Health Fitness

5 tips to lose fat

The truth about weight loss is simple: you have to consume fewer calories than you burn. However, sometimes there are easy ways to start shedding those extra pounds.

1. Remove fat.
Look at the product labels on everything you buy and don’t just look at the calorie count, check the fat!

Sometimes you buy a food item that seems to be in your calorie range, but don’t realize it’s high in fat. In each important point is to reduce the amount of saturated fat. Saturated fat leads to high cholesterol and possible heart or artery problems!

Therefore, reduce your fat intake. Normally, your fat allowance for the day would be between 50 and 70 grams, with only 18 to 20 grams of saturated fat. If you can reduce your total fat intake to 20 grams a day, you’ll start shedding those extra pounds fast!

2. Fill it up.
Drink plenty of water. Drinking 4 pints or 2 quarts of water a day will make you feel full and less hungry. It will also help flush impurities out of your system and help your liver burn stored fat for energy.

3. Fiber up.
Fiber is a great way to get nutrients for your body and feel full without taking in too many calories. Try to eat more fruits and vegetables instead of snacks or substitute more vegetables for fewer meat products.

4. You are sweet enough!
The sugar will accumulate in the fat! Sugar is an addictive substance that makes you want to eat more and more and more of the sweet substances in which it is found.

Additionally, sugar also causes your body to excrete a mineral called chromium. Chromium is a mineral that helps your body build lean tissue and muscle that burn calories. The more muscle you have in your body, the more energy you need to run your body, even when you are sleeping.

Therefore, you should avoid anything that reduces your body’s ability to build calorie-burning tissue, namely sugar.

5. Check for food allergies.
On many occasions, when a person has desperately tried to lose weight but failed, it has been found that they are suffering from a food allergy.

There are foods that your body may have a hard time dealing with and other foods that drive you into a craving frenzy. If you’re honest with yourself and have been diligent in a diet and exercise regimen, but still haven’t been able to lose, then a trip to a dietitian may be in order.

Health Fitness

What everyone needs to know about food additives

Every day we are bombarded with information about food products that are healthy, all natural, with no artificial ingredients, no preservatives, low fat, fat free, cholesterol free, sugar free, vitamin fortified and that provide 100% of your daily requirements. of vitamins. Are these foods as healthy as advertising would have us believe they are?

Let’s look at the facts. There are over 3,000 different chemicals added to our food. The company that wants to produce the chemicals or use the chemicals in the food it produces usually does the safety testing. Safety tests have only been performed for individual additives, not combinations of additives. Nobody knows the effects of the different additives used in the thousands of different combinations. To make matters worse, due to political pressure, the FDA allows manufacturers to add small amounts of carcinogenic substances to our food. So a lot of our food is not only unhealthy, it’s also unsafe.

The FDA has even approved as safe additives that it knows are unsafe. Take, for example, Olestra, the fat substitute that was approved by the FDA over the objections of many leading food scientists. Olestra can cause diarrhea, abdominal cramps, and can even contribute to cancer, heart disease, and blindness. Foods containing Olestra must have a warning label on the package.

Then there is the artificial sweetener aspartame, also known as Nutrasweet. Aspartame was approved and declared safe by a specially appointed FDA commissioner after his own Board of Inquiry that investigated aspartame stated that it was unsafe. Aspartame can cause birth defects, central nervous system disorders, menstrual difficulties, brain damage in PKUs, seizures, death, and a long list of other reactions too numerous to mention. It can cause irreversible long-term health damage.

Fats are another story. A certain amount of the right kind of fat is necessary for your nervous system, your immune system, the formation of cell membranes, and the absorption of fat-soluble vitamins. The problem is that more than 90% of the food produced today contains hydrogenated or partially hydrogenated oil, which contributes to heart disease, high cholesterol and triglycerides, non-insulin dependent diabetes and cancer. Research even shows an association between attention deficit disorder and hydrogenated oils.

