Cardio with Scientific Way It Can Burn Fat Faster

Healthy and Natural Lifestyle - If your initial goal to burn fat and lose excess weight, then cardio is the best exercise to make it happen. Many cardio techniques that you can use to speed up your goal in losing weight. For example, by doing the treadmill, running, swimming, jumping rope, battling ropes, or other cardio techniques. It all depends on your convenience to perform this type of cardio which. For your convenience, this information will be presenting a more efficient way in the cardio and supported by scientific evidence.

1.) In Continuous vs. Intermittent Exercise
Studies:
That is, a continuous exercise is an exercise that is conducted continuously. Meanwhile, intermittent exercise is exercise done for a while, and then resumed with the same exercise. In the September 2004 issue, The Edge reports that researchers have found a way that makes people healthy. Namely, by doing moderate-intensity walking for three minutes, it will be the same as did the intensity of running continuously with a time of 30 minutes. Experts say, whether the exercise conducted with a long duration (for 30 minutes) or with a short time duration (for 3 minutes, but intense). As a result, almost the same identical calorie burning.

Running Fix
Based on research from the University of Pittsburgh, cited by simplyshredded.com, explained, in case the activity of cardio exercise is not your favorite, then take another workout with a shorter duration, but intense may be other solutions for you.

Recommended Practice
Still from the source of the same article, namely through simplyshredded.com page, which was inspired by research in Lubach, the following exercise is designed by Cindy Whitmars, President of a nutritional product in San Diego, recommends to intersperse cardio workout with weigth training. For example, start with a 10 minute treadmill workout, then do exercises for the chest for 20 minutes, returned again 10 minutes using stepmill, then switch to exercise for 20 minutes for the triceps, and the last closed workout by doing 10 minutes of jumping rope.

2.) Do Cardio with High to Low Intensity Exercise
Studies:
Mixing intensity of your workouts can benefit you in different ways. Researchers from The College of New Jersey (Ewing) examined the effects of exercise with high intensity to low, and vice versa. Some people were ordered to perform both types of these methods (high-low intensity, and vice versa). Exercises are given the time duration of 30 minutes to 15 minutes of high intensity exercise and 15 minutes of rest to exercise with low intensity, and vice versa. With this kind of difference in the intensity of the two, then the measurement for inhaled oxygen uptake, heart rate, and energy spent. Based on these measurements showed that exercise intensity from high to low to get the oxygen and high heart rate, and lower exertion.

Figure 2
The most interesting findings is that during high-intensity exercise of low fat can burn higher. Therefore, when doing cardio, doing high intensity before finally lowering it to a lower intensity.

Recommended Practice:
You can use the techniques of cardio with ladder approach. Practice this technique can only be done on a treadmill alone. The idea, which is to finish every quarter mile faster than the last.

During the first 15 minutes:
• The first quarter-mile / lap: feet / jog at a comfortable pace

• Second quarter-mile / lap: Jog bit faster. If you're on a treadmill, increase your speed by 0.2-0.3

• Third-quarter mile / lap onwards: increase your speed by 0.2-0.3 for each quarter-mile or lap until you've done the stairs for 15 minutes

During the remainder of the exercise:
After that, go back to a comfortable pace but a little challenging for 15 minutes or the rest of your workout.

3.) Try Test Yourself
Studies
As reported by The Edge in the January 2005 issue, saying that the exercise with the proper intensity level that can help you avoid fatigue. For that, you must determine the appropriate exercise intensity. This is because, every individual has a physical condition that is different. Referred to the physical condition because, every metabolic process in the body of individuals to each other are different. For that reason, who knows for sure the physical condition of the body is yourself. In order to know this, you need to test.

Figure 3 no
Recommended Practice:
Start by walking on a treadmill at a pace that is comfortable for you. Every minute, a 1% increase speed. Within 10 minutes, you have reached the threshold of your vertilisasi. These circumstances where you will not be able to speak with normal / comfortable while exercising. If you are unable to speak normally after that, then you need to reduce the intensity of your workout. But if the opposite happens, then in the next exercise, you need to add higher intensity exercise again. That is called the boundary vertilisasi. Test yourself every 4-6 weeks to improve your fitness.

