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Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

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5 Effective Natural Ways To Boost Your Slow Metabolism

5 Effective Natural Ways To Boost Your Slow Metabolism

Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.

Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.

It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.

1 – Increase your protein intake

Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.

An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.

2 – Eat smaller meals throughout the day

It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.

You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.

3 – Drink coffee

Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.

Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.

4 – Sleep in lower temperatures

Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.

Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.

5 – Build more muscle

Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!

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Concluding thoughts on Metabolism

Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.

You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.

More on Metabolism >>

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Author’s Bio:

Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.

What Percent Body Fat Do You Need To See Abs

What Percent Body Fat Do You Need To See Abs

Have you ever wondered what percentage of body fat you need to be at to see your abs? If you are into fitness, or have ever cut weight to achieve your best look, then you have likely pondered this question. And although this number and exact percentage is different for everyone, there are some good general guides to get you close. This article will cover those.

As a general rule, 10% body fat for men (14-17% for women) is the key number to really show your abs. You will start to see the definition of your abs before you get down to 10%. However, to really see the definition of your 6-pack, then 10% is your best target number.

Getting to 10% is simple, but it’s not easy. And always keep in mind that most of the work and heavy lifting is done in the kitchen, not in the gym.

Many people have the opposite perception of this important fact. You can do ab work and core work every day for hours, but if your diet is full of fat and unhealthy foods, then it’s a nearly impossible journey to get to 10%.

The Fundamentals of Getting to 10% Body Fat

Reality is, to cut weight and get to 10% body fat you simply must lose excess fat on your frame.

And the most effective way to do this is to consume less calories than you burn over a given period of time. And that period of time of course depends on your starting point.

If your body fat percentage is 25% or higher, then that is defined as obesity. So the journey will take longer but it’s still totally achievable. Whereas if your body fat is 15%, then you are very close to your target and it will not take as long.

However, if you have ever cut weight and reduced your body fat to 10%, then you likely know that the last 5% are oftentimes the most challenging. If you are obese, or severely obese, the weight falls off rather quickly when you start dieting and cutting weight. The first few months it’s possible that you might lose 5 pounds a week just with small changes.

But as your body adapts and becomes more efficient, and your metabolism changes to adjust to the reduction in calories, it is natural for the process to slow and become more challenging. But look at this as a positive thing, as your body is becoming more efficient.

Check out our friends at A Lean Life for more info on the process of getting lean.

Reduce Carbs…But Not Entirely

Most people trying to get extra lean need to reduce their carbohydrate intake. Carbs are a major stumbling block for many people, and the key to getting to 10% body fat is reducing carbs.

Cutting back on carbs has plenty of health benefits like losing weight, and it can also get you closer to getting your target % body fat. But how does one actually do this when most of us have diets that include a lot of carbs?

Here are some Diet Tips to get you to 10%:1 – Enjoy healthier drinks.

Sugar-sweetened drinks like soda or iced tea are high in sugar and carbs. If water quenches your thirst, but not your craving for something tasty to drink, add lemon or sugar-free sweeteners like Stevia, Erythritol, or Xylitol. This will make your iced tea or water pretty tasty!

Also, fruit juices contain lots of carbs and so much sugar. Even those that claim they’re 100% fruit! So, you might as well eat the actual fruit so you can have some fiber too.

2 – Low-carb snacks can also make you feel full.

If you get really hungry a few hours before a meal, enjoy a quick fix of low-carb snacks like nuts and cheese—make sure you have them in small servings! Protein bars (100 to 250 calories) also work really well.

3 – More veggies, less bread and potatoes!

Especially when eating out, a lot of meal choices include bread and potatoes. Check with the restaurant if you can replace these high-in-carbohydrate foods with healthy vegetables instead. White bread and pasta are considered simple carbohydrates, and are on the no-go list when you’re cutting to get shredded. Not to be mistaken with complex carbs, such as brown rice and whole wheat bread (which are healthy and necessary).

4 – Load up on protein.

This will make you feel full because of the “fullness hormone” PYY that’s released by protein. It reduces the feeling of hunger, and can help stop certain cravings of more food. Have at least one of these with breakfast, lunch, and dinner!

CheeseCottage CheeseNutsEggsGreek YogurtLean meats (sirloin steak)FishPoultry (white meat chicken – grilled, no skin)5 – Read food labels and count carbs!

Choose food items that have lower carb and sugar content, and also watch your calorie count. A good target is a calorie deficit of 200-300 calories per day.

You’ll lose fat, but not too fast where you start to lose muscle also.

You can even try out using nutrition trackers – look for available apps on your phone. These trackers will help you keep count of your carbohydrate intake.

The Bottom Line on Body Fat for Abs

If you want to see your abs, then you need to be 10% body fat (or at least very close). It’s not an easy journey, but it’s very doable with some discipline and a lean diet.

Learn more: Fat Loss Forever >>

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8 Guidelines for a Healthy and Balanced Diet

8 Key Guidelines for a Healthy and Balanced Diet

Are you tired of always doing the same diet and not achieving your weight loss goals?

Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal.

When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements.

With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.

