a lot of energy. Planting, digging holes, uprooting, mowing the lawn can increase NEAT levels.

45-60 minutes of gardening daily can help in maintaining body weight, especially in the middle-aged people.

Continue reading here:
Weight loss: Lose weight by increasing your 'NEAT' without doing intense exercising - Times of India

Read More..

A WEIGHT Watchers leader from Malvern is celebrating clocking up 25 years of helping people across Worcestershire lose weight. Julie Baker, who first moved to Malvern 29 years ago, originally joined to lose four stone. Since then, however, she has become a group leader and helped thousands of people in Worcester, Pershore, Churchdown and Malvern lose weight. She said: As you can imagine I have seen many changes and innovations over the years with WW, all of them aimed at helping members become a much better version of themselves. To this day I still get so much pride and satisfaction from helping and watching members achieve their own personal wellness journeys. Two people who have been helped recently by Mrs Baker are Alison Palmer and Sami Heath, who have lost 175lbs (12.5 stones) between them. Mrs Palmer went to Mrs Baker for help in June last year as she suffers from an auto-neurone condition and osteoarthritis. Her medical team suggested steroids, painkillers, hydrotherapy and crutches, but 47 year-old Mrs Palmer instead joined Mrs Bakers Worcester workshop. Since joining the group, Mrs Palmer has lost seven stones in 14 months, dropping from 18.2 stones to 10 stones 12 lbs She said: I am incredibly grateful to Julie for helping me turn my life around. Amazingly, I can now do a little exercise within my limitations and I enjoy walking. I also enjoy cooking and all the family partakes in healthy meals, the recipes to which I source through the WW app. Mrs Heath, 53, has dropped from 15 stone 10lbs to 10 stones 5lbs . She said: Julie is an amazing coach. She has the knack of saying all the right things to motivate you and keep you going on your journey. I joined just over a year ago having walked past a shop window and shuddering at what I saw staring back at me. Julie guided me from my eating habits of takeaways, no breakfasts and massive portions to a healthy, more satisfying way of eating. My terrier is also grateful to Julie as he now has lots more walks as I go for my daily exercise with him. Mrs Baker added: Overall it has been an amazing journey. For me, WW has always been about family and community. Ive been lucky enough to see my members have their own families and even watched their children join as well. All in all it has been a privilege to support the people of this local community to lose weight and I am looking forward to the next 25 years.

Read the original here:
Julie celebrates 25 years of helping others lose weight - Worcester News

Read More..

Burning fat is the key to slimming down, getting healthy and achieving fitness goals. Its important not only to ensure that our bodies carry less fat externally, but also to minimise the visceral fat. This is the fat that builds up around key organs in the body, such as the heart, and can cause life-threatening conditions.

For many people, burning of fat is a challenge. It takes time, commitment, and discipline. But there are a number of things you can do to burn fat faster and stay healthy and safe. Its important not to crash diet or

1. Take up strength training

Strength training builds lean muscle mass quicker than any other kind of exercise. This is because it requires your muscles to contract against varying degrees of resistance, which builds up their strength. Strength training usually consists of weightlifting on a regular basis to increase the strength of muscles over time.

This kind of exercise has myriad health benefits and is particularly effective in burning fat. One study shows that strength training combined with aerobic exercise over a three-month training period reduces body fat much faster than just aerobic exercise.

You dont have to immediately lift weights to get benefits from resistance training. There are various pieces of gym equipment that also work to build lean muscle, or you can do bodyweight exercises.

2. Eat a diet rich in protein

Diets with more protein in them make it easier to burn fat. This is partly because they help to supress the appetite. High-quality protein should be incorporated into your diet, and carbs cut right down. Studies show that this kind of diet can help to build lean muscle mass and boost your metabolism while youre losing weight.

The kinds of protein-rich foods you should include in your diet are eggs, seafood, dairy products, legumes and lean meat. Stay away from too much red meat as this can adversely affect your cholesterol levels. Instead get more protein from supplements or from vegetables and dairy.

3. Get enough sleep on a regular basis

If youre not sleeping consistently well, this can impede weight loss. There are various scientific studies linking weight loss and sleep patterns. One that monitored around 70,000 women found that those show sleep for five hours or less on a regular basis are far more likely to gain weight. The optimum amount of sleep is at least seven hours every night.

