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body-hiit-workout · 2 years ago

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14-Day Abs Challenge To Lose Belly Pooch

With only two weeks, yes, you read that right, only 14 days will be enough for you to get that desired abs and lose belly pooch with a very simple workout plan.

So this challenge is quite simple and all you have to do is follow the instructions that will be presented to you. And after 4 weeks you will see positive noticeable results on the stomach.

If you also want to join them and get a Abs come summer, these exercises that will help you. The best part? You don’t need any equipment, just a mat or a padded surface for support.

14-Day Abs Challenge To Lose Belly Pooch

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Exercise 1: ‘Leg Raise Clap’. Start lying on your back with your arms extended on either side of your body. Then, raise your legs together to form a 90° angle with your trunk and clap them behind your thighs before returning to the starting position. On the way down, keep your feet off the floor and pull your abs back up. Exercise 2: Inverted crunches. The starting position is the same as in the previous movement, but this time you must raise and lower your legs as a block and, when you have them up, slightly raise your hips to push your feet towards the ceiling. Exercise 3: Spiderman plank. Now, you must turn around and get into a plank position with your body resting on the palms of your hands and the tips of your toes. Then, bring your left knee to your left elbow, and vice versa. Exercise 4: Climbs. In the same position as in the previous one, bring the left knee to the right elbow, and vice versa. Don’t forget to keep a good rhythm during these 30 seconds. Exercise 5: Russian twists. This movement is very good for the oblique ab. You should sit on the mat and rest your bent legs on your heels. Then, rotate your trunk from right to left accompanying the rotation with your arms.

Exercise 6: Inside and outside. Sit down and rest your hands behind you, on either side of your buttocks, lift your legs off the floor slightly bent and bring your knees in and out to your chest. Exercise 7: Plank with twist. Again in the plank position, but with your forearms supported instead of your hands, rotate your hips from left to right to thoroughly work your obliques. Exercise 8: Plank with opening. Now, get into a plank position with your toes and palms flat on the floor. Then, vigorously open and close your legs in a scissors motion. Exercise 9: The 100. This time, sit down and raise your legs slightly bent half an inch off the ground. Then, place your arms extended on both sides of your body and raise and lower them with quick, short movements. Exercise 10: Crunches . Lie on the mat with your legs bent and feet flat on the floor. Then bend your torso through your core while bringing your hands to your knees.

Exercise 11: Mixed plank . Start in a plank position with the palms of your hands and the balls of your feet flat on the mat. Then, support the right forearm and then the left to then go up again supporting the palm of the right hand followed by the left. Exercise 12: Static plank . Now get into a plank position with your forearms and toes flat on the floor and hold for 30 seconds. Exercise 13: Ankle touches . Lie on the mat with your legs bent and flex your hips to one side and the other, touching your right ankle with your right hand, and vice versa. Exercise 14: Bicycle Crunches . This time, with every core flexto do a sit-up you have to bring your left elbow closer to your right knee, and vice versa. Exercise 15: Reverse Crunches with Leg Extension . The movement is the same as in exercise two, but this time you should straighten your legs well in the air when you return to a horizontal position. Exercise 16: Crunches with elevated legs . With the body still lying on its back, raise both legs until they form a 90º angle with the body. Then, bend your trunk until you touch your feet with both hands. Exercise 17: Mixed plank . Finally, repeat exercise 11 again.

You’re done! Chloe recommends performing this workout every day for two weeks to achieve a more defined abs in no time. In addition, to maintain the results it is important that exercise continues to be part of your life after those 14 days.

Share these awesome exercises with all your friends.

#ab exercises #sexy belly #workout #exercises #Youtube

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body-hiit-workout · 2 years ago

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Top 5 best ab exercises to tone your midsection

Do you like abs? Then we will tell you the best exercises that tone your midsection area to strengthen this zone and we will explain the technique of each movement.

After doing regular crunches for a long time, it’s good to include new movements that your body is not used to, which will require a higher effort that will help you to progress.

Below you will find 5 best exercises to tone midsection, we recommend that you do 15 to 30 repetitions of 3 to 5 sets of each exercise, depending on your abdominal strength.

1. Flutter Kicks

Lie on your back and place your hands under your buttocks. First slowly raise your right leg between 30 and 45° while leaving your left leg held 5 cm off the ground. Lower the leg slowly and when it reaches the height of the left leg, hold the right leg at that height and slowly raise the left leg to the same height and lower gently. Repeat.