The next time you go to the supermarket, look at the label on each item before you buy. Unless you already buy all organic and natural foods, almost every item you pick up will contain hydrogenated or partially hydrogenated oils. Instead, choose products that say they don’t contain hydrogenated oils. Use raw organic butter instead of margarine and extra virgin olive oil, coconut oil, or flaxseed oil (flaxseed oil should never be heated).

If you’re eating more chicken, turkey, and fish because it’s healthier, you may be surprised to learn that deli sliced ​​chicken and turkey contain nitrites. And nitrites cause cancer. Nitrites are found in almost all processed meats, including cold cuts, hot dogs, hot dogs, and bacon. Then there is the tuna, a healthy option if you only have tuna and water and eat it only occasionally. But most tuna contains broth or hydrolyzed vegetable protein, which contains monosodium glutamate. And MSG doesn’t need to be listed on the label because it’s an ingredient in the broth, it’s not added directly to the tuna. This is how food manufacturers hide MSG in the food they produce. And hidden MSG can be a very serious problem for those who are sensitive to it. MSG can cause a wide variety of symptoms including migraines, numbness and tingling, asthma, seizures, diarrhea, panic attacks, and heart problems.

Other sources of hidden MSG include autolyzed yeast, bouillon, bouillon, malt extract, malt flavoring, barley malt, maltodextrin, natural flavors, pectin, seasonings, carrageenan, soy sauce, soy protein, whey protein, anything enzyme-modified, fermented, protein-fortified, ultra-pasteurized gold, fast foods, potato chips, condiments, salad dressings, cold cuts, sausages, and soups. In fact, most processed foods contain MSG according to Kathleen Schwartz of the nonprofit group NoMSG.

So, buyer beware! Even if the label says “all natural ingredients” and “no preservatives,” the product could still contain harmful additives. So how do you know which foods are really safe to eat? You need to read labels and know how to interpret the information on the label.

Here are some tips on what to eat and what to avoid: Eat fresh fruits and vegetables, whole grains, good-quality protein, and healthy fats. Avoid these additives:

Aspartame or Nutradulce

Saccharin

MSG and free glutamates

artificial colors

Nitrites and Nitrates

Caffeine

BHA and BHT

Brominated vegetable oil or BVO

Olestra or Olean

sulfites

This is a general rule of thumb: if the ingredient list is long, there are likely to be too many chemical additives in the product and you are risking your health by eating it. If the ingredient list is short, it may or may not contain harmful additives, so read the label carefully before purchasing.

Dr. Christine Farlow has made it easy for you to identify which additives are harmful and which are not. In his handy pocket book, FOOD ADDITIVES: A Buyer’s Guide to What’s Safe and What’s Not, now in its revised 2004 edition, he ranks 800 commonly used food additives according to their safety, whether they can cause allergic reactions, and whether they are harmful. Generally Recognized as Safe (GRAS) by the FDA. In just seconds, you can tell if an additive in the food you’re buying is harmful to your health. It is clear, concise and easy to use. Make this book your constant shopping companion and never again will you wonder about the safety of the ingredients listed on the package. You will know.

Health Fitness

Get help for scatica: relieve pain through exercise

Contrary to what you might think, exercise is one of the best things you can do to help relieve sciatica. Bed rest is fine initially for a few days if necessary when the pain starts, but it will worsen your condition if it continues. Exercise and physical movement are necessary to condition the muscles of the back and the small muscles of the spine to better support the back. Without proper exercise, your back muscles become weak and this can lead to more back injuries that will cause a greater amount of pain. Exercise is not only important for maintaining muscle conditioning, but also for maintaining the discs in your spine. Since your discs are not internally vascularized, movement is required to get nutrients into your discs and also to remove waste. Keeping the discs healthy will help prevent pressure on the sciatic nerve. Many exercises can be done in the comfort of your own home. A simple exercise program for sciatica usually includes strengthening your core muscles, stretching your hamstrings, and aerobic exercises.

What exercise is for sciatica?