4.) Maximize Cardio with Weight Training
Studies:
Research of the Korea Sports Medical Nutrition Institute in Seoul found that doing cardio and weight training can intersperse to  in your body.

Figure 3
Recommended Practice
Ray Wallace, who is a personal trainer from New York City has designed a workout that is based on the principle of cardio exercise combined with weight exercises like dumbbell. It will burn fat faster if interspersed with exercises involving delts, bicep, and other body parts.

Exercise Points 4
Start with 1-3 kg dumbbell to exercise on the list. Keep your speed between 3.0 - 3.5 mp-h when you first try this exercise.

Good luck, hopefully useful!

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Frequent muscle cramps or chapped Lips? It Could Be That You Are Deficient In Vitamins!

Healtjy and Natural Lifestyle - Do you often experience muscle cramps in the toes, or calves, hamstrings (hamstring)? The problem could be a sign that the body of vitamin deficiency. What are other signs if the body is deficient in vitamins? Check out here!


Is appropriate that we should be thankful for having a healthy body. Our bodies are created with a variety of his prowess. In fact, the body can ' say ' to us if the body is experiencing problems. One of which was vitamin deficiency (avitaminosis).

Vitamin deficiencies may not necessarily be cause someone exposed to certain diseases. However, vitamin deficiency can make the body do not function with optimum and its role cannot be replaced by other compounds. Such conditions can certainly resulted in the potential for contracting the disease are becoming increasingly large.

Don't want this to happen isn't it? Therefore, the following five signs that indicate that your body is deficient in vitamin and how to overcome it.

1. Dry lips and chapped

These signs indicate less vitamin vitamin B (niacin/B3/B2, riboflavin and B12). Also other important nutrients such as iron and zinc (zinc). Do not get enough iron intake usually occur in someone who is a vegetarian.
How to solve it?

The best way is by eating foods such as chicken, salmon, tuna, egg, shellfish, or nuts. Absorption of iron also requires vitamin c. So combine the foods of yesteryear with vegetables such as broccoli, red peppers, kale, and cauliflower.

2. The rash appears on the face and hair loss

In addition to the face, the sign can also occur in other parts of the body as well as hair loss. These signs occur because the body is deficient in vitamin Biotin (B7) known as the hair vitamins. Different with vitamins A, D, E, and K are fat-soluble making it easy to store the body, vitamin B and C are water soluble. So that the body can store these vitamins are fewer and usually will soon disappear together with flow of food. [Read Also: Vitamin C E: Great Combination & So Healthy At Any Time]
How to solve it?

Remember, eating raw egg can also make the body vulnerable because the protein in raw egg called avidin, may inhibit the body to absorb biotin. We suggest that the consumption of cooked eggs, salmon, avocado, mushrooms, cauliflower, beans, raspberries, or bananas will help fullfill needs biotin body.

3. Acne-like bumps

These signs usually appear on the cheeks, arms, thighs, or buttocks. What is happening to you? If true then one of the body's deficiency of vitamin A, and D, as well as a lack of essential fatty acids such as omega-3.
How to solve it?

Avoid consumption of foods containing trans fats and saturated fats. We recommend that you choose foods that contain healthy fats. Such as salmon, nuts (walnuts, almonds), sardines, and seeds.

While to meet vitamin A can be obtained from green vegetables and vegetables such as carrots, red bell pepper, or sweet potato. These foods contain beta carotene which can push the body form vitamin a.

4. Stiff and tingling on hands or feet

Often experiencing tingling in hands or feet? Perhaps it is a sign that your body is deficient in vitamins. Signs like this can occur due to deficiency of vitamin B body such as folate (B9), B6, and B12. In addition because of vitamin deficiencies, these symptoms can also occur because of depression, anemia, fatigue, anxiety, and hormonal imbalances. [Read the full Benefits of also: Vitamin B complex relationship]
How to solve it?