2. V Ups

Better known as V crunches, since you form a V shape with your body. Lie on your back. Raise your trunk with your hands above your head and hands outstretched and at the same time raise your legs straight and try to touch the tips of your toes with your hands. Lower slowly and repeat.

3. Oblique V Crunch

Lie on your right side with your right arm straight and your left arm behind your head with your legs extended. Lift your legs out to the side and at the same time lift your torso trying to bring them together. Lower slowly and repeat. Change sides and do the same exercise.

4. Hallow sit-ups

Lie on your back and place your hands above your head with your legs straight. Lift your legs and torso about 45° off the floor. This way your legs, torso and arms form a kind of elongated U-shape. Hold this position for 10 seconds and lower. Repeat.

5. Abs foot 2 foot

Lie on your back with your head and trapezius muscles off the ground, bend your knees 45° and straighten your arms. With your arms straight, with the fingertips of your right hand touch a little beyond the heel of your right foot. Return to the starting position and do it on the opposite side. Repeat.

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#workout #exercises #ab exercises #midsection

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body-hiit-workout · 2 years ago

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3 yoga stretches to relieve back pain that you can do every day

Our bodies are naturally harmonious, and the spine is the foundation of that balance. When it is disturbed, other body systems suffer, muscles function less efficiently, leading to pain and increased fatigue.

In addition, constant discomfort affects your mood and overall well-being. In this situation, you should not wait for a miracle and believe that healing will happen on its own.

Only regular stretches can straighten your posture, relieve tension in your back muscles, improve circulation, and keep your spine healthy for years to come.

Take care of your back pain with these three simple yoga stretches. Do them every day for the best results

1- Cat/cow

The starting position is a square. Place your knees just below your hip joints, palms under your shoulders. Straighten your back, stretch the mat between your palms, exposing the area of the shoulder blades, stretch your buttocks back and your torso forward, creating an axial extension of the spine.

As you exhale, simultaneously push your knees and arms off the floor, round your back, twist your pelvis, and press your chin to your chest. As you inhale, return to starting position, pulling your top forward and buttocks well back. Slowly perform 10 repetitions.

2. Sphinx pose

The Sphinx pose is similar to the Cobra pose, but much gentler on the lower back. It gently stretches and strengthens the back muscles and helps with lower back pain.

Lie on your stomach and place your forearms under your chest. Push your forearms down and lift your chest. Keep your back arched and your pelvis on the floor.

3- Sit-up curl

Start by sitting with your legs crossed in front of you. If you find it difficult to stretch your back in this position, sit on bricks or a cushion. Using your left hand, push off your right knee and twist your entire spine to the right, reaching up to the top of your head.

Hold this position, slowly take 10 breaths, on the inhale stretch even further behind the top of your head upwards, on the exhale mentally release the tension in your back. Repeat on the other side.

#yoga #yogainspiration #yogaeveryday #mindfulness

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body-hiit-workout · 2 years ago

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I haven't bought crackers for months now, I prepare them in just a few steps: it's very simple!

For a snack between meals or to enrich your aperitifs, salty crackers will surprise you in the right way. In fact, they are so crispy and crunchy that you will be tempted to eat them one after the other as soon as they come out of the oven.

So if you are looking for a healthy and tasty snack, this is the recipe for you. Trust me, they will become your favorite crackers. They are also fat free, which makes them low calorie and diet friendly. In short, what more could you ask for?

Among other things, the process requires very basic skills, it's pretty quick (except for the half-hour rest period), and so you don't have to spend hours in the kitchen kneading the dough.

The recipe for salty crackers, I haven't bought any for months now!

Preparation time: 15 minutes Standing time: 30 minutes Cooking time: 20 minutes Total time: about 1 hour and 5 minutes Servings: about 20 crackers

Ingredients

150 g of flour

60 ml of warm milk

30 g of melted butter

20 g of sugar

10 g of sesame

3 g of salt

3 g of dry yeast

2 g of baking powder

Just enough chopped greens (such as lettuce, lettuce, or even onions)

Preparation

First, pour the hot milk into a bowl, add the sugar, melted butter and dry yeast and mix well with the spatula.

Now add the flour, salt and baking powder, mix well, then knead with your hands to obtain a smooth and soft pannetto .

Now incorporate the chopped vegetables to taste and the sesame seeds, then start kneading again to obtain a homogeneous consistency, cover with transparent film and let it rest for 30 minutes .

