Zumba Dance Workout for weight loss

WHAT I EAT IN A DAY | WEIGHT LOSS MEAL PLAN FOR WOMEN

What Is the Difference Between a Pilates Workout and Yoga?

To begin with, both types of exercise are a very natural form of exercise for both and mind, and it would appear, especially recently, many more people seem to be involved in one form of Pilates workout or another. A Pilates workout can take the shape of classes or simply done at your leisure and pace in the comfort of your own home.

Both a Pilates workout and Yoga session one have similar traits but let me tell you the main differences.

Firstly Yoga as a form of exercise has been around for a very long time now. In fact, it actually dates back to almost five thousand years when it emerged in India. It is not just a workout; it emphasizes both mind and body, meditation, maintaining a proper healthy diet as well as breathing techniques.

In comparison, Pilates, a much newer form of exercise, has been in existence for approximately 80 years now, invented by a man called Joseph Pilates. Though it has certain similarities to some Yoga techniques, its main aim is to help condition the entire body. This form of exercise strengthens the muscles, thereby developing core strength into everyday movements that typically form your day-to-day life, without you even being consciously aware of it.

Yoga also involves core strength to a degree. However, its principles are more based on stretch and flexibility and less perhaps on the day-to-day body movements. Its focus is more on the inner body and more spiritual in its application.

Both a Pilates workout and a Yoga session focuses on breathing and movement at the same time. Pilates is more inhaling through your nose and exhaling through your mouth. Yoga, on the other hand, is more inhaling and exhaling through your nose.

Ideally, it would help if you determined what exactly it is you want to achieve from your workout. Do you want more stress management? If so, I would suggest Yoga. However, if you are looking to burn more calories, I would recommend a good Pilates workout, the choice is yours.

Generally speaking, during a Pilates workout, you may burn between 170-370 depending on the exercises done, whereas with a Yoga workout, the calorie burn is more likely to be about 140-250 calories. Either way, they are both excellent workouts that will improve both flexibilities and achieve the right muscle tone in the process.

However, if you are specifically looking to improve your abdominal muscles in particular, then Pilates is an excellent choice.

Pilates will work the whole body without any rapid or forceful movements that can injure you and because of its low impact nature, it is one of the stronger reasons why it is an excellent form of exercise for both young and elderly alike.

The centre of a Pilates workout is working on your abdominal muscles and your buttocks as it makes a person stronger from the inside out, making this one of its core attributes.

Pilates incorporates flexibility and strength, where it provides an excellent workout for all the different muscles groups, thereby giving you a much stronger body and leaner appearance.

Both a Pilates workout and a Yoga session can have a positive impact on your body. I cannot see any negative implications for either type of exercise if done correctly.

Regarding some similarities, they do however, both give you a feeling of well- being which can only be a good thing. They also both do not involve any jerk like movements or any other form of vigorous movements.

Each form of exercise workout will give you a sense of peace and wellbeing while at the same time, strengthening your muscles. Though each has its uniqueness as mentioned above.

From a visual stance, you will see results quicker doing Pilates than you would with Yoga, which may take longer, though they are equally as good for you in their own right.

The truth is that both are effective, yet each has its uniqueness; it does depend on how quickly you would like to see results.

I hope this article has shed a little more light on the two forms of exercise, they do even share a few similar practices, and there is absolutely no reason why you can't do both. If you would like to find out a little bit more about Pilates why not head over to https://letsgetandstayhealthy.com/pilates-benefits

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Fitness Myths - Separating Fact From Fiction

Whether you are looking to drop 10-15 pounds of fat or add 10-15 pounds of lean muscle mass, it's important to first come to grips with some of the biggest lies/myths in the fitness industry. Otherwise you may end up wasting your valuable time and could even damage your long-term health.

For starters, the myth/belief that muscle turns to fat is totally erroneous.

Myth 1:

Muscle never turns to fat.

They are two totally, separate types of tissue. Just as your heart is different from your liver and you wouldn't worry that it could become your liver, your muscle cannot turn into fat. It would be like watching an apple convert to an orange right before your eyes. Not going to happen.

So, what does happen to someone who was once very muscular and fit but stops working out? If muscle does not turn to fat as many believe, then why does their once fit and trim body now appear fat, flabby and unhealthy?