The best way to anticipate is by eating healthy foods like spinach, asparagus, beans, eggs and chicken meat. In addition, it is necessary also to maintain mental condition with stress management and enough rest.

5. Muscle cramps in the toes, calf, or hamstring 

This happens because the body lack some vitamins and essential minerals such as magnesium, calcium, and potassium. The harsh and intense exercise can also make someone lose minerals or vitamins (vitamin B are soluble in water) through perspiration.
How to solve it?

The solution is to eat more bananas, almonds, apples, oranges, broccoli, and green vegetables such as kale or spinach.

Trouble getting food sources rich in vitamins

Eating nutritious meals will certainly can help fulfill Your body daily vitamin needs. But not a few who claim to enough trouble getting the meals. And then how to keep vitamins would be sure? The best step is to add a multivitamin and multi mineral supplements.

With the addition of vitamin supplements will help the body's vitamin intake is maintained, so that the function body run with optimal. In addition, vitamin supplementation also helps maintain body fitness, improving overall health so that you can escape from a variety of ailments.
Other than by eating healthy meals, the best way to get a thorough health is with routine exercise and enough rest.

Frequent muscle cramps or chapped Lips? It Could Be That You Are Deficient In Vitamins!,  routine exercise, Muscle cramps in the toes, calf, hamstring, vitamin deficiency (avitaminosis),  Stiff and tingling on hands or feet

Recognize Signs of the Body is Dehydrated

The human body consists of 70 percent water. For that intake of fluids for your body is needed for the sake of keeping the functions of the organs of the body remain the maximum.

When fluid intake is insufficient for your body you will experience dehydration. Dehydration or loss of body fluids in large quantities can cause a variety of disorders of the body function. Muscle strength could decline, bad mental performance, lethargy, and headaches are some of the impacts caused by dehydration. Brain function such as decreased concentration and the power of thought can also be caused by dehydration.

Usually your urine turns a pale yellow when you are dehydrated. In addition, there are several other symptoms that indicate that you are dehydrated.

Hungry

If you feel hungry don't rush to eat. It could be that you are dehydrated. Mild dehydration sometimes incarnate hunger. This can happen due to a confusion on the part of the brain called the hypothalamus. Therefore, most people thought they were hungry when feeling weak and tired. Drink a glass of water and wait for about 15 to 20 minutes to find out if Your hunger is reduced, if reduced then you are indeed being dehydrated. (read also: why are you always hungry? This might be the cause!)

Bad breath

One way to know you are dehydrated is by your saliva production. Useful as antibacterial saliva in the mouth. In the conditions of dehydration as antibacterial saliva production will be reduced so that the bacteria in the mouth can evolve more quickly. It can cause bad breath and breath that is not too fresh.

Recognize Signs Of Dehydration

Dry skin and dull

The external parts of the body such as the skin can be an indicator of kertika You're dehydrated. When the intake of fluids in the body are not met the skin's look dull and dry sometimes feels rough when touched. Conversely, if Your fluid needs are met by either the State of the skin will look fresh, moist and elastic.

For that when you want to stay healthy, get fit, fresh fill Your fluid needs so as not to experience dehydration. There have been many who know that drinking about 2 liters or 8 glasses a day can prevent dehydration.

6 Principles to Get the Ideal Body

Healthy and Natural Lifestyle - The ideal body is a dream of many people. To get their ideal body shape to willingly do the diet that agonizing or run up thousands of miles away.

When you want an ideal body, you must have a principle or a solid foundation to make it happen. The principle is not just an intention only, but concrete things you should do. The following 6 principles you need to know, if you want to form an ideal body.

Do Weight Training

More muscle that You have in your body, your metabolism will become more active. So, when the body has more muscle, your body will burn more calories, even though just sitting alone!

