The Top 9 Exercise Lies Many People Believe

The Top 9 Exercise Lies Many People Believe

Get up and go! That’s all it takes, right? Not so fast! Many things that people think are true about exercise are actually wrong. Like anything else, if you don’t do it right, you are unlikely to get the results you expect. So let’s cut the fat and slim on down to the facts.

Lie Number 1. You will always achieve your goals if you stick with your exercise program.

Well, obviously, this depends on your goals and your program. Goals must be realistic and your exercise program must be designed with you in mind. Not everybody responds the same to the same exercise program. Given each of our genetics, it is likely that your personal gains in speed, power and endurance may be very different from that of other people you know.

Lie Number 2. You can lose as much weight as you want just through exercise.

Exercise is very important. But it will not do the job alone. As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. As discussed above, not everybody will lose the same amount of weight on the same exercise program. Believe it or not, it is possible to be active and still be overweight. You won’t believe how many black belts in karate I have known who were quick, strong and talented, but they just could not lose their beer bellies! Nevertheless, even though exercise by itself probably will not guarantee you reach your desired weight, regular physical activity is one of the most important variables in achieving a healthy and fit body.

Lie Number 3. You will burn more fat with low intensity workouts.

It’s a darn lie! The truth is that you will burn up more calories per minute the faster you move. The problem is that high-intensity exercise may be hard to maintain in the beginning, so most people are not able to exercise very long pushing so hard. Because of this, it is much safer and more practical to start out at a lower intensity and gradually work your way up. In general, the main benefit of low intensity exercise, other than as a starting point, is that it is less stressful on joints. However, the bottom line is that fat reduction depends on the total energy cost or how many calories are used up when exercising.

Lie Number 4. With specific exercises anyone can build their arm muscles or get a six-pack.

It’s just not true. What is true is that specific exercises will definitely tone and strengthen specific areas of your body. But if you have fat there you may not be able to see those strengthened muscles as they are covered with your fat! Not only that, but you cannot control where you will lose fat on your body through dieting or exercise. That is all genetic. That’s why being careful with what and how much you eat goes hand in hand with exercise. It’s a package deal. The good news is that research continues to show that any exercise is better than no exercise. For example, regular walking or even gardening for as little as an hour a week has been shown to help a person feel more energetic and reduce the risk of heart disease.

Lie Number 5. People who are obese are not likely to benefit too much from exercise.

That’s outright nonsense. Everybody benefits from exercise and everybody should consult with their doctor before beginning any workout program. Those who are very overweight probably need much more professional oversight and guidance so they do not try to do too much too quickly. But the truth is that research shows that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of the fact that they are so overweight. Even a little bit of exercise is significantly better than no exercise.

Lie Number 6. If your goal is to lose weight, forget about strength training since it’s going to bulk you up.

Life is about balance. Your body needs cardiovascular exercise, such as aerobics or running, as well as strengthening, through push ups, planks or weight lifting. Strength workouts help increase muscle mass and decrease your body fat ratio. Everyone needs both.

Lie Number 7. Yoga and Tai Chi may be enjoyable but the fitness benefits are still unsubstantiated.

That may have been true years ago. But more recent research clearly illustrates that these exercise forms are quite beneficial in multiple ways. Some of these benefits include, improvements in coordination, flexibility, posture, balance, strength and stress management. Tai Chi has even been shown to help improve fibromyalgia and pain in the lower back.

Lie Number 8. Exercise programs in water are mainly for seniors and the handicapped.

Just because water fitness programs are primarily marketed to the handicapped and seniors, does not mean that they aren’t terrific alternatives for all of us. Water exercise offers many benefits, such as going easier on the joints, but don’t be fooled. These fitness programs can be just as challenging and successful for improving fitness and losing weight as any other. There are many athletes who incorporate water fitness programs into their workouts.

Lie Number 9. The best way to get healthy and lose weight is by going to a gym.

Poppycock! The best workout is one you are going to do! It has to be at least somewhat enjoyable, convenient, easily accessible and affordable. In fact, studies have shown that many people strongly prefer a home-based fitness program for all of these reasons! So ignore the hype about the latest fitness fads and trendy exercise equipment and facilities. Your best workout is what fits into your schedule, budget and needs. Do what works for you. But ya gotta do it!

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How Snacking Affects Your Weight Loss Journey

How Snacking Affects Your Weight Loss Journey

Many people have different ways of trying to cope with boredom. For some people a pastime would be to go for a walk. For many others, it may even be to indulge in a snack or two. But if you’re looking to lose weight, is snacking away your boredom really a good option?

