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Fitness goals

The struggles of being obese or overweight

15 The struggles of being obese
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When you´re dealing with your weight, if you are obese or overweight or if you´ve been there you know that it´s a roller coaster of emotions, you have a lot of insecurities that you hide as much as possible from people around you, you feel sad, depressed, lonely, unworthy and if you´re bullied things get worst, there´s a sense of loneliness and emptiness deep inside you. If you´ve tried any weight loss program you feel like a failure and that you don´t deserve to live a better and get in shape you may think that you suck.

All this is not true, it´s not your fault being obese or overweight and if you fail in any program it´s not your fault either. The times we´re living now has pushed us to this unhealthy lifestyle and food has become a way to cope with stress and negative emotions if you add to this that this unhealthy foods you eat create an addiction you´ll understand why it is so hard to stop eating them. You may love sweets, junk and fast food and feeling depressed and being lazy has become normal for you, it´s your lifestyle but deep inside you, you feel unhappy, how many things are there in your life that you are not happy with? the way you feel? the way you look?

With all this emotions and negative stuff going on in your life is disrespectful from me to tell you that you just need to “eat less – move more” the most famous advice for weight loss which I´m pretty sure you´ve already tried it. All those negative emotions are the result of the food you eat and the excess weight, the moment you start making healthier choices you´ll feel better and look better but you need time.

If you´re tired of this negative roller coaster and this kind of life and once you decide you want to live better and get in shape you need to make a commitment, it won´t be easy most of the times at the beginning it will be challenging and your mind will try to stop you, every time when you´re working out and you feel the pain, when you feel like you can´t go any longer that´s when you need to push yourself even when your mind tells you that you can´t, prove your mind wrong, finish your workout.

When you start making healthier choices with your food your brain will send you wrong signals with cravings telling you that you need those cookies, that donut or bowl of ice cream, this is normal, you´ve fed your body with this types of food for a long time so it´s challenging to avoid them, what you can do is remove all the temptation from your house and office, food is everywhere so you need to have a strong will power to avoid them every time you´re out. You can have your favorite snack or dessert when you´re out with friends or family and you don´t need to eat chicken, rice and broccoli every day.

Most fitness experts think it´s so simple and easy for everyone to get in shape and stay in shape, if it was this simple then you may not be looking for advice, researching and trying different things just to see that they don´t work.

Everyone knows and if you´re looking to lose weight you also know what the right choices are, you know that you need to stop eating unhealthy foods and eat more healthy fresh food and that you need to do exercise and you get frustrated because you can´t make those healthy choices every time but the way food affects your body plays an important role on you making the right choices.

When you want to lose weight you need to make healthy choices and make those healthy choices become habits, this means doing things different than the way you are use to, this gets you out of your comfort zone and it doesn´t feels right, your mind wants to go back to your old ways and this leads you to making the wrong choices and procrastination.

As you can see losing weight, getting in shape and sustain it is not only about following a diet and workout program, your mindset, sleep and stress are also part of this puzzle that will help you achieve your goal and live a better life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Intensity

15 Intensity
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There´s no other way to get amazing results, how hard you train will determine your results, if you give half of your energy you´ll get average or mediocre results, please don´t settle for less than what you deserve.

Getting in shape and getting an amazing physique and sustain it is simple but not easy, what you need to do is simple… it´s simple said that done. For guys who hate to feel that physical pain when working out it won´t be easy to get in shape. We all want to have an amazing body but not  all are willing to put the time and effort needed, not all are going to suffer in the gym and train as hard as they can to get what they really want.

This is the reason why most people don´t achieve anything worth having. Everything worth having takes time and sacrifices so are you willing to do whatever it takes, and to make some sacrifices to achieve your goal? If your answer is yes then there are no excuses in the gym. My workouts are not going to kill you or leave you breathless so I need you to train as hard as you can.

Now there´s a limit, you know your limit, you know how hard you can go to avoid all type of injuries and accidents, don´t let your ego get on your way, it doesn´t matter what everyone is doing what matters is what you´re doing.