Sounds amazing doesn't it? However, the only way to build more muscle is combining weights workout into your workout. Emphasize your body with weights, exercise will make your muscles must realize that they are bigger and stronger. In addition, to grow and maintain muscle mass it takes a lot of energy in your body.

Your body will use more calories because grow more muscle, but you can also take into account the energy (calories) you spend while you're working Your muscles and energy use to repair itself after you have finished the exercise. So, when looking to get an ideal body, maybe you don't have to reduce your intake of the nutrients you eat, just doing weight training.

Add Fiber Intake

Fiber is a type of carbohydrates that the body cannot break it down into glucose for use into energy. There are two types of fiber that is soluble and insoluble, both useful in different ways. Soluble fiber attracts water to form a gel that slows digestion and delaying your stomach becomes empty, it keeps you full longer. Soluble fiber can also stimulate a bowel movement that is organised so that contribute to a healthy digestive function.

In addition, soluble fiber can lower cholesterol in the blood with disturbing food cholesterol absorption and helps to remove it from the body. Foods rich in soluble fiber include cabbage, asparagus, broccoli, cauliflower, celery, lettuce, spinach, green beans, whole grains, green leafy vegetables and beans.

Fiber also slows the release of carbohydrates. Black beans, fruit, sweet potatoes, and other high-fiber foods is digested more slowly into the flow of your blood glucose. On the other hand, low-fiber foods such as white bread will Digest faster then caused a big spike in insulin.

Not All Calories Are Created Equal

The food you eat is as important as the calories you supply. To put it simply, everything that you eat can be categorized as a carbohydrate, fat, or protein. Each of the three macronutrients have different metabolic rates. One gram of protein provides 4 calories, one gram of carbohydrate provides 4 calories and one gram of fat provides 9 calories.

The protein has a higher thermal effects of carbohydrate and fat. This means your body burns more calories and protein than it does to digest carbohydrates and fats. In addition, the protein has been shown to increase a sense of satiety to a greater degree than carbohydrates.

Even though protein is an important part of a healthy diet, but don't just rely on protein alone to meet the needs of calories. Carbohydrates and fats are also extremely important for the body. Certain fats, such as fatty acids in coconut oil, are associated with increased energy expenditure and reduce hunger.

Carbohydrates are the preferred energy source your body and are necessary to keep your spirits up when practicing. However, carbohydrates can also increase your body's glycogen quickly, so excess carbs can also mean excess fat.

The body of each person works a little differently. You can experiment with different types and amount of calories to a diet that gets results.

Combine Your Macronutrients Wisely

If you want to get an ideal body shape, do not consume foods that contain only carbohydrates. Eating like this can cause liver excess carbohydrates into fat change stored as energy reserves.

The simple rule is to make sure you are consuming the protein in your food. Combine carbohydrates with proteins to create insulin surge post workout. Post exercise that is the time when the body uses carbohydrates and protein anabolic effects to this (muscle building).

You can also combine fat with protein to provide energy by insulin response that much smaller. Because you did not supply the body with carbohydrates, your body will convert the fat as an energy source. In addition, fat can slow digestion protein to release amino acids that are more sustainable.

Don't Do Excessive Cardio Workouts

Like the weights workout, your body will adapt to the cardio exercises. If you are running for hours, your body will eventually adapt to become very slow in burning calories, such as save fuel.

If you are already familiar with running for hours, you have to subtract from it. The only way to restore your metabolism back as before is to give your body more food and reduce cardio exercises. Once your metabolism is in check, you can organize your meals to help lose weight and applying an effective workout schedule to add muscle to your body.

Write Down Everything

You should note all the progress, measure Your body fat and weight, record all the portion of food you consume to know where diet and exercise strategy that works and what doesn't for your body. Everyone has a body metabolism, nutritional needs and types of different exercises to form an ideal body. Diet strategies other people probably won't work for you.

However, there are some things you can do to make the process like this so much easier. Number one, find out total daily energy required by your body.

