Although there has yet to be any actual product, pill, or technique that will actually allow you to lose all of your excess weight just by sleeping, there are some ways for you to boost your metabolism so that you’ll burn off a larger number of calories throughout those peaceful unconscious hours, making your overall weight loss efforts faster and easier.
Toning a lumpy belly or flatting out the ab area muscles is something that most of us want, but very few of us have the time to accomplish – that is, until you learn the fast ab routine that will give your abs the workout that they need. This will give you the chance to enjoy the benefits of the maximum impact of exercise, without having to spend an excessive amount of time on your regular workouts.
We’re all told that laughter is the best medicine, but this isn’t just a common phrase as there are a spectrum of great laughter benefits. In fact, a good solid laugh can produce a temporary alteration in your biology and can improve your overall wellbeing. Think about it. When you have a fantastic laugh with a friend or even get through a show or movie you find particularly funny, you feel great afterward. You may even have a lingering smile on your face for a few minutes just because you still feel good.
So, if you’re someone who loves a good laugh on a regular basis, good for you! If you’re not, you might want to lighten up a little. It really is good for you!
Stress and weight gain are directly related, though many of us don’t realize how strong that link truly is. In fact, it’s one of the largest contributors to dieting struggles. The reason is that it is inextricably connected through various processes within the body.
Stress has become a fundamental part of our everyday lives. We are constantly struggling to juggle the trials and tribulations associated with our health, career, debt, school, family and all of the other factors that life throws our way on a daily basis. When stress and weight gain occur simultaneously, it can make the situation all the harder.
Instagram fitness influencers can be a fantastic place to find ideas, inspiration and motivation. Unfortunately, just as it can have a very positive effect on us, it can also drag us down if not taken properly. After all, when we’re struggling with a plateau, it can be very difficult to see perfect pictures of people who seem to be finding it easy to leap beyond our goals.
Therefore, it’s a good idea to have a strategy in place to be able to get the most out of Instagram fitness influencers instead of letting them get you down. Use these tips to help. They may seem obvious at first, but many of us aren’t using them yet.
If you have been thinking about boosting your health with a new fitness program, then you’re certainly headed in the right direction. However, there are a few steps that you will need to take before you can declare yourself set for this healthier lifestyle.
Joining a new gym can be much like choosing a new school for your children, or even a new doctor or dentist. When you are trying something, new there are a series of observations you should make and questions you should ask. This also goes for choosing a new gym, as it can be a very big decision if you are planning on spending time there 3-5 days a week.
There are several characteristics that make a gym “good quality,” and it is always best to shop around for better membership benefits before settling on one that costs the same as the others but may not offer as much to its members.
Regardless of your age, sex or fitness level, exercise is good for you. It’s so good for you that it can help you live a longer, happier and healthier life. Regular exercise means at least 30-60 minutes a day, three to five days a week of moderate physical activity. It can increase health benefits for not only your body, but also your mind.
Physical and Mental Health Benefits of Exercise
Some of the benefits your physical body will acquire include protecting you from heart attack, stroke, high blood pressure, chronic pain, osteoporosis, cardiovascular disease, diabetes, colon and breast cancer, sarcopenia, obesity, and arthritis.
Some of the mental health benefits of exercise include increasing memory, reducing stress, anxiety, depression and improving self-esteem.
Fitness and Cardiovascular Disease Risk
Cardiovascular disease (CVD) is one of the leading causes of health-related deaths in the United States. Your heart is a muscle and muscles need to be exercised to stay healthy. Also, like other muscles, the more your heart is exercised, the stronger it becomes. The stronger it is, the less susceptible it will be to cardiovascular disease.
To reduce your risk of CVD is it recommended that you increase your physical activity to at least 800-1000 kilocalories per week and eat a heart healthy diet. Cardiovascular and aerobic exercise can also assist with hypertension.
Physical activity also can also reduce the risk of strokes and prevent recurring strokes by regulating blood pressure, breaking down glucose and assisting with mobility and balance.
