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!

This One Workout Drives 29 Percent More Fat Loss, Says Science

It's an eternal question for which you'll find countless answers: What's the single best workout for losing weight? Some urge you to walk. Others say you need to lift weights to build muscle mass—which in turn burns more fat. (Spoiler alert: They're not wrong.) Others say that hopping on the treadmill is your surest way to torch more calories. Others astutely note that the single greatest exercise for losing weight is doing what you love that will result in you actually doing it.

But according to a meta-analysis of more than 786 studies on the subject published in The British Journal of Sports Medicine, there is a different answer (assuming you're eating the right foods and not the wrong ones): interval training. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "Interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

The researchers also noted that running and sprinting were more effective than cycling in "reducing total and visceral mass."

These studies are among several that extol the benefits of interval training, which is defined as doing short bursts of rigorous, rapid-fire exercise. "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., professor of kinesiology at McMaster University in Hamilton, Ontario, and perhaps the world's foremost expert on the science of high-intensity interval training.
If you're interested in trying a running and sprinting HIIT workout, read on, because we've included a great one right here. And for more news, make sure you're fully up to speed on the 100 Unhealthiest Foods on the Planet.

Runners found to have an increased lifespan of 3 years, says new study

Going for a run isn’t something that most Americans like to do, but if more people did it they’d live longer. Up to three years longer, on average, in fact, according to a new study.

The New York Times is reporting that people who run an hour a day can add an additional seven hours to your life, per day.

In fact, going for a daily run is believed to be the most effective way to boost overall life expectancy, a new review and analysis of existing research regarding premature exercise and death has concluded.

“The new study found that, compared to nonrunners, runners tend to live about three additional years, even if they run slowly or sporadically and smoke, drink or are overweight,” the Times reported, citing the findings. “No other form of exercise that researchers looked at showed comparable impacts on life span.” (Related: Read If You Hate Running Sprints, This Study Is For You.)

That would include gym rats who love to lift weights, do aerobics, yoga and crossfit, presumably, based on findings.

Three years ago a group of distinguished research scientists published a study in the Journal of the American College of Cardiology after analyzing a large body of data collected from the Cooper Institute in Dallas, which had conducted medical and fitness tests on subjects. The analysis of that body of data found that people who only ran five minutes a day had longer lifespans, on average.

Following the release of that study, the scientists were deluged with questions from colleagues and the public, says Duck-chul Lee, a kinesiology professor at Iowa State University, one of the just-released study’s co-authors. Among the queries, scientists and members of the public asked if other physical activities, including walking, were equally beneficial as running was to prolonging life.

Some others wanted to know if running actually did prolong lifespans, the Times noted, in a significant way. “Could it be, they asked rather peevishly, that if, in order to reduce your risk of dying by a year, you had to spend the equivalent of a year’s worth of time on the trails or track, producing no discernible gain?” the paper reported.

That spurred the research team to launch a new study, published in Progress in Cardiovascular Disease, aimed at answering these and other questions. In taking a fresh new look at the Cooper Institute data, as well as additional large studies conducted and published in recent years, to determine any correlation between exercise and longer life, Lee and his team found that their earlier conclusions were reinforced.

Taken together, all of the available data indicated clearly that running – no matter the pace or distance ran – diminished a person’s risk of premature death by nearly 40 percent, versus other forms of exercise. And that finding held even for runners who smoked, drank alcohol or had health challenges like high blood pressure or obesity.

The Times noted further:

Using those numbers, the scientists then determined that if every non-runner who had been part of the reviewed studies took up the sport, there would have been 16 percent fewer deaths over all, and 25 percent fewer fatal heart attacks. (One caveat: the participants in those studies were mostly white and middle class.)

The demographics of the study are important to note because the results may not be consistent across ethnicities or for people in different socioeconomic classes. But the results are encouraging, nonetheless. (Related: Read Runners And Foot Injuries: What May Be Causing It.)

One of the more interesting aspects of the most recent study is scientists estimated that running statistically adds more time to a person’s lifespan, hour for hour, than it takes away. In calculating 2 hours of running per week – the average reported by those who participated in the Cooper Institute study – the research team figured that a classic runner spends less than six months actually running over 40 years’ time, but could nevertheless expect to boost life expectancy by 3.2 years, leaving a net gain of 2.8 years.

Thus, they concluded, the time running was well spent.

Researchers found that other forms of exercise, including walking, biking and aerobics – provided they involved the same degree of exertion – also cut the risk of premature death by some 12 percent.

