It is important to make sure variety in your vegan diet to make sure you are getting all the right nutrients, to keep you motivated and of course to enjoy your food. Many people following a vegan diet get stuck in a rut when it comes to preparing their lunches. What they may not realize is that there are many very easy and healthy Vegan lunch ideas and recipes await you, if you’re just willing to put a little effort in preparing them!

Listed below are 5 vegan food ideas and recipes for your lunch.

Veggie Burger/Lentil Burger

Assembling a vegetarian or lentil burger is a healthy, easy and super delicious vegan lunch idea. Find a brand of vegan empanadas that you like and cook the empanadas in a skillet or in the oven according to the package directions. Meanwhile, open the bun and add pesto, hummus, or guacamole to the bottom. Add your cooked burger to the bun and top with some sliced ​​tomato, grated beets and carrots, and sliced ​​pineapple. And voila, it’s complete!

Vegan Mediterranean Pizza

This is a very easy Vegan lunch to prepare. You can do it the night before or that same day if you are at home. Purchase a vegan pizza crust and vegan tomato paste at your local health store. Brush your pizza base with the tomato paste (or just olive oil gold pesto if you don’t have vegan tomato paste). Add a few olives, sundried tomatoes, cherry tomatoes (halved), sliced ​​mushrooms, some thinly sliced ​​red onion, and a few tablespoons of pesto. You can then grate some vegan cheese on top or make a “white sauce”. To make your white sauce, add 1 Tbsp. flour and 1 tbsp. olive oil to a hot skillet, and cook the mixture for about 30 seconds. Next, add some sea salt, pepper, and dried herbs. Lastly, add rice or soy milk. slowly to the mixture, little by little, stirring constantly. When desired thickness has been achieved, remove from heat and pour over your pizza. Cook your pizza in a moderate oven for about 30 minutes.

Pita bread with falafel dip and hummus

Pick up some pita wraps and some falafel mix at the grocery or health food store. Prepare and fry your falafel patties according to package directions, remove from heat, and set aside. Spread some vegan hummus (from the supermarket or do it yourself) on the inside of your pita bread, on both sides. Add some sliced ​​onion, chopped lettuce, parsley, grated carrot, or whatever salad ingredients you fancy. Place 2-3 falafel patties inside your pita bread and gently spread them apart with a fork. Add salt and pepper. Enjoy.

Cold cut or ‘bacon’ sandwich with salad

Vegan brands of fake meat from supermarkets and health food stores have improved dramatically in flavor and ingredients in recent years. What used to taste bland and unappetizing now has the potential to taste gourmet and enjoyable. Mock meats, sausages, and deli meats now feature strong flavors (meaning not just soy, wheat, and pea protein!) including specialty grains (quinoa, kamut), lentils, chickpeas, beans, herbs, and spices.

Choose your favorite fake meat or cook your own fake bacon. Choose your vegan bagel, wrap or bread and add your choice of the following gourmet ingredients: olives, sundried tomatoes, mustard, hummus, pesto, avocado, guacamole, lettuce or spinach, grated carrot, beetroot, corn, sliced ​​onion, vegan cheese, fresh or dried herbs, and of course, freshly ground pepper and sea salt

Peanut butter and jelly

Choose your favorite vegan bread, wrap, or roll, and top with a natural peanut butter spread and a natural jam of your choice! Hey, who said adults can’t enjoy a peanut butter sandwich?

As you can see, there are many easy vegan lunch ideas that you can make yourself without much hassle. The above lunch recipes are super easy, and even the hobbyist vegan cook can make them. Remember, vegan food does No has to be boring – so find some delicious recipes and Be creative!

One thing in advance. I personally believe, based on experience and study, that walking has to be one of the best exercises out there. Whether you’re interested in health, fitness, weight loss, or aging, not many things have as beneficial an effect as walking.

In fact, before we try to put down and belittle walking as exercise, let’s be noble and try to point out some of its good points.

As a general all-purpose exercise, walking IS one of the best. After all, you can…

• Help improve overall health through a multitude of beneficial results
• Improve the strength, efficiency and capacity of the heart and lungs
• Improve the efficiency of the body’s immune system.
• Reduce stress
• Improve the general emotional state.
• increase energy
• Delay some effects of the aging process
• Helps maintain muscle tone and balance.
• It helps prevent osteoporosis
• Auxiliary in the control of diabetes.

Yeah, it’s going to be hard to say bad things about walking.

After all, it’s so easy to do, and no real training or special equipment is needed. In fact, we’ve been doing it for almost a year of our lives, so what’s the problem? If it’s so good, why aren’t we all Olympic-class athletes and healthy as horses?

Well, our bodies were designed when people walked a lot more than they do today. Our ancestors, and I’m not talking about today’s grandmothers and grandfathers, of which I am one, often had to walk miles on any given day to gather food or hunt it…often chasing it at a fast pace for hours. and hours. Going from the living room sofa to the car, from the car to the office and vice versa, with a few trips to the refrigerator does not count.

After all, how do we really spend our days? We sit in those cars, at desks, in front of TVs or computers, eat meals full of non-nutritious foods, and then go to bed.

Hey! Did you get up early this morning or did you go to bed late? That’s more time you have to burn calories, right? Mistaken. You may have pumped some cortisol into your bloodstream and that will help you gain weight, but that’s another article.

The point is that we don’t live as we should in terms of the amount of activity we need. It has been estimated by serious scientists that we need at least 30 minutes of strenuous activity EVERY DAY to experience high-level health benefits from walking or any other exercise. A few years ago, a study indicated that only about 20% of Americans met that goal.

And while walking is great overall exercise, it does come with some drawbacks.