After this time, place the dough on a sheet of baking paper, cover with another sheet, flatten with your hands and roll out very finely with a rolling pin.

Once this is done, cut the mixture into equal parts, making rectangles and transfer them to a dripping pan lined with special paper.

Finally put them to cook in a preheated oven for 20 minutes at a temperature of 170°C , at the end wait for the crackers to cool down and enjoy them.

For the preparation of salty crackers you can watch the video recipe.

#saltycrackers #snacks #food #crispy

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body-hiit-workout · 2 years ago

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Where is the super muscle that drives metabolism and can be toned while sitting?

It is the soleus muscle in the calf. There is a way to exercise that will keep you burning fat for hours, according to a University of Houston study.

A single muscle can have a huge impact on metabolic health. According to research conducted at the University of Houston, USA, proper training of the soleus muscle, which extends from the knee to the Achilles tendon, keeps oxidative metabolism at a high level.

The author of the work is Marc Hamilton, Professor of Health and Human Performance at this university, the same one who promoted the idea that "it is not the same to sit too much as to move too little". His new discovery is truly innovative and it is estimated that it can change the sedentary lifestyle of most people.

The soleus is located in the calf, behind the gastrocnemius, which is the large muscle closest to the surface, also known as the gastrocnemius.

While sitting with the feet flat on the floor and the muscles relaxed, the heel rises while the ball of the foot remains fixed. When the heel reaches the top of its range of motion, the foot is passively released to come back down.

The expert noted that although the soleus muscle makes up only 1% of your body weight, when activated properly, it can do great things to improve the metabolic health of the rest of your body. Soleus flexion (SPU) effectively increases muscle metabolism for hours, even while sitting.

Research published in the journal iScience suggests that the ability of soleus flexion to maintain elevated oxidative metabolism to improve blood glucose regulation is more effective than any other popular method currently touted as a solution, including exercise, weight loss, and intermittent fasting.

Oxidative metabolism is the process by which oxygen is used to burn metabolites such as blood glucose or fat, but it depends in part on the immediate energy needs of the muscle when it is working.

"We never dreamed that this muscle would have this ability. It has been in our bodies all along, but no one has explored how to use it to optimize our health until now," Hamilton said, according to a statement from the University of Houston.

Oxidative metabolism is the process by which oxygen is used to burn metabolites such as blood glucose or fats (Gettyimages)

"When properly activated, the soleus muscle can drive local oxidative metabolism to high levels for hours, not just minutes, and it does so by using a different fuel mix."

Muscle biopsies revealed that the contribution of glycogen to soleus fuel was minimal. Instead of breaking down glycogen, the soleus can use other types of fuel, such as glucose and fats in the blood. Glycogen is normally the predominant type of carbohydrate that fuels muscular exercise.

"Soleus' lower-than-normal dependence on glycogen helps you work for hours without effort and fatigue during this type of muscular activity, because there is a definite limit to muscular endurance caused by glycogen depletion," he added. "To our knowledge, this is the first concerted effort to develop a specialized type of contractile activity focused on optimizing human metabolic processes."

When SPU was tested, whole-body effects on blood chemistry included a 52% improvement in blood glucose (sugar) variability and a 60% reduction in insulin requirements for three hours after ingesting a glucose drink. The new approach to maintaining soleus muscle metabolism is also effective in doubling the normal rate of fat metabolism during the fasting period between meals, lowering blood fat levels (VLDL triglycerides).

While the SPU movement may appear to be walking (although it is performed while sitting), it is the exact opposite, according to the researchers (Getty).

Based on years of research, Hamilton and his colleagues developed the soleus pushup, which engages the soleus muscle differently than standing or walking. The SPU targets the soleus to increase oxygen consumption, more than is possible with these other types of soleus activities, while also being resistant to fatigue.

That is, while sitting with the feet flat on the floor and the muscles relaxed, the heel rises while the forefoot remains fixed. When the heel reaches the top of its range of motion, the foot is passively released to come back down. The goal is to simultaneously shorten the calf muscle while the soleus is naturally activated by its motor neurons, the researcher explained.

Although the SPU movement may appear to be walking (although it is performed while sitting), it is the exact opposite, according to the experts who participated in the study. When walking, the body is designed to minimize the amount of energy expended because of the way the soleus moves.

