WEIGHT LOSS FRIENDLY FOOD TO ACCELERATE FAT LOSS 31 BEST FOODS TO WEIGHT LOSS

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32 best foods to weight loss

In this article, we will show how to choose, and combine several best foods to weight loss. By eating intelligently, it is possible to lose weight while maintaining concentration at very high levels.

In fact, combining several quality foods is important to reach the ideal weight by losing body fat, which is a real possibility and a scientifically proven fact. Many are natural foods and spices that are tasty, also give your organism low-fat nutrients, which means you quickly and efficiently lose weight.

For example, some healthy foods and spices (which we will explore in depth later in this article) are almonds, cinnamon, pears, mushrooms and salmon. This is just a very small list of best foods to weight loss that can be used and / or associated as you may wish in any of your home recipes. They will provide good amounts of proteins, minerals, vitamins and fats, while also having a relatively low calorie count.

32 best foods to weight loss:

best foods to weight loss-Lose a few extra pounds it takes some work to get started. You can try to be tired with a lot of exercise and physical work, or you can follow the simple method of healthy eating.

Although a good healthy diet is considered to be a good thing, today, weight loss does not require you to completely stop eating.

Today we talk about the 32 best foods to weight loss:

There are ways to lose weight without having to stop eating. The following is a list of some of the best 32 foods and spices to be used individually or in combination that you may want for your dieting purposes , especially when seeking to lose weight.

• Almonds :

This dry fruit has a high content of proteins, vitamins, magnesium, iron, potassium and unsaturated fats. Almonds are highly digestible and help keep the blood sugar levels constant. They are also very helpful in controlling appetite. They can be a good solution for snacks. Aim to consume only 20-30 grams of them between your main meals.
• Apples :

A not so well-known, but very effective trick for absorbing less calories than those actually consumed is eating an apple before, for example, a pasta dish. In fact, 100 grams of apples contain 4 to 5 grams on average of fiber, which quickly helps you feel less hungry and absorb less calories from the subsequent dish (or servings) you want to consume.

Apples also contain a good amount of antioxidants (antioxidants help prevent or stop cell damage caused by oxidants), which, among other things, also affect skin aging. And don't forget: if you can, eat your skin: lots of fiber and nutrients are in there!
• Beans :

Some scientific studies have shown that beans in all their varieties are good "fat burners", especially thanks to the high presence of insoluble fiber and proteins, and to a certain type of highly resistant starch-like carbohydrates.

• Broccoli :



This is a great food, especially when it comes to aiming to lose weight and get rid of excess fluid in the tissue. It is very rich in vitamin C, reduces the risk of stomach upset and, like the vast majority of vegetables, provides you with lots of fiber, with very few calories. It can be used in a variety of dishes, ie grilled or as a dish with meat or fish.

• Cinnamon :

