Category Archives for "Tips"
No matter when or where you start, establishing a plan to get into shape is no easy feat. With a nearly endless amount of “fitness” knowledge online and in magazines, it’s very easy to become quickly overwhelmed. Worse yet, many don’t even take action because they just don’t know where to start.
However, as you know, exercising on a regular basis, even in your forties is one of the best things you can do to improve your overall health.
Interested in just a diet?
Check out ASCVS’s Top Picks to Trim
Research has shown that exercising as a middle aged or later stage in life can be beneficial; even if you haven’t trained for decades.
Other less modifiable individual factors can predict initiation and maintenance of physical activity. For instance, a better physical and mental health, cognitive functioning, lower age, and higher baseline physical activity are associated with maintenance of physical activities (Koeneman et al. 2011; van Stralen et al. 2010). Of the individual factors investigated, the most consistent predictor of physical activity (this differs from sports participation) initiation and long-term maintenance is self-efficacy (French 2013; Koeneman et al. 2011; van Stralen et al. 2010).
One of the many reasons diet and exercise programs often fail is because they are too complicated to follow on a regular basis.
You’re busy. You have responsibilities. You don’t have time to spend hours cooking a healthy meal or searching for those supplements and ingredients that you barely can pronounce. An expensive gym membership that’s 30 minutes away from home? That won’t work either.
The best way to get in shape in your forties is by leveraging the power of bodyweight exercises. With literally dozens of exercises to choose from, you’ll never run out of variety, you don’t need any expensive equipment, and you can get a sweat in no matter where you are.
Push-ups: They are one of the best exercises for overall body strength. Start your day with a few pushups to get you going on the right foot. If you can’t do a traditional push-up, feel free to use your knee for balance and knock out as many assisted push-ups as you can.
Squats: If you want to ‘feel the burn’ later in the day, do a couple of sets on leg day. Squats are one of the most effective bodyweight exercises that incorporate all major muscle groups to get the blood pumping.
Planks: If you want to strengthen your abs, holding yourself in the plank position for 10-20 seconds is a great way to push yourself to your limits. These will make you sweat.
Lunges: Lunges are a fantastic bodyweight exercise that will help you strengthen and tone your legs as well as improve your overall core strength. Lunges can be hard on your knees, so avoid them if you have knee pain.
Jumping Jacks: Last but not least, if you’re looking for a great exercise to get your heart racing, knock out a few jumping jacks throughout the day to work up a sweat! Even just a few sets throughout the day will add up over time and help increase your fitness level.
No matter how old you are or where you’re coming from, it’s never too late to start taking fitness seriously. Whether you just turned 40 or are nearing the big 5-0 this will work. Incorporating body weight exercises into your everyday life is one of the best decisions you can make. Some of the healthiest people in the world didn’t start exercising and eating right until well into their 50’s or 60’s, giving you plenty of time to catch up.
Age is just a number, don’t let it slow you down from being in the best shape of your life.
One word of caution for older individuals is to invest in a heart rate monitor. Maintaining the proper heart rate zone because much more important over the years. You simply cannot gauge your health properly later on in life without taking precautions. The average heart rate zones are listed below:
The science is clear that those who exercise on a regular basis are significantly less likely to develop a whole range of conditions. Or diseases such as obesity, stroke, heart attack and more. Unfortunately, most fitness and health magazines and programs today focus exclusively on the 50 and under crowd, which leaves those over 50 to fend for themselves.
If you’re over 50 and are looking to get back into shape or take your fitness to the next level, how you approach exercising can make all the difference in the results you see. You can’t just follow the latest health magazine designed for 20-year-olds and expect for your body to respond positively.
Maybe you used to play sports in high school or college. Or you slowly got away from staying active as you got older. Maybe you’ve never been the one to make fitness a priority.
Regardless of where you find yourself today, the good news is, committing to your health and overall fitness can have incredible benefits no matter how ‘”old” you might be. Whether you’ve failed in the past or want to improve your overall health, getting started today is the most critical step.
