Month: June 2018

What should be the ideal fat percentage?

On more than one occasion we have explained it, but even so, each time it is possible it is worth highlighting the difference between the concepts of losing weight and losing fat. Although both refer to the vital x9 loss of body mass, and therefore to the decrease in the numbers that appear on the scale, they are not exactly the same.

The first is related to a reduction of the body’s general mass, made up of tissues such as muscles, bones, accumulated water, glycogen and, of course, fat. A person who loses weight can be affected by muscle catabolism, loss of bone density, or benefit from fat burning and decreased water retention.

In most cases, a person who undergoes a drastic caloric deficit to lose weight, ends up experiencing each of these changes, which leads to a significant decrease in the numbers marked on a traditional scale, creating false expectations of the way in which the body gets rid of the fat and with it, carrying a series of health problems that we will see in a timely manner in another article.

A person who has decided to change their lifestyle, improving their health through the loss of fat, has the reduced chances of success if they base their progress solely on the numbers that appear on the scale, hence the fact that many Experts recommend that during this process it is more effective to carry out a record on the percentage of body fat and not on the overall weight.

What is the percentage of body fat?
There is not much to explain, because the term itself gives us a broad journey about what it wants to convey. The percentage of body fat, without extending too much with unnecessary words refers to the amount of fat accumulated in the body with respect to the total mass of it.

Measuring the percentage of body fat on a regular basis is the most reliable method to evaluate effectively the results we achieve over time, after leading a healthier lifestyle from a balanced diet and the practice of exercises such as cardio in any of its modalities or weightlifting, among others.
When we are moving forward in our transformation process, in general, a scale is not enough to show the whole reality of this process, and it is often the case that the body replaces fat deposits with water.

Measuring the percentage of body fat is not a simple thing and for this, the intervention of a health professional will always be necessary. Of course, we must bear in mind that although it is a safe method, it can also have a significant margin of error, so you should always take the results with discretion.

In the previous illustration you can see the figures of different men. Having a percentage of body fat between 6 and 13% is the equivalent of having a defined body, bringing out the famous six-pack that many want. Being between 14 and 17% is a sign of having an athletic figure with specific fat locations that do not represent any risk to health. Being between 18 and 25% is placed in the middle, while passing 26% represents the activation of the alarms to realize that something is not right, because from here, it is considered that a man already suffers from obesity.

A figure with 16% fat could be considered as belonging to a woman who is dedicated to the constant practice of physical activity. Placing between 21 and 24% is equivalent to an average figure, while marks over 25% are alarming due to the problems that can be caused as a result of obesity.

In the case of men it is not recommended to be below 10% body fat because this can lead to metabolic disorders and other unpleasant health problems. Women on the other hand, should not be below 11 and 10%, since from this figure they begin to suffer metabolic problems and disorders in the menstrual cycle.

How to calculate the percentage of body fat
Technically speaking, calculating the percentage of body fat is an extremely easy process, because for this it is only necessary to divide the weight of accumulated fat between the weight of the whole body and then multiply the result by 100. For example, a subject of 75 kg that has 11 kg of fat, would be equivalent to having a total of 14.66%.

So far so good, however, the real problem lies in having to calculate the weight of the fat. For this, we can choose different techniques that we will know below.

Hydrostatic weighing
It is the most accurate method of measuring the percentage of body fat that exists. It is based on using the basic principles of physics that establish that body density is inversely proportional to the percentage of body fat, so that when the density of the body increases, that of fat decreases.

To perform this method, the body to be measured must be immersed in a pool, taking into account the height of the water with and without the body, to then compare it with the volume obtained and thus calculate the percentage of fat.

Yes, perhaps it can be confusing for some, but for the luck of them, there are health professionals who are dedicated to making these measurements.

Using this method can lead us to obtain such precise results with margins of error that do not exceed 20 grams.

How to make a perfect squat?

There is no doubt that the squat is the essential exercise in the routine of anyone looking for a change in their physical appearance and for the improvement of their health. And not in vain, because it is a movement that provides a series of great benefits for the body that go far beyond simply helping the growth of the legs and buttocks.

And is that with the squats or squats as they are also known, they manage to recruit multiple muscles such as the gluteals, testo e force quadriceps, hamstrings and even the abdomen. Thanks to a complex movement, it is also excellent for improving balance, coordination and bone density. Applying certain changes such as making a small jump when getting up also helps to increase the lung capacity considerably, thus becoming an exercise in cardio and strength at the same time.