We may surprise you now by quoting this spice here, but be aware that half a teaspoon of cinnamon a day can help keep sugar levels stable and lower insulin production, which is normally higher right after a meal. It is widely used in pastries, but can also be used to give more flavor to foods - as a substitute for oils, margarine, butter and other juicy sauces, all of which have much higher content in terms of fat and calories.
• Fruits and vegetables
- Water can really help you lose weight. Fruits and vegetables high in water content can fill you; This is a good way to lose weight, since this type of food does not need to be prepared; You can eat fresh fruits and vegetables whenever you want. Main tip: Make sure the food you choose is rich in water content and fiber.
• Salad
- A pound of lettuce contains only 60 to 70 calories; it's a food very diet-friendly. Lettuce is a great source of magnesium, calcium, iron, vitamins A, C and B-6 and folic acid. This helps regulate blood sugar and is good for the immune system.
• Radishes
- Radishes are enjoyed in salads and cabbage. They are filled with folic acid, potassium and antioxidants. Radish also contains sulfur compounds that help the digestive system work better. Radish root is good, but then it is green, as they contain calcium and vitamin C.
• Spinach
- Spinach has many benefits; It can be used in salads, green smoothies or eaten with other dishes. It contains calcium, iron, magnesium, and vitamins A, B-6, C and K.
• Grapefruit
- Grapefruit should always be considered when planning to lose weight. Rich in vitamin C, it is good for the heart and with potassium, folic acid and its fiber, it is also very good for weight loss.
• Cauliflower
- Eat fresh cauliflower, either raw or add to soups, it is a good source of foliate, magnesium and vitamin C.
• Cabbage
- Cabbage is a good source of food that can stimulate the immune system. It can be eaten in many ways; Using it in a salad or coleslaw, anyway, is one of the best foods to eat to lose weight.
• Beans
- One way to lose weight is to stay full for a longer period of time. Beans can do this trick; They contain protein and are high in fiber. They digest slowly, which keeps you from consuming more food.
• Peanuts
- Apart from meals, taking healthy snacks can also help you lose weight. Eating peanuts, pecans, almonds or walnuts will make you eat less when eating meals.
• Soup
- Soup is healthy and take it before the meal will keep you from overeating. This is one of the best kept secrets in Asian diet healthy foods. Make sure the soup is broth based and do not add any more spices to increase the calories. Keep it to a maximum of 150 calories.
• Dark chocolate
- This is good news for all chocolate lovers. Not only is dark chocolate very delicious, but also rich in antioxidants. Take chocolate between meals and you end up eating less junk food.
• Pomegranates
- Pomegranates are low in calories and high in fiber and vitamins. Taking that snack between meals can prevent you from eating more calories. Pomegranates are juicy and they taste amazing. It's not a good bite ?!

• Coffee :

Yes, coffee now comes as another surprise. Well, did you know that coffee can actually help you lose weight? Drinking coffee can burn on average from 30 to 50 calories per day. Those who drink 3 cups of coffee a day have a 30% lower chance of developing type 2 diabetes. In fact, chlorogenic acid contained in caffeine can help prevent insulin resistance, which in turn can lead to diabetes and obesity. And in general, it has also been shown to reduce hunger for food.
• Ricotta cheese :

A normal portion (80 grams) of cow ricotta cheese provides an average of 14 to 16 grams of protein in about 80 calories. Scientific research has shown that ricotta's protein keeps metabolic activity at a high level. Taste and efficiency in controlling the amount of calories will both be well-pursued by consuming cow ricotta cheese (sheep ricotta cheese is more difficult to find and has a rather higher content of fat and calories).
• Eggs :

Eggs are rich in protein, help control appetite, and egg whites are actually considered the purest protein food of all, higher than fish and meat. We all know how many ways are available to make eggs in a simple, quick and delicious way, right? Try poaching eggs with spinach and you already have a complete nutritional combination that allows you to stay healthy while also losing weight.
• Garlic :

Several US studies on people undergoing a diet have shown that those who used garlic as a spice for the dishes lost weight more easily and more effectively than those who did not use it. Garlic also has antibiotic properties.
• Lentils :

These vegetables are rich in protein and soluble fiber, and keep sugar levels stable in the blood. The consumption of lentils also counteracts the effects of insulin, namely the accumulation of fat in the abdominal area. There are different types of lenses, but the best known are red lenses and yellow lenses.

You can eat them on your own or add them to rice or pasta, or even make a great puree soup. A simple, nutritious and rich in protein dish? Boiled lentils, a little salt and pure extra virgin oil, accompanied by whole wheat bread. Just simple, delicious and good meal - and you lose weight!

• Olive oil :

Yes, we just mentioned the above, and please hate those who say you should never use olive oil in a low calorie diet - it's wrong and it's a shame! Olive oil is a miraculous spice, with great and numerous benefits, an anti-inflammatory, antioxidant, and by the way, delicious substance. Just be sure you buy and use extra virgin olive oil - refined varieties lose only most of the benefits and you do not lose with these low quality.

