HOW MUCH TO TRAIN YOUR ABS?

HOW MUCH TO TRAIN YOUR ABS?

Yes, we all know that six pack are the new trend and everyone wants to increase core strength, but should you do abs exercises every day to accomplish that goal? Well most of the hard-core fitness freaks would tell that the more abs exercise you do, the better. For some it may be true but for some it may not.

The short answer to the first question is yes, you can train your abs every day, but I don’t think you need to train your abs every day.

As this may not be same for all because all are not same, let me first make it very clear that there are different body types with different lifestyles and different styles of diet.

KNOW YOUR ABS

Your abs engage almost all the time I your daily not just during your crunches or leg raise. You may my either twisting your body or stretching there will be some core engagement every time. Working your abs is quite different than working most of your other muscle groups. During squats, presses and curls, you progressively increase the resistance to provide a challenge for muscles to grow. Ab-specific exercises usually involve using just the weight of your torso with a relatively limited range of movement. It's unlikely that you work them hard enough that they actually need a protracted rest.

IS DIET IMPORTANT FOR ABS

To get that belly fat down, eating a diet consisting mostly of whole, unprocessed foods, such as lean protein, whole grains, fruits and vegetables is very essential. Limiting processed foods and added sugar helps prevent excess fat gain. The most important thing which I talk always is the calorie Deficit i.e. consume either that much calorie which you burn daily or a bit lesser than that if you have belly fat to reduce. 

Total-body exercise, including regular high-intensity cardio and strength training — for all your major muscle groups, not just your abs — helps burn calories and boost your metabolism. You'll build more muscle, which burns more calories at rest than does fat. A daily routine of 30 minutes workout for the major muscle groups do burn your calories and keep you fit. Keeping in mind that the calories intake are burnt. So it is not necessary that you stop to a 30 minutes workout, if u can be doing more than 30 minutes is much more beneficial. 

SO SHOULD YOU BE DOING ABS DAILY OR NOT?

For most people, working the abs three to five times per week is sufficient. Choose a variety of moves to work a range of ab muscles — not just those you see in the mirror. Effective choices include bicycle crunches, plank holds and anti-rotation exercises, says ACE Fitness. Your abs will also benefit from adding comprehensive core moves, such as bird dogs and cobras, which activate your lower and middle back as well as your abs.

 Also my personal suggestion that till you reach your definition of abs, doing abs daily would not harm you to that extend. But make sure you are not just doing abs and skipping the overall workouts. Also do keep variation is your abdominal exercises to keep tricking you brain and muscles

GENERATE YOUR DAILY CALORIE INTAKE

GENERATE YOUR DAILY CALORIE INTAKE 

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:

• your age – for example, growing children and teenagers may need more energy
• your lifestyle – for example, how active you are
• your size – your height and weight can affect how quickly you use energy

Other factors can also affect how much energy you burn. For example:

some hormones (chemicals produced by the body) – such as thyroid hormones

some medicines – such as glucocorticoids, a type of steroid used to treat inflammation

being unwell

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Other factors can also affect how much energy you burn. For example:

some hormones (chemicals produced by the body) – such as thyroid hormones

some medicines – such as glucocorticoids, a type of steroid used to treat inflammation

being unwell

5 THINGS TO EAT FOR A FLAT BELLY

 5 THINGS TO EAT FOR A FLAT BELLY

The good news today is that beating that bloated tummy, easing your digestion, and bringing back your flat belly can be achieved with a few simple food intake and lifestyle tweaks.  Switch to the following flat belly foods your clothes should fit more comfortably within just a few days. These eating rituals into your meals will help you lose weight, and you'll be on your way to meet your goals before you know it.

The best way to get a flatter stomach isn't solely on eating less—it's also by eating smarter.

Best foods for a flat stomach

1.     Apple

One of the most important tools of weight loss is feeling full. That’s why one of the great things about apples is that a large one contains five grams of fibre, which helps to keep you to feeling satisfied.

Apples contain pectin, which is a soluble fibre that prevents the occurrence of colon cancer. Apple pectin also has the ability to modulate the inflammatory response and protect against painful inflammation. And within Vitamin C abundance they boost your immune system to keep you healthy.

Apples have been shown to significantly reduce visceral belly fat in overweight individuals with zero side effects. The polyphenols in apples also play an important role in the metabolism of all types of body fat.

2.     Watermelon 

Watermelon contains significant amounts of a few micronutrients, including vitamins A and C and potassium. A 1-cup serving nets you 17 percent of the Daily Value (DV) of vitamin A, which is important for eye health and immune function. The mineral helps the nerves and muscles function properly and is critical for maintaining fluid balance in the body.Water melon nutritional benefits is that; it is a major fluid food that can help you get enough water -- an essential nutrient -- in your diet. The fruit is 91 percent water, which means each cup of fruit you eat provides almost a cup of liquid.Water melon being low in energy density are perfect for helping you lose belly fat, because they provide fewer calories in a larger volume of food, which helps you feel more satisfied, so you eat less.

3.     Almonds

Eating almonds in place of junk food may help get rid of unwanted abdominal fat and help flatten your stomach. Losing weight means you’ll automatically shed body fat, which is beneficial when you’re trying to achieve or maintain a flat tummy. If you can add almonds to your diet while cutting other foods to create an energy deficit of 500 calories daily, you’ll experience a weight-loss rate of about 1 pound weekly.

The high protein content of almonds is beneficial when you’re trying to shed belly fat. Although almonds are not a low-calorie food, they can provide you with several health benefits when eaten in the recommended portion. Thus Adding them in your diet will target weight loss and help reduce abdominal fat.

