How To Easily Maintain your Weight While Losing Fat.

How to Easily Maintain Your Weight While Losing Fat.

Add to Flipboard Magazine. October 8, 2016 by  Nathan Fitness ™


Unsightly belly fat can ruin your look, especially if you're happy with the rest of your body. Clothes that otherwise fit you are tight around the waistline, creating belly bulge and muffin tops that are hard to hide. But belly fat, sometimes called visceral abdominal fat, can also be dangerous for your health, increasing your risk for diabetes and heart disease, according to the Harvard Medical School Family Health Guide. The good news is that belly fat is highly responsive to exercise when performed at the right intensity. Adding resistance training will help you maintain your weight while losing fat.

#Step 1:

Perform moderate to high-intensity cardio five to seven days per week, for 30 to 60 minutes per session. A 2008 study of middle-aged obese women, published in "Medicine and Science in Sports and Exercise," compared the effects of low-intensity and moderate-to-high-intensity aerobic exercise on abdominal visceral fat. Participants exercised five days per week for 16 weeks. The moderate-to-high-intensity group, which alternated between walking and running, realized signifiant reductions in abdominal fat, while the low-intensity group saw no significant changes, even though both groups burned the same amount of calories per session.

#Step 2:

Intersperse short bursts of all-out intensity with longer bouts of moderate intensity. Interval training can lead to visceral abdominal fat loss over a shorter period of time. A 2011 review published in the "Journal of Obesity" found that high-intensity interval exercise had significant positive effects on reducing abdominal fat. Most of the studies reviewed used a stationary cycle with subjects exercising at moderate intensity for four minutes, then sprinting all-out for 30 seconds at a higher resistance. The bouts were typically repeated four to six times for a total of approximately 20 to 30 minutes.

#Step 3

Engage in total-body resistance training on two to three non-consecutive days per week. Resistance exercise will help you maintain your weight while losing fat. In a 2012 study of young, overweight adults published in the "Journal of Sports Medicine and Physical Fitness," subjects who performed one weight training set of nine different exercises three times per week for six months increased their lean muscle mass and lowered their body fat percentage without losing weight.

#Step 4

Eat a healthy diet. There is a saying that you can't out-train a bad diet, and it holds a lot of weight. Get rid of junk food, sugary drinks and snacks, and processed foods. Eat plenty of whole fresh fruits and vegetables and lean meats. Stay hydrated by drinking plain fresh water.

*Warnings:

If you are a novice exerciser, begin slowly and gradually work your way up to higher intensity levels.
To learn to use weights safely and correctly, seek guidance from a fitness professional.

*Tips:

A convenient way to monitor your exercise intensity is to use a 10-point rating of perceived exertion, or RPE scale. The Cleveland Clinic explains that RPE ranks your level of effort on a zero-to-10 scale, with zero being no effort at all and 10 being extremely difficult. On this scale, moderate intensity would rate a three to four, while high intensity would be rated higher than five.

*Things You'll Need:
>>Supportive athletic shoes
>>Resistance training equipment.

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AMAZING WAYS TO GET EXERCISE WORKED INTO YOUR DAY.

Amazing Ways to Get Exercise Worked Into Your Day.

October 3, 2016 by Nathan Fitness ™

We all have the same complaint. We would love to exercise if we just had more time. Resolve. now to put that excuse to rest. There are ways that even the most jam packed schedule can accommodate 30 minutes of exercise. Try one of these tips to get yourself moving more often.

#1- Be the early bird:

Try an app such as the Sleep Cycle alarm. It monitors your sleep patterns and wakes you during your lightest sleep phase. That means you may be able to get up earlier without feeling too much pain. Get out of bed and use the extra minutes to get in some exercise. Even 20 minutes three times a week will yield physical and mental health benefits.

#2-Take small steps:

If you don’t have 20 or 30 minutes all at once, exercise in smaller chunks. Maybe you can get in 8 minutes in the morning, that’s great. There is actually a book called 8 Minutes in Morning: A Simple Way to Shed up to 2 pounds a week Guaranteed, by Jorge Cruise. Cruise offers good ideas for making the most of just a few minutes of exercise. Pair your morning workout with a ten minute stroll or some rope jumping after dinner.

#3-Wear a pedometer:

Counting steps is a good way to encourage yourself to move more all day. Pedometers are a very inexpensive way to keep track of how many steps you are taking and set goals to increase that number each week. Other options, such as the Fitbit track steps and a lot more. If you can’t fit one in your budget get the pedometer. The most important thing is not how fancy the gadget but how many steps you take. Your body and your blood pressure don’t care about anything else.

#4-Bike or walk to work:

Citing environmental and quality of life concerns, more people are moving closer to work. If you are one of them, take advantage of the proximity. Bike or walk a few days each week. Alternatively, you could drive to a train station and bike or walk from there.

#5-Lose your seat:

Stand up and move around at least once each hour. Use your desk for modified push-ups, do a few squats or leg lifts if you have the space and privacy or head for the stairs during your morning and afternoon breaks.

