Exercise

Turning Off The Fat Genes

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“It doesn’t make any difference what I eat. Weight problems just run in my family. It’s all genetic.” These are common excuses, but genetic research has just shot them down in flames.

Genes do influence our size and shape, but studies clearly show that if you change your diet and lifestyle, you can override hereditary effects to a great degree. Contrary to popular understanding, genes are not dictators, they are committees. They do not give orders; they make suggestions. You can counteract your fat genes and boost your thin genes.

We often think of genes as unchangeable because, when it comes to eye color or hair color, they really are decisive. If they call for blue eyes or brown hair, that’s it. But the genes that establish your size and shape are much more flexible. They need to be able to adjust your appetite and your calorie burning, depending on whether food is plentiful or not, and whether you are working hard or resting. Unlike eye or hair color, your body has to be able to change its composition from minute to minute, from day to day.

Although your chromosomes are extraordinarily complex, there are just five key gene groups you need to know about:

* Taste genes determine the foods you crave. In taste experiments, scientists use a test substance called PROP (6-N-propylthiouracil). About one in four people can taste its bitterness very strongly. These people avoid grapefruits and never go near black coffee. Although their acute taste sense is generally an advantage, the downside is they may avoid healthy vegetables, such as broccoli or cabbage, that have a hint of bitterness. If this group includes you, you’ll want to find ways to flavor these healthy vegetables so you will include them in your routine.

Another one in four people cannot taste PROP and are called “taste blind.” Their problem is they may tend to overeat, making up in quantity what they are missing in taste. If this includes you, and you tend to be indiscriminate in what you’re eating, you’ll want to take care to emphasize fruits, vegetables, whole grains, and beans, and to be very cautious about fatty foods and their hidden calories.

* A gene on chromosome 7 makes leptin, the appetite-taming hormone. In 1997, English researchers reported the case of two cousins who became extremely obese very early in life. They demanded food continuously and ate much more than their siblings. At age 8, one weighed 189 pounds. She had so much trouble walking she had to have liposuction of her legs. Her cousin was only two years old but already weighed 64 pounds. It turned out they shared a rare mutation blocking the leptin gene. With no leptin to curb hunger, their appetites were voracious.

You are not likely to have this same gene abnormality. However, your leptin may not be working perfectly either. Very-low-calorie diets disrupt its appetite-taming effect, causing your appetite to run out of control. The key to keeping leptin working right is to avoid severe calorie restrictions. If you eat at least 10 calories per day per pound of your ideal weight, you are unlikely to run into serious problems.

* A gene on chromosome 8 builds LPL, the key enzyme that stores fat in your cells. It waits along the walls of the tiny blood vessels that course through your body fat, and its job is to extract fat from your bloodstream and pass it into your fat cells for storage. If your LPL is doing its job a little too well, you can change this genetic tendency by choosing foods that have little or no fat in them. Once again, vegetables, fruits, legumes, and whole grains are your best friends.

* The hormone insulin, coded on chromosome 11, is part of your body’s system for increasing your metabolism after meals. Depending on the type of foods you choose, you can help insulin spark a pronounced after-meal burn that releases calories as body heat rather than storing them as fat. Low-fat, vegan diets, along with regular exercise, make insulin more efficient.

* Believe it or not, exercise aptitude is largely biological, too. People who love to go for a five-mile run at the crack of dawn are genetically different from other people. They are endowed with a better capillary network that brings oxygen to working muscles and a more efficient fuel-burning mechanism. If you did not get these genetic advantages, you can do the next best thing. If you begin a regular exercise program and stick with it, your muscle cells begin to look more and more like those of natural athletes.

There is no need to be daunted by your family heritage. Yes, some of us will always be bigger and others smaller. But with a healthy, low-fat diet and regular physical activity, your genes can stop working against you and start working for you.

Turning Off The Fat Genes

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10 motivational quotes for a healthier lifestyle

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10 motivational quotes to vary how we think with regards to fitness

“Motivation is usually what obtains you started and behavior what obtains you going” is really a famous motivational quote (by Rick Ryun) in which accurately identifies the position of drive in physical fitness. Without motivation you can’t get results although you may follow the ideal diet or the top fitness program on the globe. I get gathered 10 regarding what I accepted as the best and the majority influential rates. Read and share them together with your friends and add your chosen quotes within the comments underneath. Enjoy!

1. You can do it even if it takes some time


Self-confidence and weight loss are two interrelated axes. When you have high self-confidence you can lose weight easier because you believe in yourself. On the other hand when you lose weight you gain self-confidence because of your achievement. While believe is your driving force, patience should be your guide. Weight loss will not happen overnight; it took some months or years for the weight to be accumulated and it won’t go overnight.

2. No more excuses


There are 100’s of excuses why you cannot start a diet or why you can’t go to the gym today. Excuses are for losers and opportunities for winners. Whenever you think of an excuse try to transform it to an opportunity to do something that will make your proud tomorrow.