The first thing to throw away is the “perfect” exercise. With all of its health benefits, there are some things you can’t do. Our bodies need to stretch almost daily. This doesn’t need to be vigorous or painful, but it does need to be regular. Walking can’t do that. We also need some loading and resistance exercises for the parts of the body where walking doesn’t work. Again, this doesn’t have to be incredibly strenuous, but it does need to happen on every part of the body a couple of times a week. In fact, many people divide their resistance exercises into upper and lower body, or some other division, doing one set of exercises one day alternating with the other. For example, I do upper body dumbbell training on Monday and Thursday and lower body on Tuesday and Friday.

Walking isn’t “perfect” either if you have a specific exercise goal that you just don’t address. For example, a tennis player may benefit from better stamina and leg strength from walking, but will need to do other exercises to strengthen the muscles in the arms and chest to swing the racket.

Walking for health should be not only regular, but also energetic. It may be necessary to warm up before an actual hike, and for beginners, you will almost certainly need to rack up those 30 minutes we were talking about. There are even experts who recommend 45 minutes a day, but 30 minutes a day should be the minimum.

Also, you DO need a good team. A good pair of walking shoes as a minimum and appropriate clothing for the temperature and weather.

Whatever you do, by the way, get your doctor’s guidance and blessing before embarking on any exercise program.

So this is what you do. Start your new program gently and start walking every day. It can be in a mall, in a park, at the zoo, in the woods, along the coast… wherever! Then, after you’ve given your body a few weeks to adjust and your mind a chance to realize that this isn’t bad and that you actually feel better than before, and once you’ve done that, I’ll dare I say the word: “exercise” as a part of your life, start with some extremely light weights and start doing resistance exercises a couple of times a week. Start doing a little stretching every day and you’ll get there.

I’ve finished. I think I’ll go back to the pasture and take a walk… if my neighbor’s goats don’t come through the fence again.

Hey! There is a thought. I think I’ll write an article on excuses for NOT exercising.

So why is everyone so excited about prison fitness? What is prison physical fitness? And why is it so effective? Fitness in prison seems to be a real interest for many men and the reason is the so-called level of fitness that these prisoners achieve behind bars.

Do these prisoners have some kind of secret? Do you have some kind of prison physical trainer? So why do these prisoners get this reputation for being super human?

What tricks do they have? For the average man, Recluse’s fitness level is legendary, but what makes Recluse’s Fitness different from other training programs?

So what secrets do these criminals have? How many super conditioned prisoners are educated in the sense of the book? Do you think there are certified strength trainers in prison? Do you think that most of the prisoners were physical trainers for a long time and had a bad break?

Do you think most of the prisoners who were murderers, drug dealers, sex offenders, drunk drivers, men who are in jail for some violent crime went to the gym outside? It’s a well-known fact that men who live their lives drinking and doing drugs are health conscious, not to mention fitness (just kidding).

If these men go to prison having abused their bodies through alcohol and drugs for most of their lives, what makes many think these men go to prison and get super fit? What gives them the key to the kingdom of fitness?

Do these men stop being criminals and become super athletes? No, most become and remain violent criminals and most criminals are weak minded cowards who could not live in today’s society without stealing, mugging, gang involvement and trying to hurt weaker victims.

The only difference these men have is time; they have nothing else to do. Men who really get fit spend more time doing it than most other people; you don’t go to prison as a 130 pound weakling and become a 200 pound super criminal in a month.

If you spend all your days in a small prison cell, what could you do without work and nothing but time? You may know some inmates who are super strong and fit, but the reality is a very small percentage.

Super fitness is not for the faint of mind, it takes time and a lot of sweat to get to a super level of fitness, whether you are in prison or out, there is no difference and no secret training program to build a super super career prisoners. .

So if the prisoners are doing the basics of push ups, pull ups, sit ups, squats, leg raises, hand push ups, prisoner squats, what is the secret of the so-called super fitness level? It is the time invested, it is doing the exercises millions and thousands of times over many, many years building a hardening of mind and body.

Most prisoners are out of shape, most are still out of shape and never will be because just as they were lazy on the street, they are lazy in prison.

Over years and millions of thousands of repetitions is what builds an extremely strong body, not the 3 day type of training with a day off or the split training, it is the daily training that makes the difference in strength and the actual physical state.

So instead of thinking that the prisoners have some secret training method and secret training coach, just know that it is the time spent every day and the training to survive that makes the difference.

Here’s a workout you can do in a small space with no equipment and using just two exercises.

Do 25 prisoner squat thrusts: 25 4-point jump squats (legs slightly wider, squat down, touch the floor with the tips of your fingers, and jump 2-3 inches off the floor)

Switch back and forth as much as you can, do it as fast as possible, and keep the time for each round below 1 minute 15 seconds, which means 25 Prisoner Squat Thrusts and 25 4-Point Jump Squats shouldn’t take any longer. 1 minute and 15 seconds. seconds to complete and go as long as you can, if you can go for 5 minutes without resting that’s great.

This will be too brutal for most people, but see where it is and how long it will last, most will have trouble with 2 minutes.

Toughness builds winners.

Virtually all weight loss diets, to varying degrees, focus on reducing calories or manipulating the intake of one of the three essential macronutrients (protein, fat, or carbohydrate) to achieve their weight loss effects.

Ketogenic diets are a group of “high fat, moderate protein” or “high protein, moderate fat” but very low carbohydrate diets. The term ketogenic basically refers to the increased production of ketone bodies caused by the high rate of lipolysis (breakdown of fat). Ketones are the acidic byproducts that are formed during the intermediate breakdown of “fat” into “fatty acids” by the liver.

The first sets of ketogenic diets were developed in the early 1920s by the Johns Hopkins Pediatric Epilepsy Center and also by Dr. RM Wilder of the Mayo Clinic to treat children with difficult-to-control seizures. The diets were designed to mimic the biochemical changes that occurred during periods of fasting, namely ketosis, acidosis, and dehydration. The diets involved the consumption of about 10-15 grams of carbohydrates per day, 1 gram of protein per kilogram of the patient’s body weight, and the rest of the calories derived from fat.

