It’s true; exercise is good for you. Physical activity will lower blood sugar and is good for your heart. But what do you think is the best way to lose body fat? Is it for a long career? Many people hold this notion. Also, it is quite understandable considering that many realize they lose weight; you have to burn more calories. What better way to burn calories than to go for a run?

However, there are some factors that you may be overlooking that could prevent you from seeing the results you expect. Let’s see what these are so you can see why it may be time for you to reconsider long-term benefits …

1. Run and lose muscle mass. The first point to keep in mind is this: running is not especially good for preserving lean muscle tissue. Because there is no resistance at play, this will mean that your body sees no reason to maintain lean muscle mass and will therefore burn a combination of fat and muscle.

While your main goal is to get lighter and slimmer, this may seem like a good thing. However, think again. The problem here is that when you lose lean muscle tissue, your resting metabolic rate will slow down, leading to difficulties maintaining fat loss in the future.

The slower your metabolic rate, the less food you can eat each day and maintain or lose weight. If you like to eat, this is an unworkable situation.

2. Running and metabolic rate. Another problem with running is that it doesn’t help much to increase your resting metabolic rate. With high intensity interval training or weight lifting, for example, your metabolism will be higher for hours after completing your workout. You will see that the fat continues to burn long after your workout is over.

However, when you run, when you stop running, you stop burning calories. Then you are back where you started. You will only continue to lose fat if you keep working.

3. Running and eating food. Last but not least, running tends to make people hungry. It is not unusual to find people feasting on bagels, pasta, or other carbohydrate-rich foods after a race because they cannot control themselves and feel like they have “earned” it. If you do that, you will be facing weight gain, not weight loss.

You don’t want to spend a lot of time running and then wipe out all the benefits it gave you. Consider these tips and reconsider the long term. There are much better ways to burn fat.

Hungry Girl 300 Under 300: 300 Breakfasts, Lunches and Dinners Under 300 Calories by Lisa Lillien offers three hundred recipes for whole meals that are healthy and delicious. The recipes include dishes for breakfast, lunch and dinner, as well as appetizers and sides. And here’s the catch: each easy recipe only contains three hundred calories or less! These recipes allow you to use supplies that are already in your kitchen, such as crock pots and foil packets. Enjoy guilt-free Benedict Creamy Crab Cakes, Buffalo Chicken Wing Mac and Cheese, and Big Apple Pumpkin Soup.

Academy Award-winning actress, avid food enthusiast and mother of two, Gwyneth Paltrow shares a delicious collection of recipes and beautiful photos that celebrate cooking for the family in a tribute to her father titled My Father’s Daughter: Delicious, Easy Recipes Celebrating Family & Togetherness. As a child, Gwyneth cooked and ate with her father, Bruce Paltrow, and developed a passion for food that shaped how she believes cooking goes hand in hand with family bonding. In her book, she talks about how she balances healthy food with delicious treats, how she involves her children in the kitchen, and offers a glimpse into her life as a daughter, mother, and wife. This book includes 150 recipes and food ideas that will inspire readers to cook delicious food with their loved ones.

Heidi Swanson shows readers an easy way to eat naturally and healthily in her collection of Super Natural Every Day Recipes: Much Loved Recipes from My Natural Foods Kitchen. Swanson has introduced us to less processed foods and taught us how to incorporate great tasting, nutritious foods into our diets. This book shows you how to pack meals with nutrition by providing nearly 100 natural recipes that are delicious and good for the body. With beautiful illustrations, you can expect to cook sweet panzanella, puff pastry yogurt cookies, or rose geranium prosecco. Swanson makes healthy eating look and feel easy.

Angie Dudley offers the insider on a new irresistible mini-treat that’s sweeping the dessert world in her Cake Pops cookbook: Tips, Tricks, and Recipes for over 40 irresistible mini-treats. Through Dudley’s blog, cake pops have become an international sensation. Do you want to learn how to prepare these cute cakes on a stick? Cake Pops is the book for you. From simple shapes like decorated balls to more ambitious shapes like ice cream cones, cupcakes and baby animals, these delicious treats are the perfect alternative to cake for any celebration. This collection of recipes offers clever tips and tricks for presenting, decorating, dipping, and melting chocolate.

