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Exercise

Cardio – Steady state

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With so much information out there, when you want to improve your health and lose weight once and for all it gets overwhelming and confusing so the best you can do is understand how everything works. This is true for exercise, diet, sleep, stress.

We know that exercise is important and it has so many benefits for maintaining optimal health. On the last post we talked about the differences between cardio and resistance training (click here to read that post) today we´re going to talk about one of the most common forms of cardio, steady state cardio.

I´m sure you´ve seen people in the park walking, jogging, taking some rides on their bike for 30 to 45 minutes or even longer or at the gym using cardio machines like elliptical, treadmill, stationary bike and also doing 30 to 45 minutes or more at the same pace. If they get bored, they´ll go a littler faster for a short period of time or if they get tired or reduce the speed.

Steady state cardio is an exercise you do for long periods of time at the same pace and intensity. It can be jogging, cycling, swimming. The intensity needs to be low to moderate so that you are able to maintain it for the duration of your session being at least 30 minutes.

Steady state cardio has some benefits:

1.- Speed recovery.- Steady state cardio helps you recover faster than HIIT (will talk about it on future posts). Low to moderate intensity of steady state increases blood flow and this boost recovery after hard training resistance exercise.

2.- Burns calories.- We mentioned in past posts that cardio helps you burn calories, this is why many people use it as their principle weight loss tool.

3.- Improves endurance.- I f you like marathons, cycling, jogging, swimming long distances then steady state helps you improve your cardiovascular endurance.

Now lets talk about some of the reason why I don´t like steady state cardio. As I mentioned before, cardio and resistance exercise send different signals to our body, with steady state cardio you´re telling your body to become more efficient so it will just less and less calories and you´ll lose muscle because muscle needs a lot more energy. The other reason why I don´t recommend it is because talking about doing steady cardio makes it harder to stick to it, most of us don´t have time to do 45 to 60 minutes of resistance training plus another 45 or 60 minutes of cardio at one shot, it´s long and boring.

Lets be honest we all want to find the fastest and easiest way to achieve our goals, how can we lose weight as fast as possible with the least effort? For some of us losing a lot of weight fast is not healthy but there are strategies we can use to make sure that you get the best results and doing long hours of steady cardio is not one of them.

When you´re starting your fitness journey after being sedentary for years then doing any physical activity will feel like hell, your knees and back hurts and you feel tired so there´s no reason to think about doing hours of steady cardio when it´s not the best option. To start your weight loss journey if you´re following an unhealthy diet, overeating and you don´t do any physical activity you start by changing your diet first and stick to it for a couple weeks then you add some physical activity, that physical activity is going for a 10 minute walk in the morning before breakfast and another 10 minute walk after dinner. This is not the same as doing 30 or 45 minutes of jogging all at once.

If you´re trying to lose weight let us know what you´ve done or what programs you´ve followed and what were your results by leaving a comment down below and on Twitter.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube.

Pam

Exercise

The difference between cardio and resistance exercise.

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The thought of wanting to lose some weight and in some cases that you need to lose weight because of health issues is terrifying. You know you´ll need to make some changes, you know that exercise is important but that mental fear paralyze you more than your body hurting. 

Before you even start doing some physical activity there are some points you need to understand and one of them is the types of exercise you can and most do to improve your overall health and lose weight. We will keep it simple so we´ll only talk about cardio and resistance exercises.

I know a lot of people who like to go for long walks or jog around 60 minutes almost every day, since all of them have a 9 to 5 job they go for this long runs or walks on weekends or when they don´t have to work. The reason they do it is not because they like it, it´s more because of health and weight reasons. I can´t deny that physical activity is great but, too much cardio can have a negative impact on your weight and health thanks to the signals it sends to your body.

Many of us think of cardio as the way to lose weight we think we need to do it even when those sessions are long and boring. We think this because that what the industry has told us and made us believe but this is not completely true, cardio is not the best way to lose weight and keep it off, you can actually skip cardio completely and if you do resistance exercise you´ll be fine, you´ll lose weight and keep it off. But cardio has so many benefits for health and it still has its place.