For that reason, whether in weightlifting, crossfit, calisthenics or functional training, is that squats will always become part of any routine, regardless of the discipline we are practicing.

Steps to make a perfect squat
However, despite its high popularity, it must be borne in mind that for its perfect execution, a complex journey that requires constant practice must be carried out. Unfortunately, this is a point that not all athletes (especially the most novice) take into account and that is why they never manage to make the most of their benefits. There are even those who end up injuring their back or hips due to the movement made during the exercise.

A squat goes beyond simply bending as low as possible and then getting back up. Doing it with the appropriate technique is necessary for a correct progress according to the discipline that is practiced, so paying close attention to the route will help us improve during the process.

Performing a squat, once the most important points are understood, is easy. The best way to master the technique is to carry it out without additional weight, and taking note of the following steps that explain in detail how to make a perfect squat.

The first step to follow is to stand with your feet slightly spread across your shoulders. The back should be completely straight, as should the knees separated by the hips. Then we put our hands behind the nape of the neck, crossing the fingers (the latter is optional and the position of the hands can be changed, bringing them forward at chin level.) In any case, it will help us to have better stability ).
To start the tour we must take a good amount of air, with the hips relaxed and slightly bringing them back. These will go down as the knees give way.
Then we will go down with a controlled movement so that during the journey the back stays completely straight, while the knees, flexed, must form a 90 degree angle or slightly higher. The main point is that these should not be placed beyond the tip of the feet to not transfer too much stress on the joint and thus avoid any possible injury.
As a next step, we should get up, make sure to always look forward so that the column stays fully upright during the journey. The movement, as in the descent must be controlled and the greatest effort must be felt with the quadriceps to make sure that we are working the right muscles, otherwise the back would be the one making the effort; an aspect that we should avoid in its entirety.
Once returning to the initial position, we will repeat the same steps until the series ends.

Types of squats
There are multiple types of squat we can perform as we master the technique and our muscles begin to be more demanding to maintain a steady progress.

Of course, the best way to modify the exercise is by adding an external weight, either by holding a bar above the trapezoids or by holding a dumbbell or a Russian weight in front so that the work is greater.

In case of not having gym equipment, we can always resort to more creative methods such as using a backpack full of books or even jugs of water, because at the end of the day the body does not understand expensive or improvised tools, but to survive.

Lose weight according to your hormonal profile?

Each assimilates the ingested fats differently. A diet according to the hormonal profile is very beneficial for both men and total tone diet women. Far from being restrictive or draconian, it leaves us a wide choice of foods to consume. The results of weight loss are felt quickly, up to 6 pounds in a month.

Are hormones responsible for our extra pounds?
Our hormones have an effect on our fat cells and can influence weight gain. There are as many types of dysregulation as hormonal profiles. With a diet according to the profile, we discover the most suitable diet for our body.

If you must exceed two months, have a specialist follow you. In pregnancy, do not cause food deficiencies. Beware of a possible yo-yo effect, which especially affects people who are less assiduous and motivated.

How to determine your hormonal profile?
– “Insulin” profile: it promotes the penetration of sugar into the cells and the storage of fats. If you have an appetite, like snacking on sweet products, drowsiness after meals, your profile is “insulin”. Physically, your shoulders are wider than your pelvis.

And you tend to have diabetes or high blood pressure. So you should avoid over-sweet and oily meals and favor products with a low glycemic index. With the fibers, you slow down the passage of fat in the blood.

– “Leptin” profile: this hormone is secreted by fat cells. It helps the weight control by the brain. To be of this profile, you must prefer light meals and hate fat and coffee. You have the bad habit of skipping meals and are prone to constipation.

Physically, your pelvis is wider than your shoulders. You must promote the taking of products that fit more to the body and drink a lot of water.

– “Stress” profile: this condition promotes the secretion of hormones favoring fat storage. If the food soothes you, you are often irritable, you lean more for salty than sweet, that you are focused on coffee, you are in profile “stress”.

In addition, your sleep is often restless, you feel belly swelling and your weight changes for no reason despite your bodybuilding sessions. You must avoid prepared dishes, also cabbages and grapes, products with difficult digestion.