Involve your doctor in your weight loss efforts

Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.

Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.

When evaluating weight loss plans. Ask yourself these questions:

Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:

What does it consist of?

Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?

Who is behind the diet?Who developed the weight loss plan?What are your qualifications and experience?Are there solid scientific research and foundations that support your weight loss approach?If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?Will the staff work in coordination with your GP?What are the risks?Could the weight loss program be harmful to your health?Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?What are the results?How much weight can you assume you will lose?Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?Do you show before and after photos that seem too good to be true?Can it help you maintain your weight loss permanently?

In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.

Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.

Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .

To achieve these goals, the diet must follow these tips:

1) Variety of Foods

The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.

As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”

2) Eat More Fruits and Vegetables

The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.

3) Reduce the Intake of Industrial Pastries

Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.

Learn How To Manage Cravings >>

4) Proper Proportion of Each Food

It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.

FoodRecommended ServingsFish and Seafood3-4 Servings / WeekLean Meats3-4 Servings / WeekEggs3-4 Servings / WeekNuts3-7 Servings / WeekDairy2-4 Servings / DayOils3-6 Servings / DayVegetables2 Servings / DayFruits3 Servings / DayBread, Cereals, Rice, Pasta and Potatoes4-6 Servings / DayWater4-8 Servings / DayAlcoholNot RecommendedPhysical ActivityDaily (at least 30 minutes)5) Moderation in Quantities Consumed

The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.

This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.

6) Five Meals a Day

Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).

7) That is Appetizing

A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.

8) Good Amount of Liquids

As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.

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About The Author

Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.

A Practical Guide To Level Up Your Exercise Routine

A Practical Guide To Level Up Your Exercise Routine

When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.

Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.

Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.

Make An Assessment

Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.

You may want to consider the following factors when making an assessment.

Nutrition

Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.

If you think this is one of your weak areas, you may visit websites like BarBend.com to give an idea of what other nutrients are a good addition to your diet.

Exercise

It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?

Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:

How hard are you working out?How often are you doing the exercise?And how long are you exercising?

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Make Necessary Changes

Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.

Change Your Exercises

When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.

Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.

Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.

Change Your Frequency

How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.

When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.

Change Your Intensity

Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.

If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.

Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.

Learn Proper Recovery Techniques >>

Change Your Workout Length

How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.

If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.

Change Your Diet

Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.

Takeaway

There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.

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How Muscle Imbalance Affects Your Workout Routine & How to Fix It

How Muscle Imbalance Affects Your Workout Routine & How to Fix It

What happens when you get muscle imbalances, and how does it impact your workout? Learn what you can do to fix muscle imbalance to get the most out of your workout routine.

The Easy Way to Find and Fix Muscle Imbalances

When you put in time in at the gym, you want to see positive results. All that hard work should reward you with a good physique. But sometimes you could run into an obstacle such as muscle imbalance. Although fixable, this is a condition that makes it difficult to reach your fitness goals on time.

You can also use muscle recovery supplements to reach your goals faster, but this is a whole new topic for discussion.

Once you notice some muscle imbalance symptoms, it’s important to fix them ASAP. And here we will teach you how to do it.

What is Muscle Imbalance?

Before we address how to fix muscle imbalance, it’s important to know what this is, exactly. Muscle imbalance is a condition when a muscle (or muscle group) on one side of the body is bigger, weaker, and/or smaller than the one on the other side.

While this condition can develop anywhere on your body, the most common types of muscle imbalance are Upper and Lower Crossed Syndrome.

Upper Crossed Syndrome occurs on your upper body – with shoulder, neck, and chest muscles.Lower Crossed Syndrome follows the same logic – it’s when you have an imbalance of lower body muscles. The most common one is in the pelvic area.Muscle Imbalance Causes

There are a lot of causes of muscle imbalance. But the most common one is when you train one muscle group while neglecting the other. For example, doing more reps on dumbbell curls with a strong arm could cause muscle imbalances between the weaker and stronger arm. So it’s always important to incorporate a workout routine, that helps you to balance upper and lower body workout to develop a proportionate physique.

You could also suffer muscle imbalances because of bad posture, inactivity, natural development, or exercising with improper form.

How Muscle Imbalances Affect Your Workout Routine

Strengthening your muscles is beneficial. But if you focus on specific areas and neglect others – that is when you may suffer from muscle imbalances. And this condition is a lot more serious than you might think. Because muscle imbalance can affect posture and lead to limited mobility. If several muscle groups are not functioning efficiently, the imbalance can change the joint path of motion. This places you at risk of injury while lifting heavy objects or during routine workouts.

Shortened muscles can alter joint movements and cause difficulties that prevent you from fully extending and using your muscles. This means your joints don’t get the support they need to stay healthy. You may also experience muscle imbalance causing the pain, because of shortened hip flexors, which cause knee and low back pain.

There’s an increased risk of injury, which includes damage to tendons, connective tissue, muscles, bones, ligaments, and joints. Besides, imbalances in your muscles are a rather cosmetical issue too, that can affect your self-esteem and confidence.