Eric C. Westman, Stephen D. Phinney, and Jeff S. Volek have combined their experience in their book New Atkins for a New You: The Ultimate Diet for Swing Weight and Feeling Great. This book takes a new version of the exhausted traditional Atkins diet by simplifying it and making it more satisfying. It teaches you to learn how to eat healthy foods that will turn your body into fat burning machines. It was created with your goals in mind, allowing you to eat healthy yet delicious food with balance and variety. The New Atkins allows flexibility so you can remain a part of your busy life. After incorporating this book into your life, you will not only shed the pounds, but you will be able to keep them off forever.

Black-eyed peas, also called cowpeas and cousins ​​to the smaller field peas, likely came to America through the slave trade. They were more useful as animal feed before reaching the biped table. The beans themselves are beige in color, but they have a black “eye” that gives them their name. You can buy them canned, fresh (frozen), or dried.

Though more popular in the South, make these fiber-packed, potassium-rich, protein-packed peas a signature of your own diet by spicing them up with your favorite flavors. As with many vegetables, they are neutral in flavor and easy to enhance with seasonings. In the south, people like to add the flavor of crumbled crispy bacon, along with red or green bell peppers, chopped onions, chili powder, and black pepper. To be authentic, you should use ham hocks (or a ham bone) or fatty tenderloin to help flavor. It is the fat and salt of the pork that give it that special flavor.

There are many recipes for the famous Hoppin ‘John dish served to celebrate a Happy New Year. Here are some ideas and things to consider for you to experience no matter the season. If you want to avoid salty canned peas and avoid pre-soaking, frozen is the way to go. If not, try the easy-to-store dry variety.

If you buy dried peas, you can speed up the cooking time by using a pressure cooker. They can take one to one and a half hours to simmer on a stove (much like frozen peas) compared to ten to eleven minutes in the pot. Don’t forget to soak the dried peas overnight, but use cool water before simmering. Cooked peas should be tender enough to mash with a fork. Check them after forty minutes, as some have thinner skin than others and you don’t want mushy peas.

Mix them with rice (half the rice as peas) for a complete meal and serve with ham. Cook the rice separately fifteen minutes before adding it to the beans if it is simmering. Or you can cook the rice in a different skillet while using a pressure cooker for the peas. Either way, let the combined rice and peas simmer and blend their flavors for an additional five minutes.

Other spices you can try with black-eyed peas include thyme, oregano, cayenne pepper, or red pepper flakes. Diced tomatoes and celery are often added. A Cajun or Creole spice mix is ​​a great way to heat things up. Paprika or liquid smoke will give it that smoky flavor just like a tablespoon of molasses. Or add spices that you know you like, either for flavor or nutritional value, like cinnamon or cloves.

Many spices are supposed to reduce gas, including bay leaves, thyme, cumin, ginger, caraway, and mint. Some swear that putting a carrot in the pot will reduce side effects, others drink orange juice with their food. If you eat beans often enough, your body creates the enzymes that aid in digestion and therefore reduce gas. The good news is that black-eyed peas are one of the least troublesome legumes when it comes to “gassing.”

Think of black-eyed peas like you would any bean and consider using them in salads, with Mexican dishes, on nachos, or in any hearty stew or chili. Who knows? Yours could be the winning entry in this summer’s chili cooking contest.

If you’ve looked for legitimate ways to increase penis size, you’ve probably heard of jelqing. This is the exercise that can dramatically increase your size.

All that jelqing requires is the use of your hands. No equipment, gadgets or devices. Simply use your hands to perform the jelqing massage movements on your penis.

Here are 7 secrets to jelqing for a bigger penis size:

1. SLOW strokes. Jelqing consists of stroking your penis, one hand at a time. But you have to make the strokes slowly. Many guys try to make their caresses as if they are masturbating. That is too fast. Slow down!

2. LUBRICATE. You really have to make sure to lubricate the penis to avoid redness. If you run out of lubricant, it is better to wait to resume the exercises until you get a new bottle, rather than trying to do them without lubricant. You could end up with too much redness and you won’t be able to exercise for the next few days.

