Tag: Loss
Weight Loss के लिए Full Day Diet Plan | Healthy Food To Lose Weight Fast | Eat Vegetarian | Hindi
theguy 0 Comments Healthy Food
In these days we deliver you a diet plan where you can devour all day! In this weight loss plan, which you could have your standard tea, roti-sabzi and in addition you get to eat anything tasty each 2 hours! This 1200 calorie healthy dietweight-reduction plan will not handiest preserve your calories in manipulate however may even aid in weight loss apart from taking good care of your taste buds! Both males and females can follow this healthy eating plan. Start your Morning with heat Water, honey and lemon. Take a glass of heat water and add 1/2 a lemon and 1 tablespoon of honey. Make it recent every morning and don’t reheat it as it kills one of the crucial useful enzymes present in honey. This drink will soften away your body fat and likewise flush out toxins out of your body.It is going to also increase your immunity and helps clear your dermis. Next meal is Tea with 2 biscuits. Try utilizing low fats milk and really much less sugar. Breakfast is the main meal of your day. For this, let’s first cook dinner Masala Oats. Those of you who don’t like oats, please do try this recipe. This dish is loaded with veggies making it delicious and nutritious. Green peas, carrots, Capsicums and Beans are one of the most vegetables which are continually saved chopped in my fridge. It saves a lot of effort and time and quite comes in useful when i’m cooking in a hurry. Take a Saucepan. Add half of spoon of olive oil. Half of spoon of black mustard seeds. 2 cloves of garlic, chopped Pinch of turmeric powder 1 significant spoon of Chopped carrot 1 giant spoon of capsicum. Mix it good. Add 1 cup of water. 1 tremendous spoon of inexperienced Peas. 1 significant spoon of chopped onion.1 giant spoon of chopped tomato Now add 1 gigantic spoon of Oats. Add pinch of salt, purple chili powder and dhaniya powder. We have now taken all components as per 1 serving handiest. You can also regulate the range as per your requirement. These oats might be competent in 10 to 15 minutes. Alongwith Masala Oats, we will take one recent apple and a tumbler of milk. This mixture will provide you energy in the course of the day. Two hours after Breakfast, have a bowl of contemporary fruits. Have any seasonal fruits besides Banana like Oranges, Strawberries, Pineapples, Grapes and Rasbharis. Fruits are low in calorie and provide your physique the fundamental vitamins and minerals and fiber. For Lunch, you must take your usual Dal/Sabzi with 2 aata rotis. Moreover, that you may take this tasty raita. For this raita, we will take a bowl of freshhomemade curd/yogurt. Add 1 grated cucumber to this. Then add one tablespoon of Flax seeds powder and mix it well.For style, add little salt, black pepper and roasted cumin powder. Then add fresh cilantro. Flax seeds have excellent quantity of fiber content material and prevents constipation. They also support slash cholestrol degree and may be very primary for everyday food regimen. Half an hour after lunch, have a cup of inexperienced Tea on the way to help digest your food rapidly. To prepare green Tea, boil a cup of water and switch off the gasoline. Then add half of teaspoon of green Tea and canopy it with a lid for approximately 10 minutes. Then pressure it and serve it scorching.With evening tea, you can have a bowl of Fox Nut / Lotus Seeds popularly often called makhana. They’re very low in calorie and have tons of wellness benefits. To make these makhanas, take a non stick pan and dry roast them. As soon as they’re roasted, add a spoon of olive oil with a pinch of salt. Well being advantages of makhanas are way more than these of dry fruits they usually additionally support in weight loss. For Dinner, we will put together an extraordinarily scrumptious soup with plenty of greens so one can offer you fullness for long. Take a saucepan. For one bowl of soup, take one bowl of water. You may also modify the variety. Add 1 tremendous spoon of chopped carrots. 1 big spoon of chopped capsicum. 1 gigantic spoon of chopped beans 1 massive spoon of Corn 1 gigantic spoon of onion half a spoon of grated ginger 2 cloves of garlic finely chopped combine it good Add a pinch of salt. Add 1 large spoon of green peas. Add 1 giant spoon of Tomatoes. Add 1 enormous spoon of Paneer. The soup must be equipped in 10 to 15 minutes.In the serving bowl, add half a lemon. That you could make minor variations on this weight loss plan like for breakfast, that you would be able to add greens to daliya, poha, upma and even sandwiches. Primary is you take veggies, be it in any type. That you can even take some low calorie sandwiches that we showed in one in all our prior videos. That you may examine the video link in description box. In a similar way, for lunch, are trying a further daal or sabzi daily and not using a or very less oil and spices. Once in a whilst, you may even substitute roti with a bowl of boiled rice. For dinner, you may also scan with exceptional veggies every day for type. When you have a leftover daal or sabzi, you may add it to your soup for improved taste and vitamin.In addition, have minimum eight to 10 glasses of water day-to-day. Have plain or flavoured water – whichever way you like however have in good range. We had proven recipes of detox waters in one among our earlier movies, that you can investigate hyperlink in description box. Also, walk or jog for at least 15 minutes day-to-day. Should you like this diet plan, then do are attempting it and share your feedback..
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Men Work Out And Diet Based On Their DNA
theguy 0 Comments Cardio Get fit Health Healthy Food
– Today we’re getting DNA tested with Fitness Genes. – We’re gonna send it to a lab and then get a diet plan and a workout plan based on our genetics. This is my boyfriend Juan, I’m Asian, he’s Latino. We’re curious how that might affect how our bodies react to our food. Something that might be good for him might be bad for me. – I feel like weight’s always been somewhat of an issue in my family. We tend to be on the bigger side. We eat a lot of fried foods.
