Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Quick Keto Facts 

Ketosis happens when the body is denied access to glucose as the main fuel source and stored fat become energy instead, producing ketones.
That come the concept of a ketogenic diet in which people lose weight by forcing their body to burn excess fat stores.
The ketogenic diet was originally created in the 1920’s to treat epilepsy but was inadvertently discovered to bring about many other health benefits.
There are many variations of the ketogenic diet.

Types of Ketogenic Diets
Classic Keto: The strictest type of keto, which requires a 4:1 ratio of fats to carbs/ protein to carbs. Which means a structured, individualized plan consist of 90% fat. Foods must be weighed when following this regimen.
Modified Keto: The modified variation of the diet aims to be less restrictive. It might be a good place to begin if you’re new to keto, or if you’ve followed classic keto for a long time and you’re trying to ease down to a more sustainable, long-term eating regimen.
MCT: This version contain a higher protein and carb intake than those of classic keto. MCT is short for the term Medium Chain Triglycerides, or highly ketogenic man-made fats/ protein.
Modified Atkins: Carbs are strictly limited in modified Atkins, while fat and protein are encouraged. When one consume carbs on this diet, fats should always accompany them.
Intermittent Fasting: This dietary intervention brings the body into ketosis mode by shortening the window of time that one person eats during the day. For instance, they may only eat during 8 hours of the day, and don’t eat for the next 16 hours, forcing the body to burn energy from fat.
Only the classic and high-protein ketogenic diets have been researched extensively by professionals and are the most recommended. Other, more advanced, versions of keto are primarily introduced by bodybuilders and elite athletes. 

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Choose more probiotics.
Probiotics are ‘good’ bacteria that help your digestive system by preventing the gastrointestinal issues which contributes to have a flat stomach. To make sure your plumbing is working at ideal capacity, eating a daily serving of a probiotic-rich food like miso, sauerkraut, yogurt, kimchi, or buttermilk.

Don’t forget prebiotics.
They’re the non-living compounds that enhance the growth of this beneficial bacteria. Vegetables, fruit, nuts, beans, seeds, and whole grains will give your body’s probiotics the energy they need to survive and thrive.

Give up gum.
Because chewing forces you to swallow more air into your body, it can also keep you from fitting into your skinny jeans. Therefore, in case you need to get a fresh breath, you’re better be sucking on a mint or brush it off.

Take a break.
When you’re stress, anxiety and frazzled, your body increases the production of steroids and stress hormones, which negatively impact your digestive system, causing major constipation. Moreover, stress also increases the production of cortisol, a “fight or flight” hormone that sends excess fat directly to your belly in its attempt to protect your vital organs. To reduce tension, taking 30 minutes a day to relax.

Walk it off…
Even if you can’t get to the gym, try to squeeze in a 30-minute light exercise or walking daily. It’s the simple boost in metabolism which will help you burn belly fat more efficiently. And if you want to work out, skip those apps that promise “miraculous abs in minutes.” as due to a recent study, most devices designed to target core don’t live up to their promises. You’ll see much better results by practicing traditional exercise.

Try yoga.
Don’t be fooled by the light movements, yoga might not be a hardcore cardio workout but it has countless of belly-flattening benefits. Many Yoga poses will tighten and tone your tummy in just minutes a day — no crunches necessary!

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Perfect your posture.
Straighten up and your body look better right away as with good posture, you’re automatically engaging and toning your stomach muscles. If you need to remind yourself to stand straight, use a few sticky notes.

Sip more water.
Keep those water coming! Being hydrated helps the body lessen up to four excess pounds around your belly. Aim for intake of at least eight cups of water daily.

Eat more high-water foods

Yep, high-water foods like fruits and veggies will fill your belly up faster. We recommend to begin your meal with soup, salad, or some sliced steamed veggies and spicy hummus. The combo of hot peppers and the chickpeas’ soluble fiber can help control hunger.

Brew some coffee.
Another win method for your day: Caffeinated coffee is a natural therapy, which helps you by eliminating excess water in the body and keep things moving in your gut. The regular bowel activities help keep a flatter belly.

Snack on nuts.
Research has found that eating nuts help us having a lower waist circumference as nuts are rich in monounsaturated fats, making them a more satisfying choice of food than carb-based food. Make sure you choose the unsalted versions to avoid sodium-induced puff, and keep in mind each serving is no more than a small handful.