Exercise and Insulin Regulation
Another benefit of regular exercise is strengthening your body’s insulin regulatory systems. Exercise can help cells transport glucose to liver, muscle and tissue reducing risks and helping to cure type 2 diabetes.
Your Musculoskeletal Health
In addition to protecting and preventing your organs from premature failure, exercise can also support muscular and skeletal health. Your muscle mass is important for movement and load bearing tasks. Over time, muscle mass can deteriorate causing weakness and inhibiting daily tasks such as walking, running, agility and even balance.
This is known as sarcopenia and increases with age. There are resistance exercises that can be done whether you are 25 or 50 that can improve muscular and skeletal health.
Exercise can also help with people experiencing arthritis. Although it is commonly prevalent amongst people 55 and over, arthritis can affect people of all ages. Exercises that can help improve and reduce arthritis include aerobic exercises as well as aquatic exercises that will decrease wear and pain on load bearing joints.
Finally, to help improve bone health physical activity can stimulate bone growth and prevent osteoporosis which a mineral deficiency that results in increased numbers of bone fractures and breaks.
Mental Health Benefits of Exercise
Along with the physical benefits of physical exercise there are also several mental benefits. People who exercise daily experience a healthier psychological well being. Exercising can be a great way to manage everyday stress which can be preventive to mental blockages and breakdowns that are experienced throughout each day.
Exercise also boosts your endorphins which results in “feeling good”. It has been known to suppress anger, tension and more surprisingly, fatigue. Studies have shown that even 5 minutes of exercise can reduce levels of anxiety in both males and females.
Individuals who suffer from mental health disorders such as depression, panic and anxiety disorders, and obsessive-compulsive disorders can improve their symptoms through regular exercise. Even a handful of minutes per day can help to make a measurable difference. This can help to contribute to the efficacy of broader coping, treatment and therapy strategies.
It is becoming increasingly commonplace for doctors to recommend adding exercise to mental health therapy programs. While more traditional strategies such as cognitive behavioral therapy (C.B.T.) remain as important as ever, they are not considered a cure. Instead, they are a central component to larger efforts. Among those efforts, regular daily physical activity has been placed in the spotlight.
Confidence, Self Esteem and Self Image
Fitness also has a major impact on self esteem. Although understanding contributors to self-esteem can be quite complex, body image, strength, and physical condition or attractiveness are variables that people consider when they evaluate themselves on social levels.
People who exercise tend to be both more outgoing and confident in themselves. This is a natural response to many components of regular physical activity. Joining a gym or a team can help to promote a sense of belonging. It can also create and strengthen friendships.
Exercising regularly can make individuals feel stronger. Moreover, as progress is measured and goals are met, the sense of accomplishment can provide a substantial confidence boost.
The low carb vs low fat debate has been ongoing for around two decades. Though it had been in existence longer, it was the sudden explosive popularity of the Atkins diet that kicked it into high gear. After that point, the debate was on regarding which macronutrient should be slashed for best results.
The Low Carb vs Low Fat Debate Rages On
The low carb vs low fat debate has taken many forms. Some have been anecdotal. Others have looked to science. Even celebrities have tried to weigh in – so to speak. That said, as a growing number of diets embracing each style have come along, it has become harder to know which is right.
After all, it feels like new diets are popping up all the time. Even if it feels like we know the answer to low carb vs low fat at the moment, it can take only a few weeks to change our minds. A new successful weight loss program can come along and make the grass on the other side of the fence look greener.
Changing Diet Trends
Over the past several years there have been several weight loss plans that promise to help you shed excess pounds and keep them off. Many of these diet plans fall into one of two categories; low carb or low fat and most people don’t know the differences between the two. Low fat diets were more popular for several decades before low carb diets became increasingly trendy.
These two diets are polar opposite of one another. Low fat diets tend to be high in carbohydrates, while low carb diets are high in fat. Literature containing empirical research has set out to determine which of these plans are most effective and studies have found that participants on a low carb diet were able to lose more weight in the initial few months but over time, both dieting methods yielded parallel results.