3. What you do is who you want to be


There are two categories of people, those who want more and those who settle for less. When it comes to fitness if you don’t aim for more you will get less. The higher your goals the greater will be the benefit.

4. No pain no gain


Muhammad Ali once said: “I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count”. Do more and overcome your strength and abilities; give it all and you will be rewarded.

5. Challenge is a step forward


Whenever you are faced with an unusual situation you are in fact challenging yourself and abilities. To go from a couch potato to a fitness fanatic is a big challenge and a huge step towards a healthier lifestyle.

6. Love yourself and respect your body

To change your body you first have to accept it as it is. Start loving your body and its uniqueness and workout hard to improve and make it better.

7. Make the first step today


Pythagoras said: “The beginning is half the whole”. Once you make the first step everything else becomes easier; but it is important to make that step otherwise you cannot expect to finish something you did not start.

8. Work for it


Making the first step is important but to make it happen you’ve got to work for it and not just wish that it will happen magically. Magic wands do not exist in fitness and weight loss, you want results you have to work hard otherwise your wish will always stay a wish.

9. Are you a weight loss winner or weight loss loser?

It’s up to you to decide in which category of people who want to belong; to weight loss winners or weight loss losers. If you think about it, it’s really that simple: you make the decision – set the target and work towards your goals or you just declare defeat and forget about it.

10. Where do you want to go tomorrow?


What you do today will set your feelings for tomorrow. What is your choice? What feeling do you prefer, the feeling of satisfaction or the feeling of disappointment? It’s a decision you need to take today and not wait until tomorrow.
Note: Attribution about the quotes (where possible) is given in the images.
10 motivational quotes (with images) for a healthier lifestyle by Alex Chris

10 motivational quotes for a healthier lifestyle

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Should You Use Exercise Equipments?

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Are you in shape for summer yet? Those sunny days are just around the corner and everyone is out browsing for their skimpy bathing suits. How will your new swimwear fit on you?

Are those legs tone and those arms fit? Have you been keeping up with your daily crunches and sit-ups? That one always gets people. Those darn ab workouts. Although they can be a little irksome at times, they’re necessary to say the least. Come on, we all want a great set of abs. Why do you think we have so much ab exercise equipment storming the fitness market at all times? Regardless if you’re male or female, the abs are imperative. Are you testing out some of the new-age ab exercise equipment?

The main question is, should you use any exercise equipment?

When it comes to ab exercise equipment, I don’t have any. I prefer to do all my exercises without loads of machines. You know, pull-ups, push-ups, leg-raises, dips, ect. Now, this is not the route for every individual who is striving to stay fit. Many people prefer some of the latest benches, treadmills, stairmasters, and ab exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any contemporary aids if available? My wife has one of those big rubber balls. While I’m sure they have a more politically correct name, I don’t know what it is. She uses this ab exercise equipment for a variety of stomach and back workouts. I have to admit that I was rather taken-back the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

What ab exercise equipment do you prefer? Maybe you get your dose of ab exercise equipment at the local gym or fitness club. They typically have a variety of ab exercise equipment at your constant disposal. Regardless of what regimes you prefer, you know that your daily dose of ab workouts are mandatory for maintaining that tight tummy. If you are in need of assistance concerning ab exercise equipment or just simple routines, you can hop online and acquire anything your heart desires. From diet plans, to fitness regimes galore, you will find it all on the World-Wide-Web. Get started today and get those abs you’ve always wanted.

Should You Use Exercise Equipments?

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Diet and Exercise

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If your goal is to lose weight, there are two main factors that you should keep in mind, diet and exercise. Diet and exercise are the two best ways to lose weight, get in shape and live a healthy lifestyle. If you would like to shed some pounds here are some tips on how diet and exercise can help.

If your goal is to lose weight and build muscle, you need both diet and exercise. The good news is that both diet and exercise are extremely effective at losing the weight fast and toning your body.

With a diet and exercise plan you can usually lose about 10 pounds a month while shaping up your body and building muscle tone. If your goal is to lose 15 or even 20 pounds with both diet and exercise you can accomplish these goals in a very short time usually only 8 weeks.

There are lots of diets being offered, but health professionals have stated time and time again that the best types of diets are those that incorporate all types of foods such as grains, lean meats, fruits, vegetable and some oils from time to time. An exercise program is also easy to start. You don’t need any fancy equipment such as a home gym or to sign up for a contract, just start walking for 30 minutes to 1 hour each day. If you are looking to shed the pounds and get your body into shape, take a look at diet and exercise.

Diet and Exercise

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Basic principles of Losing weight

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Failed diets and out of control obesity may lead you to believe that losing weight is difficult but it is quite easy, at least on paper. The only thing you need to do is keep the calories that you burn greater than the calories that you eat. So why is this article so long?

Your first step is to figure out how many calories you are burning each day. There are a few formulas that have come out over the years that estimate how many calories you burn per day based on your sex, age, weight, height and physical activity. When using these formulas, keep in mind that the number you get gives you an estimate not a number that never changes day to day. It will fluctuate.

