Boost Metabolism through Exercise easily

Metabolism is just term that refers to how fast or how slow your body processes food and turns it into an energy source. The faster your metabolism, the fewer calories your body will have time to store and turn into fat storages in your body. So increasing your metabolism is one of the key ways to losing weight,






One of the best way to boost your metabolism is through exercise.

1. Cardio: One of the best for increasing the metabolic rate is doing cardio. Here are 6 Best cardio exercises .
2. Not too much cardio: Some runners and joggers can’t figure out why, despite all the cardiovascular exercise they’re doing, those last 10 extra pounds won’t melt away.Too much cardio will actually burn muscle tissue.
3. Weight training: A better way to boost metabolism through exercise is to start a strength-training routine. More muscles will help to burn calories even when you are not doing anything.

5 Foods to reduce hair loss

Changing lifestyle and eating habbits are leading to the hair loss among many people. If you are already following my advise given in “7 Simple and natural ways to reduce hair loss” (hyperlink) or some other methods, then good nutrition can acceleate the process of prevention of hair loss and help your hair to regrow faster.

1.      Proteins grow hair: Hair are made up of proteins. So protein deficiency can cause hair loss. Source of proteins: Cheese, beans, watermelon seeds, meat, fish, pulses and peanuts.

2.      Vitamin C: Deficiency of vitamin c make your hair dry, dull and weak and lead to hair loss. Source of vitamin c: Papaya, oranges, strawberries, kiwi fruits, broccoli, green vegetables.

3.       Iron and Zinc: Iron is essential for the transmission of oxygen to your cells and helps the body to use protein to make hair. Zinc helps to grow and repair tissue and helps in the growth of hair. Source of Iron: Apple, meat, eggs, beans, soyabeans. Source of Zinc: is present in lean meat, poultry, peanut butter.

4.      Don’t cut fat from the diet: Fat helps to assimilate vitamins. You can’t grow healthy hair without fats.

5.      Drinking water: Also drinking lots of water give you healthy hair.

Tips

·        Avoid high intake of proteins because it can lead to heart diseases.

7 essential tips to prevent hair loss

Hair loss is a common problem among the people. To prevent your hair from breakage and falling you need to take some extra care of your hair. Here are some important tips which can help you save your precious hair.

1.      Natural  ways : Natural oils and products are more effective in reducing hair loss. It has minimal side effects and boost the hair growth effectively. For the natural ways to prevent hair loss please read my article “7 Simple and natural ways to reduce hair loss”.

2.      Use mild shampoos and conditioners : Shampooing removes dirt, hair oil, dead skin and any other product you put in your hair. Condition your hair after shampoo because it will moisturize your hair as moisturized hair do not fall or break easily as compared to dry hair

3.      Protect your hair from heat: Heat damages your most of the hair. So hair dryers should be used at low intensity. Also you should not take bath with much hot water.

4.      Brushing hair: Brushing your hair 3-4 times a day stimulate the scalp. It promotes the natural oils in the hair, removes dead skin and gives you healthy skin.

5.      Stop Smoking and drinking: Smoking reduce the blood flow to the scalp and this hinder the growth of hair. So stop smoking if you love your hair. Also reduce the consumption of alcohol.

6.      Heavy styling: Avoid heavy hair styling.

7.      Good sleep: Getting good continuous sleep for at least 7 hours reduce stress which in turn reduce hair fall.

Tips

•          For men while applying gel, don’t apply it on the scalp. Apply it gently on hair while avoiding its contact with the scalp.

7 Simple and natural ways to reduce hair loss

Many peole are afraid of losing their hair.If you also have the same fear, then you are at the right place.It is better to use natural ways to avoid  the side effects.There  are many hair transplant treatments available but they are very expensive.

1.       Hot oil: Take any natural oil such as olive oil or coconut oil and warm it. Massage it gently on the scalp. Leave it on the head for an hour and then shampoo your hair.

2.       Aloe Vera Juice: Aloe Vera has amazing hair care propeties. It prevents hair loss and hair damage and promotes growth of hair.

3.       Head massage: Massage your hair for few minutes on the daily basis. It improves blood circulation and keep hair follicles active.

4.       Antioxidants: Massage your scalp with antioxidants  such as warm green tea (two bags in one cup of water).Antioxidants prevent hair loss and increase hair growth.

5.       Multivitamins: Absence of essial vitamins in the body leads to hairfall. Vitamins rich food such as green leafy vegetables, citrus fruits, amla, carrot, almonds and nuts can help you.Multivitamin tablets can also help.