Learn more at MensFitnessFocus.com and WomensFitnessFocus.com.

J.D. Heyes is a senior writer for NaturalNews.com and NewsTarget.com, as well as editor of The National Sentinel.

Sources include:

NYTimes.com

MensFitnessFocus.com

Yoga for beginners: 7 poses even newbies can do

The idea of doing those complicated yoga poses during a class can be a scary thought. If you’ve witnessed seasoned yoga practitioners effortlessly pull off the elephant’s trunk or the scorpion, then you might even reconsider a new exercise regiment. Push those niggling doubts aside and just set down your yoga mat. Everyone has to start from somewhere, and you can start off with these beginner yoga poses recommended by the DailyBurn.com.

Before attempting any of these poses, remember to do some stretches first. Preparing your muscles for what’s coming ahead will keep them in good shape during your entire yoga workout. Don’t risk pulling a hamstring by accident. Stretch beforehand.

Tadasana (Mountain Pose)

Stand tall with your feet together and arms at your sides. Ground your feet, straighten your legs, and tuck in your tailbone. Take a deep breath, elongate your torso, and raise your arms, reaching for the ceiling with your fingertips. Straighten your arms as your palms face each other. Exhale and gently lower your arms back to your sides.

Balasana (Child’s Pose)

Assume a kneeling position, tucking your toes under you and sitting on your heels. Exhale and bring down your upper body, extending and stretching your arms forward. Your forehead should be resting on the mat and your stomach should be settled on your thighs. To come back up, lengthen your torso, then inhale and lift from your tailbone.

Marjaryasana to Bitilasana (Cat/Cow Pose)

Place your hands and knees on the floor, making sure that your spine is neutral, and that your abs are engaged. Inhale and, as you exhale, round up your spine and tuck your chin. As you inhale once again, relax your abs and arch your back, lifting your head and tailbone upwards.

Adho Mukha Svanansana (Downward Facing Dog)

Begin on all fours with your hands directly under your shoulders and knees under your hips. Spread your fingers and press your palms into the mat as you move your hands forward. Press your hips towards the ceiling and move your chest towards your legs, turning your body into an inverted V-shape. Remember to keep your feet hip-width apart

Virabhadrasana I (Warrior I)

From the mountain pose, exhale, and step your left foot back four feet so that you’re in a lunging position. Raise your arms until they’re aligned with your ears and then turn your left foot 90 degrees towards the left wall. Breathe deeply and then slide down, keeping your hips square as you do so.

Virabhadrasana II (Warrior II)

Again, begin in the mountain pose and then move your left foot back as you exhale. Turn your back foot 90 degrees. Lift up both of your arms until they’re at the same height as your shoulders, keeping them parallel to the floor. Bend your front knee over your ankle and sink your hips. Line up your eyes with your front-facing arm and look forward.

Shavsana (Corpse Pose)

Lie down, bring legs apart and your arms to your sides while keeping your palms facing upwards. Relax your entire body, including your face. Breathe slowly and gently.

If you’re looking for an exercise that can help you shed pounds and relax you, then you can’t go wrong with yoga. ArtofLiving.org says that doing yoga will allow you to enjoy a number of perks. From giving you a decent workout to boosting your metabolism to rejuvenating your mind, there’s so much this exercise can do for you. All you need is some loose, comfortable clothing, a great yoga mat, and determination to make the most of yoga.

Follow more news on the healing arts at HealingArts.news.

Sources:

DailyBurn.com

ArtofLiving.orgFacebook

15 Ways to Flatten Your Belly

Belly fat is the bane of most dieters, but unfortunately – as you probably already know – is one of the more difficult places to firm and tone up. There are, however, things you can do to help lose weight from this area. Fifteen tips for firming up your tummy are listed below.

Girls’ Time on the Track

Suggest a weekly walk-and-talk session with your girlfriends so you can both catch up as you’re getting fit. If you have a walking buddy, you are more likely to stick with your program as we

Keep up with Cardio

If you are really after burning the belly fat, aerobics are still the way to go. They burn 67% more calories than strength training and will tackle even problem areas like the tummy.

Ramp Up the Fiber

For every 10gms of fiber you eat daily, your body belly will carry nearly 4% less fat. Great sources of fiber include fresh fruits and vegetables, beans, and cereals like bran flakes.

Order First

Don’t be afraid to be pushy and order first when at a restaurant. This will generally mean a shorter wait time before your food arrives so you will not feel like you are starving and overeat.

Wipe the Windshield!

