How Much Should I Eat Per Day To Lose Weight Safely?

In order to lose weight safely, you should eat about 10 calories per pound of body weight. So if you weigh 140 pounds, you should eat about 1400 calories per day to lose weight.

Of course, if you’re working out daily and you’re burning about 500 calories through your workout, you will add 500 calories to your daily calorie intake. So in this case, a 140-pound women should eat about 1900 calories per day.

But if you want to lose weight safely, you can’t just eat any kind of foods until you get those 1400 calories and then stop eating. You need to know what kind of foods are good for your body and for your goal. You need to know how many fats, proteins and carbs you need to eat in a day to get those calories in and to lose weight safely.

How To Lose Weight Safely

Here is how you can calculate your fat, carbs and protein intake for a day, if you want to lose weight safely:

  • 0.4 grams of fat per pound of body weight. If you weigh 140 pounds, you should have about 56 grams of fat within your daily food intake.
  • Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 140 pounds, you should have about 140 – 210 grams of protein within your daily food intake.
  • 1 gram of carbs per pound of body weight. If you weigh 140 pounds, you should have about 140 grams of carbs within your daily food intake.

So if your body weight (in pounds) is noted with W, here is the math behind a safely weight loss (all number are for one day only):

  • CALORIES = W x 10
  • FAT = W x 0.4 grams
  • PROTEIN = W x 1.5 grams
  • CARBOHYDRATES = W x 1 grams

Here is a table you need to lose weight safely, with all the math done for you.

Now that you know how many calories you should eat in a day, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories (even 1000 calories), depending on the intensity of the workout you’re performing.

Healthy-Weight-Loss-Formula

Source :fiitessplus.com

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Workout Secrets Your Personal Trainer Won’t Tell You

Hiring a personal trainer seems to be the best way to tone your body and get in shape. Personal trainers are motivating, they encourage you to work hard. They keep a check on your exercising habits. They suggest you a workout schedule that will suit you. Although your personal trainer might charge you a high figure for all the personal attention, you might feel it is worth the money.

You might also face situations, where you feel that your workout is not optimum. Even though you give your 100 percent, you do not see your body reacting the way it should. It might be due to some workout secrets your personal trainer won’t tell you. So, here are some important tips you can keep in mind to improve your fitness regime and get in shape.

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Workout Secrets Your Personal Trainer Won’t Tell You

1. No Yoga and Pilates for Weight Loss: Yoga and Pilates are good to build core strength, but they are not useful, if you want to shed those extra pounds. If you want to lose weight and burn your fat, then opt for Strength training , aerobic exercises like running, swimming, etc.

2. No Workout on Empty Stomach: It is very important to eat something before you start working out. You can have a small portion of food containing carbohydrates before you hit the gym. This will fuel your workout and energize your body. If you exercise on an empty stomach, your body will not be able to sustain your workout and you will be exhausted in no time.

3. Right Gear: Choosing the right gear for your workout session is very important. Do not wear worn out shoes and random pair of shorts from your wardrobe. Buy a good pair of sport shoes. This will help you in avoiding injuries to your knees and joints, and also keep your feet comfortable during your aerobic sessions. Wear clothes that are efficient in absorbing the sweat from your body.

4. Ignore Texts and Calls: When you are working out, try to concentrate just on your session. Your phone will just break your focus and make you lose your concentration. So, it’s better to keep your phone in your bag.

5. Post Workout Diet: You should have intake of protein after your exercises. Your muscles breakdown during workouts. In order to build your muscles and help them grow, it is essential to provide them with protein after your exercise sessions.

6. Intervals Help: The breaks that you take between your workout session will help you get better results. The breaks taken at regular intervals restore the energy of the body. If your breaks are too long, then it will spoil your momentum.

7. Be Disciplined: You should see that your sessions are regular. Do not be late for your exercises as this wastes your time as well your trainer’s time. Do not be lazy. You have paid for your sessions and so make every minute count.