It´s not only about working hard, you need to work smart there´s no reason to work hard if what you´re doing doesn´t work, you´ll be just wasting your time and effort. You need to be effective and efficient in this point I´m making half of the work for you, I´m sharing with you everything you need to know from nutrition, training, mindset, sleep and stress; the best tools you can use for each of them to get the best results. If you follow what I share with you you´re half of the way, you´ll be working smart now the second part depends on you. I´m giving you everything you need but I can´t put the time and effort for you, you need to do it.

You need to do the workouts and feel the pain, think of it as the pain of change, that the stimulus saying to your body to change, to get leaner and grow there´s no other way.

Love the pain, fall in love with the process and enjoy the workout, specially cardio. It´s easier to enjoy resistance training and lifting weight or doing bodyweight exercises just by seeing what you´re capable of, doing the hardest versions of bodyweight exercises motivates you to stay leaner because you´ll find out that the leaner you are the easier it is to do them. With compound movements you can become addicted, just by thinking how much more could you lift makes it more enjoyable but you need to keep your ego out and don´t get crazy. Don´t try to lift more just to impress someone it´s so easy to get injured if you go by your ego.

How hard can you go? How much weight can you lift? How long are you willing to go hard? Can you go harder next time? You are the only one who knows if you gave all or if you could have gone harder, if you could have done one more rep, there´s a slight edge between how hard can you go and your ego getting on the way. Get strong in a safe way, focus on making every exercise and every rep as safe as possible.

My goal is to get you stronger and help you achieve your fitness goal by improving body composition but even when you won´t feel like dying compared with other programs I need you to train hard, to be focused on what you´re doing and to put the  effort needed every workout to get the amazing results you want.

If it´s hard for you to get through the physical pain every workout you need to work on your mindset, your body will achieve whatever you set your mind to, if you have a strong mindset where you can control your thoughts, your feelings you´ll be able to pass that physical pain. You get stronger in the gym and outside the gym.

Showing up is not enough, you need to put in the hard work, the amount of work you put at every workout is the results you´ll get, if you give 100% you´ll get 100% results.

It´s not enough to show up you need to make every workout as intense as possible the level of intensity varies from person to person depending on different factors, if you have an injury on one leg you may not work with the same level of intensity as you work chest or back. If you are starting the level of intensity won´t be the same as if you have been training for some years and you have more experience.

You  can use little volume and a lot of intensity and get great results, the amount of volume and frequency will depend on your goals, this variables will change also the amount of cardio you do if you want to speed up results but intensity needs to be high always.

Training and exercising when you have clear goal is not about making friends, if you just want to do some physical activity then it´s ok but if you´re looking to be the best version of yourself you need to go in there with your goal in mind, many people have the right program but are not working as hard as they can, they don´t get the results they want and they blame the program.

If you train hard you´ll get results with any program but most people stays the same for months or years, for me it´s discouraging to spend time working out daily to look the same, we´re looking for progress and results, I can share with you all the information but if you don´t apply it and don´t work hard the results will be minimum or will take more time to achieve your goal.

Make everyday count, make every workout count, go there and give your best, push as hard as you can but be aware of your limits. Try to be better than yesterday and don´t pay attention to what the others are doing, focus on your thing.

The mind-muscle connection can have a huge impact in many guys or girls, this technique helps them focus all their energy on what they´re doing making this a great technique to keep intensity high and avoid injuries.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Is food addiction real?

15 Food addiction
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Are you addicted to food? Do you let food control your life? or you have control over what you eat? If you can´t control what you eat, if you can´t stop eating that cookie or donut or if you feel like you need to eat those sweets and junk food then you are addicted to those foods.

Now let me tell you that you are not alone, there are millions of people with this same problem and I was one of them, another point I want to get clear is that it´s not your fault. Stress, depression, anxiety and other emotions can trigger your need of this foods because they act like comfort food, they create a sense of pleasure and companies add some chemicals to create addiction and make you want more so you´re dealing with 2 factors that make it so hard for you to stop eating them, this is the reason why you can´t stop it.

If you are addicted to this food it´s a vicious cycle and it´s so hard to stop it, you need a lot of willpower to stop for a second to think and realize what you´re doing when you already know that those foods are bad for you, take a step back and choose a healthy option or just go away without it. Sometimes you´re doing it unconsciously because it´s a habit, it´s part of your life and you don´t even realize what you´re doing until you ate half of the package.