And if in the end, you had a mixed profile? You must combine the recommendations of the two profiles with which you are associated.

How to put the diet into practice according to the hormonal profile?
Above all, such a diet to lose weight is safe for health and must be done in the long term. It is based on the prescription of the consumption of certain fruits (pear, apple ..) and vegetables (leek, salad, green beans …).

The consumption of lean meat is more advisable: turkey, chicken, fish, veal. Fiber, starchy foods, slow carbohydrates and farinaceous chickpea and lentil products should be on the menu.

What to avoid Sweet products, sausages, fatty meats, sauces, fatty dairy products, margarine, alcohol and coffee. To lose between 4 and 6 kilos per month, it is necessary to be assiduous on at least 4 weeks, to eat at regular hours and to avoid the gaps.

Does the combava lose weight?

The combava, what is it? It is a cousin of lemon. It looks like a lime with a dented peel. Be careful, do not confuse it with bergamot, which has about the same appearance as it.

Kaffir lime has excellent slimming properties. If you want to lose weight quickly, you can integrate this citrus into your diet.

Lose weight with kaffir lime
How can I slim down with kaffir lime? kara keto burn The latter is low in calories, namely only 22 Kcal in 100 grams. In Thailand and Vietnam, it is recognized as one of the best fat-burning foods.

Attacking adipose tissue, including abdominal fat, kaffir loses weight effectively. It also facilitates digestion.

How to use the combava?
Although this fruit is part of the same family as lemon, the use is not the same. Kaffir lime is a citrus fruit with a powerful scent, from which it must be used sparingly. Its acidity is much higher than that of lemon.

The pulp, bitter, is not often consumed. These are the zests and leaves, very aromatic, which are the most used in the recipes. Note that the combava is found in many exotic and creole recipes. How to use this fruit, you ask?

For zest, you can grate it and incorporate it into your recipe. Try not to grate up the white skin because it is very bitter. Otherwise, for the leaves, you can cut them to add them in your salad.

Recipe: Kaffir lime juice
This drink is essential if you want to lose weight. Here is his recipe:

Ingredients:
50 gr of parsley
1/2 piece of ginger
1 large glass of water
2 tablespoons of kaffir lime juice

Preparation:
– Wash the parsley and ginger;
– Mix all the ingredients;
– Serve well fresh.

As kaffir lime is very bitter, you can add 1 spoonful of honey to soften your drink. This juice is taken on an empty stomach every morning for 6 days for effective weight loss.

After this period, you must take a break of 10 days, at the risk of harming your health. Then resume, if desired.

What are the other virtues of combava?
It is a detox fruit: it helps to purify the body, improving the work of the liver. This citrus is rich in vitamin C, which optimizes the immune system. It is therefore essential in winter to fight colds and flu. It is also an antioxidant: it helps to fight against aging.

Where does the combava come from?
This fruit has its origin in the islands of Indonesia. His name comes from “Sumbawa”, the name of an island near Bali. At the end of the 17th century, the Indian Ocean became acquainted with this “strange little lemon” thanks to Pierre Poivre.

It will only be two hundred years after the Kaffir will enter Western countries. Today, you’ll find this little green citrus on almost every stall of your fruit shop.

Kaffir lime is a fruit that is still relatively unknown, but which, for those who wish to slim down quickly, is indispensable. It could even show better results than lemon, also known for its slimming effects.

How to lose weight with a gym ball?

An inflated belly is never very aesthetic. Maybe you have tried pills, diets and all kinds of abs series hoping to get around, but without result. Especially do not be discouraged before trying the gym ball. A ball premier diet keto that is not only for women, but is also recommended for men wanting to flatten their bellies.

Is it effective? To find out more, below are the effective tips for using this gym ball for a flat stomach effect.

A gym ball for a flat stomach
Although there are many ways to lose belly, the use of a ball is one of the best you will surely advise a coach. The effects of training with this tool are the same as practicing other sports that seem painful to you.

This ball is very useful to mount your performance in flat stomach, rehabilitation and even for more visible abdominals. It helps to work the muscles being out of balance and removes back pain. A gym ball gives more amplitudes in the movements especially if you want to sculpt abs at the same time.