Poor sleep can contribute to the hormones in our body that regulate appetite, which mean people eat more and are at a higher risk of being overweight or obese. To improve your chances of getting a decent amount of sleep, cut down on caffeine and try leaving your phone or tablet in another room. Cutting down on electrical devices can help the quality and quantity of your sleep.

4. Include healthy fats into your diet

Many people still find this a sticking point as it seems counterintuitive but eating more of the right kinds of fats can help you to lose weight. This is because fats take longer to digest and therefore increase feelings of fullness.

Research shows that a Mediterranean style diet is good for curbing the appetite and helping people lose weight. This diet is rich in olive oil, oily fish and nuts, all of which help people to eat less and maintain a lower weight.

You do need to cut out trans fats, however. These are the bad fats, and demonstrably add to belly fat and waistline. Healthy fats include nuts, seeds, avocados and coconut oil. However, all fats are still high in calories so you must moderate the amount you consume even of the healthy fats.

5. Take high-quality fat burning supplements

Fat burning supplements can help to lose weight faster, but you must always make sure you consume high-quality fat burners made with natural ingredients. They should be taken as part of a healthy, balanced diet that is higher in quality protein and lower in carbs. They should also be taken by people who are exercising regularly to have the greatest impact.

Supplements should not be seen as the solution to losing weight, but as part of a consistent plan that includes exercise and a balanced diet.

6. Swap your drink choices

Drinks that contain sugar are easy to ingest without thinking. Fruit juice, squashes and carbonated drinks are generally loaded with sugar and give very little nutritional benefit. Similarly, alcohol is full of sugar and can encourage you to ditch the diet and overeat.

Limiting sugary drinks and alcoholic drinks will help to minimise body fat. Swap them for plenty of water or unsweetened tea. Studies show that there can be a weight loss benefit to drinking half a litre of water before meals, so that could be worth including in your daily routine too.

7. Do more cardio

Aerobic or cardiac exercise covers any activity that specifically targets the lungs and heart. Building in regular cardio to your daily life is one of the best ways to increase weight loss and fat burning.

As stipulated earlier, it should be combined with resistance exercises for maximum effect. Studies show that cardio can decrease belly fat and overall body fat while helping to increase muscle mass. Most research supports up to 300 minutes of moderate to vigorous cardio every week, which breaks down to between 20 and 40 minutes every day. Examples of ideal cardio activities include cycling, walking, running, and swimming.

These are just some steps can take to help you burn fat, lose weight and build lean muscle mass. All of these things will help you along your way and increase the chances of reaching your goals, and they will also improve your overall physical and mental health.

If youre just starting out on your fat burning journey, take it slowly and incorporate more steps as time goes by. This should be about incorporating good habits for life, so it pays to do so gradually and thoroughly. We should all be aiming for a long-term healthy lifestyle rather than just a quick fix.

Every minor change you make to your everyday lifestyle can really add up and benefit you overall. Above all, ensure your diet is nutritious and balanced and that you are including appropriate supplements to get everything you need to feel and look as healthy as possible.

Go here to read the rest:
Top 10 Supplement Reviews on 7 ways to burn fat as fast as possible while staying healthy - SWNS Stories

Read More..

People who follow the carnivore diet eat only meat and other animal-based foods.

This article reviews the foods that are allowed in the carnivore diet and explains how to follow the diet, including a 5-day sample menu.

It also reviews the risks and drawbacks of the diet and asks whether or not it has any benefits.

The carnivore diet consists almost exclusively of animal-based foods, such as meat, fish, eggs, and low lactose dairy. A person following the diet may also use honey, salt, pepper, and zero-carb seasonings.

Other foods such as fruits and vegetables, grains, high lactose dairy, sugars, and plant-based oils are completely excluded from the carnivore diet.

Similar meat-heavy diets, such as ketogenic and Paleolithic diets, limit carbohydrates but do not exclude them altogether.

Dietitians often refer to such diets as low carb, high fat (LCHF) diets, whereas they would categorize the carnivore diet as an animal-sourced foods (ASF) diet.

The carnivore diet is based on the controversial theory that human ancestors long ago ate diets rich in meat. It assumes that human bodies function best when fueled by high levels of protein and fat.

One high profile advocate of the carnivore diet is Shawn Baker, a former orthopedic surgeon.

On his website, he shares some success stories of followers of the carnivore diet. They claim that the diet has benefits such as weight loss, better health, and pain reduction.