Add milk to your breakfast.
Pour low-fat milk on your morning cereal and you may soon have a flat belly. Diets high in calcium-containing foods have been proven to help attain healthier body weight. Plus, the minerals contain in dairy products including calcium, potassium, and magnesium — can help to balance the amount of sodium intake.

Eat more slowly.
Rather than rus meals, try to chew each bite at least 102 times before swallowing. As the body has to work hard to break down food in the stomach, it can lead to major gas and indigestion as you’re more prone to swallowing air, making you to feel a little puffy.

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Unhealthy food is the biggest driver of big bellies. They are too rich of starchy carbohydrates and bad fats that increase midsection. Instead, have more veggies, eat lean proteins, and get rid of fats from red meats by having healthier fats in seafood, nuts, and avocados.

Eating the Wrong Foods

Even a minor cut back on carbs (grains, pasta, rice, sugars) can help.

Too Into Food

The under-skin belly fat (known as subcutaneous) and the fat under abdominal muscles and around vital organs (known as visceral) create cardiovascular disease, diabetes, high blood pressure and more. Eating too much is contributed for that flab. Reducing the portions can reduce visceral fat.

Smoking

Smoking is dangerous and studies showed that it increases abdominal and visceral fat. You have one more big reason to help you quit.

Stressed

When the stress hormone cortisol increase in your body, fat increase in your belly. Talk to your therapist about how to handle your stress or choosing some easing methods such as exercise, Meditate, Yoga or some other good support system. 

Not Exercising Enough

Reducing belly fat is not easy. If your belly is stretching the tape measure too much — for men, size of 40 inches around the waist, and women, size of 35 inches then they are in need of moderate physical activity (like running, walking) for at least 150 minutes a week, or intensive (weighted gym) for 75, and other physical training at least twice a week. Consult with your doctor before beginning any intense training program.

Doing the Wrong Exercises

Those sit-ups aren’t hard enough. Add weight training to build muscle which help burn more calorie.

Choose aerobic exercise (like walking or running) which works best for reducing fat. Establish a habit, and gradually grow them into intensity to get the highest results.

Best Bodyweight exercises to train core (Part 2)

Best Bodyweight exercises to train core (Part 2)

9. Reverse Crunch

Starting by lying down on your back pressed against the floor with your legs fully extended, your arms rest along your sides, and your palms placed on the floor. Slowly move your legs up until your thighs are perpendicular to the floor and your feet are together while breathing in. Then, move your knees toward your chest as you roll your pelvis backward and pull your hips and upper back off the floor. Hold this position for 10 seconds, then exhale as you roll your legs back to the starting position.

Trainer Tip: Keep your arms resting straight along your sides throughout this movement.

10. Seated Scissor Kick

Starting by lying down with your back pressed against the floor, your legs and arms fully extended to each side with your palms facing down the floor. From a slight bend in your knees, pull your legs up so that your heels are about 5- 6 inches off the ground. Engage your abs and roll your back slightly off the floor. As if your legs were a pair of scissors, move them by alternating crossing one extended leg over the other, while keeping your abs flexed at all times.

Trainer Tip: Don’t let your back round up. Engage your abs tight to maintain a strong, straight spine. For increasing intensity, raise your arms up and roll small, slow clockwise circles with your shoulders while you kick your legs in scissor movement.

11. Superset With An Aerobic Exercise
Even with extra exercises and more challenging movements, it can still be hard to train your abs enough to make them pop. Try supersets by adding an aerobic core movement to each exercise to train your core in a different way,and burn extra body fat that normally hides that six-pack.
To add aerobic supersets to your ab routine, try combining hanging leg raises with mountain climbers or combine burpees with an wheel. Rest as little as possible between reps. Adding these extra aerobic core-oriented exercises doesn’t seem like much, but after 8-10 of these supersets, you’ll know the difference!

Best exercise to train your core

Best exercise to train your core

Hanging Leg Raise

At the starting position, holding a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. From that point, lift both of your knees up until they make a 90-degree angle with your belly. Hold this position for 30 seconds, then slowly extend your legs to the starting position. That’s one rep.

Trainer Tip: To boost ntensity, instead of bending your legs as you lift your knees as high as possible, keep them straight. 

Plank

The starting position is similar to the top push-up position. From that, bend your elbows to the floor beneath you. Engage your ab muscles to keep your back straight, flat. Keep your toes pointed into the ground and hold still for the prescribed duration.