• Parmesan cheese : Among the ingredients, we want to mention the good content of linoleic acid, which can help burn body fat, which helps you lose weight while staying healthy. It is a hard granulated cheese that is characterized by long and natural ripening. A very concentrated cheese, containing only 30% water and 70% nutrients, which means that it is very rich in proteins, vitamins and minerals.
• bulbs :

One bulb produces on average 5 to 6 grams of fiber, which suppresses appetite. A Brazilian medical study has shown that women on a weight loss diet who ate pears lost more body weight than women who ate oatmeal biscuits, although both had consumed the exact same amount of calories.
• Mushrooms :

Did you know that mushrooms have a very low amount of calories and can be used instead of meat or partially replaced meat to reduce your total calorie consumption? On average, 100 grams of mushrooms contain less than 20 calories and very little fat. If you still want to eat meat, try a plate of finely chopped mushrooms mixed with beef and there you have a good plate - grilled, maybe - with much less calories and fat. Great to lose weight, of course.
• Quinoa :

Quinoa helps reduce appetite and contains many fibers and proteins. It can be used as an alternative to rice, good as a snack when added to raisins and chopped walnuts, which means you lose weight naturally.
Red sweet peppers: Red sweet peppers are very rich in vitamin C and mineral salts. They have also been shown to strengthen the immune system and thus prevent any cellular damage.

Cut them nicely, put them fresh in sandwiches or grilled with lettuce and tomatoes in salad with some extra virgin olive oil - again, a very simple, quick and nutritious way to eat while calories count last year, and lose weight. Half a red sweet pepper provides about 75mg of vitamin C on average, which is, by the way, already the recommended dose for an average adult.
• tomatoes:

This is not a surprising food when it comes to reducing body weight; What happens chemically when you eat tomatoes is that the body releases a hormone called cholecystokinin, which actually closes the valve between the stomach and intestine. Therefore, cholecystokinin promotes food and you will feel that you want to eat less.

Tomatoes also contain oligofructose, a fiber that helps maintain the effect of the cholecystokinin hormone in the stomach. In addition, another component of tomatoes, called lycopene, has antioxidant properties, which can protect your body from damage caused by pesticides. It is also a nutrient that can prevent cancer and is responsible for the red color of tomatoes. 100 grams of fresh tomatoes, 3 spoons of extra virgin olive oil, a couple of fresh basil leaves - it's less than 30 calories and will help you lose weight!
• Vinegar :

Well, not surprising at all, vinegar is a simple solution to add flavor to many of your dishes and also to keep your body fat under control. Put it in salads and it's good on strawberries! It induces satiety and helps maintain an adequate level of insulin in the blood, thus helping you lose weight. Make sure it is of good quality - you can choose between wine or apple vinegar varieties, which are the most widely used.
• Salmon :

Salmon is enormously rich in essential fatty acids. Omega 3 - Omega 3 fatty acids (DHA and EPA) are essential for a healthy and balanced diet and have been shown in medical research to exert a positive effect on blood count levels, cognitive health, immune system and dieting. - So, yes, you will lose weight when you eat salmon !.

Salmon consumption also favors the formation of lean muscle mass and at the same time reduces fat intake. And the more muscle you have and gain, the more calories your body will burn. Farmed salmon have smaller amounts of fatty acids Omega 3 because of which farmed salmon are fed, but they still have good amounts of both DHA and EPA fatty acids - and farmed salmon have the advantage of containing less mercury (if any).
• Yogurt :

Last of the list, but certainly not least important, given that yogurt is the ideal food in almost any diet that aims to reduce body weight. Yogurt is an ideal food for losing weight, mainly because it has a balanced amount of carbohydrates, proteins and fats that can all help maintain a constant level of sugar in the blood and avoid hunger pangs. An American medical research has found that consuming yogurt causes the body to lose more fat in the abdominal area.
In conclusion, and without any intention of giving decisive or definitive answers to all those who are seriously trying to lose weight, we would still say that the idea that one can lose weight and become leaner just by implementing heavy and monotonous diets , is just completely without a scientific basis.

Our body is like a machine: Like any machine, it needs energy to function properly. A famous old Latin says 'Mens sana in corpore sano' (that is, a healthy mind in a healthy body) and only shows by old sage that he understands that an active and even brilliant mind is the end result of a healthy body, and thus our well-being depends only on the harmony between mind and body.

If you want to lose pounds and you are not a fan of hard physical exercise, then a better choice for you would be to eat a variety of foods that can help you lose weight. There are many more foods out there that can help you lose weight. Losing weight requires a simple logic: to lose weight, you need to eat fewer calories than you burn. Many types of food, whether raw or produced, are capable of putting extra weight on your body. Rather than focusing on eating less, eating the right type of food will help you lose weight as well as on how to maintain energy levels.