How to Spot Muscle Imbalances

Muscle imbalance diagnosis is easy. The first type of imbalance you can notice is asymmetry. Grab a measuring tape and compare your muscles. Also, take some time to analyze the connection between your lower and upper halves and the front and back muscles to spot flaws. it’s also a good idea to take pictures from different angles. If you have a muscle imbalance, it will usually be visible.

How to Prevent Muscle Imbalances

You can prevent muscle imbalance by incorporating a workout program, based on compound exercises that build your entire body. But overall the best way to avoid muscle imbalance is to work on every area of your body. Don’t obsess about building huge muscles in a single area! If you’re doing lunges or lifting weights, always do the same amount of reps on either side.

How to Fix Muscle Imbalances

In order to avoid and fix muscle imbalances, it’s useful to remember several tips that will help you battle it:

1 – Unilateral Exercises

Unilateral exercises are probably the best muscle imbalance treatment. These are single-leg or arm movements, that ensure that each side of your body works as hard without your dominant muscle aiding the weaker side. The main benefit of these exercises is the fact that you’re using both sides of the body equally.

2 – Begin With the Weaker Side

Naturally, one side of your body will be dominant. You’ll favor the stronger side even without knowing because it feels easier for you. So if you’re right-handed, your right side will usually be dominant and vice versa. But always try to prioritize your weaker side, if you wish to avoid and fix muscle imbalance problem. It will also protect you from any muscle imbalances that might occur.

3 – Use Your Weaker Side to Set Workout Volume

If you choose to train the dominant side first, the weaker side will struggle to keep up. The best solution is to use your weaker side to set the workload. Starting on your weaker side helps you determine the amount of work your stronger side will do. This in turn stops the dominant side from outworking the other side. If you want to do 4 sets of 10 reps on lunges and the weaker side can only handle 7, that’s the number your stronger side should do as well, even if you can do more with it.

Always strive for balance.

4 – Perform Additional Workout on Your Weaker Side

Balancing the load of work on both sides is not enough to address the existing problem. You must also do additional workouts on the weaker side. Exercises, such as muscle imbalance stretches, will help you fix the proportional imbalances.

Increase workout load on the weaker side, or reduce the workout load on your dominant side, if you wish to maintain the same routine. An extra workout on the troubled area of the body will speed up recovery.

5 – Fix the Underlying Issue

Every problem has an origin, so if you fix your muscle imbalances and forget about what caused them, you might be back there sooner. While all these strategies will fix your muscle imbalance, you should explore other possibilities. Maybe your technique is wrong, or you’re not focused enough. Also, you could be struggling with flexibility or mobility, making it difficult to perform certain workouts.

For example, limited mobility on one shoulder can affect your shoulder and bench press workout and result in one side taking more work than the other. Once you identify the underlying problem, improve your mobility and flexibility around that area to prevent the imbalance from coming back.

Conclusion

Muscle imbalances are a part of the workout process. Ignoring them could lead to injuries since both your posture and flexibility are affected. Besides, you don’t want to be lifting weights when your body cannot maintain the perfect proportion you require to stay on your feet.

Before you get started fixing your muscle imbalances, probe your condition to understand the underlying problem, which you must address first, then embrace a workout routine that ensures balanced input between the weaker and dominant sides of your body.

And that’s all there is to it! Hopefully, we managed to answer all your questions regarding muscle imbalance, and how you can fix it.

Do you have additional tips to share? Let us know in the comments below, we would love to know!

More on Fixing Joint Pain and Correcting Muscular Imbalances >>

Author’s bio: The writer is Thomas Nemel. He is passionate about writing and enthusiastic about bodybuilding. In his spare time, he likes to ride his motorbike. Thomas always tries to engage people in healthy living through his writings.

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How To Naturally Increase Testosterone Levels and Restore Hormone Balance

How To Naturally Increase Testosterone Levels and Restore Hormone Balance

Do you feel tired and fatigued all the time? Have you noticed a loss in muscle mass and a gain in body fat? Or have you experienced a lack of sex drive or even erectile dysfunction? If so, then you may be showing signs of low testosterone or hormonal imbalance. But don’t worry! This article will go over the 5 best and most effective ways of how to naturally increase your testosterone levels and restore hormone balance!

Note: This article isn’t just for men! All of this applies to men, women, teens, kids, and babies too!

First, let me tell you, I know how you are feeling. How? Because I was there too. Yes, I, a lean mid-20’s gym addict in great shape, that doesn’t smoke, drink, or party was diagnosed with low testosterone. Yeah, I couldn’t and didn’t want to believe it either. But blood tests don’t lie. Especially if you had 4 of them over a year.

So, I know what it is like not being able to “perform” no matter how bad you want to. And I know the shame you feel along with it. But I also know how to fix it! Because I did. And now I am back to feeling (and performing) like a teenager again! And I did it without the use of any injections or testosterone boosting supplements. Here’s how…

How To Naturally Increase Your Testosterone Levels Back To Normal

When I first got the low testosterone diagnosis I tried everything I could to increase my testosterone naturally. It was very important to me to avoid ever having testosterone injections or taking any test-booster supplements. And after everything I tried, these are the only things I found that worked for me.

