Showing posts with label Weight Loss and Nutrition. Show all posts
Showing posts with label Weight Loss and Nutrition. Show all posts

Here Is A Simple Cardio Trick to Burn More Fat

Burn up to 40% More Fat with This Simple Cardio Trick


During cardiovascular exercise, we burn calories. But did you know a significant number of calories are also burned during recovery? Following exercise, our metabolic rate remains elevated, the duration of which depends on exercise intensity and how long we exercise.

Usually, the higher the intensity and the greater the duration, the longer our metabolic rate will remain elevated because body temperature and hormones keep it elevated as our systems attempt to restore pre-exercise conditions.

During this time, muscle glycogen is being restored, and muscle protein is being synthesized. Researchers can measure our metabolic rates by measuring oxygen consumption. There is a direct relationship between oxygen consumption and calorie expenditure.

After exercise, the higher metabolic rate is associated with a higher oxygen consumption, which is referred to as excess post-exercise oxygen consumption (EPOC). The greater the EPOC, the more calories expended.

Recently, a group of researchers investigated the effect of performing one 30-minute exercise session or two 15-minute exercise sessions, separated by six hours, on EPOC.

The subjects cycled at 70 percent of their maximal oxygen consumption (VO2peak). The researchers controlled diet and exercise on the days preceding the exercise test. Following the 30-minute session, oxygen consumption was measured for 40 minutes and for 20 minutes after each of the 15-minute sessions.

The researchers reported a 40 percent increase in oxygen consumption during the split exercise session over the single exercise session. Therefore, according to this study, you might burn more fat by splitting your high-intensity cardiovascular exercise session into two separate sessions.

Give it a try and see if you notice an increase in fat loss particularly around your stubborn areas. 

How Alcohol Affects Your Efforts to Get Lean & Muscular

Q: How does alcohol affect my nutrition and exercise programs?


A: Alcohol dramatically interferes with your ability to lose fat and it interferes with energy production.


Alcohol is a very concentrated source of calories (7 calories per gram) and, when it enters your blood stream, your liver must reduce or stop its metabolism of fats and carbohydrates and many of its other vital functions in order to process it. This dramatically interferes with your ability to lose fat by causing a buildup of fat in your liver, a decrease in glycogen (master fuel) formation in your liver and muscles, and an interference with niacin, thiamine and B vitamins -- all essential for energy production!

In addition, alcohol will stimulate your appetite (carbohydrate-sensitive people very often crave sweets when they drink), make it much harder to exercise, and act as a diuretic, causing you to lose precious water -- all of which will sabotage your efforts to get lean and muscular.

My advice -- use very little or none at all!

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Fight Fat AND Build Muscle with Fish Oil

Fight Fat AND Build Muscle with Fish Oil


Earlier studies have shown that supplementing the diet with generous amounts of fish oil (which is rich in omega-3 fatty acids) decreases bodyfat deposition. However, it hasn’t always been clear whether fish oil works its magic by actually stimulating fat burning or by simply decreasing food intake. (Fish oil often does cause people to eat less.

Recently, scientists from the Division of Nutritional Sciences at the University of Texas and from the Baylor School of Medicine set out to determine if fish oil reduces fat deposition independent of food intake.

Although the study wasn’t carried out on humans, laboratory animals often react very similar to humans when it comes to treatment with various nutrients and even exercise. And the findings may well come as good news to humans.
According to the researchers, it seems fish oil partitions fuel substrates away from fat storage and toward lean muscle growth. So indeed, it appears fish oil helps decrease body fat by mechanisms independent of food intake.

The best sources of fish oils are high-fat (10 percent to 15 percent) cold-water fish like salmon, sardines, mackerel, and trout.

fishoilcapsules_fishstrips

Dr. Udo Erasmus, one of the world’s foremost experts on dietary fats and author of the book Fats that Heal, Fats that Kill, recommends people consume fresh cold-water fish, at least, every two weeks to maintain beneficial effects, since the oils from the fish take about two to three weeks to be completely metabolized in our body after being consumed.