If you´re trying to lose weight this is a big problem because hormones like insulin are triggered making your fat loss harder. If you have a lot of weight to lose chances are you are insulin resistant this means that you body is not efficient using sugars, to be able to lose fat you need to be insulin sensitive and the way to do it is to avoid all this junk foods.

Now when you want to stop eating this foods you´ll notice it is so hard to do, you feel like you are starving or depriving yourself which is why you can´t stick to a very strict low calorie diet that eliminate all this foods plus some other healthy foods making it harder.

The best way to do it is to substitute foods, we´re dealing with two problems, first the pleasure respond this foods create on your brain and the addiction they create from the chemicals added, so you can start by substituting with foods that give nutrients to your body but also that get you satisfied and gives you a sense of pleasure making it easier for you.

Foods like almonds, nuts, pistachios and all different almonds are a great option, you can also have some cheese, look for the ones that are low in carbohydrates, plain yoghurt whole fat versions are also a great option always look for fresh options on your local market.

Developing new habits and changing your lifestyles takes time, if  you´ve been eating unhealthy foods for years it may not be possible for you to eliminate them from one day to another unless you have a really strong will power. There´ll be meals when you eat that cookie, the cake or that chocolate, don´t get obsessed with it just move on, if you realize that you´re making a bad decision half way through the donut just let it down and move on, choose a bunch of almonds for your next meal, take it one meal at a time.

Now another thing you can do is stop focusing on the mental battle you´re going through when you start developing good habits and focus on what you´ll gain, it feels great and amazing to have the body you always wanted, to feel healthy and energized and to be able to sustain that healthy lifestyle and that amazing physique without any diet, just by eating meals cooked with healthy products and you have the freedom to try many different dishes from around the world.

When it comes to health and fitness goals this can be two separated goals, it´s clear that if your nutrition program is based on sweets, junk, processed and fast food you´re not healthy even if you are skinny. It may be possible to lose weight eating this unhealthy foods but it´ll be harder.

Your body needs nutrients to function properly and if you are exercising daily to lose weight or reach any other fitness goal you need more nutrients to recover, repair and build muscle tissue or sustain fat burning.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How lack of sleep affects our day

15 How lack of sleep affects our day
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Every day I cross path with someone who didn´t get enough sleep, someone who woke up in the night several times or someone who didn´t sleep at all and around lunch it´s obvious they can´t go any longer, the short term consequences of lack of sleep are there, they feel terrible, they don´t have energy, they can´t stay focused on what they´re doing, they have headaches and they´re sleepy. We all know that lack of sleep or poor quality have negative consequences and we still don´t give it the attention it deserves.

We all want to be as productive as possible during day, we want and need to perform great, to keep energy high and be able to stay focused and keep concentration on what we´re doing but the number one factor that brings all this down is lack of sleep and this happens to all of us at least once a week.

Lack of sleep impacts our performance throughout the day and it also impacts our mood, when we didn´t sleep well we tend to be more rude and aggressive with the people around us and if we are rude, disrespectful or aggressive it will cause negative reactions from the others which turns in a negative environment, this leads to lack of motivation, lack of inspiration, not feeling like doing the work and if this continues for a period of time it can lead to depression.

One night of poor sleep or lack of sleep has a direct impact on your day you´ll see and feel the negative effects at this point it affects your coordination and memory  but when this lack of sleep or poor sleep occurs for several days it puts at risk our health both physical and mental health and it´s not only obesity or diabetes, heart diseases, high blood pressure, depression are all caused by lack of sleep.

One of the reasons why it is harder for some of us to lose weight and stay lean is poor sleep habits, this is what makes it impossible to stay on track on any program, if our hormones are out of balance, our metabolism is slow, we feel hungry and we crave more unhealthy foods and at the end of the day we eat a lot more, insulin and cortisol are high, growth hormone is low, we feel tired and sleepy, we don´t feel like working out, our performance is poor, we lack motivation. With all this negativity going on it´s obvious that we won´t stick to the program and not only that, our body is entirely out of balance, it is not working efficiently and the chances for us to get sick are really high.