The most effective ways to naturally increase your testosterone levels:

* In order of effectiveness

Keep wireless devices (laptop, phone, etc.) 3+ feet away, whenever possible

How To Protect Yourself


Turn off your Wifi Router at night
Decrease Body Fat & Increase Muscle Mass

Exercise More
Maintain a Healthy Diet

Foods that Decrease Testosterone
Foods that Increase Testosterone




Take a Zinc Supplement
Sleep More

The first two listed may seem a bit unconventional, but I guarantee they work! I know, because they worked for me! In fact, they have been thoroughly studied and tested to work for thousands of people! So, I highly recommend you give them a chance!

1. Keep your devices (laptop, phone, etc.) 3+ feet away whenever possible

All wireless devices emit radiation in the form of Electro-Magnetic Frequency (EMF). We have known this since cell phones first came out. And health experts have warned us of it ever since.

In fact, all of our devices are legally required to tell you how much radiation they give off. You can find this for your device in Settings > General > Legal & Regulatory > RF Exposure.

Now, does that mean you need to go totally off-the-grid like the Amish? No. But there are a few things you definitely should do to help protect yourself from EMF radiation.

The first step in decreasing the harmful effects of EMF radiation is to keep as much distance as you can from your devices. That means don’t sit your laptop on your lap. Keep your cell phone out of your pocket. And don’t sleep with your devices near your bed.

For me, this was the most effective thing I did to help increase and restore my testosterone back to normal. Because I am an author, I was constantly working with my laptop sitting on my lap. And that was the main cause of all my problems.

When I discovered this, I tried protecting myself by sitting at a desk with a table between me and my laptop. That may have helped a little, but it wasn’t enough to fix the problem. I was still too close.

How close, is too close?

Being within 1 foot of any wireless device is thought to be highly dangerous.
Being within 1-3 feet of any wireless device is thought to be moderately dangerous.
Keeping 3+ feet away as often as possible is thought to be relatively safe.

But what about when you need to be near your devices? Well, there are some products available now that can help shield you from the harmful effects of EMF radiation.

These products are what I use and have found to be most effective:

SYB Underwear
SYB Laptop Pad
SYB Phone Pouch

Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!

Overall, I have found that keeping my devices at least 3 feet away from me whenever possible and using the SYB Products listed above have helped me the most in increasing and restoring my testosterone naturally. So, I know it will help you too!

2. Turn off your Wifi Router at night

Next, is a simple one for naturally increasing your testosterone. Yet, it is nearly as important and effective as keeping a distance from wireless devices. And that is simply turning off your Wi-Fi at night; and whenever you are not using it.

No, I don’t mean just turning off the Wifi for your specific device. That won’t do anything. And would actually be worse, because our wireless devices emit slightly less radiation while on Wi-Fi.

You need to turn off the actual Wifi Router for this to work. The reason being, the closer you are to your router, the stronger the connection. And the stronger the connection, the more EMF radiation that is emitted. And the more often you are exposed to Wi-Fi radiation, such as all day and night, the more harmful it is.

So, by simply turning off the Wi-Fi, eliminating your exposure to it, you are protecting yourself. And, since our bodies produce most of our testosterone and other hormones while we are asleep, this will protect you at the most vital time.

Also, this is a great time to turn off any of your other devices as well. If you don’t need it on, then why not? You can protect yourself and save energy at the same time!

What if you can’t?

Or, if you prefer to keep your Wi-Fi on at night, you can protect yourself from both bugs and radiation with the SYB Bed Canopy.

By simply turning off my Wi-Fi Router at night, I experienced significant changes in my testosterone levels within just a week! And within a month a blood test proved I significantly increased my testosterone!

3. Decrease Body Fat & Increase Muscle Mass

This is where most other “How To Naturally Increase Your Testosterone Levels” articles start. And they are right. By improving your body composition, by decreasing body fat and increasing muscle mass, you can greatly improve your hormone levels. For me, neither played a big role in boosting my testosterone, because I already had a great diet and worked out often. But I could definitely tell when I slacked off of either.

So, here is what you need to know about diet and exercise to naturally boost your testosterone levels.

Exercise More

First, if you don’t exercise, you should. Not only for overall health but to help with hormone balance as well. And the best form of exercise to increase testosterone levels is strength training. This is because the more muscle you build, the more testosterone your body naturally produces to maintain that muscle mass. And strength training forces your body to build muscle.

If you need a strength training program, I recommend you use Base Of Strength. That is the program I used and it helped me a lot. Plus, it is great for both total beginners and advanced lifters (like myself).

Or if you want something else, I have plenty of other programs you can use. Get a Strength Training Program >>

Next, if you are overweight or want to lose body fat, then you will also need to add in some cardio work. This will help to strengthen your heart and burn fat while maintaining your muscle mass.

I recommend 30-60 minutes of cardio, 4-5 days per week, after your strength training workouts or on off days.

For your cardio workouts, you can go jogging, cycling, or use your favorite cardio machine at the gym. But don’t go too easy. You need to be breathing hard for it to be effective. And remember, walking is NOT exercise.

