This Simple Morning Workout Melts Fat All Day Long, Say Experts

 This Simple Morning Workout Melts Fat All Day Long, Say Experts

It's a common refrain you'll hear from countless personal trainers: "The best workout you can do is the one you actually do." In other words, any fitness is better than no fitness at all, and if your schedule only permits you to squeeze in your sweat sessions in the evenings, over your lunch break, or even at your desk while you're toiling away on deadline, that's fine—it's the best you can do. But if you've got more flexibility, there's a mountain of evidence suggesting that you should move your exercise routine to the morning.

Sure, you'll likely have less distractions, you'll feel more energized all day long, and you'll start your day on a positive note with the single best stress relief method one can do this side of Tibet, but starting your day with exercise will have a cascading effect on your health throughout your day—and will even prime your brain to make better decisions. According to a study published in the International Journal of Obesity, participants who stuck to 30-minute workouts in the mornings made healthier lifestyle and food choices throughout their day. Another study, published in the Journal of Diabetes Science and Technology, found that working out in the morning was best for regulating your blood sugar and protecting your body from diabetes.

As an added benefit, if you move your workout to the morning—and choose the right morning exercise (more on that below)—you'll start your day burning fat by igniting your body's stress response, and you'll have the added benefit of burning that fat all day long. A study published in journal EBioMedicine tracked the exercise habits of male participants who worked out at varying times of the day, and the researchers discovered that the 24-hour fat burn—or "fat oxidation"—was highest among the ones who did their exercise before breakfast.

So what's a great workout you can do quickly, simply, and easily when you wake up in the morning? "If people are looking to improve performance in the most time-effective way, and if they're looking to improve health in the most time effective way, then I think incorporating interval training is a very good strategy," says Martin Gibala, Ph.D., Ph.D., professor of kinesiology at McMaster University in Hamilton, Ontario, and the world's foremost expert on the science of high-intensity interval training—short bursts of rigorous, rapid-fire exercise.

Robert Herbst, a personal trainer, weight loss expert, and 19-time world champion powerlifter who supervised the drug testing at the 2016 Rio Olympic Games and will have a similar role in Tokyo this year, agrees. "A vigorous workout early in the day can cause you to burn fat during the day by raising your metabolism," says Herbst. "Especially if it causes an oxygen debt such as high intensity interval training (HIIT)."

With that in mind, we've provided below an excellent 10-minute workout that is guaranteed to ignite your body's stress response, get you sweatin' hard and feeling the endorphin rush, elevate your body's fat-burning machinery, and keep it high all day long. So read on, and give it a try! And to give your fat-burning efforts a much-needed assist throughout the day, try your hand at these Sneaky Weight Loss Tricks That Totally Work, According to Science

1-Set a timer For A 10 Min

You'll then do a circuit of the following exercises for 30 seconds each—as many as you can perform. Break for ten to 30 seconds for rest after each circuit, depending on your fitness level.

2-Prosoner Squat0;30Sec

Place your hands behind your head, interlacing your fingers. Stand with your feet shoulder width and your toes turned slightly outward. Squat as low as you can. (Ed note: If you're in better shape, you can increase the intensity of this workout by substituting Burpees for prisoner squats.)

3-Seal Jump;30Sec

Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump you legs back in, clap your hands in front of you.

4-Push-Ups;30Sec

Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor. (Ed note: If 30 seconds of pushups is too many, just do 5 to 10.)

5-Lateral jumps;30Sec

Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep. For more great workouts, try one of these 30 Amazing 30-Second Moves!

New study reveals that exercise is socially contagious

When it comes to exercise, you may want to keep your friends close. A new study published in Nature Communications revealed that exercise is socially contagious, observing that exercise data shared on social networks influenced the exercise habits of people who saw them.

For the study, researchers Sinan Aral and Christos Nicolaides of the Massachusetts Institute of Technology analyzed data from an unnamed global social media network. The data came from 1.1 million users who shared their running information on the network over four years, via a variety of fitness tracking devices and apps. These devices tracked their running time, speed, duration, and other stats, and posted the information automatically when connected to the social media platform.

The researchers observed that people ran further and faster when their friends did so. More specifically, they found that an extra kilometer run by a person resulted in an additional 0.3 kilometer for his or her friends. In the same way, an additional 10 minutes run by a person resulted in three minutes added running time among that person’s social circle. They also found that an extra 10 calories burned by a friend leads to 3.5 extra calories off for friends. This contagion, however, lessened over time.

The level of influence a person has changed depending on their gender and how active they are, the researchers said. Less active runners were found to be more influential than their more active counterparts. At the same time, men are influenced by both men and women, while women are only influenced by other women.

“This may be due to gender differences in the motivations for exercise and competition. For example, men report receiving and being more influenced by social support in their decision to adopt exercise behaviors, while women report being more motivated by self-regulation and individual planning. Moreover, men may be more competitive and specifically more competitive with each other,” Aral and Nicolaides said.