Lie face up with arms extended, palms down, and legs bent at a 90 degree angle so your feet are off the floor. Keeping abs tight, lower your right legs to the floor, keeping shoulders firmly planted, then raise leg up again. Repeat with left leg and do 20 reps.

Vacuum

Vacuuming actually provides a great workout for your tummy, especially if you tighten your abs while you are doing it. You will get a cleaner house and a slimmer waistline!

Beware of the Salt

Too much salt in your diet will cause you to retain more fluid and contribute to water weight. So watch your salt intake.

Indulge in Avocadoes

Avocadoes are rich in monounsaturated fatty acids which stop the blood sugar spikes that can lead to more belly fat. They also are easy to work into anybody’s diet.

Skip the Soda

The calories you get from these fizzy drinks usually wind up on your belly. Try sparkling water or unsweetened iced tea instead.

Avoid Alcohol

Too much alcohol in the diet can raise your levels of cortisol, which can send fat straight to your belly. Opt for virgin drinks and you will save a ton of calories.

Kayak

Kayaking is loads of fun but also provides a great workout for your abdominal muscles – and your upper body, too!

Eat Sunflower Seeds

Sunflowers are also a great source of monounsaturated fats and adding them to your diet is as simple as sprinkling them on your lunchtime salad.

Tummy Tuck

Tucking your tummy in while you walk or do housework is a simple way to help tone muscles while you go about your day.

Get Fishy

Salmon and other fish are good source of Omega-3 fatty acids, which also help you in the war on fat. Try to get several fish servings a week.

Hydrate

Good hydration keeps your whole body functioning better – including your metabolism. You also need more water if you are working out.

Following these tips is not difficult, and it can really pay off in the form of a firmer, tighter belly!

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The hows and whys of the perfect push-up

If you’re trying to build a better body yet can’t be bothered with a gym membership, workouts at home are the way to go. Some exercise moves are easy to pull off. Others, not so much. The push-up is one of those that can fall in the latter if you’re not used to doing it. You might be tempted to forgo it all together, but this simple calisthenics exercise is an excellent way to increase your upper body strength and build up your core. The best part is that a push-up can be done anywhere at any time, with many variations.

Mastering the perfect push-up is easy, and here’s how to do it.

The perfect push-up

Place your hands on the ground, right under your shoulders, with your fingertips pointing straight ahead. Take care not to splay your hands too wide or you risk putting undue pressure on your shoulders. Plant your toes firmly on the floor. You want your entire body to be as straight as possible and in a neutral position, so flatten your back and brace your core.

Lower your body until your chest touches the floor. Maintain a flat back and neck—you can do this by focusing your eyes three feet in front of you. Again, try to keep your body as straight as possible. Don’t let your butt or your elbows stick out. The push-up is a whole-body movement, so engage your glutes and keep your hips from hitting the ground.

Push back into the starting position, exhaling as you do so. Repeat as many sets as you can manage. Don’t forget to breathe while exercising: inhale as you go down and exhale on the way back up.

Other tips

Focus on the quality of each push-up instead of quantity. Doing a push-up sloppily decreases its efficacy because you’ll be targeting fewer muscles that way. Remember that the push-up is supposed to work out your entire body, but only if you let it.

Mind your form. Tuck your elbows at a 20- to 40-degree angle close to your torso. Keep your shoulders down and prevent them shrugging towards your ears. Ensure that your hips and torso are straight. Like what was previously mentioned, the push-up is a whole-body workout. Forgetting the proper form on any body part is a sure-fire way to have it miss out on what makes the push-up so great an exercise.

Don’t sweat it if you don’t do a lot of push-ups on your first try. If you’ve never done a push-up before, then five sets or even one can be a challenge. Don’t beat yourself up if all you can manage at the moment is one push-up. If you did it right, that’s what really counts. Just keep on doing push-ups and you’ll get better at doing them in time. Perseverance is key.

Once you’ve gotten the hang of push-ups, you can vary them up to stimulate your muscles. Raising the difficult and intensity can be done simply by changing your hand or body position. Try doing push-ups with only one arm. Do the Superman push-up by lifting your left leg off the floor and your right arm in front of your body when you get back up.

Give yourself a pat on the back. Push-ups aren’t just a great way to increase strength in your body, they’ll also boost your metabolism and make you less likely to sustain injuries. A single push-up now might not seem like much, but in time that can become 10 or even 30 push-ups daily. You’ve taken the first step and just need to keep moving forward.

Sources:

NaturalNewsBlogs.com

Greatist.com

DailyBurn.com

BreakingMuscle.com