The reason why many people in the industry make you think that cardio is a great tool for fat loss is this, there are research that shows that one hour of cardio compared to one hour of resistance training burns more calories while you are doing it so, thinking about weight loss as calories in and calories out if you want to lose fat  you need to do cardio to burn more calories right?

Not so fast, … with all types of exercise you send signals to your body and your body will respond accordingly to that signal. With cardio you are sending the message to your body to become more efficient at using calories.

If you´ve been spending the last years without doing any exercise, the moment you start exercising it will feel like hell, you´ll be so tired and you´ll burn a lot of calories but with time if you continue doing the same exercise, for the same amount of time at the same intensity it´ll become easier and easier and your body uses less energy and it burns less calories every time you do it, your body adapts. If you increase the intensity and time you can start losing muscle mass because your body needs to become efficient at that activity and muscle needs a lot more energy and in an activity focused on endurance muscle mass is not needed in fact is counterproductive to have so much muscle. You can see this in marathon runners.

After following a weight loss program based on cardio for a long period of time we´ll need to do more exercise and eat less to sustain your results this is why  it´s almost impossible to maintain the results when you stop the program.

With resistance exercise the signal you are giving to your body is to get stronger, when you are doing resistance exercises you are giving a stimuli to the muscles and that stimuli let your body knows that it needs those muscles so it needs to get stronger and grow to be able to make it through the next workout.

We talked about the importance of improving body composition in a past post (click here to read it) and the way to do it is by focusing on resistance exercises to build muscle and add some cardio. This does not means that you will get big, it only means that you focus on improving your health and weight considering lean muscle mass and body fat.

Now you may be asking how do you start with cardio or resistance exercises. It all depends on where you are now, how much you can do, just by taking a 10 minute walk first thing in the morning before breakfast and another 10 minute walk right after dinner, doing 10 squats and 10 pushups is all you need. You can start with easy versions or levels of squats and push ups like using a chair for the squats and a wall for push ups.

Your goal is to focus on doing this two 10 minute walk, the squats and push ups every day. What you want is to develop the habit of increasing physical activity and exercising. Do this for a couple of weeks and let us know your results, how you feel and what you´re struggling with by leaving a comment down below and on Twitter.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube.

Pam

Exercise

How exercise helps you lose weight

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When you´re starting a new journey that you know will be hard because it involves some type of effort and time then you´re doing everything harder.

When you are struggling with your weight and you´ve been sedentary for years then any type of exercise or physical movement will be hard. The more weight you have to lose the harder it is, your body hurts, you feel tired and the moment you start walking or doing something you get out of breathe. But you do know that exercise or physical movement is important.

Exercise helps you lose weight by burning calories but it needs to be done correctly and it´s a priority to keep that weight off which is the real challenge, this means you need to develop good healthy habits and you need to make sure you´re exercising the right way. For exercise the points you need to consider are frequency and consistency, this means you need to be disciplined. You can´t just exercise once or twice a week and want to get results, you can´t do 3 or 4 hours one day and rest 5 days and expect to get results. You need to exercise every day. The more active you can be throughout the day the better.

Yes, you need to challenge yourself and get uncomfortable, but it´s not about suffering and wanting to do more than the next guy or wanting to get results as fast as possible. Focus on what you can do today and make sure that every day you´re making progress.

I know you have heard the most famous advice for weight loss “eat less – move more”. This is easier said than done and unfortunately this advice in incomplete, but it still plays a role on helping you achieve your goal.

We can´t deny the fact that to lose weight you need to be on a calorie deficit meaning you need to eat less. Exercise is a great tool to make that calorie deficit possible, when you exercise your body needs energy and that energy comes in the form of calories so when you exercise or do some physical activity your body is burning calories and if you´re eating less (we´re going to talk about this in a future post) you´ll lose weight. But there are some caveats to this. If it was this simple, then obesity and overweight wouldn´t be a problem and you won´t be reading this post.

The type of exercise or physical activity you do, how you do it and how much you do it will all have an impact on your results. Our goal is to use exercise as a tool to improve your health and lose weight (at least for now). I need to mention a point really quick, health is always a priority, in many cases being obese or overweight is a symptom caused by health problems so if you focus on improving your health you´ll lose weight.

