The real keys to staying lean throughout life

The real keys to staying lean throughout life

If losing weight may prove to be already complicated, there is something even more difficult that is not given so much attention: not to gain back the lost pounds.

Weight recovery is one of the most frequent consequences among those who have been on a diet, and is that there is something more complicated than achieving the ideal weight: maintain it. “Multiple systems in your body conspire against you to regain lost weight,” says Michael Rosenbaum, an assistant professor of clinical medicine at Columbia University.

There are, however, effective methods for counteracting this hateful yo-yo effect that bodies experience. Analyzing data from the National Weight Control Registry (NWCR) – a corpus of data from more than 10,000 people who have lost at least 13 kilos and maintained their weight for at least a year – experts have discovered that there are ways of not going back to Gain weight after a loss. Of course, losing weight and keeping it are two different things.

What are the keys to staying lean?

1. Move each day

According to Holly Watt, associate director of the Anschutz Health and Wellness Center at the University of Colorado (Denver), “the most successful dietitians simply moved more.” As the specialist confirms, “when you are active, you fight the tendency of your body to regain lost weight.” Ninety-five percent of the cases that were successful and witnessed by the NWWR practiced an average of 60 minutes of daily exercise.

When you are more active, you feel better about yourself and you better choose what to eat

In addition, physical activity activates biological systems that are of great help: hormones such as epinephrine, which prevents the accumulation of fat, are emitted about 24 hours after exercise.

But there are also psychological factors: “When you are more active, you feel better about yourself and you better choose what to eat, going to healthier foods”, says Wyatt. As a recent Sanford University School study showed, good habits encourage each other.

2. It is important to maintain the musculature

One collateral damage to weight loss is that muscle mass is often lost too. The more muscle you conserve (or more muscle toning), the faster your metabolism will go, and the harder it will be to regain your lost pounds.

If you practice resistance training (using weights or your own body weight) two or three times a week you can increase the number of calories burned, up to 100 more each day.

3. The Mediterranean diet

The Mediterranean diet, which includes fruits and vegetables, wheat, pulses, nuts and healthy fats (such as fish and olive oil) is beneficial for the heart, but it is also vital to stay at the ideal weight. A Harvard University study shows that this type of nutrition can help raise energy levels, so you will naturally burn up to 20% more calories during the course of the day. In addition, it is a very varied diet that is easy to maintain in the long run.

4. The scale

We are accustomed to weighing ourselves while we carry out the diet, but this habit is just as important when we have already reached the desired weight and we want to stay in it. A research by the NWCR showed that dieticians who stopped using the scale again gained up to twice as much weight as those who continued to control their kilos. “You cannot stay in a healthy range if you do not know the numbers in which you move,” Wyatt notes. For this, it is highly recommended to establish a red line, a point from which your weight is unacceptable.

5. The importance of breakfast

It’s a myth, but it’s true. If you’re tempted to start your day with a cup of coffee, keep in mind that 78% of those who managed to lose and maintain their weight never skipped breakfast. “Many people do not eat enough at breakfast,” says nutritionist Angela Lemond, who remembers that breakfast “is a meal, not a snack.”

6. Do not try to eat only healthy foods

An occasional concession, besides keeping you very healthy mentally, distances you from the overwhelming binge. That is why experts advise having a flexible vision with food, and following the rule of 80/20: while the bulk of what you eat is healthy, 20% of your consumption may be more caloric foods. As the old proverb says, there is no poison, but doses.

5 Tips to Make Fast Progress in the Gym

5 Tips to Make Fast Progress in the Gym

We know that you train not only to be in shape but also to look good. Numerous studies confirm that people who look good physically have a more optimistic attitude to the rigors of life and are able to overcome more easily the obstacles. We put to your consideration five tips for you to reflect on the way to face your training and, perhaps, life itself.

1) Be constant:

Nothing is gained from one day to the next, but with patience, perseverance, and hard work. One well-known saying confirms that people who are worth do not want things to be easier, but they want to improve themselves to be able to overcome difficulties. Remember that statistically few people have an enviable body, so if you are one of them, you belong to a group. Do not believe that a program, formula or magic ingredient or supplement will work miracles in your body. Nothing replaces the daily hard work in the gym with effort and sweat

2) Do not settle for little:

If you can do ten repetitions of that exercise then why settle for eight? If you can add more weight to the bar (without incurring an injury) then why not do it? If you have time to train four days a week instead of three then why not try? Always seek to overcome your own limits and, above all, never abandon.

3) Look at a goal:

In the gym, there are many activities to do: exercises with weights for toning or muscle volume, aerobics to lose weight or define the muscles, gain strength and agility, and many etceteras. If you are overweight, establish with a personal trainer an exercise program for that purpose. If you want to gain muscle, surely your training sessions will be very different. Set a goal and give it a reasonable time; it is impossible to try to achieve all the tasks at the same time. Concentrate on what you want and never use the gym as a social activity site.