Also, avoid eating junk and processed foods, and make sure you drink plenty of water if you want to succeed in long-term weight loss.

Nature has provided us all with a variety of precious best foods to weight loss, rich in nutritional principles and also full of good flavors - often never with too much fat, provided we eat these foods wisely - so why not consume these foods and carry out our diets in the same natural and easy ways? Why not eat HAPPY and at the same time manage to have an almost "invisible" yet light diet on a daily basis?

A healthy diet, especially if combined with a balanced physical activity program, is all that it really takes most of the time for a normally healthy individual to succeed in losing weight and feeling just fine without exception. However, as described earlier, remember that the amount of food is not enough: quality is just as important.

And lastly, remember that if your goal is not to lose weight , because you are already in shape and both body weight and composition are good, you will certainly not achieve useless, excessive or even dangerous body weight or change body composition (percentages of muscle and fat, namely) - so eat sensibly and you will never have to lose weight gained by eating in (many potential) wrong ways!
I hope that you will find a list of the best foods to weight loss and healthy eating these tips to help to lose weight.



What other best foods to weight loss you enjoy include in your diet? Feel free to share your thoughts in the comments section below.

Be happy!

The Acid Reflux Information You've Been Looking For

Living with acid reflux disease can literally be a pain. Constantly experiencing heartburn, and chest or throat pain after every meal is enough to drive anyone mad. Luckily, the article below has some easy tips that can help prevent the onset of these symptoms. Read through them and learn how you can combat your acid reflux.

The way you sit after eating can affect acid reflux and can keep it from traveling up your esophagus. After eating, try to remain sitting upright for around two to three hours before lying down. If you're having problems when you lay down later, prop your head up about six inches.

If you are a healthy weight, you are less likely to suffer from acid reflux. If you are overweight, your sphincter will allow acid into your esophagus. Your body can restrict the acid flow much better if you are at a healthy weight.

When you find you have acid reflux overnight, raise the head of your bed up at least six inches. This will keep your esophagus angled downwards, ensuring that acid stays in your stomach and doesn't try to creep back up towards your throat. If six inches doesn't help, try eight instead.

Stress can cause your muscles to contract, and when this happens to your stomach, acid will be pushed upwards. Try some relaxation techniques such as deep breathing, yoga or meditation to reduce your stress and help you deal with situations which can be emotionally tumultuous. When you master these techniques, acid reflux may be reduced.

Many people like to lie down and relax after eating a big meal. This is bad for the digestive system and can lead to acid reflux. Instead, try walking around or standing to give the food a chance to digest. Wat at least two hours after eating to lie down. Also, elevate your body while sleeping.

Once you have eaten, exercising too soon after can definitely make your acid reflux worse. Food from your stomach will move into your esophagus if you work out low abdominal muscles. Wait a couple of hours after you eat before doing any physical activity.

If you would like to reduce acid reflux, avoid alcohol. It has two major effects on your body; it increases the amount of acid in your stomach and it destroys your stomach lining, both of which exacerbate acid reflux. If you are going out with friends, limit your alcohol intake if you want to feel good when you get home.

Eat slowly if you want to reduce the occurrence of acid reflux during your meals. When you eat too fast, your body does not have enough time to process the food, which can lead to inflammation and pain within your stomach. Put down your utensils if you have a hard time doing this successfully.

Try eating slowly. Rather than consuming your entire meal all at once, stop before you get full. Savor your meal and chew slowly. Stuffing yourself and wolfing down your food will surely lead to acid reflux. A great way to slow down your eating is to place your fork or spoon down on the table between each and every bite you take.

Limit the amount of drinks you have when you eat. Beverages can add volume to the food that you digest and increase how distended your stomach is. Having a full stomach puts some pressure on your LES or lower esophageal sphincter, which is responsible for keeping food from getting back into the esophagus. This increases your chances for having reflux. To lower chances, take small sips when eating and try drinking your beverages between meals instead of during meals.

