Can't get rid of that extra fat around your thighs and butt? Fret not. When you do squats correctly, you engage your entire lower body and your core. Squats are one of the best bodyweight exercises to burn fat from the thighs and glutes, and get your lower body in shape in no time. Squats are popular amongst bodybuilders and athletes, because they work (and how)! Once you get accustomed to the regular type, you can alter the speed, maximise the reps, try new variations like jump squats, barbell squats, pistol squats and challenge yourself.
While it's great to be determined to achieve your goals, don't be too hard on yourself if you slip up once in a while. With all the willpower in the world, life can still throw up some serious temptations to knock you off course. Accept that this will happen and that it’s not the end of the world – or the end of your diet. Get straight back on track and don’t let the slip-up make you lose sight of the progress you're making. Hopefully, you'll learn from it and can lessen the chances of it happening again.
This may be the most worthwhile reason for exercising there is. Studies have shown how people who exercise are at a significantly reduced risk of developing dementia like Alzheimer’s disease. And even for people who start exercising relatively late in life, brain volume can actually increase over time, as can scores on memory tests, compared to people who don’t exercise (their brains shrunk over time, which is normal part of aging).
Exercise can have a number of emotional benefits. Stress can be caused by elevated levels of the hormones cortisol, adrenaline, and norepinephrine. Exercise lowers these hormones, and increases serotonin, otherwise known as the happy hormone, which helps reduce stress. Working out can help keep depression and anxiety at bay. Plus, coping with mood disorders that are often associated with stress can be a little bit easier when you are in good physical shape.
Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.
Training with weights (or using your body weight to exercise) improves the function of your muscles and helps keep your bones strong and healthy. Physical activity can increase bone mineral density and helps to maintain strong bones. As you get older, you can start to lose muscle and bones density but you can help to prevent this by exercising regularly. Maintaining good muscle and bone strength throughout life is really important to help prevent injury, falls and fractures and to prevent osteoporosis. This is especially important as you age. But if you already have osteoporosis, weight-bearing exercise such as walking or exercising with weights is very helpful.
Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
Why: The battling ropes may have been labelled as another fitness fad, but there's method to the noisy twine-slamming in the corner of most well-equipped gyms. The Journal of Strength and Conditioning Research found that ten 15-second bursts of battle ropes upped participant's heart rate to 180 BPM – the same as cycling or an all-out full-body sprint.
Regular exercise is an important part of a healthy lifestyle. Study after study shows the benefits it can have. Regular exercise help you manage your weight and reduce your risk of developing diseases and can also help prevent and treat mental health problems. It can boost your wellbeing and mood, and is a great way to unwind from the stresses of life.
Thanks for the great article. I always knew that eating the right balanced diet is the key to losing weight and that’s how I was able to get some good results. I have recently decided to lose some weight and I was able to succeed too due doing research on these foods. What also really helped was reading “The Fat Burning Kitchen”. I am sure it will provide tremendous value to anyone who is looking forward to losing some weight by eating the right kinds of food. You can check it out here: http://bit.ly/2nnzWjV
Be sure to maintain a healthy, balanced diet alongside exercise. This is not just important for your general health, it helps you recover after exercise. Cutting out certain food groups, such as carbohydrates, or eating too much of one food can cause more harm than good. There are many ‘fad’ diets offering a ‘quick win’, but the key to long-term weight management (and, therefore, good health) is balance.