The benefits of going social

Whether it’s through seeing their exercise habits on social media, or working out with them in real life, friends can be the most powerful motivators when it comes to exercise. An article in Shape.com cited a study that compared people who joined a weight loss program with friends, and those who did it alone. The study found that 95 percent of those who did the program with friends completed it, a much higher rate compared to the 76 percent for those who went through the program alone. Furthermore, those who did the program with friends were 42 percent more likely to maintain their weight, the study said.

Another study by researchers from Oxford’s Institute of Cognitive and Evolutionary Anthropology observed members of the Oxford rowing team, comparing those who trained with a group with those who trained alone. The athletes who trained in a group were found to have a higher pain threshold post-workout than those who exercised solo. A higher pain threshold indicates a higher level of endorphins, the hormones that are released during physical activity and are responsible for what is called “runner’s high”. The researchers found that “synchronized physical activity elevates mood and enhances a sense of social bonding”, taking note of other social activities such as laughter, music, and shared religious rituals that produce the same euphoric effect.

Evidently, no man is an island — especially when it comes to working out. Social workouts such as CrossFit, Acroyoga, dance classes, competitive sports, and group running or biking are open to anyone who needs to give their workout a friendly boost. But even those who prefer working out alone can socially supercharge their exercise – all they have to do is go online.

Get more fitness and weight loss tips and news on Slender.news.

Sources include:

Nature.com
Shape.com
RSBL.RoyalSocietyPublishing.org

10 Steps on Improving Your Metabolism

Are you sluggish and low on energy? Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism (1). Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements (2).

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.

Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don’t Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn’t drive your car to work on an empty tank, and you shouldn’t start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don’t Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating “healthy” fast food, frozen dinners, and other processed choices. If it’s man-made, it’s not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

HIIT is basically alternating low intensity and moderate to high intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…

Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don’t train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. (3) If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet, detoxifying, and herbs can correct any ailments.

1. http://www.naturalnewsblogs.com/thyroid-dysfunctions-obesity-epidemic-weight-loss-canary-suffering/
2. http://www.naturalnewsblogs.com/cant-lose-weight/
3. http://www.naturalnewsblogs.com/adrenal-fatigue-beat/

Deep breathing leads to stress relief, researchers find

A recent study has revealed that deep breathing can help manage stress. Researchers from the Stanford University School of Medicine and their colleagues have identified the exact neurons that link breathing and states of mind. These states of mind include attention, relaxation, anxiety, and excitement.

According to the findings of the paper, first published in Science on March 31 of this year, this cluster of neurons is found deep within the brainstem. Called “the pacemaker for breathing” by senior author and Professor of Biochemistry, Dr. Mark Krasnow, this structure was initially discovered in mice in the early ’90s by study co-author and Professor of Neurobiology at the University of California, Los Angeles (UCLA), Dr. Jack Feldman. The pacemaker for breathing, Krasnow told Med.Stanford.edu, has a more difficult job than the heart because of the many distinct types of breathing, ranging from yawning to sighing to laughing. “We wondered if different subtypes of neurons within the respiratory control center might be in charge of generating these different types of breath.”

In collaboration with lead author and Faculty Fellow at UCLA, Dr. Kevin Yackle, Krasnow, and Feldman decided to pinpoint which neurons were responsible for the different kinds of breathing. The researchers accomplished this by knocking out some of those neurons in mice and only those neurons, which in turn severed the connection between arousal and the type of breathing, reports ZeeNews.India.com. They selected these neurons based on previous knowledge of mouse genes that had been associated with breathing.

The mice who no longer had the neurons for faster breathing were found to be “extraordinarily calm”. Yackle has said, “If you put them in a novel environment, which normally stimulates lots of sniffing and exploration. They would just sit around grooming themselves — evidence of what passes for mellowness when you’re a mouse.”

Over the course of the study, the researchers observed that these mice continued to display the other varieties of breathing, only at different capacities. They noted that there were less fast “active” breaths and more slow breaths. The researchers deduced that the neurons did not regulate breathing and instead “reported” to another structure in the brainstem, the locus coeruleus. The functions of this structure include waking us from sleep, triggering anxiety and maintaining alertness. This area, the researchers believe, is the reason why people feel calmer when they take slow, deep breaths.

“This study is intriguing because it provides a cellular and molecular understanding of how that might work,” Krasnow has said. “If something’s impairing or accelerating your breathing, you need to know right away. These 175 neurons, which tell the rest of the brain what’s going on, are absolutely critical.”

Feldman then added, “We’re hopeful that understanding this center’s function will lead to therapies for stress, depression and other negative emotions.”

People who suffer from stress-related are sometimes prescribed breathing-controlled exercises by medical practitioners. A similar exercise is a core component of yoga and is known as “pranayama” or the practice of controlling the breath. This control and extension of the breath can help manipulate the body’s energies to vitalize or soothe moods.

In a statement to NPR.org, Krasnow said, “This connection between breathing and higher-order brain function is an idea that’s been around for millennia, at least dating back to the time of development of pranayama yoga practices. The way that pranayama yoga and these other approaches try to calm the mind is to simply take control of your breathing by taking… slow… regular… breaths.”

You can learn more about how to maintain your health naturally by visiting MindBodyScience.news.