8. When Not to Attend Sessions: If you are not well and if you have not got enough sleep, then you should stay at home. You do not want to spread the germs, so stay home till you recover from your illness. If you lack sleep, then your body will be exhausted quickly. So, it is best to get adequate sleep to rest your muscles, as you obviously do not want to risk an injury!

9. Verify When in Doubt: If you feel that your body is not showing any results, verify your workout schedule with an expert to see what is not working for you. Maybe, it’s time for you to change your trainer.

10. Moderate Smoking and Drinking: If you want optimum results for your workout, you should regulate your smoking and alcohol consumption. If you wish to detoxify, such a moderation will be very helpful.

The key to a great body is regular exercise accompanied with a healthy diet. Burning your fat and losing that flab may seem an uphill task, but achieving a well toned body may not seem difficult, if you are disciplined and focused. And before I sign off, let me add one more to the above workout secrets – have fun while you exercise and bring variations to your workout regime, which sure enough will make your workout enjoyable.

Source : fiitnessplus.com

 

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How Do you Choose the Best Running Shoes?

Shoe Type

There are two basic types of running shoes: road running shoes and trail running shoes. Most people are just going to need road running shoes, which are good for things like pavement and other packed surfaces with only mild irregularities. You only really need trail running shoes if you are going to be running in very irregular off-road situations with roots, rocks and other things getting in your way.

More important, though, is fit; so if you think you need a trail running shoe but can’t find one that fits your foot properly, go with a road running. There is usually a wider selection of them.

Shoe Size

You may think you know your shoe size, but sizing your feet is way more complicated than you may think. It is made even more difficult by the fact that sizes can vary by shoe brand and even sometimes from one shoe model to another within a brand. That is why it is always best to buy running shoes from a physical store rather than online, unless you are rebuying the exact pair of shoes you bought and loved before.

Also, many people have two different sized feet. You should measure your feet with a Brannock device, the flat metal tool you see at the shoe store, to get the best starting size. Measure both feet and. If they are two different sizes, and…

  • the size difference is less than a half a size, fit the larger of the two.
  • the size difference is greater than a half a size, you might be better off getting two different sized shoes to avoid any foot injuries. This might involve buying two pairs of shoes.

Another thing many people don’t realize is that you aren’t necessarily stuck buying a gender specific shoe. The only real difference is that men’s shoes tend to be wider than women’s shoes. If you are a man with narrow feet, you might try women’s shoes, and if you are a woman with wider feet, you might try men’s shoes and see if you can find a better fit there.

Foot Arch

One of the things you have to know before picking out a running shoe is what kind of arch you have:

  • a high arch;
  • a normal arch;
  • a low or flat arch.

There are a few ways to determine this. One of the easiest is to see what kind of a footprint you leave. When you step out of the shower or pool, for example, take a look at the mark your feet leave. A high arch will leave a print that is very narrow and curved or sometimes doesn’t even have a connection between the heel and ball of the foot. A flat foot will show a print that is wide and straight and show no or almost no missing part at the arch. A normal arch print will look somewhere between those two, the way we picture a perfect footprint.

Pronation

Pronation is another thing that is important to know about if you are serious about finding the right running shoe for you. Pronation describes the movement of our foot when it impacts the ground as we run. During normal pronation, which usually happens with people who have normal arches, our heel hits first and then our foot very slightly rolls inward and the arch flattens to absorb the impact. Unfortunately, not everyone has the perfect foot.

Those who have high arches tend to be underpronators meaning that their foot rolls outward instead of inward. Those who have flat feet are usually over pronators meaning that their foot rolls too much inward.

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What Does it All Mean?

If you determine that you have a normal arch and normal pronation, you have the most options but should stick with a shoe that is made for stability. You should also choose a shoe that has a semi-curved shape as shown by looking at the bottom of the shoe.

If you find that you have high arches, which probably means you also underpronate, you should pick a Cushioned running shoe that is curved.

If you have flat feet, which almost inevitably means that you are an overpronator, you need a Motion Control running shoe that is straight in shape.

