What do you want to know about exercise lose belly fat? Regular exercise should consist of a combination of cardio and strength training. Be sure to talk to your doctor to find out if it is ok to begin an exercise routine, especially if you have an underlying medical condition such as heart disease or high blood pressure.
Daily exercise will eventually help to lower your blood pressure but initially may raise it to a level your doctor may not be comfortable with, so have that conversation and do what your doctor says is ok to do.
Cardio exercises consist of walking or running on a treadmill, using a stair stepper, elliptical machine or stationary bike and getting your heart rate up to a maximum level and sustaining that rate for 15 to 20 minutes. Cardio exercises will strengthen your heart and lungs and increase stamina.
The other type of exercise lose belly fat is strength training. Strength training consists of using exercise machines and free weights either at home or in a gym. The best way to tell if you are doing the exercises correctly is to have someone watch you while you do a set to make sure your form is correct. Incorrect form can cause injuries and nobody wants to be in pain.
when you know that your form is correct, choose a weight that is comfortable and do your sets slow and controlled. Never bounce or fling the weight up and down, slow and controlled is the way to go if you want maximum results.
Also there is a new theory that states if you work your muscles to fatigue with a heavier weight and do only one set you will get even faster results. Working your muscles to fatigue means you have used a weight heavy enough that you could not do one more rep no matter what.
I know you have probably tried every diet out there and keep getting frustrated. You lose a little here and there but it never stays off. Those diets are just not sustainable. You gain everything you lost back again and may even tack on a few more pounds to boot.
You need to stop jumping on every new fad diet that comes down the pike, they will never work. What does work, however is managing your diet, paying attention to what it is you are putting in your mouth and getting regular exercise. Make it a routine. Make an appointment with yourself everyday at the same time. Do not stand yourself up. Treat your workout appointment just like you would a doctor’s appointment. You wouldn’t miss that would you? No, you wouldn’t and you cannot afford to miss your workout either.
Your diet should be full of lean meats, fish, fresh fruits and vegetables. Reset your body by staying away from high carb foods like bread and potatoes for the first two weeks. Stop eating out and learn new healthy ways to cook. Learn how to read the labels of the foods you buy. Make sure that the fat percentage of the total calories is no more than 30%.
Combining diet and exercise lose belly fat is the way to lose the extra pounds forever.
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High cholesterol levels are slowly killing off the population. The increasing prevalence and risk of hypertension and heart disease in Americans are ringing the alarm bells in the country’s health sector. Health officials are desperately trying to find ways to combat the rise and make people aware of the eating lifestyle and exercise lifestyle that they are imbibing.
The truth about cholesterol
Although cholesterol is mainly the culprit in the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in the balancing of hormones especially in women.
There are two kinds of cholesterol, the good and the bad as the lay people will like to clal them. The bad cholesterol or the LDL is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body through foods that are pre-packed and prepared such as potato chips, canned goods, etc.
LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.
What to eat
The good cholesterol HDL on the other hand lower the levels of LDL in the body by helping transport the LDL to the liver where it is excreted. HDL cholesterol can be found in fishes as well as in nuts.
Other foods that can lower the cholesterol levels are fruits and vegetables. These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels.
Another great thing about veggies and fruits is the fact that they are great sources of fibers that the body also need to combat the increase in LDL cholesterol. Berries, fruits that are citrus and carrots are just some of the fruits that you can count on.
Another food that can dramatically reduce the levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL.
Another great source of cholesterol are foods that are really oily. To lower one’s LDL, one must consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is made out of vegetable.
Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.
Not just the food
There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one’s eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.
Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body’s resistance as well as improves blood circulation.
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Studies have shown that the number of people who are obese or overweight has gone up through the years. This is attributed to the type of food being served in schools and fast food joints as well the lack of physical activity as the person grows older.
The problem goes farther because this means that many more Americans will suffer from high blood pressure, heart disease and strokes in the future. The good news is that this can be prevented before it is too late.
The natural way to lower the cholesterol will be by making some lifestyle changes and exercising regularly. This will help the individual lose weight, which is directly related to the cholesterol levels in the human body.
When people think of dieting, many think this means saying goodbye to some of lifes more juicer foods but it is not. The person will just have to limit the consumption and add new things that are healthier.