If you find yourself over 50 and are just beginning to start exercising, it’s important you choose the right plan to help reduce potential injury and make the most progress. One of the best ways to quickly get in shape is by utilizing the power of calisthenics.
With calisthenics, you won’t need to buy a gym membership or hire some expensive trainer, and best of all, the exercises are incredibly easy to learn. As you likely know, the older you get, the more important it is to avoid injuries. Because calisthenics are low impact and reduce shock to the joints, they’re the perfect exercise for males over 50.
Pushups: Each morning do a few pushups to help get your body moving and your blood flowing. If you can’t do a full pushup, you can use your knees to perform an assisted push up. Work to improve the number of repetitions over time.
Crunches: Again, a straightforward and simple exercise that will really get your heart pumping. Lie on the ground and curl forward. Perform as many crunches as you can without overextending yourself to avoid back injury.
Jumping Jacks: While best suited for those who don’t have knee problems, jumping jacks are an incredibly quick way to work up a sweat. Even just doing a few sets of 10-15 jumping jacks a day will make a huge difference in your overall health and wellness.
Most people, especially those over 50, use a wide variety of excuses as to why they can’t exercise. “I don’t have time.” “I don’t have a gym membership.” “I don’t know what to do.” Guess what? Calisthenics provides an incredibly easy and simple way to get in shape. It does not matter what age or access to a gym.
If you want to finally change your life for the better, start now. Embrace exercise on a regular basis, give calisthenics a try.
Most women over 40 notice it’s easier for them to gain weight than to lose it. Certain foods that you have enjoyed all your life now are now your worst enemy. Beginning at the age of 30, women start to lose 1/2% of their muscle mass. Our muscles are vital when it comes to burning calories especially at rest.
As we get older, our lives become complicated with either work, children, aging parents, etc. This leaves less time to be physically active throughout the day and acknowledge what we’re eating. Forty is a turning point for many women. Your body starts to go through changes including menopause, higher blood pressure, muscle fiber loss, unwanted weight gain, and bone loss.
If you remain inactive, these negative health issues will only intensify. Incorporating weight training into your health regime will strengthen the bones, reduce body fat, tone muscles, combat mood swings, low energy, and insomnia.
By 40 years old, the metabolism slows dramatically making it even harder to lose weight. Studies have proven that being less active and losing muscle mass are the main factors why your metabolism slows with age. Everything else has a minor effect compared to these two factors. The good news is there are ways you can fix this through muscle-building exercise after 40 to boost metabolism.
When you were in your 20’s and 30’s, losing weight was easy merely walking or doing normal daily activities. However, in your 40’s weight loss takes smarter planning. To slim down, you need three types of exercises to stay healthy and get toned. Stretching, strength training, and cardio exercise must be a part of your weekly program. Strength training for at least 30 minutes twice a week will help you build more muscle to in-turn burn calories.
After resistance training, your muscle tissue will break down and heal over the next few days. Your body requires extra energy to rebuild these tissues upping your calorie burn by 7% at rest. Compound movements such as lunges, planks, and squats engage multiple muscles at the same time. Every pound of muscle uses six calories a day, while two pounds of fat uses two calories.
Cardiovascular exercise is critical when it comes to losing weight. Adding interval training to your workout will speed up your metabolism even more. Alternating with low-intensity cardio and sprints jump starts fat burning, strengthens endurance, increases aerobic capacity, and blasts calories. High-intensity interval training (HIIT) will help prevent a slowing metabolism after 40. The beauty of HIIT is that it continues to burn calorie long after you’ve finished your workout routine and is called the afterburn effect.
You can tell a person’s age by their flexibility. Stretching regularly can reverse the loss of elasticity. Before and after your workout routine you should perform stretches to prevent injury and decrease post-workout soreness. Consider using a foam roller which many athletes and fitness enthusiasts swear by. Foam rollers give you the same benefits of a massage therapist without the expensive cost. Here are six benefits a foam roller will have a positive impact on your fitness regimen.
