donderdag 24 december 2015

7 Scary Toxics in Processed Foods

Know what are the negative effects it can have on our bodies toxic which are present in processed foods. It is necessary you can replace these foods that can ultimately affect your health without being conscious of it.
Today it is very common to hear of a problem with toxic processed foods. To understand the potential dangers in our dishes and avoid toxins in food is to read labels, understand the sources of food, and keep the kitchen clean of the following ingredients that will be presented here. This is especially important for children dishes; they are ultimately those who eat this type of toxic sources for the body.

1. Syrup High Fructose Corn
corn syrup, high fructose
Honey syrup, high fructose corn
Potential effects of corn syrup, high fructose obesity, insulin resistance, increased fat in the abdomen, heart disease.

2. Trans fats
toxic margarine
Margarine
Labeled “partially hydrogenated” or “hydrogenated” trans fats are potentially harmful to the body. The negative effects that can trigger are: heart disease, cancer, diabetes and many others.

3. Artificial Flavors
Called “natural flavors” is a term that refers blank over 100 possible chemical additives that are currently used to flavor all kinds of food. Potential effects you can be listed in these two main: allergies and behavioral disturbances.

4. Monosodium glutamate (MSG)
MSG is alalso known as sodium glutamate. Potential effects of MSG: chest pain, heart palpitations, headache, stimulation causing us feel like wanting to eat more.

5. Artificial Colors
Artificial dyes are used in all kinds of food, some examples of these are the sweets and crisps, in dressings and applesauce, among many others. What are the negative effects on our health: allergies, sinus congestion, hyperactivity in children, worse symptoms like attention deficit disorder and attention deficit disorder with hyperactivity.

6. Artificial Sweeteners
Aspartame (Equal, NutraSweet): Mainly affects the nervous system.
Potential effects: headache, dizziness, memory loss, seizures.
Sucralose (Splenda): Decreases the good bacteria of the intestine.
Acesulfame Potassium (Ace-K): Studies indicate that it may cause cancer.
Neotame: More studies are needed to verify their safety.
Saccharin (Sweet’NLow): Tested to cause cancer in animals. It is suspected to be a human carcinogen.

7. Preservatives
What are the harmful effects of preservatives:
TBHQ: Tinnitus, nausea, vomiting.
Polysorbates (60, 65 and 80): Infertility, immunosuppressant, anaphylaxis.
BHT / BHA: Problems in the liver and kidney. The BHA is a possible carcinogen.
Sodium benzoate: Allergic reactions carcinogen.
Sulfites: Allergic reactions – especially asthma.

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How to Speed Up Metabolism?

If you are with a few extra pounds and very difficult to lose them, it is very common to blame it on lazy metabolism. But is he the real culprit? More than that, what can you really do to speed up your metabolism?

What is metabolism?
Metabolism is a number of hormones and enzymes that convert calories (food) into energy in a more or less efficient.

It is he who sets the pace at which you burn the calories you consume and also responsible for the speed with which you spend or accumulate these calories.

Your metabolism suffers diverse influences such as age (the slows metabolism about 5% every decade after 40 years), gender (men burn more calories than women), lean mass (muscle) this (the higher, more fast metabolism) and heredity.

Occasionally health problems such as hypothyroidism or deficiency of other hormones can also slow down the metabolism.

“Health problems such as hypothyroidism or deficiency of other hormones can also slow down the metabolism.”
Accelerating its “engine”
While there are factors difficult to be modified, fortunately there are ways to speed up your daily calorie expenditure. The best way is the regular practice of physical activity, which should include aerobic and muscle strengthening exercises, which will help you keep your long-term metabolic rate.

The cells present in muscles burns more rapidly than calorie fat cells, even at rest.

Studies have shown that each kilogram of muscle mass burning calories by day 70, while each kilogram of fat burning only four calories per day.

Although 30 minutes of aerobic exercise burn more calories than 30 minutes of strengthening exercises (weight training), in the hours after exercise, is the worked muscles that will be responsible for supporting its increased metabolic expenditure. In other words, having more muscle means you can eat more and gain less weight.

