Fitness: 6 Biggest Lies of Mainstream Nutrition.

There are a lot of things in a lot of health articles that are simply not true. Because of this, a lot of people are misinformed due to the fact that they read only the most shared or most popular nutrition articles and make changes in their lives according only to that one or two articles. To really figure out what you need to adjust when it comes to nutrition, you need to read a couple of articles on every subject that interests you. Due to a large number of articles out there, we can’t name all the things that are untrue in them, but we have gathered what we think are the 6 biggest most common lies of mainstream nutrition.

1 – High Fat Foods Will Make You Fat:

A lot of people think that foods that contain a lot of fat will make you fatter. Most people don’t even do the basic research, as they conclude themselves that these foods will make you fat. It is known that if you go on a diet which is high in carbs and fat, you will get fatter (but not because of the high fat foods). However, if you go on a diet that is high in fat, but low in carbs, you will actually experience more weight loss than by going on a diet which is low in fat.


2 – Carbs Should Be Your Biggest Source of Calories:

A lot of people suggest that if you want to live healthy, carbohydrates should be the biggest source of calories for you. But, like we mentioned on the previous page, diets that are high in carbs and low in fat may not be the wisest choice. This type of diet may not represent a problem to people who are skinny, but those who are obese should never try out this type of diet, as you will eat a lot of grains and sugars, which can be pretty dangerous for your health in the long run.

3 – Eat Many Small Meals Throughout the Day:

For some reason, this myth has been around for quite a lot of time and is constantly being said that by eating many meals throughout the day will keep your metabolism high, but that is simply not true! The thing is, even though by eating you raise your metabolism a bit, the combined amount of food you eat throughout the day will determine your metabolism. You can’t manipulate it.  Apart from that, you should keep in mind that it is completely unnatural for the human body to be constantly fed.


4 – Low-Fat Foods are Good for You:

The truth is that the people who buy low-fat foods actually have no idea whatsoever regarding how food would taste if only the fat was removed from it. The answer is that it would taste awful, and you would never want to try it again. As all the food manufacturers know this fact, they add other unhealthy products in the food (such as artificial sweeteners) to make up for the lack of fat in it. So, by buying a low-fat product, you are buying food that is low in natural fats (which are healthy), and replaced by high amounts of fake and unhealthy sugars such as Acesulfame Kand Aspartame. Remember that too much sugar can cause diabetes, heart diseases, depression, and obesity!

5 – Whole Grains are Good for Everyone:

Let’s get one thing clear first – whole grains are not actually that good for you, they are just ‘less bad’ than refined grains. Whole grains don’t contain much nutrients compared to other healthy foods (e.g. vegetables). They can also be bad for you, as they contain something called phytic acid, which attracts essential minerals and prevents them from getting absorbed.


6 – Eating at Night is More Fattening:

To put it in layman’s terms, calories are calories. Many people believe they should never eat food at night because their metabolism slows down at that part of the day. However, those assumptions are completely wrong; your metabolism does slow down a bit, but it is because you slow down after an exhausting day. Eating a lot in the morning and going to sleep, or just watching TV afterwards is as fattening as eating a lot before you go to sleep at night, because you don’t burn off the calories.

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The best supplement which give your body's strength and energy.

Refuel is an advanced recovery supplement for endurance athletes which contains protein in the form of PeptoPro® and the slow-release carbohydrate  PalatinoseTM to give your body's strength and energy.

Refuel combines the world’s best protein in the form of PeptoPro® with a low GI carbohydrate source in the form of PalatinoseTM. Refuel is formulated to accelerate recovery between intense and/or prolonged exercise bouts. The unique combination of PeptoPro® and PalatinoseTM provides the means to accelerate muscle recovery and replenish energy stores without causing large fluctuations in blood sugar normally associated with recovery products high in carbohydrate. Because PalatinoseTM provides a steady sustained release of glucose, it can help to promote fat burning when consumed following exercise, rather than blunt fat burning and increase glucose oxidation like most recovery products.

•PalatinoseTM

PalatinoseTM is one of the few carbohydrate sources that has been proven to result in a gradual and steady release of glucose over several hours. This helps to reduce high and low blood glucose concentration and the associated insulin spikes. Lower insulin means more fat burning during the process of recovery.