Trainer Tip: Combine side planks oblique strength. To do a side plank, rotate from the plank position to the left so that you’re supported by your left forearm. Stack your right foot on top of your left foot and extend your right arm towards the ceiling. Hold this position for as long as 5 mins. Roll your body so that you’re now supporting your body on your right forearm with your left arm extended toward the ceiling.

Dead Bug

The starting position is lying on your back with your knees bent in the air at 90 degrees and your upper part parallel to the floor. Put both arms up toward the ceiling while straighten your left leg without touching the ground. Engage your abdominal muscles to keep your back straight by pressing firmly into the floor. Return your right leg to the starting position and repeat the movement with your left leg until both legs come back to the starting position. 

Trainer Tip: Instead of pointing both arms toward the ceiling, extend them one at a time. As you straighten your right leg to the floor, extend your left arm above your head until your hand touches the floor. One arm should always be in the starting position higher than the chest and pointed towards the ceiling as the other one extended above your head.

Best exercises to train your core

Best exercises to train your core

3. Mountain Climber

Starting the position by getting into the top of the push-up position, keep your back in a straight line, bring your left knee toward your chest, then quickly bring it back to the starting position. Now, bring your right knee towards your chest and quickly return to starting position. As you’ve mastered the movement, alternating legs quickly as if you were running with your hands placing on the ground. To increase pressure on your abdominal muscles, placing the palms of your hands on sliding discs such as Valslides, paper plates, weight plates and the like.

4. Cocoon

Starting the position by lying on your back on the floor with legs widely extended and your heels touch the floor while stressing your arms straight above your head and your hands touch the floor. Slowly bend both legs while bring your knees to your chest at the same time wrapping your arms around your knees. Then, release your knees, your legs and extend arms, putting your heels back to the ground. To increase the difficulty, always keep your heels off the ground throughout the practice.

5. Oblique Crunch

Starting the position by lying on your back on the floor and keeping your legs bent in the air at a 90-degree angle while placing your hands behind your head with your elbows flared out to each side. Stimulating twist your torso to move your left shoulder toward your right thigh until your upper back is off the floor and your left elbow is close to or touching your right knee. Lower yourself gradually back down to the starting position. Repeat the movement by rotating your right shoulder toward your left knee. Alternate reps between your right and left sides. This is different from a bicycle crunch or air bike, where you keep your legs moving above the ground the entire time. Instead, as soon as your elbow and knee touch, back to the starting position before switching sides for the next rep. For a more intense exercise, kick one leg out straight while bringing your elbow to meet the other.

Best Bodyweight Exercises To Train Your Core (part 1)

Best Bodyweight Exercises To Train Your Core (part 1)

In this post, we will help you strengthen your abdominal and lower-back muscles with these basic bodyweight moves.

All you need is some space, a few minutes free time, a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on and a motivated attitude. No need suspension trainers, stability balls, ab wheels, or dumbbells.

Ab exercises can enhance your posture, decrease and prevent lower-back pain, at the same time increase your athletic performance. With enough frequent exercise and a good meal plan, you can even trim up your waist.

Add these 10 bodyweight moves to the beginning, middle, or end of your routine to increase effectiveness.

1. Burpee

Stand with your feet apart at shoulder-width, gradually do squat till your palms are placed on the floor. As your hands on the floor, immediately kick your legs behind to form a push-up position. At that position, do a push-up and return to the push-up position with your hands keeping on the floor, then quickly draw up your legs so that your feet land back between your hands. From that, jump vertically with your hands reaching overhead.

Advanced option: Practice “mobility burpee,” first squat down and kick your legs back. Then, instead of doing a push-up, moving your right leg forward and placing the foot on the outside of the right hand at the same time, bring your right leg back to the push-up position and repeat the process with your left leg. Bring your left leg back to the push-up position, then quickly bring both legs back up to the low squat position, before stand and jump. That’s one mobility burpee rep.

2. Jackknife Sit-Up

Lie on the floor with your legs straight out, your arms extended above your head, and your hands putting on the floor. From the starting position, bring your body to a “V” shape by lifting your legs and hands toward each other, make sure to keep both your legs and your arms straight. Bring your shoulder blades off the floor by raising your legs as close to perpendicular to the floor as you can. Touch your hands with your legs, then lower your arms, and legs back to the floor. That’s one jackknifes sit-up rep.

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.