Eat more often and burn faster
The more often you eat, the faster you burn calories. Smaller, more frequent portions help keep your metabolism always on alert.

The opposite is also true: if you spend many hours without eating or “jumps” meals, your metabolism is too slow, saving power consumption.

Another important factor is that people who “lancham” between meals, tend to eat a smaller amount during lunch and dinner, which leads to a significant decrease in the amount of calories consumed each day, resulting in an increase in metabolic rate and a decrease in body fat.

Foods that speed up the caloric burn
Proteins require about 30% more energy to be digested. So, in theory, snacks rich in protein are better, but nothing concrete was discovered about foods that help burn calories.

Some items such as pepper red and green tea have property to accelerate the basal metabolic rate within 30 minutes after its intake, but these benefits are not enough to generate a significant weight loss.

In summary, to speed up your metabolism, nothing better than to increase their muscle mass, eat a high protein diet in more often and less.

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These 5 Tips Will Keep You Going to the Gym

 

1 Set your own routine. Plan your week in the gym: the days you go and do the exercises. No need to go every day, but it is important to at least go 3 times a week. Also raises the exercises you will do each day based on your goals, always realistic.

2 Find an exercise that you enjoy. While spinning is fashionable not like or can not adapt to your pace. Choose a sport that suits your body and your goals. Do not stay with the one fashion or the easiest, you can get frustrated by not achieving your goals.

3 With music it is better. Playing sports with music is beneficial in many ways. It helps to motivate you when you are doing sport, to encompass exercise routines and make more bearable physical effort.

4 Go accompanied. Go to the gym with a friend is more fun and forces you to be more consistent. Even you can do friendly competitions between you, to see who steps down before carving or exercise more muscle. You can not find anyone to go? The gym can be a perfect place to make new friends.

5 The last push. Do you have everything ready to go to the gym and just when you enter a drop in energy? Have a coffee before leaving home. A cup of coffee gives us little energy boost needed to continue with our plans. Remember that before exercise, you should eat breakfast like a queen!

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How Sleeping Helps You to Get Fit

Who train with weights, especially professional bodybuilders know that to maintain physical fitness and promote the development of muscle cells need sleep.
Rest with proper nutrition, hydration and training are the pillars of muscle development, which is valid for all people train with weights or not.
Research published in the journal Annals of Internal Medicine indicates that sleep deprivation alters hormones and can promote obesity. It states that partial sleep deprivation alters levels of the hormones that regulate hunger and appetite.

Leptin tells the brain that the body does not need more food. Ghrelin is the hormone that triggers hunger. However, research conducted with a group of 12 healthy male volunteers between 20 and 25 who slept only four hours a night for two days was conclusive. They experienced a decline of 18% in leptin and an increase of 28% in ghrelin levels. In conclusion: Too little sleep, increase appetite and fat.
How much should you sleep each night?
It depends on the age and energy that is spent during the day. But sleep experts recommend about eight hours. For younger people, between ten and eleven hours.
If you train with weights intensely, it is appropriate to sleep 8-10 hours continuous overnight to allow the body to regenerate damaged tissues and promote cell anabolism.
Magical dream
We should not simplify the problem and pretend to sleep more will lose weight, like everything in life, the important thing is balance.
You need enough but within a healthy pattern of life where food and physical activity are present naturally sleep.
Sleep is essential for the proper functioning of our body, anyone who has suffered insomnia or has been studying or working know that tomorrow is the day begins with listlessness, drowsiness and somewhat cranky.
So we plan daily activities considering the hours devoted to rest, nothing happens if we do not then possibly we will have a chance to recover. When going to bed, his is deep sleep to stay healthy.

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woensdag 23 december 2015

4 Main Weight Loss Myths

If you’ve ever wondered about the weight loss (and You’re doing it, admit it!), You will inevitably come across one of the following popular myths about losing weight. They are so deeply penetrated into us that presented irrefutable truths, although most are not based on any reliable scientific theories. Moreover, the results of studies in recent years, directly refute some of them.

