TOP 5 FITNESS TIPS THAT ARE REALLY EFFECTIVE

wake up and workout slogan on light box among sports equipment

When you search the internet for fitness tips, there are so many that will drive you crazy, but none of them are specific and practical and all of them contain the facts we already know about the healthy diet and workout routines.

What does a person need if one wants to start with a fitness? Everything starts with a right diet and right physical activity in a right time and in a right amount.

According to healthline.com:

“Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.”

“When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.”

5  SIMPLE BUT EFFECTIVE TIPS

 

  • Do your workout in the morning before the breakfast, because then your body burns the fat that is excess, not that you have eaten 2 hours before the workout.

 

  • It is recommended to drink a glass of still water before starting your morning workout to wake your body up and to prepare it for the fat burning process. Some of my clients have changed the still water to a green sugar free ice tea.

 

  • Don’t do one and the same workout every day. Giving variations and rest days to the muscles is essential to achieving your goal. Remember always that you must enjoy the workouts you are doing. Doing something against the will causes stress and prevents you from losing weight. So, your body and mind must be in a balance otherwise achieving your goal passes over rocks and stumps.

 

  • Don’t over train. It is not always good to do very many different workouts in a very long period of time. Essential is when working out, the right position of your body, the number of repetitions you must do to increase or decrese the muscle group you are working at and the duration of the workout and the rest time and other special factors that you can always ask from me, your personal trainer 24/7. 

 

  • For better fat burning and more effective results eat 30 minutes after you have finished your workouts. You can see the results in days.

In conclusion, it is recommended to hear your body and your mind and to do the things that you enjoy, then you can achieve your goals more healthily and quickly.

Therefore, it is recommended to use scientifically proven fitness supplements and to use equipment to help you to burn the fat from the problematic areas or consume the supplements  that control the hunger cravings with a vengeance and are the last little bits you need to succeed and to give your muscles some more work.

Everything needed in fitness to help you to keep yourself on track and reach your goal - a dream body.

WHY STARVATION DOES NOT HELP TO LOSE WEIGHT?

starving woman
Photo by Andrea Piacquadio from Pexels

Everyone knows that if you want to lose weight, you need to eat fewer calories than your body burns. This is the basics of the weight control.

Most adults with a healthy lifestyle understand this logic very well, but there are still those who tend to twist the truth and tend to exaggerate and starve.

You should not limit yourself excessively for healthy and permanent weight loss.

If you eat too little all the time, there is a risk of malnutrition, which results in dangerous weight loss and nutrient deficiencies, writes Hello Healthy.

Weight control basics

To prevent this, the daily caloric intake of women should not be less than 1,200 kilocalories and that of men less than 1,500 kilocalories, although the specific minimum amounts vary from person to person.

The difference between fasting and constant starvation is primarily during the period of starvation.

There is a fixed time for fasting and, if done correctly, it is not harmful to human health.

Malnutrition

 Malnutrition occurs when a person starves below the calorie minimum for weeks or even months.

A person with good nutrition has stored “fuel” in the form of fat and muscle, which he goes through for 1-3 months.

Glycogen stores, on the other hand, are depleted in as little as 1-2 days, and if they do not recover, there are problems with blood sugar levels.

After a few days of starvation, the body begins to conserve energy and its metabolism slows down.

The result is fatigue and nervousness.

When carbohydrates are low, the body uses mainly proteins and fats to gain strength.

When the body is without food for 48 hours, the brain and red blood cells suffer the most from glycogen deficiency.

Muscles and organs next suffer from severe energy deficiencies.

So body fat is not the only thing that gets hit.

Three reasons why starvation is a very bad idea (and doesn’t really help you lose weight or gain the perfect weight control):

  1. Starvation results in slow metabolism and unpleasant side effects.

When you eat below the minimum calorie minimum, you do not have enough strength for daily activities and your body learns to cope with less food due to a slower metabolism. In short, it is very tiring, irritating and apathetic. If you stop starving yourself, it will take some time before your metabolism returns.

2. Muscles and organs suffer from malnutrition.

Although the body adapts to less food, it does not mean good, because in order to survive, the body must maintain a minimum blood sugar level, which weakens the muscles and damages vital organs.