From what I´ve learnt my conclusion is that we are doing everything wrong and out entire system is wrong, we have a lot of things to do and we need to be more productive and effective and the 9 to 5 job time doesn´t seem to enough so we work extra hours to finish all the work, the problem is that the more hours we work the less productive and effective we are, we get more tired, we are prone to make more mistakes and make bad decisions and it blocks our creativity.

If instead of working more hours we take some time of rest to go outside every couple of hours and if we reduce the total amount of hours to rest, to reduce stress, to meditate and to sleep hour productivity and performance will increase, we will be more effective and assertive, our creativity increases helping us solve problems more effectively and we are able to stay focused on what we´re doing.

In some cases it is more important to prioritize sleep over training, the recovery part your body does while you sleep is crucial for overall health, if you skip one workout it won´t be that bad considering that the reason why you skip your workout was to prioritize sleep which will give you positive benefits for your day and life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How breathing can help us lower stress

15 Breathing technique to reduce stress
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Nowadays we´re living in a fast paced world, we can have a lot of things just by come clicks from our cell phone or computer, we change the channel in the tv with a control remote without the need to stand up and we can actually have control of our house with a control remote or with an app on our smart phone.

We are running all day to arrive on time to work or school, to finish all the projects, we have meals on the go, we don´t have good quality sleep and with all this going on we need to stop for a moment and take some time for ourselves.

Breathing is a tool that can give us amazing benefits instantly, breathing cleans and balance our entire body, it releases tensions from our body and muscles and takes us to a calm and relax state. Here are some benefits of breathing:

1.- Cleans our body.- When we breathe deeply all systems of our body get in balance and start working properly and it helps our body get rid of toxins that are causing problems.

2.- Oxygen improves.- Breathing deeply relax our body and this helps oxygen moves through every cell of our body including our brain.

3.- Your mood improves.- Breathing techniques releases endorphins that make us feel good so we feel more positive.

4.- Release tension.- It helps release tension from our muscles.

5.- Improves our systems.- When we´re breathing deeply oxygen flows throughout our body which enriches all cells and help the entire systems absorb nutrients.

6.- Improves focus and concentration.- Since oxygen flows a lot better throughout or body our brains also gets more oxygen and that improves your concentration and focus.

We all need to find tools that help us reduce stress and makes those tools a daily ritual or habit and breathing must be one of those tools. Breathing is everything it can help you turn the most stressful situation and the most negative feelings into a calm state of body and mind and help you let go of all the negativity turning it into positive.

Taking some time each day it could be in the morning or at night to breathe helps us get better sleep and have a better day plus all the positive effects we get in the long run are worth it. You don´t need to be an expert you can start by lying in the floor, close your eyes and take a deep breath, then slowly letting air in and out and focus on those long breathes, there are so many amazing breathing techniques you can find so as always if you´ll need to find the one that is right for you, the one you feel more comfortable doing.

We can see the benefits of this instantly but you need to do any breathing exercise for at least 5 minutes, your body needs time to release tension and your mind also needs time to change focus from all thoughts and worry of your life to the breathing exercise.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Mindset

Create your future

15 Create your future
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When I took the bus today to visit some friends at their job and have lunch with them I realized about how many people live a routine, the way we were educated since we were born. Go to school, get a degree and get a 9 to 5 job where you live paycheck to paycheck. It´s amazing how must people are willing to live this way until they retire without knowing that they don´t have to follow this guidelines.

Most people prefer to follow a routine because they have the security of a paycheck and they are in their comfort zone, living the life of your dreams is not for everyone. You need to love to take risks and live by experiences, creating your future is a journey where you don´t have anything sure as in a 9 to 5 job where you know you work, you know what to do and you get paid, but you have unlimited possibilities

Creating your future and living the life of your dreams is hard in the beginning, it´s not only about thinking and visualizing what you want or how you want to live, your thoughts need to be in harmony with your emotions, you need to have a clear vision of what you want and a plan of action which you can adjust along the way, plus you need to be really committed because things get though. Are you willing to pay the price to live the way you want to live?

The hardest part to make this possible is that even if you are consciously thinking, visualizing, using affirmations and taking action every day your subconscious can be working against you. If your mind is playing the program we learnt when you were a kid, that program and those believes may not be align with your goal, you may be focused and thinking on your goal consciously but subconsciously you are stock in the old program and the old believes.