Most of us are very sedentary so increasing physical activity is key to improving your health, this includes lungs, heart and brain and it helps you burn calories the important point to consider is that if you´re struggling with your weight, you feel tired and your body hurts you won´t want to do any crazy routines and you can´t so what you need to do is start by taking small walks.

As I mentioned before the points you need to consider is frequency and consistency so you need to develop the habit of exercising every day, the best exercise is the one you like and enjoy doing every day, this does not means that you need to go to the gym every day or do the same type of exercise every single day, what it means is that you need to find activities, sports, or exercises you enjoy doing and do them daily, keep changing them and make them fun and challenging. You do not need to go for 45 or 60 minute workouts once a day , you can divide those 45 minutes into 10 or 15 minutes a couple times a day especially if you spend most of the time sitting. Every 2 or 3 hours get up and take a walk. You can also dance or jump rope.

If it´s so hard for you to do any physical activity start by taking 5 minute walks 3 times a day, go for a 5 minute walk when you wake up before breakfast, take another 5 minute walk right after dinner and find a time during your day for the 3rd one. Do this a couple of weeks every day and let us know by leaving a comment down below and on Twitter how you feel.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube.

Pam

Exercise

Why your goal must be to improve body composition.

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If you want to lose weight and get in shape once and for all, if you want to get a lean body and be able to sustain the results in a simple and enjoyable way then you need to think of your goal as improving body composition.

Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

If you´ve been trying to lose weight for some time then you may had followed some weight loss programs and they may had given you some results but the problem comes later, it´s not sustainable so you gained some weight back or you´re working so hard to maintain the results. This is what happens when you only focus on losing weight fast and that´s not what we want.

Weight loss is a very common goal but it´s not correct, you think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus you need to eliminate all foods you love and eat chicken, broccoli and rice, over and over.

This is how must weight loss program are designed, to help you lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain your results.

Most of us when we decided to lose weight, we do it because of health issues or insecurities, maybe we don´t feel good about our body and the way we look, or people made fun of us. In any case the goal is to get in our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that you have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to your height, age, sex, etc; and also the type of physique you want to achieve.

Your goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also you want to focus on health, it´s not only about looking great physically is also about feeling great so that you can perform at your best in all your daily activities, health is a priority.

Improving body composition means that you´ll be losing body fat and increasing muscle mass. In some cases, especially in people who are out of shape is possible to lose fat and gain muscle at the same time. In other cases, it´s harder to do but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight your body needs to work harder for even the normal functions to keep you alive, it takes a lot more effort for your body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain your results, if you do it the right way it´s easy to maintain. You don´t want to lose weight, you want to lose fat and maintain or build lean muscle mass so you need to train the right way to give your body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that you are going to get big it will build a lean and toned physique which looks great otherwise you´ll end up being skinny which doesn´t look sexy or attractive and is not healthy either.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve your goals and the benefits of both.

If your goal is to get in shape or build and amazing physique, live healthy so that you can live your best life possible you don´t need to overcomplicate things, by keeping everything simple and stick with the basics you´ll get amazing results, if you want to compete in any sport then you need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

Let us know by leaving a comment down below and on Twitter if you´ve heard before about body composition and if your goal is to lose fat or gain muscle. We want to know more of you so that we can help you achieve your goals.

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

Pam

Exercise

Here are some benefits of exercise for overall health

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If you want to improve your health and improve your life then, exercise is a priority. If you hate the term exercise, training or work out then you don´t need to worry. You can think about it as physical activity or movement.

There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve; exercise is one of those principles.

Most of us spend so much time sitting whether it´s in front of a computer when we´re at school or at home or at our job working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers, a pull up bar is also a great tool to have and that´s all you need so there are no excuses.

You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love or at least something you enjoy, I´m sure that there´s some physical activity you enjoy doing it can be running, walking, jump rope, lifting weights, calisthenics (bodyweight exercises), practice a sport, yoga, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.