Of course, if you can’t stand fish, there are a number of dietary fish oil supplements you can take that will also get the job done.

Beyond upping your fish oil consumption, here’s another trick to really ramp up your fat-loss efforts: Recent laboratory analysis from the University of Toronto have recently identified what could be called “The World’s Most Powerful Fat Burner.”

Specifically, these tests have shown a rare white tea grown in the Nandi Highlands of Kenya’s Great Rift Valley possesses a mind-blowing 25 times the fat-burning polyphenols of regular green tea and over DOUBLE that of high-potency green tea matcha.

polyphenols-tea 

So what exactly is this tea? It’s a high-grade, organic white matcha grown at an altitude of 6,500 feet above sea level under the bright sun of Kenya’s majestic Great Rift Valley — allowing the leaves to soak in extraordinarily high levels of antioxidants and fat-burning polyphenols.

This tea — called Kenya Rift Valley Reserve White Matcha™ — is NOT sold in stores and is licensed and sold to consumers exclusively through the website KenyaMatcha.com. Click here to learn more – and readers who want to give it a “test drive” can get FREE 2-Day Priority Shipping on their order for the next 24 hours by using Promo Code: KENYA

Learn More About This Fat Burning Tea Here >>

Why Bodybuilders Love Sweet Potatos

Sweet Potatoes,  Another Staple of  Pro Bodybuilder's Diets.

Here's what you need to know...

Sweet potatoes have been around for a long time. In fact, they were discovered growing in Indian gardens in Louisiana in 1540. Sweet potatoes were popular with the Incas of Peru and the Mayas of Central America, and residents of South America, the Caribbean and South Pacific have been enjoying the sweet and tasty spud for centuries.

And with good reason.

Sweet potatoes are full of cancer-fighting carotenoids... one cup has more the six times the recommended amount of beta-carotene and vitamin C. They are a reasonable source of Vitamin B-6, and they contain 50 milligrams of calcium per serving. Plus, with almost half the carbs of baked potatoes, they're a wonderful low-carb alternative. In addition to all this, one 4-ounce sweet potato has only 120 calories when eaten in its own skin, with 3 grams of fiber and practically no fat. 

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Increase Muscle Growth 22.5% with This Simple Trick

One Simple Trick to Increase Muscle Growth By 22.5%

By simply drinking a carbohydrate-containing drink during weight-training exercise, you may be able to increase muscle growth by as much as 22.5 percent over 12 weeks, according to a study from the Department of Exercise Sciences at the University of Southern California, Los Angeles.

In the study, two groups of experienced weight trainers participated in 12 weeks of intense resistance-training exercise. Training for one group included the ingestion of a non-caloric placebo, and the other, a 6 percent carbohydrate solution, which was taken during exercise.

Weightlifting exercise coupled with ingesting the carb solution, the results showed… 


Significantly blunted the cortisol (a highly catabolic or “muscle-wasting” hormone) response during the 12 weeks of training. This is in contrast to significantly elevated cortisol levels observed in the placebo control group.

“Corresponding with the modified response patterns were differences in muscle growth,” write the researchers. Weight-training exercise with carbohydrate ingestion resulted in significantly greater gains in both type I (19.1 percent) and type II (22.5 percent) muscle-fiber area than weight training exercise alone.


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LESSON: “These findings suggest that the modification of the cortisol response associated with carbohydrate ingestion can positively impact the skeletal muscle hypertrophic (growth) adaptation to weight training,” conclude the researchers.

During-workout drinks—often labeled as “intra-workout” formulas—may be beneficial for muscle growth during weight-training exercise, according to this study.

But watch out for the “sugar bombs” that are today’s most popular carbohydrate “sports drinks.” You might as well just mix up a jug of Kool-Aid. It’s basically the same thing: flavored sugar water.
Instead, look for high-quality intra-workout protein/BCAA drink mixes that include quality carbs, not sugar.