Shoe Fit

There is more to shoe fit than just knowing your size. As stated before, always try on running shoes. It is best to try them on late in the day when your feet are at their largest. Bring orthotics if you use them and wear or bring the socks you will be wearing while running. Always try on both shoes because you could have two different sized feet. Then try to walk or even run around a little in the shoes to see how they feel.

If the size you have on feels fine, try a half size larger. One of the biggest mistakes people make is buying shoes that are too small, and they end up with blisters. Keep trying larger sizes until one feels obviously too large. The one before that is usually the one that is your best size. To verify this, check how much room there is between your big toe and the front of the shoe. There should be about a half an inch.

The right shoe for you should feel good right away. It is just a myth that you will have to break shoes in before they feel good.

How Often Do I Need New Running Shoes?

You will typically need new running shoes every 300 to 500 miles of running, which is about 3 to 4 months for regular runners. You need to keep an eye on the soles of your shoes to determine if it is getting close to time to replace them. They will look compressed and worn when it is time.

Unfortunately, the uppers of your shoes might still look pretty pristine by the time it is time to replace your running shoes so don’t look at those as a determining factor. You will probably feel awful throwing out what looks like good shoes, but the soles are what is really important. You don’t want to risk an injury because your shoes have worn out.

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CARDIO VS WEIGHTLIFTING: WHAT’S THE BEST WAY TO GET RID OF FAT?

People tend to associate losing weight and burning fat with cardio exercises. Weightlifting training gets forgotten and judged as one of the lesser priority components in dropping body fat. Now I think it’s safe to say that minute per minute, cardio burns more calories than weight training if you’re working at a respectable level of intensity, however multiple studies have shown that after an effective weight training session, your metabolism can stay boosted from 24 to 36 hours post workout. So which one is best? Well let’s delve deeper:

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Cardio
There are many health benefits from incorporating a staple cardio plan into your training regime: greater lung function, lower resting heart rate, improved heart health and improved recovery to just name a few. The two divided forms of cardio are Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT). As far as burning more calories during activity, LISS actually has a higher calorie burn compared to HIIT. Although HIIT is normally done for shorter bouts of time, it has been proven to burn more calories post workout which will work better for most effective fat burn, greater use of gym time and also a greater challenge compared to its lower intensity counterpart.
Weight Training
Everyone knows that weight training is essential for building muscle, but you could build muscle and drop body fat simply through effective weight training. The more lean muscle tissue you have, the more calories you burn. Just 1 kg of lean muscle burns 50 extra calories a day whereas 1kg of fat will only burn three calories in a day. So there you go, right from the start, the outcomes of weight training already outweigh cardio whilst at rest. You can incorporate many different training programmes, styles, techniques and methods to achieve an extremely effective calorie burn. Methods such as super sets, drop sets, giant sets and rest pause  for example, help raise the core body temperature and recruit more muscle fibres to work, which will require more calories to be burned for fuel.
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Rather than pitch these against each other, can they live in harmony?
I have found in my own experience, that neglecting your cardiovascular system will actually affect your resistance training. A poor cardiovascular system will have consequences when it comes to making gains, causing you to stall.
By incorporating one to two intense cardio sessions into your training regime, you will help your heart and lungs to be more efficient in doing what they need to do in order to progress. Now we all know the feel of that burn sensation when the body is aching and our muscles are shutting down: this is due to the build-up of lactic acid which is a waste by-product of lack of oxygenated blood getting into the muscle cells. It stands to reason that the healthier and more efficient your cardiovascular system is, the more oxygenated blood can be transported through to the muscles, prolonging that build up on lactic acid and allowing you in turn to lift more weight for longer. This will help you in your ability to gain muscle, and as I stated earlier, the more muscle mass you have, the more calories you burn at rest.
As a conclusion, we need to look at how cardio training and resistance training can benefit one another. As an athlete, the stronger and more functional your muscles are, then the greater your abilities will become, which will translate into more creative and advanced cardio training. This will help you build up a stronger heart and lungs which will deliver more oxygen-rich blood through to the muscles. You will then push your body past those plateaus and will continue to make lean muscle gains.
So when you’re looking to get rid of that body fat, focus on building a better and more advanced you! Training like an athlete and focusing on a structured training regime with respected cardio and resistance training will lead to one place: a leaner, stronger, healthier you.
Source: fiitnessplus.com
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4 Essential Reasons Why Choose A Personal Trainer

Choosing a personal trainer doesn’t mean you have no idea about fitness. It doesn’t even mean that you are not motivated enough to do it on your own. Choosing a personal trainer only means that you are taking your training very seriously and that you want to progress in a healthy way, with good exercises that help you work towards your goal, whatever that might be. Here are a few reasons why you should choose a personal trainer.