Something unusual happens when you start to get strong. You begin to feel empowered in other areas of your life. Women over 40 have a higher risk of experiencing low self-esteem, and a sense of feeling incapable. The rush of endorphins you get from exercising will help you feel more confident while giving you a sharp mind and body. Not only are our muscles important for movement, but they are also responsible for our body position, maintenance of posture, and supporting us. A strong body will keep you injury free and protect your joints. Having a healthy metabolism helps you fight severe illnesses and diseases as you age. Having a solid workout plan is a proven way to combat the most significant cause of death in females, heart disease.
Eating a healthy diet full of vital nutrients will help you get the body you deserve. Immediately after exercise, your muscles are receptive to amino acids necessary to rebuild and repair. Tissue also breaks down as you sleep, so it’s vital to refuel in the morning properly. Lean protein and the right carbohydrates will help you recover while losing weight. Protein is the building block in building lean muscle mass.
Women over 40 should aim for 20 grams during each meal. You can get 20 grams of protein at breakfast eating yogurt with mixed berries or almonds. Or, 1 cup of lentils and three whole eggs. Beans are full of soluble fiber and will lower insulin, help you fell fuller longer, and store less fat. Vegetables have protein including asparagus, spinach, and broccoli. Avoid red meat as it is known to speed muscle loss and stunt muscle-protein synthesis.
Your body will burn more calories if it stays hydrated throughout the day. Drinking at least eight cups of ice water every day will bring your body temperature back to normal and burn more calories. Your work and eating habits affect how you sleep. It’s hard to lose weight and keep it off if you’re not getting enough rest. During the day, steer clear of coffee and sugary drinks. At night, avoid the television and other electronics at least 30 minutes before bedtime.
When you’re in your 40’s, this isn’t the time to experiment with fad diets. It’s essential that you plan for long-term health and well-being. You should speak with your healthcare provider during an annual check-up on what is the proper exercise after 40 to boost metabolism. They may also advise you to stop taking certain medications to decrease your risk of disease and help you lose weight.
Each day thousands of people all around the world decide that it is too late to get in shape and turn their life around. They have endless lists of excuses that hold them back. It’s a shame because the reality is for every person who believes it’s too late, another person is putting in the work to make it happen.
Luckily, you know you have the power to get into shape no matter where you’re starting. Most Americans are trying to get fit over the age of 40, it slows you down. You know you can work to improve your life through increased fitness. Even if you end up with uneven abs 😉
The question is: how to start exercising when you are out of shape?
Discover how I Did It
Maybe it’s been years since you’ve gone to the gym or gone for a run. Perhaps you used to love going on hikes, but life slowly got in the way. The reality is, you are who you are today because of your past actions, but what you do from today forward can shape the rest of your life. Self determination is the key ingredient to the recipe for good habits.
Before you begin following any exercise plan, it’s always helpful to focus on your “why.” Why do you want to lose weight? Why do you want to start exercising again? Being crystal clear on your goals will help you navigate the inevitable challenges of changing your behavior and give you the edge to push through when you feel like giving up.
If you’re looking to finally get back into shape or begin exercising seriously for the first time, it’s crucial you be honest with where you’re at. Don’t set a goal of running two marathons next month if you’ve never successfully run around the block. Be realistic in where you’re starting from, so you can develop and follow the plan that is right for you.
Right now, the important thing is to decide, yes decide, that you are going to commit to getting into the best shape of your life. It won’t be easy, there will be ups and downs, but making that commitment is the first step into getting back into shape and taking control of your health.
If you want to know how to start exercising when you are out of shape, let’s look at where to start taking action.
Unlock The Intermittent Fasting 101 - Guide To Trim by simply sharing or tweeting by clicking one of the buttons below
Now that you’ve decided to make exercise a priority in your life, that’s step 1. The next step is deciding on a plan that will work for you. One of the most effective ways to build the habit of exercise is by using bodyweight exercises to kickstart your goal.