Try to drink mostly in between meals if you suffer from acid reflux. When your stomach is full of food an liquid, the lower esophageal sphincter is under constant pressure. This can cause it to allow the food and acid in your stomach to come back up into your esophagus and destroy the lining within.

Avoid lying down after you've eaten. If you are prone to acid reflux, avoid laying flat for at least two hours after a snack or meal. Standing or walking can actually help your gastric juices start flowing properly. When you do go to sleep, try keeping the upper portion of your body elevated using a foam wedge or some books under the mattress or propping up your legs with blocks or books.

Avoid drinking fluids during your meals. When drinking while eating, more stress is being put on the stomach. This can cause acid reflux to worsen. Instead, sip water during your meals.

Allow at least 3 hours from your last meal before bedtime. Your stomach cannot properly digest if you are laying down. Heartburn is very likely to occur if you eat immediately prior to bedtime.

If acid reflux is a serious problem for you, examine your typical posture. Although sitting up straight will not cure your symptoms, it will improve them. When you are hunched over, you contort inner organs and muscles in unnatural positions and that can worsen your acid reflux problem. Sit completely upright and relax, for ease of symptoms and less back pain too.

Eat smaller portions throughout the day instead of larger meals. A big meal takes longer for your body to digest it and usually puts added pressure on your stomach, causing not only irritation, but damage, too. Instead of eating three large meals, break them up into five or six smaller ones.

Avoid lying down after you eat for at least two hours. Instead, get up and walk around to help your digestive tract work properly. The first two hours after eating is the perfect time to do the dishes, clean the house and go for a walk. Additionally, if your acid reflux flares up while you sleep, use risers to slightly elevate the head of your bed to help avoid stomach acids from going into your esophagus.

You are not alone in your fight against acid reflux. In fact, about a third of Americans have acid reflux. Unfortunately, most do not know how to fight off this condition. Don't suffer in silence, instead be sure to use the tips mentioned in the article above. You won't regret it.

FITNESS TRAINING - THE ULTIMATE GUIDE

Good fitness is one of the most important factors for good health and to avoid illness. Still, the threshold for getting started can be high. Where do you start, what exercises and methods are the most effective and how often should you train to maintain good stamina and stamina?

HERE'S HOW TO GET STARTED WITH CARDIO FITNESS TRAINING

Should you train short and hard - or long and calm?

There is not necessarily something right or wrong here. However, if your goal is to train your stamina and stamina, you may need to exercise so that you become breathless and know that your muscles are working. Begin with shorter humps and increase the time and intensity as you get in better shape.

The key to success is creating continuity in Fitness Training and exercising varied, for example by combining interval training and long distance running. It is also important to have a well thought out plan for your workout.

FITNESS TRAINING EXERCISES THAT GIVE GREAT EFFECT

According to Thomas Losnegard, associate professor at the Division of Physical Performance at the Norwegian School of Sport, it is generally the case that fitness training can be done in different types of movement, since it is the heart that primarily limits fitness. Endurance training requires that you have a specific form of movement since the nervous system and muscles are limiting.



Here he shares three specific Fitness Training sessions for a moderate to well-trained practitioner (maximum 60 minutes including warm-up and warm-up):

1. Short interval (high intensity):
10 x 2 minutes, 2 minutes break. You can set up the intervals on a relatively flat track. Put a starting line and run (possibly bike, ski or similar) for 2 minutes. Put a line where you are when it's been two minutes. After the break, then run back. During the intervals you can check whether you are running as far per move. If you could run faster, you know it to the nose. The intervals can of course also be done indoors on a treadmill.

2. Alternate short interval:
45 seconds x 20 in reverse, 15 seconds pause. During this type of interval you can maintain a high intensity for a long time. This type of interval training is motivating since the kites are not that long. At the same time you will have a high heart rate since the breaks are short.

3. Long interval (moderate intensity)
5 x 8 minutes, 2 minutes break. Find a hilly terrain in your sport. The intensity becomes moderate since the dragons are long and the breaks short. The interval can of course also be performed indoors. You can also run a continuous move of 30-40 minutes, but this is often more mentally demanding.

4. Hiking in hilly terrain
Run, cycle or ski in varied terrain for about 60 minutes. The first 10 minutes should be quiet. During the session, use the terrain actively.