Before you start your sciatica exercise program, be sure to visit your health care provider. It is important that you have a proper diagnosis of the cause of your underlying pain. For example, do you have a herniated disc or, in particular, spinal stenosis? This will determine the correct type of exercises that you will need to do. Doing the wrong exercises will increase your sciatic pain and possibly cause permanent damage. Not only is it important to do the correct exercises, but the exercises must also be done correctly. Exercises done incorrectly can make your problem worse. It’s a good idea to work with a physical therapist or chiropractor to learn how to do the exercises correctly. Then you should be able to safely do it on your own.

1. Core muscle strengthening

An exercise program for sciatica usually begins with strengthening your core muscles. Your core muscles include your stomach muscles and your back muscles. Strengthening these muscles will provide better back support. Stretching exercises for the back and stomach target muscles that cause pain because they are tight and lack flexibility. By stretching and strengthening your core muscles, you should be able to recover quickly and slow down future occurrences of sciatic pain.

2. Hamstring stretches

Next, you can incorporate hamstring stretching exercises. If you’re not familiar, your hamstrings are located on the back of your thigh. Most likely, your hamstrings are too tight and are putting strain on your lower back. Tight hamstrings can make your condition worse, or this may be the cause of some of your sciatic pain. Hamstring stretching should be part of your regular exercise, whether you have sciatica or not. This form of stretching is known to be effective for most forms of sciatica.

3. Aerobic exercises

The third form of exercises involves aerobic exercises. Aerobic exercises aren’t what you’d call specific to sciatica, but they can be beneficial. Aerobic exercises provide fitness throughout the body. One of the easiest forms of aerobic exercise is walking. I am sure you are aware that walking is a very low impact exercise and will provide excellent therapy for your sciatic pain. It is best to walk every day. If you’re not used to walking, be sure to start slowly. Try to work up to three or more miles a day. Your walk should be fairly brisk to get your heart rate up. Walking will strengthen all the muscles in your body allowing you to have good posture. Good posture is important to relieve and even eliminate all back pain.

Important Final Tips:

Taking care of your sciatica will be a daily effort. Be careful how you lift things, don’t sit or stand for long periods of time, and try to maintain proper posture. Everything contributes to relieving your sciatic pain. Don’t forget to get a proper diagnosis before you start and make sure you learn how to do your exercises correctly. If you follow this regimen, you should have great success. In fact, you can experience relief in a few days to a week.

Health Fitness

How to make every meal healthier and more nutritious

What you feed your body during each meal can affect how you feel, your mood, your health, and your confidence. It can even affect your performance. Don’t eat a heavy meal full of carbohydrates before going to a job interview. You may end up feeling sluggish and sleepy due to the food breakdown processes taking place in the stomach and intestines, the focus of blood flow would be in the stomach and related areas rather than the brain.

On the other hand, eating fruits and vegetables, drinking a small amount of coffee, and eating a small amount of carbohydrates can help you stay alert, focused, and ready for an interview or presentation. The other thing to remember is that you will feel better physically when you eat smart and healthy. You’ll also be able to sleep better, have more energy, and have increased immunity to fight infection.

You must remember that the healthier you make each meal, the more your body will be able to fight disease. You will also gain less weight and stay higher emotionally and spiritually. You don’t have to drastically change your meals to improve them. One of the easiest and smartest ways to make your meal healthier is to simply add more healthy foods and nutritious options to each meal.

You can do this by adding chia seeds to your food. You can add chia seeds to any food you are eating. You can add it to your yogurt, your soup, salad and your drinks. It is an ancient way of increasing dietary fiber and the nutritional value of foods. The more nutrients you provide through healthy food choices and additions to your meal, the more you can keep your mind sharp and clear. This will put you in a better position to exercise when you want and pursue your daily goals with fewer limitations and setbacks.

What do you do before eating any food? First check the size or portion of your food.
You can start with half the portion offered on the menu or half the portion size that other people eat. You can always add more or just top it off with nuts and fruit after your meal.

