How to Introduce Intermittent Fasting to Lose Weight

No food or drinkIntermittent fasting is making a strong comeback this modern day and age, and for good reason. In saying intermittent fasting is making a “come back”, that is to say that it has been a long time coming. Ever since the stone ages, our ancestors have been intermittent fasting in some way, but not intentionally. (1) But unlike us, these fasts could not be helped, as our ancestors didn’t have 24/7 access to a stove, microwave and that $2.00 box of pasta that can be found at your local all hours grocery store. Our ancestors were met with the challenge of chasing down prey (cardio burn) and hunting said prey in hopes of having a good hearty meal for the night (first meal).

Also, it goes without saying that our ancestors led a bit tougher lives than we lead today. But however tough their day to day may have been, they still were not met with the temptation of grabbing that cheap box of Twinkies out of the closet before sitting down for our weekly Sunday night program. This lifestyle can catch up to this and because of it we are more prone to diabetes, obesity and cancer. So in reality sometimes there is no choice but to introduce intermittent fasting into our lives.

Intermittent fasting is the restriction of caloric consumption for a period of time lasting 15, 16 or sometimes up to 17 hours. The fact of the matter is, by allowing our bodies to imitate the feeding process our ancestors had to go through, we can lose weight at a more rapid pace by just tweeking our daily habits. (2)

Here is one good way to introduce intermittent fasting into your life in order to lose weight.

1.) Pick one day a week and from 7:00 PM until 12:PM the next day, don’t consume any food.

2.) During that period of time, drink tons of water. If you feel hungry at all drink water, and remember to keep a water bottle around you at all times, because you will feel hungry quite often.

3.) Exercise at the end of your fast. This will help to imitate the lifestyle of our hunter gatherer ancestors, and can only help to burn more calories than you already have to that point in the fast.

4.) Adhere to your normal diet the rest of the week. If you eat unhealthy try to slowly change your eating habits. For example pick one or two days a week to really let lose and eat whatever, while the rest of the days stick to eating slow carbohydrate or reducing your calories. Remember no radical changes are necessary.

Remember, this is only one day a week; no huge change. Once you can handle one day a week, step it up to two. It’s always good to keep in mind that your body is always burning calories. Your body burns calories functioning like how the brain burns calories thinking. A university student doing his or her Calculus homework on a fast will lose more weight than one not. So take action and follow these steps. Most importantly, record your findings and see what works for you.

Sources

1.)Pub Med>–Challenging oneself intermittently to improve health.

2.)Pub Med>– Fasting for weight loss: an effective strategy or latest dieting trend?

Posted on Saturday, January 3rd, 2015 at 10:58 pm

How To Workout Without Getting Off Your Chair

chairworkoutEveryone wants to get fit. Everyone wants a healthy body. However, getting up and working out becomes a great challenge. Now, before you know it, you have that bulge growing in your midsection. Health experts came up with an idea of keeping you on your chair while at the same time, staying fit. This aims to ease out workout struggle among fitness enthusiasts. There are a number of exercises you can actually do without leaving your desk or basically while you are near your chair. This way you need not worry about being stuck in the office and having no time for working out.

Daily errands brought about by house chores, home duties, and office tasks can often get you tied in your chair. Here are a few ideas you can work on in order to get you back on the fitness limit without having you to get up and give up your precious working hours:

Toes and Calves Raise

Wriggle your toes first and then your feet. Raise your calves enough for it to stretch and allow a generous circulation. This will get you off numbness and varicose veins which might develop due to improper circulation.

Military Style Sitting

Military officers do not seat with their full butt hold up by the chair. Only one quarter of their butt actually sits so they are up and alert all throughout any military event or while you are out performing your duties.

Back Twists

180 degrees twisting to your left and then to your right alternately will ensure your muscles are doing well. The more you hear a soft crackling sound, the more you will be relieved of muscle pains and possible straining.

Chair Squats and Dips

Put the heel of your palms on both sides of your chair and carry yourself up for a few seconds. Do these on several occasions. You can as well dip your chair and allow your feet to carry the rest of your body while you are seated. Then do some body curls and do this repeatedly.

Neck Rotations

Roll your neck clockwise and counterclockwise in a few repetitions and you will surely get the ultimate fitness essential for a proper health and ultimate wellness. You do not have to do it for longer hours as a few rotations will do, provided you do this on a regular basis.

Your full body can work well and can even get you sweating off some fats. You just need some motivation to get you going. Make it a habit and you are on your way towards slimmer and fit years ahead while staying stuck on your chair.As a result, you can be proud that you may just be sitting on your chair all day long, yet you maintain the healthy habits of exercise and this does not necessarily mean you have to go somewhere like the gym and eventually carry those heavy lifts. This is one great secret of keeping fit while staying on your chair.

