Monthly Archives: March 2022

How to quickly get in shape after the holidays

Author: Ola Thomas | Category: Health

You can dream of a new life and a cool version of yourself, or take action today. It is important to understand that there is nothing complicated in this: the main thing is to give yourself time and not be fooled by the tricks of the brain. This is the principle of its work: any unusual thoughts and actions cause panic, because the brain is sharpened for your comfort and safety. Once you decide to go to the gym instead of staying at home, he will come up with a thousand reasons why you shouldn’t. It’s cold outside, you’re tired after work, you don’t feel well, you can start tomorrow – underline the necessary. And this is where your motivation comes into play.

It is not enough just to read the text: here you will find a guide to action, and then everything starts with a desire. Challenge yourself and don’t give up. Cakes, lying down and watching TV shows for hours have been, are and will be in your life, they will not go anywhere. Take responsibility, make a plan and follow it step by step: only you need it.

Eat

But correctly and moderately. Forget about low-carb and other diets that lead to nothing but stress and relapse. Worse, you will disrupt the hormonal background, which cannot be corrected only by nutrition and sports.

Eat more protein foods, greens and fiber, vegetable carbohydrates. The only thing that works with weight loss is a calorie deficit, which you need to consume less than you spend. Weight will increase even if you train seven days a week, and at the same time exceed the daily calorie intake.

Eliminate sugar, buns, sweets, alcohol, soda, fried and salty foods from your diet. Turn on your imagination, take recipes from our website, make healthy food delicious. Cook porridge with vegetable milk, toast with avocado, cottage cheese or fish, granola with berries or fruits. For lunch, choose chicken, turkey, fish or a side dish, but always with a salad. You can also make a light vegetable cream soup. Dinner should consist of protein and fiber, you can also drink a protein shake. Do intermittent fasting a few times a week only if you feel comfortable.

Get in the habit of adding more vegetables, greens, and fiber to every diet: these are necessary for healthy digestion and weight loss. Fiber is nutrition for beneficial intestinal microflora. It is she who prevents the appearance of hunger, restricts from overeating. Carry snacks that will come in handy if you get hungry: chopped vegetables, nuts, protein or organic bars. And drink more warm water.

sleep

Even if you are tired of this recommendation, it is worth remembering one thing: it works. Quality sleep gives vigor and strength, the body feels “safe”, and you feel rested. This helps cortisol (stress hormone) work properly, metabolism and prevents excess fat from being deposited. Also, during sleep, internal organs and processes continue to work, during which fat is destroyed for energy storage. We go to bed before midnight, sleep 7-8 hours.

Get moving

Connect any activity. There is no opportunity to play sports – walk, dance, ski, walk 12,000-15,000 steps daily. Ideally, add sports, at least two to three workouts a week. You can do more: the main thing is to do everything within your power so as not to overtrain, feel good and stay motivated. You will find home workouts for every level of fitness and for any request (abs, buttocks, arms) in the “Fitness” section.

Walk after breakfast and before bed; work on your laptop while standing, not sitting; forget about the elevator and take the stairs; download the press under YouTube; replace transport with a walk; leave the office for half an hour and go for coffee.

Additionally

Go for a massage (manual, corrective or anti-cellulite), sign up for yoga or stretching, have bath days, work on your posture, do a contrast shower, do a massage with a dry brush.

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31 Mar 2022

Why is it important to eat a variety of foods?

Author: Ola Thomas | Category: Diet & Nutrition

Food should be varied.

Comfortable doesn’t mean correct.
Eating the same thing day after day is very convenient. However, it is important to know that for a long active and healthy life, our body needs a wide variety of nutrients and trace elements.
Physiological need for a varied diet.
The main recommendation of the World Health Organization: “Eat a variety of foods.” A wide variety of foods increases the likelihood that you will get enough of all the nutrients you need. According to a recent study conducted in Finland, children from a monotonous diet increase the risk of developing allergies and asthma.
Psychological need for a varied diet.
In addition to the physiological need for a variety of foods, there is a psychological need. Firstly, with a varied diet, a person does not get tired of eating the same thing. Secondly, the reduction of dietary restrictions leads to a reduction in episodes of uncontrollable overeating.
Five main food groups.
It is important to eat foods from all five major food groups.
- Meat, fish, poultry, eggs, nuts;
- Fruit;
- Vegetables and legumes;
- Bread, cereals, rice, pasta;
- Dairy and sour milk products, cheeses.

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30 Mar 2022

How to combine cardio and strength training to get the best results

Author: Ola Thomas | Category: Fitness

How to combine strength and endurance training

What are the benefits of cardio training

The goal is to engage different muscle groups and provide the body with more oxygen. Glucose is the main source of energy in the human body. During exercise, glucose is oxidized by oxygen and creates an additional supply of energy. The main benefit of cardio training is in maintaining the health of the cardiovascular system. With these exercises:

the heart rate increases;
blood circulation increases under the influence of physical exercises;
improves ventilation of the lungs;
the circulatory system is saturated with oxygen, which helps to burn fat.