Finally, ask yourself if you’re making good decisions with the food choices you make during each of your daily meals. What food do you find most challenging? What is the worst food you eat every day? Can you make better decisions? I used to eat a lot of slices of bread and soft drinks with each of my daily meals. I decided to make healthier food choices out of fear of gaining too much weight or unintentionally developing nutrition-related diseases like diabetes, heart disease, or high blood pressure. Has fear of unintended health consequences of poor food choices made me more alert with each meal? And you?

Health Fitness

How to start a vegan diet, without losing your mind

Thinking of starting a vegan diet but don’t know where to start? A vegan diet means you don’t eat animal products: meat, dairy, fish, and even eggs.

However, for many people, the thought of cutting out all dairy and meat can definitely be overwhelming, especially if you like to eat out and aren’t a whiz in the kitchen.

One option that works for many people is to start gradually. The following 8 tips will make the transition easier and smoother, so you’re more likely to stick with the change:

1. Start by eliminating red meat

The first step has to be quite easy. And for many people that starts with cutting out the red meat (we’re not as attached to it as we are to our cheese, it seems).

Start by eliminating all pork, beef, lamb, and other red meat from your diet. Still allow yourself white meats like fish, chicken, and shellfish.

You can also start trying meatless versions of bacon and other meats that you can find at your local supermarket or health food store, just to see which versions you like. When you start to feel comfortable not eating red meat, you can move on to the next stage.

2. Chop the chicken

Eliminate the chicken, but still include shellfish and fish like tuna, salmon, shrimp, etc.

You can also start trying to make some vegan meal recipes (you can find many online, and many times they are also reviewed by other vegans, so you can find the ones that REALLY taste good).

3. Eliminate shellfish and fish

At this point, you are practically in the vegetarian stage. Congratulations! Now is the time to cut out the shellfish and fish, but keep trying other meat alternatives like soy-based patties, etc.

Your protein will also come from vegetables like lentils, chickpeas, and black beans. There are also whole grains, vegetarian ground beef, vegetarian empanadas, some other meatless products like vegan bacon.

4. Say goodbye to cheese

Well, this could be the most painful part for many of us. We love our cheese. But there are cheese alternatives like rice cheese and tofu. You’ll have to experiment here to find what kind of cheese works for you.

For example, I can’t stand tofu, but there is a rice-based cheese I can buy at my grocery store that is fantastic, it even melts like real cheese!

5. Eliminate the eggs

This can also be a bit of a challenge, mainly because eggs are used in so many baked goods and recipes.

But there are plenty of egg alternatives that you can use to bake your treats. Some people use mixtures of gelatin and water (which is fine for recipes that use less than 3 eggs).

Other options include applesauce and egg replacement powders which can often be found at many specialty health food stores.

6. Eliminate cream and butter

Again, this can be a challenge as cream is often used in coffee, and butter is often used in recipes for baked goods.

But the good news is that there are excellent vegan alternatives. Coconut oil is a great replacement for butter in recipes (it’s basically a 1:1 replacement ratio). You can also use olive oil if you are cooking dinners like stir fry dishes.

And for cream, there are great alternatives to non-dairy cream like soy milk, coconut milk (very thick and creamy), or even coconut butter.

Look around your grocery store, as there are specially formulated non-dairy creamer options in the health food section. (Sometimes regular coconut milk or almond milk separates in your coffee – these creamers I will not do it separately in your coffee).

7. Let go of milk

This may sound hard, but you have a LOT of options here, so it really isn’t that bad (in fact, I found cheese much harder!).

Vegan alternatives to milk include rice milk, soy milk, coconut milk, and nut milks such as almond or cashew milk.

You can also use these milks for baking or cooking, eat them with your cereal, or you can just drink them from a glass.

8. Find the best vegan recipes and restaurants

Good news: you are now completely vegan. But you still have to live your life without being chained to your kitchen.

And you need to maintain a social life, which means eating out!

Now is the time to start finding more recipes you love (so you can make them up and keep them on hand all week). I usually pick a day like Sunday and prepare all my food for the week, freezing the meals that will be used towards the end of the week.

Also, start researching what you can drink at restaurants. Depending on your area, you may be able to find a vegan restaurant or cafe.

