If you are looking to lose weight, it's going to take more than just exercising to make it happen. It will also good eating habits and in this blog, I will talk about 10 foods that are sure to keep that metabolism burning and fat away from the body.
Beans: Beans are very high in fiber, which will help you stay full and therefore eat less. However, this is a special high fiber food. Studies show that beans can increase the hormone, cholesystokinin, which acts as an appetite suppressant. So, try adding beans to your salad or have a hearty soup rich in legumes.
Milk: There's a reason why milk "does a body good". Milk contains calcium which normally acts as a metabolism booster. Having 1200-1300 mg of calcium/day will not only keep your bones strong, but also keeps your body burning fat.
Green Tea: This tea has a powerful antioxidant called catechins (specifically EGCG), that will boost you metabolism and burn fat. EGCG not only speeds metabolism, but studies show that it can actually lower LDL cholesterol, which is the bad cholesterol.
Whole Grain Cereal: These types of cereals are both high in fiber and complex carbohydrates, which can keep you full and keep insulin levels low. By keeping insulin levels low, your body will keep away from potential food cravings, which is usually the main culprit for overeating and ultimately, weight gain.
Grapefruit: This is one of the few fruits that can help you curb your appetite. Studies show that having grapefruit as a part of a diet can help you lose weight. There is a phyto-chemical compound in there that can help keep insulin levels low. Low insulin levels will allow the body to convert calories into energy, which is a plus.
Jalapeno/Habanero Peppers: These intensely hot peppers contain a chemical, called capsaicin, which speeds your metabolism, not to mention provide its bold flavor. You can add this pepper on sauces or other cooking recipes, to give you that extra kick.
Lean Beef: Beef is high in protein and also has a special amino acid, leucine, which studies show help lose weight and burn fat. High protein foods take a while to digest. Therefore, the body is going to burn extra calories to complete this process. Just make sure it's LEAN. Any cuts ending in "loin" or "round" have the least fat. If your making burgers, go for ground sirloin instead of chuck.
Nuts: These tasty snacks are loaded with good nutrients. Different nuts have different types of nutrients. All contain unsaturated healthy fats, and high fiber, which both will curb appetite. Walnuts contains omega 3 fatty acids which is great for recovery and brain function. Pecans and Almonds can help reduce risks of heart disease. Although they are beneficial, they are also loaded with calories. One ounce (small handful) is all you need to reap the benefits, and go for the unsalted version too.
Salmon/Tuna: These two particular fish can help lower the levels of a hormone called leptin, which will allow the body to burn more calories, according to a recent study. High leptin levels are correlated with low calorie burn. They also have Omega 3 fatty acids, which lowers risk of heart disease, maintain healthy brain function, and enhance muscle recovery.
Tofu: This food has many benefits. For one, it contains calcium which keeps bones strong and metabolism high. It's also low in fat and pretty high in protein, which will fill you up. Most importantly, it has a compound called isoflavones which is proven to lower risks of breast and prostate cancer, heart disease, and osteoporosis. You can add tofu in soups, salads, etc. It's usually bland, but little seasoning will do the trick.
There are many foods that can help you burn fat. Key things to always remember, high metabolism and low insulin levels. Wholesome high fiber foods as well as protein rich foods keep insulin levels low and calories constantly burning. If you keep that in mind, stay hydrated and keep exercising, you are sure to not only lose weight, but keep it off. GET FIT!!
Tuesday, July 20, 2010
Thursday, July 1, 2010
Dynamic Stretching vs. Static Stretching
I'm sure you know that it is important to stretch as a part of your workout. Some people say it's better to stretch before your workout and some say it's better to stretch after a workout. I believe it's important to stretch before and after your workout. However, there are different types of stretches and some types can hinder performance in your workout. What I will talk about are two types of stretching techniques, dynamic stretching and static stretching. There are branches below these two types, but we'll just talk about these for now.