4) If you have achieved your goal, consider arrival as a starting point:

This is perhaps the most difficult advice to follow. Many people stop going to the gym when they have lost the most pounds that annoy them or when they are starting to develop a nice muscle mass. It is a very serious mistake. You should think that once you have achieved your primary goal, your second and an even more important goal is to stay in the state you want (or improve it), and that requires you to continue with your training program. If you have doubts about which is the best way for you, ask teachers or trainers or join in group classes of different activities and sports to find out what it is that you want.

5) Be your toughest critic:

Do not allow your ego to play tricks on you: if your goal is to lose one kilogram a week (a healthy figure) and you have not gotten it, it is good that you feel annoyed and dissatisfied about it. If your goal is to reduce your waist and enlarge the size of your deltoids and you have neglected your diet and your shoulder training sessions, you should feel bad about it. If you are not a tough critic of yourself, if you constantly look for excuses for not meeting your goals, you will never be able to see truly meaningful results.

7 tips to improve your mental agility

7 tips to improve your mental agility

How awake is your brain? It is not enough to work and be attentive to your activities if you want to improve your performance at work do these exercises.

Many would think that being a professional could be one of the most complex and complete activities for our brain: to be attentive to every appointment, to handle high rates of stress, to read all the time about our specialty, to find solutions to big problems, to lead teams to work; Everything seems to indicate that it is so, however, although these activities occupy most of our time, it does not mean that serve to expedite our mind.

The reality is that many of the things we do on a daily basis become mechanical actions and many others go almost unnoticed due to high rates of stress or work pressure, which is why to speed up our brains we must start thinking outside of routine.

The brain is the most complex organ of human anatomy, it depends on all the vital functions of our body and often we neglect it. To do this, we gathered some exercises and activities that will help you to keep you awake and agile for any time of day, just remember that like any new activity, you need time to incorporate them into the routine.

You do not need to go with a specialist or look for complex games to start to awaken that mental ability, according to experts there are activities that can help you putting them into practice every day, you want to know what they are?

EXPRESS

Defeat the enemies of your productivity. Yes, you can! Morning rituals that will increase your productivity

1. Read

Reading is one of the complete activities for our brain, not only enhances the ability to understand and think, but is a good activity to awaken creativity and innovation. However, the recommendation is not to read about your work or some slope of the office, it is best to read something that complements your professional life or something you enjoy just for pleasure.

2. Do you remember the ‘Memoriam as’?

We may already be are a little old to play these board games, however, there are memorabilia made for adults that can help you to make this activity more entertaining. In case you do not want to return to your childhood, experts recommend memorizing numbers, this is a good exercise to strengthen our memory capacity and stimulate the capacities of understanding.

3. Are you left-handed or right-handed? Then use the other hand

If you have ever tried it you will realize that it is one of the most complicated activities you can do, experts recommend to wake up parts of our brain that we do not use constantly.

4. Music as a stimulus for our brain

We are not talking about listening to our favorite music or experiencing relaxation with classical or wind music, experts recommend learning to play a musical instrument. This activity helps stimulate the brain because it requires many connections and boosts your mental capacities. What are you waiting for!

5. Use the dictionary

No kidding, learning a new word every day helps your brain increase your capacity for analysis, memory, and learning. It is also advisable to learn languages, help in the same way and is a great pretext to prepare yourself professionally.

6. Have fun with games

Most video games help the physical and mental coordination and the simultaneous attention to different things. If you are in doubt, which ones can help you? Experts assert that those involving mental and physical dexterity, such as those of action and strategy. There are also mental agility games that you can download on your mobile devices; it’s just a matter of searching.

7. A good diet for memory

Eating healthy can help you in many ways; however, there are foods that stimulate concentration and memory: fish, bitter chocolate, spinach, grapes, nuts, red fruits, avocado, apple, and cinnamon, among others.

There are also other more activities that can help if you spend a few minutes a day, for example:

Monograms: They are puns. These are usually found in circles or other geometric figures composed of letters of the alphabet. You should find the word that follows the black lines. In many cases, they can be two or more words in a single game.

Crosswords: We have all done some; these alphabetical mazes help you to speed up your mind and also to test your vocabulary. There are books dedicated to them and you can get them in any bookstore or try online, you decide. If you want to play some, click on the following link.

Intelligence test or Raven test: They are created by figures or symbols that help measure the generative intelligence or abstract reasoning of people. They consist of finding the law that allows completing the series or logical sequence, as the case may be. In most tests, these questions increase in difficulty.

Stretches: the reasons that ignore and justify their realization

Stretches: the reasons that ignore and justify their realization

We always hear that it is advisable to stretch the muscles before and after training, however, we fail to give the importance this type of exercises deserve. That is why today we talk about stretching and we show you the reasons you do not know and that will justify its realization.

The unknown reasons why we should perform stretching

We tend to know that the stretches enhance the body after the effort and also, that can help prevent injuries, but in addition to these two good reasons, here are some good reasons, which surely did not know, by which you must stretch your muscles every day:

It favors the muscular growth by improving the arrival of oxygen to the tissues as well as nutrients and in this way, contributes to the anabolism and the adaptation that originates after the stimulus, that is to say, the intense effort for there to be hypertrophy. In addition, it has been proven in a study that stretching can also be a stimulus for the growth of body muscles.