3. SEMI-ERECT. Many guys try jelqing with a full boner. This is NOT the technique! You have to be in a semi-erect state which is about 50-60% erection.

4. HEAT. This prepares your penis for exercise and a proper warm-up can mean a faster jelqing session. Just take a warm hand towel and wrap it around the penis for a few minutes.

5. DAYS OF REST. Take a few days off during the week. A common routine is to go Monday through Friday and then take the weekend off.

6. GIVE IT TIME. The reason some guys don’t get bigger is because they think they can jelq for a few days or a week and get bigger. You have to give the jelqing time to work. Wait 3-6 weeks for the first inch to gain.

7. FOLLOW A GOOD ROUTINE. A good routine is the difference between seeing good profits relatively quickly and going through trial and error, not seeing any profit for months. It’s best to stick to a solid jelqing routine so that you can grow as much as possible in the shortest amount of time.

The Dukan diet is one of the fastest growing new diets. With so many people in a rush to get started and experience the fast weight loss and low hunger program, only a few may make mistakes in their rush to lose weight. In this article, I will discuss the five most common mistakes of the Dukan diet.

1. Not eating enough and feeling hungry

People used to starvation and calorie counting diets have a hard time getting used to the idea that they can eat as much as they want on the Dukan diet. There is a misconception that to lose weight you must be hungry all the time. Consequently, some people new to the Dukan diet will unconsciously reduce their portion sizes to avoid feeling full and thus feeling like they are dieting (and losing weight). You don’t need to be hungry all the time to lose weight! The Dukan diet is a diet to reduce hunger, you should not feel hungry while following this weight loss program. If you’re hungry, eat something (as long as it’s on the allowed food list!)

2. Not having enough variety in your diet

When you first start the Dukan diet, you may need to refer to the Dukan diet book several times. It is natural to want to double check which foods are allowed and which are not. It may take a week or two to memorize the list for the Dukan diet to friendly meals together become second nature. For some people, once they find a food that they like to eat, they stick with it, thinking that it is easier to stick with what they know is safe and easy. The downside to this plan is that meals quickly become repetitive and boring. The once enjoyable and eagerly anticipated food fix becomes a dreaded task. So, to avoid getting sick from the mere sight of turkey kebabs in a tikka and mint sauce (for example), be sure to take the time to experiment and expand your Dukan diet menu.

3. Stepping on the scale constantly

Weight loss on the Dukan diet, especially during the attack phase, can be very rapid. Dieters will gain a motivating enthusiasm by stepping on the scale to see that the pounds have been dropping. However, the weight fluctuates throughout the day. The scales may show an exciting loss of a couple of pounds in the morning, but they show that you have actually gained a pound in the afternoon! One day you may see weight loss and another day show weight gain. This is unnecessarily disturbing.

You should also be aware that most household scales are not very accurate machines. Move the scales slightly to the left or right and you will probably find a different result when you step on them.

Weighing should not be done more frequently than once a week. Once a month would be better in my opinion. Weight loss should always be thought of in terms of week to week at a minimum, preferably month to month. Which brings me to the next error.

4. Taking Too Much Occasional Slips

It is very easy to stop your diet and eat something that you should not eat. Someone may offer you a cookie without thinking that you are eating it before you realize what you are doing. You find yourself in a situation where refusing food or drink would be inappropriate and rude. On the Dukan diet there are also little accidental lapses, like having whole milk in your coffee by accident or eating a fattier cut of meat than you thought you were eating. I remember when I first got on the Dukan, I accidentally picked up a packet of roast pork slices instead of roast turkey. For a couple of minutes I was devastated until I managed to put things in proportion!

A little slip while on the Dukan diet is nothing. Imagine that one day you have a couple of glasses of wine. Naughty, naughty, wine is not allowed at the Dukan. But to do too much of this slip would be insane! Let’s say the extra calories for the wine were 280 kcal. That’s 280 kcal that I shouldn’t have had for sure. But instead of thinking of this as 280 extra kcal for that day, consider it extra for the week. This means that this slip caused me to consume an additional 40 kcal per day for the following month.

So instead of spending time worrying about drinking those glasses of wine and feeling miserable, think instead of burning that extra 40 kcal every day for a month. This will not be too difficult! Drinking a liter of ice water burns roughly that amount (you don’t have to drink it all at once!) Due to the fact that your body will burn calories simply by increasing the temperature of the water.

