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We have various types of fats, for example saturated and unsaturated fats, how much should you be consuming, and the fats should you avoid? Carbohydrate and protein are both made up of the same components as fat. Hydrogen, oxygen, and carbon are the three elements. These components, however, are combined in a different way in fat than in other types of nutrition, resulting in a different structure that makes fat more energy dense.Since fat is more dense than other nutrients and contains approximately twice as many calories per gram as protein and carbohydrates, consuming too much fat can contribute to weight gain. ↚ Not all body fat is bad; a few of the advantages of body fat are described below. What are the advantages and uses of fat? Since fats in our bodies protect and cushion our organs, a lack of body fat could be harmful to our health. Body fat is a type of fat that provides energy reserves. When we exercise, we use both the calories from the food we eat and the fat that our bod...

Continue reading if you want a flat stomach, to lose weight, and to develop toned muscles. Specifically, we will present you with a great 10-week fitness schedule that can be practiced by both men and women. What is more important, without having to visit a gym, you can do these exercises at home. 10-Week Toned Body fitness schedule It is suggested that you drink plenty of water, either simple or infused, and adopt this amazing workout program. Monday:—Monday: 5 push-ups, 10 butt-kicks and a further 10 sit-ups, 12 squats, 15 lunges, 25 crunches, 35 jumping jacks, 15 second planks, and 25 second wall-sit should be done. Tuesday: -Tuesday: You can do 10 squats the next day; 10 push-ups; 10 jumping jacks; 20 crunches; 20 butt-kicks; 25 lunges; 35 sit-ups; 45 wall-sit seconds and 30 plank seconds. On Wednesday: 10 push-ups, 15 squats, 25 butt-kicks, 25 lunges, 30 sit-ups, 30 crunches, 50 jumping jacks, 35 second wall-sit, and 40 second planks are all recommended. Thursday: -Thursday: Start...

  Everything you need to know about how to train, what and when you should eat, and the importance of a better night's sleep. When most people talk about trying to lose weight, what they are really trying to do is lose fat. The problem is, that requires not losing muscle—which your body naturally does when you’re in a caloric deficit. And a caloric deficit is a requisite for fat loss; you can’t lose fat without taking in fewer calories than you burn per day, says Abbie Smith-Ryan, director of the Applied Physiology Laboratory at University of North Carolina at Chapel Hill. “If you achieve a caloric deficit to lose weight solely by cutting calories, you will lose a similar percentage of weight from fat as from muscle,” adds Heather A. Milton, senior exercise physiologist at NYU Langone’s Sports Performance Center. Which could make dieting even less attractive than it was before. Meanwhile, a caloric surplus—eating more calories than you burn per day—is required to build muscle. Thin...

If you're looking to shed some unwanted pounds, take a look at 10 of the best fat burning exercises which (when combined with a healthy diet) will help you to achieve the body of your dreams.   Interval training   One of the best ways to burn fat is through interval training. It doesn’t matter whether you complete your interval training through running, on a rowing machine or a bike, the exercise will help you lose weight. This is because interval training increases your growth hormone and adrenaline levels - both of which suppress your appetite and help your body to burn fat.  Cross Country Skiing   Cross-country ski machines have a very high calorie and fat burning potential and is a non-impact exercise. Unlike other exercise machines, using a cross country ski machine requires skill and coordination.  Rowing Machine    Rowing is regarded to be the most complete exercise because it works all of the body’s major muscle groups such as the legs, butto...

step on the scale. Shockingly, the number is up. Not by a ton, but it's definitely a few pounds higher than it was yesterday (or the day before). You've been exercising regularly and eating well — so what's up? Your water weight. When you gain a pound or two in just a few days, water is almost always the culprit. Fat takes more time to accumulate, so it isn't really possible for you to gain weight from fat in a matter of a day or two, says Sylvia Tara, Ph.D., author of The Secret Life of Fat. Plus, glycogen, which is the stored form of glucose that our bodies turn to for energy, holds much more water than fat does because of its biochemical makeup, Dr. Tara says. Stored in the liver and muscle cells, glycogen is hydrated with three to four parts of water. So when you lose weight quickly, you're depleting those glycogen stores, which tells the liver and muscles to hold onto any bit of glucose — and its accompanying water — that you take in when you eat. If you st...

It's a nightmare when it comes to shedding your stubborn back-fat. And all those dreams of wearing your several backless dresses go out the window. How annoying is it when you have this overhang from wearing a bra, and you can just feel it wobbling around, every time you walk?! If you totally relate to this, then don't worry, we've got some easy workout hacks that'll help you get rid of your back-fat.  Mix Cardio With Weight Training – Cardio will only train one type of muscle fiber and you'll basically just be focusing on one part of your fat-burning furnace. Adding HIIT and weight training sessions a few times a week will do wonders to your entire body, and help you hit the target areas you've always wanted to. Whatever you decide to do, make sure to you really step out of your comfort zone because that’s the way to get real results. Diet Diet and Diet – Any article dealing with fat loss, is always going to talk about the importance of eating healthy food...

Burn calories without going to the gym this holiday season Have you been skipping the gym lately? No judgment: So you overdid it on gingerbread lattes at Starbucks or grabbed too many fast-food meals after marathon shopping trips? No biggie—as long as you stay active in other ways. "A lot of people skip workouts completely when the holidays get busy and promise they’ll exercise in January,” says Mike Donavanik, a personal trainer in Los Angeles. “But it’s that much harder to motivate when you’ve skipped the gym for two-plus weeks.” While you don’t have to maintain your exact same exercise routine, keeping your body in motion will help you balance out the indulgences and start the year strong. To help you do that on the quick, we’ve rounded  research-backed ways to get more out of your workouts and improve your metabolism to boot. 1. Do exercises in the water. Water workouts are very effective and are good for any pool or sea. Do this set of exercises every time you enter the wate...