Slimming belly: some exercises to do with the ball
There are different exercises to do with a gym ball and in general you will not have much trouble to chained. On the other hand, please perform the movements and postures well so that your belly takes effect.

Here are a few :

– The crunch: it’s the same way that a classic crunch used, only that your back is positioned on the ball while rolling well on the surface. Bend your legs 90 degrees and raise the chest while contracting the abs. Try to keep your arms on your chest so they do not help you;

– Sheathing with ball: press your knees on the ground and put both forearms on the ball. Align thighs and bust by rolling the ball forward. Stay in the position so that the belly muscles can release energy;

– The oblique on the balloon: lie on your back and spread your arms on the sides by touching the ground with the palms to balance. Bend your legs 90 degrees and your feet should rest on the ball at the beginning of the movement. Hold your bust position and roll the ball from left to right.

Gym ball: which size to choose?
You may be wondering how to choose it. Simply, the size of the ball must be adapted to your size. You can opt for a 55 cm (125/150 cm), 65 cm (150/175 cm) or 75 cm (175/185 cm) balloon.

By using the gym ball, you will feel your belly smaller than before and even that abs are created without having used weight training sessions. In addition, you will master the balance and improve the posture.

Exercising with this ball can also lead premier keto diet reviews you to lose weight. It is also useful for a pregnant woman during pregnancy for prenatal exercises. Do not wait any longer to buy your balloon at the right size.

5 tips to speed up your metabolism and burn fat

5 tips to speed up your metabolism and burn fat
Metabolism refers to all the chemical reactions through which our cells continually use energy to keep our bodies alive: forskolin keto complete maintaining body temperature, assimilating food, and eliminating waste.

Your body consumes more energy (and therefore fat reserves) than your metabolism is important. On the other hand, with a low metabolism, the energy required is less, and the subject is predisposed to gaining weight. There are many ways to increase your metabolism. Discover the most important here.

Sleep well
Sleep well is essential to have all the energy necessary for a significant metabolism. Fatigue related to lack of sleep causes a decline in the power of metabolism and the individual then tends to grow.

Sleeping well is not just the number of hours of sleep: it is also sleeping relatively early, between 9 pm and 11 pm; and sleep away from noise and electromagnetic pollution, including turning off laptop, TV, lamp.

Keep your body active
Regular physical exertion is one of the most effective ways to have a metabolism of a high level and therefore to burn fat.

If you can do it, practice a day-to-day sporting activity, or else, take advantage of every opportunity to spend energy: leave your car in the garage and ride a bike to get to work, climb the stairs rather than to take the elevator by the stairs, do the housework, the dishes, tinker, garden.

By introducing some more activities into your daily life, you can increase your metabolism significantly.

Practice bodybuilding
Bodybuilding greatly increases metabolism by spending resting calories to generate more muscle mass.

No need to become a bodybuilder, however: by imposing only one or two sessions of 20 minutes a week, you can lose your fat and change your metabolism for the best in two or three months.

Put a stop to draconian diets
If we stick to the functioning of the metabolism, drastic diets are not a very good idea to burn fat and lose weight. The body adapts to starvation by lowering its level of metabolism, in order to conserve enough energy to provide vital functions.

And when the subject resumes normal eating, the metabolism remains low, and so there is a yo-yo effect: weight recovery occurs because the metabolism is low and the body stores fat instead of fat. burn.

From this point of view, it is better to adopt only slight dietary restrictions that one is able to observe for a lifetime, instead of submitting to a draconian diet.

Drink enough
It is necessary to hydrate properly if keto complete reviews one wishes to have a metabolism as high as possible. You have to drink water regularly, all day long. The breakdown of fat during metabolism requires it, and if there is not enough, the metabolism will decrease.

Increasing your metabolism means choosing a whole new way of life: having quality sleep, playing sports, or having your eating habits far from excess.

Losing belly with massages

Losing belly with massages
What’s better than a good massage to take care of yourself? To tone the belly, it is an excellent method that has the premier diet keto advantage of not costing anything.

Discover the benefits of belly massage to lose weight, especially after pregnancy.

Losing belly by massaging, how does it work?
If you have the chance to be massaged, enjoy! Otherwise, self-massage works very well too. In addition, it will allow you to reclaim your body, important if you are in full weight regime.