Safe weight loss is considered 1-2 pounds per week. While it is possible to lose more, it is extremely unhealthy to do so. So how many calories do you actually have to cut out of your diet? One pound of body fat equals about 3500 calories. If you want to lose one pound in a week, you need to cut 3500 calories out of your diet per week. While this might sound like a lot, per day it comes out to a 500 calorie deficit.

Your next step is to ask yourself how you want to get rid of any unwanted weight. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.

Basic principles of Losing weight

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Slimming down Is As Easy As 1, 2, 3, several with Doctor. Fitness as well as the Fat Dude

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That week’s 4 ideas consist of recommendations in all of the 4 components it is advisable to develop to have your overall health, fitness, well being as well as fat reduction targets: (eating correct, exercising, support as well as accountability).


1. Good Feeding on Suggestion
The next time an individual buy lasagna by yourself or your son or daughter ask for 50 percent the parmesan cheese. You’ll scarcely notice almost any preference burning. Nevertheless what you would eliminate can be numerous calories from fat as well as a lot regarding gr regarding bad fats. Pizza’s doesn’t must be remaining away once a week food list nowadays.

2. Generating Work out Risk-free as well as Entertaining
So as to lose weight you have to be a little more effective. Most people complete everything in order to avoid going their bodies. As well as society is usually an accomplice. You’ll be able to grab food, the prescribed, the outfits plus your child with out leaving behind the car. In Chief executive Bush’s fresh “Healthier YOU ” project (http: //www. healthierus. gov) he or she advises walking with regard to half-hour each day. Even when you have to crack the item way up in 10-15 minute pieces. Not simply do you want to shed 200-300 calories from fat, you possibly can wander using your family members as well as increase the good quality period also. Proceed family members period far from the tv as well as upon the road.

3. Retaining Ones Assistance Program
In the event you’re the type of individual who senses guilt ridden in relation to items, very good news. You should utilize in which experience to assist you lose weight. Here’s precisely how. Work out having a companion. Nevertheless before you start produce a pact that you will certainly not let the other person straight down and you should pick all of them way up whenever they start off sacrificing awareness. It’s less of a challenge for you to let by yourself straight down subsequently somebody else. Anyone won’t practice it, simply because you’ll think guilt ridden if you.

4. Obligation Methods
The food work schedule can be a powerful way to keep track of what we consuming and when. Account for what we ingest by using an constant foundation each day. If you undertake this specific for 2 weeks you will note the place these added calories from fat (and and thus these added pounds) are coming from. In addition, don’t neglect for you to keep track of just what you’re sipping.

Slimming down Is As Easy As 1, 2, 3, several with Doctor. Fitness as well as the Fat Dude

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Fundamental Trampoline Tricks

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If you own a trampoline, you already cognise that it is a uppercase way to get out of the house, and into the good air. Did you also bang that it’s benefiting your eudaimonia? Propulsion up and down on a trampoline is eager for strengthening the cardio-vascular group and it is also an superior workout for nearly every roughneck and bureau of the body. Workout on a trampoline can also be real stabilizing for adults and children because it helps to turn reflexes, flexibility, placement and coordination.

One way to enhance not exclusive the fun feature of the trampoline, but also process the eudaimonia benefits, is by putting a soft redundant labor into your propulsion by doing few tricks! There’s lot of tricks that can finished on the trampoline, from the initiate destruct to the modern. Here’s a few of them offset with both bedrock including more tips to ensure area and refrain loss.

‘Landing on the Sanction’ is one of the firstborn, standard trampoline tricks any bouncer should take and its rattling swordlike. Set static on the trampoline with your instrumentation at your sides or flatbottomed with your safekeeping in your foremost pockets. Quit backwards onto the trampoline, keeping your embody erect and your chief up. As your okay meets the trampoline, let your pedagogue trampoline legerdemain you can do formerly you’ve battler the elementary Bet Construction deception. Begin the self way, stagnant someone and static, with assemblage at your sides or safekeeping in your pockets. Devolve straightforward sanction again, but when you snap gage up, demesne on your knees instead! The happening present fix sophisticated trampoline tricks allow somersaults and flips. Either of these can be done backwards or forrard, but you should be really cozy and overconfident with your rebound abilities before attempting either of them. Erstwhile you’ve got the mesh mastered, you spicery it up by adding a aerobatics to it.

Before attempting any illusion, ensure everyone’s area, including your own. Retrieve to perception around and see how overmuch chance you bonk. You faculty definitely poorness to desist a striking with any separate jumpers that are on the trampoline with you. To encourage keep any mishaps, warming up firstborn by doing several spatulate bounces and erst you get accomplishment, recollect to enter your nous and neck in a fresh opinion. This way you don’t pain yourself.

Bonk fun, be innocuous and fastness on bouncy!

Fundamental Trampoline Tricks

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