After you know how many calories you need, start with a diet of 40/40/20, which means 40 percent of your calories come from carbohydrates, 40 percent of the protein, and 20 percent from fat. For example: If your calorie intake you need is 3000 calories, then 1200 calories (or 40 percent) should come from carbohydrates, 1200 calories (40 per cent) should come from protein, and 600 calories (or 20 percent) should be derived from fat.

You have to know some principles to form the ideal body, keep the spirit of the exercise, keep your healthy living patterns and may be useful.

6 Principles to Get the Ideal Body,  Weight Training, Foods rich in soluble fiber, muscle building, healthy lifestyle

4 Fun Exercises to Remove Cellulite in Your Body

Cellulite is a scourge for most women. Though not interfere with health, have cellulite can limit You to express appearance.

Cellulite occurs due to a buildup of fat and water trapped in the tissue under the skin, making the skin surface become rough like orange peel. Cellulite is usually appears in the area of the abdomen, thighs, arms, and other body parts that tend to be fatty.

But you don't have to worry anymore, because there is an exercise that will help get rid of cellulite from your body. Whatever exercise it?

1. Jogging

Jogging is an effective cardio workout to fight cellulite. Appearance of cellulite often associated with poor blood circulation. Therefore, doing the cardio exercises can help you improve and blood circulation, so that fat is stored under the skin can be expelled by the body.
Cardio exercise is also very effective to increase fat burning and increase the production of sweat which helps detoxify the skin. In addition to jogging, you can also try other cardio exercises such as swimming, cycling, brisk walking, and so on.

2. Squat

Squat exercise is an effective exercise to help get rid of cellulite, especially in the area of thighs, hips and buttocks. Not only improve the thigh muscle contractions and surrounding areas, practice squat is also useful for improving the balance between the upper and lower parts of the body.

3. Lunges

Lunge exercise in the implementation, you should always try to keep the body upright possible to minimize stress on your back. Major muscles are trained while practicing the quadricep muscle is lunges, and oblique. Even Your calf muscles were also well trained, by providing stabilization of the movement in the ankle joint.

4. Bench Squat

Exercise bench squat includes simple exercises you can do. Take a seat there at home and do the movement squat as if you were going to sit. Squat or squat as low as possible, but do not let your ass touches the Board seat, then got up and repeat.
Make sure you move slowly and steady, and then feel the muscles of the thighs and butt you that work out. You can do squats as you want but be sure to separate them into sets with repetition. This will help You stay focused and alert for a brief rest in between exercises.

Reduce or eliminate cellulite requires dedication and discipline. Therefore, doing the exercises diligently and balance with a healthier diet from now on.

The Road To A Healthy Lifestyle And Be Happy

Very many individuals give up in the middle of the road when making program that is beneficial for health or diet program to reduce fat deposits in the body, even some are giving up and quitting before the start.

Why Surrender For Dieting?

The reason is because the current central world was filled with fast food franchise as well as instant meals. Many ads that promise weight loss in short time. But slim is not instant and magic! To maintain and lose weight must be through a process that is not in a hurry, regularly, and takes time, energy and commitment. Try creating an ambition or goal in Your weight loss program, this will be the motivation that  is important to you.

Get A Healthier Body

The process of creating a healthy body teaches you how to maintain body condition with various obstacles and at the same time still feel happy living life. This concept offers an opportunity for you to achieve a balance between physical exercise and good eating habits. That's why embody the principles of a healthy life style for a lifetime is a challenge to maintain ideal body weight that you have to accomplish.

The Benefits Of Healthy Living Patterns

Here are some of the advantages of living healthy patterns you need to know:

The pattern of healthy living through diet and physical activity  will give You positive results in the form of health care for a long period of time. This pattern of healthy living is the right way to maintain health, motivating, building and maintaining Your consistency, as well as maintain your physical health effectively.

The purpose of doing a pattern of healthy living every day is for long term investment for your health and your family.