Today, advocates of ketogenic diets strongly believe that carbohydrates, especially high-glycemic ones, are the main reasons why people gain weight. Carbohydrate foods are generally metabolized to produce glucose, a form of simple sugar that is generally considered the preferred energy source for the body, since it burns the fastest energy. Although the body can break down muscle glycogen (a mixture of glucose and water) and fat for energy, it prefers to get it from high-glycemic carbohydrates in the diet.

Of the macronutrients, it is argued that carbohydrates are the main cause of weight gain. This is more because increased intake of high-glycemic carbohydrate foods generally causes fluctuating blood sugar levels due to their rapid absorption into the bloodstream and which, in most cases, leads to insulin overproduction. This is where the problem really starts.

Insulin is a hormone that regulates blood glucose levels and thus the maintenance of the body’s energy input/output equation that governs body weight. Excessive amounts of glucose in the bloodstream cause excessive insulin secretion, which leads to storage of excess glucose in the body, either as glycogen in liver and muscle cells or as fat in fat cells.

Therefore, one of the goals of ketogenic diets is to reduce insulin production to a minimum, drastically reducing carbohydrate consumption while using fat and protein to supplement the body’s energy needs.

Despite the ability of ketogenic diets to reduce insulin production, their main goal is ultimately to induce a state of ketosis. Ketosis can be thought of as a condition or state in which the rate of formation of ketones produced by the breakdown of “fat” into “fatty acids” by the liver is greater than the ability of the tissues to oxidize them. Ketosis is actually a secondary state of the lipolysis (fat breakdown) process and is a general side effect of low-carb diets. Therefore, ketogenic diets are favorably arranged to encourage and promote ketosis.

Prolonged periods of starvation can easily induce ketosis, but it can also be deliberately induced using a low-calorie or low-carb diet by eating large amounts of fat or protein and drastically reducing carbohydrates. Therefore, diets high in fat and protein are the weight loss diets that are used to deliberately induce ketosis.

Essentially, ketosis is a very efficient form of energy production that does not involve the production of insulin, as the body burns its fat stores for energy. Consequently, the idea of ​​cutting back on carbs not only reduces insulin production, but pretty much forces the body to burn its fat stores for energy, so using ketogenic diets is a very powerful way to achieve this. rapid weight loss.

Ketogenic diets are designed in such a way that they initially force the body to deplete its supply of glucose and then eventually switch to burning its fat stores for energy. Subsequent food intakes after inducing ketosis are intended to keep the ketosis process going by appropriately adjusting additional carbohydrate consumption to provide only the basic amount of calories needed by the body.

For example, the Atkins diet, which is obviously the most popular ketogenic diet, aims to help dieters achieve what the diet calls the individual’s critical carbohydrate level for maintenance (CCLM), a level of carbohydrate consumption in which the dieter no longer gains or loses weight.

In 2003, the Johns Hopkins Treatment Center introduced a modified version of the Atkins diet protocol to treat a group of 20 children with epilepsy. After treatment, two-thirds were seen to experience a significant reduction in their seizures, while 9 were able to reduce their medication doses and none developed kidney stones.

In addition, there are ongoing scientific studies from the National Institutes of Health (NIH) on the efficacy of the classic ketogenic diet and modified versions of the Atkins diet in helping people lose weight and also in the treatment of epilepsy. It is equally interesting to note that the National Institute of Neurological Disorders and Stroke (NINDS) is conducting studies on the effect of ketogenic diets and also formulating drugs that may produce the same effect on weight reduction.

I remember in my last year of high school: my best friend since fifth grade lived in France. He wrote that they didn’t like Americans very much. “They think we’re all fat,” he said. With his own slim body, of course, he mistook his belief.

But it added a funny, or perhaps ironic, twist to the subject. “I went to a store, and they were selling statues of these fat people, and at the bottom of each one was written, ‘American.'”

Obesity is not just an American problem. According to the World Health Organization (WHO), it is a global problem. They call it globosity. Paradoxically, his understanding of this problem began with his original mission to eliminate hunger and malnutrition. We live in a world where many have nothing to eat and many eat too much. From 1995 to 2000, the number of obese adults worldwide skyrocketed from 200 to 300 million. That’s a 50% increase in just 5 years!

What is obesity and what is overweight?

Overweight means excess body weight. This excess weight can be muscle, bone, fat, and/or body water. Obesity specifically refers to an abnormally high proportion of body fat. You can be overweight without being obese, for example, a bodybuilder or other very muscular athlete. But many people who are overweight are also obese. It doesn’t directly measure body fat and isn’t gender specific, but it does give you a pretty reliable estimate.

To find your BMI, divide your weight (in kilograms) by your height in meters squared. Yes, for those of you struggling with math, that’s complex, so I’ll give you a website that will figure it out for you, the National Institutes of Health BMI Calculator (http://www.nhlbisupport.com/bmi/ ). This will tell you very quickly if you are normal, overweight or obese, and does all the calculations and metric conversions for you!

Overweight is defined as a BMI greater than 25 (including those with a BMI greater than 30), and obesity is a BMI greater than 30. Therefore, all obese people are overweight, but not all overweight people they are obese.

The obesity epidemic

Obesity isn’t just about not feeling well or having trouble getting dates…

* Leads to more than 300,000 premature deaths each year in the United States. 90,000 are preventable cancer deaths. (CENTERS FOR DISEASE CONTROL AND PREVENTION)

* Severely obese men die 13 years earlier than normal-weight men (JAMA).

* As a cause of death in the United States, obesity is second only to tobacco. (CENTERS FOR DISEASE CONTROL AND PREVENTION)

The weight loss industry

* Spending: Americans spend between $40-50 billion per year to lose weight.

*Results: I haven’t seen any recent news that Americans are losing weight, have you?

* Conclusion: What people are doing is not working. If we want different results, we have to try a different solution.

Weight loss with acupuncture: fantasy or reality?

* Fantasy or Reality? As a well-trained and fairly conservative Chinese medicine practitioner, he had assumed that acupuncture for weight loss was a marketing fad and a patients’ fantasy.