By performing these simple exercises, you can stimulate blood circulation and have a draining action. The fat deposits, subjected to the test of your regular and repeated movements, will be more easily dislodged.

In addition, these massages facilitate digestion and improve transit, all important elements to lose weight. If you suffer from bloating problems, it is a good method to put in place to feel lighter everyday and find a flat stomach.

How to massage well to lose weight?
It is advisable to massage the belly clockwise to facilitate the transit and to lose belly. There are several small exercises that you can follow.

Begin to massage with the palms of your hands flat and make wide circles up to the ribs. Then, by placing the three-fingered pulp under the navel, massage in a circular fashion around the belly button. You can also put the slice of your hand on your belly and press so as to bring back the piles of fat to the center of the stomach.

Just as effective, grasp both folds firmly and knead vigorously for draining action and removal of active fat. All these exercises can be done with an essential oil for a better action and beautify the texture of your skin.

Basil, lemon and peppermint to mix in a neutral oil are the most recommended. Also remember to focus on your breathing, and relax as much as possible.

Make yourself comfortable for a pleasant session: if the movements must be vigorous, you must never have pain.

Precautions to take
Be careful to massage before the meal or to wait two hours after eating. The pregnant woman should not practice these exercises without the advice of a specialist or use any oil or cream without professional advice.

And remember that this is not a miracle solution to lose cellulite, but a complement to put into practice as part of a balanced diet and regular physical activity.

For a real benefit, this type of self-massage is to be done every day during sessions of fifteen minutes. Avoid foods premier diet keto reviews that cause swelling, alcohol, and it is advisable not to drink too much during meals, which causes swelling.

Bet on the fibers in your diet. Finally, try to complement exercises that keep the waist thin or slimming underwear that can be effective punctually.

AN APOLLON BODY IN 5 LESSONS

After a few months of relaxation you enduraflex want to find the body of Apollo that characterizes you? Let it be said, no need to wear an athlete silhouette to be good in his body and his head … But after all, why not try to shape a beautiful muscular body and get closer to perfection …

LESSON # 1: RECONCILING WITH FRUITS AND VEGETABLES
Starting today, eat in a balanced way to remove the unsightly buoy around your belly. How? Reconciling with fruits and vegetables They are essential for health and are the best allies of your line. They contain no fat, are low in calories and their fibers are excellent for digestion.

LESSON # 2: LIFTING WEIGHTS
How to burn calories throughout the day? By lifting weights 3 days a week ! The muscle mass increases the metabolism which encourages the melting of fats. Train different muscles on different days. For example, work on the back on Mondays, arms, shoulders and abs on Wednesdays and legs on Fridays. This method allows the muscles to rest between each workout.

LESSON # 3: ADOPT THE WINNING DUO BODYBUILDING-CARDIO TRAINING
Are you regular in your training and more than determined to reach your goals? For your body continues to progress and work in its entirety, do not focus on one and the same exercise routine. Vary your workouts, try other devices. Tip: To strengthen your muscles, combine cardio training and strength training in your fitness program. It is the most effective method to obtain a dry and drawn body , to find a good physical condition and to lose weight , if necessary.

LESSON # 4: SLEEP FOR A BETTER START
The secret to keeping a muscular and fit body is sleep . We know that it is essential for good health. It allows the body to recover from various efforts, the muscles regenerate moreover twice as fast during rest periods. The Sleep recharges your batteries: you find the energy for your next workout.

Sleeping at least 7 hours a night would also protect you from weight gain . The reason ? The less we sleep, the more we are hungry, the more we make fat cells and the less we burn. Watch out for the little sleepers, you could get wrapped up …

LESSON # 5: HYDRATE YOURSELF TO CLEANSE YOUR BODY
Water is the most important nutrient for our body. The muscles are composed of about 80%. Your body needs to enduraflex reviews be purified and properly hydrated . Researchers at the Australian University of New South Wales have shown that drinking more than 2 liters of water a day can save you 10% more muscle . The proteins generate a metabolic pollution that must be dissolved with water. If you lack water, your muscles do not recover quickly, you risk a drop in performance.

WELL CHOOSE YOUR STRENGTH

You feel good about your clothes, it’s xyzol important. But choosing the clothes that are best suited to your business is essential. Make the choice of good bodybuilding by following these tips .