•PeptoPro®

PeptoPro® is the only protein in the world with a guaranteed minimum 60% content of di- and tri-peptides. While many other protein hydrolysates claim to have di- and tri-peptides, very few actually specify their actual content. Di- and tri-peptides require virtually no digestion and are taken up quickly into muscle tissue to initiate repair and recovery. This serves to reduce the time needed for recovery. PeptoPro® has also been proven to help reduce muscle soreness post-exercise compared with conventional protein powders.

•Low Carbohydrate Diets

Refuel is an ideal recovery supplement for endurance athletes following low carbohydrate diet or train low-compete high regimes.

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Insanely Motivating Fitness Girls That Will Inspire You Start Healthy Life.

Today our Motivating Fitness Girl On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " pamela_rf"

With around 1.9 million people now following her, 19 year old @Pamela_Rf is a real Instagram sensation. But her success story is not a coincidence. As you can tell from her daily uploads, the young fitness model has worked hard on her success to shape her body and her career path. In addition to endorsing products and providing valuable nutrition and workout tips, she is a true motivation for both, men and women.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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Fitness Top 3 Tips For The Perfect Warm-Up:

Add to Flipboard Magazine. If you said the warm-up, you win! Without a proper warm-up, there are many risks associated with working out, including but not limited to injury, less-than-optimal performance, or slowed progress (aka plateauing).

There are five integral parts of a warm-up that must be addressed before even touching a weight or setting foot on the treadmill. Start strong, finish stronger!

3 Tips For The Perfect Warm-Up:

1- Dynamic Mobility:

Dynamic mobility is the body’s ability to move in multiple directions safely. Closely related to flexibility (but arguably even more important),“dynamic mobility gently increases range of motion to reduce chance for injury,” Johnson says. Injuries caused by lack of joint mobility can be especially debilitating for long periods of time. According to Colin Eakin, MD, a physician at the Palo Alto Medical Foundation, recovery from a torn labrum (a common shoulder injury), for instance, could take anywhere from four weeks post-operation rest plus two months of physical therapy to heal, or it could continue indefinitely. To up your chances of staying in the game, dynamic mobility can help. Try dynamic movements, such as arm circles and leg swings against a wall (working the upper and lower body is key!).

2- Movement-Specific Preparation:

You turn on your car before heading out for a drive. By the same logic, you need to turn on the parts of your brain that control motion in preparation for a workout. The main benefit to movement-specific preparation is activating muscles that will be used in that day’s workout to ensure your workout is as effective as possible. For example, bodyweight squats would make sense if you are doing front barbell squats, and light band presses or push-ups for a day you’re doing a pressing motion, like a bench press.


3- Increase Core Temperature:

It’s called a “warm-up” for good reason. “The increase in blood flow and higher muscle temperature makes muscles more pliable, and that pliability prevents strains,”.

A muscle strain may seem like a minor setback, but once strained, the likelihood of that strain reoccurring becomes much higher, Johnson says, which can lead to more strains, more time out of the gym, and slowed down (or nonexistent, gasp!) results.

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Fitness: 2 Major Factors for a Healthy Weight Loss.

Food is used for energy. Your body stores any excess energy as fat. So if you consume more food than your body needs, you’ll definitely gain weight.

To lose weight, you need to “force” your body to use up these stores of fat. The most efficient way to do this is to:

• decrease the amount of calories you eat
• increase your levels of activity.

You should think of healthy weight loss in terms of permanently changing your eating habits. Since weight loss objectives are usually set in short terms, your final purpose is to keep these changes over months and years, i.e. lifetime changes.

1- Increase your activity levels:

If you increase the frequency of your workout, but maintain the same diet and calorie intake, you will almost certainly lose weight.

Even light exercise, such as a short 20 minute walk, will be helpful. Every time you exercise more than usual, you burn more calories and fat.

2- Reduce your calorie intake:

If you’re obese or overweight, you need to change your eating habits if you really want to lose weight.
In terms of healthy weight loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn’t mean severe dieting (limiting to less than 1500 calories), which usually ends up with you getting irritated, confused, and overtired. Quick diets can lead to a drastic weight loss followed by weight gain – no results, in fact.

Here are some suggestions to reduce calorie intake without having to change your diet significantly.
• Drink water instead of all other unhealthy and sweetened beverages.
• Stop taking sugar in tea and coffee.
• Reduce the food portion sizes.
• Avoid unhealthy treats – such as sugary cookies and crisps between meals.
• Cut down on alcohol intake.

It might take a week or two before you notice any changes, but they will gradually appear. Be strong and patient!