Personally, I like to sip on TeamANR.com’s Monster Mix All-in-One Protein Formula during my workouts. Monster Mix offers high-quality carbs, zero sugar, along with microfiltered whey, BCAAs, and numerous other tested muscle-building compounds. You can learn more at GetMonsterMix.com and save 20% off your total order by using Coupon Code: MONSTER20

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Eat Anything That You Want

TODAY IS THE DAY THAT I CAN EAT ANYTHING I WANT

For most people, dieting is simply not fun. One favorite thing that many dieters do is use the coveted “cheat day.” These scheduled cheats are days (or meals) that allow dieters to eat anything and everything they want to during that time. While many who are trying to shed pounds fear a cheat day will offset much of the work they’ve done, cheat meals can actually provide many benefits. We’ve complied some of our favorite reasons why you should let yourself enjoy having the occasional cheat day:


Low Calorie Diets Have a Cost

 No matter how healthy you eat, when you restrict your calories you begin to create an energy deficit. Over time your body will begin to adjust to the lower number of calories you are eating and your metabolism will drop. Cheat days help trick your body into think it’s going to be receiving a large number of calories again soon and your metabolism will speed back up.

To Balance Your Protein & Hormone Levels

 Leptin is a key protein that regulates both your appetite and your energy balance. It is the force behind whether or not you feel hungry, it is what decides how quickly you are burning calories and it is in charge of regulating your body weight and fat mass. When you fast, Leptin levels decrease and cause an increased appetite (making it harder to continue your diet) and decreased energy levels (making it hard to continue exercising regularly).

Ghrelin – a peptide hormone that signals the release of growth hormones – tends to increase with low-calorie diets, also leading to increased food take, and therefore body weight.

Thyroid hormones are also affected by caloric restrictions. These hormones play many roles within your body, including helping regulate your metabolic rate and growth throughout your body (like bone growth). Low calorie diets can cause lower thyroid levels, resulting in a lower metabolic rate. Weekly cheat days help your body re-balance and re-energize.


You’re More Likely to Stick with Your Diet – 

When you allow yourself cheat meals, it no longer means there are certain foods that are completely off limits. Instead, there are only specific times when it’s appropriate to eat them. Mentally, this makes dieting much easier for most people. Because results take time to see, it’s important you allow yourself regular breaks and rewards for sticking with your plans. Planning cheat days allows you to enjoy your indulgences rather than feel guilty about them.

Remember: cheat days are useful and enjoyable when they are scheduled and occasional. Too many cheat days (or too much overindulgence on your cheat days) will likely hurt your weight loss and muscle building efforts. For some people, regular cheat days may do more harm than good. If you find you have trouble sticking to your diet after a cheat day, try to limit your cheat days and set strict boundaries for your cheat meals so you can still enjoy the benefits of a cheat day without the adverse effects.

How to Shred Fat After Bulking

Shredding Fat After Bulking

Both bulking and cutting are important parts of any exercise routine. While building muscle, many find they’ve also gained some excess body fat in the process. With summer coming up, losing that excess fat is becoming more and more important. We’ve come up with some easy tips to help you shred fat without losing the muscle mass you’ve worked so hard to gain:



Do Fat-Burning Exercises


If you’re not losing the weight you want with your current regime, you’ll need to alter your workout routine. High-intensity interval training, or HIIT cardio, is the best way to shred fat and keep your body guessing what’s coming next. HIIT fat-burning exercises can be completed on the track, on treadmills, the bike, step mill or elliptical machine. What’s most important is that you rotate between high-resistance and low-resistance, as well as fast and slow paces.

Remember: don’t cut out weight lifting. In order to keep your muscles and lose fat, you’ll need to continue lifting while increasing your cardiovascular exercise.

Eat Fat-Burning Foods


In order to lose weight, you’ll need to reduce your calorie intake and make sure you’re taking in the right kind of calories. Foods with empty calories – such as sweets, fatty meats and fried food – should be completely cut out or severely limited. Other foods that boost your metabolism and make better fat-burning foods should be consumed more:
  • Whole grains are harder for your body to break down than processed foods, so you’ll burn more calories simply by eating foods that contain whole grains.
  • Low-fat dairy products help preserve muscle mass and maintain a robust metabolism.
  • Hot peppers and spicy foods heat up your body and also cause you to burn more calories.
  • Protein not only helps you build muscle, but it also contains amino acids that help you burn fat.