So, by exercising more you will naturally increase your testosterone levels and be well on your way to full restoration!

Maintain a Healthy Diet

Maintaining a healthy diet is also extremely important when it comes to boosting your testosterone. As there are many foods that can help or hurt your chances of restoring your testosterone levels. Here are some…

Foods that Decrease Testosterone:

Soy Products
Alcohol
Sugar
High-Fat Meals
Processed Foods
White Meats (Chicken, Turkey, etc.)

Foods that Increase Testosterone:

Whole Eggs
Dark, Lean Meats (Steak, Buffalo, Salmon, etc.)
Green, Leafy Vegetables (Spinach, Spring Mix, Kale, etc.)
Pinto Beans
Garlic
Cayenne Pepper

Of course, there are more foods that can be added to these lists, but these are the most important ones to know. And adding in, or taking away, just a few of these foods can make a big difference towards increasing your natural testosterone levels.

4. Take a Zinc Supplement

You may have noticed that the foods listed above that help to increase your testosterone contain high amounts of either zinc or cholesterol or both. That is because zinc and cholesterol are the most important nutrients involved in testosterone production.

Zinc is one of the main components used in sperm production and is directly related to increased or decreased testosterone levels. And most people are zinc deficient.
Cholesterol is the building block of testosterone. And most people get enough through proper diet, as long as they do not limit intake of dark meats and whole eggs.

Zinc deficiency is directly related to low testosterone. Also, our body cannot store zinc. So, we need to obtain a significant amount of zinc daily in order to maintain normal or increased testosterone levels.

11-30mg of zinc daily is optimal. This can be achieved through a proper diet, but it is also helpful to take a Zinc Supplement.

Or better yet a Multivitamin just in case you are low in other nutrients as well. And it is best to take it about an hour before bed because most of our testosterone production occurs while we are asleep.

So, I highly recommend you start taking a Zinc Supplement to help increase your testosterone levels and prevent low-testosterone problems.

Note: Fish Oil can also help improve circulation and decrease stress on the heart, leading to stronger erections.

5. Sleep More

The final thing on our list, but still very important, is sleep. Again, most of our testosterone production occurs while we are asleep. So, just by getting more restful sleep, you can greatly increase your testosterone.

How much sleep do you need to increase testosterone?

It all depends, but you should try to get at least 8 hours of sleep a night. Preferably 9-10 hours if you can.

Just remember to keep your Wi-Fi and any unnecessary devices off and away from you while you are asleep. That will allow for the greatest amount of testosterone production and overall increase.

Now Go Increase Your Testosterone!

By following these simple steps you will be well on your way to naturally increasing and restoring your testosterone levels. All that is left now, is for you to take action. And if you do, I am sure you will feel the difference in less than a week. I know I did!

Remember to protect yourself with these SYB Products:

SYB Underwear
SYB Laptop Pad
SYB Phone Pouch

Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!

The Ultimate Guide for a Gluten Free Diet

The Ultimate Guide for a Gluten Free Diet

Starting a gluten free diet can be a bit awe-inspiring. All around the world, whole grain food is most preferred. However, some people have digestive issues like celiac disease and gluten sensitivity. So they have to avoid diets that contain gluten in rich quantities. And some people find it makes for a great weight loss diet!

But no matter your reason for starting a gluten free diet, with only a little effort and dedication, you can be well on your way to better digestive health and weight loss. All you need is a simple diet plan, like this one, to follow regularly. After which you may find a gluten-free diet is more enjoyable to you.

And in this ultimate guide for a gluten free diet, we have some great tips to help make gluten free eating easier for you!

What is Gluten?

Most people don’t really know what “gluten” is. So, first of all, let’s talk about it!

Gluten is a specific type of protein found abundantly in foods like barley, rye, oats, wheat, and spelt (remembered easily as B.R.O.W.S.).

Examples:

Pasta
Bread
Oats
Beer

How to know if you are Gluten Intolerant or not?

Gluten intolerance has many symptoms. But diagnosing it on your own can be quite challenging. The reason being there is a broad range of inflammatory response that is caused by gluten intolerance. And most of them are internal or very subtle. So this systematic inflammatory response can never truly be diagnosed without medical testing.

However, the first step in diagnosing gluten intolerance, or some issue related to your villi, is determining if you have any symptoms of gluten-intolerance. Then, to officially diagnose gluten intolerance, you will need to take 2 more steps:

Clinical testing
Eliminating gluten from the diet for some time and reevaluate your symptoms

The same goes for diagnosing Celiac Disease.

What is Celiac Disease?

Celiac disease is an extreme form of Gluten Intolerance. And it is a condition that is triggered only by ingesting gluten.

When a person with Celiac Disease consumes gluten their intestines have an extreme inflammatory response, similar to other allergic reactions, and tries to fight off the unwanted proteins.

This mere consumption of gluten then causes damage to small intestines. And over time leads to loss of organ tissue and even organ failure. This internal damage also leads to the inability to absorb nutrients properly, eventually causing weakness.