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Top 5 Basic Principles To Accelerate Muscle Definition.

Regardless of your goal be competing, look good for summer or simply dazzle the fruits of your effort, at some point you will want to remove the excess fat and show their muscle quality. For this purpose, there are certain tips that are more efficient and practical than the other, then see the five basic principles to accelerate and enhance the definition mus cular.

1 - Calories Are The  Determining Factor:

There are many tricks you can use in burning fat, but what really decide whether you lose fat or is not the amount of calories. To force the body to use fat as an energy source is necessary to generate a calorie deficit / energy, that is, eat less calories than you spend during the day. If this factor is not in order, everything else breaks down.


2 - Proteins Are Even More Important In The Definition Phase:

When cut setting to generate calories, the body end up burning small amounts of the protein amino acids or the muscle itself to generate power. This is normal, but we can avoid this loss paying attention to protein intake should be further ruled this stage.

3 - Aggressive Diets Are Not The Way:

Many people, when they realize that fat burning occurs when only deprive the body of energy, make the madness to drastically cut the amount of calories to speed up weight loss. The logic makes sense, yet this practice besides wasting muscle mass, can mess up your metabolism forcing him to go into "emergency mode" facilitating the accumulation of fat and generating the opposite effect in the long run.

It is possible to generate fat burning calories with small cuts, ranging from 200 to 500 per day. Remember, the more "slow" is the process of defining, more muscle mass is preserved and the better the end result.

4 - It Is Sometimes Necessary To Break The Diet:

Over time, all diets end up affecting the metabolism, slowing it. When you realize that fat loss has become more difficult or more are not seeing results, it's time to take a diet of flight. Choose a day to get out of routine and eat all you want (using common sense in quantities). This in addition to being healthy for the brain, not destroy its gains and "reload" the thyroid hormones that are affected by diets continuous weight loss.

5 - Thermogenic Are a Great Tool:

The thermogenic stimulating substances found in the central nervous system by increasing the production of noroepinephrine, which facilitates the release of fat cells to be burned. To boot, the thermogenic prevent the metabolism slows due to deprivation of calories and still generate a good willingness to face training.

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Secrets to a Flat Belly without Spending Endless Hours on the Gym.

Add to Flipboard Magazine. Looking for ways to flatten your belly without spending endless hours on the mat or at the gym. Try these five exercises just three times each week. You will begin to notice a difference in time for swimsuit season. In fact, this may just be the year you dare to wear that bikini you’ve been dreaming about.

1- Standing side crunch – Stand with feet hip width apart. That is about enough space to fit your two fists between your feet. Extend your right arm for balance. Place your left arm behind your head with elbow extended. Bending at the side, lift your left leg toward your left elbow. Aim for two sets of 10 to 15 reps per side.

2- V-Up – Lie flat on your back on a towel or mat with arms fully extended above your head. Keeping your core engaged and knees together lift feet off of the floor. At the same time lift your shoulders  and arms, reaching as if trying to touch your toes and your body moves into a V like position. Hold for a few seconds and release. Repeat for two sets of 10 to 15 reps.

3- Standing bicycle – Stand with feet together, abs engaged and knees slightly bent. Place hands behind your head. Twist the body slightly and bring the right knee toward the left elbow. Return foot to the floor and repeat 20 times before switching feet.

4- Abdominal hold – Sit on a sturdy chair with your spine straight. Place your hands face down around the edge of the chair – your fingers should be facing your knees. Keeping your abs engaged, lift your feet a few inches from the floor. Now lift your bottom so that you are holding yourself above the chair with your arms only. Hold as long as you can. Sit and repeat for 30 to 60 seconds.


5- Planks – Get into position as if preparing to do a push-up. Hold your body so that your spine is straight, your feet are resting on your toes and your arms fully extended below shoulders. Remain in this position  as long as you can and build up to one minute as you build strength.

While you are working on whittling your middle, try these tips to slim your silhouette:

•Avoid chewing gum, as well as food and drinks that cause excess gas and bloating.

•Eat slowly to avoid swallowing a lot of air, which can also cause bloating.

•Stand up straight

•Choose clothing styles that draw the gaze up. V necklines, forgiving fabrics and designs, eye catching jewelry and empire waists can draw attention away from tummy trouble.

If you just want to look and feel better in your clothes, these exercises will get you there in combination with a sensible diet. The goal is not perfection.  Hang in there.

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