  4. Berries

Strawberries, raspberries, blueberries, blackberries… These fruits might be tiny, but they are packed with power. Berries add a touch of summer to your cooking and are simply irresistible and delicious. But more than that, they provide you with plenty of nutrients and can help you get the figure you always wanted.

They are also lower in calories, so if you want to lose weight and are looking for a low-carb post-workout snack fresh strawberries. 

Berries are filled with fiber which keeps you feeling full longer and allows your blood sugar to rise slightly and slowly. This helps to avoid blood sugar peaks and thus puts an end to awful cravings

5. YOGURT

Yogurt can be a great addition to a balanced diet that can ultimately help you lose weight. Yogurt is high in protein (some varieties higher than others) and can be low in fat, but it is still a good source of energy and can keep you full and satisfied

The fermented dairy product also contains probiotics that help foster a healthy gut, which research shows can encourage weight loss and fat loss.

Although fat can help you feel full and satiated, it also adds extra calories. "If you're trying to control your calorie intake for weight loss, opt for low-fat or non-fat yogurts

But make sure are keenly checking the labels as manufacturers have a knack for sneaking as much sugar and artificial ingredients into yogurt pots and bottles.

Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood

Best 6 Metabolism-Boosting Foods to burn Fat

Best 6 Metabolism-Boosting Foods to burn Fat

More than 50 % of ourselves struggle with weight loss and weight management. Therefore, it is very important to know what metabolism means and how it influences our daily nutrient intake.

What is Metabolism?

Metabolism is a complex biochemical process during which your body extracts calories from the consumed food, combines it with oxygen and produces energy. This energy is then used by the body to sustain itself and carry out various functions like blood circulation, breathing, digestion, maintaining hormonal balance, growth and repair of cells.  In Simple put, metabolism is what provides fuel for our body in order to various activities or daily movements.

The metabolic rate differs from person to person. Some may manage to burn lesser calories as compared to others.  Now those who are lean with muscles tend to have higher metabolism and end up burning more calories, even when at rest. Age and sex also play a vital role in determining your metabolic rate. All this factor will depend on your age, your body type or your diet lifestyle. On an average, a person's metabolism declines between 5% and 10% per decade.

Here are the top foods list that can put up your metabolism: -

1.              Eggs

Protein-rich food and one of the top are among options for boosting metabolism.

A medium/large chicken egg (50-gram) provides approximately 70 calories (290 kJ) of food energy and 6 g of protein.) making them an ideal choice for people who want to speed up their metabolism.,

Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).

According to some research, people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.

2.            Flax seeds 

Flax seeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flax seeds a “functional food,” which means that people eat them for their health benefits. Eating flax seeds could help boost metabolism & helps in improvement with diabetes, obesity, and cardiovascular disease.

Eating flax seeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.

Consumption of more than 30 g of flax seed daily for more than 12 weeks reduces body weight, body mass index (BMI), and waist circumference for persons with a BMI greater than 27, also it helps in reductions in blood pressure. 

3.              Coffee

Coffee can help people feel less tired and increase energy levels (That’s because it contains a stimulant called caffeine — the most commonly consumed psychoactive substance in the world.

In fact, six different studies found that people who consume at least 270 mg of caffeine daily, or the equivalent of about three cups of coffee, burn an extra 100 calories per day

The caffeine found in coffee may help boost the amount of calories and fat your body burns. However, its effects may vary by individual.

4.              Tea

Teas have a type of flavonoid called catechins that may boost metabolism and help your body break down fats more quickly. And the caffeine in many teas increases your energy use, causing your body to burn more calories. These two compounds probably work best together for weight loss.

The combination of caffeine and catechins found in tea may help your body burn slightly more calories and fat each day

5.              Fish

Fish are full of Omega-3 fatty acids, and these are a family of fats that’s essential for human health. These fatty acid helps in betterment heart and brain health, a reduced risk of depression and even better skin health

may help you lose weight is by increasing your metabolism.

Eating fish helps increase your metabolism boosting your metabolic rate, Fish like salmon, tuna, sardines, mackerel and trout, are excellent sources for omega-3. 

Even if fish oil omega-3s don’t help some people lose weight, they may still help them build muscle and lose body fat.

Sometimes your weight on the scale can be misleading. It may remain the same even if you’re gaining muscle and losing fat.

6.              Dark chocolate

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Dark chocolate is loaded with monounsaturated fatty acids (MUFAs), which are plant-based fats that will boost your metabolism and help you burn calories and fat. They can also help lower your cravings for other sweet or salty snacks

Dark chocolate also contains certain compounds, such as polyphenols and theobromine, that may lower levels of low-density lipoprotein (LDL) cholesterol in the body and increase levels of high-density lipoprotein (HDL) cholesterol. Doctors often refer to LDL cholesterol as “bad cholesterol” and HDL cholesterol as “good cholesterol.”

Other tips to boost metabolism

Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:

Drinking water

Water can be great to keep up your metabolism too. Estimates vary, but, on average, each person uses about 80-100 gallons of water per day, for indoor home uses.

Sleep

Getting enough sleep is essential for metabolism and overall health. An average sleep for 7 to 9 hours a night is consider to be best to keep that metabolism up.

Strength and resistance training

Lifting weights regularly allows people to gain and retain muscle mass and to burn fat. The Physical Activity Guidelines for Americans recommend that adults should perform strengthening exercises 2 or more days each week.

Concluding that many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight.

For optimum results, eat these foods as part of a balanced diet.

Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.