Old habits are hard to break. – At work I sit down a lot and sometimes when you work from nine to six, you don’t have time to prepare your meals. We have a lot of things where they bring in doughnuts. Can’t say no to doughnuts. – We would kind of one up each other in gaining weight. Juan would gain ten pounds, and then I would gain ten pounds, and then he would gain ten pounds. We’ll feel motivation to diet or work out at different times and that’s affected us getting on the same page. – So I’m spitting in here. – Just go, okay.
– This will go off to a lab to be tested to tell me all the terrible things that I’m eating, yay. – Fitness Genes is a DNA testing and interpretation company. Which gives us information about how best you should exercise and eat, depending on what your goals are. – I hope there’s nothing too scary in my DNA. – This is my issue right here. A full, round issue. – Let’s dig into some genetics. Quite interested in the differences between the two of you. So if we start with you, Juan, you actually have a variation of one of the genes called the FTO gene. Which actually gives you a tendency to overeat. Means that ultimately you might have some issues controlling hunger. And also the amount of foods that you eat. – Yes, so it’s okay, it’s not my fault. – It’s not your fault. – Oh, thank God. – Not only do you tend to crave high-calorie meals, but then you also want to eat between meals as well. And that’s the reason why people with this particular gene variation, as well as exhibiting certain behavioral tendencies, always tend to be overweight.
The strategies we’ll adopt for that will include things like having lots of protein for breakfast and having lots of small, frequent meals through the day. Whereas with Kane, with you, they’re not strategies that we need to necessarily adopt. – Good, ’cause I’m so lazy, I can’t do that. – You’re what we would call a fast metabolizer of caffeine. Now that means that you break down caffeine quickly. The problem is when you’re fast metabolizing, that can cause an energy crash, so we want to prevent the energy crashes in the workout. You potentially could drink coffee to a little bit later on in the day, but you need to stop drinking the coffee about 4:00 in the afternoon. And ultimately, it wouldn’t have a significant effect on, for example, your sleep. So one of the other interesting things that you have in common is to do with metabolic inefficiency. You don’t store energy particularly well. There’s these little energy factories in cells called the mitochondria. The mitochondria produce energy. And there’s little proteins that sit on the mitochondria, (overlapping explanations) so we have to account for that, so we have to make sure that you eat before you workout so you’ve got energy to work out effectively.
– That’s crazy. I’m having trouble putting on muscle. I want to figure out what foods I should be eating to build muscle. – I want to have more energy throughout my day. I want to feel more confident wearing whatever I want to wear or not wearing a shirt. – I am trying to lose my gut, man. I have the body type that everything goes to the gut. – It’s about kind of sticking with that fat loss, and there’s no reason why you can’t. – Let me say goodbye. – The last time I was under 200 pounds was about five years ago.
– Your goal should be to get under 200. – By the end of this, on a scale of Donald Glover to The Rock, where do you think I’ll be? – You gotta aim for the The Rock. – Okay, you’re right. (Dan laughing) I’m gonna be The Rock by the end of this video. – It’s day one at 6:30 a.m., how was your first day of waking up? – Let’s do this. I feel like I’m Rocky. It turns out with my fitness genes, I’m a nocturnal person, and I notice it.
And it’s funny because when he was like, you’re a nocturnal person, I was like, how do you know? I didn’t know you could know that through your genes, right. – I think waking up for me was super easy ’cause I am a morning person, verified by my genetics. – Bright and early, Runyon Canyon, the guys are already getting into it. (Ryann whoops) (Dan laughs) This looks too easy (laughing). – In the first workout, Dan was telling me that I surprised him with my athleticism which, first time I’ve ever heard that in my life.
I’m dying. – We’ve got some sprinter’s genes with this team, that’s for sure. You have a gene which is the MCT1 gene, and this particular gene is all to do with how quickly your body can clear lactic acid, and you clear it quickly. So this is going to be quite empowering for you, because you’ve actually got some pretty good athletic genes. – Nice. – Nice, but it also means I can really kick your ass in the training sessions. (both laughing) – It’s just kind of cool to have someone who trains people tell you that you do have natural athletic ability. – You can do it. – Day one. – We have about 10 minutes left, I’m taking a stair walking break. Which, I don’t know how stairs count as a break. The workouts have been really really hard. Like, a lot harder than I was expecting. Five, ten minutes in, I’m just already completely drained. – Our alarm didn’t go off today and we overslept. Everyone else started maybe 15 minutes before us, now we’re trying to catch up. – It’s definitely been hard. While, at the same time, once I am up, I’m glad I’m up taking advantage of my day that early.
– My body aches from it, but the ache feels good, ’cause it’s growth and it’s progress. But actually during the workout I’m like, I hate this. I’m trying to eat breakfast more often, I don’t eat breakfast a lot. Apparently I have to have a bunch of protein after every workout. Who has time for this? I work long hours and then I don’t sleep much, so I’m always eating really quickly, so my hardest thing is finding time to eat something.