 

Posted on Tuesday, December 9th, 2014 at 3:06 am

How to Develop the Habit of Exercising

exercisingWhy is it so hard to stick to an exercise regimen? We know what we should be doing, and we do buy dumbbells and exercise machines and workout CDs… but somehow, we can’t make it a habit! The exercise machine is left to rust and is a reminder of our failure. To be fair, not everyone is a fitness buff. Although it’s beneficial to our health, many people find the idea of joining marathons or going to the gym less than desirable.

Studies have shown that exercise is as vital to our physical and mental health as sleeping, eating and drinking. It is advisable that we include a few minutes of it to our daily routine. A sedentary lifestyle makes us prone to many types of conditions, such as cardiovascular disease, obesity, Type 2 Diabetes, arthritis and osteoporosis, just to name a few. On the other hand, all that’s required is a minimum of 2 ½ hours a week and your chances of living a longer and healthier life improves. That’s a small price to pay for good health.

So, how can we stick to an exercise routine? Here are ways to develop an exercise habit and love it!

  • Make it EnjoyableMost people exercise because they need to, but it’s a chore instead of an activity they look forward to. This is why it’s unsustainable. Choose an exercise that you actually enjoy. There are many options. There’s running, dancing, yoga, lifting weights, hiking, swimming – any activity that keeps your body moving is considered exercise. Choose one activity that you’ll look forward to and do it 3x a week to start. When you do something long enough, and you have fun doing it, it becomes a habit.
  • Set Realistic GoalsNot everyone is built for strenuous physical activity. If you have a condition that prevents you from exercising too long or too hard, there are other options. Yoga and stretching exercises will give you the same health benefits. Remember that a little activity is better than none. Don’t force yourself into doing something that stresses you out physically.Assess your limitation and work around it. If you can’t do 30 minutes of exercise a day, then try 15 minutes. If we set realistic goals for ourselves, we avoid disappointments which can prompt us to forgo the activity altogether. Our goals should be doable to ensure success. As it becomes a habit, and you begin enjoying the activity, you can test your limitations further. You might be surprised that the boundaries of your limitations have moved with your improved physical condition.
  • Reward YourselfKeep yourself motivated by rewarding yourself for your efforts. The result will not be apparent immediately and it might cause you to lose interest. As time goes by, your improved physical and mental condition will entice you to continue exercising. But at the start, you might need a reason to persevere. How about a new pair of shoes if you complete your weekly goal? You get the idea.

The health benefits of exercise and any form of physical activity is proven and endorsed by the scientific community and numerous health organizations. Find an activity you enjoy now and get into the exercise habit! You can also take branch chain amino acids supplements to enjoy the bcaa benefits.

Sources:

Harvard Nutrition Source – Staying Active

Health Page Guidelines

Circulation Article -Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans

Posted on Tuesday, June 3rd, 2014 at 2:52 am

Do You Sit A Lot? You Are Increasing Your Risk of Dying

toomuchsittingThe heading of this article may seem harsh to you! But that’s what a latest research has found.

Recently, some Canadian researchers found the effects of sitting for long hours by analyzing 47 studies and the results may shock you. The study concludes that long-hour sitting enhances the risk of cancer, type 2 diabetes, cardiovascular disease and early death. But wait that’s not all! These risks are found to be elevated even in the people who exercise daily. So if you are the one who sits for long hours while talking on the phone or typing on the keyboard, or even during a meeting, then you are doing no good to yourself.

Well, the good news here is that researchers said that individuals with good levels of physical activity have lowered risks of getting these conditions than the people with poor levels of physical activity. The study found that people who exercise regularly have 30% lower risk than the people who don’t exercise at all. This study didn’t mention any limits of sitting hours.

On the other hand, the study reported that people who exercise but also sit for long time are at 16% higher risk to die of any cause than the individuals who don’t spend much time in sitting. According to this study, long hours sitting is associated with the health risks independently and its presence with the poor health conditions like obesity and smoking might lead to more health complications.

Sitting for long time increases the risk of diabetes and the association is really strong. The risk of dying from cardiovascular disease and cancer also augments with more sitting. It has been found that people who sit for long hours are at higher risks of getting breast, ovarian, colon, endometrial and colorectal cancers.

Above mentioned risks may have left you to think what to do now as your job doesn’t allow walking all the time and it is not possible for others too who stay at home.

We have some suggestions that might help you:

  • First, try to monitor your sitting hours. You can use the health monitors too which are easily available nowadays. After a week, you will get your sitting hours average. When you have it, try to reduce it by utilizing more time in walking.
  • If you work continually at the desk, then try to get up after an hour and walk for a minute or two.
  • If you watch TV a lot, then first thing is to reduce the hours you spend in front of the TV. Secondly, utilize the advertisement time during the show by walking in the room or performing stretching exercise.
  • Exercise daily. It is a must thing. Exercising improves overall health and it also reduces the sedentary time. If you cannot find time to exercise properly then divide your day and walk for five minutes after every hour.
  • Try to be more active as you can to stay in good shape because you can only enjoy life when you are healthy.

Reference:

Annals of Internal medicine>- – Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis

Posted on Thursday, April 3rd, 2014 at 2:39 am