What you need to do is change the thoughts on your subconscious to match your goals and the kind of life you want to live and make your emotions match those thoughts, this will get you in a higher frequency then you need to maintain that frequency.

In my experience this is hard to do, it takes time and effort you need to train your brain as much as you train your body physically or even more. When your emotions are in harmony with your thoughts is when you start attracting what you want and you also need take action every single day.

Your believes are also important if you have fear or doubt you won´t achieve your goal, most of all have fears and doubt ourselves subconsciously and this is the reason why we get stock, even when consciously you are visualizing your goal any fear deep inside you will keep you stuck.

Creating your future and living the life of your dreams is possible if you work on developing the right mindset, you need to work on it daily. Getting that winning mindset or that success mindset includes changing the programs and believes in your subconscious, having a clear vision and matching your feelings and emotions with that clear vision to raise your frequency and stay in that elevated frequency, keeping those elevated emotions and stay focused on your vision while taking action every single day.

As you can see there are so many things going on at the same time and they all need to be in harmony, if one of them is out of harmony you won´t get what you want or it will take a lot more time and effort. Our goal with this site if to help you live your best life and everything we share with you are tools you can start using right now to change your life.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

We´re eating too much of the wrong foods

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The biggest problem in nutrition is that we are eating too much and we´re eating the wrong things.

Food is the cause of many diseases like obesity, overweight, insulin resistance, diabetes, etc; but we can use food to help us prevent some or a lot of them and this must be our goal when we´re looking for the best diet or what I consider to be better, a nutrition program that helps you achieve any fitness goal in the simplest way possible and that is healthy.

There are so many different diets with different macro nutrient ratios from high carbohydrates to ketogenics and all combinations possible but we´re missing the most important part, most guys and girls I see following any type of diet are still eating unhealthy foods and that´s the reason why they can´t achieve their goals and sustain them.

There´s no reason why you need to follow a strict diet it doesn´t matter if it´s high carbs, ketogenic, vegan when some or most of the foods you eat are processed and unhealthy and another problem is that most guys and girls don´t know portion sizes and portion control, if you have the chance to measure your food you´ll see how much you are eating, half a cup of rice is a lot less than what you think.

It all comes down to the types of foods we´re eating and the amounts we are eating, most of our diets are based on processed and fast foods and all this products are high in sugars and chemicals which create addiction this is why you can´t eat just one; most junk, processed and fast food is loaded with hidden sugars and tones of chemicals that your body doesn´t need, some of those ingredients are toxic for the body and it doesn´t know what to do with them, there are no nutrients and they´re high in calories.

Portion size is out of control, at least in America the portion sizes are bigger and bigger, companies make packages bigger and they sell them as a marketing strategy, you can see those big packages with a note that says “20% more to share” or “20% more for free” whichever the case you end the whole package alone (most of the times). Fast food restaurant also have their tactic to sell you more “for $1 do you want to change small size for medium?” and seems we´re hungry we say yes (at least me).

I´ve read some studies that show that diets in Europe are the healthiest and countries like France, Italy have lower heath problems, there are some things to consider here, they have 3 meals per day and no snacks, the meals they eat are cooked with fresh ingredients, they don´t consume too much processed foods, the portions are smaller and they do more physical activity. If you compare this with our habits in America or countries with higher health problems you´ll see it´s the opposite.

It´s so much food without nutrients, this food is everywhere we´re bombarded with publicity of so many different products and every time we go out on the street we´re bombarded with so many different products, it´s a battle between companies to sell and it´s a constant battle with your mind to avoid all of them and choose the healthiest option.

As you can see this is the perfect combination that leads to an unhealthy life and the reason why it´s difficult to lose weight, the solution is simple eat healthy meals prepared with real fresh ingredients, I´m not telling you to follow any diet which will make it harder for you just avoid those unhealthy foods you already know and eat a little less. The moment you start making better choices by eating real fresh foods you´ll eat less it is harder to overeat healthy foods because you are giving nutrients to your body. What you can do to eat less is to eat slower, this give enough time to your brain to tell you when it´s enough.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Progressive overload

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Fitness experts, gurus and trainers always do everything harder than it really is, it´s hard to find someone talking about progressive overload and if you´re looking to gain muscle mass this is the technique that will give you results. Most trainers follow the same routine for a very long period of time and when they get bored they do some changes. Mostly they go to the gym 5 or 6 days a week for an hour or more and do the same day split, with the same weight, the same sets and reps that´s why they always look the same.