Oh, I’m– – So you’re supposed to go on a diet, what is this? – It’s orange juice. For me, I’m not supposed to take in as many carbs because I hold on to it. I’m only supposed to have 40 grams of carbs per meal, and there are like drinks that will have 30. Carbs are everywhere. ♪ 6 a.m., working out with Dr. Dan. ♪ It’s a huge difference having your personal trainer than actually working out in a class. You have somebody that’s focused on you. They give you the game plan. – You have a collection of genes which means you’re somebody that would benefit more from working out with high volume. Lots of sets, lots of reps. – I heard sex, I don’t know why. (Dan laughing) A lot of sex, I’m like, I did that yesterday. – Certain variations in your genes, because you clear lactate slowly, you need quite a lot of recovery between sets and reps, at least 90 seconds, 120 seconds of rest, in order to get the energy from lactic acid, you have to start taking in enough oxygen and that contributes to getting broken down. – Science. – When we’re working out, Dan’ll say, “keep it going, keep it going, one more.” And in my mind I’m like, I can’t do one more.
But when I really just go for it, I can do one more, two more, three more. – Juan did a really good job today. – And by really good job is, I was only last 80% of the time instead of every single time. – Look how sweaty he is. How do you feel? – Sweaty. – Juan just is so good at this, he became a chef, and just had like jars and jars of oats and steel oats, I don’t even know what that means. – One of the DNA tests came back and said that you’re definitely lactose intolerant. I took the step to cut out dairy out of my diet completely. Incredible how much of a difference it’s made. – All right, let me show you how serious I am with this diet. My sister’s chocolate cake, in the trash. I’m not playing around, I’m trying to lose this weight. Kale’s disgusting, I still cannot get that down.
I eat that shit raw, I put seasoning, I put mad good sauce and shit, that shit’s still nasty. I’m still trying to figure this shit out. – It’s been a journey. I’m sitting here watching Gadiel just melt away. Gadiel’s stomach is going away. Juan and Kane are both losing weight. Kane’s arms are getting bigger. – I think I’m seeing a bit of definition already. – Juan is like slimming down, and then I just feel like the only person who it’s not working for, so I’m gonna do a couple of extra workouts in the evening to try to make up for it.
This whole fitness thing, it’s hard for me. – Dan’s out of town next week, I’m really hoping that we can still meet up and stick with this. (alarm clock blaring) – Kane and I both failed, woke up– so late. I’m sorry guy Gadiel and Ryann, we won’t make it up. We’ll bring cupcakes tomorrow, just kidding, we won’t. – Dan left for a week and we’re slacking off.
I don’t want to go work out. My nocturnal gene is kicking in. A lot of times, it’s hard for me to wake up or even get out of bed. (fake crying) I should have tried working out at night. – So, I’m late again to the workout. People were supposed to say that working out gives you more energy. Every day I wake up at 5:00 and I’m like, oh God, what am I doing? It’s been really hard for me. I don’t feel like I’m seeing results. I’m getting a little frustrated with the fact that I don’t necessarily see my body shrinking. I have had friends come up to me and tell me that my skin looks better, or that I do look slimmer. – I did notice Ryann’s face getting slimmer. – I do see results in him, but like he’s in his head. There’s something bothering him, but he’s like not communicating that with everybody else. – We’re gonna eat healthy, we’re gonna eat together. We’re missing Ryann. I want to put Juan on blast right now. Nothing but carbs right here, what’s going on here, bro? There’s nothing but rice down there. (Juan laughs) Nothing but rice! – Dan is gonna see this video, he’s gonna have a heart attack.
I’m snitching. – Dan came back from London and destroyed all our bodies and I can’t move (whimpering). – I’ve never been big into like group sports, so this was like a shift for me to work out with a group. As much as I hated Gadiel’s cheering in the beginning, it’s starting to wear on me. (chuckles) – That feels good. That feels good! That’s right. – So he just lifts the people up around him. – Do inverted rows. – Push, come on, push. – Come on, keep it going.
– We’re all very quiet, like kind of introverted, like we’re not used to the pep talk. – Feels good, feel like a new man. – At first I thought it was silly because I’d never worked out in an environment like that. It just comes naturally to Gadiel. – My man, you got this. You got this, boom. – Last one. – When he starts to pump up everybody I’m like, yeah you know, you’re right. – That’s right, give it all you got. – Keep it going. – There’s no stopping. (all cheering) – I just realized this is the first time I have ever finished a bottle of protein. – Just randomly, he’ll be like “did you get your tickets?” And I’ll be like, “for what movie?” And he’ll be like “for the gun show.” I’m happy that he’s really proud of it. – Did you get them yet though? – I did, I did. – Juan’s constantly looking at his body and saying what. He’s shy, bam. – Dan was like, don’t eat doughnuts. I’m like, Dan you crazy. I give up anything but doughnuts. I haven’t been craving those doughnuts anymore.
Every time I want sweets, I’m rushing home, just so I can have a little smoothie. I stopped eating doughnuts. – We’re almost done. I think I’m gonna miss it because it’s been a good journey so far. – I don’t think we’ve ever committed this much time to working on the same thing. It was actually really nice. – We joked in the training sessions about how Ryann never gave up, but one of the things that I saw was that mentality started to spread through the other guys as well. The beginning, everyone was quite happy to just stop an exercise when they were a bit tired. Towards the end, that wasn’t the case. The pack mentality really kicked in and it really sort of showed how even though they’re all different, as a group they can still come together and drive each other to get the best possible results. You two have both worked incredibly hard. Juan, you can from a position where you weren’t necessarily used to the exercise. Your improvements were so quick. In the beginning, you were 181 pounds, let’s see where you are today.