It’s likely your motivation is very high right now, which is excellent, but you want to build a plan that will last even when your motivation begins to disappear. Trust us when we say, starting small is the best way to start exercising after a long time.
One of the most common mistakes people make when starting a new exercise routine is trying to do too much too soon. Instead of taking a long-term approach, it’s easy to fall into the trap of wanting results now and taking extreme measures to get there. However, if you’re looking to lose weight sustainably and effectively, it’s best to start small and work your way up over time.
For example, if you’ve never consistently done push-ups before, slow down. It would likely be a mistake to commit to doing one thousand push-ups a day. If you find yourself exhausted after a walk to the park slow down. You probably won’t want to do hundreds of jumping jacks right away.
Taking things slow with your new exercise routine will help you build momentum and form those helpful, positive habits for good. Even taking the step to shop for some actual exercise outfit will be a step in the right direction.
For starters, begin with bodyweight exercises that aren’t too challenging but that require some effort. For you, that might be doing ten push-ups in the morning or at night. Maybe that means doing 50 sit-ups when you wake up.
The key ingredient of a successful exercise routine is ensuring you do some form of exercise on a regular basis and find a method that works for you.
Now that you’ve developed an exercise routine that you feel comfortable with, it is time to make any tweaks to your diet which can help you lose weight and get back in shape quickly!
Again, one of the biggest mistakes most people make is trying to do too much too quickly. The foods we eat on a regular basis are habits, and trying to change our habits overnight is only setting yourself up for failure.
While it is true that a good diet can help you reverse obesity and give you more energy; not all are equal. You want to ensure the changes you make are sustainable with something that fits your lifestyle.
First and foremost, one of the most effective tweaks you can make to your diet is cutting liquid calories. If you can’t cut liquid calories like juice out of your food thoroughly you still have options. Try reducing your consumption of soda as those empty calories can add up!
Secondly, working to improve the quality of the food you eat will make a difference on your waistline and overall energy levels. When possible, try to consume whole foods and avoid processed foods full of chemicals. When starting out, see if you can eat only whole and organic foods for lunch and build momentum from there.
Lastly, remember that as with exercise, aiming for perfection with your diet is unrealistic. You won’t always eat right but striving for just a small improvement each day will add up.
We’ve laid out how to start exercising when you are out of shape. When it comes to taking your diet and exercise routine seriously stay in the present. There is no better time than now to start and change your life forever. Even if you’ve tried and failed in the past, there is entirely no excuse for you not to act now. Stand up for yourself and your future and get back on track today.
As the old saying goes, “The best time to plant a tree was yesterday. The next best time is now.” Stop letting your excuses and limiting beliefs hold you back. Take one small step to improve your health and your life. You have everything you need to succeed.
Looking to become a healthier and happier you? You already know that working towards your ideal weight, eating clean, and exercising consistently will help you reach your goals. However, did you know that glowing skin is one of the best indicators of your overall health?
Yes, you read that right, all those hours you spend on your skincare routine and eating healthy foods can make a drastic difference in the quality of your life. The healthier your skin, the better equipped you are to handle the ups and downs of everyday life.
So what exactly is the secret to promoting healthy skin? It all starts with what you cook in the kitchen. We’ve known for years from research that nutrition is a vital resource for determining skin health and vice versa:
It is widely accepted that caloric restriction (CR), without malnutrition, delays the onset of aging and extends lifespan in diverse animal models including yeast, worms, flies, and laboratory rodents.117Although the underlying mechanisms remain still unknown, some explanations such as alterations of hormone metabolism, hormone-related cellular signaling, oxidation status, DNA repair, apoptosis, and oncogene expression, have been postulated.