5. Thinking that the Dukan diet works by magic

It’s not hard to see why so many people seem to think that the Dukan diet works by magic. The lack of hunger and rapid weight loss seem so different from all other diets that the food combinations must seem like they work like magic. Some people talk about diet as if their stomachs are cauldrons and the food they eat is ingredients in a magic potion for weight loss. They think that if they get something wrong, eat too much or this or too little or that, eat the wrong food or drink the wrong drink, then the spell will be broken and the weight loss will cease!

Of course this is not the case. There is nothing magical about the way the Dukan diet works. Everything that happens is what happens with all diets that work. Dieters simply burn more calories than they consume, and weight loss occurs when their bodies use stored fat for energy. The great thing about the Dukan diet, the reason so many people rave about it, is that the whole process is so much easier and faster than what is experienced with other diets. Dukan’s high-protein, low-carb menus mean that people naturally consume fewer calories simply because they feel full faster and don’t feel hungry or crave food any longer. If you slip or eat the wrong food, that day you will have simply eaten more calories, nothing will be ruined or undone, as long as you return directly to the program, the weight loss will continue as before.

I have a confession to make.

I had been saving this for my family and loved ones, although I think they had already noticed my new behavior.

I cannot resist this addiction and have been doing this for a while. Its side effects are slowly manifesting themselves and I need help. I know this is not good for my health and most of the people I know are also hooked on this bad lifestyle. And I should know better how to get out of this addiction because I am good in this field, this is my strength.

Events

Every day is a struggle every time I sit in the chair, look at the plate, and hold the two paraphernalia (my spoon and fork). My inner conscience and healthy mind would fight the temptation, but most of the time defeated by the urge to go for more. It is a constant struggle between good and evil, and evil often prevails.

I am a food technologist. I can count calories in each serving, determine the physico-chemical characteristics of each food, and yet every time I eat, I can’t control my cravings to fill my stomach to the max! Although I am already full, I would not stop eating until I finished all the food on the table.

Marinade bathed in oil, lasagna in a creamy white sauce, premium rocky road ice cream and black forest cake are my best relief if I have problems at work.

Worst of all, I think and plan what to cook for the next meal, even when I just finished the last one.

I HAVE AN ADDICTION, A FOOD ADDICTION. I AM A CERTIFIED FOOD ADDICT AND I WANT TO GET OUT.

Obviously now I am overweight and want to change.

I am not the only one affected by this disease. Most of the people I know have also complained that they are affected as well. I think it could also be contagious.

We made a deal and a competition with my friends about who will be the BIGGEST LOSER (biggest loss of body weight and fat) and June 2011 will be doomsday. They are also figuring out how to deal with it in their own way. Each of us is now making our own strategy to overcome our cravings.

Game plan

I hope to win, so I formulated my strategy. It’s the 9-7-4-4. This is not my house number, but a code to always remind me of my fight. One gram of fat equals 9 calories; 1 gram of alcohol = 7 calories; 1 gram of carbohydrates = 4 calories; 1 gram of protein = 4 calories. I would avoid fatty foods and strong beer and reduce my food intake by 20% each week until I reached my goal weight and my body. A simple but difficult strategy to follow.

I’m going into diet mode now, starting tomorrow. Pray for me. I need to go now. I AM HUNGRY!

You’ve probably heard of the “220-your age” formula for estimating maximum heart rate. Unfortunately, this formula is not very useful because it can easily drift by more than 20 beats on the high or low side. For me, at 54, this formula says that my maximum heart rate should be 166, but I know from more accurate testing that it is at least 25 beats higher than that.

In books, on exercise machines, and on gym walls, you’ll often see charts of suggested exercise intensity that are based on 220-your age. It is also in calculators all over the web. You would hardly break a sweat if you exercised at those levels. But more importantly, for some people the opposite is true and their maximum heart rate may be more than 20 beats lower than what the formula predicts. If they were exercising at the levels of the tables, their intensity could be too high, especially for anyone with a medical condition.