And, 171, well done. Wow, so that’s a loss of 10 pounds. I think you’ve lost quite a decent amount of body fat. – It’s something that I’ve been meaning to do for awhile. Really great to see I could make so much improvement in two months. – I am super proud of your progress while the improvement you’ve been making. His form from the first week to now has been so drastic. – From when we were working out in the beginning, he might want to give up a lot more, and now he’s at the end where he’s like yeah, he is definitely trying, he’s definitely pushing.
And he like, looks great. – So Kane, we’re in a slightly different position with you because the plan was we were going to spend a bit of time trying to put some muscle on first. Your weight to start off with was 141. And we’re at 143, excellent. So I mean, ultimately, it just means we put some muscle on. – Kane looks like buff. I’m looking Kane, Kane is already like his chest is coming out like this. His shirts are coming in a little tighter. I’m like, goddamn Kane, where did that chest came from? – It’s cool to see his journey and how once I’m on the other side of the weight loss I can then switch gears, learn from his process.
– You have done absolutely incredibly well. Really sort of committed yourself to the workout, to the eating. – The most committed. – We started at 186, and today you are– – Oh, shit. – 167. – 167? – I think the biggest challenge is noticing the changes because I do not see it because I see myself every day. – Gadiel is just like, he’s lost a small child. Melted this baby away. It’s so inspiring and it’s like every time I see him, I’m like man, I’m gonna lose as much weight as Gadiel’s lost ’cause he’s been like the rockstar of this. – Ryann, as you know I have been super impressed with your ability to exercise and work out. When you started out, you were 218, midway check in you were 217. – I might have put on weight so I just don’t know. – Well, let’s see. So today you are 209. – Holy crap, whoa dude, that’s amazing.
It’s been very very hard for me to switch my diet. The workouts were always like, oh yeah, this is simple, this is easy to do, but it’s just like the diet has killed me. At this point, I think about what I’m eating. When I look at food, I’m like, this isn’t worth it, or I don’t need this much. So I’m definitely way more conscious than I ever was. – Anybody that’s out there that is really considering doing Fitness Genes, I’d say you get to know your own body. – There’s so much diet information out there. Having this as like an additional piece that you can add to your library of knowledge is great. – You feel healthier, you feel more energetic, your skin clears up. I’m pretty sure the other guys could have attested to that. People are looking at me like, Gadiel, you’re glowing. I’m like, Fitness Genes.
(laughs) Next up is a six-pack. – It is. – We’re getting six-pack, that’s the next video. – We are. .
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How to eat a heart-healthy diet
theguy 0 Comments Uncategorized
Healthy eating is an important way to maintain heart health. Over the next few minutes, we’d like to share answers to some of the most commonly asked questions about heart healthy eating. I have high cholesterol. Should I stay away from high-cholesterol foods like eggs and shellfish? Cholesterol in your food actually has very little effect on your blood cholesterol.
This is because your liver makes most of the cholesterol in your body. What affects your blood cholesterol most is the amount and type of fat that you eat. The best way to lower your blood cholesterol is to choose foods that are lower in fat. Choose leaner cuts of meat, skinless poultry and lower-fat dairy products, and limit egg yolks, the yellow part of the egg, to 3 per week. Shellfish, like shrimp and squid, are a low-fat alternative to eating meat, and can be enjoyed once a week. Scallops, mussels, lobster, and crab are very low in cholesterol and can be enjoyed as often as you like. There are a lot of different diets out there. Should I really be limiting my fat intake? Fat has an awful lot of calories. Limiting your fat intake, as long as you’re not replacing the calories with unhealthy calories can be helpful for achieving and maintaining a healthy body weight.
The type of fat you eat can also affect your cholesterol levels. Saturated fats and trans fats can raise your LDL cholesterol or your lousy cholesterol. Foods that have saturated fats typically come from animal sources, so meats and dairy products generally have the highest amounts of saturated fats. Make sure to choose lean cuts of meat and skinless poultry, and trim your meat of any visible fat. Enjoy low-fat dairy products, like skim or 1% milk and 0% yogurt Trans fat is primarily found in commercially processed foods. This type of fat is worse for your heart than saturated fat, so it’s important to choose foods that are trans fat free. Before buying any commercially processed foods, check the packaging to make sure it doesn’t have any trans fat in it.
Look for phrases like “trans-fat free”, “0 trans fat”, or “no trans fat” Check the ingredient list – make sure that “shortening” or “partially hydrogenated oil” are not listed as ingredients. If they are, pick a product that doesn’t have these two ingredients listed. Avoid using hard margarine, which is high in trans fat. Instead, use a non-hydrogenated margarine, which is trans-fat free and has very little saturated fat. What’s the best oil to cook with? Cooking oils are a good source of healthy fats called unsaturated fats. The best oils to use in your cooking are olive oil and canola oil. Even though these are healthy oils, it’s still important to limit the amount of oil that you use when you’re cooking.
Use heart healthy cooking methods that don’t need a lot of oil Such as steaming, poaching, baking, roasting, and stir-frying. Avoid deep-frying or pan-frying. Even if you are using a heart-healthy oil, your food will absorb too much extra oil during the cooking process. When you are adding oil to your cooking, use an oil spray or measure out the oil that you’ll be using. I’ve heard a lot about omega-3 being good for my heart, but I’m not really sure what it is. Can you tell me more about it? Omega-3 fats are healthy fats that we need to get from food because our bodies can’t make them. We need them to help raise our healthy cholesterol and make our blood vessels more elastic. The best sources are from fatty fish including salmon, tuna, trout, mackerel, herring and sardines. You can choose fresh, frozen, or canned fish. When you choose canned fish, make sure it’s packed in water instead of oil. You should try to eat these types of fish at least twice a week.