I AM A BEGINNER IN BODYBUILDING
To begin bodybuilding , we advise you to choose a technical cotton outfit .

a “V” collar t-shirt
long shorts

DID YOU KNOW ?
Our Domyos collections use Dry Skin Technology, an innovative, comfortable material that absorbs perspiration and keeps moisture away from the skin. Soft and soft to the touch, the mesh of these clothes follows each of your movements. Result: you move freely while staying dry during the effort. Give yourself the comfort of cotton, breathability and more!

I TRAIN REGULARLY OR INTENSIVELY
If you are looking for performance and would like to move towards more technical clothing , we advise you to choose a compression type outfit. Indeed, compression garments and especially socks, can help you reduce muscle fatigue. They facilitate the circulation and the venous return, which allows a better recovery and thus a better muscular reconstruction. Note that compression garments are particularly useful in the context of a PTO. So choose:

a compressive tee-shirt
technical cotton shorts

DID YOU KNOW ?
Our Domyos compression t-shirts are designed with Equarea® technology. This material absorbs and transfers perspiration to the outside. As a second skin, these clothes enhance your muscles (chest / abdominal) and allow you to train in comfort. The models are designed with a minimum of seams to limit irritation and friction during bodybuilding. Openwork knit inserts have been integrated to give you better ventilation during the effort.

I TRAIN AS A CIRCUIT
Are you a fan of the circuit training method to shape your athlete’s body? To complete all your muscle building and cardio exercises, we recommend choosing synthetic fiber clothing , lightweight and breathable. Choose:

a breathable tee
breathable shorts

DID YOU KNOW ?
Our range of breathable clothing designed for bodybuilding uses Equarea® technology which absorbs and transfers perspiration to the outside. The flat seams of our models help to limit irritation during exercise. Finally, their fluid tissue and close-fitting cut follow each of your movements. Result: you train in comfort!

As you can see, for bodybuilding , xyzol reviews choose body-hugging , technical clothing that does not interfere with movement and allows you to train while remaining dry and cool. To complete your outfit, opt for a sweatshirt: this material has the advantage of keeping the heat before, during and after the effort.

How to follow a diet without animal fat?

Whether to lose weight or to maintain good health, it is useless (and even inadvisable) to remove fat from its diet. The good reflex is to remove bad fats by limiting animal fats.

How to proceed ?

Lipids: make the right choices!
Animal fats have a lot of saturated fatty acids, max pro 1000 which are often called “bad fats”. Excess consumption increases the risk of obesity, type 2 diabetes and cardiovascular problems.

Conversely, polyunsaturated and monounsaturated “good fats” bring you energy, regulate cholesterol levels in the blood, and many other health benefits!

Rather than removing fat from your diet, it is important to replace animal fats with vegetable fats.

Where are the fats of animal origin?
They are everywhere: do not try to avoid them entirely, but rather to control your fat intake of this type:

Meat
eggs
cheese
Butter cream
Dairy products
Keep in mind that many prepared meals and pastries include animal fats. Avoid consuming them as much as possible and opt for home cooking based on vegetable oils, oily fish and unprocessed ingredients.

Poultry without skin, liver (excluding foie gras) and lean ham are a little less fat than others.

When cooking, especially as part of your dieting, you can replace the butter with vegetable oil, use 0% cream cheese or skim milk instead of cream, or vegetable creams (soy, etc.).

What “good fats” to consume?
It is very simple to remember: it is fats of vegetable origin or from the products of the sea.

Oil (olive, rapeseed, sunflower, peanut)
Seeds, nuts
Fatty fish rich in Omega-3 fatty acids
lawyers
Dark green vegetables
By gradually incorporating these foods or ingredients into your daily life, you will better control your intake of fat. However, be careful with nuts in a diet for weight loss, because they are quickly caloric.

Get inspired by the Mediterranean diet
Compatible with dieting or gluten-free, the Mediterranean diet is excellent for health.

Among its features, it reduces the consumption of red meat and dairy products, and instead promotes vegetables, fruits and olive oil. Researchers believe that the Mediterranean diet, which limits animal fats, helps reduce diabetes, overweight and metabolic syndrome.

Even if you do not follow it max pro 1000 weight loss completely, you can use these principles to change your diet, while adopting certain reflexes such as switching to light dairy products, lean meats (without the skin) and the use of oils. vegetables for cooking.