Cardio, particularly running, is the best way to lose weight

Once it so happened that many people believe that the long-running, cycling or walking – a major exercise for fat loss. In fact, if these activities and help get rid of a pair of a kilogram is done it will be largely due to loss and muscle mass of your body fat will remain almost unchanged. In addition, these exercises have a short-term effect and calorie burning stops almost immediately after you step off the treadmill.

The best alternative to a low-intensity cardio is to use a high-intensity interval training (HIIT or for short). During these training segments of a very high load followed by periods of rest, for a total burns more calories much longer affects your and gives a metabolism more pronounced result when losing weight. In this study it was proved that HIIT was 9 times more efficient at burning fat compared with long cardio moderate loads.

Do not eat after six in the evening

Probably somewhere in the ideal world, it usually works, but in our real, it means coming home from work, you can not restore normal forces and deprive yourself of the pleasure of sharing a meal with the family. This rule not only hurts you, but do not make much sense.

Fact that obesity The leads to excess food intake and it does not matter what time of day you eat it. There have been several studies in which the two groups were given the same amount of calories, but at different times. As you’ve probably guessed, much of a difference for weight loss that it did not matter. Moreover, the observed positive effect of the hormone Growth Hormone in the burning of fat is at night, so do not give up on moderate dinner at a convenient time.

Breakfast – is the most important meal

Well, you remember, probably, all these statements about “eat yourself breakfast, lunch, this content share …” and so on. No, at breakfast there is absolutely nothing wrong with that, but the value for weight loss is greatly exaggerated.

When you eat in the morning you set your body on the day of the program, according to which it expects at least as fewer calories throughout the day. If you cheat your body in your expectations, you will experience constant hunger. In other words , the more you eat at breakfast, the more you want to eat all day.

Therefore, tomorrow, instead, to start eating right in the morning, just drink a glass of water or coffee. And my usual breakfast, move at least a few hours. You will not feel hungry all day, even if slightly reduced their usual diet . It works better than the most advanced diet, I promise.

Eating every 3-4 hours can speed up your metabolism

Theory behind this The myth suggests that frequent meals increases the metabolic rate The, which in general is true. But this does not necessarily lead to the loss of fat. There is no conclusive evidence linking the frequency of food intake and weight loss.

A recent French study proved that there is no relation between people consume 2,000 calories in four portions of 500, and those who ate twice at 1,000 calories. But we can say for sure that the need to eat every few hours makes you a slave to the plates and terribly uncomfortable in real life.

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Muscle Building Tips for Vegetarians.

First you should be aware that in plant foods just getting non-heme iron much more difficult to absorb. In other words, you need to lend a hand to your body with vitamin C and phytates, present in the skin of vegetables and whole grains. As for the volume to win, do what the dietician recommends Javier Gaite Thode: “What is important is not to consume protein, but to maintain an adequate intake of carbohydrates.” Note that carbohydrates stimulate the production of a hormone that promotes muscle growth.

Do you want to build muscle without eating a chicken breast? These tips pointing at the door of your refrigerator:

1) Control your intake of protein
As much as you inflate to eat protein if you do not have enough carbohydrates in your body muscle mass will be compromised: the first thing the body when viewed lacking in carbohydrates is to transform the muscle protein into glucose to thereby obtain energy .

2) Combine the ingredients in your dishes
If you want to avoid this situation and gain volume, Javier Gaite dietitian advised you to give preference to dishes rich in carbohydrates from cereals, pasta, potatoes, rice or corn, tofu and tempeh (soy). “Toss with vegetables,” says dietitian. “This partnership will give the dish a profile similar to the meat amino acids, so they’re getting good quality protein with which to build your muscles.”

3) Beware of some ingredients
Do not overdo with proteins from eggs and milk: high levels of cholesterol and saturated fat stoop testosterone levels, causing a decrease in libido and muscle and increasing fat.

4) Yes, you can
You’re not the first vegetarian who wants to build muscle and get it. Okay, you do not want to be a Schwarzenegger, but guys like Roy Andreas Cahling or Hilligen became professional, well-defined bodybuilders, being so vegetarians like you.