The expert noted that the soleus muscle in the calf, while only making up 1% of body weight, can do great things to improve metabolic health in the rest of your body if activated correctly (University of Houston)

Hamilton's method reverses this and makes the soleus use as much energy as possible over a long period of time. Hamilton and his team emphasize that their work is not a new method of exercise or diet, but rather a powerful physiological exercise that takes advantage of the unique characteristics of the soleus.

Calling it the "most important study" ever completed in his Metabolic Innovations lab at the University of Houston, Hamilton reckoned that his discovery could be a solution to a variety of health problems caused by spending hours each day with a muscular metabolism too low, caused by inactivity.

Regardless of whether a person is regularly active, spending too much time sitting has been shown to increase the risk of heart disease, diabetes, dementia and more. More than half of all American adults and 80% of people age 65 and older live with metabolic problems caused by diabetes or prediabetes.

People with or at risk for metabolic diseases, such as type 2 diabetes, are particularly vulnerable if they have a low metabolic rate due to prolonged sitting. Hamilton said that inactive muscles require less energy than most people seem to understand, calling it "one of the most fundamental but overlooked problems" leading the way toward discovering metabolic solutions. to help prevent some chronic diseases associated with aging.

"All 600 muscles combined normally contribute only about 15% of total body oxidative metabolism in the three hours after carbohydrate ingestion. Although the soleus is only 1% of body weight, it is capable of increasing your metabolic rate during PUS contractions to easily double, even sometimes triple, whole-body carbohydrate oxidation.

"We found that the human soleus muscle can increase local oxidative metabolism to high levels for hours without fatigue during a predominantly soleus type of activity while seated, even in unfit volunteers. Muscle biopsies showed minimal glycogen use," the experts said.

Targeting a small oxidative muscle mass (∼1% of body mass) with local contractile activity is a potent method to improve systemic metabolic regulation while prolonging the benefits of oxidative metabolism, they concluded.

#workout #health #fitness #exercises

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body-hiit-workout · 2 years ago

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Scarsdale diet: what it is, how it works, what to eat and what to avoid, example of menu

The Scarsdale Diet is one of the many low-calorie, low-carbohydrate, high-protein diets that are all the rage on the Internet. What makes it different from other diets? How does it work?

The Scrsdale Diet food program lasts 14 days and is very restrictive. The daily energy intake does not exceed 1000 kcal, regardless of gender, age, weight or level of physical activity. In addition, the food choices allowed are very limited. In this article you will find an example of a weekly menu.

The Scarsdale Diet promises to lose up to 20 pounds in 2 weeks, but what do nutrition experts say? Is it a healthy choice for you?

Read on to find out.

Scarsdale diet: what is it?

It is a diet aimed at rapid weight loss. It consists of a low-calorie , low-carbohydrate (low-carb) and high-protein (high-protein) diet plan .

The macro-nutrients are distributed as follows :

43% protein.

34.5% carbohydrates.

22.5% fat.

How is it different from other weight loss diets?

Almost all diet programs aimed at weight loss are low-calorie, i.e. with a reduced kcal content. The energy you need to face the day is equivalent to the so-called daily energy requirement.

Food contains this energy, which is measured in calories. Low-calorie diets simply provide fewer calories than your daily energy needs.

This allows your body to tap into fat (energy) reserves. Typically, low-calorie diets provide a total amount of food of 1200-1500 kcal/day for women and 1500-1800 kcal/day for men, taking into account the level of physical activity.

The Scarsdale Diet is a very strict diet plan. It allows you to consume only 1000 kcal/day without taking into account individual parameters such as weight, height, gender and daily physical activity level.

The Scarsdale Diet is also very low in carbohydrates (<100 g/day). However, it is not a pure low-carb diet like ketogenic diets. In fact, the latter categorically exclude carbohydrates and derive energy from good fats and proteins (they are also high in fat and protein). Scarsdale doesn't exclude carbohydrates entirely, but it does allow them in a limited way.

In addition to being low in calories and fat, Scarsdale emphasizes protein. Other high-protein diets include the Zone Diet, the Dukan Diet, the Atkins Diet, and the Metabolic Diet. These diets, each with its own eating pattern, encourage the consumption of protein foods. In fact, proteins represent more than 20% of kcal/day.

In Scarsdale, however, the program is fixed and defined: 2 weeks of diet (14 days) + 2 weeks of maintenance (Keep Slim program). There is no room for error, either during the 14 days of diet or during maintenance, although the latter is more permissive.

How the Scarsdale diet works: between weight loss and maintenance

Scarsdale is a low-carb and high-protein slimming program which is divided into two distinct phases : the actual diet, lasting 14 days, and the maintenance phase (Keep Slim), also lasting 14 days.