You Should Choose A Personal Trainer Because…

1. Correct Form

Performing exercises with the proper form is crucial if you want to stay away from injuries, and your personal trainer could give you tips and tricks on the spot to help you improve yours. Maybe you squat and it feels comfortable until you try to add a bit more weight to the bar. Most of us would think that our muscles are just not ready yet, and although that may sometimes be the case, it’s sometimes caused by improper form. If for example your back is not straight enough, you will feel a weird strain when you try to add weight, and though your muscles might be ready for that weight, your posture is what is holding you back.

2. Extra Nudge

Even if you consider yourself a very motivated person, having a bit of an extra nudge on lazy days never hurt anyone. In fact, a few words of encouragement can go a long way, and if you choose a personal trainer who is just your fit, he or she will know what to say to convince you to keep going when you feel like stopping your workout early.

3. Objective View

Your personal trainer could be the one telling you exactly what you need to change in order to reach your goals. If for instance you are working out and eating healthy, and you are not losing weight as much as you would wish, your personal trainer could sit down with you and analyse your meal plan and suggest improvements, even if that meal plan sounded perfect to you. They could also be telling you when you are training too hard (yes, that happens) and when you need to take a break.

4. Accountability Buddy

A personal trainer is, put very simply, another person who you meet with at the gym, and who shows you what exercises to do. Imagine you meet at 8 am, and you just don’t feel like waking up. You’re not going to hit the snooze button and mis this gym session like you might if your trainer wasn’t waiting. That’s because you feel accountable, and you know that it’s disrespectful to make someone get there, and then bail out. So from this point of view choosing a personal trainer is going to help you get out of bed when you don’t feel like it.

Do you work out with a personal trainer? Tell us how it’s helped you in the comments section below.

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MUSCLE GROWTH OCCURS AWAY FROM THE GYM

Muscle growth does not take place while you are lifting weights. While you need to lift weights to obviously build the muscle, it needs the proper recovery to make this happen. Therefore, muscle growth occurs outside and away from the gym. Lifting weights temporarily weakens the muscle by tearing and damaging the muscle fibers of the muscle bellies, and with adequate nutrition and proper rest, the muscles grow back bigger and stronger to better adapt to the stressing condition you’ve placed upon it. The main thing to take away from this is that muscle growth absolutely necessitates sufficient nutrition and optimal rest. Therefore, you can train like an animal, but if you don’t train, rest, and eat smart, you will most likely not see any of the gains you desire.

A training regimen should ensue to pursue one goal: To live a healthy lifestyle. A healthy lifestyle inherently encompasses leanness, stronger bones, stronger functional (and consequently, vanity) muscles, a more efficient heart, and social and psychological benefits. So in no sense should you be training for the sake of itself. The purpose of lifting weights is to improve yourself. Nowhere in your agenda does it state, “I want to get injured, lose muscle mass, gain body fat, and increase stress.” Because if you start training for the sake of itself and go to the gym 6 or 7 days a week, that is what could result. We want the opposite, so nutrition, proper time off from the gym and adequate rest will place your body in an environment in which it will flourish into a muscle building machine!

Your liver and kidneys get taxed each time you lift weights. So instead of envisioning your workouts as chest day or back day, do realize that Monday is chest and kidney day and Wednesday is shoulders and kidney day and so on down the line. Furthermore, your heart rate will speed up in response to the added stress you gave it. There is just so much your organs can take on a daily basis. When your organs don’t function properly, your body responds in a negative way in which it will act sluggish and provide you with lower intensity throughout the day. Moreover, your organs are essential in breaking down macronutrients, so vitamins, minerals, and protein will not be distributed to your muscles properly.