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maandag 21 december 2015

Cardio, strength training or HIIT?

When we want to stay fit or fat loss is on everyone’s mind.

Let’s say you want to lose weight, and you want to do it as quickly as possible.

What should you choose? The race rug? Sprints? Squats?

I am convinced that you speculate on what might be best for you.

In this article I will give you my light to identify which of the three contenders deserves the title of King of fat burners.

The candidates :

Cardio: They are all relatively low intensity exercises you can do on a prolonged period of time and that elevates your heart rate. We can evoke the outdoor jogging, treadmill or the elliptical.
HIIT: This is a high intensity interval training that alternates between intense sequences of activity with periods of low or zero intensity.
Strength Training: It includes exercises in body weight or with additional charges for a development of the muscle mass or strength.
There were hundreds and hundreds of studies done on about it. But before discussing these studies I would like to make some clarifications.

If you want to get in shape and lose weight, the most important thing you need to do is rebalance your diet.

Your diet is responsible for 80-90% of your success or failure. As I often said, even if you spend ten hours a week in the gym, you still have 168 hours to spoil your work. If you care about your weight, the fastest way to success is a balanced diet. Keep your total calories under control, delete junk food, give up sugar, and start of healthy foods.

So all are said to “eat” is the key to everything, but for best results we leaning on the 3 competitors under the ROI of fat burners.

Cardio

Cardio is the most simple thing to implement when it comes to burning calories.

If you burn more calories than you consume in a day, you will lose weight. Walk on a treadmill at 5km / H for an hour and you’ll burn about 300 calories. You do not need special weight or to have a thorough knowledge of all strength exercises, just a pair of shoes and legs. This is why the majority of people who start to do exercise by embarking on a treadmill or an elliptical trainer for hours.

Now here’s my problem with cardio: it can be really annoying! Second, in terms of fitness, it is certainly not the most effective method. Indeed, if it helps to make the heart work remaining at a higher level of functioning during exercise, it prepares the cardiovascular system at times of extreme stress because he never really deal with rapid change.

So why cardio is not so effective when it comes to burning calories?

There are very few e post oxygen consumption (EPOC) with cardio, which means you burn calories during the workout but that does not happen much later.

The main benefit of cardio is it accessible to almost everyone, his training is simple with very low impacts. Your organization may therefore take hours and hours, day after day, if you do not die of boredom before …

HIIT

When it comes to efficiency for burning calories, HIIT is far ahead of cardio.

Why? EPOC! This stuff I mentioned just above. When doing a HIIT session your body will continue to burn calories for hours and hours after training. What does it mean ? This means that you burn calories while sitting on your ass watching TF1.

The HIIT how it works?

The HIIT constantly forces your heart to adapt to changing conditions: sprints, jogging, sprints, jogging, hills, flat etc. Your heart learns to operate outside the norm, your body learns to adapt to these changes. All these changes speed up your metabolism for hours after you finish exercising.

A university study has followed the changes in body composition of 45 overweight women over a period of 15 weeks. The women were divided into two groups practicing traditional one another HIIT cardio. At the end of the study, women in the HIIT group lost three times more body fat than women of the cardio group (An interesting note:. Loss of fat from the HIIT group came mainly from the leg area and buttocks.)
Three times the amount of fat loss for half the working time? Sounds good to me.

However, the bad thing about HIIT is that it takes your body more time to recover, and you can hardly do more than 20-30 minutes if you are starting an hour for experts.

The other bad thing about HIIT? You Baverez in the opening minutes. Takers …

Strength Training

Cardio is a method to burn calories but HIIT is more effective because it burns calories both during and after exercise, weight training where in all this is?

To discover here a study that should shed some light:

The overweight subjects were divided into three groups: diet only, diet + cardio, cardio + diet + weight training.
The “single food” group lost 6.8 kg of fat in 12 weeks. The “Power + cardio ‘group lost only 500 grams more than the” diet only “group (The training was three times a week for 50 minutes).
The group with the weight lost 10.5 kg of fat!
Thirty-six 50-minute sessions is much work to lose additional 500 g of fat. While the addition of bodybuilding has greatly accelerated the results in terms of fat loss.
Here are the lessons to be learned from this: what you eat is the most important thing when it comes to weight loss, cardio training is useful, but not as one might think, finally bodybuilding when it is combined with the two is the most effective method for the abandonment of kilos.