The reality is much worse than turning to fat. Muscle is not being converted to fat, it is being lost. It is literally, wasting away.

Because the body uses a lot of energy maintaining lean muscle mass (which is why having more muscle is great for preventing fat gain), when the body believes it no longer needs to maintain muscle mass, it eliminates it. Whatever muscle mass is not being stressed (used), starts catabolizing (breaking down).

Muscles shrink from non-use and fat pockets grow bigger. Soon, what was once an attractive, trim, fit body now appears flabby and fat. It is really that simple.

Because muscle burns more calories than fat, whenever workout habits change or slow down, changes in diet must follow. If diets are not adjusted to align with a less active lifestyle, if food intake remains the same but total calorie expenditure decreases, guess what? The excess surplus of calories (that are no longer being burned through activity) gets converted into body fat.

It's pretty simple science - when you exercise less, you burn fewer calories and therefore, you must eat less.

The good news is, it only takes about 60 minutes of strength training weekly at the gym (or your preferred strength training workout) to maintain muscle once it's built. It takes far less effort to maintain muscle once it's built than it did to build it in the first place.

Myth 2:

Exercising daily is optimal. Wrong.

Many people believe that if they fail to see the progress they are after, it's because they are not training hard (or long) enough so they immediately start pushing their body harder which is the exact opposite of what should be happening.

Every time you train your muscles hard (at the gym or elsewhere), you are creating micro damage to the muscle tissue and time is needed for this to be rebuilt to withstand the same level of force once again. If the time and energy needed to do this is not provided, muscles won't get stronger and in fact can cause loss of valuable muscle mass.

Reality - when actively working out, the body requires and needs rest days in a well-planned protocol to have the time needed to get stronger than it was before. Ideally, one day off a week should be allowed, if not two. But, even that is not hard science. Some people require more. In fact, three to four days rest for beginner trainees or those who do intense training is not at all uncommon.

Remember, as the intensity of your workouts go up, your total rest required to recover from that workout will also increase.

It's very important to recognize when it's time to work harder and when it's time to rest. Understanding the difference and giving your body exactly what it needs is what gets you to that end goal.

Honor your workout, but balance it with rest.

Myth 3:

Cardio is a great way to get thinner - False.

Cardio - (referencing steady state cardio sessions) - the workouts that people dread yet do daily after hitting the gym. Jumping on a piece of cardio equipment and going at one pace for 20-60 minutes.

These workouts do very little for anyone. What these extended cardio workouts achieve is to increase the appetite, causing us to eat more. In fact, many people, who are classic "cardio bunnies," report ravenous appetites that just won't go away.

Cardio training can even cause loss of lean muscle mass. When the body knows it must go for long periods of time at a moderate intensity pace, it does what it can to be more efficient. Since muscle tissue is energy-intensive to maintain, it is better for your body if you have less of it.

Couple this with the fact that many are on a lower calorie diet while doing cardio and now you have a body ready and willing to drop lean muscle. So, fat is not really being lost in the process, but rather, lean muscle.

The body may appear smaller after months of cardio workouts because of lost weight, but, unfortunately, it is due to an unhealthy, change in body composition. The body now contains more fat mass in proportion to lean muscle mass and the result is not pretty. The look is soft, jiggly, and anything but fit.

If you're looking to create a fit, lean, firm body, cardio training is not the way to get there. Strength training is the only thing empowered to reverse unhealthy, muscle loss.

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Boosting Immunity Through A Healthy Daily Routine - PART TWO

This is part two of how we can boost immunity because we have control over our daily routine. See part one on a previous post.

Midday

For most of us midday would bring us to lunch time. Ideally, lunch time would be 4 to 5 hours after we've had breakfast. Waiting 4-5 hours between meals is called intermittent fasting. Intermittent fasting has been shown to reduce inflammation in the body which, in turn, helps improve our immune system. (This is not recommended for those who are diabetic, have metabolic syndrome or other health conditions that require a different nutritional schedule. One should always check with their healthcare professional about what and when to eat.)

Lunch might include: Free range chicken and organic vegetable soup. Vegetables like carrots, which contain the vitamin A, cruciferous vegetables such as broccoli, kale, and cauliflower to detoxify the body and a clove of garlic which is antimicrobial are a good choice. Another serving of healthy fat such as a tablespoon of flaxseed oil can also be consumed.