6.       Moisture: Dry hair break easily. So apply little oil on wet hair after taking shower to prevent the breakage. Apply conditioner after shampooing your hair.

7.       Meditation and Exercise: Stress release some harmones which promote hair fall. Practice meditation and do light exercises regularly to get healty hair.

8.       Proteins: Hair are made up of proteins. So protein defficiency can cause hair loss. Protein rich foods such as cheese, beans, watermelon seeds, meat, fish, pulses and peanuts can help you a lot.

Warning: Oil and green tea solution should be warm not too hot.

How to Run for Long without Getting tired

Do you want to run for long without getting tired soon. Then you are at the right place. Here’s a technique which can help you a lot. You have to follow few simple steps.

1.      When we run, after sometime we start getting side ache or sudden pain.

2.      To avoid this, you should run at a comfortable pace.

3.      Find a comfortable breathing pace such as on steps 1-2 take a deep breath and on steps 3-4 exhale.

4.      Repeat the cycle.

5.      Breathe in through your nose and out through your mouth.

Benefits:

·        Your breathing will be much more controlled.

·        It is harder to get pain.

·        It is easier to keep a rhythm while running.

Walking or Running for Weight Loss

According to researchers, you can burn about 100 calories on walking or running each mile. There are three factors which determine, which activity burns more fat. Both running and walking are among the best cardio exercises and can greatly increase the metabolism and accelerate the process of weight loss.

1.      Speed: Walk at increasing paces. The point where it is easier to run is called PTS (Preferred Transition Speed). If you run slower than your PTS, it requires more exertion than walking and you burn more calories. If you walk faster than your PTS, then you burn more calories. The PTS varies by person.

2.      Effort: When you run, more muscles are engaged and this increase your metabolism and helps you to burn calories even when you are stationery and not performing any activity. If you can’t run for long, alternating between a leisurely pace and a hard pace doubles your endurance and increases your ability to burn fat.

  

3.      Incline: At 15% incline

·         If you walk, you burn 150 % more calories than walking on a flat surface.

·         If you run, you burn 60 % more calories than running on a flat surface.

Weight Training helps Lose Weight

For burning fat, you should build muscles. More muscles burn more fats. For losing weight successfully, you should lift weights properly and atleast 3 times a week. You can build muscles easily by following some simple steps.

1.      More weight: always lift more weights than your muscles are used to. Ensure that the amount of weights you lift can enable you to complete the last rep with difficulty. When you gets used to a particular set of weights, then increase the amount of weights you lift.

2.      Variety: You should not work the same muscle group continuously. If you want to lose weight fast and effectively then work different muscle groups. Chose variety of rep ranges.

3.      Rest: You should take rest on some days of the week. Your muscles grow during the rest periods.

4.      Avoid Injury: In order to obtain optimum results, you should go slow in order to protect yourself from injury. You should only lift comfortable amounts of weight and add on slowly in order to prevent stressing your body. You should never use jerky movements while lifting or lowering weights as jerking can cause permanent injury. It's essential to maintain your posture and keep your balance.

5.      Breathing: Breathing regularly is important. The weights should be lifted and lowered slowly without you holding your breath.

Honey helps Lose Weight

If you are doing a little exercise and you are making better food choices, you still need the help of honey. The 2 honey solutions have been shown to help remove those stubborn fat deposits. Include these in your daily diet plan for weight loss.

1.      Honey & Lemon - Mix 1 tsp honey with 2 tsp lemon or lime juice, then add 8 ounces of very warm water. You can sip on this solution several times per day. The wonderful thing about this citrus solution is that it will help to keep you energized and hydrated. This solution will help you eliminate your stubborn fat deposits.

2.      Cinnamon & Honey - Before breakfast each day, drink a solution consisting of 8 ounces of very warm water combined with 1/2 tsp of powdered cinnamon and 1 teaspoon of raw honey. You can start to see excellent results after only a week of using this “pre-breakfast” solution. You can also drink this solution 1 hour before going to bed each night. You'll be surprised at how fast this solution works to help you eliminate excess weight.

Dieting Not Effective for Weight Loss

Starving or dieting can make you fat. Yes it’s true!!!....

If you continue to diet, you will gain weight and keep it on for life.

If you want to lose weight and you try different diet plans to lose weight you might lose weight at first but after leaving your diet plan, you will end up with more weight within few months. If you are starving yourself, then definitely you will end up with more weight.

•          When you starve your body, it goes into the survival mode. It stores fat for the times of unavailability of the food. It starts to store fat whenever you eat even if it contain small amounts of fat. If you are a man, fats start to accumulate in your stomach and if you are a woman, then they are stored in your hips and thighs.