Not sure what you can eat at a certain restaurant? Most places have their menus online so you can look up what’s on the menu. You can also call ahead and ask what they might have that you can eat. Many restaurants are more than accommodating if you let them know (after all, they want your business).

Those are 8 steps on how to start a vegan diet without losing your mind. Some people like to go gradually.

However, if you prefer to get involved with both feet, another option is to use a vegan food delivery service for a month or two. This will ensure that you eat delicious food (so the transition isn’t too difficult) and can slowly learn the lifestyle at your own pace.

Going vegan can be a challenge, but there are ways to make it much easier. I hope these tips have helped. In no time you will feel healthier and stronger! Good luck and here’s to your health!

Health Fitness

My opinion on cardio

My personal beliefs in cardio are very varied. I find that cardio does a lot of different things to my body; some affect me well and others don’t affect me as much. I will share with you my personal experience with cardio.

First of all, you better explain what cardio is. Cardio in my books is any activity that lasts for a long period of time (say 10 minutes) that uses large amounts of energy. This could be anything from running on a treadmill, jumping rope, or even doing manual labor. I will say that some of the best cardio sessions I have ever been involved in were climbing stacks of shingles up a ladder all day! Other people’s opinion may differ and not include outside work, but it all does the same thing – burns calories. However, for the purposes of this article, I will be talking about cardiovascular exercise that is done in the gym.

The Good: Cardio is the healthiest exercise you can do for your body. I have no doubt in my mind about this as it is what strengthens your heart. You can live without bulging biceps, but you have absolutely no luck without a good heart. I recommend doing cardio every day, even if it’s just for ten minutes. Go for a run on the treadmill in the morning to start your day, or go for a thirty-minute walk after work to get your heart rate up a bit. Cardio is always necessary, even if some of us don’t like it (including me). Where some people seem to get confused is in the amount of cardio they should be doing. Let me explain:

If you’re trying to get bigger, you should do a little less cardio, especially if you’re having trouble eating enough to do it. To gain size, you must be in a caloric surplus (eating more calories than you burn in a day). If you’re doing large amounts of cardio while trying to gain weight, you’ll need to eat more. While I’ve never had a problem with my appetite, I know plenty of people who do. They keep their cardio to a minimum when trying to bulk up because they have trouble consuming enough calories. I also recommend doing cardio after weight training in this situation. I’m a firm believer that weights should come first, so you can put your best effort into them. Long-distance cardio exercises, like running on a treadmill, don’t require much effort, so they can be done after lifting weights. There is also another secret that I strongly believe in. Since I know everyone eats breakfast before lifting weights (if you don’t read my blog post about eating breakfast before lifting weights), you get additional benefit from your workout by doing cardio afterwards. Because doing cardio increases blood flow and blood supply to your muscles, you can more easily get the nutrients your overworked muscles need. This will help your muscles get stronger and repair faster. In my personal experience, it hurts less when I do cardio after a workout than when I don’t. Honestly, it’s pretty amazing. In my personal experience, when I’m bulking up, I like to do 10 minutes of cardio 5 days a week (I only do weight lifting Monday through Friday). Sometimes I do more on the weekend, but I have an appetite to make up for it.

Second, you may be trying to lose weight. In this case, I recommend more cardio. As I mentioned in some of my previous articles, calories vs. calories out is the name of the game for weight loss. You should consume fewer calories than you burn in a day. This is where cardio really shines in the eyes of most people. Take, for example, someone like me who loves to eat (I really do love to eat; it can be a real problem when trying to diet). If I need to consume 2,000 calories to lose weight, I can simply eat 2,500 calories and do 500 calories of cardio to hit my 2,000 calorie mark. Quite simply, doing cardio while trying to lose weight helps them feel more satisfied throughout the day. Instead of eating nothing but salad, throw a baked potato into the mix (potatoes are loaded with potassium, by the way, which helps reduce the chance of muscle cramps). All you have to do is increase your cardio to reach your weight loss goals! Don’t get out of control though, as I wouldn’t recommend doing more than 30 minutes of cardio every day. When I’m trying to get back in shape for the summer, I usually do about 20 minutes of cardio every day of the week. I run at a decent pace (normally around 6 miles per hour), but I feel like that’s a lot of cardio. If I engage in any extra cardio I tend to feel very drained as my body cannot recover as well in a calorie deficit.