Has it been very long since you hit the gym? Have you no time for yourself or to exercise for a few hours every day in your busy routine? How long has it been since you went out for a walk or a jog early in the morning? How long has it been since you stretched your muscles enough and realized the need for exercise in your day-to-day activities? If you can’t recollect when was the last time you engaged in physical activity, this article is for you! A majority of us don’t get any exercise every day mostly due to the time constraints in our busy, modern lives. We wake up in the tabata intensity interval training for weight lossmorning hurriedly to the sound of our alarms, have a quick shower, and eat a quick breakfast unmindful of the need to eat peacefully for the body to digest any food. We rush to college or our work places, again in a hurry, and spend our day in highly-stressful environments. We get back late from work, sit in front of the television watching soaps or movies till it ...

Unless you’re preparing for (or running) a race, it’s a question you might have found yourself asking, most likely during moments when you’re pounding away on a treadmill and thinking of the moment when your run will be over. After all, you’re probably not wondering if cardio is “good” for you. Any type of exercise (such as cardio) is good for your heart, your mind, and for fighting the aging process. But, you've got a goal in mind. You want to drop pounds, and you want to make sure that with your limited time you're going to see results. The quick answer: yes, cardio will help you lose fat. But, that doesn’t mean it’s the right (or most efficient) option for you. This routine is designed for beginner who wish to burn fat and improve their cardiovascular health. This is an 8 week plan, very realistic and easy. Before I get into the routine I would like to familiarize you with a scale of measurement known as RPE (rate of perceived exertion), this is a scale of exertion from 1...

If you are looking to kick start a new weight loss routine or conquer a diet plateau, two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details! Most People Don’t Even Know About this tricks No 01: Avoid Sugary Drinks: However, if you determent to lose weight this Sugary Addiction Must Stop.  This Has Been Proven By Doctor’s From The Department Of Nutrition Of The HARVARD School Of The Public Health. Drinking Sugary Beverages Contributes To Being Overweight And Obese! No 02: Drink Green tea: Do You want to Burn More Fats? According To Dr. Margriet Westerterp-Plantenga Of Master University Drinking Green Tea May Help Because It’s Loaded With Antioxidants Called Cate...

The waistline is the top body part that both men and women say they are most self-conscious about. Here are simple ways to lose belly fat and get a flat stomach for good!  #1. Cut Off Your Sugar Cut off food that contains sugar. When it comes to body fats, sugar is the greatest enemy and the reason behind it. Sugary treats can be delicious but are not very good for our bodies and our tummies. Not only does sugar filled food adds inches to our waistlines, but it also the overload leads to insulin resistance. When that happens, our body starts to store extra fat around the waist. Sugar bloats your tummy the matter of weeks by feeding the bad bacteria, leading to gastric problems. When it comes to flattening the belly, cutting off sugar is the best things you can. #2. Do not Skip Meals A common habit of our generation is that they do not take care of their meals as they should because of tough schedules and jobs. Sometimes they end up skipping their meals, and that disturbs the enti...

You may have heard the saying, "Abs are made in the kitchen, not the gym." There is truth to this, as good nutrition is essential if you want to lose body fat. For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup. Eating too much sugar can cause weight gain and increase your risk of metabolic diseases . Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake. A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%. Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day. Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase f...

Sculpt sexy curves that accentuate your waist with this muscle-building strength circuit. News flash: Strong muscle curves look good on everyone. (Just look at these strong ladies who make muscles look drop-dead sexy.) By building strength in key areas (your shoulders, butt, and legs), you can make your body appear more shapely. This strength circuit incorporates dynamic, balance-based exercises that will engage your whole body—while also tightening the muscles around your stomach to help define your waist. If you're looking for a more intense ab burn, add this five-minute waist-sculpting ab routine at the end of your workout too. (Don't forget: Diet is just as important—if not more—than exercise for losing belly fat. Total Time: Up to 30 minutes You will need: Free weights 1. High low crunches   How to:    To perform this workout get a chair. Now sit down in front of the chair in the crunch position, starting with your feet under the chair. Move in the crunch position ...

Belly fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease (1). For this reason, losing belly fat has massive benefits for your health and can help you live longer.   Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall. Fortunately, there are a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body. Here are 7 evidence-based ways to lose belly fat. What Is The Best Way To Lose Belly Fat? #1. Go Crazy Over Soluble Fibres Soluble fibers are the reason that you feel full even after ha...

Belly fat is dangerous (1). It not only prevents you from being fashion forward (talk about sporting those amazing crop tops), but is also closely linked to diabetes, heart disease, and insulin resistance (2), (3). And it can affect anyone, irrespective of age, genetics, etc. So, you must address the issue immediately by consuming foods that help mobilize this stubborn fat. In this article, I have listed 16 belly fat burning foods to include in your diet and live a healthy and happy life.  1. Walnut Walnut consist of omega-3 fatty acids. Walnut not only defend your heart from heart diseases, but it also helps to maintain a healthy weight. You cannot complain about the taste of walnut because it is among few healthy foods which even taste good. Walnuts are easy to carry; you can take them with you whenever you want. Along with a flat belly, walnuts can also gift you a healthy hair and healthy skin. 2. Beans Fresh beans can be an excellent food which can help you in getting fa...