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Lifting too much at one time could decrease your testosterone and increase your cortisol levels. Testosterone is a natural steroid hormone from the androgen group that contributes to muscle growth and fat loss. Cortisol is a corticosteroid hormone induced by stress that contributes to muscle wasting and fat gain. We want to increase testosterone and have as little cortisol as possible. Any kind of training over an hour could result in these negative side effects. Keep your workouts within an hour to see optimal gains and to increase testosterone through the roof.

In addition, lifting too frequently could increase levels of myostatin. Myostatin is a growth differentiation factor that limits muscle tissue growth to prevent muscles from becoming too big. Inadequate rest and time off from the gym will result in increased myostatin levels, which will inhibit muscular development.

Lifting too much within your workouts in terms of going to failure on too many sets may negatively affect you as well. You need to stimulate your  muscles and not annihilate them.

Lifting too hard for too long could hurt you physically and psychologically as well. You cannot train for months at a time without a break. Your muscles and organs need a break from the gym. When you train specific bodyparts, all bodyparts are involved. So when you are training chest, your triceps and front delts are being worked. When you train back, your rear delts and biceps are being worked. Then you will attack those muscles again during shoulders. So as you can see, adequate reparation does not occur. The 2 or 3 days off you give yourself from the gym does not always suffice for adequate muscle repair. I would suggest to you to train for 5-6 weeks and then take a whole week off. This will actually stimulate growth and allow for proper muscle recovery even further.

Now that you understand the negatives of lifting too frequently, the intake of too few macronutrients (protein, carbohydrates, and fats) will result in poor muscle reparation. In order for muscles to repair, it needs a tremendous amount of the proper calories. It needs a steady supply of slow-digesting carbohydrates, adequate protein, and a combination of healthy unsaturated and saturated fats. This will all contribute to increased testosterone and increased muscle growth. Your mother wasn’t lying when she told you before school that breakfast is the most important meal of the day. You need to consume a tremendous breakfast with plenty of carbohydrates, protein, and healthy fats to ‘break the fast’ of your 8 hour fast. This will create an optimal insulin spike, which will contribute to muscle growth and fat burning. According to studies, you burn calories up to 30% more efficiently when eating a breakfast opposed to when not. Furthermore, you can lift all you want but if you do not consume nutrients prior to your workout and within 30 minutes of your workout, your workout could go to waste and you may enter a catabolic state of muscle-wasting. You need to consume a hefty amount of protein and carbohydrates before your workout. You should aim anywhere between consuming 30 grams to 60 grams of protein and 40 grams to 100 grams of carbohydrates directly after a workout depending on your goals and needs. Furthermore, protein needs to be consumed every 2 hours throughout the day to prevent your muscles from going into a catabolic state.

Furthermore, proper intake of vitamins is essential as well to maintain normal bodily functions throughout the day. The body cannot manufacture many vitamins on its own such as Vitamin D, so it must intake them from outside sources. Be sure to take a multivitamin.

Just like nutrition is important, sleep is essential. Despite what you think, sleep is not just for dreaming. It is not a waste of time either. Sleep is so important to repair your body from the stress and traumas presented to it throughout the day. Sleep fends off viruses, colds, etc. To help prevent run-downs, adequate sleep is essential. If you are sick, you’ll be out of the gym even longer. You want to prevent this at all costs. Furthermore, most of muscle repair takes place approximately after the sixth hour of sleep. Aim for 9 hours a night to ensure proper muscle repair and growth. Moreover, testosterone increases when you’ve gotten enough sleep and cortisol increases when you don’t sleep enough.

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Be sure to sleep enough, eat a plentiful amount and at the proper times, take a multivitamin, and to workout just enough!