This kind of healthy life, if supported by the intake of nutrition and good nutrition will certainly produce something good for the body. The pattern of healthy living help the formation of blood cells and body tissue that makes the whole body is in the best condition.

For some people, the pattern of healthy life is monotonous. Even not uncommon for those who run a lifestyle like this for a long time sometimes feel boredom. So it is the main thing that is needed is a commitment to run this.

Remember the benefits that can be obtained, not only for you but for your family and those closest to You in order to keep fit, healthy and happy of course!

The Powerful Effects Doing Diet and Exercise Routinely

Challenges when conducting a healthy lifestyle is the effect that gradually and it can be a reason to give up. Well, here is the direct effect of which was felt by your body when doing a healthy diet and exercise routine.

Set up a healthy diet or diet and exercise is a surefire way to keep the body stay healthy on an ongoing basis. However, doing these two things that seem trivial is not as easy to turn the Palm of the hand.

Part of the challenge of applying a healthy lifestyle is not immediately feel the effect. This may be cause of frustration for those who have worked hard in the gym or did strict diet. But did you know that your body is straight out respond when you choose to implement a healthy lifestyle?

Direct Effects Are Difficult To Be Perceived

As mentioned previously, the body will respond when you do a healthy lifestyle. But, the response might tend to you can not feel roughly. What are its effects?

1. Control blood sugar, potent to prevent diseases

When a person is eating foods that contain carbohydrates (especially simple carbohydrates), blood sugar will rise. How fast and how much depends on how quickly a person's body breaks down the food. One way to measure it is the Glycemic Index (scale of 0-100). Foods that contain a high glycemic index cause a skyrocketing blood sugar levels followed by a drastic fall.

What would happen if it did? The sharp fluctuations in blood sugar can increase the risk of type 2 diabetes. In addition, some studies mention that foods containing a high glycemic index such as white bread, potatoes, soft drink, white and sweet foods may increase the risk of a number of dangerous diseases such as cancer, diabetes, heart, or obesity.

2. Keep the body Stay Energized

By selecting a low Glycemic food, it automatically helps your body to better regulate blood sugar. If you chose the afternoon time snacking such as doughnuts or drinking soda, then it could cause a spike in blood sugar. We recommend that you choose snacks that are balanced between protein and carbohydrates to maintain blood sugar levels, as well as maintain energy maintained.

3. Preventing from Stress

Sports or exercise can increase the power of the heart or the good for Your kardioaskuler system. Besides being good for the heart, exercise can also help improve mood. The hormone endorphins that are incurred during physical activity can improve mood and reduce stress. Just like diet, exercise can also keep your blood sugar levels so that it helps the body to stay energized.

4. Encourages healthy lifestyle

Indeed, the benefits of which may be proved takes months or even years. And it may encourage some people give up in doing the diet and exercise.

But believe me, with the routinely controlling a healthy diet (diet) as well as regular gym has very positive effects for the health of your body. With such beliefs then you will be compelled to always implement a healthy lifestyle.

Working is not an Alibi for not exercising

The work often becomes a scapegoat someone for not exercising (hopefully it's not you). Sports are often avoided by the reason is time consuming and is identical to the tired, injured, or a sticky sweat on the body.

Indeed, exercise can reduce the time to complete the tasks of the Office or home tasks. But that's not a reason to avoid exercise. Whether a day is always busy with work? In fact, regular exercise can also increase productivity because it is supported by a healthy body condition.

What about Diet?

Diet program is identical to the weight loss program. Of course, diet or eating patterns set not only to trim excessive fat, but also to keep the body to stay healthy overall.

Fewer Men Do A Healthy Lifestyle Than Women

The men's Health Forum (MHF) said that compared with women, fewer men who do a healthy lifestyle, they are a lot more who smoke, drink alcohol and many are obese.

These habits can cause cancer, heart disease and stroke, and 30 percent of men are more likely to die of cancer than women. But a healthy lifestyle can reduce significantly the condition. According to Colin Fowler MHF Ireland, Director of operations, "it's about changing a habit, the problem is not men are not interested in their health, but actually, sometimes they don't get the right information in the right way".