It´s not only boring but also discouraging to train and don´t see any change in your body for me it´s a waste of time. If you want to improve the way you look and you´re not making progress you are not challenging yourself enough. Muscles grow bigger and stronger in response to training stimulus, you need to continue making greater demands, to progressively overload the muscles by forcing them to do more than they´re accustomed to if you don´t do it there´s no reason for them to grow. Your body is not going to change unless it is forced to, this is why you cannot get comfortable in the gym, once you get to a comfort zone if you stay there you´ll plateau.

Progressive overload means increasing demands on the muscles continually to make gains in muscle size, strength and endurance. You can use progressive overload not only for resistance training it´s also a great strategy to use for cardio training. The most common way to use this technique is by adding weight, every time you train the muscle you must be able to lift heavier, this is how the few trainers that know this technique use it but there are some other options for you to apply it.

The first and easiest option to increase overload is increase resistance, this is the most obvious way to increase the demand on the muscle, you simply add more weight to the one you are lifting, if you are lifting 60 pounds you can add 3 or 5 pounds more, this makes the exercise harder and you need to consider that when you increase the weight your reps are going to reduce for a period of time, then soon enough you´ll be able to do the same reps you were doing before you add weight but now with the added weight, this means you get stronger and you´re ready to add some more weight.

The next option is to increase reps sometimes it may be hard to increase weight specially if you workout at home then in this case adding reps is one of the options. If you lift 60 pounds for 6 reps then your next workout lift the same weight for 8 reps, and the next workout lift the same weight for 10 reps. As I mentioned before the best reps for hypertrophy is between 6 – 12 reps so when you get to the 12 reps you may consider another option to increase overload. Once you get to 12 reps don´t keep adding more and more reps indefinitely because you´ll be training for endurance and not muscle size.

Next option is to increase the volume which as I mentioned before is the number of sets, on the option before you added more reps so here you´ll be increasing the number of sets. If you are doing 3 sets of the exercise then do 4 sets, by doing 1 more set you increase the amount of work.

Another option is increasing time frequency, by training the same muscle 2 times a week you increase the overload you are making your muscle work harder.

The last option for progressive overload is to decrease rest time between sets, with resistance training the workouts are structured in sets and rests intervals, depending on the amount of weight you are lifting this rest intervals may be from 90 sec. to 3 min. instead of resting 90 sec between sets  rest 60 sec. or 45 sec. so you´ll be doing the same amount of work in less time and this requires your body to become more efficient.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The system is wrong

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Looking at how nutritionist or dietitians design diets for their clients and the food you are offered at hospitals I realize that the whole system is wrong.

Nutritionist and dietitians base their diets on the famous food pyramid we all know that recommend high complex carbohydrates and very low fat meals, this foods are the base of the pyramid but even when this foods have some fiber they´re not the best option.

For people trying to lose weight it´s obvious that they´re obese or overweight and the chances of them being insulin resistant are high meaning that their bodies do not use carbohydrates efficiently. The focus and goal must be to improve insulin making it easier to lose fat, once insulin is improved and the person is insulin sensitive meaning their bodies use carbohydrates more effectively it´ll be easier for them to lose fat consistently.

The best way to improve insulin is to lower carbohydrates, increase protein and increase healthy fats, the macronutrient ratios will depend on the type of diet the person wants to follow, a diet they can stick with for a lifestyle. The hardest part is always the beginning where people need to be more discipline and focus on keeping carbohydrates low  to improve insulin and start losing some weight.

Diets on hospitals are also based on the food pyramid which is not the best option. There are many studies and research done that proves that junk and processed foods and also simple carbohydrates and sugars are the cause of many diseases nowadays in hospitals most of the food is processed like bread, cookies, box juice, box cereal and the prepared meals are low in fats. Hospital diets are high in carbohydrates, moderate in protein and low in fats.