By doing cardio, you train your main muscle – the heart, forcing it to work at an increased speed. By exercising regularly, you increase the endurance of your heart.

Important: the effect is achieved only with regular exercises with a large number of repetitions, which should be performed at low or medium intensity.

What are the benefits of strength training

Strength training is a type of high-intensity physical activity in which exercises are performed with weights: dumbbells, kettlebells, barbells, expanders and other sports equipment. Movement occurs due to the oxidation of glucose in the absence of oxygen. During the strength training itself, not many calories are burned, but anabolic processes are stimulated – the synthesis of new muscle cells and tissues. Benefits of strength training:

high energy consumption in a short period of time;
the ability to not only burn fat, but also build muscle mass;
the ability to increase muscle volume without increasing adipose tissue;
increased explosive strength and muscle endurance.

Cardio training helps to lose weight and get rid of body fat, while strength training helps to increase muscle mass. If you want to stay in good physical shape, you need to combine both training processes. They can be combined in one workout or alternate cardio with strength during the week.

Cardio: before or after strength training

Cardio can be combined with strength training, carried out before or after strength exercises. It depends on your fitness level and your goal. It is important to consider that doing cardio before strength training can lead to fatigue, which will negatively affect strength training.

There are also restrictions on the duration of the cardio load at a time. When combining strength training with cardio, it is recommended to choose a scheme that matches the level of physical fitness.

beginner: two workouts per week. Try to combine 30 minutes of strength and 30 minutes of cardio + one full-fledged cardio workout for 30 minutes;
moderately trained athlete: three workouts per week (combine 30 minutes of strength and 30 minutes of cardio) + one full cardio workout for 30 minutes;
well-conditioned athlete: six workouts per week (combine 40 minutes of strength training and 30 minutes of cardio).

A half-hour home workout that pumps the body and removes extra pounds

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28 Mar 2022

5 ways to love working out for those who hate working out

Author: Ola Thomas | Category: Fitness

You don’t have to stick to one single sport or limit yourself to working out in the gym. Muscles quickly adapt to a monotonous load, and progress is inhibited. Try different sports: squash can be used as cardio, Bikram yoga can replace boring stretching, and CrossFit can be used for strength training.

Warn the coach

Don’t worry: go to the instructor before the start of the class and say that you came for the first time. Sometimes we subconsciously refuse to try new things out of fear of looking awkward. But in vain! To feel more confident, tell the trainer in advance that you are a beginner, and he will unobtrusively correct the technique and give easier exercises.

Go for a massage

“Wooden” and aching muscles after a workout are another demotivator. Massage is an excellent prevention of krepatura (the so-called microdamage and oxidation of tissues). The authoritative American organization ATMA (American Massage Therapy Association) counted as many as 17 proven effects of massage for athletes. Among them are such non-obvious ones as anxiety relief and pressure reduction.

Try and find your wellness procedures: classic and apparatus massage, floating, body wraps. And also visit the sauna or the salt cave.

Train with friends

Scientists compared two groups of athletes and found that training in a company is three times more effective than alone. Probably, mutual control works: it is more difficult for us to cheat when a person important to us is nearby. There is also a competitive effect, which makes you give all your best and follow the progress.

If your friends aren’t sports fans, just go-karting, wind tunneling, or horseback riding instead of going to a restaurant over the weekend.

Choose a convenient form

For fitness to be a joy, you need pleasant rituals associated with it. For example, buying comfortable equipment in which you feel comfortable and beautiful. The anticipation of pleasure triggers the release of the neurotransmitter dopamine. He makes you associate sports with positive emotions, not suffering and pain, and now going to the gym does not cause the usual irritation. The main thing is to start, and after a workout, a new portion of dopamine and endorphins will support a positive attitude. Such is the chemistry of the brain!

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27 Mar 2022

5 home exercises for fast weight loss. How to know how many calories burned

Author: Ola Thomas | Category: Health

burpee

A mega-effective exercise that includes three elements at once: a bar, push-ups and a jump. When performed correctly, you will simultaneously train the muscles of the shoulders, legs, arms, chest, abs, back and buttocks.

Technique:

Spread your legs shoulder-width apart and sit down completely, bending your knees.
Rest your palms on the floor, then jump into a plank position on outstretched arms. The fingers should be directed straight forward, the feet should rest on the toes, the back should be straight.
Lower yourself down, bending your elbows, and return to the previous plank position again. In other words, do push-ups.
Jump forward into a squatting position. In this case, the hands should still be with the palms on the floor, the buttocks are directed down, the hips are parallel to the floor, the knees are between the elbows.
Jump up from a sitting position while throwing your arms up.