* Evidence: But while researching my next book Chinese Medicine: A Practical Guide to Optimum Healing, I came across surprisingly positive information that changed my mind.

Collective Chinese Medicine Clinical Data on Acupuncture Weight Loss

Chinese medicine has thousands of years of clinical experience. These collective data are not as convincing as randomized controlled trials, but they contain the truth: they are imperfect but still valid and important.

A US government study in the 1980s concluded that 85% of Western medicine is based on clinical experience, not research. (US Congressional Office of Technology Assessment, The Impact of Randomized Controlled Trials on Health Policy and Medical Practice, Background Paper OTA-BP-H-22. See also Michael Millenson’s book, Demanding Medical Excellence)

There is good Chinese medicine research in Taiwan, Australia, and Europe that is ignored by American scientists and media. Much of the research in Chinese has not even been translated into English.

Seven studies of acupuncture for weight loss

How it works: By improving the function of two neuroendocrine pathways that regulate many bodily processes, including metabolism.

What are you doing:

* Reduces body weight, body fat, insulin levels and blood lipid levels

* Decreases excessive appetite and makes it easier to satisfy hunger with less food.

* Decreases menopausal weight gain

* In one study, acupuncture removed 10 pounds in 2 months, that translates to 60 pounds in a year!

* Combined with diet control and aerobic advice, you not only shed the pounds and body fat, you keep it off, especially if you’re diligent about your exercise.

(See references at the end of the article for research)

Ephedra misuse and bad legislation

Ephedra is a Chinese herb for colds and coughs. It has been misused to increase metabolism, and this misuse has caused numerous deaths. As a result, the FDA is considering an outright ban on ephedra products. We can blame two main things:

1. Supplement companies that care more about your money than your health (no, not all are like this, but some are, especially those that market weight loss formulations).

2. The idea that you can safely self-medicate with herbs: Self-medication of any kind is risky. Herbal self-medication is off the radar and people generally think they can do it safely. The ephedra debacle is an example of how dangerous it can be.

Traditionally, Chinese herbs are given in formulas (not alone), which is safer and more personalized. They are prescribed by a Chinese medicine practitioner who first diagnoses your specific imbalances. Ephedra would never be given for weight loss, but only for certain types of colds and coughs, and only to people whose bodies can handle it.

No traditional Chinese herb should be banned without allowing Chinese doctors to continue to use them traditionally.

food cravings

* Problem #1 (Enzyme Deficiency): The foods you crave depend on your personal imbalances. Modern digestive science explains that when your body can’t digest a food, it wants more of it, it’s not getting what it needs from it. This leads to a cycle of craving and overeating the exact food you can’t digest.

* Problem #2 (Low Blood Sugar): Another vicious cycle occurs when you can’t digest complex carbohydrates, so your blood sugar is low, so you eat simple carbohydrates that raise your blood sugar. blood sugar, which increases insulin, which lowers blood sugar again. , and you’re stuck eating donuts and feeling horrible.

* Solution: Enzymes (I recommend several enzyme formulations from a company called Transformations) and Chinese herbal formulas can help you digest your food and break both cycles.

Weight can be lost safely if done slowly and naturally.

You can lose up to 2 pounds a week without gaining it back. That means you could lose 104 pounds this year and keep it off!

Positive change is like stretching a rubber band: if it is stretched too far too fast, it will snap or snap back.

So avoid the temptation to take an easy fix like ephedra or citrus aurantium (both misused Chinese herbs), because you’ll gain the weight back and risk heart problems and stroke.

5 things to do right now

To lose 10 pounds in 2 months

And keep them away:

1. Avoid highly marketed supplements; instead consult a trained professional herbalist (acupuncturist); it is safer and more effective; my preference would be a chinese medicine practitioner, but some very well educated western herbalists are good too.

2. Acupuncture Weight Loss: Consult a Chinese acupuncturist/herbalist. Receive acupuncture (one to three times per week) to SAFELY regulate your metabolism and satisfy hunger. Your acupuncturist can also provide you with the herbs that will balance your digestion and cravings, and based on your Chinese pattern diagnosis, can also provide personalized dietary advice. Herbs and enzymes (specific formulations from the Transformations enzyme company) can eliminate your food cravings.

3. Develop a plan and goals with your acupuncturist and aerobics instructor, make it realistic, and stick to it. If you mess up, don’t beat yourself up, get back to normal as soon as you can. Any progress is better than nothing at all.

4. Eat less, exercise more: Eat a low-fat diet and don’t skip breakfast! Weigh yourself regularly and exercise for an hour a day. Start by walking for a few minutes each day or take the stairs at work. Don’t overdo it! Remember the rubber band. In fact, you may want to wear a rubber band around your wrist to remind yourself to make changes slowly. Get help with aerobics: a public class or private aerobic counseling.

5. Join a support group like Weight Watchers or Overeaters Anonymous. There’s nothing like positive friends to cheer you up and keep you on track. OA members say this spiritual action program has changed the way they relate to food.

References and resources

1. US Congressional Office of Technology Assessment, The Impact of Randomized Controlled Trials on Health Policy and Medical Practice, Background Paper OTA-BP-H-22.

2. Michael Millenson’s book, Demanding Medical Excellence

3. Effect of acupuncture on weight loss assessed by adrenal function. Journal of Traditional Chinese Medicine, 1993 Sep, 13(3):169-73.

4. Wozniak, P., Oszukowski, P., Stachowiak, G., and Szyllo, K. [The effectiveness of low-calorie diet or diet with acupuncture treatment in obese peri- and postmenopausal women] (in Polish). Ginekol.Pol. Vol.74 Number 2 pages. 102-107. 2003

5. Acupuncture on the spleen, stomach and Ren Mai channel points for the treatment of simple obesity with stomach and intestinal heat pattern. Summarized and translated by Bob Flaws, Dipl. CA & CH, Lic. Ac., FNAAOM, FRCHM

6. Richards D, Marley J. Stimulation of auricular acupuncture points in weight loss. Aust Family Physician. Jul 27, 1998 Suppl 2:S73-7.