It doesn´t make sense to me that doctors, nurses, nutritionist and people who are supposed to take care of patients and who are supposed to help people live healthier, live better and live longer offer this meals. It doesn´t make sense to me why they keep treating the symptoms instead of looking for the cause, they treat the symptoms and hide the rest of the story. In many cases the cause of many diseases is our lifestyle, no physical activity, high sugars and unhealthy fats, high levels of stress and poor sleep. I believe that if we focus on improving our lifestyle and developing healthy habits we can prevent some of this diseases.

I´m not saying that we all need to follow a low carbohydrate diet or follow a strict ketogenic diet, what I´m saying is that some people won´t do well on a high or moderate carbohydrate diet so reducing carbohydrates for a period of time is helpful then a more balanced diet is best. Most people tend to have amazing results in a more balanced diet where carbohydrates are around 40% to 45% of total calories, protein 40% and fats 20%, this numbers will vary from person to person but can be used as a guide.

Living a healthy lifestyle is a most if you want to make the best out of your life. Nutrition and exercise are key for living healthy, our health most be our priority; making the commitment to live a better life  by developing habits that make our lives more enjoyable gives us more freedom and we make better choices. We can start making better choices by avoiding unhealthy foods like sweets, junk, processed and fast food. When we focus on meals prepared with fresh ingredients we can´t go wrong.

It´s not only about us, it´s about the people we love. If you want to take care of your family, your friends and the people you love you need to take care of yourself first. If you are healthy, if you feel great you can then help the people around you and inspire them.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

How exercise improves sleep

Exercise and sleep
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So many people ask me why I do so much exercise and the reason is simple, I love working out and it has amazing benefits although I don´t consider I do a lot of exercise, most of my workouts last 60 minutes sometimes I 90 minutes. One of the greatest benefits when I started working out was the way it helped me sleep better specially if I workout in the morning.

Exercise reduces stress and it can also help with depression and anxiety and since one of the causes of poor sleep or lack of sleep is stress working is a great way to reduce it and at the same time you get the benefits of quality sleep and you get in amazing shape.

If you are asking when is the best time of the time to workout many studies show that the mornings are the best time of the day. If you train first thing in the morning you don´t have to worry later, you´ve already started your day right and since exercise triggers neurotransmitters in your brain you get that feeling good sensation and you are ready to hit the rest of the day. If you have the possibility of working outside or doing some part of your workout outside to get sun light is easier for your body to control its internal clock.

Exercise improves sleep quality and increases sleep duration whether you´re not having good quality sleep or you´re not having enough sleep exercise can help you improve both.

Between resistance or cardio training one of them may have a better impact on improving sleep and that one is cardio training or aerobic exercise

If you train at night because you prefer it or because is the time of the day you can do it if your workout is high intensity and you go to bed one hour after you´re done it will be harder for you to fall asleep. If you can´t train in the morning you can try moderate intensity, even yoga or Pilates can be an option, resistance training is good but I’d avoid circuit training and  HIIT is not a good option at this time.

Enough good quality sleep also has an impact on your workouts, if you don´t get good quality sleep or lack of sleep will affect negatively your routines you won´t be completely focus, you won´t have energy and chances are that you may skip your workout for the day.

So enough good quality sleep improves your workout the same way that working out improves your sleep, if you want to get better sleep then cardio training will help you but you also need resistance training to maintain and build muscle mass.

Remember that sleep is key for recovery so if you train hard you need to get enough good sleep so that your body can recover and you´re able to hit the gym hard the next day.

Since both, sleep and exercise are important some people try to prioritize one over the other, some people love to train and workout out so they rather hit the gym even they haven´t slept that well, others hate to workout so they prefer to stay asleep even when they can get up earlier and get their routine done first thing in the morning. The problem is that they´re both important, they´re 2 of the principles of fitness so you need enough good quality sleep every night and consistent exercise.

What I recommend is getting at least 6 hours of good quality sleep every night and at least 20 minutes of exercise which if those 20 minutes can turn into 40 or 60 minutes per day it will be great at least 5 days a week, if you can workout the 7 days go for it.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam