December 2020 - Starmark

Healthy Foods That Will Make Your Heart Smile

Want to maintain a good heart health? Make sure that you have the foods that will help you to improve the health of your heart.

If you opt for a healthy diet, it will be good for your heart as well as your waistline. This will certainly reduce your chances of developing heart diseases. There are a variety of fruits and vegetables that are good for your heart. Try to eat foods when they are in their natural form. This means that you should try to opt for whole foods.

Eating Healthy Is Important

If you eat a diet that has the right amount of calories and the right amount of fat, then it will automatically take care of your heart. Some foods are particularly more attractive than the rest because of their nutritious value.

To know about the best foods that are good for your heart, you can go through the below-mentioned discussion:

1. Green Leafy Vegetables

Certain green leafy vegetables like kale, collard greens, and spinach are rich in vitamins, antioxidants, and minerals. These are also a great source of vitamin K which helps in improving the health of your arteries and also in promoting the clotting of the blood. These are also high in dietary nitrates that reduce blood pressure and also decrease arterial stiffness. This also improves the functions of the linings of the cells and also the blood vessels. If you increase the consumption of green leafy vegetables, your heart health is certainly improved.

2. Whole Grains

The whole grains contain certain parts of the grains that are rich in nutrients, bran, and endosperm. These include whole wheat, brown rice, rye, barley, quinoa, and buckwheat. The whole wheat grains are richer in fiber in comparison to the refined grain. If you include more whole grains in your diet, it will surely lower down the risks associated with heart diseases.

Another study suggested, that if you eat at least three servings of whole grains in a day, it would reduce systolic blood pressure by 6mm hg. It will also reduce the chances of stroke by about 25%. When you are purchasing whole grains, you should read out the ingredients properly. Words like, “Whole Grain” or “Whole Wheat” indicate that these are whole grain products, and words like “multi-grain” and “wheat flour” does not.

3. Berries

Blueberries, strawberries, and raspberries are all packed with essential nutrients that play a very important role in providing you with very good heart health. The berries are also rich in antioxidants like anthocyanins. These protect you against oxidative stress and inflammation which again contribute to the development of heart diseases. If you eat lots of berries, it will reduce the risks associated with heart diseases. A study of 27 adults also showed that if you drink a beverage made of dried strawberries for 8 weeks, it will reduce the level of bad cholesterol.

A metabolic syndrome is a group of conditions that are related to higher risks associated with heart diseases. Blueberries also help you to control the blood pressure and blood clotting. Berries are quite a satisfying snack and are also considered to be a delicious low-calorie dessert. Try adding a few berries to your diet and that will surely improve your overall health.

4. Fatty Fish and Fatty Oil

Fatty fish like mackerel, tuna, and sardines are full of omega 3 fatty acids that are known for their heart health benefits. A study conducted on 324 people says that eating salmon thrice a week for 8 weeks reduces diastolic blood pressure to a great extent. It is also believed that if you eat fish for the long term, it will lower down the cholesterol levels, fasting blood sugar level, and also systolic blood pressure.

If you do not eat seafood, then you can also take fish oil that will satisfy your daily dose of omega 3 fatty acids. The fish oil supplements reduce blood triglycerides, decrease blood pressure, and improve arterial function. The other alternatives to omega 3 supplements are algal oil and krill oil.

5. Dark Chocolates

Dark chocolates are rich in antioxidants like flavonoids which boost heart health. Eating dark chocolates lowers the chances of heart disease. Studies suggest that the people who eat chocolates at least 5 times a week had 57% lower chances of heart diseases than the people who did not eat chocolates.

There is also another study that suggested that eating chocolates twice per week also reduces the chances of calcified plaque in the arteries. These studies certainly show an association but do not account for the other factors that may also be involved. Chocolates can be high in sugar and calories which can again negate some of the health benefits it has. Therefore, make sure that you pick up dark chocolates that are of the highest quality and have as much as 70% cocoa. But you should consume it in moderate amounts to make the most of its heart health benefits.

6. Almonds

Almonds are quite rich in nutrients. It has both vitamins and minerals that are good for your heart. These also contain heart-healthy mono saturated fat and fiber. These two nutrients can protect you against heart diseases. If you eat almonds regularly, it will also improve cholesterol levels.

Almonds reduce bad cholesterol and improve the level of good cholesterol in the body. These will reduce the chances of building up of plaque and also keep the arteries clear. The almonds are not only rich in nutrients but they are also high in calories. If you are also want to lose weight, make sure that you limit the amount of intake of almonds.

Summary

It is very important to ensure that you have a healthy heart. The foods mentioned above are available quite easily. Therefore, take care of your heart by consuming these foods regularly. Some of them are high in calories. Thus, you should also be careful not to take these foods in excess because otherwise, you will end up gaining a lot of weight. Apart from this, if you practice high-intensity interval training along with a bit of running, it will also help you to have a healthy heart.

Improve Your Gut Health With These Foods

If you want to maintain a good gut health, then make sure that you have some of the foods that have a higher amount of probiotics.

There are as many as 40 trillion bacteria in our bodies and most of these are present in our intestines. They are together known as gut microbiota. They are extremely important for your health. There are also certain bacteria present in the intestines that will be able to contribute to several diseases.

The foods that you eat impacts the type of bacteria that are present inside you. There are certain digestive problems like gas, constipation, and diarrhoea that affects millions of people. There is as much as 15 per cent of the people in western countries facing severe gut sensitivity that is also referred to as irritable bowel syndrome.

Understanding What Is Gut Health

Gut health refers to the balance of the microorganisms that are present in the digestive tract. You need to look after the heath of the gut and also maintain the right balance of these microorganisms. It is important for physical and mental health and also for the overall immunity of the organism.

The bacteria, yeasts, and viruses that are present in the gut are also referred to as the gut microbiome or the gut flora. Certain microbes are again good for human health. Some are essential for human beings. There are, however, some others that can be harmful especially if they multiply.

Food That Is Good For Your Gut Health

Often there is confusion about what to eat and what not to eat. There is a lot of information available about healthy food online. It can, therefore, be a little tricky about the foods that you should eat and what are the foods that you should not eat.

1. Yoghurt

This is a very good source of good bacteria. This friendly bacteria is also referred to as probiotics. To have a tasty breakfast, you should have a full-fat version of yogurt along with some fruits. Yogurt drinks contain a large number of bacteria that are good for your gut health. It is true that in comparison to yogurt, yogurt drinks have a higher amount of probiotics but these also contain a higher amount of sugar.

2. Kefir

This is a probiotic made by fermenting milk. This is packed with good bacteria. This originated in the mountainous regions between Asia and Europe and Russia and Central Asia. You can also add it to the smoothies and the soups. You can also simply use it as a base for salad dressing. Just add a bit of lemon juice to it.

3. Miso

This is made of fermented soya beans and rice or barley. This also contains a range of goodies that include enzymes and healthy bacteria. You can also use a savory paste that can be used as a good dip, dressing, and soup. You can also use its marinade for tofu and salmon. This is a staple Japanese diet and is appropriate for you if you want to avoid dairy. It has been observed that places, where people use miso as their staple food, have better gut health in comparison to the people who do not eat this.

4. Sauerkraut

This is fermented cabbage that has been finely chopped. Sauerkraut is also a great source of fiber, vitamins, and probiotics. This is best known as a very good German dish but you will also find versions of the same dish in both Eastern as well as central Europe. It is highly recommended that you choose a product that has not been pickled in vinegar. This is because such foods no longer have the same benefits. This is most delicious when you serve it with sausages. You can prepare it at quite a reasonable price at home.

5. Kimchi

This is a Korean specialty. It is made of fermented vegetables. It has the benefits of probiotics bacteria along with a lot of vitamins and fiber. This is a wonderful side dish that you can have with meat, eggs, or salads. Just as we say “cheese” at the time of taking a photo, similarly the Koreans say “kimchi” at the time of taking photos.

6. Sourdough

This is considered to be quite a fashionable food at the moment. This is made by fermenting the dough. This can be digested more easily in comparison to regular bread. Moreover, it also releases energy slowly. This also makes an excellent toast.

7. Almonds

Almonds have excellent probiotic properties. This means that they are an excellent treat for the gut bacteria and are rich in fiber, fatty acids, and also polyphenols. When you are feeling a little hungry, you can certainly munch a few of them.

8. Olive Oil

The gut bacteria prefer a diet that is rich in fatty acids and polyphenols. Both of these are present in the olive oil. Olive oil helps in reducing the inflammation of the gut. You can use it for dressing the salad and you can also drizzle it over the cooked vegetables. It also helps in easing the problems related to indigestion. It also benefits the pancreas because it lowers its requirement to produce digestive enzymes.

9. Kombucha

Water is extremely crucial for maintaining good gut health. But apart from water, you can also drink kombucha. This is a fermented tea drink that is believed to have been originated in Manchuria. Manchuria is filled with good bacteria. The taste for this sharp and vinegary drink can be used as quite a refreshing drink. You can either drink it without mixing it with anything or if you want, you can also mix it with spices and fruits. It is also an excellent base for cocktails.

10. Garlic

This has both antibacterial as well as antifungal properties. It also helps in keeping the bad gut bacteria within control. This also helps you to balance the yeast in the gut. You can use it as a flavoring for savory dishes. There are certain properties present in garlic. These act as a source of fuel and allows the bacteria to do their job well. This helps in increasing the function of the gut.

11. Ginger

If you eat fresh ginger, it will help in the production of stomach acid and it also helps in stimulating the digestive system. Thus, food can move through the gut easily. You can add freshly grated ginger to soups, stews, stir-fries, and also smoothies. If you want to make some fresh ginger tea, you will simply have to pour boiling water on the grated ginger.

Summary

Maintaining good gut health is essential. Therefore, eat the foods mentioned above and you will surely be able to maintain excellent gut health.

How To Stay Healthy During the Holidays

If you want to stay healthy during the holidays, make sure that you prepare a proper timetable and follow the schedule strictly.

The holidays can be a quite busy time of the year. It is mostly filled with cocktail parties, family gatherings, and night outs with friends. But if your schedule is more full than the normal days, that does not mean that you will have to bid goodbye to a healthy lifestyle.

Why Holiday Seasons Are So Special?

You normally tend to eat and prepare large elaborate meals and desserts during the holiday season. You also like to mingle with the holiday crowds, spend time with friends and loved ones. These are the reasons why the holiday seasons can be so enjoyable. However, for these same reasons, the holiday seasons can also come in the way of your health.

Staying healthy during the holiday season is all the more important. If you make a little effort and plan out properly, you will certainly be able to avoid the pitfalls related to health. If you want to stay healthy during the holidays, you can go through the discussion given below:

1. Make Sure Not to Indulge too Much in Special Days

No one gains weight by eating a substantial amount of food on new year’s eve or thanksgiving day. The issue is that what once used to be a special day has now become everyday holiday festivities. If a coworker has brought some homemade ginger cookies, does not mean that you will have to eat them. Make sure that you keep the splurge events to specific times. Just stick to a healthy meal. This is because you will try to do damage control with the waistline and those events will start appearing to be all the more attractive to you.

2. Drink Plenty of Water

You need to stay hydrated even in the cool winter months. It is highly recommended that you drink plenty of water in place of soda, juice, alcohol, etc. Water will prevent you from getting dehydrated and thereby ensure that you are fit and healthy.

3. Limit the Consumption of Alcohol

If you drink too much then that tends to make you prone to bad decisions of eating. Researches show that consuming alcohol in a higher amount can harm your immune system. Even sugar does the same thing. Instead of drinking alcohol, it is a good idea to sip some mineral water or club soda along with lime. This is a refreshing drink that will help you to stay hydrated.

4. Delegate The Responsibilities to Others

If you are juggling your work, buying gifts, and doing a lot of tasks on a holiday, that might mean that you are taking up more tasks than you can handle. The best option here is to ask for help. You can ask for some help from your children as well. You can prepare the food and then hire an assistant for the holidays. It is also a good option to involve your better half to wrap the gifts. Another way to celebrate without over-burdening yourself is pot luck. This is because here everyone would be carrying one food item and it would not pressurize one person.

5. Make Sure That You Follow a Good Exercise Routine

If you maintain a good level of physical activity during a busy holiday season, then it will certainly help you to fight illness and deal with stress and anxiety. This does not mean that you will have to jog for ten miles or try your hands at deadlifting, even a brisk walk will help you to develop the immune system. It will release important chemicals like endorphins.

If you create an exercise and stick to it, you will be able to exercise regularly. You can also invite your friends and cousins to exercise with you. This will motivate you all the more.

6. Regulating the Stress Is Essential

It is quite obvious that there will be some kind of stress during the holiday season. You will have to plan parties and arrange for gifts. You will also have to meet relatives. You might also have to make travel plans. All of these might overtax your body. So, during this time you can also participate in certain stress-relieving exercises. Certain medical conditions might get increased due to stress. Therefore, it is a good idea to keep your life calm and orderly. This will certainly improve your health in the long run.

7. Work to Combat Negative Feelings

Though working with your family and children during the holidays can be stressful, you might have to do it. But make sure that this does not bring in negative thoughts within you. If you find that this is bringing in negative thoughts and building tension, then do practice activities that will bring in positive thinking. If you fight with your family regarding politics and see there is a buildup of resentment, then try to make a list of the positive things that you admire in each of the family members.

8. Make Sure That You Follow a Healthy Diet

Food that you normally eat during the holidays is no doubt delicious but they are unhealthy at the same time. Watch out for your carbohydrate intake. Some people tend to drink too much alcohol during the holiday season. These might result in the flaring up of illnesses. Make sure that you do keep a note of the restrictions in your diet along with the allergies. Also, make sure that you let your hosts and guests know what you can eat and what you cannot eat. Following a healthy diet is important.

9. Make Sure That You Schedule Your Downtime

In most cases, you will find that the holiday season is high-strung. A too packed holiday schedule might make you think that your life is on a fast forward mode. Therefore, make sure that you practice meditation, recreation, and downtime. These will help you to stay calm in between all the different activities. Schedule your activities properly. If you are dealing with health issues, make sure that you let your family and friends know about the days on which you will not be available.

Summary

Enjoy your holidays. But make sure that you follow a proper schedule that will help you to stay fit and healthy. Do not overindulge.

Workouts for Stay-at-Home Moms

If you want to be a fit mommy, do the workouts for stay-at-home moms. It will help you to stay fit and healthy and take care of your family.

Trying to squeeze in exercise while you are staying at home with kids is not a very easy task. Even if you plan out the day in the best way, it might go haywire for several reasons. But it is certainly possible to do some exercises even on the busiest days.

Staying at home and looking after the kids is a full time job. You will have to wake up early in the morning, feed your family, prepare your kids for school, and get your spouse out the door. If your kids are too small, then you will have to find out ways to keep them busy while you are cleaning the house. Finding out time for yourself can be tough. Going to the gym to keep yourself fit and healthy can be all the more difficult.

Best Exercises for Stay-at-Home Moms

If you want to know about the best core exercises for the Stay-at-home moms, you can go through the discussion below:

1. Wall Squats

This is one of the best workouts for women who Stay-at-home moms. You will first have to lean your back against the wall. Then you will have to pretend as if you are sitting on a chair. It is also important to ensure that you keep the legs at 90 degrees angle. This will help you to protect your knees and also allow you to get the most out of them. You also have the option to start with intervals of at least 30 seconds.

You need to repeat this three times. You will have to do this 3-4 times a week for two weeks. After this, you will have to up your seat for five repeats, 3-4 times each week and then you will have to do 45-second alternates and walk your way up to one minute or two minutes.

2. Crunches

For this, you will first have to lie on your back and then put your crossed hands on the chest. After that, you will have to lie flat on the floor and your knees should be bent. This will provide the necessary support to the lower back. Many people like placing their hands behind the head. This is not at all an ideal position because you might strain your neck in the process. When you get tired, you will tend to pull your neck in place of engaging your abs to complete the exercise.

You will first have to raise your body slowly. While doing this, you will have to use your abs. You need to lower the back to the floor. Once you reach the top of the crunch, you will have to exhale slowly and then lower your body to the ground while inhaling. You must repeat this process about 20 – 25 times and after that, you will have to take rest for about 90 seconds. Now you will have to repeat the process about 3-4 times. Take a rest for about 90 seconds after each set.

3. Push-Ups

For pushups, you will first have to start in the plank position. Your hands will have to be under your shoulders. It should be a little wider than the width of your shoulder. You will have to then plant your toes into the floor. This will help you to maintain a proper stabilization to the lower part of your body. After this, you will have to engage the core as well as the back so that your body stays neutral.

After this, you will have to lower your body while keeping your back flat and the eyes focused in front of you. This will protect your neck till the time the chest almost touches the floor. Another thing that you will have to ensure is that your body should remain flat from the head till the toe throughout the motion.

Now you must keep the shoulder blades back and down and the elbows should remain tucked into the body. Make sure that the upper arms form a 45-degree angle when the body is lowered to the ground. Now you will have to engage your core and then you will have to exhale and then push yourself back into the starting position. Repeat for about 10 -20 reps.

4. Plank

First, you will have to begin in a pushup position. This is the simplest way to get into the position of a plank. Now, you will have to drop the forearms to the ground. Both your fists and elbows should be flat on the floor. Now you can ball your hands and then keep these hands underneath the shoulders.

You can also clasp the hand and place them in a position so that you are looking down at them directly. You will now have to curl the toes and engage the abdominal muscles by tilting the pelvis and then pressing the navel in towards the spine neutral. Do not arch or round the spine. Keep the vision on the floor in front of you and do not look forward or allow the head to drop. You will have to hold on to the plank position for about 30 seconds to about 1 minute till the time your form starts to weaken. Rest and repeat for the three sets.

5. Jumping Jacks

You will have to start in the standing position and your feet should be together and the hands should be at the side. You will have to jump your feet apart in one quick motion. While doing this, you will have to extend the arms straight up above the head and it should be together. You will drop the arms down while bringing the legs together to the starting position. You will have to begin with five reps and then work up to ten, fifteen, twenty, etc. Then you will have to rest and repeat three sets.

6. High Knees

For doing this, you will have to lift one leg towards the chest while standing. You should keep your core engaged. Now, you will have to switch the legs as fast as you can. Make sure that you have full control over the movement. Now try and raise your knees to at least the height of the hip each time. You can also hold your arms above the waist to ensure that the knees hit the hands while you raise them.

7. Burpees

You will have to stand and bend the knees. Then you will have to bring the hands to the floor in front of the feet. After that, you will have to jump the feet to the position of the plank. Now jump the feet back to the hands and after that, you will have to jump up as high as you can from the crouched position. This will complete one rep. You should at least aim for 10-15 reps.

Summary

Workouts can indeed be difficult for the Stay-at-home moms, however, make sure that you at least do the above-mentioned exercises. These will not take up much of your time and will also keep you fit and healthy at the same time.

Get your legs and thighs in shape with the best lower body workouts

Lower Body Workouts will help you to stay fit and look good at the same time. Therefore, make sure that you practice the best workouts.

The foundation of all athletic strength is the lower body. In most movements, the lower body generates power. This generated power is then transferred through the core to the upper body. The lower body also plays a key role in providing balance and stability. Ensure that you have a healthy pre-workout meal before embarking on this lower body workout.

What are the Main Lower Body Muscles?

The lower body comprises of five primary muscle groups. They are the glutes, calves, tibialis anterior, quadriceps, and hamstrings. The tibialis anterior muscle, which is located along the shin bone is often ignored. It is a mistake. A weak and overlooked tibialis anterior muscle causes shin splints. This is also known as medial tibial stress syndrome.

When the tibialis anterior is weak, it is unable to counterbalance the calves. This causes pain along your tibia. The tibia is the long bone in the front of your lower leg or shin. Shin splints is a cumulative stress disorder that is often experienced by runners and athletes who ignore tibialis anterior training.

Why We Give You the Choice of Several Exercises?

Research has shown that rotating exercises from workout to workout enables the trainee to hit the muscle from many angles. It also prevents overuse injuries. However, it is also important to stick to the basic brick and mortar exercises like squats and stiff-legged deadlifts. For these exercises, the weight can be lightened occasionally to guard against overuse injuries.

Why Do We Call This Favorite Workout?

You can use the choice of exercises from one workout to another to make one workout different from the other while sticking to the same basic structure.

How Do We Structure This Favorite Workout?

The best way is to start with your glutes and then take a ground-up approach. The glute and hip muscles play an important role in moving your legs. The best exercise sequence is glutes, calves and tibialis anterior. This should be followed by alternating exercises for the quads and hamstrings. In the previous era, trainees would train calves last. This left them with little energy for calves. However, all that has changed now.

How Many Sets And How Many Repetitions?

For the repetition range, start with a weight that allows you to do 15 to 20 repetitions. Add weight after each set and finish off with a weight that allows you to do 8 to 10 repetitions. Do at least two sets of each exercise. However, do not do any more than four sets per exercise.

How Much Weight Should You Attempt to Lift?

Leave your ego outside the training arena. Under all circumstances, do not let the pride of lifting heavy weight lead to poor exercise form. Say “no” to the greed of the short term ego boost. Jeopardize your Long Term Gains. Ensure that you let your exercise form take priority.

Which Are the Glute Exercises you Should Do?

Why start with a glute exercise? It is important to activate your glutes to prevent injury. Your glute and hip muscles maintain the correct alignment of your knees. Start with free non-weighted hip thrusters as a warm-up. This will activate your glutes. The next exercise you should do, must either be a weighted hip thruster or a Jefferson squat. You ought to follow this up with glute sidekicks and glute back kicks to fully work your glutes from all angles.

What is the Structure of Our Favorite Calf Workout?

The calves are comprised of two muscles. They are the gastrocnemius and the soleus. The soleus muscle gets activated when the knees are bent. The key exercise for the soleus muscle is the seated calf raise. After the seated calf raises, any one of the following exercises has to be done to fully work the gastrocnemius muscle. The exercises for the gastrocnemius muscle are leg press, machine toe presses, standing calf raises, donkey calf raises, etc.

Why We Structure the Thigh Workout Differently?

Your thighs comprise of two primary muscles. They are the quadriceps and hamstrings. Your hamstrings consist of three main muscles: the semimembranosus, the semitendinosus, and the biceps femoris. The biceps femoris includes two separate heads, a long head, and a short head. The biggest cause of knee problems is the hamstrings being disproportionately weaker than the quadriceps. The hamstrings should be in the priority muscle group. The act of standing up requires your hamstrings and quadriceps to fire simultaneously. Therefore, we do 1 quadricep and 1 hamstring exercise alternately.

Why Should You Incorporate Unilateral Exercises?

It is human nature to take the path of least resistance. The stronger side tends to get stronger and causes imbalance. Even the competitive powerlifters and strength athletes who compete on bilateral lifts incorporate unilateral movements to balance their musculature and strength.

We Keep the Cardio at the End of the Lower Body Session

Keep the cardio session at the end of your leg workout. Lower body exercises done for repetitions are extremely challenging, to begin with. Adding some cardio at the end of the session with your legs fully pumped will challenge your cardiovascular system and make it even stronger. However, it is not for the faint of heart- literally, practically, and virtually.

The Exercise for The Ignored Tibialis Anterior.

Do one exercise for the tibialis anterior. Gyms rarely have tibialis anterior exercise apparatus. Do this exercise for your tibialis anterior. Sit on a bench or chair high which should be high enough so that your feet does not touch the ground. Get someone to place a light barbell on your feet. Lift the barbell with your feet and then extend your feet to go back to the starting position. This counts as one repetition of seated barbell tibialis anterior raise. If you are new to tibialis anterior training, get used to the movement before adding weight. Remember to train your tibialis anterior. They are the most ignored muscle in the body.

Summary

Make sure that you have a healthy post-workout meal to replenish your muscles. As aforesaid, these workouts are not for the weak-hearted. These exercises will add to your overall strength and fitness.

Why It’s Important to Time Your Workouts

Working out a schedule for your workouts is important. This will prevent you from over-training or under training yourself

For how long you will exercise will depend on the type of exercise you are doing. But the question that might come up in your mind is the amount of time you should allot to your exercises.