However, there is no scientific evidence to back up any of these claims.

In 2017, the New Mexico Medical Board revoked Bakers medical license, citing concerns about his competency.

Advocates of the carnivore diet claim that it has numerous health benefits and helps optimize the bodys natural functions.

Its proponents claim that it can improve:

Many people who decide to try the carnivore diet want to lose weight.

According to an article in the European Journal of Nutrition, low carb diets work on the principle that reduced blood sugar levels cause the body to enter a state of ketosis, or fat burning. This is thought to lead to weight loss.

However, it may be that the carnivore diet works for weight loss in the same way that many other diets do by excluding certain unhealthful foods.

Because the carnivore diet excludes carbs, followers should not eat unhealthful foods such as cakes, pastries, fries, or cookies.

Any healthful eating plan will advise against eating calorie dense foods such as these, which have very little nutritional value.

Cutting them out is likely to encourage weight loss and overall health gains, regardless of whether or not a person follows an animal-based diet.

The restrictive nature of the carnivore diet leaves entire food groups out of a persons diet, thereby excluding most of the vitamins, minerals, and micronutrients they provide.

Vegetables, fruits, and grains contain fiber, which is essential for healthy digestion. Research has found that dietary fiber can also protect against colon cancer and colorectal adenoma.

According to some other research, eating red meat and processed meat is associated with an increased risk of coronary artery disease and diabetes.

A further health risk may stem from the type of meat that a person eats.

For example, some meats are high in saturated fat, which can raise cholesterol levels in the blood. Research has found that eating a lot of saturated fat over the long-term can increase a persons risk of coronary heart disease.

For people with chronic kidney disease (CKD), following a high protein diet might be especially damaging.

Studies have suggested that limiting protein intake in people with CKD can slow the progression of the condition and delay the need for dialysis therapy.

Limiting variety in the diet could also be particularly dangerous for pregnant or lactating people, whose nutritional needs are unlikely to be met by an ASF diet.

Other unpleasant side effects of ASF and LCHF diets include constipation, headaches, bad breath, and flatulence.

Followers of the carnivore diet vary in what they allow themselves to eat. The core rule of the diet is that a person can only consume foods from animal sources.

At one end of the spectrum, some people eat one type of meat only. At the other end, people include a variety of meat and certain dairy products in their diet.

The following sections will look at which foods to include and which foods to avoid.

A person following the carnivore diet might consume:

Some followers also consume salt, pepper, and other seasonings that do not contain carbs.

Honey is not allowed in a strict carnivore diet, but some proponents include it because it comes from an animal source, despite being high in glucose.

Any foods that do not come from animal sources are excluded from the carnivore diet. These include:

For people who wish to try the carnivore diet, here is a 5-day sample menu:

The carnivore diet may be popular, but it is an extremely restrictive eating regimen with no scientifically supported benefits.

It may produce fast results such as weight loss, but many people will probably find it difficult to stick to over the long-term.

Excluding entire food groups as part of the carnivore diet might lead to malnutrition.

People interested in trying a high protein diet may want to consider a Paleolithic and ketogenic diet instead.

Proponents of these diets claim that the benefits are similar to those of a purely carnivorous diet. Paleolithic and ketogenic diets also have fewer restrictions and have several potential science-backed health benefits.

Go here to see the original:
Carnivore diet: Definition, benefits, and risks - Medical News Today

Read More..

Admittedly, 'how to gain weight' is not as popular of a topic as 'how to lose belly fat', yet there are still quite a few people who struggles to increase muscle mass, regardless how much they eat. Not being able to put on weight can be just as frustrating as trying to lose weight, but following our handy weight gain tips, you can nudge your metabolism in the right direction.

The basic concept is fairly straightforward: in order to gain weight, you need to maintain a positive energy balance by supplying your body with more calories than you expend. The actual process can be a bit more difficult than this and involves close monitoring of food intake and tracking workouts too.

Here we'll try to share some tips that might help you get out of the weight gain rut. Some of them will be related to nutrition of course but if you would like to gain weight the right way and also build muscle in the process, you will have to pay close attention on your workout regime too.

IMPORTANT: If you are underweight, have any underlying medical conditions or eating disorders, please consult your doctor first before you apply any changes to your diet. The below tips are more suited for people with fast metabolism who are otherwise healthy and by no means to be taken as medical advice.