I also forgot to mention that your cardio pace also makes a big difference when calculating my recommended times. If you prefer walking for cardio, you can do it much longer than my recommended times, since you burn far fewer calories per minute. You will have to go longer than my recommended times to achieve the same results. Another thing to note is dealing with daily activities. If you’re a construction worker, you’ll probably need to do little or no additional cardio to achieve the desired results. If you’re trying to gain weight and stay healthy, I’d say it’s probably a good thing. If you’re trying to lose weight, you may need extra cardio, but not much.

Again, as I always like to point out, none of this is gospel. Results will vary depending on your body, but I think this is a great guide to start with. Stay safe and happy lifting!

Health Fitness

Apple – Health Benefits

The apple is so common that its medicinal benefits are overlooked. Apple is good for several reasons.

MEDICINAL BENEFITS OF THE APPLE

ORAL HEALTH: The act of biting and chewing an apple simulates the production of saliva in the mouth, thus decreasing the level of bacteria in the mouth and preventing tooth decay.

WEIGHTLOSS: Apple fills you up for longer without spending a lot of calories. This is because the complex fiber takes longer for the body to digest.

LOW CHOLESTEROL: Apple contains fiber, some in the form of pectin. Pectin is a soluble fiber that has been aligned to lower levels of bad or LDL cholesterol. This is because it causes the body to use cholesterol instead of storing it by blocking its absorption.

ANTI-CANCER: The consumption of apples rich in flavonoids could help reduce the risk of developing pancreatic cancer. Apple peel contains triterpenoids that prevent the growth of cancer cells in the liver, breast and colon.

CARDIOVASCULAR HEALTH: Apples reduce the risk of cardiovascular diseases and coronary heart disease. People who eat apples daily are less likely to have a stroke. These benefits are due to the antioxidant property and the soluble fibers found in the apple. They reduce the level of bad cholesterol that prevents the accumulation of plaque in the arteries.

BOOSTS THE IMMUNE SYSTEM: Apple is loaded with vitamin C which helps boost the immune system. Red apples contain an antioxidant called quercetin which is known to boost the immune system, especially when stressed.

REDUCES THE RISK OF DIABETES: Apples contain anthocyanins, which is a class of antioxidants that are responsible for the red, blue, and purple colors of fruits and vegetables. Anthocyanins are known to reduce the risk of developing type 2 diabetes.

DIGESTIVE HEALTH: The fibers found in the apple can draw water from your colon to get things moving when you’re constipated or remove excess water from your stool to slow down diarrhea.

MEMORY: Drinking apple juice prevents the effects of aging on the brain and keeps Alzheimer’s away. It is also linked to increased production of acetylcholine, which communicates between nerve cells and helps with memory.

BREATHING: Eating this fruit is known to improve breathing by restoring lung function and reducing the risk of respiratory diseases such as asthma.

DETOX: Fruits such as apples help detoxify the liver of toxins accumulated in the body.

METABOLIC SYNDROME: People who eat apples are less likely to suffer from metabolic syndromes. Metabolic syndrome is a wide range of symptoms related to heart disease and diabetes.

RESISTANCE EXERCISE: Eating apples before exercising increases your endurance during exercise. This is because the quercetin found in this fruit helps with stamina by increasing the supply of oxygen to the lungs.

Health Fitness

Tone your legs with boxing: 5 ways to shape and strengthen your legs in boxing training

When people join my Fitness Boxing classes, many wonder if boxing is a good exercise for the legs. So I show you how great boxing is for working out your legs, when you do it right. Here are 5 quick tips that you can include during your boxing workouts at home or in the gym to get a better leg workout. Keep in mind that these are all authentic boxing moves, not star jumps, squats, or “stuffing.”