Take Fat-Burning Supplements


When you need extra help or you want to see results faster, taking fat-burning supplements can be the perfect boost you need. Kenya White Matcha Tea is the ideal supplement for burning fat. While there are many alternatives available, no other supplement is as tried, true and tested as green tea. Kenya White Matcha Tea is like green tea on steroids. While there are no literal steroids involved, Kenya White Matcha Tea contains 25 times more polyphenols than typical green tea.

Polyphenols are chemicals that act as antioxidants. They are thought to help protect your cells against damage, help prevent cancer and heart disease, and reduce the buildup of fat in blood vessels. Polyphenols also inhibit the enzyme called catechol-O-methyltransferase, or COMT. This enzyme degrades the body’s primary fat-burning hormone and therefore makes it harder to lose weight.

By consuming Kenya White Matcha Tea and Polyphenols regularly, your fat-loss efforts will be easier than ever. While consuming the right foods and completing the right exercises is still a necessity, this fat-burning supplement ensures you’ll start to see results fast.

To find Kenya White Matcha Tea, more fitness supplements and fitness tips, visit Team ANR today.

Kenya Reserve White Matcha Tea Review

Kenya Reserve White Matcha Tea Review

Tea is a staple in the lives of many people around the world. From London to Saigon to Los Angeles, people are drinking this wonderful beverage at every hour of the day. Some drink it for the caffeine whereas others drink tea for its nutritional benefits. For those who tend to favor green tea, you probably enjoy the taste as well as the high levels of antioxidants found in each cup. But, what if I told you that there’s another form of green tea that provides you with even more antioxidants – over double the amount of normal green tea? It’s true, and it’s called matcha tea.

What is Matcha Tea?

Matcha is a powdered form of tea that is made slightly different from other green teas. Normally, tea leaves are oxidized, fermented and then steamed. With matcha tea, the leaves are not oxidized or fermented. Instead, matcha tea leaves are steamed immediately after harvest and then ground into powder. Because they’re immediately steamed, the leaves are able to maintain high levels of nutrients normally lost in the fermentation process. The result is over 25 times the amount of antioxidants and amino acids found in green tea.

Why Kenya Reserve White Matcha?

Unlike Japanese matcha teas on the market, Kenya Reserve Matcha is specially produced in the Great Rift Valley of Kenya. Here, the tea leaves grow at an altitude of 6,500 feet above sea level under the warm Kenyan sun.

Because they’re grown at such a high altitude, the tea leaves are able absorb a higher level of antioxidants than other matcha teas. Studies have shown Kenya White Matcha Tea to contain double the amount of polyphenols of other matcha teas.

Further, Kenya Reserve only comes from the best tea leaves in the crop. Only the youngest leaves are chosen for production and then carefully grounded down to create a smooth consistency in every cup.

What are the Health Benefits?

  • Boosts Brain Power: Kenya Reserve contains five times the amount of the amino acid, L-theanine, compared to normal green tea. This key ingredient has been found to boost brain activity and improve concentration. Further, it reduces the effect of caffeine, helping you remain calm throughout the day.
  • Burns Fat: As already mentioned, Kenya Reserve contains a high level of polyphenols, over 25 times the amount of regular green tea. This is an important natural ingredient for weight loss, as studies show polyphenols help boost your body’s metabolism. Those who consumer Kenya Reserve on a daily basis are turbo charging they’re fat-burning activity. Some customers have lost over 20 pounds in 3 months!
  • Prevents Cancer & HIV: Matcha tea is rich in the antioxidant, Epigallocatechin gallate (EGCG), which studies show helps prevent cancer, HIV and other diseases when taken daily.
Ultimately, the natural power of Kenya Reserve White Matcha Tea cannot be found anywhere else. If you’re looking to boost your daily brain function or want to lose a few pounds, Kenya Reserve gives you these results naturally. Order yours today to begin experiencing the many benefits of white matcha tea.