Source: fiitnessplus.com

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The Science Behind DRS Circuits :

The science behind DRS(Dynamic Recondition System)-C  is complex, but I will try my best to break it down. When you train in the presence of enough oxygen (such as walking, light jog etc), the body will use the aerobic pathway to provide the energy it requires. When your body can no longer receive enough oxygen it then switches to a different pathway called the anaerobic pathway. In terms of DRS training (and for fat burning) this concept is key. When you work in the anaerobic pathway, such as during sprints, you begin to increase your ‘resting metabolic rate’. Your RMR is the amount of energy you use at rest, therefore the higher this is the better. This occurs by an increase in the EPOC effect (Excess Post Exercise Oxygen Consumption). Think of this as the after burn from an intense exercise session.

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EPOC (Excess Post Exercise Oxygen Consumption)

Boosting the EPOC effect of exercise also has the added ability that it heightens our V02 Max. This is the amount of oxygen our body can use (ml) in one minute, per kilogram of body weight (ml/lg/min). Increasing the VO2 Max, you can therefore intake and process more oxygen, leading to enhanced performance.

Post DRS Fat Burning

DRS training doesn’t use much fat for fuel during the session (prodominantly glycogen), however afterwards, the metabolism remains high as the body begins to use fat as fuel. Post DRS, the body tries to revert back to its pre-workout state of using both glucose and fat as energy sources; however, to restore the now depleted glycogen stores, the body must conserve whatever glucose/ glycogen that remain, and to do this it means that the energy source must come from fat. This can lead to an elevated caloric expenditure for around 14-15 hours AFTER you have finished DRS training. With LISS (low intensity steady state) cardio, you lose this affect almost as soon as you are done.

DRS  Workouts

When it comes to DRS, my preferred choice is to get outside and do more body weight workout than using machines. I have researched,applied and included several DRS Training workouts.

Wide range of DRS workouts available at FiiTNESS PLUS

 

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Source: fiitnessplus.com

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REFEED – REACHING FAT LOSS GOALS

Feeling tired, hungry and the sensation of ‘hitting a wall’ when it comes to fat loss is extremely common. How individuals control these situations during the dieting process is what will determine the results.

As a common fact, we need to be in a calorie deficit in order to lose weight. This means the aim is to consume fewer calories than our body burns when trying to lose weight. Doing this ensures the body will utilise some body fat for energy, making up this ‘deficit’. Although these can be prevented, there are downsides to this method. Muscle mass may be burned to provide fuel, the body also increases its ability to store fat in readiness for when food is available again and appetite is heightened to drive behaviour for finding food.

What is a Refeed?

A refeed, when done properly, will be very beneficial for you. You may see people post pictures of pizza and writing ‘refeed day’; however please not that a pizza is simply a cheat meal, not a refeed. The reason a ‘cheat meal’ is often avoided when on a fat loss diet is due to Leptin, a hormone found in the body. Leptin’s main function in the body is to play a vital role in regulating hunger, food intake and energy expenditure. Think of Leptin as the mother of fat burning. If leptin levels fall, our metabolism slows down and we crave the foods we had before we started the diet, which in-tern counteracts everything we are working towards to reach our fat loss goals. A refeed will boost leptin levels back up which will result in a reduction of cravings as well as helping to continue the process of burning fat.

How to Refeed

The first thing to consider is your refeed frequency. Meal timing can be the key to keeping your metabolism firing. If you are a Mesomorph (someone with a compact and muscular build) you should eat every 2.5 – 3.5 hours. An Ectomorph (someone with a lean and delicate build) should eat every 2 – 3 hours and an Endomorph (someone with a soft round build and a high proportion of fat tissue) eat every 3.5 – 5 hours. Individuals who are below 10% body fat should incorporate refeeds two times per week. If you carry 10-15% body fat, refeed every 6-12 days and if you are above 15%, refeeding will not need to be done more than once every 12-14 days. As your body fat decreases, the more frequent refeeds should become.

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When is the Best Time to Have a Refeed?

1) Refeed on the day you burn the most calories. The majority of individuals expend the most amount of energy on leg day, as this is the day when you recruit most muscle fibers in order to perform an exercise such as a squat.

2) The day you train your weakest body part, this will help push yourself to the max which in return can help growth in the muscle, as refeeding will not only raise leptin levels, but will also be anabolic.