Energy consumption: approximately 19 kcal per minute

jump rope

As a child, jumping rope was an entertainment for each of us, and now it can become an indispensable assistant in the process of losing weight. The most active in this exercise is the calf muscle, but in parallel you work on the muscles of the buttocks, biceps femoris, iliac and biceps muscles and quadriceps. You also burn calories quickly and efficiently.

Technique:

Stand up straight, take the rope in your hands.
Jump at an average pace (70-80 reps per minute), rotating the rope forward.
Spring on your toes, slightly bending your knees – this will reduce the load on the joints.

Energy consumption: 12 kcal per minute.

Jumping from a squat

Technique:

Stand straight, legs apart wider than shoulders. Bend your knees and lower yourself into a squat position. Connect your hands in front of you or stretch along the body. The thighs should be almost parallel to the floor, between the lower leg and thigh – a right angle. The heel is completely on the floor.
Jump vertically upwards, arms lowered along the torso. Do not lower your head, stretch the top of your head up.
Return to the squat position. Continue to move in dynamics, increasing or decreasing the speed of the exercise as necessary.

Energy consumption: 13.5 kcal per minute

Running/walking stairs

Stair running is a rather difficult type of training, so it is better for beginners to start with walking, gradually preparing themselves for more serious loads. Running and walking up the stairs develop leg strength: the thigh muscles, calf muscles, buttocks, as well as the core muscles, joint stabilizers are loaded.

Technique:

Keep your body straight with a slight forward lean.
Bend your arms at the elbow, move them to each step as in normal fast walking.
Place your foot on the step halfway, not leaning on your heels.
Movements should be smooth and continuous.

Energy consumption: when running – 13 kcal per minute, while walking – 10-11 kcal per minute.

“Rock Climber”

Climbing is another effective exercise for keeping the body in shape. The muscles of the press, legs and shoulder girdle are involved here, and calories are also actively burned. Another important plus is that this exercise does not require special equipment and skills.

Technique:

Take a classic lying position: hands are at shoulder level with palms parallel to each other, legs are on toes.
Align the body – avoid deflections, do not raise the pelvis high.
Slowly lift your right leg in your right hand.
Lower your right leg to the starting position.
Repeat the movement with your left leg.

Energy consumption: 10 kcal per minute.

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11 Mar 2022

Why and how to pump oblique abdominal muscles

Author: Ola Thomas | Category: Health

Oblique muscles of the press: why download

Strong oblique muscles are important not only from an aesthetic point of view. They are an important part of the core muscles that support and stabilize the spine, keep it in a neutral position, and are involved in the transmission of force along muscle chains. No need to worry that frequent training of these muscles will make the waist thicker. The oblique muscles do not grow much in volume, so they do not increase the waist in any way.

(more…)

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09 Mar 2022

Jumping and trampoline exercises. Benefit and harm

Author: Ola Thomas | Category: Fitness

Trampolining is a recreational activity as well as a competitive Olympic sport in which athletes perform acrobatic exercises while jumping on a trampoline. Competitions may include simple jumps or more complex combinations. (more…)

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04 Mar 2022

When is the best time to go for a run if you want to get in shape?

Author: Ola Thomas | Category: Health

Where is the best place to run?

Running is a sport that requires almost no special conditions or additional equipment, but still it is better to run where there are few people. This will not only reduce the risk of collisions, but also allow you to independently regulate the intensity of your workout. An ideal place for jogging would be a stadium with a special coating or the nearest park. Both options, by the way, have their pros and cons.
The stadium has all the conditions for a comfortable and safe run, but in this case, the run turns into a workout, it will be more difficult for you to relax and just enjoy the process. A run in the park is more like a walk, especially when the weather is nice, but parks don’t have running surfaces, so it’s important to wear the right shoes for park runs. Of course, you can run indoors, at home or in the gym, but this option is preferable in winter or in bad weather.

Morning run: benefits and tips

Running in the morning or in the evening has its pros and cons. And for each person it is individual, but you can highlight the general benefits of jogging in the morning. First of all, morning workouts will tone your body. They give energy for the whole day, which significantly affects the increase in efficiency. In addition, running in the morning reduces the feeling of hunger, which is a big plus for those who want to lose weight.

Recommendations for those who want to run in the morning:

The best time to run in the morning is when you are fully awake. It is believed that this is from 8 to 11 hours. Do not immediately run after waking up. The whole body must be allowed to wake up;
choose comfortable clothes in which you will not be cold or hot;
be sure to run after a warm-up, it is very important to pre-warm up the muscles;
in the process, follow the correct breathing: inhale – through the nose, exhale – through the mouth;
do not exercise on an empty stomach. If you feel hungry, then have a light snack, for example, in the form of dried fruits;
the end of the run should not be abrupt. Gradually reduce the pace, and then go to the step;
do not run less than an hour after eating;
Drink a glass of water 20 minutes before your run.
any sport requires a gradual increase in load, you should not exhaust yourself too much by running on the first day;
showering after a run is a great option.

