Category: Fitness

by DONNIE LEWIS

Even if standard charts say your weight is correct for your height, you could still be considered obese. Excess body fat affects your health much like extra pounds. Find out more about normal weight obesity and how you can overcome it.
Facts about Normal Weight Obesity

1. Follow the history. A study by the Mayo Clinic in 2008 coined the term “normal weight obesity” to describe people with high body fat, but normal weight. Researchers confirmed what some experts had suspected for years. These individuals can experience the same health issues as those who are overweight.
2. Know the prevalence. The study also showed how widespread the condition is. Almost 30 million Americans are believed to be skinny fat.
3. Measure your body fat. There is some debate about the exact guidelines. Most doctors advise keeping body fat under 20% of your weight for men and 30% for women. If you want to be fit, the American College of Sports Medicine suggests that women aim for 21% to 24% and men aim for 14% to 17%.
4. Understand the impact. Those with normal weight obesity can have the same health issues as individuals with regular obesity. There is a higher risk of heart disease, diabetes, high blood pressure, and issues with cholesterol.

Protecting Yourself from Normal Weight Obesity

1. Eat a balanced diet. Even though you need additional strategies to overcome normal weight obesity, avoiding excess calories is very important. Eat a variety of nutritious foods, including fruits, vegetables, and lean proteins.
2. Focus on healthy fats. You still need some fat in your diet since it’s an essential nutrient. Select healthy fats like olive oil, nuts, and fatty fish such as salmon and mackerel. Get about 30% of your calories from these sources.
3. Train for strength. Building up your muscle mass is the best defense for normal weight obesity. A lean body burns more calories, even when you’re at rest. Schedule a few strength training sessions each week. Work out with weights or participate in any kind of resistance training.
4. Do aerobics. Cardiovascular exercise is part of the approach. You’ll be strengthening your heart and burning calories at the same time. Walk each day or go for a run. Play tennis or sign up for a dance class.
5. Trim your waistline. Belly fat is the most visible sign of normal weight obesity. You can use Pilates and other movements to tone your abdomen while you lose weight.
6. Get adequate sleep. Adequate amounts of good quality sleep boost your metabolism. That makes it easier to prevent obesity and the chronic inflammation that comes along with it.
7. Consider your age. As we age, it’s natural for our bodies to lose muscle. Our bones thin and body fat increases. You can slow down the effects of the aging process by staying active and eating less.
8. Visit a health club. Normal weight obesity is a relatively new concept, so fitness centers and personal trainers may be ahead of some doctors in this area. Many gyms will take your body fat measurements during orientation, and then design a custom fitness program just for you.
9. See your doctor. Your doctor can help you come up with a program to manage your weight and reduce your body fat. If you’re sedentary and have significant belly fat, ask about doing more precise tests like bioelectric impedance or BOD POD air displacement. They are both quick and painless.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262855?articleid=6262855

by DONNIE LEWIS

Self-care refers to any activity that we engage in to maintain and nourish our health, including mental, physical and emotional wellbeing. While it may seem like an obvious concept, self-care often gets cast aside for more pressing priorities such as work, family and the everyday pressures of life. There are many reasons why you should prioritize self-care and we’ve listed six of the most important below.

1. Improves mood Investing time in your own care can have a major impact on your mood, leading to greater optimism and positivity. It will help you to feel happier, more satisfied and better able to cope with the challenges that life throws you way. Even taking a small amount of time per week to nurture your physical, emotional and mental health can be hugely beneficial on your mood.
2. Helps relationships Self-care helps you to be the best person you can be, which in turn as a positive impact on your relationships. Taking regular time to invest in your personal health allows you to be happier and more stable as an individual. This has a flow on effect as it allows you to be more patient and accommodating with others and therefore have better relationships.
3. Decreases risk of burnout We all lead busy lives and regular investment in self-care is necessary to avoid burnout. Find a form of self-care that works for you, whether that be taking a walk, spending time with family or getting a massage, and commit to engaging in it regularly. It will help to manage your stress and prevent burnout.
4. Makes you become more present Spending time managing yourself allows you to become more present and engaged with your surroundings. You are likely to have a better understanding of what it takes to maintain your mental, physical and emotional health, thus resulting in you having a greater focus on your current mood and trigger that have the potential to impact your health.
5. Better performance Self-care is often seen as indulgent, when in actual fact it can have a much broader impact. Looking after yourself helps to maintain your health, which in turn allows you to perform better in all aspects of your life: work, family, sport.
6. Increases quality of life The overarching benefit of self-care is that it increases the quality of your life. By helping you to be healthier, have better relationships and be more present, self-care allows you to live a more fulfilling life.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262896?articleid=6262896

by PARAMJIT SINGH

Overcoming the hurdles related to the rate of weight loss may sound tough at times. As per the age, medical conditions, hormonal changes, physical fitness, etc. the rate of metabolism and weight control may vary. As in the case of women, the weight loss is not as spontaneous as in males. This variation may be the result of different muscular mass or hormonal changes as well as other important factors like pregnancy-related weight gain etc.
The basic approach to weight loss counts on the number of calories you tend to burn instead of the ones that form a part of your intake. An understanding of the basic reason for weight gain can help to take positive steps towards weight loss. Exercises or physical workout is the best-suited option for the same.

Physical work out: An important weight loss technique
Exercises help the body to enhance the rate of metabolic activities thus supporting efficient weight loss. The appropriate exercises and work out when matched with the correct type of nutritional intake value form the basis of weight control/loss in women. Exercises motivate you to feel good. Some fun exercises like aerobics, gymnastics, etc. require training sessions but ensure fun and loss of calories efficiently. These ensure effective weight loss though the results may vary as per the body weight.

Cardio workout or aerobics are the terms that right way come to our mind whenever weight loss is discussed. But too much of these may be harmful. Also, one must opt for a completely balanced set of exercises considering the basic intensities of the body types.

• Too many stressed workouts should be avoided as these may be likely to cause injury and damage to the crucial parts of the body. • Skipping the other related exercises and focussing on just a single type such as cardio exercises or weight loss etc. is never advisable. • Only fat-burning exercises may not be supportive for a healthy weight loss in a women’s body. • Remember, never take the active exercises for granted. These should be continued forever to be in shape and maintain fitness. Burning fats in women

The reasons for fat accumulation may be genetic, hormonal, age-factors, or any other but the best way to burn the calories is exercising. The high and intense exercises may lead to enhanced burning of fats. Physical exercise such as fast running, walking etc. helps the body to switch on to carbohydrate consumption. This is because our metabolism supports this better than the breakdown of fats.

To achieve the targeted goal of fitness some of these high-intensity activities may be opted for:

• Fast exercises: High-intensity cycling, running, walking, treadmill exercises, etc. can be counted under this head. Regular twenty minutes of any of these or a combination under the supervision of any professional instructor may help you reduce weight faster and without any side effects. The duration can slowly be increased if your body prefers but, indeed, the result is appreciative and non-reversible.
• Tabata incorporated high and intense training: Being yet another form of weight loss exercise Tabata motivates you to attempt physically hard for a twenty-minute session. Then take a break of ten seconds and then continue with the same for additional four minutes. If this is done right and regularly the results at the end of the day are wonderful.
• Interval training sessions: The best way to utilize high-level training is by opting to do the same in intervals ensuring continuity. This involves a high-intensity session of 30-60 secs followed by a recovery session for one or two minutes and then repeating the same in a pattern form usually for 20-30 minutes.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262904?articleid=6262904