1 – Float like a butterfly

The great man said it, but what does it mean? For physical boxing it means getting on your toes and moving in and out. That is how. Get into boxer’s stance, on your side, with your guard up, left foot forward (for righties). Then lift your heels and walk in and out, in and out, on the balls of your feet. Do this between combos, so you’re always moving or floating. This will give you a much better leg workout.

2 – Feel the ground through your feet

One of my early trainers used to tell me that power comes “from the center of the earth.” he would tell me that connect with the ground, really feeling the ground through the balls of my feet. Too many people strike on their toes, but that connection to the ground is the first step to engaging the legs in every strike.

3 – releasethen drive

Before throwing a punch, bend your legs. Just bend over a bit, keeping your back straight, as if you were about to pick up a box of groceries. This forces you to engage your thighs and will create a much better punch with more leg muscles involved.

4 – Put out the cigarette

This tip isn’t about smoking, it’s about kicking with your legs. A good hit has leg drive behind it. You want to get your whole body in shape, right? Then use it! That is how. When you throw a left jab, PUSH into the ball of the back of your foot. When you throw a right crossover, TURN your right foot until it points at the target (punching glove or punching bag), as if you were putting out a cigarette. For the hook, turn the ball of your foot so that it points in the direction of the target. If it’s a left jab, turn your left foot to the right.

5. Try the North, South, West, East footwork drill

This is a great warm-up exercise. Get into your boxer stance. Start floating like a butterfly (tip #1). Go Forward (North), Back (South), Left (West), Right (East) and repeat for one minute. This is a difficult exercise to try to explain in a written article, however, I hope you get the idea. It’s like a dance, so try it with music if it helps. Make it a double step in each direction, like a double bounce on the balls of your feet. If you’d like a demo, email me and I’ll send you a video clip.

Get in shape to fight.

Health Fitness

Best Elliptical Machine for Weight Loss: 3 Options to Help You Burn Calories Faster

Looking for the best elliptical machine to lose weight? Elliptical trainers have come a long way since Precor introduced the first one in 1995.

Today’s ellipticals allow you to burn more calories than ever before, with several different design options for a more comfortable workout.

With that in mind, here are 3 different elliptical trainer options that can help you burn more calories and lose weight faster than other machines:

#1. NordicTrack Freestrider

The NordicTrack Freestride trainer is a variable-motion elliptical, similar to a regular elliptical, but instead of a fixed stride length, you can choose your own stride length as you train (based on how hard and how hard you press the pedals). ).

In fact, you can achieve strides of up to 38 inches. Most standard elliptical machines only give you strides of around 18 to 22 inches.

So you can choose a short, stair-like stride, a medium jogging stride, or a full sprint stride, depending on your goals.

Having this flexibility means you’ll more easily find a pace that’s right for you, so you’re more likely to stay on the elliptical longer (because it’s comfortable) and burn more calories.

Plus, there’s a power incline feature that changes the slope of your running route. This recruits more muscle groups and again burns more calories.

Another bonus? A full color web browser. So you can read emails, watch YouTube videos or catch up on business news, again a great way to keep training longer and burning more calories.

#two. Bowflex Max Trainer

The Bowflex Max is a new twist on a traditional elliptical. It combines the motion of an elliptical with a stair climber, and adds upper-body training arms often seen on elliptical machines.

The main benefit? Using the Bowflex Max, you can burn 2.5 times more calories than a regular elliptical, treadmill, or stair climber. In fact, athletes in the Bowflex lab burned up to 600 calories in 30 minutes. That will make you lose weight very fast!

Another advantage is that this machine is very compact, ideal for smaller training areas or home gyms. And it’s also very low-impact, making it great for people with knee problems or leg cramps.

#3. Elliptical cross trainer Yowza Miami

While Yowza isn’t as well known as Bowflex or NordicTrack, your new Miami trainer gives you some amazing benefits when it comes to weight loss.

