Daily Archives: May 20, 2016

HOW CHEATING ON YOUR DIET (ONCE A WEEK) CAN HELP YOU LOSE WEIGHT

 

 

Eating more calories than you normally eat one day a week can actually prevent your metabolism from dropping. It’s one of the great paradoxes of dieting. When calories decline, levels of thyroid hormone, which control calorie-burning, also dip. Levels of eptin and hormone-sensitive lipase, an enzyme that helps banish body fat, increase as calories decline. Besides metabolism, there’s muscle to consider; IGF-1, a hormone that supports muscle growth, retention, and repair, also declines with prolonged dieting.

Every 7-10 days during your dieting phase, double your carbohydrate intake for one day. The sudden boost reverses the decline in metabolism while driving IGF-1 levels back to normal, if not a little higher. This not only prevents “sticking points” in dieting, but ensures you’ll maintain your muscle mass.

 

THE PERFECT EXERCISE ROUTINE FOR YOU

 

 

Let’s say you’re just starting out and don’t want to go into the gym until you’ve gained some conditioning and confidence. Here’s how you can get a great workout in ten minutes, with no equipment! Do this cardio/sculpting routine outside on grass, or at home in a soft surface like carpet or use a small piece of foam. You’ll burn more than eight calories per minute.

Minute:            Exercise

0:00 -1:00        Decline pushup. Place toes on a sturdy rock or bench at least eight inches high. Lower chest almost to the ground, straighten and repeat.

1:00 – 2:00       Squat. Traditional squat; one foot on raised surface, one on the ground.                              Alternate – do 30 seconds per side.

2:00 – 3:00       Jumping jacks.

3:00 – 4:00       Tricep dip. Sit on a beach or chair and slip forward until your tailbone is close to the edge. Lower until your upper arms are parallel to the ground. Straighten and repeat.

4:00 – 5:00       Step-ups. Step up onto a sturdy rock or short chair, one leg at a time. Do thirty seconds per leg.

5:00-6:00         Jumping jacks.

6:00 – 7:00       Squat thrust. Stand on a flat surface, squat down and place palms on the ground. Jump feet behind you into a pushup position. Quickly bring knees under chest and spring back up.

7:00 – 8:00       Reverse crunch. Lie in front of a tree or bench with arms extended behind you, holding a trunk or bench leg for support. Raise legs perpendicular to the ground. Lift until hips slightly off the ground.

8:00 – 9:00       Jumping jacks.

9:00 -10:00      Lunges. Step forward with one leg, then jump back, extend other leg. Continue to alternate for one minute.

And when you’re ready you’ll able to move up to the next level, confidently.