7. Zhao, M., Liu, Z., and Su, J. The time-effect relationship of central action in acupuncture treatment for weight reduction. J Tradit Chin Med Vol.20 Number 1 pp. 26-29. 2000

8. Liu, Z. Mechanisms underlying the effects of acupuncture moxibustion in simple obesity complicated by hypertension. Inter J Clin Cup 371-378, 1995.

9. Weight Loss Industry Studies

10. Prevalence and effect of obesity

11. Overeaters Anonymous

When you’re deciding on your weight loss battle plan, you usually start with the first question: “How many calories should I burn in a day right now? If it’s a lot, then I’m not going to work as much.” . . If it’s nothing to begin with, then I’m going to give up now while I still have some dignity.”

Ok, that’s more of a joke, but I’ll honestly attest that probably most people who try to lose weight give up so easily. They see where they are, they see where they want to be, and then they say, “Fuck it.”

Well, you might be interested to know that the number of calories you’re burning each day right now may only require very minor adjustment for you to lose as much weight as you want.

And while there are quite a few equations, formulas, and web apps online that will help you analytically discover your daily caloric burn, I’m going to show you a much simpler way to formulate this answer and how you can use this knowledge to improve your current fat loss efforts.

Calculation of daily calories burned depends on your BMR (Basal Metabolic Rate)

The beginning, middle and end of this idea of ​​burning calories throughout the day has to do with your BMR (Basal Metabolic Rate). Your BMR is the rate that determines how many calories you need to continue exercising your basic functions.

These basic functions make up most of the vital bodily operations, such as breathing, sleeping, breaking down food, pumping the heart and blood, and even adjusting internal temperature. That means everyone’s BMR always works, regardless of how fast they claim it is.

Realistically, most people’s BMR runs at about the same rate. Of course, there are special cases that will break the bell curve, such as people who burn calories abnormally fast and find it difficult to gain weight. (I’m very jealous of those people)

The opposite effect can also occur with freakishly slow metabolisms, but for the most part, everyone is somewhere in the middle, running at about the same pace when lifestyle physical activity levels are not accounted for. Your physical activities for the day are the other part of this calorie-burning equation.

There Are Too Many Factors To Get A Perfectly Accurate Figure (For Your Daily Burn)

Determining how many calories someone burns in a day is incredibly complicated because there are so many factors and variables to take into account. Ultimately, your daily calories burned are decided by a combination of your BMR (using your current weight) and your daily physical activity.

If you do a quick search, you can find a number of those calorie burned calculator sites on the web that you can visit to type in all sorts of data about what you did for the day and it will spit out a number that may or may not be relatively close. .

Most of those web apps are made with plain JavaScript that adds values ​​based on various fitness rules like:

1. How many calories are in a pound? A pound of muscle burns about 6 calories per day.

2. A pound of fat burns about 2 calories per day.

3. Walking burns between 80 and 100 calories per mile.

4. If you are a man, your result should be between 2,000 and 2,400 calories per day.

5. If you are a woman, your result should be between 1800 and 2100 calories per day.

The first 3 rules have enough research to probably be referred to as facts. I’m not so sure about 4 and 5.

But after you take the time to remember everything you did, try to calculate how many jumps you took and how many steps you took in the office… hardly worth it after I explain the simple way to do it. as closing of an estimate.

BMR equations and formulas: complicated, but there is an easier way…

While I have to give those calorie burning apps credit for… well… existing… so people can use them, I just hope they are loosely based on one of the established BMR equations or formulas rather than just “adding up all the calories.”

The first three equations that actually tried to answer the question “How many calories do I burn in a day?” are the Harris-Benedict, Mifflin, and Katch-McArdle equations. All three took a person’s weight, height and age into account, but it was the Katch-McArdle formula that was the first to integrate lean body mass into the equation.

Now, for an imaginary woman who is 55 years old, 130 lbs (59 kg), 5’6″ (168 cm) tall, and has 30% body fat, these three formulas would produce the following results:

Harris – Benedict Equation = 1272 calories

Mifflin’s equation = 1204 calories

Katch-McArdle formula = 1263 calories

So for this imaginary woman to maintain her body weight, she needs to consume about 1,246 calories per day. That’s what her body demands based on her current stats. (Her stats of hers are also imaginary)

The simple formula to answer “How many calories do I burn in a day?”

Now I know I’ve been dangling a carrot in your face up to this point, but now I’ll reveal how you can formulate the answer to your calorie burning question. A quick, but somewhat accurate estimate of your BMR can be made by taking your current weight in pounds and multiplying by 10.

Yes, it’s really as simple as that. You’re probably looking at the average of the three values ​​in the equation (1246) and the value of this simpler version (1300) and thinking “Hey, that’s 54 fewer calories! This isn’t exact at all!”

calm down people The thing to remember is that anything to do with measuring the speed or power of one’s metabolism is not going to be any better than an educated guess.

At least with this method, you’re between 50 and 100 calories and you don’t even need a calculator.

Your next question is probably “How many calories should I eat to lose weight?”

Well, the simple answer is less than the number you generated. The number of calories you burn each day is the number of calories you need to maintain your current weight. This is the amount of energy your body needs to continue to maintain your current weight.

If you increase this amount, you will gain weight, and if you decrease this amount, you will lose weight. It’s actually that simple. The hard part is coming up with a good plan to lower your calorie intake without going crazy or getting discouraged. You may hear people ask questions like “How many carbs a day to lose weight?”, but it’s all about the calories. Don’t make things more complicated by separating food groups when you really need to focus on portion size and frequency.

When you decrease your caloric intake, you are actually creating a caloric deficit. Of course, you can do this with any combination of diet and/or exercise. I personally like to do both for the fastest results. And I found that the fastest and most sustainable way to cut my calories is to fast two or more times per week and use the trick your metabolism approach.