•          It even slows down your metabolism. A faster metabolism burns more calories. If you starve yourself, most of the calories are not burnt and they are stored in the body leading to increase in the body weight.

Solution….

Solution to this is to eat whenever you are hungry. You should eat when you need to eat and not at your fixed meal times. You should also remember to stop when you are full. During dieting, your body recognizes it’s not getting as much food, as much fuel as it needs.

Drinking Water helps Lose Weight

Water is really a wonder liquid. It is one of the best weight loss tool. There are some very powerful reasons to drink lots of water every day but here I am focusing on weight loss. Water is a great of losing weight. If you want to lose weight, drink at least 8 glasses of water in a day. You should make it a habit.

1.      Increase metabolism: Metabolism is the rate at which body use the calories to produce energy. The benefits of water are numerous, well-hydrated body helps your muscles and organs to work quickly and efficiently. When your body is working well, it will boost your metabolic rate and help you to feel more energetic.

2.      Cold water: Drinking cold water is also very effective. There is increase in calorie burning when we drink water and upto 40% increase in calorie burning is caused by the body’s attempt to heat the water to the body temperature.

3.      Appetite suppressant: Water suppresses your appetite, so you don't eat much. Try to drink 1 glass of water before the meal so that you don’t eat much. Often when we think we're hungry, we're actually just thirsty and we start eating. Try to listen to your body needs.

4.      No calorie drink: It often replaces high-calorie drinks like soda and alcohol with a drink that doesn’t have any calories. It has no fats, no calories, no sugar.

5.      Efficient working of liver: When you drink plenty of water your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.

Cardio or Weight Training for Weight Loss

Many people ask that whether cardio is effective for losing weight or weight training. In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. And there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories, even at rest.

Cardiovascular activity combined with weight training will result in much more effective fat loss.

1.      Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session.

2.      Performing adequate weight training exercises should limit your repetitions. Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

3.      Focusing only on cardio and skipping strength training could actually make it harder for you to lose weight. In fact, you may even gain weight – especially if your cardio workouts exceed 45 minutes. If you do cardio too long, your body consumes muscle for energy.

Tip:

If you have 60 minutes of gym time, here’s what I’d recommend for losing weight:

·         25 minutes of cardio

·         30 minutes of weight training

·         5 minutes of post-workout stretching

Cycling helps Lose Weight

Of all the exercises that can help you lose weight, cycling is one of the best. If you want to lose weight or if you are looking at a great calorie burning exercise to improve you fitness level, then cycling is a good option.

1.      Strengthen muscles: Cycling helps you to build lean muscles. It strengthens the lower body muscles which increase the fat burning ability of the body.

2.      Metabolism: Metabolism is the rate at which body use the calories to produce energy. It is one of the best cardio exercise which increase the metabolism. Increase in metabolism helps to burn fats even while sleeping. It continues burning calories long after you are done.

3.      Cardiovascular fitness: It improves your cardiovascular fitness. It gives you more energy and you feel good for the whole day.

4.      Less tiered: Cycling can be done for a long period of time without your leg muscles getting too tired, although you may feel the burn!  Your heart and lungs get a solid workout which is excellent for improving your cardiovascular fitness levels.

5.      Tone up the body: It is much more likely that your thighs, bum and waist will all slim down and tone up, making cycling a great exercise for those wanting to help their weight loss.

5 Best ways to avoid Holiday Weight Gain

In holidays, people generally tend to eat whatever they like. Even if you have superhuman will power , the holiday season is haunting for everyone. Nobody wants to have some extra pounds at the end of the festival season.

1.       Morning Exercise: Start your day with exercise. This ensure better behavior all day long. People tend to response less to the tempting foods compared to the day they didn’t do a morning workout.

2.       Eat in Limit: Try to eat low calorie food. If you want to eat the high calorie food, then eat the food in limit. Otherwise it can get you in trouble later on.

3.       Workout: If you don’t get time to go to the gym or your yoga classes, then do some moderate exercise in your home. Even just 15 minutes of workout can help maintain your fitness level.

4.       Green Salad: when you can’t drink much water (when you are busy) , then eat green salad. These water rich foods keep your body hydrated, so that everything moves through your system faster.

5.       Chew Slowly: Try to eat food slowly. It gives sufficient time to the body to know that when it’s full. Eating fast is a quick  recipe for an expanded wasteline. When you eat  fast, you swallow more air. The more air you swallow, the more bloated you'll get.