Exercise helps you build the type of physique you want whether you want to look big like a bodybuilder or superhero or if you want a more athletic  look or you just want to lose weight, get lean and stay in shape. It also helps you maintain a healthy weight focusing on body composition which is our primarily goal and you also want your physique to be useful. Exercise also has amazing benefits for your heart and brain health so it´s key if we want to maintain optimal health.

We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on your body and health and there are some benefits for each of them that makes them important. Some of the benefits you get from resistance training you won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.

One of the benefits you get from both of them is lower stress and improve mood. Chronic stress has negative effects on your body and health, it takes your hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.

Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on your body and health so you need to make sure you get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.

Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve your life, some simple steps you can take to start increasing your daily physical activity are:

1.- Take a 10 to 15 minute walks in the morning right after you wake up.

2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can be 3 minutes or 5 minutes it depends of the amount of time you have.

Fitness and exercise are not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help you feel great and live your best life possible so even when you need to develop healthy habits you can´t get obsessed with it. You can´t let your life revolve around exercise or fitness you just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that you have the energy and concentration to work on your goals and achieve the success you want.

Exercise is a great way to improve your mood, sleep, focus and energy so you can start today by taking a 10-minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner and starting tomorrow take a 10 minute walk after you wake up, do this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

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

Pam

DietExercise

How you can boost your immune system

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With this pandemic so many people is looking for options that help them improve their immune system, some of them went crazy and but all supplements they could find but, our lifestyle has a huge impact. What you do and don´t do they both play a huge role on your health.

Today we need to consider some points about this coronavirus, and one of them is that it´s novel and what this means is that it´s new and no one is immune to it and at some point we´re all going to be expose so we need to do everything we can to make sure that it doesn´t have a negative impact on us.

We know that there are more than 2 million people infected to this day and more than a 160 thousand deaths worldwide. People who has some metabolic diseases like diabetes, obesity, heart disease, hypertension, cancer, are the ones who are at greater risk the problem is that most of us are metabolically unhealthy which means that we need to make some changes now and start prioritizing our health and improving our immune system.

To improve your health including your immune system there some things you need to do and some things you need to avoid. The things you need to avoid are as important or we can say more important than the things you need to so we will start with what you need to avoid:

1.- Eliminate highly refined and processed foods especially the ones that contain unhealthy vegetable oils and sugar.

2.- Eliminate simple carbohydrates and added sugar

3.- Stop smoking

4.- Stop drinking alcohol

5.- Stop watching news all day long because most of them are negative

6.- Avoid people who creates fear and panic with all this situation

This 6 points are so important and if you only focus on them you will get amazing results. We know that highly processed foods contain high amounts of sugars, trans fats, vegetable oils and other ingredients that are toxic for our body so it´s not new that when you eliminate them from your diet your health improve. There´s so much information talking about the negative impact that this virus has on people who smoke and there are so many more negative effects for overall health, eliminating alcohol is another huge win both alcohol and cigarettes suppress your immune system, there´s not a single benefit from alcohol and smoking but there are several negative effects for overall health including your immune system and brain which we´re going to talk about on future posts. I know it´s hard to eliminate all this and I know you don´t want but if you do want to do everything you can then at least avoid them during this pandemic.

The reason why you need to stop watching news whether it´s on tv, or radio or social media is because they focus on negative information and this negativity increases stress which blocks your immune system. Yes you need to be informed and you can get informed in just 5 to 10 minutes per day and make sure the sources are trustful. Something similar happens with negative people that only talks about the negative news and negative impact and the ones who share data about how everything is going to get worse without facts and only create fear and panic, fear and panic also shots down your immune system so stay away from them if possible, if you can´t stay away from them then don´t believe what they say instead just be informed from sources you trust.

Now lets talk about some steps you can take to improve your immune system and your health:

1.- Eat whole, fresh foods

2.- Use spices and herbs to cook

3.- Stay active

4.- Go outside to get sunlight

5.- Get enough high quality sleep

6.- Use breathing or mediation

We know that eating whole fresh foods is key, foods like leafy green vegetables, bell pepper, mushrooms, onions, nuts and seeds, meat, beef, chicken, fish, eggs, spices and herbs like garlic, turmeric, ginger, parsley make sure that you cook with olive oil or coconut oil. Natural yogurt is helpful to get probiotics.