Additionally, the long-standing utilization of a gluten-containing diet by people having celiac disease is susceptible to having everlasting health tribulations, such as:

Malnourishment
Malignancy
Other autoimmune circumstances
Reduced bone compactness

Generally, one out of a hundred people are susceptible to having a celiac disorder.

How long do you need to be on a gluten free diet to see noticeable results?

If you notice some of the symptoms of celiac disease or gluten intolerance, you should go gluten-free for a minimum of two weeks.

However, for the complete elimination of the disorder, it is recommended to be on at it for almost three months. That is the correct time in which your villi come back to the normal state, and the small intestine restores usual health standards.

What you can’t eat on a Gluten-Free Diet

If you want to be on a gluten-free diet, then you need to know what is in everything you consume. To be gluten free, you cannot eat anything that contains barley, rye, oats, wheat, or spelt.

That means no:

Bread
Pasta
Beer
Fried Chicken
Baked Goods
Oatmeal
Cereal

*Unless they are Certified Gluten Free.

Though it may seem like there is a lot you can’t eat on a gluten free diet, there is far more you can eat. You just have to change your habits and find new things you like. That may be a gluten free version of your favorite baked good, pasta, or bread. Or it could be something new entirely!

Gluten-Free Foods

Here are all the healthy and enjoyable things you can eat on a gluten free diet!

Meat & Fish
Fruits & Vegetables
Nuts & Seeds
Dairy Products
Most Herbs & Spices
Beans & Legumes
Tofu

So, really, all you are doing on a gluten free diet is eliminating one unnecessary food group! Which then leaves more room for all the rest!

What is Tofu? And why you need a Super Tofu Press?

Tofu is a gluten free high protein and low-fat product that is created using soy milk. It is packed in the water, much like a sponge. And to get the original flavor of tofu, you need a super tofu press to drain out the extra water.

Tofu is highly recommended for people with gluten-intolerance due to its low fat and high protein content.

Fitness Benefits of a Gluten-Free Diet

A gluten free diet can be very beneficial to anyone. Especially for those suffering from a celiac disorder.

Benefits of a Gluten Free Diet include:

Relieve digestive issues and even improve nutrient absorption
Cure constipation and diarrhea
Decrease gas and stomach bloating


The Final Word on Gluten Free Dieting

Today 1% of the general public has stomach issues, primarily associated with small intestine villi. And gluten intolerance is the main cause.

Starting a gluten free diet can help fix this issue for most people. And by doing so, you will be able to get a completely healthy intestine and stomach.

Just follow this ultimate guide for gluten free diet, and you are well on your way to a healthy body!

More Articles:

The Ketogenic Diet for Athletes: Main Pros and Cons >>

7 Unexpected Health Benefits of the Keto Diet >>

Diet & Nutrition Principles >>

All Articles >>

Sandbag Training | Using Sandbags For Strength Training

Sandbag Training
Using Sandbags For Strength Training

Using sandbags for strength training has been around for quite some time. But not everyone has jumped on the bandwagon and traded their dumbbells for a burlap sandbag.

Besides being cheap to purchase (or making one yourself), sandbags offer several strength benefits that make it worthwhile in adding to your workout routine.

Here are a few examples…

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Builds Core Strength

It’s always a good idea to strengthen your core muscles as much as you can. Core exercises strengthen your underlying muscle tissue and can help to prevent injuries.

When doing a sandbag strength training routine, you’re engaging your core muscles with almost every movement. Even if the exercise itself is not entirely focused on core strengthening.

A sandbag shifts it’s center of gravity constantly. Which feels different and often more difficult when compared to traditional weights. Also, by switching between different types of sandbag fillers, you can add diversity to your workout.

Sandbag Training Doesn’t Require Much Space

Barbells, plates, machines, and squat racks can all take up a lot of space. If you want to improve your strength, using sandbags for weight training is not only affordable, but they also require very little space. This makes them perfect for home gyms and home workouts where you can have a flexible way of working on your strength whenever you feel like it.

You can also take them anywhere. So if you ever find yourself somewhere lacking exercise equipment, for example when traveling, then getting a sandbag could be the answer!

Versatile Exercises

Sandbag workouts are not only effective but also versatile. You can use them for almost any type of exercise.

They can be used for traditional compound exercises such as squats, bench press, power cleans, deadlifts, and more. And because sandbags are soft, they have a low impact on your joints and you can perform less rigid movements.

There are exercises that are unique to sandbags such as the bear crawl; which are good for building stamina and working the core. There are also bear hug squats which are a good alternative to the front squat.

When it comes to cardio-related exercises, there are sandbag sprints and carries. These are not only high-intensity but they also heavily work the legs.

In a similar way you might use a wobble board for stability and balance, this sort of training can also be developed with a sandbag. You can even combine the two for a crazy stability building session. This work with unstable objects can be useful for many sports.

As you can see, sandbags can replace a lot of the equipment needed for most exercises.

Sandbags Come In Different Types

No matter which level you are in your fitness or strength training, you’ll find that there is a sandbag to accommodate your needs. Some bags can weigh up to 400 pounds; which are perfect for those wanting to gain serious strength.