If you don’t eat fish, you can also get omega-3 from walnuts, ground flax seeds, chia seeds, pumpkin seeds and wheat germ. You can enjoy these nuts and seeds every day, but make sure that they’re unsalted and haven’t been pre-roasted in oil. I know that fruits and vegetables are healthy. Should I be focusing on anything else? Fruits and vegetables are packed with vitamins and minerals, and they’re also a great source of fibre. Fibre can help to decrease your cholesterol and blood pressure. It also helps you to feel full for longer, which helps with achieving and maintaining a healthy body weight. Of course, fibre is also useful for keeping your bowels regular. There are two kinds of fibre: Soluble fibre which is especially helpful for lowering cholesterol and blood pressure; and insoluble fibre which helps to keep your bowels regular. It’s important to ensure you get both kinds of fibre every day.
Foods that are rich in soluble fibre include psyllium, oat products like oatmeal and oat bran, legumes, and certain fruits and vegetables like apples, pears, berries, citrus fruit, broccoli, cauliflower and squash. Insoluble fibre is also known as “roughage”, and can be found in whole grain breads, cereals and pastas, leafy vegetables like spinach and lettuce; and more colourful fruit and vegetables like melons and peppers. If you’re not used to eating a lot of fibre, start slowly, and make sure to drink plenty of water to help prevent stomach upset. I don’t have diabetes, do I still need to watch my sugar intake? Sugar can be found naturally in food, or it can be added to food.
Sugar is found naturally in foods like fruit and milk products. These foods are healthy and should be enjoyed throughout the day. Added sugars include table sugar, honey, syrups and foods that contain added sugars, such as sugar sweetened beverages, desserts, and sweetened cereals. Eating large quantities of added sugars can increase weight and increase the risk of developing heart disease, even in people who are not overweight So, it’s important to limit the amount of added sugars that you eat. Having an occasional treat is fine, just remember that if you have a treat every day, it’s no longer a treat, it’s a habit. I think I need to cut down on my salt intake. How do I do that? Salt contains sodium, and eating too much sodium can increase your blood pressure. Sodium is found naturally in fresh foods, but more than 75% of the sodium we eat comes from processed and packaged foods.
To cut down your sodium intake, limit the amount of salt you eat by not adding any to your food at the table. When you’re cooking, only add a pinch of salt, or instead of salt, try adding flavour with dried or fresh herbs, such as basil, thyme, or rosemary, or try using a blend of herbs and spices. Choose fresh foods whenever possible, and limit foods that have been processed, pickled, smoked, or salted If you are using canned products, make sure to rinse them well under water first The foods I eat are healthy, but I’m just not sure how much to eat.
Can you tell me more about heart healthy portion sizes? Portion control is important for achieving and maintaining a healthy body weight. A simple way to do it is to follow the plate method. Fill up half of your plate with vegetables. A quarter of your plate should include lean protein like fish, legumes, skinless poultry or lean meat. The last quarter of your plate should be high-fibre starchy foods like whole grain breads, brown or wild rice, multi-grain pasta, potatoes with their skin still on, or corn. Then you can round off your meal with a glass of milk and some fruit for dessert. Not every meal will fit into the plate method. What do you do on pizza night? Yes, there can still be pizza night.
Just apply the same ideas. Choose a pizza made with a whole-grain thin crust and topped with lots of veggies and some grilled chicken. Let that fill up half your plate. Then, have a big salad with it and enjoy some fruit for a sweet finish. What are some heart healthy tips for eating out? When eating out, choose dishes that have been prepared using heart healthy cooking methods. These include dishes that are steamed, poached, broiled, grilled, stir-fried or baked.
Choose dishes with lean cuts of meat, skinless poultry, fish, or legumes. Choose dishes with higher fibre starch options, such as whole wheat or multigrain pasta, brown or wild rice, and sandwiches made with whole grain breads. Ask to have your salad dressings and sauces on the side. Choose non-creamy dressings and sauces. And of course, don’t forget the veggies! We hope these tips will help you make heart healthy eating part of your lifestyle and daily routine. If you have any additional questions, please don’t hesitate to let a member of your health care team know that you’d like to speak with a registered dietitian.