Moderate exercise helps boost the immune system just make sure you don´t over do it especially if you are not use to exercising, 20 to 30 minutes of moderate physical activity is ok and it´s even better f you can get outside and exercise outside to get sunlight, vitamin D is also important so with 20 minutes of moderate physical activity you get both benefits. Sleep is also important if you do not get enough high quality sleep your body won´t work properly, sleep helps our body eliminate toxins and maintain all systems and hormones in balance. Breathing exercises are a great way to reduce stress and help you fall asleep faster and get high quality sleep, focus on breathing with your diaphragm and slow.

Don´t forget social distancing, washing your hands with soap and water, don´t touch your face and stay home.

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

DietExercise

How to lose weight and improve your health during quarantine!

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Improving your health and weight loss go hand in hand, actually weight loss is a result of poor health, the same steps you need to take to improve your health will help you lose weight. It´s frustrating, sad, disappointing to follow a diet or exercise to program and work hard for a period of time without getting results but, the problem is most weight loss programs focus on giving you results as fast as possible without considering your health and at the end of the program you´ve done more damage to your health and body.

You may had followed the most famous advice to lose weight “eat less – move more”, if you gave up it´s not your fault. How can you follow this advice if you feel tired and hungry? It´s clear that your body is not working efficiently so what we need to do is improve your health so that your body can work efficiently, and you can lose weight consistently and maintain your results effortlessly while enjoying life.

We´re talking about improving your health and losing weight in a consistent way and being able to maintain your results so it will take time. Even when you will see results in a couple of weeks you need to be patient. It took years to be where you are now so it will take you some time to get to you desired weight but, getting results which include feeling better every day and looking leaner will keep you motivated to keep going.

Weight loss goes far beyond counting calories or points if you want to make sustainable and more importantly if you want to be able to maintain those results in an effortless and enjoyable way.

First we need to change or reframe your goal, you don´t want to lose weight, you want to lose fat and maintain or gain lean muscle mass, this is what´s going to make you look lean, toned and build a great physique. To achieve this, you need to understand that everything you do sends a message or signal to your body so you need to make sure that every message you are sending is the right one.

Food and exercise are both crucial, both help you improve your health and lose fat, exercise helps you build a lean body with the right amount of muscle mass and body fat according to your height that makes you look amazing and food helps you maintain optimal health while supporting your fitness goal.

There´s something I want to make clear, your health and weight is within your control, you are capable of losing fat, getting in shape, building an amazing physique and maintain effortlessly and you are also able to improve your health and maintain optimal health in a simple way but, even when it is simple there are some sacrifices you need to make, you need to exercise and you need to avoid certain foods, I´m not saying you won´t eat your favorite meals, snacks or dessert ever in for the rest of your life, what I´m saying is that you need to avoid them for some time while you improve your health and then you can have some cheat meals.

FOOD

Everything you eat has an impact on your health and body, if you´ve tried to lose weight before by following the most famous advice “eat less – move more” you probably get some results but not the ones you were expecting and it was hard to maintain those results. The reason why is because food is not created equal, if you eat junk food you are sending the wrong message to your body, you are telling it to store fat and we can´t forget the fact that if you are trying to lose weight chances are you are obese or overweight and your brain and body works differently which makes it harder for your body to lose fat and it´s harder for you to stick to low calorie diets where you need to eat foods you don´t like.

You need to focus on eating healthy whole foods to give your body the nutrients it needs, your body needs proteins to build muscle (learn more about protein here), it also needs healthy fats to help you burn fat and absorb nutrients (learn more about fats here), it needs fiber, prebiotics and probiotics (learn more about fiber here, prebiotics and probiotics here) to maintain a healthy gut.

When you eat unhealthy, highly processed foods loaded with unhealthy vegetables oils, added chemicals and sugar that are all toxic for your body you are sending the wrong message to your body, it won´t find the nutrients it needs to function properly and it will store body fat. When you eat healthy, whole foods you are giving your body the nutrients it needs to function properly, and it starts using fat for energy.