Scarsdale Diet Phase, 14 days

The Scarsdale program is aimed at rapid weight loss and promises to lose up to 9 kg in 14 days . To achieve this goal, severely limit daily calories to a maximum of 1000 kcal/day, divided into 3 main meals (breakfast, lunch and dinner).

In fact, this diet is very restrictive and does not allow mid-morning or mid-afternoon snacks . However, it does allow you to munch on a few vegetables (celery, cucumber or carrot) in case you feel hungry between meals.

Choice of foods in the Scarsdale Diet is severely limited . Not only are alcohol, sugar, fats and fast foods, commonly considered non-dietary foods, excluded, but "harmless" foods with a high nutritional value, such as lentils or beans, are also prohibited.

Instead, he prefers low-carb foods with a high protein content , such as meat, fish, eggs, or low-fat cheeses (in fact, the diet recommends that 43% of daily calories come from protein).

Given the strong caloric restriction and the limited variability of foods, it is strongly discouraged to continue the diet beyond the 14 days indicated . The advice is always to consult your doctor or a nutrition professional before approaching this type of drastic diet.

Keep Slim maintenance phase, 14 days

At the end of the 14 days of the Scarsdale diet, the Keep Slim maintenance period will follow . Although more permissive in terms of daily calories, this phase continues to limit the choice of foods allowed.

The objective of these 2 additional weeks is to get the body used to diets with a more normal energy intake. What changes in the Keep Slim phase? You can:

Exceed 1000 kcal/day, without exaggerating.

Add carbohydrates from bread, pasta, or rice (preferably wholemeal).

Abound with the portions (always choosing from the allowed foods).

The Scarsdale Diet has very low energy content and limited food choices making it unsustainable in the long term. To lose weight in a healthy way, what you should do is rely on a nutrition expert.

A properly balanced diet plan from a nutritional point of view, studied on your metabolic needs, will allow you to achieve lasting results.

Scarsdale diet: what to eat

Recommended and permitted foods

Few foods are allowed on the Scarsdale diet. Reaching 1000 kcal a day is really very easy. That's why it's essential to control portions, as well as respect the list of allowed foods.

What Can You Eat on the Scarsdale Diet?

Lean meats : chicken breast, turkey, lamb, rabbit, beef, veal, pork (lean parts), lean cold cuts (removed cooked and raw ham, turkey breast, bresaola).

Fishing products : lean fish (plaice, sea bream, sea bass, sea bass, cod, sole), anchovies, tuna, salmon, but also molluscs (octopus, mussels, clams, cuttlefish, squid) and crustaceans (prawns, crab).

Low-fat cheeses : low-fat ricotta, cottage cheese, light spreadable cheese.

Fruits (not all fruits are allowed!): Citrus fruits (grapefruit, lemon, orange, lime), green apples, peaches, cherries, strawberries, blueberries, black grapes, mangoes, papayas, watermelon and melons.

Non-starchy vegetables : celery, carrots, cucumbers, radishes, broccoli, cauliflower, Brussels sprouts, green beans, collard greens, artichokes, spinach, chard, chicory, rocket, radicchio, lettuce, romaine, lamb's lettuce, peppers, tomatoes, eggplant.

Eggs .

Protein bread , or with wholemeal flour (1 or 2 slices a day).

Other foods : artificial sweeteners (stevia), vinegar, spices, purifying herbal teas, coffee, tea.

Prohibited foods

In this diet there are really numerous foods that are forbidden or not recommended. Even healthy foods with a high nutritional value, such as lentils and beans, are in fact abolished in this diet.

Here is a list of prohibited foods :

Alcohol.

Fast food and snack food.

Fats and oils : butter, cream, lard, margarine, seed oil, but also olive oil.

Sugar and sweets : candies, ice cream, pastry products, including both milk and dark chocolate.

Processed meats : sausage, porchetta, "fat" cured meats such as lard, salami and mortadella.

Wheat and cereals : pasta, rice, flours and baked goods (if not prepared with high protein flours).

Dairy products : whole milk, yogurt and aged cheeses.

Starchy fruits and vegetables : bananas, figs, prunes, raisins, pears, squash, potatoes, tubers.

Legumes: lentils, beans, chickpeas, peas, lupins and broad beans.

Sweetened drinks : fruit juices, sodas, sweetened teas.