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Cardio for Weightlifters – Fat Loss without Strength Interference
theguy 0 Comments Cardio Get fit
We’re going to talk about cardio for fat loss yes it’s a rather long and technical video but as always I promise it’s worth your time first of all we’ll discuss if it’s actually necessary to do cardio to get shredded next we’ll see the pros and cons of each type of cardio and finally I’ll help you decide if you need to do cardio and what form you should choose oh and something important before we get started please note that these recommendations are for people that are physique oriented meaning they train only to look good if you’re interested also in a conditioning or sport performance then probably you need to do cardio and this video doesn’t apply to you cool all right let me start it so first of all let’s ask the question is god young necessary for you to get shredded from my experience working with clients and with friends and with myself 90% of people do not need Carter to get shredded they can get to 6 7 percent body fat through dieting alone now here’s the thing even if you don’t need cardio you could probably benefit from it it could help I’ll talk about the benefits of calculator in this video but for now let’s stick to the if cardio is necessary but my opinion is that over the years cardio became synonymous with fat loss because people thought that sweat was an indicator of fat loss dunno those means floating around online sweat is fat crying oh my god that’s so wrong but I’ll give marketers that it’s very easy to convince someone that the losing fat when the lot of bread and drenched in sweat that’s how I think intense cardio workouts became fat burning workouts but you you are an well-educated person you know that cardio in a No itself doesn’t burn fat fat loss review all comes down to being in a calorie deficit so yes if you can create a calorie deficit to cardio sure it leads to fat loss but if you eat enough calories to compensate what you burn to exercise then you won’t be losing fat in fact if you ate more calories than you burn so you are in a surplus you could actually be gaining fat doing all those extreme cardio workouts that is the truth of energy balance I’m sure you’ll notice this yourself you know all those fat people at the gym that are on the treadmill for years basically and they’re losing fat well there you go they probably eat too much so for now we concluded that cardio leads to fat loss through the energy deficit it creates if it creates one so it is not necessary for you to get shredded you can create all the deficit you need to your diet now with that said I think most people would benefit from combining calorie restriction meaning dieting with a bit of cardio there are some benefits there let me share what OSA the way I see it cardio for us has two benefits number one it burn some calories so it allows us to eat more food and number two it can help with stubborn body fat mobilization now I know there are a lot of other benefits to cardio and they may be useful but for our purposes meaning getting a whole new type is it a modern type physique I believe that these two are the only ones we should really care about so let’s talk about them in more detail so benefit number one card you’re burning some calories and it allows you to eat more food all right as I said in the beginning I assume that conditioning is not very important for you you are probably just training to look good to get the six-pack and have well-developed muscles and look awesome well in that case cardio for you is really just a tool for you to burn more calories it doesn’t directly help you to get that type of physique cardio of course is most beneficial when you’re cutting because let’s say that you need a seven hundred calorie deficit for you to lose fat well you could be reducing your calorie intake only by five hundred calories and burn the rest of 200 to exercise I personally used to neglect this fat loss advantage in the past and I remember that on my last cut which was right before Christmas I didn’t do any cardio nothing I just ate very little and that was that did I get lean sure I did of course but I had to eat very little I remember that my daily intake was around 7 17 1800 calories so not that much and my diet was okay because I was still doing intermittent fasting I was making the right food choices but I wouldn’t have called it enjoyable now on this last cut the diamond right now well things have been different I did reduce my calorie intake under 2,000 because I was doing some sort of walking or activity every day to burn some energy and I estimate I burn maybe 200 calories more than I usually did with my normal activity level and those 200 calories made a massive difference because I could eat 200 grams of potatoes extra every day or maybe an extra ice cream and it sounds very very little but those little bits of food make a massive difference when you’re on a calorie restricted diet and that’s something I learned to respect so the main advantage of doing cardio if you’re a physique oriented trainee is that you get to eat more food regardless if you’re cutting maintaining or bulking that’s the main advantage now let’s move on and talk about the other benefit of doing cardio which is stubborn body fat mobilization when a person which is a very low body fat maybe under 10% nine percent maybe even eight percent the body has only stubborn body fat stores left for men stubborn body fat is usually located around the midsection in your lower abs your lower back goods and of course it also depends on your genetics now what do I mean by stubborn body fat how is it different well this type of fat is slightly different because it is less sensitive to the chemicals such as adrenaline or growth hormone that signal the need to release fatty acids from the fat cells fat loss has two steps first of all the fatty acids must be released from the fat cells then they need to get into the bloodstream circulate through the body and get burned well there is a consumer well the muscle or an organ needs it so it so that fatty acid is actually burned locally well those stubborn body fat stores don’t want to release those fatty acids and when that happens the risk of muscle loss during a cut is increased because if there are no fatty acids in the bloodstream the body we’ll have to burn something else and that can also be muscle tissue now before you freak out about this let me say a few more things for most people getting free fatty acids into the bloodstream is not a problem at all not a problem at all probably you are at a high enough body fat percentage to have plenty of free fatty acids in your bloodstream at any time I talked about this in other videos and I’m going to say to get here people very often underestimate how much body fat they have I often get emails from guys looking like this that tell me oh man I really hate this this last bit of fat on my lower abs oh man I hate stubborn body fat yeah you’d probably around 15 percent body fat actually and no that’s not stubborn body fat so before you even think about stubborn body fat make sure that you are actually very lean now how does card your help with stubborn body fat mobilization well it improves blood circulation to those areas and it helps transport to the fatty acids to the bloodstream to a place where they will be burned that’s why when you are very very lean doing some cardio is probably a good idea now please note that I said it’s probably a good idea I didn’t say that it’s necessary the truth is if you maintain a calorie deficit long enough you will eventually burn all body fat everything including stubborn body fat but the main point to remember is that cardio can be a valid tool for fat loss in certain situations so you probably should do some now the question is how much should you do some people say well if some cardio is good then doing a lot of cardio must be amazing as always too much of a good thing is actually bad so let’s next talk about how much cardio should you do and why too much is bad here’s my best recommendation for cardio when you create a calorie deficit create 80% of it to your diet and only 20% through exercise to cardio for example if your calorie deficit needs to be 700 calories then eat 500 calorie less and you could do maybe researchers three sessions three sessions of cardio a week that burn about 400 calories and if you do the weekly average you will see that the daily deficit comes out to about 700 calories now some of you might be asking why why shouldn’t I do 50% of my deficit to guard you why shouldn’t I lose fat only through cardio well if you are overweight and you only want to lose some weight then sure do all the cardio you want but you you want the model type physique that means you are also interested in muscle mass and in getting stronger at the gym and here’s the thing cardio has any type of exercise causes muscle damage which needs recovery and remember if you’re in a calorie deficit your recovery capacity is also reduced