Healthy fats you can eat are avocado, nuts, seeds, yogurt (low in sugar – full fat), you can cook with olive oil and coconut oil, some proteins are meat, beef, steak, chicken, fish, some carbohydrates are vegetables (corn doesn´t count as veggie) especially leafy greens and broccoli, beans and legumes, oats (plain, natural oats), brown rice, quinoa, amaranth, corn tortilla, dark chocolate (at least 75%), spices, salt.

Now that you are at home you have a lot more time to cook more, if you don´t know it´s a great time to learn, if you focus on whole fresh foods, like the ones I mention before it will be a lot easier for you to improve your health and lose fat. Apart from focusing on those healthy foods remember that you need to avoid or eliminate unhealthy highly processed foods (at least for a period of time) eating this unhealthy foods have a negative impact on your body and health and they will take stop your progress or even take you back.

EXERCISE

When you want to lose weight or actually lose fat and maintain your results you need to focus on getting stronger, when you get stronger you send the message to your body to maintain muscle and even build new muscle, for this you need resistance. Resistance can come from free weights like barbells or dumbbells or it can come from gym machines or it can come from your body weight.

Your goal then is to get stronger on bodyweight exercises and you do this by making every exercise challenging an example is getting stronger on pushups and building up to one arm pushups or one arm feet elevated pushups, one arm chin ups, pistol squats. These are really challenging levels of each exercise, but you can start with knee pushups, bodyweight rows and squats.

Here is a workout you can use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 8 – 10 reps Pull ups – One are pull ups 8– 10 reps
Step ups 8 – 10 reps Pushups – One arm pushups 8 – 10 reps
One leg deadlift 8 – 10 reps Pike pushups – Handstand pushups 8 – 10 reps
Glute bridges 10 reps Chin ups – One are chin ups 8 – 10 reps
Knee ups – Leg raises 12 – 15 reps Dips – Weighted dips 8 – 10 reps
Calf raises 12 – 15 reps Back bridges

Cardio is not the best way to lose fat, it is helpful if you use it the right way but, we cannot deny that it has so many amazing benefits for optimal health so what you can do is take a walk, we need to be social distancing but if you can go outside for a walk alone it will help you lose fat faster, plus you get sunlight and it improves your mood, if you can´t go outside and walk then try jump rope, it will give you the same benefits. Take a walk for 15 to 20 minutes or 10 minutes or jump rope.

You want to stay active and doing some type of physical activity to improve health and to lose fat and get lean you want to get stronger on bodyweight exercises so combining both of them gives you both benefits. Eating healthy whole foods helps you improve your health and sustain your fat loss goal; you give the nutrients your body needs to function properly.

Use this post as a guide to start your fitness journey, to start improving your health and losing weight, if you want to keep working on it, if you want to maintain optimal health and build an amazing physique to live an amazing life follow me on social media and keeping visiting this site. Also, if you have any comments, questions or doubts leave them on Facebook and Twitter, I´m glad to help.

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

Exercise

How to lose weight at home!

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For some of us staying at home is hard while for introverts is just what they need but, we can all use and take advantage of the situation and develop some healthy habits that will carry on for the rest of our lives. Those healthy habits will help us maintain optimal health, lose weight, get in shape and maintain a lean physique while enjoying life.

You may have followed different weight loss programs wanting to lose weight, I´m sure you´ve worked so hard but for any reason you didn´t get the results you were expecting or you were not able to maintain those results. Let me tell you something, it´s not your fault, the fitness industry do not mention the truth about weight loss and they sell you fast, quick and easy results that do not focus on what matters and are actually not thinking about your health and the food industry makes it harder for you by selling you tones of unhealthy, highly processed foods.

Improving your health and getting in amazing shape doesn´t need to be that difficult, you don´t need to follow strict low-calorie diets and spend hours in the gym. It´s simple and you can enjoy life, so what we´re going to do is use this time in a productive way, I´ll share with you some tips and steps you can take to improve your health and lose weight, on this post we´re going to talk about food and exercise only to keep it simple and short but remember that the 5 principles of fitness are important so may want to read other posts from our site to learn how your sleep, stress and your mindset also play an important role.