The main reason why many people fail to gain weight is the lack of perseverance. Mark Twain once said: "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Most people who struggle with gaining weight have started the process numerous times but never sticked with any diet and/or workout plan for long enough for it to show results.

Another reason might be not knowing just how many calories certain food items contain and not eating enough despite 'eating loads' of food. It is worth tracking your food intake, especially at the beginning, using free apps like MyFitnessPal until you learn roughly how many calories and what macronutrient are in certain food items.

Thirdly, you must keep in mind that a calorie is not always equal to a calorie. One calorie from a broccoli will fuel your body differently than one calorie from fries. Carbohydrates in general take less effort for the body to break down and even the temperature of the food you eat can determine how easily your body can digest it (cold, fibrous food takes more energy to digest).

Ember Biltong Original Flavour Beef Jerky (10x28g) | Buy it for 19.99 at Amazon[Per pack] Protein: 16 grams | Fat: 1.3 grams | Sugar: 0.2 gramsThe Ember Biltong has virtually no sugar and uses the "best British and Irish beef". Ember claims they "carefully select joints of topside beef ethically sourced from traditional hard-working farms." The Ember Biltong is air dried, which is a slower process and involves less sodium, making this lightly seasoned beef-snack all the more healthier.View Deal

(Image credit: Gousto)

Let's say your basal metabolic rate is 1,900 calories: that's the amount of calories your body burns in order to sustain itself. If you move a single muscle a day you will burn more than this amount. Walking to work can burn plenty of calories, not to mention all the other small activities you might do throughout the day.

Let's say you need 3,000 calories a day to put on weight. sounds like a lot, right? One way to tackle this increased calorie intake is to increase food intake frequency and eat 5-6 smaller meals a day as opposed to having three 1,000-calorie meals.

If you are planning on eating five meals a day, meal prep can also come in handy. Ideally, you want to eat food that you cooked/prepared yourself but we admit that might be a bit too much effort for some. Regardless, you should still plan ahead and at least roughly assemble the food you are planning on eating throughout the day tomorrow.

In case you are concerned about putting on loads of fat in the process, a 2017 study found that " an increase in the eating frequency can also be correlated with an increased prevalence of normal BMI individuals provided adequate physical exercise", meaning that eating more frequently could help maintain a normal BMI level.

Fitbit Aria Air Smart Scale | But it for 49.99 at AmazonIt might not be the most advanced smart scale on the planet but the Fitbit Aria Air is worth a look for one reason: it's a Fitbit product, meaning it feeds information into the fitbit ecosystem and especially in light of the release of the new Fitbit Sense, the more body metrics you can feed into the Fitbit App, the more accurately you can monitor your wellbeing. Not to mention the Aria Air is not particularly expensive either.View Deal

Today's best Fitbit Aria Air deals

Fitbit Aria Air Smart Scale

(Image credit: Getty Images)

Carbohydrates are important for muscle building but the other two macronutrients, namely protein and fat, are equally as important when it comes to gaining weight. Fatty food will make you feel sated for longer and food with higher fat content tend to taste better too.

Fatty foods you should include in your diet are oily fish, such as salmon and mackerel, nuts (e.g. Brazil nuts), avocado, butter, heavy/double cream, dark chocolate, olive oil and eggs. Most of these are also high in protein so by eating them, you will be killing two birds with one stone.

Talking about protein: protein is essential for muscle building and recovery and you will need to eat more than you'd think to aid weight gain. According to the International Society of Sports Nutrition, "for building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals".

The paper goes on saying that "higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods", meaning you will have to up your protein intake once you started increasing muscle mass.

It is advised to have at least 20-30 grams of protein with each meal if the plan is to eat five times a day. Protein should be supplied from a variety of sources including green leafy vegetables, fish, lean meat, eggs etc.

Alternatively, you can also consider supplementing protein and have the best protein powder shakes and the best protein bars / best jerky as snacks throughout the day.

(Image credit: Casio)

One of the main reasons why you might not be gaining weight and particularly muscle mass is the lack of resistance training. If you are after muscle growth, you need to stimulate that muscle growth by training the muscles often. How often?

A 2016 systematic review and meta-analysis concludes that "the findings indicate a graded dose-response relationship whereby increases in resistance training volume produce greater gains in muscle hypertrophy", meaning, quite simply, that the more you work out, the muscular you will get.