My fasting strategies are based on Eat Stop Eat, and I think it’s great because it’s a technique I don’t really have to think about. On a normal diet, you have to worry about the portions of each meal and eat only “healthy foods”, and I just get tired. With fasting, I simply cut calories over a 24-hour span several times a week and lose weight. (And I’m still losing it)

Knowing how many calories you burn each day is the first step to losing weight. You need to know where you start before you can decide where you want to go.

If you’ve never had a personal fitness trainer, it’s probably good to have an idea of ​​what to expect from personal training, and what to ask any potential trainer, to ensure you get a qualified trainer who understands your goals. Careful research and asking the right questions will help you avoid having an unpleasant experience that could lead to abandoning your fitness or weight loss goals.

Finding a good personal fitness trainer takes time and effort on your part. But the research and time you spend finding the right personal trainer could make all the difference in whether or not you get results from your weight loss or fitness program.

A good personal trainer is one who will help you keep your fitness program interesting, so you don’t get bored, just give it up and not stick to your fitness program at all. Your personal trainer should incorporate a variety of different exercise programs and equipment, including the use of dumbbells, barbells, medicine balls, and perhaps even kettlebells, ropes, or sandbags. And if any of them are unfamiliar to you, then there are even more reasons to hire a personal trainer to help you out and teach you the most effective exercises to lose weight and improve your fitness level.

Once you’ve decided to hire a personal fitness trainer, he or she must meet your requirements. And your expectations must be extremely high. Don’t skimp on the quality of personal training to save money. Any money is wasted if you don’t get results.

Ask the personal trainers you are considering for a complimentary session or “test drive.” If you’re going to invest a lot of money and time in a personal training program, you deserve to know what you’re getting before you shell out the money. Any good trainer would be happy to introduce you to his training style with a free session or two, to familiarize yourself with the facilities, his methods and his qualifications.

Most trainers offer an hour of training, while others only offer half an hour. Some trainers will offer you training sessions at home or personal training sessions in a professional studio or gym. Whatever you decide, choose a comfortable environment where you’re sure you’ll feel motivated, energized, and able to stick with your fitness program. If it’s somewhere you don’t like to be, chances are you don’t want to go. And that means your chance of success is low.

When looking for personal training, always check the credentials of your professional fitness trainer. Always. And don’t assume that one certification is enough. A good trainer is more than just a smart guy who passed a written exam in anatomy or physiology. He or she is personable, friendly, motivating, and encouraging. Many personal trainers have knowledge of fitness, but they may not be able to teach you what they know, or they lack the communication skills that make it easy for you to not only do what they say, but also understand why.

Most professional personal trainers will ask you to complete a medical questionnaire before beginning any fitness program. Be accurate and honest in your answers. You may then be asked to perform a series of exercises to assess your fitness level. That will determine, for the most part, where your weaknesses and strengths lie.

You should have your height, weight recorded along with other measurements before starting your program. This is for the personal fitness trainer to track your progress as you begin your fitness training and make appropriate recommendations as you create your personalized fitness program. The preferred method is bioelectrical impedance, just for convenience, although it only provides an estimate of body fat percentage and is not 100% reliable or accurate. But it’s a good start. If your trainer doesn’t know what bioelectrical impedance is, he’ll run for the hills. Calipers are another good way to measure, but will fluctuate based on how/who is testing the caliper to determine body fat. Either way, you just need to know where you are when you start so you can measure progress over time.

Some people are wary of taking “before” pictures. If you don’t feel comfortable having your photo taken by a personal trainer, then take one at home. Strip down to shorts, a running bra, or even a bathing suit for the brave. I highly recommend this. That photo will be of great value to you later. I can’t tell you how many of my personal training clients WISH they had listened to me and taken a picture before their incredible transformation. That photo is MUCH less embarrassing months later when you look great, confident, and 20 pounds lighter!

Keeping track of your diet is essential to a fitness program. We don’t always eat as well as we should. We have busy lives, eating a lot of fast food can be unhealthy and your personal fitness trainer will let you know and can suggest better alternatives for your fitness goals. Keeping a nutrition diary is crucial. Ask your trainer if they provide clients with a personalized nutrition and exercise journal that they fill out and show their personal trainer on a regular basis. The act of journaling your food and keeping a diet journal can be a powerful tool in aiding your success in obtaining personal training results.

Certified personal fitness trainers must be trained in the areas of nutrition and proper diet, as well as exercise, physiology, and strength training.

They should be willing to create the right diet for you to follow and encourage you to follow your goals.

It is always important that any personal fitness trainer be certified and have insurance. But remember that not all certifications are the same. Some personal trainers are “certified” online, or even by their facility. There are no strict regulations in the personal training industry for trainers, so don’t take a certification as a qualification. Look for a well-recognized national certification with strict requirements, mandatory continuing education, and proof of actual practical experience.

Another benefit of working with a trainer if you’re at a gym or health club is that working with a personal trainer often means you won’t have to wait or take turns on the machines or other fitness equipment.

Having an appointment scheduled for your workout encourages you to attend your program regularly, and having a personal training program set up with your trainer will increase your chances of consistency and weight loss success.

A personal fitness trainer makes your appointments, sets aside time just for you, and tracks your progress by assessing your body fat and weight over time.

He/she will know your progress and know what your stamina is, to avoid injury from overexerting yourself. Knowing her progress and having it recorded will give you feedback on how she is doing and what needs to change.

Having a personal fitness trainer helps you, motivates and encourages you to stick with your fitness program, which helps with physical and mental health. And most of all, it will help him lose weight faster and get fitness results that he can maintain for the rest of his life.

Gymnastic rings are an incredibly versatile training tool for rock climbing. While they won’t train your finger strength, they do work many important muscles, including your arms, shoulders, back, and core. They also build a high strength-to-weight ratio, which is important for both gymnasts and climbers.