See examples of how you can get high heart rate and increased stamina with cardio exercises.

GRADUALLY INCREASE THE LOAD

It takes time to build up good stamina and stamina, so increase your training gradually. After each workout, you may want to note how fast and far you have run, cycled or the like, so you can easily compare with past and future results. This can also have a positive effect on motivation.

As the condition improves, you can place greater demands on your heart by increasing your workout load.

- In essence, the training load is given by duration x intensity x frequency. Generally when you are in better shape you should increase the length or frequency of sessions or interval moves, says Johansen Losnegard.

During an interval, for example, you can go from 5 x 3 minutes to 6-7-8 x 3 minutes. That is, the intensity is the same, but you have several moves, ie longer duration at high intensity. For long trips you can increase the duration of the sessions slightly. Exercise variation is also important, as increased exercise load depends on being good at varying workouts. Examples of variation may include changing the type of interval (length of drag = intensity), mode of movement (bike, running, skiing etc.) and terrain.

HOW TO AVOID THE MOST COMMON DAMAGE

Exercise variation is an important keyword also in terms of injury prevention. In order to give the body maximum health benefits, it is most ideal to combine cardio and strength training.



Mari Rangnes, personal trainer at SATS Ullevaal Stadium, often sees examples of injuries and ailments that occur as a result of cardio training. Here she shares some of the most common training errors as well as tips on how to avoid them.

• Runner's knee : A tendon disease that occurs in the tissue that binds the long tendon laterally to the thigh with the large and small leg bone. The torment occurs at high loads, often related to running. The disorder can come acute, but is usually a nuisance that comes creeping.
  
  Here's how to prevent: Running on varied surfaces (try to avoid downhill slopes), strengthening the seat and stabilizing muscles around the hip, running with short steps and exercising varied.


• Meningitis: Inflammation of the muscle and tendon attachment to the front of the leg, more specifically along the inside of the tibia. The condition is especially common among runners.
  
  Here's how to prevent: Stretch your muscles regularly, avoid running on hard surfaces and wear good, sturdy shoes with good shock absorption.


• Plantar Fasciitis: Inflammation of the soles of the sole of the foot where it attaches to the heel bone, and the most common cause of heel pain in athletes. The disorder can affect people of all ages, but plantar fascia is most common from the age of 40 onwards. It is also a fairly common condition among athletes (runners). This occurs primarily with long standing and with a lot of walking or running on hard surfaces.
  
  Here's how to prevent it: Avoid standing, walking or running for a long time on hard surfaces. Fine-tune the running technique.


• Achilles tendonosis: A very common load injury characterized by persistent pain in the Achilles tendon, heel and lower back muscles during activity and strain of the Achilles tendon. Long distance runners, joggers and other sports that involve running or prolonged activity on flat ground are particularly at risk.
  
  How to prevent: Avoid a rapid increase in exercise volume and intensity.

WHAT IS STAMINA AND ENDURANCE?

The condition is determined by the ability of the heart to pump blood to the working muscles and the ability of the muscles to utilize the oxygen. In other words, the fitness is the same as your maximum oxygen uptake (VO2 max).

The endurance, on the other hand, is specific to a sport or exercise. Different sports and exercises include different muscles. It is these muscles that get good stamina when exercising, but they often depend on fitness being a "provider" of the oxygen.

In training, endurance is defined as the ability of the organism to work with relatively high intensity over a long period of time. We distinguish between two main types of endurance: anaerobic (without oxygen consumption) and aerobic (with oxygen consumption). Some form of endurance training is a prerequisite for a healthy lifestyle.

- Unless you are competing in sports exercises where the maximum work takes from a few seconds to a few minutes, it is most relevant for people to train the aerobic endurance, points out Even Jarstad, sports physiologist and test engineer at Nimi, Ullevaal Stadium.

According to Jarstad, there are three overall physiological characteristics that determine a person's aerobic endurance, namely the maximum oxygen uptake (VO2 max), the utilization rate of the VO2 max and the working economy (energy cost) in the exercise.
- If you manage to improve one or more of these three physiological properties through aerobic endurance training, you can manage to maintain a higher speed over a longer period of time, and thus better performance, says Jarstad.