3. The risk of nutrient deficiency increases with malnutrition.

It is not possible to meet the needs of essential nutrients by eating very little. In particular, the deficiency of some nutrients depends on how one-sided this diet is and what exactly a person avoids. Although not all eaters below the minimum calorie intake can be blamed for an eating disorder, studies with anorexia give an idea of what nutrient deficiencies can result from a longer period of starvation. The main problem can be calcium, iron, zinc, vitamin D and vitamin B deficiencies. In addition, there is a dangerous electrolyte imbalance and protein deficiency.

Every body is different and if you want to lose weight, you should find the right menu for you. In any case, it is worth taking into account in advance that less is not always better, and in the long run the weight loser will do himself a disservice by starving.

According to the  National Heart, Lung and Blood Institute, a variety of reduced-calorie daily menus are provided to help make it easier for you to eat right and lose weight. 

You can get a customized Daily Food Plan by entering your age, sex, weight, height, and physical activity level. Then, choose the option: “to gradually move toward a healthier weight” to get a reduced calorie daily food plan. Your calorie needs may be more or less than the average, so check your weight regularly. If you do not see gradual weight loss, adjust the amount you are eating.

Concious physical training and fitness are the main foundation of the  healthy diet and weight control. 

For those, who can’t control their appetite after the trainings and feel fatigueness it is recommended to use the KETO BHB pills, that you can find from our online shop pushing the button below:

 

WHY LOSING WEIGHT MAKES YOU NERVOUS?

man in stress
Photo by Mental Health America (MHA) from Pexels

When you lose weight with healthy diet, nervousness is a normal sight, because the body no longer receives the same nutrients as before, and physical activity is different.

AVOID STRESS!

I don’t think it comes as a surprise when I say that stress is also one of the main reasons why many healthy diets and diet / exercise protocols don’t work.

The ever-increasing mental and physical exhaustion that characterizes stress is enough to make our workouts poor and the following healthy diet plans difficult.

In addition, stress affects many hormones in our body, such as cortisol. It is a hormone that controls, for example, the placement of fat in certain parts of the body and is also involved in influencing the amount of water in the body.

When stress occurs, cortisol secretion increases, the body retains more water, and fat burning becomes more difficult in certain parts of the body.

This, in turn, changes the visual image that faces us in the mirror. Even the tape measure and weight can be deceived. Excess water can be very confusing.

What happens is that the diet, which may have run smoothly so far, suddenly stops.

The weight does not fall, the dimensions do not decrease and the visual picture is the same week by week.

The dieter is starting to lose hope. The stress gets worse, which in turn only makes things worse.

In panic, you go even further for food or train your nose for blood. Again, things are getting worse.

The body begins to secrete even more cortisol, retain even more water, and sometimes the mirror image becomes even worse.

However, this is often the last straw, and the dieter gives up, eats the menu at the fast food restaurant and cries the pillow at night.

And again, the stress increases more and more. And overeating continues and continues. A person eats back what he lost during the diet and even more so.

As for nutrition and exercise, here are some suggestions:

1. Training should be moderate and consistent with goals and training levels. Excessive exercise can lead to overtraining and stress, even if it is not immediately felt. There are limits to the body’s ability to adapt, and if you try to develop too quickly, you may achieve the opposite result.

2. For diet plans, always find a way to enjoy your favorite foods. Don’t arbitrarily avoid foods but think rationally. I believe it was soon discovered that some foods are simply not practical choices for everyday eating with your goals in mind. This reasoning is far better than restricting any food because of some myth or prejudice.

3. Start calmly and slowly and try to integrate all changes in diet and exercise into your lifestyle. You should not feel a stressful obligation to train or follow a diet – it should be a normal part of everyday life. It should be a pleasure because you know that what you are doing is good for your body and makes you happy.

4. When dieting, keep weight loss slow and controlled. Any energy deficit is stress on the body. However, a small deficit does not cause special problems, but a large deficit is already severe hunger and the body responds accordingly.

5. Be optimistic, but also be realistic. By this I mean that you never think that you cannot, cannot or cannot. Everyone is able to get in good shape, but be realistic and realize that the more change is needed, the longer it will take. Accept the time spent, but look to the future with optimism.

The more I deal with nutrition and exercise, the more I come to the conclusion that it is the spiritual component – the feeling of well-being, the prevention of stress – that is one of the most important things at all.