#6-Housework counts

Exercise isn’t just about aerobics class. You can actually get a really good workout, sweeping, shoveling raking, scrubbing and mopping. Try a few calf raises or bicep curls as you work.

Exercise doesn’t happen only at the gym or on the track. Any activity that gets your heart rate up counts – that includes the romantic variety. Always be on the lookout for ways to move more. You’ll be counting up regular exercise, despite your overcrowded schedule, in no time.

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How To Grow Your Lazy Muscles That don't improve & Put Them to Work to Grow.

How to Grow Your Lazy Muscles That Don't Improve & Put Them to Work to Grow.

September 28, 2016 by Nathan Fitness ™

If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.

How To Grow Your Lazy Muscles In short Time:

If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

>>Strength exercise : 4 sets of 5 reps 2 minutes of rest between sets

>>Growth exercise : 4 sets of 10 repetitions and 1 minute rest

>>Congestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders.

Your shoulder workout would be:

How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

*Monday : chest, shoulder and biceps

*Wednesday : leg and abdominal

*Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Combine three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.

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The Best New Health and Fitness Stars on Instagram.

The Best New Health & Fitness Stars on Instagram.

September 26, 2016 by Nathan Fitness ™

If you need a little push to get yourself to the gym, look no further.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

A photo posted by Andrew Holztrager (@aholztrager) on May 31, 2016 at 5:55pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Sep 3, 2016 at 4:27pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Jul 11, 2016 at 6:46pm PDT

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A photo posted by Andrew Holztrager (@aholztrager) on Sep 19, 2016 at 7:11pm PDT

Instagram is loaded with fitnessaccounts but some aren't as good as others. ... From (healthy) food porn to impressive exercises, Instagram is a goldmine for any fitness .... Could Insects Be the New Superfood?

Their fitness account features healthy foods, inspiring ... borderline prophetic captions that just make you feelgood.

Here are The Best New Health and Fitness Stars on Instagram you should follow now is " aholztrager"

A photo posted by Andrew Holztrager (@aholztrager) on May 24, 2016 at 6:04pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 28, 2016 at 7:13pm PDT

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A photo posted by Andrew Holztrager (@aholztrager) on Sep 3, 2016 at 4:27pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 9, 2016 at 7:00pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Aug 5, 2016 at 4:58pm PDT

A photo posted by Andrew Holztrager (@aholztrager) on Jun 28, 2016 at 8:07pm PDT

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How To Sleep Better And Maximize Gains in Training.

How To Sleep Better & Maximize Gains in Training.

September 24, 2016 by Nathan Fitness ™

Sleep is a very underrated factor in the world of bodybuilding. Most people know that is important, but do not give due priority to the act of sleeping. Maintain a standard of adequate sleep can maximize muscle recovery, increase levels of anabolic hormones and also prevent the accumulation of fat.

 Below see 5 tips to improve sleep and extract all its benefits:

#1 - Create a Sleep Routine:

Just as you have a workout routine and a feeding routine, sleep also deserve the same attention. Create a sleep routine is important to generate the habit of going to sleep and always wake up at the same time, making you rest the same amount daily. This is in addition to discipline those who can not sleep so early (and is traveling on Youtube and Facebook into the wee hours), also causes the brain gets used to this routine. Sleep will come naturally in time you get used to lie.

#2 - Try To Use The Bed Only For Sleep:

I'm not saying you'll have to stop having sex in bed, alias sex can be a great additive to sleep. We are referring to other activities done in bed, like watching TV, get the notebook, reading books, etc ... Use the bed only for sleeping, accustom the body to know that hour of sleep came the moment you lay in bed. After getting used to this "ritual", hardly you will be rolling in bed unable to fall asleep.

# 3 - Avoid Light:

Light means day and our body naturally understands that when it is day, it is because it's time to wake up (or close to it). Whether it be day or not, the darker the room you sleep, the more you "encourage" sleep, or turn off the TV, unplug electronics that emit lights and use curtains / blinds which can block all external light.


# 4 - Cut Stimulant Use After 6 pm:

Using stimulants night can also affect the quality of sleep. We know that being able to choose the training time is not a luxury everyone, but if you train at night and uses pre-training (Jack3d, No-Shotgun, etc), this can negatively affect your rest and it would be best to avoid using these supplements at this time. There are some stimulants without pre-training options (Hemavol, Ultima, Body Octane), obviously they will not give the same "cell" that common, but if you're having trouble sleeping or are hypersensitive to stimulants, they will be a great choice . Recalling that pre-training are not the only sources of stimulants: coffee and soft drinks also have caffeine and thus may disrupt sleep in the same manner.

#5 - Use Melatonin only when necessary:

For those unfamiliar, melatonin is a supplement that promises to increase the quality of sleep, making you sleep more soundly. The problem is that some people end up generating a certain dependence piscológica with the supplement and then can not sleep without taking it. And this can disrupt your sleep the future. A much more useful idea would be to use the supplement only when really necessary and it is precisely this your primary purpose: to help people with insomnia. If you can already sleep properly, the cost-benefit of melatonin is very low.