The Scarsdale diet allows the consumption of some foods in moderation. These are foods to limit :

Dried fruit and avocado , because they are a source of fat: even if they are good fats, mostly omega 3, they should still be limited in this diet.

Semi-skimmed or skimmed milk.

Scarsdale diet: example of a weekly menu

The Scarsdale Diet doesn't offer many ways to spice up your daily meal plan. He recommends having a protein breakfast , which also includes a carbohydrate component.

The ideal breakfast in the Scarsdale diet therefore consists of 1 slice of wholemeal or protein bread (without the addition of spreadable cream, peanut butter, or other), a grapefruit, or a seasonal fruit, tea or coffee without sugar.

The main meals are composed mainly of protein foods (meat, fish, eggs, low-fat cheeses) and non-starchy vegetables. As a condiment it allows you to use spices, lemon, or vinegar. In fact, oils or other fats are not allowed in the diet as a condiment. Sugar-free tea or coffee is always allowed at the end of a meal.

Snacks are forbidden , but if you really can't resist between meals, the diet allows you to eat carrots (2-4 carrots), cucumbers (1-2 cucumbers), or some celery sticks (4 ribs) , hide yourself.

It is important to drink plenty of water throughout the day, at least 2 litres.

Here is a sample menu for the first week of Scarsdale diet.

At this point you may be wondering if this diet works for weight loss? Assuming that everyone reacts differently to drastic dietary changes like the one the diet promotes, chances are you'll lose weight within the first 2 weeks. Let's see how.

The strong calorie restriction, below your daily requirement, will cause your body to use energy reserves. These are mainly contained:

In adipose tissue, as fatty acids

In the muscles, in the form of glycogen.

Glycogen is the form in which carbohydrates are stored in muscle. It provides quick energy for muscle fiber work, but can be used as an energy molecule in conditions of calorie restriction. Glycogen is a chain of glucose molecules. It is a carbohydrate (carbohydrate), therefore rich in water molecules. When your body uses glycogen, therefore, it releases water.

Even water has weight. Some of the pounds lost in the first two weeks of the diet will be due to water loss.

For healthy weight loss, it is not important how many pounds are lost, but how the weight loss occurred. Losing weight quickly is unlikely to lead to good, long-lasting results.

Losing weight well means losing fat mass without losing lean mass (in fact, increasing the muscle component of lean mass). Achieving this goal requires a balanced diet based on individual metabolic needs that does not provide energy below the basal metabolic rate.

The Scarsdale Diet, on the other hand, suggests an energy intake of up to 1000 kcal/day, which could be less than your basal metabolic rate.

What is the Basal Metabolic Rate?

Basal metabolic rate (BMR) is nothing more than the amount of energy your body needs to carry out its vital functions (breathing, heart rate, circulation, digestion), without taking into account your level of physical activity or the energy expended in everyday activities (shopping, driving, cleaning the house, etc.). It's different for everyone. In fact, it depends on factors such as weight, height, gender and age, as well as body composition.

Let's take an example: a 27-year-old male, 1.70 m tall, weighing 85 kg (overweight) will have a basal metabolic rate of about 1100 kcal.

What happens when you eat less than your basal metabolic rate?

The Scarsdale diet is an example. The 1000 kcal/day is not even enough to meet the basal metabolic rate of the boy in the example.

Without going into too much detail about the physiological processes involved, when the body eats below the basal metabolic rate, it makes a series of metabolic changes. It is a survival defense mechanism. In order to carry out vital functions with the few calories allowed, it does nothing but reduce energy expenditure.

In other words, it reduces the basal metabolic rate. This change remains even after the diet is finished. That's why, after a crash diet such as the Scarsdale Diet, it's easier to regain the pounds lost (even if you eat "normally").

In fact, healthy low-calorie diets never go below the basal metabolic rate. That's why it's important to consult a nutritionist. Only a professional will be able to correctly assess your BMR and show you a dietary but balanced diet that will provide you with the nutrients you need for healthy and lasting weight loss.

Does the Scarsdale Diet Work? Contraindications and risks

This diet program, which is very popular today, was actually born in the late '70s, in Scarsdale (New York), in the United States.

Its creator, cardiologist Herman Tarnower , studied it with the aim of making overweight or severely obese heart patients at Scarsdale Medical Center lose weight quickly .

He reached the pinnacle of success with the publication of the book: "The Complete Scarsdale Medical Diet Plus Dr. Tarnower's Lifetime Keep-Slim Program", in 1978. There is also a vegetarian version of the diet (Scarsdale vegetarian diet).