When is the best time to run – in the evening or in the morning?

Sports coaches cannot give an unequivocal answer at what time it is better to do jogging, in the morning or in the evening.

It all depends on a number of factors, in particular:

What type of people does a particular person belong to – “lark” or “owl”.

If a person is a sleeper, but morning running will be torture for him. Therefore, it is advisable for such people to transfer training to the evening.

The runner’s plans for the current day, for example, it is better not to do sports in the morning if you plan to take blood tests or you need to undergo an ultrasound examination of the body.

Jogging can skew the results of blood tests or ultrasounds.

Set goals, for example, for:

weight loss is optimal to run from 7 to 8 in the morning;
pleasure – it is allowed to go to the start at any convenient time;
strengthening muscle tone, better before lunch;
Relieving stress is best to arrange jogging in the evenings.

Combining morning and evening runs gives good results, for example, the first week the runner trains in the morning, and the second at 18.00.

Benefits of morning runs

Most people prefer morning runs.

According to sports coaches and ordinary citizens, running from 6 to 9 in the morning has numerous advantages, among the most important:

Getting a charge of vivacity and energy.
Great mental attitude for a hard day at work.

When a person has done a jog in the morning, he comes to work in high spirits and endures stressful situations more easily.

The opportunity to train when there are few people and passing cars on the street.
Until 8 am the air is 2 times fresher and cleaner.
A great test of willpower.

Since you have to get up especially early in the morning, classes are an excellent test of character, endurance and willpower.

Getting rid of extra pounds.

61% of sports trainers and nutritionists claim that running from 6 to 8 in the morning is more effective for losing weight than similar activities, but from 19:00.

Cons of morning runs

Despite the fact that running in the morning has many positive aspects, such activities also have a number of disadvantages.

The main ones include:

The need to get up early.

People involved in running notice that if they go to the start before work or study, they have to get up, on average, 40-60 minutes earlier.

It is required to strictly control the time in order to finish the workout on time and be in time for work or school.
Perhaps there will be muscle pain or physical fatigue, which will prevent you from fully devoting yourself to the work or educational process.

Muscle pain and physical fatigue will not manifest itself over time. As a rule, after 4 – 5 runs, a person has an emotional upsurge and a surge of strength.

Morning run is bad for health

There is an opinion that morning jogging is unhealthy, because the body, which has not yet had time to wake up, will have a hard time enduring the load. This is usually said by lovers of evening walks or those who simply find it hard to get up in the morning. I must say that the harm of morning jogging is a myth. People who run in the morning receive an increased body tone, a charge of vivacity and a good mood as a bonus. In the morning, the body mobilizes its resources and is ready to spend them on sports.

True, it is necessary to make a reservation here, you should not be guided by the principle: “When you get up, then it’s morning.” The best time for a morning run is between 11 and 12 noon. Unfortunately, not everyone can stick to such a schedule. Therefore, you have to shift the jogging time to the evening.

Benefits of an evening run

Many people prefer to run in the evenings. Such training, according to runners and sports coaches, also has a number of positive aspects.

The most important include:

Getting rid of stress and nervous strains that have accumulated over the whole day.

It is noted that all anxiety, bad mood and apathy instantly go away if you run for 20-30 minutes after 6-7 pm.

No need to get up 40-60 minutes earlier.
Any amount of time is spent on training, because. no need to rush to finish the lesson as soon as possible in order to be in time for work.

A huge plus is the ability to immediately come home at the end of the run, take a shower and lie down to rest, which is unacceptable for a person who trains in the morning.

Evening jogging normalizes sleep

Adherents of evening jogging note that running helps them take a break from work or study, “switch”, free their heads from unnecessary thoughts, and deal with stress. After an evening run, it is easier to fall asleep, and sleep becomes calmer and stronger. Is it worth it to believe? Worth it, though, if you are a night owl.

The main advice from doctors is: “Jog time should be chosen taking into account your biological rhythms.” If you’re a morning person and can easily wake up at 5am, why not spend some time jogging before breakfast? And if you are an owl and it’s hard for you to even get out of bed in the morning, then what kind of run can we talk about? It will be much easier and more pleasant for you to run in the evenings, when you feel a surge of energy and are ready for sports exploits.

Disadvantages of evening running

Evening running has some negative points, the main ones include:

Physical fatigue that makes it difficult to tune in and force yourself to go running.

According to sports trainers, 60% of people who plan to go for a run after work postpone training to another day due to extreme fatigue or a great desire to go to bed early.

More dirty air, in comparison with the morning hours.
There is a greater number of people in parks, squares and other places where a person planned to train.
There is a possibility of insomnia.

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02 Mar 2022