The movable arms on this elliptical move side to side instead of back and forth, more like a steering wheel. This helps trim your core.

Plus, it comes with a “smart” scale that monitors minute changes in your weight. The scale detects these changes and then communicates with the trainer, making you work harder if you’re gaining weight.

The downside to this trainer is that it’s a bit pricey, around $3000. But if you want the latest technology in your workouts, it might be worth considering.

So those are 3 of the best elliptical machines for weight loss. Each one is designed to burn maximum calories and help you get more out of your exercise routine.

You won’t be long in noticing looser clothing on any of these ellipticals!

Health Fitness

Dynamic warm-up for gymnasts

In the last ten years, much progress has been made in the world of strength and conditioning, including the development of dynamic warm-up routines. Gone are the days of static stretching before a sporting event. Before football and lacrosse games, you’ll see players do a series of active drills in a straight line, repeating the same drill 10 to 20 times while in constant motion. They will progress to faster drills in the same patterns on the field. There is no reason why you shouldn’t see gymnasts completing the same routine, and due to the flexibility demands of the sport, dynamic warm-up is even more important for these athletes.

There are several phases of warming up a muscle. First is the muscle activation phase, in which a gymnast performs a few repetitions of an exercise that will initiate a muscle to contract. This phase is not designed to strengthen, hence the low repetitions. These exercises are examples of a muscle activation exercise:

SingleLegBridge – This exercise will activate your glutes and hamstrings. Lie on your back with one knee bent and the other leg hugged to your chest. Lift your buttocks about 5 to 6 inches off the ground while keeping your back flat with your abs engaged. Repeat 5-6 times on each side.

Deep squat: Stand with your feet slightly wider than shoulder-width apart, arms above your head. Squat down by sitting your buttocks back. Your back should remain flat as your shoulders roll forward. Place your hands on the ground, then extend one to the sky and turn it towards that hand. Reach out with the opposite hand. Repeat the sequence 3-4 times

The next phase is the muscle mobility phase, which begins to introduce a dynamic stretch to a muscle and will begin to increase the temperature of the muscle tissue. This is an example of a muscle mobility exercise:

Dynamic supine hamstring stretch: Lie on your back with your arms by your sides and your legs straight. Keeping your back flat and abs tight, raise one leg straight up in the air, then lower it at a moderate speed. If it’s more comfortable, bend the opposite knee. Just raise your leg to a comfortable level and don’t allow your back to arch off the ground. Repeat 5-6 times on each side. You can also lift your leg, then slightly out to the side about 10-12 inches and bring it back in 5-6 times. Don’t allow your torso to twist or your hips to lift off the ground. Skip this last step if you have any hip problems.

The next phase of a dynamic warm-up is the travel mobility phase. In this phase, a gymnast uses an area of ​​about 15 yards, adding constant movement to the exercises. The temperature of the muscles increases and each muscle is heated throughout its range of motion. Here are some examples of travel mobility exercises:

Quadriceps stretches: Stand tall and bend your knee to bring your heel toward your glutes, keeping your legs parallel to each other. Grab your foot with the hand on the same side, hold it there for about 3 seconds, and then lower your leg. Step forward about 2 feet and repeat on the other side. Feel a stretch in front of your thigh. Continue the distance of 15 yards. As you come back in the opposite direction, you can stretch the front of your hip by leaning forward and reaching your opposite hand forward. Hold for about 3 seconds. Continue the distance of 15 yards.

Inch Worm: This is a hamstring stretch for the back of your thigh. Bend over to bring your hands to the floor, then walk your hands forward as far as you can. Keep a flat back. Next, walk your feet forward with your knees stretched out as close to your hands as possible. Don’t worry if you can’t bring your feet up to your hands. It will improve with practice. Repeat for the 15-yard distance twice.

The final phase of a dynamic warm-up is dynamic mobility, in which a gymnast uses the same 15-yard space to complete fast-moving exercises, such as high-knee runs, lateral runs, and lateral jumps, which will completely raise the temperature body to the level you need. she has to be to act on the ice.