Since its publication, Dr. Tarnower's diet has attracted quite a few controversies from nutrition experts. In fact, nutritionists consider it an unbalanced diet with too drastic a calorie restriction. It is therefore not a healthy diet, but it hides many health risks.

The Scarsdale diet has many limitations, in many respects. It does not instill proper food education, proposing an unbalanced diet from the point of view of macronutrients and little variety.

We have already made some mention of its real effectiveness. Although it promises great weight loss in a short time, the results are not long-lasting. Rapid weight loss is in fact mainly due to the strong caloric restriction of the diet, while the pounds lost are mainly attributable to the loss of fluids and muscle glycogen reserves.

Health risks

In addition to facilitating the recovery of the lost kg ( yo-yo effect ), this type of fast diets, or "flash diets", bring with them many health risks and contraindications.

Let's analyze the most important aspects.

Reduction of the basal metabolic rate : regaining the lost kg is not just an aesthetic problem. We have seen that a diet that provides an energy intake lower than one's basal metabolic rate leads to a reduction in metabolic activities. The body activates the "energy saving" mode and this continues even after the diet, lowering your metabolism.

Production of ketone bodies (Ketoacidosis): in the absence of carbohydrates (in fasting, or in drastic high-protein diets such as the Scarsdale diet) the body draws energy from proteins and fats. In other words, it forms glucose from amino acids and fatty acids. To do this, however, it produces some molecules called ketone bodies (acetone, acetoacetic acid and β-hydroxybutyric acid). The excessive accumulation of ketone bodies in the blood creates imbalances for the body.

Insulin Stimulation : Excess protein in a single meal triggers insulin release. This hormone directs cells to the glucose formation pathway (gluconeogenesis) and the accumulation of fatty acids in adipose tissue.

Unbalanced nutrient intake : the Scarsdale diet attaches great importance to the protein content (43% protein) to the detriment of carbohydrates (34.5%) and fats (22.5%). This split is not sustainable in the long term. In addition to the low caloric intake, nutrients (except proteins) are also scarce. In fact, a limited choice of foods does not allow you to fill up on all the vitamins, minerals and essential fatty acids necessary to carry out your metabolic activities. Olive oil, for example, is a no-no on the Scarsdale diet, but it's an important source of vitamin E and good unsaturated fats.

Hepatorenal damage : introducing too much protein into your diet puts some organs under strain, primarily the kidneys and liver. You will have the production of uric acid in abundance, catabolite of protein metabolism. If not properly disposed of, this is toxic to the body. High-protein diets like Scarsdale's increase the risk of developing kidney or urinary tract stones.

Not everyone can, therefore, follow this diet without putting their health at risk. The Scarsdale diet is not suitable for children, adolescents, the elderly, pregnant or nursing women , individuals who are underweight, hospitalized patients, or those with gastrointestinal, kidney, or liver-related conditions. Adult individuals in good health should however consult a nutrition expert before approaching such diets.

Depending on the level of physical activity and work performed, a caloric reduction at this level could in fact cause loss of strength, nausea, headache, general malaise, dizziness, or fainting. Is it really worth it?

Correct guidelines to follow for a healthy weight loss diet

Here are the correct guidelines to follow for a healthy and balanced slimming diet according to the principles of the Mediterranean diet:

Vary your diet as much as possible, preferring seasonal foods.

Never go below your basal metabolic rate with calories.

Follow the directions of the food pyramid.

It is good to choose foods rich in fibre, such as legumes, vegetables and whole grains, limit the consumption of simple sugars (sugary drinks, sweets) and saturated fats (butter, fast food). Consume red meat once a week, while you can give more space to oily fish, legumes, low-fat cheeses and white meats (chicken, turkey, lamb).

Don't miss out on carbohydrates and proteins , but also good fats (extra virgin olive oil, or omega 3 from dried fruit and oily fish)

Respect the proportions of macronutrients.

In a healthy and balanced diet, the distribution of calories should be as follows: 55-60% carbohydrates, 25-30% fat, 15-20% protein.

Drink at least 2 liters of water a day.

Practice physical activity.

For a low-calorie diet that is both healthy and balanced, contact a nutrition expert. Only a food plan studied on your metabolic requests can help you lose weight in the right way, not by eliminating liquids, but excess fat. A nutritional program based on the principles of the Mediterranean diet, rich in fiber and low in saturated fat, but with the right amount of protein, carbohydrates and good fats, is ideal for approaching a diet in the correct way. Varying your diet as much as possible, following the foods and colors of the season, will also allow you to fill up on vitamins and minerals.