Implement a healthy lifestyle is not as easy as it sounds, but a small changes can make a big difference. Here is a simple lifestyle changes can men do in order to live longer:

1. Quit smoking

Everyone already know that smoking is not good for health, but also very difficult to quit the habit of smoking. Recommended for those who smoke, write down all your reasons to quit smoking and set a target date you will quit smoking. Invite your friends to stop smoking as well, avoid smokers and places or the atmosphere that gets you back to smoke.

2. Stop drinking alcohol beverage

Drinking too much alcohol will cause negative effects for your body. Too much drinking alcohol will damage almost every organ in your body, and can lead to heart disease, nerve damage, liver disease, depression, erectile dysfunction, cancer and digestive problems.

3. Working out

People who do regular physical activity has a 35 percent lower risk of developing heart disease and stroke, lowering 50 percent of developing diabetes and colon cancer. Exercise keeps your body become more fit, make more confidence, sleep better, improve concentration, and also lowers the risk of depression and dementia by 30 percent.

4. watch your weight

Always control your weight. Being overweight or obese can lead to high blood pressure, high cholesterol, heart disease, stroke, diabetes and some cancers. But, like quitting smoking, losing weight is also not easy. Still doing a healthy diet for life and do not let your intent for losing weight is unwavering. 

For you are the real man immediately apply a healthy lifestyle so you can enjoy life longer.

How to Do Cardio Exercise to Lose Weight?

Do you intend to lose weight? If yes, then you should do cardio.

Cardio exercises are exercises that make the heart beat faster and increases blood circulation. These exercises are usually jogging, running, brisk walking, mountain climb, or treadmill and stationary bike.

Even though you like it or not, is quite effective cardio exercise to lose weight and also improve the overall health of your body.

The next question that often arises is when, duration, and what is the best cardio exercises to lose weight.

Ready to Get Started?

In order for you to love this exercise, then immediately begin doing cardio exercises. Start slowly, both in intensity and duration. This will make your body starts to adapt to your new activity. If this is done and you really want to lose weight, then you are faced with two options, namely to increase the intensity of your cardio workout or reducing calorie intake.If you do it directly, it is concerned that you may experience overtraining, or damage to muscle tissue

Cardio Exercise, Simple Ways to Shrink Stomach

The best way is to start with cardio exercises slowly and then increase the intensity, frequency, and duration gradually and let your body adapt in advance.

What kind of Cardio Exercises Reduce Fat is Best?

Some call that cardio exercise with lower intensity but longer duration is very good for weight loss. Some are saying that with a cardio workout shorter duration but high intensity will give good results.
Obviously, the assessment will make you confused.

What kind of effective weight loss? Low Intensity, Long Form

Cardio exercise is usually done in more or less for 60 minutes or more. This exercise is usually referred to as Low Intensity Steady State (LISS). In essence, calories burned was largely derived from fat. Type any exercise, the intensity level is very important. It is also important to know that the lower the exercise intensity, the greater the percentage of energy derived from fat oxidation.

The only problem in this exercise is if cardio exercises are performed when the condition of the body in a catabolic state, then it will harm your muscles as energy. The solution is to move from a lower speed to higher speed but shorter duration may be a good choice.


High intensity, short duration

In recent years, this type of cardio exercise is so popular. The most effective form of burning fat is called High Intensity Interval Training (HIIT). HIIT exercises are quick, then recover energy with low intensity.

However, there are still some people who avoid HIIT because they believe that all calories are released comes from muscle glycogen and not of fatty acids.

It is indeed true. However, many forget one important thing. Fat loss occurs through a process called lipolisiss. This lipolysis occurs during calorie intake exceeds energy expenditure.

Well, the most important is to create a calorie deficit if you intend to lose weight. This can be achieved in less time at a high intensity. Another reason is because the use of lipid after exercise can be improved by doing HIIT. This means your body will continue to burn fat even though some time after the workout.