WHY EXERCISE FITNESS?

According to the  Directorate of Health's recommendations for physical activity  , adults should be in moderate physical activity for at least 150 minutes each week. With a higher intensity, you can get a sufficient dose in half the time - 75 minutes.

Fitness training is a good way to meet these recommendations, either through an individual activity such as running, cycling or rowing, or by practicing some form of group activity such as aerobics, dancing or team sports.



The purpose of cardio Fitness Training is to change and improve the heart, blood system and muscles of the body. With cardio training, the heart gets bigger and stronger, while the muscles become more enduring. As a result, it becomes easier to run, walk and engage in other forms of physical activity.

In addition, good endurance is an important factor in preventing and preventing health complications.

- In a health perspective, low fitness has been found to be associated with a high risk of developing cardiovascular disease, among other things. Furthermore, it has been found that low fitness is a potentially greater indicator of mortality than established risk factors such as smoking, high blood pressure, high cholesterol and type 2 diabetes, Jarstad elaborates.

In a performance perspective, it is also conceivable that increased fitness can help to better cope with everyday challenges, both in terms of work and private life.

- We are usually more energetic if we are able to increase physical capacity, and it is not inconceivable that with better physical form you can also cope with physical and mental stress in a better way. And then it is all the more fun to go hiking in the mountains or skiing at Easter when you know that the condition is good, Jarstad smiles.

Rangnes emphasizes three reasons why one should practice endurance training.

1. STRENGTHENS THE HEART

During cardio Fitness training, the heart and lungs are forced to work harder to manage to deliver enough oxygen into the body. The heart is a muscle that can be trained and strengthened, and for that to happen it needs to be exposed to enough strain.

"At high intensity, the heart must beat faster to pump out more oxygen-rich blood, and with enough cardio training, the heart will eventually be able to pump more blood per heartbeat," said Rangnes.

2. GREATER EXCRETION OF ENDORPHINS

When we engage in physical activity, the body produces endorphins - also known as the body's own "happiness hormone".



- If the body is loaded for more than 20 minutes it will increase the production of endorphins. This provides an increased sense of well-being, which in turn can help reduce stress and depression, explains Rangnes.

3. INCREASES FAT BURNING

Cardiovascular exercise is the most effective way to increase fat burning and thus lose weight. The harder the muscles work, the more energy it needs. The amount of energy used is measured in calories (kcal). It is the total amount of work that affects the calorie burn, ie the sum of intensity and duration.

According to Rangnes, long trips at a fast pace are fine, but a proper interval run can give even better results.

- This is because you burn more energy per unit of time, and as long as the interval workout is long, the total workload will probably be higher, says Rangnes.

FITNESS TRAINING AND DIET

Exercise and diet are closely related, perhaps closer together than many people think. It is said that diets often account for as much as 70 percent of the result. Therefore, in order to achieve your goals, it is essential that you eat properly. To maintain the biological and physiological functions of the body, we must consume energy from carbohydrates, proteins and fats. The need is temporary at the activity level; what to train, duration and intensity.



Dietary Tips
Before Fitness Training Exercise : Before exercising, you should eat a meal rich in carbohydrates and some protein. In addition, moderate fiber and fat content helps reduce the chance of getting stomach trouble during exercise.

- Intake before exercise should be planned to avoid stomach problems during the workout. Digestion time depends on the type and amount of food. In general, foods that contain a lot of fat, protein and fiber take longer to digest and can feel "heavy" in the stomach during exercise, explains Rangnes.

Recommended Food:

• 2-3 hours before exercise: Cereal, bread with protein-rich toppings (such as cheese and ham) and oatmeal.


• 1 hour before exercise: Fruit (preferably banana), a small yogurt or a smoothie.

Dietary Tips After Fitness Training Exercise:
Performance training leads to the drainage of glycogen stores (carbohydrate) in the muscles, increased protein turnover, burning of fatty tissue and loss of fluid and salts. In addition to making sure you get enough fluid right after Fitness Training exercise, it is important to fill the glycogen stores with a carbohydrate-rich meal.