You can also choose from different material qualities, the number of handles, and sizes.

As mentioned earlier, it’s possible to use different filler weights; you can add or remove them accordingly to suit different workouts. This makes them perfect for CrossFit routines where different exercises are performed in a single session.

Pricier sandbags can be water-resistant and withstand heavy-duty usage. With all the different sandbags available on the market, you shouldn’t have a problem finding one that can suit your level of fitness and your exact requirements.

Various Strength Training Variables

When compared to weight training, using a sandbag offers an excellent range of training variables to enhance your strength. Your body’s position, holding position, and the plane of motion can have a larger scale by using a sandbag when compared to traditional weights.

For example, there are around 11 positions to hold a sandbag versus only four positions when using a barbell. There’s a whole list of possibilities of training variables when you use sandbags.

These ways of lifting sandbags and making changes to your body’s position can alter how an exercise feels and the results that come afterward.

Also, planes of motion with a sandbag, such as shoulder squats, rotational lunges, and lateral drags, can make your strength training more elaborate and progressive.

Conclusion

Sandbag training can be a game-changer for your strength training routine. Depending on your fitness level, there is a lot of gym equipment that a weighted bag can replace.

As we’ve discussed, there are so many exercises that are possible with one training bag.

Progressing your strength training is very achievable using heavy sandbags. And if you want a versatile workout that you can perform almost anywhere, then a sandbag is a fantastic option!

Choosing a Safe and Successful Weight Loss Program

Choosing a Safe and Successful Weight Loss Program

Weight Gain is a major concern among many of the adults and millennials in the modern world. To remedy it, there are a lot of weight loss programs offered to help you reduce the excess weight. We often see different programs through magazines, TV, newspapers, radio, and websites that promise to help you lose weight. These programs often include a combination of a diet plan and exercise activity to help you lose weight.

Now, there are different weight loss programs available to follow that caters to certain individuals. If you are interested in losing extra weight but don’t know which weight loss program is best for you, then this post will guide you in choosing the right one.

6 Steps to Fat Loss Forever >>

Talk to your doctor first

Before beginning your weight loss journey, it is essential that you talk to your doctor. You might have a medical condition that restricts you from doing a certain exercise. Or you might not able to follow certain diet-plan due to medication. So, it is important that you consult with your doctor before beginning any new diet or exercise program.

You will also get important information regarding your optimal BMI, weight, and other health-related information from your doctor or health-care professional that will help you to choose the right weight-loss program for you.

Things to Consider in a Weightloss Program

There are a variety of factors that composite a good weight loss program. A single weight-loss plan will not be suitable for everyone as it will change upon an individual’s need. To choose a diet plan that will meet with your liking, you should consider the following things:

Cost and Time

Some weight-loss programs are much more costly than others as they demand you to buy certain exercise equipment and meals. Some weight-loss programs also include visiting clinics and support meetings. So, you need to spend your time when you follow these types of weight loss plans.

If you have time and money, then you can choose any premium weight loss program. However, if you have limited time and budget, then you should definitely try a different weight loss plan as it may interfere with your day-to-day life.

Get our FREE Fat Loss Guide >>

Health Condition

Your current health condition also affects how you choose the weight-loss program.

If you are on daily medication or have any condition that restricts you from following a certain diet, then you should choose your weight-loss program carefully. For example, some people cannot run for long or lift heavy weights because of certain cardiac or bone conditions. So, they should carefully choose their weight loss program as it may interfere with their condition.

As mentioned earlier, it is best to consult with your doctor before choosing a weight loss program.

Take Your Health Self-Assessment >>

Preferred Diet Plan

There are different diet-plans present in different weight-loss programs. You should pick one that suits you best.

A flexible diet-plan has food items from all food groups and doesn’t restrict you from having certain food types. It is good for people who are new to weight loss programs and young people.
A balanced diet plan is like flexible dieting but puts restrictions on how much you can intake certain food items. It is a safe and healthy diet-plan and is suitable for young and older people alike.
Other plans like high-protein, low carbohydrates, low fat, and low calories include a severe restriction on certain food types. It will give you a rapid weight loss than the aforementioned types, but you should choose carefully as they do not suit everyone.

Learn more about Proper Diet >>

Other Factors

Some other factors that you should consider are the risks and the success of the different weight loss programs. Some programs will have inherent risks but may give you quick success in reducing weight. While others don’t have high risks or good success.

You should do some research behind the science and technique of each weight loss program. Then choose the one that you think is best for you.

6 Steps to Fat Loss Forever >>

Popular Weight Loss Programs
1. Mayo Clinic Diet-Plan

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The experts at the Mayo Clinic have created a popular weight loss program that is suitable for most people. It includes good guidelines to lose excess weight along with living a sustainable life.

You should follow this plan if you intend to live a healthy lifestyle and have a diet that sticks with you for life.

The two main parts of this program are the losing and living phase. The losing phase happens for the first two weeks where you lose up to 5 kilograms by modifying your diet. The living phase helps you to keep your optimal weight permanently. It is a lifelong approach.