EXERCISE

You do not need to go to a gym to have a great workout and build and amazing physique, our goal is to improve body composition, you want to gain lean muscle mass and lose body fat so that you get a great looking body. You need to get stronger through resistance exercises and add some cardio to burn fat and maintain a low percentage of body fat, when you combine both you also get all the benefits for overall health.

Resistance is resistance, it can come from barbells, dumbbells or other equipment but it can also come from your own bodyweight you only need to make every exercise challenging to trigger strength and muscle growth. With bodyweight exercises you can start with the most basic movements like wall push ups, knee push ups and build to a more challenging level like one arm push ups or one arm push ups with feet elevated.

You need to add some cardiovascular activity to help you burn fat a little faster, since you can´t get out of your home you can do some jump rope, dancing, kickboxing. Find an activity you can do at home and that you enjoy, if you have an elliptical or bicycle use it.

Here is a workout program that you can do or use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 6 – 8 reps Pull ups – One are pull ups 6– 8 reps
Step ups 6 – 8 reps Push ups – One arm push ups 6 – 8 reps
One leg deadlift 6 – 8 reps Pike push ups – Handstand push ups 6 – 8 reps
Glute bridges 10 reps Chin ups – One are chin ups 6 – 8 reps
Knee ups – Leg raises 10 – 12 reps Dips – Weighted dips 6 – 8 reps
Calf raises 10 – 12 reps Back bridges

Squat is the simple version and pistol squat is a harder version of the same exercise, push ups is the basic level but you can go easier like knee push ups or more challenging like one arm push ups, do the one the matches your level. Do 3 to 4 sets of each exercise.

Do workout A on Monday, then workout B on Tuesday, on Wednesday do some cardio activity at home, on Thursday workout A and Friday workout B, on Saturday and Sunday do some cardio activity again. For cardio try to keep the workouts around 20 minutes long of moderate intensity.

FOOD

Food is an important part of any weight loss program but during this time we need to keep it simple, our body needs protein, healthy fats and fiber so you´ll be focusing on those foods that also keep you full for longer and if you want to take it to another level you can try intermittent fasting which gives you so many benefits for overall health.

This is what I recommend, you can have 3 meals per day, or if you want to try intermittent fasting then having 2 meals a day in and 8 hour period is the best option, you can have breakfast and lunch or lunch and dinner, you got to decide what works best for you 😊. If you want to learn more about intermittent fasting click here.

I´m sure you´ve gone to a store in the last days and you found some items or products completely sold out. In situations like the one we´re living most people tend to buy a lot of unhealthy, highly processed products this is good for one reason, if you focus on health and nutrition you can still find some groceries available. You need to be aware of what you buy and how much, consider that this is global so think about other people and try to buy what you need and maybe a little more so that we all get what we need.

Here´s a list of the foods you can buy:

Nuts, sedes, nut butters, meats (beaf, chicken, fish, salmon) stock on your refrigerator or freezer, eggs, yogurt, nut milks, almond and coconut flour, frozen vegetables and frozen fruits, olive oil, coconut oil, spices, sea salt, dark chocolate (al least 70% cacao), oats, rice, legumes, canned fish like tuna*, some processed meats*, water, coffee, tea.

Consider that there are some products that last longer than others, you can buy some fresh veggies and fruits for the first days. Also consider that some processed foods contain sugars, unhealthy fats, vegetable oils and other unhealthy ingredients so look for the ones that contain less of this unhealthy stuff.

Now, you need to be creative and mix and match all the ingredients, if you only have 2 meals a day you don´t need to think about food 5 times a day or 3 times and 2 snacks, having 2 meals a day will lower your stress, if you are not use to intermittent fasting you can have 3 meals a day, breakfast, lunch and dinner but try to skip the snacks.

Drink water and make sure you stay hydrated; you can have coffee and tea just avoid them at noon especially coffee because it can impact negatively your sleep.

This guide will help you start your fitness journey and make some changes to your habits that will help you improve your health and lose weight. In future posts I´ll share with you how you can still have your favorite foods and snacks so don´t forget to follow us on social media and you can also leave all your comments and questions on our Facebook and Twitter account.

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