a calorie deficit is also a recovery deficit so it makes sense to save most of your recovery capacity for lifting not for cardio I really like how very cams puts it remember that you are a weight lifter first muscle and strength take priority secondly large amounts of cardio can interfere with your weight lifting progress if you try to progressively overload both cardio and strength-training it’s very hard to make progress in either one because your body is is getting mixed stimuli your ass can get go down to both endurance and strength explosiveness and this is something it cannot do optimally the number of studies have shown that a lot of cardio aerobic exercise can interfere with muscle and strength gains in athletes who are weight training they found that the more cardio you do and the more intensities the more it can interfere with muscle and strength researchers call this the interference effect now again before you freak out about this interference effect don’t worry it’s not like you’re going to lose your gains if you go for a run we’ll talk more about this later in the video what you need to remember for now is that if your goal is to get muscular and strong then a lot of cardio doesn’t help it may actually make things harder now before we move on to talk about what types of cardio you should do remember the rule of thumb create 80% of your deficit through dieting and only 20% to cardio this video is really getting long so let’s do a quick recap in the first part of this video we concluded that physique oriented trainees should do cardio for two reasons number one to burn some calories so they could eat more food and number two to mobilize fatty acids that means cardio is really not a priority and you should do a form of cardio that doesn’t interfere with your lifting in any way which is the priority and those types of cardio and steady-state low intensity and high intensity interval training I’ll explain why in a minute the form of cardio that you should do only sparingly is moderate intensity steady-state cardio such as running long distances cycling on a moderate intensity for a long time rowing for a long time so any type of activity that has your heart rate elevated to a moderate level for a long period of time the reason this type of cardio shouldn’t be done frequently is because it can interfere with your strength training program we talked about the interference effect earlier in this video what you need to remember is that high level aerobic fitness and elite strength and power are opposite updations if you try to collectively overload both you try to become better at both at the same time you will probably only become mediocre in both of them it’s funny because when I first shared this information with my opinion audience a lot of them freaked out oh my god I will never go for a run in my life again whoa no no I’m sorry if I made you believe that it’s not that drastic it’s it’s a matter of context this interference effect only the beasts if you try to professionally overload both cardio and strength-training at the same time for example if everyday you are trying to run faster run longer because last time so you’re trying to progressively overload your running and you also want to get stronger at the gym well in that case yes the interference effect will appear but two hours of jogging every week in the park that will have no effect on your strength performance so you can certainly do miss moderate intensity steady-state cardio but the key is not to do it very frequently not to do it every day and not to overload it not to try to get better at it that way you will not be signaling that the improvements in endurance are demanded and he will just maintain your cardiovascular fitness and that will have no effect on your strength training program you will just be burning some calories now let’s talk about high-intensity interval training this is the type of cardio that is actually very similar to weightlifting and actually know how it is you do short bursts of high effort followed by a longer period of time where you rest or you do some kind of light activity intervals have become very popular lately because some people say that they burn more fat than other types of cardio which i think is not true yes some studies show that during exercise they may be burning more fat than maybe steady-state cardio but the mean it leads to more fat loss over time you see if you burn more fat during exercise you will just burn more carbohydrate for the rest for the rest of the day the body is actually very good at preserving fuel and fat loss usually only comes down to the calorie deficit it doesn’t matter what kind of fuel you burn during each period of the day with that said I do believe that high-intensity interval training is very good for conditioning and it is also very time efficient it burns a lot of calories per minute in a short period of time here is how we could perform high des interval training at the gym on the recumbent bike now of course you could use any type of cardio machine a treadmill a bike and elliptical rowing machine etc etc basically all all kinds of intervals are good you could do this routine two or three times a week but don’t try to do more than that don’t try to do intervals every day even high-level athletes such as elite cyclists only do intervals two or three times a week you are not at the level you do not need to do more than them besides intervals are hard and if you train legs at the gym too well if you do one or two leg workouts per week and you do three or four high paced interval training sessions then your legs are getting hit hard almost every day so you don’t want that alternatively you could play sports two or three times a week because almost all sports are a form of high intensity interval training if you think about soccer for instance there are short sprints when you chase the ball and longer periods when you just walk and you know you catch your breath the same goes for basketball the same goes for volley so pretty much all sports you can do that instead of going to the gym but again it’s important not to overdo it don’t do more than one or two hours of high test interval per week now let’s talk about low intensities that is state cardio this list could be anything anything from walking to cycling to rowing to lifting light weights any type of activity that is very easy to do and you can do it for a long period of time without getting tired while is isn’t that great for conditioning it has its virtues it doesn’t effect recovery in any way which means you can do it every day and it also burns a significant amount of calories for example you can walk every day for one hour and it will not affect your strength training program in any way and that’s why is my favorite form of cardio and in fact I don’t even call it cardio I just call it burning calories another thing I like about this is that you can perform it anywhere you don’t need to go to the gym you don’t need special equipment you don’t need to change you can just walk and burn some calories and that’s why it is my favorite type and that’s why it’s the one I recommend most but now let me show you how you could structure a cardio routine and because I want to make things more clear so let’s do that now okay I know this video is getting ridiculously long but stay with me so yeah in my opinion I think the best way to do cardio is to combine both high-intensity interval training and low intensity steady-state cardio I think this is the best way to do it also I know that most of you are lifestyle oriented you don’t want to go to the gym everyday you want you have your own schedule and you want to have as much free time as possible while having an awesome physique well if that’s the case here’s what you could do during the warm months of the year you could be doing what is called informal cardio meaning any type of activity that burns calories but doesn’t require doesn’t require special equipment you don’t need to go to the gym you don’t need to change in special clothes you just do something that burns calories and that can be considered cardio this could be anything from walking hiking going to the pool playing volley on the beach walking your dog any type of activity that habit has you moving your body and is burning calories and I’ll be honest I don’t do any formal cardio I just walk and I just do all the types of activities that burn calories that’s it so do these two during the summer months during the spring months during the autumn months just walk more walk more and you will burn some calories now during wintertime walking is not that enjoyable in that case you can just go to the gym and do some high-intensity interval training sessions maybe two or three times a week or you could do high-intensity interval training two times a week after and workout so you don’t have to go to the gym on a rest day any machine at the gym works remember that you just have to push yourself on those intervals that’s the only way we’re going to make them effective so that’s it guys.