>> Conclusion:

The sleep period is the most important in muscle recovery, that is, the higher the quality of sleep, greater muscle recovery sooner you can train the muscle again, more muscle you gain in the short and long term.

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The Best Way to Avoid Gaining Weight When You Can’t Work Out.

The Best Way to Avoid Gaining Weight When You Can't Work out.

September 23, 2016 by Nathan Fitness ™

It can be hard to stay motivated to eat healthy when you can’t work out because you’re injured, busy, or just can’t get on the road. But it’s not impossible.

Here’s what you can do to prevent the weight gain and the emotional toll during your time off.

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 #1-Hide the scale :

When you’re regularly working out, it’s a good idea to check in with the scale once a week, to see progress or to stop a landslide before it starts.  But during your time off, try to stay off the scale every day, since your weight can fluctuate wildly throughout the day, depending on how much you drank, the amount of sodium you’ve consumed, and how much fat, protein, or carbs you’ve had. If the number on the scale consistently upsets you, be kind and hide the darn thing. Remember, progress also comes in the form of looser-fitting jeans and healthier cholesterol levels.

#2- Don’t stop moving :

 Light activity will help alleviate stiffness and soreness. If you are able, consider cross-training activities that don’t stress your aching joints but still help you maintain the fitness you worked so hard to develop. Even walking around the block will help burn more calories than sitting on the couch. Also, take advantage of opportunities to be active throughout the day: Take the stairs instead of the elevator. Park in the farthest spot in the lot. Walk your errands in your neighborhood instead of driving them. Have a stress fracture? Get in the pool. The nonimpact activity will burn calories

#3. Treat yourself with a nonfood Reward :

Rather than rewarding yourself with food—even if it’s sugar-free, fat-free, or calorie-free—pat yourself on the back with something lasting and nonedible. Get a pedicure, buy a new outfit, meet up with friends, get a new book or some new tunes.

#4-Cutback on calories :

 If you’re not working out like you usually do, you’re burning fewer calories. That means you need to cut back on how many calories you take in. So think twice before going in for seconds. Before you have yet another snack, ask yourself, “Am I really hungry?”

#5. Don’t eat your emotions :

So often we’re eating not to soothe a growling stomach but to relieve boredom, anxiety, stress, sadness, or some other uncomfortable emotion. So find a solution that eases your discomfort without leaving you with extra pounds (and the self blame that goes along with it). Go outside, knit, weed the garden, write a letter, call a friend, listen to some beautiful music, or just leave the kitchen so food will be out of sight and out of mind. On the fridge or the pantry, keep a list of safe alternatives to eating that you can refer to whenever a snack attack takes hold.

#6.  Downsize portions and slow down :

There are ways to eat less without feeling deprived. Use smaller plates, for instance. If you always serve dinner on a dinner plate, you’re bound to fill it up and even ask for seconds. Choose a smaller plate and you won’t be able to pile on quite as many calories. And try slowing down! Research has found that when people eat slowly, they actually take in fewer calories. Try chewing each mouthful at least 10 times. By the time your mouth is finished chewing, your stomach will have registered a full feeling and your brain will have gotten the hint that it’s time to stop chowing down.

#7.  Set a calorie goal and stick to it :

 There are lots of resources available to help you determine how many calories you need each day. You can guesstimate your calorie needs by searching on the Internet (which is not always accurate), logging in to an app (which is better but not always accurate), or calculating your needs based on your Resting Metabolic Rate. Once you know your calorie “budget,” start keeping a journal and write down everything that passes your lips. Next to each food item, record the calories. Toward the end of the day, add up your calories to see how close you are to your limit. If you’re over, consider taking a walk to burn off some energy, and when dessert comes around, politely pass. If you finish the day with a calorie deficit, congratulations! You’re one step closer to losing weight.

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The Best Fitness Motivation Guy On Instagram This Week.

The Best Fitness Motivation Guy On Instagram This Week.

September 20, 2016 by Nathan Fitness ™



Instagram is a Great Repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit hole (don't say we didn't warn you).

Today our Hottest bodybuilding's Motivation Names On Instagram Right Now is " cnlouden "

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 25, 2015 at 2:45pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Apr 17, 2015 at 12:26pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Mar 17, 2016 at 1:58pm PDT

A photo posted by Carl 🇬🇧 (@cnlouden) on Jan 25, 2015 at 10:50am PST

Want a daily dose of eye-candy with a side order of motivation and workout ideas? Of course you will when you check out the hottest male trainers of Instagram. Here are some of our favorites, your picks, and a few fitness trainers that we couldn’t leave out. Get your drool bib ready—your Instagram feed is about to get a whole lot better looking if you start following these fitness trainers.

A video posted by Carl 🇬🇧 (@cnlouden) on Sep 16, 2016 at 1:35pm PDT

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