- If the session has not led to the emptying of the glycogen stores, a smaller meal is sufficient. During hard running sessions, the protein in the body breaks down. Protein supply helps stimulate protein synthesis and repair and build up damaged muscle tissue, explains Rangnes.

Recommended Food:

• Right after exercise: Fruit, chocolate milk, yogurt, protein-rich smoothie.


• 1-2 hours after exercise: A larger meal such as dinner.

Read more about exercise and diet here.

Are you curious about how you can exercise? We have made it easy for you and gathered all our training programs for those who want to get better fitness .

10 Things You Should Never Say To A Fitness Girls - fitness girls Instagram

Fitness Girls

This seems ridiculous and insulting to them.
Sunday let blogger Sol become strong a post with the name This you must never say to a fit girl . This has spread rapidly, and is one of Sunday's most read posts.

- The most unfinished (and not least annoying) thing you can say to a Fitness Girls is: "Don't get too big!" , she writes on her blog.

She also refers to an article in which 9 other points are written, and we have collected all ten.

Here are ten things you should never say to a female weightlifter, and why, according to Spot Me Girl , which is a magazine for female weightlifters.

1. Don't get too big

The most annoying thing you can say to a fitness girl.

- As if my body needs your confirmation. Maybe I want to get too big? Have you thought about it? Actually, I should have taken off again by running away to people eating junk food and screaming "don't get too big," but then everyone was furious, Spot Me Girl writes .

So do not tell a fitness girls that they are "too big" and do not advise them to "not get too big".

2. You look like a man

That a woman is more muscular than you doesn't make her a man.

3. All you do is talk about weight lifting

And all you do is talk about your girlfriend. Or your children. Or your motorcycle.

- Just as you share what you do on social media, I'm going to share "fitspiration" pictures of myself, as well as some check-ins at the fitness center. Everyone talks about what we do most. Accept it, or block me, writes the magazine.

4. You are just as good because you are always training

Yes, and 2 + 2 = 4.

- Nor do I tell you that you look so rested because you sit on your butt and do nothing, all the time. People who dismiss what you do are annoying, and in addition, it seems like an indirect excuse for not being in better shape. By the way, we do not lift weights all the time, since our day consists of as many hours as yours.

5. I do not lift weights, because I do not want to be big

Every fitness girl has heard enough heard this. But in most cases this is not true. You don't get big if you don't really try.

6. Can you tell me how to get rid of this

The answer to this is always no. Point slimming is not possible.

7. Won't you miss your tits?

- You know? Yes we do. Female weightlifters who had tits, and then lost them, will miss them, but we know that is not a good enough reason not to be at our best. It is fairly easy to choose lean and lean over two fat stores, the magazine writes.

8. But, don't you want a life?

This includes those with references to both the fitness center and diets.- But let me explain this to you, on behalf of all fitness girls: we like to exercise. It's like a home away from home. We also like to eat healthy. Just because I choose not to eat chocolate cake does not mean that I do not enjoy my life. It might be great to both feel and look amazing.

9. Can I feel your muscles?

Why in the world should you? Seriously, this is exactly the same as when people ask to know about pregnant women's stomach.

- Yes, most people who ask for this do not have muscles themselves, but that does not mean that you will be allowed to dig on mine, writes Spot Me Girl.

10. Do you take steroids?

One cannot always draw that conclusion. Either way, you have nothing to do with it.

You should follow these sexy fitness ladies on Instagram

Instagram has in a few years become the medium where young and hopeful can throw out pictures of themselves and thus become known for ... er ... to post pictures of themselves.

Especially the categories "fitness" and "exercise" have become popular stuff and on Instagram it is flooded by well-trained, pretty and not least strong ladies. Since you probably have better things to do than seek out fitness ladies on Instagram, we in the editorial team have done the job for you.

Here you have 50 great fitness girls from Instagram.

Paige Hathaway

Michelle Lewin

Caitlin Rice

Jenna Renee

Dianna Dahlgren

Inger Larsen

Laura Gordon

Svetlana Bilyalova

Christina

Rachel Brathen

Cally Clarice Breaux

Jen Selter

Stine Larsen

Rebel Wilson Weight Loss Travel, age, height, siblings, net worth

Rebel Wilson Weight Loss Travel, age, height, siblings, net worth