There are plenty of ways to improve the quality of your skin including having a regular skin care routine, not smoking, exercising on a regular basis, and reducing your exposure to stress. While all of those methods are important, if you’re looking to improve the quality of your skin, it only makes sense to follow the leading diet for glowing skin – The Three Week Diet.
Healthy skin starts and ends in the kitchen!
Following the Three Week Diet won’t just help you get into the best shape of your life it affects more. The diet is also an incredibly useful regime for glowing skin in just three days. Not only will you have more energy than you’ve ever had before. A proper guide will have you blown away when you look and feel like an entirely new person.
The nutrition plan consists of the most useful tools and strategies for weight loss, leveraging the power of intermittent fasting, reasonable carb restriction, and eating foods that will make your skin glow! Not to mention, with a focus on proper hydration throughout the day, you’ll look and feel amazing in as little as three days.
Unlike some other diets that promise the world and fail to deliver, let’s dive into exactly why the ASCVS choice of fasting technique is the absolute best diet for glowing skin in three days.
When it comes to the health of your skin, consistent color is a telltale sign that your body is getting enough rest. While the diet will push you physically and mentally, it also places a heavy emphasis on ensuring your body has the time and space to recover.
Getting enough sleep is one of the most effective ways to improve your overall health and the quality of your skin. Trust us, when we say that after one workout, you’ll be wanting to put down your phone.
While adequate sleep will help give your skin a consistent color. The foods you eat on the diet plan will help improve your skin’s smooth texture as well. Your gut plays a huge role in how your skin reacts to the stresses of everyday life. Eating healthy unprocessed foods puts your body in the best position to succeed.
Healthy eating will also increase your immune system’s ability to handle stress, congestion, and standard acne breakouts. When paired with high-quality sleep, healthy food can make a difference in the overall glow of your skin.
Another compelling benefit of a short-term fasting based nutrition plan is that when successfully followed; you’ll begin to improve your good habits in every area of your life. Looking and feeling great after eating right and hitting the gym will inevitably make sure you invest more time in your work, appearance, and relationships.
Having healthy and glowing skin is a beautiful benefit of taking your health seriously. Not only will you feel better throughout the day by following a low-calorie diet similar to Keto. With the proper guide, you’ll quickly notice virtually every area of your life improve in unexpected ways.
You’ll feel more confident. Undoubtedly without as many distractions, you’ll have more focus. Most importantly. you’ll feel good when you look in the mirror. You might even have the courage to ask for that raise. Last but not least, your friends and family will notice the “glow.”
Ultimately, the momentum you build in the kitchen and the gym will seep into other areas of your life. Your good habits will carry over into your skincare routine, stress management. All combined will give you the confidence to show your best self to the world each day.
If you’re looking to lose weight, improve your health, and be happy in your skin, the 21 day fast is the best diet for skin glow.
At ASCVS, we strive to do our best to cover topics that we feel with benefit your overall wellbeing. With that being said we hope you enjoyed this content! Check out a few more of our favorites below:
Founded in 2000, CrossFit has quickly become one of the most popular and well-known exercise communities in the world. For the thousands who choose the CrossFit way, it’s not just a matter of exercise and routines; it’s literally a way of life.
Attracting competitors and go-getters from all around the globe, CrossFit demands you be at your best. Regardless of your background, or your athletic ability, CrossFit pushes you to your limits both physically and mentally. For those looking to compete with the best of the best, what you eat matters. Your diet can often be the difference between raising your hand in victory or coming just short of your goals.
One of the many challenges of CrossFit is finding the optimal balance of exercise and diet that allows one to compete at their highest level. At ASCVS, we understand most people get into this type of training because it is less about brawny dudes in the gym and more about community, health and functional fitness, The biggest obstacle is what nutrition plan to follow. At the end the best diet for Crossfit weight loss is a personal choice, CrossFit doesn’t NEED to be paired with any particular diet. Just like good table wine, it does have it’s natural fit though.