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High Intensity Interval Training (HIIT) vs. Steady-State – Is High Interval Cardio Better?
theguy 0 Comments Cardio
In the 1960s, a man title Kenneth H. Cooper got here up with the notion of aerobics. Firstly, aerobics, by way of the aerobics factor process, measured the effectiveness of one of a kind exercises and routine for making improvements to cardiovascular wellbeing. This lead to the coining of the term at present referred to as cardio. Over time, however, the principal focus of these aerobic-situated workouts started shifting from making improvements to cardiovascular well being to helping folks drop extra pounds and burn fat. And it makes a lot feel when you consider that cardio workouts do indeed aid men and women drop some weight through burning excess energy and likewise help humans burn fat by activating the fat-burning cardio power pathway within the physique. This aerobic energy pathway is the vigour method on your body that makes use of saved fats- after being transformed into fatty acids- along with oxygen and different chemical compounds to supply the body’s sole source of energy referred to as ATP. As long as this pathway is utilized, more and more fats will be burned. Early science believed that the quality technique to set off this pathway is by way of performing long-duration, low depth exercises comparable to lengthy-distance jogging, biking, or swimming. This ultimately result in the construction of other types of cardio workouts in these days comparable to aerobic dance classes, step aerobics, and the totally trendy Zumba. Although low intensity cardio continues to be the recreation king of weight loss and fat burning in these days, newbies have arrived to venture for the crown.The biggest gripe with low depth cardio workout routines is the duration, which ordinarily takes greater than an hour. Cardio would appear to be fun and exciting the first time it is carried out, however over time, it starts offevolved to suppose means too repetitive and long. As increasingly persons turn out to be bored and lose interest, increasingly folks will stop. And for some folks, they without problems do not have the time. But are low depth cardio workouts really the nice choice to burn fat and energy? The science today says, "Ehh, ordinarily no longer." this is the place the most outstanding challenger to low depth cardio steps in. This challenger is often called high depth Interval training. Excessive intensity Interval coaching, because the title suggests, is any "coaching" program which are performed in "intervals" at a "high depth." high intensity interval coaching, also called HIIT for brief, are alternating periods of quick high intensity activity with periods of low depth healing. The most popular pastime for HIIT is alternating sprinting with going for walks. Each dash interval lasts between 5-30 seconds and each and every walk interval may even final between 5-30 seconds. The more healthy you are, the larger the work to relaxation ratio will come to be.For instance, if you are quite match, you might be sprinting for 30 seconds and walking for 10. Anybody that is less fit might be sprinting for 10 seconds and jogging for 30. The total session size varies between 5-20 minutes, and when you consider that of the depth, must simplest be accomplished three days every week. When introduced collectively, that’s a highest of simplest 60 minutes of pastime per week! So what is the science behind this? When the physique goes via severe exercise, it needs to be ready to preserve up with the vigor demand. One way of doing so is via secreting excessive stages of fats-releasing hormones often called catecholamines into the bloodstream.The extra catecholamines, the extra speedily fat is damaged down into free fatty acids. Free fatty acids are then used to top off vigor outlets. Reports have additionally proven that HIIT creates a powerful EPOC outcome. EPOC, short for extra submit-recreation oxygen consumption, is the additional oxygen your physique needs with a purpose to recuperate after an excessive recreation. The extra oxygen you absorb additionally means extra energy are being burned. This influence can last up to an effective 24 hours after the exercise. Nevertheless, other stories have proven that the amount of energy being burned during EPOC is not all that so much, where at most a different 60 energy being burned. There are also a few drawbacks. High depth interval coaching is totally strenuous. Individuals might drop out of low depth cardio turns into it can be long and boring, however folks can simply as simply drop out of HIIT in view that it is just too difficult. High depth interval training might also purpose joint suffering as a result of the excessive impact, and over time, would result in critical injuries.Additionally, low intensity cardio can definitely be achieved everyday. HIIT, nevertheless, requires ample recuperation time, which can intrude different exercise routines. Even though HIIT could venture low depth cardio for the crown, it’s not exactly a knockout punch. Have you ever tried excessive depth interval training earlier than? Please share your expertise in the remark part below! .
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