You can’t expect good results in the long run if what you do irritates you. If exercise and diet are another extra stress, a distracting obligation and an uncomfortable activity, you will just burn out after a while.

There are several solutions. Many leave all the stress and responsibilities behind the gym door. Some, however, take the tension with them into the hall and direct it to move the weights. Many find even the slightest progress in further motivation. Their own success inspires them. In the mind’s eye, one sees oneself in good shape, strong and healthy. Such an optimistic view of the future is a very powerful helper. Also, try to set yourself up mentally. It’s not a shame to seek help from professionals as well. Most importantly, learn to enjoy life, because then everything else will be easier.

HOW TO LOSE 5 KG EASILY?

summerfield, woman, girl

Healthy weight loss tips

1. The first thing that needs to be addressed when dealing with the weight loss is that excess salts and water need to get out of the body in order to lose weight. 

Excess salts and water need to get out of the body. Body treatments help to remove excess fluid from the body:

  • vacuum massage
  • and pressotherapy.  

2. Review your diet and snacks.

Dramatically reduce your intake of sugars and carbohydrates in order to get the most effective results of your weight loss.. Exclude all cakes, cookies, breads, pies, pasta, white rice, porridges.

Do not eat during the month no bread at all, you can eat 1 small slice of black whole grain bread a day.

The main emphasis should be on a protein-rich breakfast: egg, yogurt, peanut butter (2 teaspoons without bread).

Eat proteins:

  • Meat: beef, chicken, sheep.
  • Fish and seafood: salmon, trout, shrimps, etc.
  • Eggs: Egg yolks are best.
  • Eat low-carbohydrate and mineral-rich vegetables: broccoli, cauliflower, spinach, tomatoes, cabbage, brussels sprouts, beets, lettuce, cucumber.

Don’t be afraid to overeat them. If you eat these vegetables cooked, with little salt and without sauces, you can eat them no matter how much, you can not eat more than 50 kcal a day.

Of the fats, consume useful fats:

  • olive oil,
  • coconut oil,
  • avocado,
  • ghee.

3. Eat 1200 – 1400 kcal per day, divided into 4-5 meals in order to get the maximum of your weight loss.

Divide the meals so that you eat 300-350 kcal for the three main meals and 100-250 kcal for the two snacks.

NB! Eating too little makes the body store food instead!

4. Make sure that there are no more than 300 kcal of carbohydrates, fats or so-called red nutrients per day.

As dairy products are included, reduce the consumption of dairy products. Eat dairy products 200 g a day, no more.

Prefer richer foods:

  • cottage cheese,
  • ricotta curd,
  • Greek yogurt.

Eat unflavoured and unsweetened products and prefer low-fat cheese (from goat’s or sheep’s milk), mozzarella.

5. Exercise and physical activity every day.

Just 2-3 times a week training is not enough to lose weight. If you want to lose weight, you need to be physically active and on a daily basis.

Walking works very well. Take at least 5 km of fast walking every day, i.e. 1 hour.

6. Recommendations for maximum weight loss

  • Drink water. If you feel an empty stomach, drink a glass of water first. Often we have a lack of fluid in our body instead of food. If you feel thirsty, you are already short of 2 hours of water. You should drink at least 2l of water a day.

Once you have started your diet, you need to be especially careful about drinking water, as fat burning releases gases that are toxic.

Therefore, it is necessary to monitor the drinking of water during weight loss, so that no toxins remain in our body.

It is best to consume clean spring water.

All kinds of blackberries and juices contain a lot of sugars and are not suitable for continuous consumption.

It is recommended to drink special flavored water in the morning, which helps to get water out of the body better.

Taste or vitamin waters make the kidneys work. Strawberries, watermelon, cucumber, celery are well suited for this purpose.

  • Dry brushing of the body also helps to remove waste products from the body.
  • Sleep enough. It is necessary to sleep at least 7 hours a night.

Preferably another small “beauty” sleep for 15-20 minutes during the day, for example around 3 pm or 6 pm-7pm before dinner.

  • Weigh yourself at least every day. Always do this at the same time in the morning when waking up before a meal.
  • Use smaller plates.
  • Keep a nutrition diary. Do this in one of the nutrition apps or take a separate notebook.

We often think we are eating healthily, but black and white reveals the truth about what and how much we actually eat.

  • Do Detox. Perform a cleansing or detox diet before doing the diet above.

Losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.