It contributes to a performance by improving muscle flexibility and agility; therefore, it can promote good muscle work and thus, as has been observed in some research, improve muscle performance and athletic performance.

Reduces muscle discomfort such as back or neck pain, very associated with bad postures and the stress we suffer each day. In fact, it has been proven that stretching can be just as effective as yoga to reduce muscle pain.

It helps to reduce stress and anxiety as a study has concluded, improving mood and taking care of the emotional health that in these times, is often affected by so many tensions and problems that lurk daily life.

It favors nighttime rest, not only because it can help reduce tension and pain but also because it has been shown to reduce the incidence of nighttime cramps if stretching is performed before going to bed. In addition, you can relax and reduce stress before going to sleep.

As we can see, stretching can not only be a key to relaxing and prevent injury but also can have a positive impact on the health and fitness of our body.

If you want to stay in shape, stay healthy and vital, doing stretches, even if it’s about five minutes each day, can be of great importance.

How and when to stretch

Not only can we stretch our muscles at the end of a routine in the gym or at the end of our running training, but we can also spend a few minutes in the office stretching our muscles, or in the afternoon at the end of the working day.

As per experts, when the atmosphere is warm and in the evening, before the night, the flexibility is superior and therefore, is ideal times for stretching.

But in addition to remembering stretches and choosing the right moments to do them, it’s important to remember some ** valuable tips to stretch properly **:

There should never be pain, but when performing stretching we should only perceive a muscular tension, a resistance, but the pain can be indicative of injury, which is certainly not a sign of doing a good job.

Do not bounce for a stretch, or do the exercises with push or pull, but the movement must be controlled and the tension must be sustained for about 20 seconds, always performing the exercise smoothly and gradually.

Avoid holding your breath, as this practice does not favor stretching, but obstructs it by hindering muscle relaxation and blood circulation.

Always warm up before stretching, that is, we should not stretch if our muscles are cold, but the idea is to perform stretching after a muscle movement that has irrigated and lubricated muscles or in the middle of a warm environment that produces a similar effect.

Take care of the body posture, since like the exercises of bodybuilding, the stretches possess a suitable technique and an incorrect position may not favor the movement but on the contrary, to hinder it, increasing the risk of injury.

With these tips in mind and the reasons given a few lines back, you now have much more reasons to give it the importance it deserves to the stretches.

Remember that not only stretching your muscles can be useful before and after exercise but also at other times of the day to get all the benefits that it can offer.

How to Train to Be Fit

How to Train to Be Fit

When we train, we usually seek to improve prepare for a competition, but in other cases, there are people who simply want to train to get fit or stay in shape. These types of workouts are somewhat different from those that seek performance and the fundamental difference will be in the intensity of the exercises.

Types of exercises to get fit

Generally we can say that to train to be in form must consist of three fundamental exercises:

Cardiovascular exercise: we must do it from 4 to 6 hours a week, distributed in 3-5 sessions. This type of exercise seeks to strengthen the heart and improve the cardio respiratory system, thus delaying fatigue for daily efforts and improving the quality of life by reducing the risk of metabolic diseases.

Strength-endurance exercises: This type of exercise we can do it 2-3 times a week in sessions of 60-90 minutes. The simplest thing is to work by a circuit, although also can come to us some sort of body pump or simply to do exercises in the gym room. Strength-endurance exercises will improve muscle tone and prevent back pain and possible locomotor injury.

Stretching exercises: it is advisable to stretch daily, and it is easy if we include these types of exercises in a warm-up. But we can also exercise and improve flexibility with specific sessions 3 days a week. Making our muscles more flexible will also prevent injuries and gain in movement quality.

Intensity of the exercises

As we said at the beginning, we train simply to keep the body active, and for that, we will use mean intensities in each type of exercise. When performing a cardiovascular exercise such as running, swimming, elliptical or similar, the intensity should be between 60-80% of our maximum heart rate. You do not know how to calculate that range, easy, you just have to go to an intensity where your breathing is not very agitated and allows you to talk to a partner without a problem.

In the exercises with weights, we will use the same method, average intensities that allow us to lift a load during 15-20 repetitions without an excessive problem, changing from one exercise to another without just rest and doing 2-3 sets of each type of exercise, seeking to include The main muscles at home training session.

When we look for performance, the days of rest are necessary to assimilate loads of training, in contrast, when we simply train to be in the shape we can train every day of the week, there is no risk of overtraining as being smooth and easily be achievable trains by the organism.

We can, for example, establish a day of rest a week, the day we do training that we consider harder, or just in the middle of the week to give a respite to the body. In these cases is usually the problem of availability, as there are people who can hardly train daily and rest will be almost forced, but if it is not your case try to train daily.

Variability is the secret

If we look for performance in the race it is clear that the predominant exercise of our training will be the race, although we mix other disciplines, but the case of getting in shape is totally different, here everything is worth to move the body and the more different activity we do better.

Do not always do the same cardio exercise or the same weight exercises; make sure that every time you touch an exercise you do something different from the previous day. For example in cardio: running, swimming, rowing, cycling, elliptical, aerobics, spinning do one every day and alternate them. And the same thing with the weights: body pump, machines, circuit, weights etc.