I bought my own pair of rings four years ago and haven’t gone back to conventional weight training since. Not only do they provide a great workout, but they’re also more fun to use than free weights. In fact, I’ve found that the rings target more muscle groups at once and build strength more efficiently than traditional weight lifting.

You can use rings for push-ups, pull-ups, pull-ups, leg raises, barbells, and more. Additionally, the inherently unstable nature of the rings requires all muscles to work together, so your entire upper body is activated rather than isolating just one muscle at a time.

John Gill, the “father of modern bouldering”, was a trained and trained ring gymnast throughout his life. He was famous for his one-arm pull-ups with front levers. These powerful moves allowed him to excel at bouldering like no one had before him.

While there are many other important aspects of climbing that you need to focus on as well, incorporating some ring training can efficiently increase your overall strength and could well find a way to incorporate it into your regular climbing training.

first steps with rings

Gymnastics rings are easy to set up and get started. Although movements performed on them can be extremely difficult, the rings themselves are a simple device. The popularity of rings as a training tool outside of the gym has been on the rise.

You don’t need the professional setup that gymnasts use; Most basic rings consist of a nylon strap running through the ring with a buckle at the end. They can be easily purchased online, and for the amount of versatility and training they provide, they are also quite cheap. Setup is simple, simply loop the strap over a beam, branch, or other horizontal post and fasten the buckle. The rings can then be lowered for push-ups or raised for pull-ups and dips.

Exercises on gymnastic rings.

While there are many advanced moves that can be performed on the rings, I will limit myself to describing the moves that can most directly help with rock climbing training. At the most basic level, the rings can simply be used for pull-ups. If you don’t have a pull-up bar available, then rings are great!

muscles

One of the first advanced tricks to learn is the muscle up. Muscle ups work your chest, arms, back, and core…pretty much everything! They start from a standstill on the rings and proceed as a pull-up. However, when you reach the top of the pull, you continue to push yourself up to the dip position. Done correctly, it looks smooth and easy, but don’t be fooled! Chances are the first time you try it you’ll end up wobbling and shaking.

If you are successful, your arms will most likely shake uncontrollably as you try to hold on. I have taught many people muscle exercises, and every one of them struggled and wobbled the first few times! It really makes you appreciate how many different muscles gymnastics rings target.

Technique is very important when attempting a muscle up. It’s important to use a false grip, where your wrist rests on top of the ring, to easily go from pulling up to pushing into a dip. Practice your dips and pull-ups separately until you can transition from one to the other into a successful muscle up.

hanging leg raises

Leg lifts are my main workout. They can be done on a lot of things, from pull-up bars to railings, but my favorite is the leg raise from a dip position on the rings. Not only does it give your abs a great workout, but it also challenges your back, chest, and arms to stabilize yourself in the process.

As a warning, these are hard to make. They first require that you be able to do muscle ups and dips. However, once you’ve achieved that, try leg raises. Remember to keep your back straight and your elbows locked as you raise your legs as high as you can. Mentally focus on contracting your abs as much as possible to get the most out of it.

Hanging knee raises are also valuable. Performing them in rings adds so much difficulty that most of the time I do these instead of the whole leg. After a few sets my abs are on fire and my arms and chest are banged up. That is a good exercise!

front levers

Front stick is a difficult skill to master. It involves holding your body horizontally from a bar or rings. This requires incredible strength in the arms, back, and core, making it an ideal climbing exercise. John Gill performed this one-handed skill… now that requires a lot of strength!

The strength that the front levers build is excellent for climbing training. To perform one, hang from the rings with your arms straight. Then raise your body until it is horizontal to the ground. The hard part is keeping your body straight!

It will be impossible to do a full front lever the first time you try it. Instead, you’ll have to work your way up to the full lever in stages. Start in the normal lever position, but pull your knees in and keep them tucked into your chest. After you can hold that position for thirty seconds, slowly progress to keeping your legs flat. Keep your back flat and lock your elbows.

When you get close to full lever you can try an exercise called ice cream makers. Hang in the pull-up position and lift up to the forward lever position, hold briefly, then lower back down. Sets of these will help improve your leverage.

more possibilities

These are the main exercises for which I use gymnastic rings. There are many more great strength moves in the rings, like the iron cross and plank, but the strength these require doesn’t help you climb well enough to justify training them. However, if you have the desire, there are hundreds of ring movement variations that you can find.

If you’re looking for a chest workout, one of my favorites is the archer pushup. To do this, lower the rings to the floor and get into the pushup position. Extend one right arm out to the side as you lower yourself with the other arm. Push up and alternate arms. This is basically a one-arm assisted push-up and requires much more strength than regular push-ups. The rings also allow for the added challenge of coming down below the hands, allowing for a greater range of motion. For more difficulty, try raising your feet behind you; this adds weight to your push up.

The iron cross is one of the most famous ring movements. It is about holding yourself in the air with your arms extended horizontally. This is a much more difficult move and takes a long time to develop. Care must be taken when training for it because the movement puts a lot of stress on the shoulders and elbows. It’s easy to insult yourself if your technique is wrong, so be careful if you try it.

In general, small workouts on gymnastic rings can be used very successfully in a climbing training regiment. The bulk of your training should still be climbing and finger strength, but the rings provide a great opportunity to build core strength. They are a very efficient exercise due to the stabilization required, and only a few sets a week will show results. Give them a try and see how much easier overhangs, lockups, and stabilization become!

It seems that with the rise of a progressive and industrialized nation, the life of its citizens becomes more sedentary. With all the gadgets, machines, instruments, tools and equipment that science and technology have brought to humanity, facilitating their work. Then with this sedentary lifestyle comes health problems and the number one concern is obesity and its complications like high blood pressure and diabetes.

However, growing awareness of the health risks of sedentary living has convinced more people to adopt a more active lifestyle, such as an exercise program or routine to stay fit and healthy.