More refeed tips:

When refeeding, it is vital to keep fat intake as low as possible as high insulin levels will increase dietary fat transport into adipose tissue. Reduce your protein intake to 1g/lb bodyweight. Consume as little fructose as possible as fructose, as well as dietary fat does not have an impact on leptin levels. When refeeding, you can actually increase calories to maintenance level or even go above by 20-50% if you are an ectomorph. Increase carbs by at least 50-100% (endomorphs stay on the low end, while ectomorphs should stay on the high end) over your daily normaldiet levels.

Men, when you increase leptin levels you will be increasing liver glycogen from all of the carbohydrates consumed, this will therefore increase testosterone, while reducing cortisol (the muscle breakdown hormone). Ladies, you should be refeeding on a regular basis to make sure a stoppage in reproduction hormones doesn’t occur, as this can be the case when lepton levels drop low enough.

What Does a Refeed Look Like?

Remember, refeeding is your time to cram in some much needed carbohydrates. You can include some of your more desired foods in the refeed, after all, this is not only going to help you boost the fat burning process but it can also release you from the restraints you feel during the dieting process. It would be best to eat good carbohydrate sources such as oats,brown rice, or sweet potatoes (the lower GI, the better). These refeed days are a really good time to monitor how your body reacts to certain carbohydrates and what works best for you. White rice may be your favourite choice of carbohydrate, however you may feel bloated after consuming. What works for someone else may not work for you, so it is best to trial and note what works and what doesn’t.

Conclusion

In a nut shell – calculate your refeeds and watch the fat burn off. Don’t let yourself hit a wall in your fat loss goals, try this method and make a note your results. Train smart, eat smart.

 Source: fiitnessplus.com
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The Most Common Types Of Protein Powders

For those who got into fitness some time ago and are thinking of getting a bit more serious, the first piece of advice anyone gives them is to buy protein powder. But since there are so many types of protein powder out there I thought I’d make a short list of the most common types, and how they can help you.

The types of protein that are generally found in protein powders can be split into 2 main categories:

– Animal source proteins;

– Vegetable source proteins.

Animal source proteins include milk protein derivatives, such as casein and whey, goat’s milk and egg white protein. Vegetable source proteins include soy, rice, pea and hemp proteins.

Most Common Types Of Protein Powders

1. Whey Protein

This type of protein powder is derived from milk, and it wins the popularity contest, as it’s the most widely used type of protein powder thanks to its taste (or lack of taste, at least in the unsweetened version), quality and low cost. There are 2 varieties of whey protein, each with their own advantages:

  • Whey concentrate- it has a low lactose level and it is the most commonly bought type of whey protein powder.
  • Whey isolate- it’s virtually fat-free (perfect for those trying the keto diet), and it also has low lactose levels but compared to whey concentrate it has a much better taste. Win-win!

2. Casein Or Milk Protein

Most of the protein in milk (about 80%) is casein, so it’s not uncommon for the term “milk protein” to be used instead of “casein protein” or vice versa. But since both casein and whey come from milk, what’s the big difference?

The main difference between these two types of protein powders is the fact that whey is absorbed very quickly, and cassein is absorbes slowly. Long story short, that means whey should be taken right before, during or after your workout for maximum effects, whereas casein can be taken along the day.

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3. Egg White Protein

Egg white is very low in carbs and fat, just as milk, but it’s lost some of its previous popularity due to the fact that milk protein (both whey and casein) usually have a better taste, and a significantly lower cost.

Nevertheless don’t understand that egg white protein is of no use. There are many bodybuilders who prefer this type of protein powder because it is lactose-free, so it’s an ideal source of protein for those who want to avoid dairy products.

4. Vegetable Proteins

Some of the most popular types of protein powders amongst those who prefer a vegan alternative are soy protein, pea protein and rice protein. Apart from this, soy and hemp have a lot of protein, but also 8 essential amino acids, which other vegetable proteins lack.