What are the most suitable exercises for weight loss?

The exercises that recruit as many muscles (squats, lunges, burpees …) are most effective. By doing these exercises as a circuit training, you will realize a weight training session that allows you to build muscle while losing fat. You can then progress to a specific fitness program incorporating cardio for optimum results.

The verdict:

My decision on what you need to do depends mostly on your fitness level, how much time you can devote to daily exercise, and what you actually do like.
Remember: Above all, it is your diet that is the ROI in terms of weight loss.

Eating poorly and no meaningful results. Eat well, with healthy foods, exercising, and you will get good results.

Here is my advice to you:

Opt for cardio if:

You really like the carpet and the elliptical, or if you really run
You have all the time in front of you
You are a beginner and you do not really know what you are doing
Choose HIIT if:

You do not like lifting weights, but you want to burn calories as quickly as possible
You only have a limited amount of time each day
Like pushing your body to its limits.
Do weight training if:

You want to build muscle while burning calories
Want to improve your plastic.
You’re not afraid to lift weights.

Finally, the important thing is to be happy and healthy, which means it’s up to you to find a good combination of the three methods above. Fortunately, there is no 100% perfect method to get in shape, so find something you like and hold for the long term.

If you have spent months doing cardio, try to vary the speed and intensity each time. If you are afraid to lift weights, try adding some exercise to your body weight sessions. Finally try to add some cardio to your weight training sessions on days off to drop a few more calories.

More importantly, EAT BETTER!

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Women and Muscle Building

We hear this question when nine out of ten women want to do weight training to maintain, lose weight, lose belly, thighs and firm buttocks, “Is what I’m not going to take too much muscle? “Or” I do not want to take muscle “or even” I do not want to lose my femininity. “It is very likely that you (or someone you know) have done this kind of remark. Many women think that their muscles will double or triple in volume simply because they raise a dumbbell!

The female muscle
It is simply irrational for a woman to be afraid to end up with huge muscles if practice bodybuilding. This fear is due in part to an inaccurate representation of muscular women. Nowadays, most muscular women that we see consists of elite professional bodybuildeuses, weightlifters and athletes like weight throwers / javelin who have trained for years to develop their muscles. Like their physical extremes are the only illustrations of “muscular women”, many women avoid bodybuilding for fear of having a hyper-developed plastic immediately. You want a toned body, but not too muscular. You also want to meet the canons of femininity such as imposing the society. That sounds complicated? So what are you supposed to do? Practicing bodybuilding, of course! Discover the reasons therefore.

Why not have fear of gaining muscle?
Imagine for a moment that women who regularly take bodybuilding suddenly massive muscles. If that were the case, why fitness rooms they are not filled with women in hypertrophied musculature? Back to reality: it is rare to see a woman with very large muscles because to get this kind of physics, certain elements are required: a good genetic potential, intense years of training specifically to develop a large muscle mass and finally, a rate of testosterone (male hormone) than normal. Of course, there are also women who “supplĂ©mentent” androgens …

Most women who do weight training are struggling to have thick and bulging muscles due to their low testosterone: a woman can not increase their muscle size as a man because it 20-30 times less testosterone than a man; gold, muscle development is largely related to plasma levels of this hormone. Although men and women become as strong with strength training (in proportion to their lean mass), they do not get as muscular. Even professional bodybuildeuses recognizing how difficult it is to form large muscle.

Now that you are convinced that there is nothing to worry about having huge muscles, stop spending hours on the stepper and put you to push the cast! Deciding on a physical appearance that is realistic for you and get started fully. The goal of bodybuilding is not to look like someone else, it should be to improve their physical and maximum health by losing fat and having good physical shape. Experts recommend the same fitness programs for men and women.

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