One of the best exercises is cycling. It is a low-impact exercise that does not put too much stress on the joints and muscles. Bicycling outdoors is an excellent cardiovascular exercise that burns calories and lowers cholesterol levels, which helps prevent heart disease, high blood pressure, diabetes, and other diseases. Cycling is also a good exercise to release stress.

However, there are those who would like to cycle but could not make the stiff and strenuous ride. Others don’t have the confidence to ride their bikes uphill or take long walks because they fear getting tired easily and not having the strength to come back. In such cases, electric bike is highly recommended.

Most people think that an electric bike is a cheat for exercise because there is a motor to drive the bike. Furthermore, it is the common notion that one does not lose weight by riding an electric bike. In other words, an electric bike is not an exercise machine.

Contrary to popular belief, electric bikes can help a cyclist lose calories just as effectively as a conventional bike. While it’s true that an hour on a regular bike burns more calories than an hour on an electric bike, the reality is that an average cyclist probably won’t ride a regular bike nearly as often as an electric bike.

Since the electric bicycle is easier to use than the conventional bicycle, it can be used frequently either as a form of aerobic exercise or as a serious means of transportation. The key to burning calories is to keep pedaling, as the rider has to pedal the bike to keep the motor running. While using it as a means of transportation to get to work or the grocery store, the cyclist can turn off the engine and pedal instead. The more you ride and pedal, the more calories you’ll burn.

Eating out is very common in today’s world. You don’t want to be the outsider by always refusing to eat out with friends, family, and colleagues in an attempt to eat good home-cooked meals and stick to your health goals. Also, people travel more than they used to, whether for work or pleasure. However, it is possible to have a balanced and healthy lifestyle while still eating out. All it takes is making good decisions.

While eating at a restaurant, cafeteria, or buffet, we may not be aware of which food options are loaded with fat and calories. This becomes difficult for people in weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.

Just following the simple guidelines below will help you make guilt-free, healthy food choices:

1. Skip the fancy drinks

Both alcoholic and non-alcoholic drinks add only calories to a meal. Margaritas, piña coladas, and other fancy drinks are loaded with sugar. If a drink is a must, a glass of wine or a simple martini may be an option. For those who prefer a non-alcoholic beverage, buttermilk, jal jeera, or a light lemonade can keep unwanted calories away. However, running water is always the best option.

2. Appetizers and Soups

Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether. Steamed appetizers like momos, grilled chicken, dimsums, etc. are good options. When choosing soups, the best options are broth-based or tomato-based soups. Cream soups, fish soups, and pureed soups may contain heavy cream or egg yolks.

3. Tips for salads

Those who opt for salads before the main course tend to eat fewer calories overall. However, avoid cream cheese, honey-based dressings, cheese, potatoes, bacon, fried noodles, croutons, etc. in salads, as they are high in calories. Instead, squeeze a lemon or try rice vinegar or balsamic vinegar. If you want to order a salad based on dressing, ask for the dressing on the side, as then the amount of dressing you put on the salad is in your control. A salad with just a few vegetables, corn, lean meat, or beans could make a great filling. Stir-fries can also be a great option instead of salad to help you avoid eating more calories later.

4. Take care of the size of the portions

In restaurants, since the ordered dish is usually enough for 2-3 people, split the dish with your partner instead of eating the entire portion yourself. If you’re at a fast food restaurant, order the small meal instead of the large one. Let go of fries and carbonated drinks.

5. Make your meals low in fat

When you go to a restaurant to eat, always check how the food is prepared. Check to see if the food is broiled, poached, grilled, baked, or steamed, as it tends to be lower in fat than fried foods. Limit foods that come with cream sauce or gravy. Avoid or serve butter, sour cream, sauces, and sauces as a side. This will allow you to control how much you eat, since they are high in fat and calories. While ordering burgers and sandwiches, avoid ordering them with cheese, bacon, and other sweet sauces and opt for whole-grain or multigrain bread with added vegetables. With sandwich meals, choose water and fruit or plain yogurt if available, rather than sugary or carbonated drinks, chips, and French fries. Choose seafood, poultry, or lean red meat over fatty or processed meats.

6. Add fruits, vegetables and whole grains

At a fast food restaurant, ask if the fries can be substituted for fruit or salad. Order extra vegetables with pizza, sandwiches, etc. Indian, Thai and Japanese restaurants have many vegetarian options available. Always opt for brown rice, whole-wheat pasta, whole-grain or multigrain bread, and tortillas instead of white rice, pasta, or white bread.

7. Beware of overeating at a buffet

Check the entire buffet before you start filling your plate. Always start with a soup (not creamy, broth based), fill the plate with vegetables; opt for non-fried and less greasy options. Instead of sugar-sweetened drinks, opt for plain water, buttermilk, or jal jeera. Avoid kulchas, puris, parathas, butter nans laden with butter/oil and order plain wheat rotis. Instead of desserts, opt for a fresh-cut fruit plate. Always wait 5-10 minutes before ordering a second helping.

8. Be aware of what you eat while traveling

Large portions are not eaten at hotel breakfast buffets. Have a healthy mix of carbohydrate and protein foods with some fresh fruits. Choose healthier foods at mealtime. Always drink plenty of water while traveling, as this is an aspect that is often neglected. Pack healthy snack options like roasted makhanas, nuts like almonds, walnuts, pistachios, dried fruits like dates, anjeer, apricots, raisins etc. to avoid unhealthy snacks. Instead of drinking carbonated drinks, always check the availability of coconut water, buttermilk, etc. Fresh fruits are also a good option to avoid fried and other unhealthy foods.

Going out to dinner doesn’t mean you give up your health goals. Following the tips above will allow you to enjoy eating out with less guilt and will keep you happy and satisfied. Today, healthy options are available when one wants to eat out, however guidance is needed on how to choose the right foods. In addition to people looking after their health goals today, we see companies investing in the health of their employees through their corporate wellness programs, as their executives and other employees in the field are constantly on the go. Eating out doesn’t have to be unpleasant: one can make it enjoyable in good health with the right choices. Also for some people it becomes difficult on weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.