More often, this will require eating foods that are high in fiber and low in saturated fats. A few examples of these are artichokes, corn, fish, garlic, legumes, mushrooms, nut, olive oil, soy milk and whole grains.
The individual should not forget to have some fruits and vegetables as well since these are rich in sterols that are known to keep the cholesterol levels down. All of these products are affordable and can easily be purchased in the supermarket.
Aside from eating properly, the person must also take the necessary precautions when consuming liquids. This means drinking a glass of red wine moderately, reducing the consumption of beer, drinking fresh juices, non-fat milk and water.
Apple juice for example has been known to reduce cholesterol levels by up to 50% when taken regularly. Other fruits can also do the same so cutting this and putting it into a blender can do the trick or getting this in bottled form.
The next step to lowering the cholestesterol levels naturally is through exercise. This can be achieved in many ways such as brisk walking, jogging or running around the neighborhood. Learning a new sport and doing it regularly is another option.
Those who want to be looked after by a personal trainer can check out the gym since there are professionals that can create a program to achieve the persons desired results. This will be a combination of cardio-vascular exercises as well as weight lifting to burn the calories and lower the cholesterol levels.
There is another way to reduce the cholesterol levels but is only used as a last resort if these two do not work. The individual will be required to use medicine to make it happen. There are a lot of products out there and studies have shown this can drop the cholesterol levels by as much as 15% to 30%.
The person should be aware though that these drugs have certain side effects so it is best to consult a doctor first to make sure it is safe to use.
Cholesterol is something that is produced in the body and is also taken when food is eaten. The only way to make sure the levels in the blood doesnt exceed the limit is to have a checkup regularly and watch the food that is being cooked or served in the restaurant.
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The human body produces oils and other substances that circulate in the bloodstream. An example is insulin, which is secreted from the pancreas in response to the increase in the amount of sugar coming from the food that the person eats. The cells then absorb this, which gives the individual calories that are used as energy.
Another substance that the body produces naturally is cholesterol. This is also ingested in the food people eat. There are two types of cholesterol namely LDL and HDL.
LDL is better known as bad cholesterol. The reason why it is bad is because too much of this in the system may put the person at risk of suffering from either a heart attack or a stroke.
HDL in simple terms is good cholesterol because its job is to regulate the flow the bad one so this can be filtered out of the persons system. There must be a balanced between the two so the individual is healthy.
Whenever people get a blood test, the patient will see a breakdown of the LDL and HDL in the system. Though not that significant as the first two, doctors pay attention to two other figures namely the total cholesterol and the triglyceride level.
In order to be given a clean bill of health, the patient must stay within a certain range. Those who have less than 200mg/dl in total cholesterol are safe. The same goes for someone who has less than 150mg/dl in the triglycerides.
So what happens if the person goes beyond the limit? In simple terms, the individual is at risk of developing high blood pressure or a heart disease. The good news is that the person can still prevent such a thing from happening.
There are four simple ways to do it and this must be done gradually before something bad really happens to the individual.
The first is to change the diet. This means eating less of those that are high in saturated fats such as red meat and dairy products. This should be changed for fish, fruits, nuts, oatmeal and vegetables.
Studies have shown that those who eat oatmeal regularly are able to reduce the LDL and trigylecerides level in just 2 weeks. Imagine what could happen if this is done even after just a month?
The second is exercise. The body has stored fat after how many years of not engaging in any physical activity. Changing the eating habits can only go so far and sweating it out will increase the metabolic rate thus helping reduce the patients cholesterol levels.
The third, which doesnt happen often, is for the individual to take supplements to aid in the reduction of cholesterol. Examples of these are bible acid resins, ezetimibe, fibric acid, niacin and statins.
These are available in different brands and studies have proven this can lower the cholesterol from 15% to 30% when this is taken in regularly.
Should exercise and dieting not work, the patient must remember that the intake of these drugs has certain side effects. The doctor should explain this before even prescribing this so the individual can choose from the wide range of drugs that can be used to lower ones cholesterol.
Prevention is the best way to combat any disease. A regular checkup at the doctors office will surely save money instead of being confined in the hospital.
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