If you are trying to lose weight and want your results to last for a long time, follow a low-calorie but healthy and balanced diet based on the principles of the Oatmeal Diet, the model which inspired diet .

A properly balanced nutritional plan is the first step in maintaining a correct metabolic state of health, but remember: good rest, reducing stress levels and practicing physical activity are just as important for a successful diet.

#diet #diet plan

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body-hiit-workout · 2 years ago

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6 BEST EXERCISES FOR HAMSTRINGS IN THE GYM

Building this muscle will not only give you amazing legs, it will also improve you on other lifts and prevent injury.

In this article, we show you the best hamstring exercises that you can do in the gym, so that you can properly work and strengthen this muscle.

But, before I show you the exercises, let's learn a little about the hamstrings.

This muscle is mainly responsible for knee flexion and hip extension.

When you perform hip extension exercises, the long head of the hamstring is emphasized. On the other hand, when you do knee flexion exercises, you emphasize the short head[

The hamstring is also activated by exercises like jumping jacks, as it is one of the muscles that slows down on the eccentric, before doing the explosive movement.

We have made this list, focusing on all the movements necessary for you to have a complete development.

Let's go with the exercises!

1. Seated Leg Curl

First on our list is the seated leg curl. This is one of the exercises with the highest activation of the hamstrings, but as we said before, the short head does most of the work.

According to studies, the seated version provides greater activation than the prone (or lying) version, making it the ideal choice to perform this exercise.

It is generally used after the heaviest exercises. However, if you feel that your hamstrings are weak, you can do this exercise as a pre-fatigue exercise and then perform the hip extension exercises.

2. Romanian Deadlift

The Romanian Deadlift is the version of the deadlift that targets the hamstrings more than the back or quadriceps.

This exercise is done with the legs half bent at 15 degrees, and you can use a bar or dumbbells.

You can also increase the range of motion by doing it one step higher. And if you want to correct muscular imbalances, you can do it unilaterally.

3. Nordic

Returning to the flexion exercises, we have the Nordic. This is an excellent ally to gain muscle mass because it emphasizes the eccentric phase, which is the one that provides us with greater muscle damage.

This is a slightly more advanced exercise, so if you're just starting out, you'll look better doing the other exercises on the list.

But if you want to start doing the Nordic, you can start with your hips flexed, which means the angle between your torso and the front part of the muscle is a little less.

As you progress, you can do it with the hips extended, which means the thighs are in line with the torso.

Another thing you can control is the range of motion: if you're just starting out, just start with part of the descent and just let yourself fall the other part. As you progress, you will be able to go lower and lower.

4. Back Lunge

An exercise that does not exclusively work the hamstrings, but can also build a lot of muscle, is the back lunge.

In addition, it is an excellent alternative to include at the beginning of your routine if you want to correct muscle imbalances.

So how do you go about strengthening your hamstrings more than your quadriceps? It's simple: you simply make your stride wider, thus emphasizing hip flexion/extension and minimizing knee flexion/extension.

5. Hip Thrust

The hip thrust is an excellent glute and hamstring trainer. The advantage of this exercise is that it is extremely easy to progress and in a short time you will be able to load a lot of weight.

What you need to perform this exercise is a mat for the bar and a weight bench. The mattress is extremely important because the bar goes into the pelvis and without protection you will not be able to hold the bar.

Another point to consider is the position of the feet. You have to position your feet so that when you go up, your legs are at a 90 degree angle.

If all this seems too cumbersome, you can practice this exercise with one leg, which you can also do without weight.

6. Deep Dive

We conclude our list with a plyometric exercise. The advantage of plyometrics is that they will help you improve your other lifts due to the higher power levels.

As we said before, when we slow down a jump or run, we need hamstring action, so this exercise is extremely effective. It can also help you avoid injuries.

Simply stand on a high surface, such as a bench or step, and let yourself fall, trying to land on both feet.

After landing, you can do a jump, which will give you more work. You can also combine the landing with a box jump using 2 boxes or 2 benches.

And there you have it, the best hamstring exercises you can do in the gym. If you liked this article, you can share it on your social networks, with those people who want to form great legs.

#hamstring exercises #exercises #best hamstring exercises #hamstring exercises at home

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