When it comes to weight loss or “cutting,” it’s imperative you find the perfect plan for you. While everyone is obviously different, the short term but quick loss results like paleo and 30 days restricted calorie deficits are two of the most popular diets for CrossFit athletes to lose weight safely and sustainably.
Why is the diet so popular among CrossFit athletes around the world? For one, the 21-day diet utilities the incredibly effective concept of intermittent fasting as well as shares the absolute best foods for optimal energy and overall health. Best yet, the program ASCVS suggests provides precisely what to eat so there’s no guesswork involved.
Here’s a brief overview of what a proper nutrition chart should look like for the average Crossfit athlete:
|GRAMS per day|
|GRAMS per meal|
|CALORIES per day|
|CALORIES per meal|
|GRAMS per day|
|GRAMS per meal|
|CALORIES per day|
|CALORIES per meal|
Most CrossFit athletes know the importance of eating healthy, but it’s rare to find the perfect meal plan specifically for the CrossFit way of way of life, which is why the Three Week Diet is so popular among current athletes across the globe.
Because a good plan gives you the exact meal plan you should consume for optimal weight loss and minimal strength loss, you’ll know exactly what to eat for each meal of the day. No more wasting time searching for random recipes online. Follow the laid-out plan, and you’ll be on track to lose weight and maintain strength!
Best of all, the 3WD is flexible, meaning you won’t be stuck eating just plain chicken three meals a day, you’ll actually enjoy what you eat! Though following the meal plan to a T won’t always be easy, the results will quickly speak for themselves, and you’ll be well on your way to crushing the CrossFit competition.
So what exactly makes the Three Week Diet the best diet for CrossFit weight loss?
First and foremost, the diet is designed to be incredibly easy to follow. There are no elaborate dishes that require hours of prep time. There’s no long list of foods you barely can pronounce. It is simple and straight to the point.
Secondly, a properly planned eating routine works to ensure you are consuming just the right amount of fats and carbs to promote optimal strength while also allowing you to cut back on your weight. Throughout the program, you will also learn how to effectively consume the most effective macro and micronutrient ratios depending on your specific body type. You’ll also learn how to consume the right amount of protein daily to help you build strength while staying lean.
Consistency is widely known as the largest factor to improve energy significantly and help you keep your diet on track. Ultimately, the essential part of working with any diet is ensuring you can sustain a new way of life over a long period. Anyone can follow an extreme diet for a few days and “lose 10 lbs”, but that won’t help you in the long run.
One of the reasons our diet is effective is because it’s based on what actually works. You’re already committed to putting in the work physically, so following a plan that helps you with the rest is an absolute no-brainer.
With literally hundreds of diets to choose from, you could technically try and test each plan personally and see which brings you the best results.
Alternatively, you can give one of the most effective CrossFit diets a try, risk-free.
Imagine knowing exactly what to eat to give you more energy than you ever thought possible. Imagine knowing exactly what is needed to take your CrossFit performance to the next level. Our fasting method was designed to transform you into your best.
Whether you’re just beginning to get into CrossFit or are looking to take your personal bests to the next level, leveraging the power of intermittent fasting, carb restriction, and adequate rest with one of the best nutrition plans on the market is arguably the best choice you can make for your CrossFit performance.
Most Americans have heard of DM type 2; it’s in the news every day as one of the bigger killers in America. Prediabetes, it’s evil younger brother is the root focus we should all have our eyes on. Pre-diabetes is quickly becoming much more of a problem with over 86 million Americans (mostly over 65) who have it and are unaware. The CDC says that around 25% of individuals who are prediabetic will develop type 2 diabetes mellitus within five years. That means the 86 million people who are pre-diabetic, 17% of those people will have type two diabetes. So can Prediabetes Be Reversed Permanently? It is evident to us why this is a favorite question, even if you aren’t diagnosed. Also, check out my own personal diabetes success stories for a little motivation!
Insulin and other related materials and services for DM will cost you between 200-500 dollars a month. To maintain, it’s an expensive avoidable illness for most people.