This might sound self-explanatory to some but also contradictory to basic bodybuilding principles, namely that resting is almost as important tas the training itself. Just to reiterate, resting is important but resting muscles doesn't necessarily mean not training at all.

Finding a balance between training as often as possible without injuring yourself is paramount. The type of resistance training is up to you but don't fall into the trap of only tracking calories. Even the best running watches and best heart rate monitors can't track muscle activation and by tracking workouts with them, you can easily end up focusing only on burning calories.

What you want to do is the complete opposite: maxing out of workouts that increase strength but don't burn calories. Sure, you should still do some cardio: it's great for heart health and to maintain/improve the cardiovascular system, but try limiting the duration of cardio and let the bulk of your workout be anaerobic movements.

Check out our how to build muscle guide to find out more.

(Image credit: Huel)

As well as having the occasional protein shake, if your plan is to bulk up a bit and build functional muscle mass, there are other two supplements you might want to consider taking: mass gainer and creatine.

The best mass gainers have loads of calories in them, yet they come in an easy-to-consume powder form so it's easier to stomach one or two servings a day. Better still, weight gainers are most usually low on fat and sugars, compared to the amount of calories they contain.

Creatine, on the other hand, is the bodybuilding industry's best kept secret. According to Healthline, "studies show that [creatine] can increase muscle mass, strength and exercise performance." In another 12-week study quoted by Healthline in the same article, "in weightlifters, creatine increased muscle fiber growth 23 times more than training alone. The increase in total body mass also doubled alongside one-rep max for bench press, a common strength exercise."

Creatine is also cheap and you won't need to take industrial amounts either for it to be effective. 3-5 grams creatine monohydrate a day is enough for most adults.

Today's best gym & fitness deals - stock checked every 30 minutes

Yoga Mad Hi Density Foam Yoga...

DUQA 5D Diamond Drawing DIY...

Marcy Recumbent Exercise Bike...

Exerpeutic Folding Magnetic...

2-24 Kg SelectTech Dumbbells...

Yogamatters Sticky Yoga Mat...

York Fitness 20 kg Cast Iron...

Kask Mojito Sport Road Helmet...

Grenade Carb killa High...

See original here:
How to gain weight and increase muscle mass: pack on weight easier following our mass gaining tips - T3

Read More..

Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss.

More recently its become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength.

When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.

What is less obvious, however, is that after weve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) though more commonly known as the after-burn effect. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.

The extent and duration of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet. Longer-lasting exercise that uses multiple large muscles, performed to or near fatigue, results in higher and longer-lasting after-burn.

High-intensity interval training (HIIT) and high intensity resistance training are most effective at elevating both short and long-term after-burn. The reason HIIT-type exercises are thought to be more effective than steady-state endurance exercise is because of the increased fatigue associated with HIIT. This fatigue leads to more oxygen and energy required over a prolonged period to repair damaged muscle and replenish depleted energy stores. As such, resistance exercise is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the after-burn effect.

Resistance training can also be effective for long-term weight control, too. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the bodys preferred energy source at rest.

Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time. A review of 18 studies found that resistance training was effective at increasing resting metabolic rate, whereas aerobic exercise and combined aerobic and resistance exercise were not as effective. However, its also important to control calorie intake in order to lose fat and sustain fat loss.

Resistance training exercises should engage the largest muscle groups, use whole body exercises performed standing and should involve two or more joints. All of these make the body work harder, thereby increasing the amount of muscle and therefore RMR. An effective resistance training programme should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough that you feel challenged during your workout.

The most effective way of doing this is using the repetition maximum method. For the purpose of fat loss, this should be performing between six and ten repetitions of an exercise with a resistance that results in fatigue, so that you cannot comfortably do another full repetition after the last one. Three to four sets, two or three times a week for each muscle group is recommended.

The repetition maximum method also ensures progression, because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth repetition. Progression can be achieved by increasing the resistance or intensity so that fatigue occurs after performing fewer repetitions, say eight or six.

Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Combining it with a healthy diet will only further increase the loss of excess body fat and may also provide other positive health benefits.

Follow this link:
Resistance training: here's why it's so effective for weight loss - The Conversation UK

Read More..

Contact Us Today

Page 739«..1020..738739740741..750760..»

Home » Page 739