This formula is often cited without any warning about its possible inaccuracy, and aside from the inaccuracy, it turns out that it has little scientific basis. [Kolata, 2003]. Some people are aware that its original authors never intended 220 age to be a universal formula (it was intended to provide a safe level of exercise for cardiac rehab patients and was based on a not very large sample of subjects). But the problem is also in the basic assumption that maximum heart can be predicted based solely on age. If you think about it, it seems silly: regardless of family history, fitness level, whether we are tall or short, underweight or overweight, etc., we all have exactly the same heart rate at a certain age and maximum heart rate. decreases. with age in all of us at exactly the same rate?

More recent studies have tried to review this concept in a larger sample of the population. For example, in one study, based on thousands of male and female subjects, aged 18 to 81, the authors proposed a “best fit” equation of:

Maximum heart rate = 208 -0.7x Age.

However, if you look at the data on which it is based, it looks like a cloud with only a wave trend towards a decrease in heart rate with age; there is a lot of dispersion. The new formula is a bit more accurate than the old one, but it can still predict below or above maximum heart rate by about 20 beats. [Tanaka, 2001].

A recent review of many attempts to find a formula to predict maximum heart rate concluded that there is no precise enough formula to predict maximum heart rate from age alone. [Robergs, 2002]. In my opinion, neither is possible due to the large amount of scatter in the data. Exercise physiologist Dr. Fritz Hagerman, who has studied world-class rowers for three decades, has said that the idea of ​​a formula to predict an individual’s maximum heart rate is ridiculous – he has seen Olympic rowers in their 20s with heart rates. maximums. of 220, and others of the same equipment and with the same capacity, with maximum rates of only 160 [Kolata, 2001].

Many books have charts with elaborate training programs based on various intensity zones, all based on maximum heart rate. It may all sound very scientific, but it’s not worth it if it’s based on an inaccurate number.

Another misconception that I have come across is that the problem with the 220 year formula is solved by using the “heart rate reserve” or Karvonen formula. In that formula, your exercise intensity expressed as a percentage of your “reserve capacity” between your resting heart rate (RHR) and your maximum heart rate (MHR):

Target heart rate = X% of (MHR-RHR) + RHR

Where X% is the desired percentage. This is a useful formula because its intensities are related to a percentage of your heart rate corresponding to your VO2Max maximum oxygen update, which many exercise physiologists like to use. But the Karvonen formula still needs an accurate estimate of your maximum heart rate. If you enter an inaccurate number based on an age-related prediction, such as 220 years, the result will still be inaccurate.

Heart rate training can be a useful tool, based on a good estimate of what a valid intensity level is for you. Maximum heart rate can be accurately measured in a laboratory, but for most of us it is quite an expensive option. You can estimate other useful parameters such as heart rate at lactate threshold from self-administered tests (see, for example, [Carmichael, 2003]) and this can be used for heart rate based training. But for those of us who are primarily interested in fitness, I question the need. I am a “perceived level of effort” type of person. On easy cardio days my pace is comfortable. On tough days, it feels tough, and when doing intervals, it’s very difficult. This leads to good and steady progress.

References

-Carmichael, Chris and Jim Rutberg, The Ultimate Ride: Get Fit, Get Fast and Start Winning with the World’s Best Cycling Coach, Grosset & Dunlap, 2003.

-Kolata, G, “Maximum Heart Rate Theory Challenged,” The New York Times Health Page, April 24, 2001.

-Robergs, R, and Landwehr, R, “The surprising story of the ‘Equation’ of ‘HRmax = 220-age’, Journal of Exercise Physiology Online, 5 (2), 2002.

-Tanaka, H, Monahan, K, Seals, D, “Revised age-predicted maximum heart rate,” Journal of the American College of Cardiology, 37 (1), 153, 2001.

Consuming fewer calories than you burn can lead to instant weight loss on any type of diet. Most vegetarians interested in losing weight focus primarily on eating whole foods and fresh vegetables. However, for a vegetarian to lose weight quickly, moderate calorie intake and physical exercise are still required. Basically, a vegetarian diet must follow the exact same healthy eating protocol as a diet that includes meat. It is quite difficult for a vegetarian to come up with a healthy eating plan. The most important thing is to make sure you are getting enough nutrition with fewer calories. However, a vegetarian diet does not always promise weight loss.