Sources:
Science.ScienceMag.org
ZeeNews.India.com
Med.Stanford.edu
NPR.org

15 Reasons You Should Be Drinking Lemon Water Every Morning

If you are looking for an easy trick to improve your life and overall health, than look no further. Drinking lemon water first thing in the morning is a pretty simple routine to get into and will have tremendous effects on your overall health.

Since I started this simple and surprisingly healthy habit a few years ago, I definitely noticed the difference. Not only does the refreshing taste wake me up in the morning, it helps to kick start digestion and finalizes my body’s natural detoxification processes… And lemons are packed with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers.

According to the Ayurvedic philosophy, choices you make regarding your daily routine either build up resistance to diseases or tear it down.

So what are you waiting for to jump start your day with this incredible easy morning routine. Its benefits are endless and I listed the 15 most important ones for you in this article.

1.    Improves Digestion

Lemon juice has a similar structure to your stomach’s juices and helps to loosen and flush out toxins from the digestive tract. Lemon juice can help ease indigestion, heartburn, and bloating. It also helps to move your bowels in the morning, hydrates your colon, stimulate bile production, and infuses water in your stool.

2.    Boost Immune System.

Lemon juice is rich in vitamin C, which helps strengthen the immunes system and fights cold and flu. But not only vitamin C is important for a good working immune system, iron is another important nutrient, and lemons improve the ability to absorb more iron from the food you eat.

3.    Hydrates Your Body

It is important to stay hydrated. Especially during the summer months. Plain water is best, but many people find this boring and are not drinking enough of it. That’s where lemon comes into play to make things more interesting. So feel free to not only start your day with lemon water, but drink as many glasses as you wish during the day to stay hydrated.

4.    Boost Energy

Lemon water gives you an instant boost of energy and improves your mood right at the start of your day.

5.    Promote Healthy And Rejuvenated Skin

Lemons are a rich sources of antioxidants that prevent free radical damage. These free radicals are responsible for pre-mature aging of your skin. Vitamin C helps to maintain your skin’s elasticity to prevent the formation of wrinkles and decrease blemishes.

6.    Reduce Inflammation

Lemons have the ability to remove uric acid from your joints. Uric acid built-ups are one of the major causes of inflammation.

7.    Weight Loss Aid

Although lemon water on its own is no weight loss miracle, it can definitely help you to achieve faster and long term results. Lemons assist in fighting hunger cravings, boost metabolism, and give you a stuffed feeling, making it less likely to snack in between meals.

8.    Alkalize Your Body

Although lemons have a sour taste, they are one of the most alkalizing food sources on Earth. Too much acids can cause inflammation, obesity, and major diseases like cancer, diabetes and Alzheimer’s.

9.    Cleansing Properties

Lemons help your entire body to flush out more toxins to prevent built-ups and damage to your cells, tissues, and organs. It stimulates your liver to produce more enzymes and work more efficiently. Lemon juice works as a diuretic to keep your urinary tract toxin-free and can also change the pH levels which discourage bacterial growth. This is very helpful for people who often suffer from UTI (urinary tract infection). And like mentioned before, lemons loosen and flush out waste from your digestive tract and cleanse your colon.

10.Antibacterial and Antiviral Properties

Lemons have antibacterial and antiviral properties. They help fight the flu, cold, and soothe a sore throat. Although people who drink their daily lemon water every day are less likely to get these in the first place.

11.Reduce Mucus And Phlegm

Lemon water helps to reduce mucus and phlegm formation. People who drink cow’s milk are often more sensitive for mucus production. So starting your day with lemon water can definitely help to lessen mucus if you’re not ready to go dairy-free.

12.Freshen Breath

Lemons freshen your breath and fight mouth bacteria. Although lemons are great for your overall oral health, avoid drinking or using it undiluted. The citric acid can erode tooth enamel, so don’t brush your teeth with it, but have a glass of lemon water instead.

13.Boost Brain Power

The high levels of potassium and magnesium show beneficial effects on our brain and nerve health. Lemon water can give you the boost you need to fight depression and stress. It creates mental clarity and more focus, making it a great drink for students or people with busy and stressful jobs.

14.Anti-cancer

Lemon’s antioxidants not only protect your skin from ageing, but also reduce the risk of several types of cancer. They are great in neutralizing acids as well. Cancer loves to grow in an acidic environment. Alkalizing your body may stop cancer cells to grow and may reduce the risk of getting cancer in the first place.

15.Get Of Caffeine

Many people are able to get off caffeine by replacing their morning coffee by lukewarm lemon water. It gives a similar energy boost to wake your body and boost energy as one cup of coffee would.

How To Make Lemon Water

Making lemon water is super simple. It takes less than 5 minutes of your precious morning time. Just squeeze half a lemon in lukewarm water. If you weigh more than 150 pounds, use a whole lemon.

Why use lukewarm (or room temperature) instead of cold or hot water to make this healing morning drink? Well, hot or cold water takes more energy to process, so your first glass in the morning should be lukewarm or at room temperature to slowly wake your body and kick start digestion.

If you love the taste feel free to add more lemon water to your diet during the rest of the day, cold or hot. It adds up to your daily water need, is less boring than plain water, and adds tons of benefits for body and mind.