There are several types of low carb diets including the Atkins, South Beach, Medifast, Dukan and Paleo diet plans. When the restriction is of carbohydrates that would generally be used as energy, it forces your body to burn stored fat as energy instead.
People utilizing low carb diets are encouraged to eat foods high in both protein and fat while staying away from foods that contain carbohydrates and starches. It is also recommended that participants eat several smaller meals throughout the day to help suppress their appetites.
Foods that are high on a low carb diet plan include:
- Fruits (citrus),
- Lean meats,
- Nuts and Olive oil.
Foods that should be avoided include potatoes, corn, carrots, grains, sweets and alcohol.
There are also several types of low fat diets that include Macrobiotic, TLC and the Ornish diet plans. People who are on low fat diets eat foods that limit the intake of fats (like the fat found in from oily fish, nuts and fruits) and saturated fats (found on meat and in butter).
Low fat foods have been considered a heart healthy diet. Unlike the low carb diet, on the low fat diet people can eat larger meals as long as they don’t contain increased levels of fat.
Foods that are high on a low fat diet plan include:
- Whole meal flour and bread,
- Fruits and vegetables,
- Lentils, and
- White fish.
Foods that should be avoided include, fried foods, cakes and pastries and most snack foods.
Low Carb or Low Fat? Which Should You Choose?
If you are planning to go on a diet be sure to consult with your physician to see whether a low fat or a low carb diet is best for you. Physicians will most likely suggest a more balanced diet since neither low carb nor low fat diets are recommended as a long term diet plan.
Also, be sure to add exercise to your daily routine. Studies have shown that any diet plan produces better results with increased exercise.
That said, when all is said and done, the winner in the low carb vs low fat battle depends on you. Which diet are you more likely to stick to over time? The reason is that if you can keep it up over the long term, then that’s the one most likely to help you lose weight and keep it off. If you can’t keep it going, then your results won’t last either.
Looking for more helpful diet tips to get your weight loss off the ground? Check out this article: Dieting Tricks that Work for Everyone
- Have you tried one or both of these two types of diets? Feel free to tell us about your experience. Which diet worked best for you and what did you eat?
Many healthy wellness programs have been updating their fitness performance tracking strategies to include sleep. Recently, the even the Canadian Armed Forces updated their own fitness strategy to include sleep as one of its four main components.
This is becoming an increasingly common move in fitness performance tracking in groups where physical and mental fitness, energy and alertness are critical. In that specific case, sleep has been added to the three other existing pillars of fitness including physical activity, nutrition and injury prevention.
Fitness Performance Tracking Indicators
This new component of fitness performance tracking has been added as an indicative performance behavior in the new “BALANCE” fitness strategy of the Canadian military. This addition has other national militaries as well as other groups such as emergency responders, paying attention. The new military fitness indicators replace the previous version that was last updated in 2008.
Sleep had not previously been mentioned in prior military fitness performance tracking strategies. That said, it is now one of four primary measures of fitness.
Why is Sleep a Measure of Fitness?
It is very rare for adults to be able to reach optimal performance levels when regularly obtaining fewer than seven or eight hours of sleep per night. This, according to the new fitness strategy of the Canadian military, which cited a number of studies on the impact of sleep on soldiers in making this determination.
The military’s own recruitment website states that its recruits should expect to receive six hours of sleep per night during basic training. That said, the newer BALANCE fitness strategy will bring in a “decentralized” implementation method. This will allow various bases and units to develop their own programs in order to meet to fitness performance tracking objectives.
What Should You Learn From This Strategy?
Physical fitness isn’t just a matter of regular workouts. In fact, it isn’t even just a matter of eating right and being active while taking steps to avoid injuring yourself. Instead, it involves many other factors and sleep is primary among them.
Sleep has an impact on energy, alertness, fatigue, motivation, physical performance and mental health. It has a significant effect on decision making and reflexes as well. As a result, paying closer attention to sleep is increasingly considered to be an important fitness performance tracking measure. Improving your sleep habits and the quality of your sleep can have a wider impact on the rest of your fitness and wellness goal achievements.