Dynamic Stretching (DS) techniques is used primarily prior to a sporting regimen or event, since performance is very important, but it is effective in any regimen. When working out, it's important to perform well in order to get effective results. DS is performed prior to your workout and involves using the movement of whatever the workout entails as part of the stretching. For example, if you're a runner some common DS techniques are high knees, light front and side leg swings, and heel kicks. If you're a tennis player, a common technique would be a light lateral shuffle from one side to the other. For regimens or sports that involve upper body movement, you can take a light band and perform the movement that you would be using in your workout. If you're a baseball player, use the band to simulate the swing of the bat or a throw. If you're lifting weights and you're doing a chest workout, use the band and perform a couple of chest flies. I personally consider DS techniques as an activator for your muscle. It will wake up those certain muscles and get them ready to perform. Studies show that this method is a great way to stretch them without hindering performance.
Static Stretching (SS) techniques are performed after your training regimen. This is the technique that we all consider as the "normal stretch", that we see all the time. It's done by stretching that particular muscle to a point of tension and holding that position for a period of time, which is usually 15 to 20 seconds. The reason why SS is not a good idea to do before your workout is because this technique can hinder performance. Studies show that holding a stretch to the point of tension for a period of time can apply too much stress in the area and tire the muscle. Although SS is a fantastic way to increase and maintain flexibility, it's not the wisest technique to perform before a workout, especially if the workout involves competition. Yoga is a perfect example of SS. The muscles are over stretched for a period of time. If any of you take yoga, do you notice that the muscles feel a bit tired, after class is over?? It should feel tired. The muscles stretch to the point of exhaustion. So, it's not a good idea to workout, like running, after a yoga class. You will definitely notice a difference in your performance.
Dynamic and Static stretching techniques are both very important in achieving great performance and maintain flexibility. Just make sure that it's done in the correct order. If done correctly, you will get great results and minimize risk of injury. If you have any questions, feel free to ask me on my facebook page. Simply go to my website www.getfitwithshadi.com and click on the facebook icon, on the bottom of my home page. Hope this blog helps and remember to GET FIT!!!
Dynamic Stretching (DS) techniques is used primarily prior to a sporting regimen or event, since performance is very important, but it is effective in any regimen. When working out, it's important to perform well in order to get effective results. DS is performed prior to your workout and involves using the movement of whatever the workout entails as part of the stretching. For example, if you're a runner some common DS techniques are high knees, light front and side leg swings, and heel kicks. If you're a tennis player, a common technique would be a light lateral shuffle from one side to the other. For regimens or sports that involve upper body movement, you can take a light band and perform the movement that you would be using in your workout. If you're a baseball player, use the band to simulate the swing of the bat or a throw. If you're lifting weights and you're doing a chest workout, use the band and perform a couple of chest flies. I personally consider DS techniques as an activator for your muscle. It will wake up those certain muscles and get them ready to perform. Studies show that this method is a great way to stretch them without hindering performance.
Static Stretching (SS) techniques are performed after your training regimen. This is the technique that we all consider as the "normal stretch", that we see all the time. It's done by stretching that particular muscle to a point of tension and holding that position for a period of time, which is usually 15 to 20 seconds. The reason why SS is not a good idea to do before your workout is because this technique can hinder performance. Studies show that holding a stretch to the point of tension for a period of time can apply too much stress in the area and tire the muscle. Although SS is a fantastic way to increase and maintain flexibility, it's not the wisest technique to perform before a workout, especially if the workout involves competition. Yoga is a perfect example of SS. The muscles are over stretched for a period of time. If any of you take yoga, do you notice that the muscles feel a bit tired, after class is over?? It should feel tired. The muscles stretch to the point of exhaustion. So, it's not a good idea to workout, like running, after a yoga class. You will definitely notice a difference in your performance.
Dynamic and Static stretching techniques are both very important in achieving great performance and maintain flexibility. Just make sure that it's done in the correct order. If done correctly, you will get great results and minimize risk of injury. If you have any questions, feel free to ask me on my facebook page. Simply go to my website www.getfitwithshadi.com and click on the facebook icon, on the bottom of my home page. Hope this blog helps and remember to GET FIT!!!
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