In addition, HIIT workout can also be beneficial for your muscles. Intense cardio exercise will cause your body to release growth hormone (growth hormone / GH) which certainly helps you maintain and build muscle. Testosterone levels can also grow optimally by doing HIIT. During and after a HIIT workout, testosterone levels to be high and remain high after a few hours of training.

This is why HIIT become very popular both for those who want to lose weight and who want to maintain muscle mass remains solid and lean.

Then, Exercise Which is Best?

Both types of cardio exercise over very well you do. But should do HIIT several times a week. While LISS do not have to do every week.

Indeed, both are very effective to burn excess fat. But both have different paths. HIIT increases lipolysis which helps increase metabolism, while LISS burn fat and calories during exercise.

You should do is to do HIIT 2-3 in a week, and add LISS if necessary. Keep in mind, it would be the maximum weight loss if you also do weight training routine as much as 4-5 times a week.

5 Easy Ways to Improve Your Health and Fitness

Do you feel less fit after the holidays? This could be because your fitness was decreases. Well, the best way is to rejuvenate your body.

How do you do?
The following 5 easy ways how to improve Your fitness and health conditions in order to be more eager to undergo activity in the new year.

1. Let's move!

Make sure you are not too much sitting all day. Although the job requires you to sit down, but you should still do routines in Your movements so that your body remains motionless.

For example, by running or walking with the short time it's been quite good for you. Little move will be much better than not at all.

This mild exercise can you do before work, during lunch break, or after coming home. Your body have a right to keep it moving

Preferably, you do not sit for more than an hour at a time, with a little light or walk it will be very useful for your long-term health.

2. Make your body Stronger with exercise

A great way to maintain the health and fitness of the body is exercise or practice. With weight training and cardio in the gym will help you get it.

Gym or fitness center is not the only place that you can count on for practice. In fact, you can get started with the exercises at home.

Do exercise of medium intensity up to high in the House, it is best to use simple tools like a dumbbell or kettlebell and bodyweight exercises such as push ups, sit ups, or pull ups.

If doing bodyweight exercises, try doing exercises that challenges such as jump squats or burpee, Or high intensity cardio workout with interval training (HIIT). For example, with a 10-second sprint, then 15 minutes walk.

3. Drink water for your body

Keep your body stays properly hydrated will keep the health and fitness of your body.

Typically, the recommendation is 2-3 liters per day. However, each person's fluid needs vary.

Well, so you are not dehydrated while working, prepare a bottle of drinking water at the work desk or anywhere around you.

Dehydration can also be intangible in hunger. Will usually be snacking in between your work. In fact, it is a sign that your body is beginning to lack of fluids.

4. Eat a healthy diet

Be sure to keep your diet balanced between fat, protein, and carbohydrates. The three macronutrients that is a source of energy to your body.

In addition to paying attention to the third of these macronutrients, be sure to eat lots of fruits and vegetables because they contain essential vitamins and minerals for the body.

Nutrients contained in fruits and vegetables will help boosting your immune system so that it can prevent You from many diseases.

5. Avoid Stress

If you want to lose weight or body toning, believe that it will not happen overnight.

A lot of things that would demonstrate its affected him like exercise, diet, rest, and your stress levels. Try to keep your mind relax and don't be too often feel depressed.

Stress can also occur in your muscles. If you constantly practicing in a gym without a break then will thus can disrupt your immune system. The solution is to take a day of rest and make sure you get quality sleep time. Your body also needs time to recover and develop.

Support with Supplementation to maintain the condition of your body

If you're eating a healthy diet, regular exercise, drink enough water, then you will get the health benefits for the long term. If the nutrients obtained from less food insufficient, you can add it through supplements multivitamin and multi mineral.

Consumption of supplements multivitamin and multimineral specifically formulated to help restore Your body fitness, improve health, and optimize your body functions