“Prediabetes means that your blood sugar level is higher than normal but not yet high enough to be type 2 diabetes. Without lifestyle changes, people with prediabetes are very likely to progress to type 2 diabetes. If you have prediabetes, the long-term damage of diabetes — especially to your heart, blood vessels, and kidneys — may already be starting.”[Source]
90% of people don’t know they have it. So it’s best to evaluate your lifestyle and get a blood test instead. I always suggest to start with a diet and look into a fitness regime that is a low impact that most people can follow. You don’t need to stress yourself out to improve your health. At ASCVS we try our best to provide valuable information to lead readers in the direction of a healthier life. Science has shown that a prediagnosis for being prone to the illness is not a death warrant. All you have to do is reverse your bad habits and build positive new ones that will not only benefit your inner health but also increase your self-confidence, energy, and focus.
A glycated hemoglobin test, also known as HbA1c or simply A1c, gives an idea of the body’s average blood sugar levels from the past two or three months. It is a small drop of blood from a fingerstick or as part of having blood taken in a doctor’s office, hospital, or laboratory.
Less than 5.7%
5.7% to 6.4%
6.5% and higher
The A1c is by far one of the best ways to determine if you are vulnerable or can be diagnosed for pre-diabetes. Do not depend on experiencing symptoms as most people do not produce any symptoms when they are prediabetic, and some do not even experience some as a full diabetic.
Well, I am a success story. My family has a history of type 1 and two diabetes, the curse of being a southerner & enjoying red velvet cake. One thing I did to immediately reverse my prediabetes was I stopped eating sweets with added sugar. I switched to eating fruit as a snack because they contain fiber which is vital for processing sugars correctly. This is the same reason why juicing is not necessarily as healthy as some claim.
I didn’t just stop eating excess sugar. It takes more than a small adjustment to your lifestyle. My most significant change was that I started to do yoga, often walk and avoid sitting throughout the day. These are simple adjustments, but my blood pressure instantly became healthier. Along with better blood pressure and insulin response you will also be more motivated to start a fitness regimen. Pre diabetes reversal success stories can sometimes blind people to the truth, we are all unique, and your journey will be too.
I did not lower my weight much, but I did increase my muscle to fat ratio. I am generally a skinny male so it may seem that I am healthy, but looks can be deceiving. It will be a little easier than you think, you do not need to lose to much weight to avoid diabetes. WebMD says:
It’s never too late to change your lifestyle and increase your quality of life. Theirs a million different paths you could take and what is most important is taking that first step. Asking your friends and family to be supportive of your new lifestyle will also help in adjustment. We are our own worst critics; it is okay to feel like you can improve your physical appearance with exercise as well. Being ashamed of having a little chub may be what you need to trim your waist. We all begin our journey into a healthier lifestyle at different levels of fitness and competency. 65.7% of American adults are overweight, and that is probably an old statistic. That being said, if you are overweight, you are prone to prediabetic diagnosis. You are not alone, and as a global family, we all need to address our health!
Diabetes mellitus is no longer an incurable disease to be ashamed of. Treatment starts with exercise and proper nutrition. Treatment begins with you. Thank you for reading at ASCVS.org, take care of yourself!
Listen, their no magic pill or secret magic phrase to lose belly fat or make your booty pop. No matter what, you need to change something you are apparently doing wrong. I went from 193 pounds to 183 and trimmed my figure just by changing my diet.
Following a diet is by far the easiest way to jumpstart a healthy lifestyle, no magic needed!
Here’s how I did it
I’ve been following intermittent fasting for years, and I even wrote a book on it. Albeit Intermittent fasting is fantastic, it merely boosts your already healthy diet. You need a little more than that to see significant progress quickly really. I increased my fat loss journey with a three-week diet to push my body into overdrive.