Types of vegetarian diets

Eliminating probably high-calorie foods, such as fatty meats and processed meat, is one of the advantages of a vegetarian diet. A vegetarian diet does not contain animal meat and even, in some cases, animal products. The consumption of dairy products, eggs and plant foods is known as lacto-ovo vegetarian. A lacto vegetarian only consumes dairy products and not eggs. An ovo-vegetarian eats only eggs, but not dairy products. A vegan is one who only consumes plant foods. All of these types of vegetarians can lose weight. However, the lacto-ovo vegetarian should be particularly vigilant to avoid baked delicacies made with eggs and butter and whole dairy products.

Vegetarian weekly meal plan to lose weight

Breakfasts

Poached egg, roasted tomatoes, and whole grain toast: 195 calories

Grated wheat and a small banana with skim milk: 255 calories

Bagel (whole grain), cream cheese and tomato – 250 calories

Bowl of fruit salad with a banana smoothie – 260 calories

Skimmed milk, bran flakes and a banana – 255 calories

Scrambled eggs, roasted tomatoes, and 1 slice of whole wheat toast: 280 calories

Baked beans, grilled tomatoes, 2 slices of whole wheat toast, and grilled mushrooms: 380 calories

Lunch

6 tablespoons cottage cheese, fat-free dressing, and 1 baked potato (295 calories)

Low-fat lettuce, raisins, sliced ​​apple, pineapple, and cottage cheese (tropical salad) – 330 calories

Tomato and hard-boiled egg sandwich with low-fat mayonnaise – 340 calories

Toast, baked beans with 1 tablespoon cheddar cheese – 370 calories

Mixed bean salad – 435 calories

Appetizers

1 small packet of low fat potato chips – 100 calories

Crispy Breads with Thinly Spread Nutella – 122 calories

Tostada (Wholemeal) with Honey – 109 calories

Vegetable soup with a slice of whole wheat toast – 175 calories

Sunflower seeds – 185 calories

Low-fat yogurt and fruit salad – 165 calories

Unsalted almond nuts – 195 calories

Conclution:

Always keep in mind when ordering a vegan meal that most restaurants saturate their food with oil, sugar, and salt. In case you are trying to lose weight, be careful about ordering oil-free foods like steamed rice or vegetable salad sprinkled with lemon juice. However, just because some foods are vegetarian does not mean they are low in calories. Vegan pizzas and cookies are typically high in calories and could sabotage your weight loss plan. Find the best vegetarian diet to lose weight fast

Often when we hear about a diet that puts the body into a state of ketosis, we are afraid we have heard that ketosis is a potentially dangerous imbalance of blood glucose, the result of a low carb, high fat diet and high in protein. Ketosis occurs when the body switches from burning glucose for energy to burning ketones for energy. Glucose comes from carbohydrates, which are the body’s first choice to metabolize for energy. Ketones are used for energy when there is not enough glucose (from carbohydrates) present in the bloodstream to use for energy.

Clinically stated, “Ketosis is a condition in which the levels of ketones (ketone bodies) in the blood rise. Ketones are formed when glycogen stores in the liver are depleted. Ketones are used for energy. Ketones are used for energy. Ketones are tiny fragments of carbon that are fuel created by the breakdown of fat stores. Ketosis is a potentially serious condition if key tone levels are too high. “

Most bariatric surgery patients are instructed to follow a high-protein, low-carbohydrate diet with a modest amount of fat. The body only needs protein and fat to build and repair tissues and cells, carbohydrates do not play a role in this metabolic function. Also, the body can get all its energy from fat and protein. A ketogenic diet, which was first developed in the early 1900s, is a high-fat, low-carbohydrate diet. By following a ketogenic diet, the body will go from being a carb-burning machine to a fat-burning machine. As a result, you lose weight.

Perhaps the best-known ketone diet is the Atkins plan in which ketosis is deliberately achieved through a high-fat, high-protein, low-carbohydrate diet. According to the Atkins program, proper urinalysis monitoring will keep ketosis within safe limits and the dieter can achieve an ideal body weight without experiencing excruciating hunger. Most weight loss surgery patients are discouraged from following an Atkins-type diet due to the high fat content. Surgery reduces the amount of gastric juice available for digestion, and many patients cannot tolerate high-fat foods.

