best bodyweight exercises for triceps mass

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the best time to exercise to lose weight

best time to exercise to lose weight??

Research carried out by Associate Professor Steve Boutcher, Director of the Fat Loss Laboratory at the University of NSW, shows that if you want to lose fat the best time to exercise is in the morning before breakfast.

When you exercise in the morning your body tends to burn more fat. The main reasons why this is happening is:

The body has effectively run out of carbohydrates or sugars for fuel and it switches to burning fats instead. One way that it does this is by releasing a substance that ‘turns on’ the fat cells to release their fats.

Other studies support Professor Boutcher’s research findings on morning workouts and suggest that early exercisers are more likely to stick with a fitness regime than those who leave it until later in the day.

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how does sugar affect your diet

Sugar's effects on weight management and your health aren't as cut and dried as you might think. Here's what the research really has to say!

•  Research has associated high sugar intake with increased rates of obesity, heart disease, and cancer. [1-3] Many fitness and research professionals suggest reducing or eliminating sugar intake to optimize health and body composition.
• This seems logical at first. But the next question is the big one: Is it the sugar that does the damage, or the extra calories it brings? Because those calories can definitely be significant. A typical can of soda contains around 40-50 grams of sugar, and drinking two cans per day could increase your daily calories by a whopping 300-400.
• What's worst about these calories is that they're basically empty. By this I mean that sugar has been shown to have very little effect on satiety, or how full you feel from the calories you eat. Taking in lots of extra calories but not getting full? You'd better believe that's a recipe for weight gain.
• But beyond the satiety argument, many people also believe that sugar in and of itself is more lipogenic (causes an increase in fatty-acid production and ultimately fat storage) than comparable calories from other types of carbohydrates. By this logic, some people recommend avoiding sugar by any means necessary.
• However, the data suggests that sugar isn't the demon many of us have been led to believe. It can be incorporated into a healthy diet, and you can still lose fat and progress towards your goals
• After all, healthy foods like fruits and vegetables contain sugar, and they're still good for you. And eating a reasonably sized slice of that ridiculously good red velvet cake can help satisfy your sweet tooth and keep you from bingeing later on.

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Rice And Weight Loss

Rice is naturally low in fat, but it is high in carbohydrates. Advocates for a low carbohydrate approach to weight loss argue cutting out grains, like rice, is beneficial for fat loss. However, other research suggests eating rice may not increase risk for obesity. In fact, certain countries known to eat a high amount of rice have low obesity rates.

Other factors also play a role when determining if rice is good for weight loss such as what else does the diet consist of, how much rice you’re eating and what/ how much exercise you are getting.

Brown vs. white rice

• Brown rice is a whole-grain food, meaning its bran, endosperm and nutrient-dense kernel have been left intact. Unlike refined grains, whole grains are a good source of vitamins, minerals and dietary fiber. Consuming nutrient-dense foods helps you meet your nutritional needs while restricting calories, and dietary fiber keeps you satiated without contributing additional calories, supporting your weight-loss efforts. A 2010 study published in Nutrition Research supported the notion that whole grains are good for weight control. The study, which examined the association between a whole-grain-rich diet and body weight, found that adults who include more whole grains in their diet generally weigh less than those who eat fewer whole grains. 

• Based strictly on its calorie content, white rice isn't terrible for a weight loss diet. A cup of cooked long-grain white rice has 202 calories -- a moderate amount, and roughly 13 percent of your calorie "budget" if you're following a 1,500-calorie diet. That's about the same as a cup of long-grain brown rice, which has 216 calories. While white rice isn't as low in calories as other diet foods, like fruits and vegetables, you can likely still budget for it in your meal plan -- if you really enjoy it -- without exceeding your daily calorie intake.

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Cardio for Weight Loss

Cardio

For the record, cardio exercise simply means that you're doing a rhythmic activity that raises your heart rate into your Target Heart Rate Zone, the zone where you'll burn fat and calories.

The Benefits of Cardio;

1. ·         It helps you burn fat and calories for weight loss
2. ·         It makes your heart strong so that it doesn't have to work as hard to pump blood
3. ·         It increases your lung capacity
4. ·         It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
5. ·         It makes you feel good
6. ·         It helps you sleep better
7. ·         It helps reduce stress
8. ·         It improves your sex life

If you're trying to lose weight, cardio exercise is just one of the things you need in your weight loss, but which exercises are best and how much do you really need for weight loss?
The truth is, there really is no best cardio exercise. The best activity is the one you'll do on a regular basis. So, finding something you like is critical to reaching your weight loss goals.

• Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no-impact activities like swimming or cycling.
• High impact activities: High impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking.
• Whole body activities: When you involve both the upper and lower body, as in cross-country skiing, it's often easier to get the heart rate up and burn more calories.

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Can Water Really Help You Lose Weight?

The short answer is YES, drinking the recommended amount of water per day can help you lose weight.

water is an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.

If you really want the water you drink to help you lose weight, you should follow the “8×8” rule recommended by most nutritionists: Drink eight eight-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily, or less water if you drink other beverages like herbal tea (make sure they are decaffeinated).

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A Beginner's Guide To Losing Body Fat!

Diet and exercise, exercise and diet. Those are the two words we hear every day in our battle to lose weight and stay healthy.

I know many people who have started an exercise regimen or diet plan trying hard to get in shape, only to step on the scales a few days later and discover they haven’t shed more than a few ounces.

They look in the mirror, decide they’re a failure, and order a pizza.

So what’s the secret? What should you put your focus on in order to meet your goals? The answer is both simple and complicated…

Listen to what an expert has to say

Donald Hensrud, M.D the preventive medical specialist at the Mayo Clinic states that cutting calories is the more effective way of losing weight. The key is to consume less calories than you burn. 3,500 calories equals approximately 1 pound of fat. Cut 500 calories a day from your diet and you will shed a pound of fat in a week, far more quickly than trying to burn it off by exercising.

Don’t throw away your gym shoes yet, Dr. Hensrud also goes on to say that exercise is important because it helps maintain weight loss. Studies have shown that people who lose weight gradually, with a calorie controlled diet, will be able to maintain their weight better be getting regular exercise. Crash dieting without exercise often results in fast weight gain after the diet is stopped.

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