The advantage that vegetable proteins have to whey, casein and egg white is the fact that many of these plants hold extra benefits. For instance, soy contains isoflavones which are a strong antioxidant, thus helping with heart health benefits and much, much more.

What types of protein powder do you usually use, and what made you choose that type instead of others? Share your thoughts in the comments below.

Drinking Protein Shake Gym

Source: fiitnessplus.com

 

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Nutrition Facts That Will Make You Question Everything

Because of the Internet, everyone is a critic these days and everyone is pretty much an expert at something. Nutrition, for instance, was, is, and always will be a never-ending debate, contemplating whether some type of food or drink is bad or good for your health.

There are so many opinions flying about that the scientific truth regarding practically all dietary matters has become somewhat obscured. Well, truth be told, a diet is an individual thing, because every single one of us has a different taste pallet and biological predisposition towards certain ingredients, so no one is in a position to be absolutely right.

Nutrition Facts

We are all gourmands deep inside, we simply love to eat. It is considered to be one of the beauties of life – being able to savour all sorts of dishes from each corner of the world. Due to our current technological advancements, we don’t have to fret to acquire exotic ingredients which we cannot find in our country. Everyone has a chance to hone and expand their culinary skills nowadays.

But if you want to clarify certain myths regarding such matters, here are a few interesting nutrition facts which will shed a new light on nutrition:

1. Coffee

It is one of the most popular drinks in the world, but it is still being demonized wherever you turn. That is quite unfair, because this warm (and sometimes cold) beverage is actually quite healthy if drunk in moderation. Coffee is high in antioxidants and coffee drinkers reduce the risk of developing type 2 diabetes, Parkinson’s disease, and Alzheimer’s among numerous other diseases.

2. Fatty Fish

The reason why fish is good for our bodies is because it contains fats which are loaded with omega-3 fatty acids and various other nutrients. Salmon is the best example of this claim. Not only does fatty fish lower risks of all sorts of diseases, but it also helps battle dementia and depression.

3. Nuts

People have an aversion towards fats, but this macronutrient is necessary for our physical well-being. Just like anything else, once again, moderation is key, but if you want to consume the best kind of fat there is, nuts are the solution.

They also contain magnesium, fiber, vitamin E, and are really good for boosting metabolism, treating type 2 diabetes and heart disease, plus they (almonds in particular) can help you lose weight.

Nutrition-Facts

4. Water Is Life

Yes, the majority of our body is comprised of water, but what is even more important is that drinking it helps you activate your body and burn your calories. It is best to drink it when you wake up and about a half an hour before meals.

Only half a liter of water prior to a meal can increase metabolism by around 25%. Also, if you have a hangover, that means that you are dehydrated, so keep a bottle of water close to you when you drink alcohol.

5. Eat Your Veggies, Kids

Mom has always been right when it comes to fruit and vegetables. They are loaded with probiotic fiber, vitamins, minerals, and antioxidants, so it is no wonder why people who eat them live longer. Bear in mind that fiber helps you digest food faster and helps you get rid of waste material much easier.

That is why fruit and veggies are excellent for battling obesity and they lower the risk of heart disease, type 2 diabetes and all manner of diseases depending on what you are eating, of course.

6. Protein Is Crucial

A lot of experts claim that the average daily intake of protein, especially among kids, is too low. This macronutrient is extremely important for athletes and if your nutritionist’s coaching skills are at a professional level, you will know how to supply yourself with a sufficient amount in order to lower your blood sugar and regulate blood pressure.

Protein is the building block of muscles, so you cannot become an excellent sportsman/woman without this macronutrient to strengthen and sustain your body.

This is just the tip of the iceberg when it comes to nutrition facts and culinary secrets. If you find this article interesting, then by all means, do some more research on this matter. But make sure to find proven sources about nutrition facts. Who knows what the Internet has in store for us regarding this topic and how many dietary claims are in fact false.

Also, apart from striving to eat healthy food, make sure that it tastes good, too. Don’t abandon your hedonism.

If you enjoyed these nutrition facts share them with your friends and family. Stay fit& healthy!

Source: fiitnessplus.com

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