The Mayo Clinic diet plan encourages you to have a good amount of healthy foods that are low on calories such as fruits, vegetables, and whole-grain meals. You also get lean protein food items like fish, unsaturated-fats, etc.

The thing to know is that this food-plan doesn’t eliminate any food items for you to have. You can eat everything but in certain portions.

Also, this plan also encourages you to do at least 30 minutes of exercise every day. You should also be active throughout your day like taking stairs instead of the lift, etc.

By following this plan, you not only get to reduce your weight, but you also reduce your chances of developing chronic health conditions; such as diabetes, heart-related problems, high cholesterol, High Blood Pressure, etc.

This plan is one of the most practical and sustainable weight-loss programs for all that you can follow all your life.

When you’re dieting, it’s always recommended to track your weight using weighing scales.

2. Intermittent Fasting

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This diet-plan is now the most popular among the young generation. Intermittent fasting includes a time period throughout the day where you can eat and then fast for the rest.

There are different forms of Intermittent fasting that exist today based on the time periods and calories such as 16/8, 5:2, etc.

In the 16/8 method, you can only eat for 8 hours per day and continue fasting for the other 16 hours per day.
In the 5:2 method, you should only take around 500-600 calories for 2 days per week and continue your normal diet for the rest of the days.

By restricting the time and calories that you should intake, Intermittent fasting works well in reducing your weight. If you don’t eat too much in the rest of the time, you can see significant weight loss by following this program.

Studies show that intermittent fasting can reduce up to 8 percent of your weight in just 5-6 months. It can also reduce your belly fat, which is the most harmful fat in our body, by 4-7%.

Research into the intermittent fasting also shows that it can improve your mental health, increase your insulin sensitivity, and reduce inflammation.

Intermittent fasting is a popular weight-loss plan with a lot of health benefits. But it also has its fair share of risks. While it is generally safe for young and healthy people to follow, the same cannot be said for people with a medical condition. People with diabetes, eating disorders, low weight, and pregnant women should talk with their health care professional before following this diet.

3. Paleo Diet

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Another popular weight loss program along with intermittent fasting is the paleo diet. It follows the principle of eating foods that our ancestors took before they developed agriculture to lead a healthy life.

Weight gain along with the chronic diseases that plague the modern world can be linked to modern processed foods. If you avoid these foods, then your weight automatically reduces.

In the paleo diet, you get to eat food that is rich in lean protein such as meat, nuts, and seeds; along with different fruits and vegetables. You also limit the food that is processed and rich in calories such as sugar, dairy, etc.

Now, there are different versions of the paleo diet available that includes and restricts different food categories. But overall, following the paleo diet, reduces the number of calories you intake every day.

Studies show that by following the paleo diet, one can significantly reduce their weight along with harmful belly fat. As you intake only foods that are rich in proteins, you get to reduce the risk of developing heart-related problems, high cholesterol, and diabetes.

Like Intermittent fasting, the Paleo diet has risks for some people. People who have kidney problems or other related conditions cannot intake high-amount of calories. So, they should consult with their doctor before following this diet.

It also restricts you to have whole grain and dairy that are healthy and nutritious.

4. Plant-Based Diet

In a plant-based vegetarian diet, you are restricted to have anything outside of plant-related food items.

Foods such as meat, dairy, eggs, honey, and other animal-derived products are restricted in this diet. Plant-based items such as whole grains, vegetables, and fruits are encouraged in this diet.

This diet works well in reducing weight as it contains food that is high in fiber and starch. It keeps your stomach full for a long time, thus reducing the number of calories you intake every day.

Studies too show that people who follow a vegan diet can reduce their weight significantly while also reducing their risk of having heart problems, diabetes, and other chronic conditions.

While the plant-based diet is safe for everyone, you get to lose nutrients such as Vitamin B12, D, calcium, zinc, iodine, etc that are exclusively found in animal-derived products.

5. Low Carb & Low Fat Diets

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Low carb and Low fat diet-plans have been popular for decades because of the results they provide in reducing excess weight.

The Low Carbohydrate Diet focuses on intaking a high amount of proteins and fats while limiting foods that have carbs.
The Low Fat Diet focuses on intaking carbohydrates and protein instead of fat.

Studies have shown that these diet plans are good in reducing your weight; especially the harmful belly fat. They can also reduce your risk of developing heart disease, high cholesterol, high Blood Pressure, and diabetes.

While these diet plans are generally considered safe and good for everyone, they are not suited for all. While some may feel good on the low carbohydrate or low-fat diet, others may feel miserable.

6. Ketogenic (High-Fat) Diet

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The Ketogenic Diet is a high-fat, moderate-protein, and low-carb diet plan. The Keto Diet mainly restricts carbohydrates and is best for those with carb or sugar addictions. Learn More >>

When you’re dieting, it’s always recommended to track your weight using weighing scales.

6 Steps to Fat Loss Forever >>

Conclusion

You have to understand that there is no perfect weight loss plan that works for everyone. So, you should carefully consider all the factors and choose the one that suits you best. We hope you got some information on choosing a successful weight loss program to live a long healthy life.

Get a Workout Program >>

More Diet Articles >>

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