Dinner Time

Dinner time ideally would, again be 4-5 hours after lunch, so as to practice intermittent fasting. A meal consisting of plenty of healthy vegetables, protein and fat like beef, chicken, and fish are excellent choices.

Any dietary plans that follow the guidelines of the keto diet, the paleo diet, the South Beach diet or similar approaches work well in supporting our immune systems.

Since all of us like a snack or something sweet on occasion that is certainly permissible. Dark chocolate is a great choice that can satisfy our sweet tooth and can benefit us because it is anti-inflammatory.

An alcoholic drink on occasion does not have to weaken our immune system. Red wine and stout beer are anti-inflammatory.

Exercise will definitely improve the immune system. A good goal is to shoot for 30 minutes of exercise per day. Moderate exercise such as walking and weight and resistance training have been shown to lead to a higher number of white blood cells which helps to fight infection. One does not need a gym, health club or exercise facility. Some hand weights and stretch cables at home can provide resistance training. Walking provides aerobic exercise and may be the most beneficial activity humans can engage in.

Getting adequate sleep and rest is the most important thing we can do for our immune system. Our immune systems are working hardest while we're sleeping. We supercharge our immune system when we get our rest!

One does not have to strictly follow this daily routine to have improved immunity. Enacting any of these measures will only enhance the immune system. However, gradually adding these ideas, over time will improve our control over the present and future health condition confronting us and make us less susceptible to aging and degenerative processes.

Dr. James Schofield is a healthy living enthusiast. To see more topics about healthy living visit this site. Please visit James Schofield DC's website here http://northhillspachiropractor.com.

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Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout Beginners & Intermediate

Boosting Immunity Through A Healthy Daily Routine - PART ONE

Spring of 2020 finds many of us "locked down" due to a global viral pandemic. Schools are closed, businesses are shutterd and we are told to practice social distancing. Television and social media are a 24/7 source of information about the challenge. With all this going on it may appear as though all is lost and we are in a hopeless situation. However, all is not hopeless because we have control over our daily routine. This article will describe how we can go about our day in a positive manner that will help us during this trying time.

Anyone having played organized football and or having watched football on television has probably heard a coach say: "The best defense is a good offense." Perhaps we can take this advice and formulate this strategy into improving our health so as to make us more resistant to the present disease we are facing and, even to other health conditions such as premature aging, dementia, heart disease, cancer and diabetes.

Consider the following healthy daily routine.

Morning

Upon awakening, drink a large glass of water. Water is necessary for all the chemical reactions that take place in our body. It is also an important way we eliminate toxins and waste products from the body. It is estimated that 75% of all Americans dehydrated or are underhydrated. One third of us mistake thirst for hunger- so instead of drinking water we eat, and we know what that leads to... Most people should drink 2 liters or half a gallon of water/day.

Have a healthy breakfast of protein, vegetables and healthy fats. For example: two eggs, a serving cup of vegetables that might include carrots, broccoli and cabbage and a teaspoon of coconut oil.

Another vegetable option is to eat a handful of sprouts. You can grow your own sprouts from seed on your kitchen countertop by using a sprout jar. Amazon has a product called "Broccoli And Friends Mix" which contains a variety of different seeds.

Now that we've hydrated and fueled ourselves, we can gently get warmed up. Anyone with a dog or cat knows that their animal gently stretches upon arising. We should do the same. It is important to do some slow stretching exercises and nothing too vigorous. In fact, the first hour after arising shouldn't consist of any heavy lifting or carrying. Nor should we engage in repetitive bending at the waist or finding ourselves in an awkward position. The body responds best to gently warming up for the first hour of our day.

Dr. James Schofield is a healthy living enthusiast. To see more topics about healthy living visit this site. Please visit James Schofield DC's website here http://northhillspachiropractor.com.

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Weight Loss: How Meal Timing Affects Results

If you have wondered whether it's best to exercise in a fasted state, before eating breakfast, or to eat breakfast and then have your workout session, I will weigh in here.

For years we have been told breakfast is the most important meal of the day and you must eat a good, nutritious breakfast in order to have the best exercise session. But is that really true? Here are a few benefits of exercising in a fasted state which just means, before you eat your breakfast or whatever your first meal of the day ends up being if you intermittently fast, as I do.