It is important to time out your exercises because then you are sure that you are not overtraining yourself. Moreover, when you are going to the gym, you should focus on exercising during the time that has been allotted to you.

It is important to ensure that you are exercising. If you go to the gym and then spend time walking around and talking to others and simply do a few exercises in between, you are not getting the same amount of exercises as someone else who is also totally focusing on the workouts.

The Benefits of Timing Your Workout

If you want to know why is it important to time out your workouts, you can go through the discussion given below:

1. Spending Too Much Time in The Gym Might Set You Back

Too much of anything is not helpful. Similarly, too much exercise will not be helpful in any way. When you are doing a tough workout, especially during the strength exercises, your body needs time to rest and rebuild. A tough work out surely burns off the stress hormones, but it also creates other stresses. It can also cause your immune system to go down for as long as 72 hours.

When you are strength training, it causes micro-tears in the muscle tissue. When these are repaired, it makes them much stronger. If you do not give adequate rest to your body in between the sessions, it will not be able to repair itself.

2. Over Working Might Cause Symptoms in Your Everyday Life

If you are overtraining, you will start hating your workouts. Moreover, you will also tend to create a sour mood for everything. This is similar to what happens to a person who is on the verge of getting sick. There is also anger, depression, and irritability. The immune system will be completely down and you will tend to get ill more often. You will also get tired more easily. This is not the normal exhaustion, that you felt at first at the time of working out. It is more pervasive.

The time of your workout should be based on your workout intensity. If the workout is more intense, then the workout time will be less. If you are opting for HIIT or other interval training, it should shorten the workouts.

If you are trying to find out how long you have to workout, you should consider that time when you are working out. It is not at all about how long you are in the gym. You should only count the time when you are working out because there are a lot of things you do in the gym apart from exercising.

3. Consistency Is The Key

Several things happen in very unpredictable ways. But we always try to work it out by scheduling appointments with the doctors. Unless you also similarly schedule your workouts, there is a possibility that you might fall off the exercise wagon quite fast. If you want to reach your goal of losing weight, you will have to be consistent. If you randomly walk around the block, it might relieve your guilt conscience temporarily, but it will certainly not burn the stubborn fat in the belly. Choose a specific time and date for your workouts and stick to it.

4. Frequency Is Also Another Important Thing That You Will Have to Maintain

You need to fit your exercising schedule with other obligations, but it is certainly not possible to get six packs by just doing crunches in a week. If you are serious about slimming down and want to tone up your body, you need to be realistic.

You will also need to put in the required effort to make it happen. If you work out less than thrice a week then it might help to stay well maintained. On the other hand, if you want your metabolism in overdrive, then you must commit to the workout for at least four to six days a week.

5. You need to Be Efficient

Even in the field of weight loss and exercise, science has come a long way. Now, you will no longer have to waste time in the boring workouts that fail to deliver the desired result. You will rather be able to take advantage of the proven formulas that have provided the desired result in the past.

The fitness masterminds who were behind sculpting hot bodies in Hollywood believe that one can achieve dramatic results in a short period without opting for plastic surgery. The only thing that needs to be done here is to tweak the intensity, the frequency, and the nutrition level. These will help them to reach the desired result.

The basic equation for weight loss indeed equals the reduced calories consumed minus the calories that are burnt. But the intensity, timing, and frequency of the workout can speed up the results dramatically.

6. If You Are Not Working Out Hard, You Can Continue with the Routine

With a heart rate monitor, you will be able to see how fast your heart is beating, but you can surely perform a simple test. If you can talk or even sing when you are working out, you will not be pushing yourself a lot. You will also feel a little sore the next day. But you should not experience too much pain. If you push yourself too hard, you will not be able to see any improvement. You will hit the wall much more quickly. Make sure that you do not push yourself too hard, especially if you are starting to hate exercises. Try to take a break from the gym for at least one or two days.

Summary

If you exercise consistently and efficiently, it will certainly help you to reach your goal. Also, make sure that you do not over train yourself and follow a proper fitness routine.