– A can of Coca-Cola contains about as much sugar as a big bowl of oatmeal but no fiber. You are essentially drinking carbonated sugar water. Drinking 2 Cans of soda a day will cause you to gain a pound of fat every 11 days potentially.
Juice sounds healthy, but that is one of the diet industries biggest lies. I used to juice multiple times daily as a vegan. I quickly learned the importance of fiber and changed the type of juicer I used. But here’s the thing, you don’t necessarily need to juice at all, avoid the trouble and just eat healthy whole foods of every color (apples, oranges, carrots, celery, etc…)
If you’re determined to get a juicer that can keep your fiber, I would suggest this one: Omega J8006 Nutrition Center Quiet Dual-Stage Slow Speed Masticating Juicer.
Not only does beer cause excess weight gain from carbs but as a man, you will produce more estrogen and suffer from the effects. I do believe you can have a beer in moderation (I do) but that is for an article in the future.
“Importantly for males, when consumed acutely in large doses
(1.5 g alcohol/kg BW), alcohol has an adverse effect on
testosterone production which, together with an increased
the conversion rate of testosterone and androstenedione to their
respective estrogens lead to feminizing effects such as
gynecomastia and testicular atrophy [NBCI].”
– I recommend this diet for ALL of my clients and we at ASCVS support this diet wholeheartedly, I have to say this is the most substantial reason why I lost 10 pounds in a month without trying & reached my goal in around 30 days. It’s a natural, intuitive diet that is laid out for anyone to follow.
Listen to me when I say this; you are only hurting yourself by not hitting the gym. Now, you don’t need to hit the gym to reach your goals; you can contact them in the kitchen. If you want to achieve your goals and make them stick, you will also need to combine a diet with a fitness plan. I would suggest my favorite calisthenics programme for newbies. Combined with a good protein supplement for growth support.
Research has shown that exercise raises brain serotonin which in hand will promote a positive mood. Essentially it isn’t too far from the truth to say that getting into the gym is a natural anti-depressant. I know it benefits me greatly, I struggle with PTSD and depression on occasion but I am by far more motivated, happier and energized when I take the time to get some GAINZ.
What weightlifting will do is help you burn on average about 230 calories in a basic gym session. When you calculate a 5 day regime with the number of calories in one pound of fat (3500, I know it’s a lot). The calories burned will help you lose 1lb of fat every 15 days. That’s insane! In other words, you don’t need to change anything else in your life apart from grabbing a training program and you can safely lose weight and reach your goals.
Now, that being said multiple studies do show that high-intensity exercise will raise appetite hormones known as ghrelin which is responsible for making you feel hungry. The amount raised is no larger than what it stands naturally. In other words, you may be hungry after the gym but not hungry enough to eat a horse.
A strategy that may raise brain serotonin is exercise. A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated. [source]
What’s wrong with sitting down? Americans do too much of it. In fact theirs a disease called sitting disease that correlates to this bad habit. Following the recommended sitting time of every 30 minutes alternating between sitting and standing for optimum health.
“The term “Sitting Disease” has been coined by the scientific community and is commonly used when referring to metabolic syndrome and the ill-effects of an overly sedentary lifestyle. However, the medical community does not recognize Sitting Disease as a diagnosable disease at this time.” [JustStand]
“In total, Americans are sitting an average of 13 hours a day and sleeping an average of 8 hours resulting in a sedentary lifestyle of around 21 hours a day. ” [PRnews]
It doesn’t take a radical life change, but it does indeed take a change in lifestyle. The most unfortunate situation I find people in is that they starve themselves to cut weight. Believe it or not, our bodies know how to defend themselves. When you starve yourself, your body fights back by retaining fat easier once you eat more again. The weight loss yo-yo is a significant factor in the increase in obesity in America. Don’t start that vicious cycle and follow a set guide and fitness programme to reach your goals the right way. I do believe you can lose 10 lbs in a month in a healthy way by just adjusting diet. ASCVS has actually coached people to do this. Follow one of the guides above to get there yourself!