Fasted exercise improves levels of glucose and insulin, lowering risk of insulin resistance and Type 2 diabetes;

As I explain in Today is Still the Day, exercising in a fasted state is particularly effective for fat loss as it lowers both total body weight and body fat percentage. Exercising after eating only reduces body weight;

It curbs food intake for the remainder of the day, resulting in an overall energy deficit of about 400 calories;

It may boost growth hormone and production of testosterone, which prevents depression and optimizes tissue regeneration;

People who skipped breakfast and worked out on an empty stomach had better working memory in the mid-afternoon and reported less mental fatigue and tension later in the day than those who ate cereal before exercising.

It helps prevent depression.

Exercise and fasting together cause oxidative stress, which helps counteract muscle aging.

So I think it is safe to say if fat loss and improving muscle health is your primary goal, working out fasted would be the way to go.

Another huge bonus is that exercising while fasting for more than 14 to 18 hours (which you might do if you practice intermittent fasting) likely activates as much autophagy as if you were fasting for two to three days by increasing AMPK, NAD+ and inhibiting mTOR. Autophagy is the process whereby the body cleans out damaged cells, in order to regenerate newer, healthier cells. It occurs during prolonged fasting.

So should you never eat before exercising? It is not appropriate for everyone. It depends on your age, when you last ate, whether or not you're pregnant, medication use, medical history, fitness level, whether or not you are metabolically flexible and the type of workout you engage in. If you feel weak, dizzy, nauseous or lightheaded, you probably should eat something before working out. I certainly wouldn't recommend a bowl of cereal, by the way. A light protein meal like a small whey protein shake is a good choice.

As with all things, it is always best to listen to your body and use wisdom to find what works best for you.

Do you eat before you exercise or do you routinely exercise in a fasted state?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a "3-D Living Program" to assist her coaching clients in achieving vibrant health and wholeness - spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the "3-D Living Program," her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

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Weight Loss Strategies 101

When it comes to weight loss, it is true that there is no one-size-fits-all solution. What works for your friend may not work for you. This is because of the fundamental fact that the biological responses to each and everyone's body is different and the reason for that depends on various genetical and diet factors. Therefore, in order to determine, what works best for you, you need to try few different options and be patient with each one of them until you hit the jackpot of your weight loss strategy. It is understandable that it is easier said than done, but with a little bit of commitment, it is definitely not impossible. This article is about two of key elements that are contributing factors of your weight loss strategy.

1. Proteins, fats and carbs:
It is true that your food intake can be the biggest player in your weight gain as well as weight loss strategy. Again, same food does not have same effect on two different people. It may not even have same effect on you if you try it over a period of time. Also, after changing your dietary habits, do not expect to see the results immediately or all at once. The effects are usually indefinite and imprecise. If implementing a dietary strategy over one-week cuts 1 pound of weight, it is not necessary that continuing to implement same strategy over the next week will slash another pound from your weight. It could be more; it could be less. It is said that eating carbs create craving for more carbs, hence eventually increasing your weight. If you want to cut your weight, cutting carbs is the first step followed by cutting bad fats.

2. Exercise:
Although food is the most important factor of your body weight, exercise plays an almost equal role in getting you close to your weight loss goal. Exercise speeds up your metabolism. One of the biggest benefits of exercise is that it burns fats in your body, and it does so quickly. If you don't do any exercise at all, your body might still burn fats in doing daily physical activities, but it will be extremely slow. Just like setting up your dietary plan, you don't need to spend a lot of money to come up with an exercise plan. When it comes to exercise for losing weight, you should do what you enjoy doing. Walking, cycling, hiking are activities that only need time and a little bit of commitment. Whatever exercise you choose to go with, make sure you do it in sets with appropriate intervals between sets. Don't exhaust yourself to an extent that you feel tired the following day to do any exercise at all, hence slowing down your overall weight loss progress.

These are the two fundamentals of weight loss. Start with these and track your progress over a period of time. Don't hesitate to change your plan if you need to.

If you are serious about losing weight and have an hour to spare every day, you need lean muscle weight loss. With a bit of commitment and promise to yourself, you are not too far from your weight loss goals!

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