Speaking to the general population (not necessarily weight-loss surgery patients), experts are divided on the health risk versus the benefit of a ketogenic diet. Some experts say it is dangerous because if key tone levels are not properly controlled, there can be stress on the kidneys and a significant loss of calcium excreted through the urine can cause kidney stones or osteoporosis. Proponents of a ketogenic diet cite human evolution in their argument saying that for most of the time humans have existed we have been a hunter-gatherer species living in a ketogenic state for extended periods. Documented studies suggest that after an adaptation period of 2 to 4 weeks, ketosis does not affect human physical endurance. Some studies go so far as to suggest that humans do not necessarily need a high carbohydrate intake to replace depleted glycogen stores for energy.

Weight loss surgery patients should work closely with their bariatric center to develop a diet and lifestyle program specific to their obesity condition and recovery. While many consider the primary goal of weight loss surgery to be weight loss to improve physical appearance, the primary goal is to improve health, energy, and longevity.

One question that I get asked a lot and that I have seen countless times on internet message boards is whether a person should do cardio before or after resistance training. Before continuing, I want to make it clear that it is my position that everyone should engage in a cardio exercise of their choice for 5-10 minutes prior to any workout, be it cardio, resistance, or flexibility. This is vitally important for a number of reasons, as proper light intensity cardio will warm up the muscles, ligaments, joints and tendons that will be used more intensively in the next exercise routine. Warming up with cardio also slightly raises your core temperature, increases circulation, slightly raises your heart rate, and helps prepare your heart for an increased workload, helps increase lung function, and helps you focus mentally on the next routine. of exercises. The most important benefit of warming up with light intensity cardio is the substantial reduction in your risk of injury. If the body is not warmed up properly, you are much more likely to experience an injury to a muscle, joint, ligament, or tendon.

Now let’s get back to the question of whether you should do cardio before or after resistance training. There is no single best answer here and instead, you should evaluate your individual fitness goals. If your goal is to increase endurance, endurance, or overall cardiovascular health, I suggest doing your cardio training before weight and resistance training. By doing your cardio training first (after your 5-10 minute warm-up, of course), you can engage in a more intense cardio session, which could possibly include some intervals where you actually raise your lactic acid or VO2 threshold. Maximum level. You are much less likely to be able to achieve high intensity cardiovascular work after participating in a weight training session. So in summary, if your goal is to increase cardiovascular fitness levels, you should do cardiovascular workouts before resistance training.

On the other hand, if your goal is fat and weight loss, a current way of thinking in the fitness community is to do a cardio workout after resistance training, it increases the rate of fat metabolism (burning of fats like it is often called as). The theory is that by participating in intense resistance training, you will deplete the glycogen stores in your muscles during this workout. Once glycogen stores are depleted, the body begins to use body fat for fuel. Endurance athletes have known this for a long time, but typically for this to occur in resistance training, an athlete has to run continuously for approximately 90 minutes to completely deplete glycogen from the muscles. Therefore, I remain somewhat skeptical that many average exercisers exert themselves to the point of depleting glycogen during their resistance training, particularly workouts of less than an hour in duration. For more advanced trainers, I believe that it is possible and therefore may be an effective means of reducing body fat perhaps for these people.

I tend to see it like this, if you’re participating in cardio and resistance training on the same day in a row, one or the other will be of a lower intensity level naturally. Again, evaluate your personal fitness goals before deciding whether to do your cardio workouts before or after resistance training. If you are trying to build muscle, you want to have as much muscle strength as you can available for your resistance workouts, therefore doing cardio before weight training would be counterproductive to your muscle building goals. If you are looking to gain endurance or heart health, focus on cardiovascular workouts and do them first. Remember, whatever you end up doing first, it’s most important to warm up properly with a minimum of 5-10 minutes of cardio (even if it’s just a brisk walk on the treadmill) to prepare the body for the workouts ahead, to put the Head in the right space for productive training and, most importantly, to reduce the risk of injury. This debate will mean nothing if you get injured within 5 minutes of a workout and are out of the game for the next 8 weeks rehabbing an injury!