Although snacking can sometimes have a bad rep, snacking on healthy snacks, fruits, and vegetable can actually be very beneficial for you on your weight loss journey. According to expert, Dr. Luiza Petre, a board-certified cardiologist and weight-management specialist, “Even though weight loss means cutting calories, that doesn’t mean you have to get rid of snacks.” The right kind of snack “can be a secret weapon to fight excess pounds, while at the same time keeping your energy level up and giving you more opportunities to get in all your nutritional needs”. However, we have to remember that simply snacking itself is not what’s beneficial for weight loss. It’s beneficial because it helps you to avoid binge-eating at your next meal by keeping you satiated for a longer time and prevents your blood sugar from dropping while also maintaining your metabolism rate.

It’s best to avoid carb-only snacks since they’ll only end up making you feel hungrier. Instead, eat protein based snacks that have fewer than 100 calories. Additionally, try limiting your snacks to only 1 or 2 per day and portion them out. Make sure you have control over yourself so you don’t end up overeating! We hope you can enjoy eating a healthy snack now and then without feeling guilty!

 

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Ingredients to Make your Healthy Office Lunches More Exciting

Ingredients to Make your Healthy Office Lunches More Exciting

Many people tend to pack leftovers or something unhealthy and quick as an office lunch. It’s understandable considering you may be busy in the morning but always remember your health comes first. So why not prepare something hearty and exciting so you’ll always have something to look forward to at work. Here are some healthy ingredients that’ll make your office lunches way more exciting:

Eggs
Eggs can be cooked in many different ways and added to almost any dish to make it more interesting. Not only is it an excellent source of protein, but it can make every dish taste better. You can prepare eggs at the beginning of the week by boiling a few to add to your lunch as a side dish or fry some to add to a sandwich.

Rice
Rice can be very filling and is great with vegetables or even last night’s leftovers. You can quickly make yourself some fried rice or make plain white rice with a side dish.

Chickpeas
Canned chickpeas are always great to have in your kitchen. You can blend them to make hummus or make a quick chickpea and egg salad.

Soy Sauce
If you don’t have time in the morning and want to add some flavor to last night’s leftovers, add soy sauce! You can add it to almost anything to make it more flavorful.

Olive Oil
Not only is olive oil great for cooking, it’s also amazing when you add it to salads or even when you mix it with greek yogurt for a dip.

Greek Yogurt
Greek Yogurt can be eaten with honey and granola for a quick breakfast or even as a savory snack with chickpeas or olive oil. It can also be used as a healthy mayonnaise alternative and mixed with many other ingredients to add more flavor.

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Juice and Smoothie Tips for the Newbie

Juice and Smoothie Tips for the Newbie

Green juices and smoothies are the new healthy trend for people all over the world. If you’re new to this trend, don’t worry, we’re sure you’ll make an amazing, delicious and healthy drink after reading these tips.

Invest in a juicer

Green juices are supposed to be smooth in texture and a blender would not be able to do that. By investing in a juicer, you’ll be able to make smooth and delicious smoothies all the time!

The simpler, the better

It can be tempting to add all sorts of healthy fruits and vegetables in your drink, but you don’t want to add so much that the drink starts to look brown. Here is a simple juice recipe we’re sure you will love:

1 green apple, roughly chopped
1/2 bunch kale leaves
Handful of mint
1 bunch parsley
1 lemon
1″ piece of ginger

Don’t add too much ice in your smoothie
Adding too much ice in your smoothie will make the texture slushy like and it would taste very watery. If you want an ice cold drink, try freezing the fruits and vegetables itself.

Choose produce you enjoy eating
If you don’t enjoy eating some fruits or vegetables, don’t torture yourself by adding them into your juice or smoothie. Instead only add fruits and vegetable that you like for the best taste!


Don’t add ice cream in your smoothie

It may be tempting to add ice cream in your smoothie once in a while, but that would make it a milkshake. Instead of using dairy, consider adding almond milk or healthy fruit juices if you’re tired of water.

Need more great tips on how to make smoothies? Check out the infographic below!

How to Make a Smoothie

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Can Caffeine Make Your Workout Better?

Can Caffeine Make Your Workout Better?

Caffeine is one the most well known and accessible stimulants consumed by many people around the world on a daily basis. Sometimes on a multiple basis daily. It is great at helping anyone who drinks it feel more alert, and can help some people stay awake for long periods of time. If taken an hour or so before exercise, it can even help boost athletic performance tremendously. Not only can caffeine help an athlete feel more alert but it can also allow athletes to run, bike, and swim for longer and faster. It also allows exercise to feel less exhausting and it makes it easier for the muscle to burn fat. But, many coaches or trainers believe that caffeine would only boost performance if athletes would avoid consuming any type of caffeine prior to a big event. However, a new study proves that someone can drink a cup of coffee everyday and still have boost from the caffeine.

Bruno Gualano, a professor of physiology and nutrition at the University of São Paulo in Brazil, recruited 40 male cyclists to prove that caffeine will always boost athletic performance no matter how often an athlete consumes it. He and his team divided up the cyclists in to three teams: low-caffeine group, moderate-caffeine group, and a high-caffeine group. First, they were each given a caffeine pill, then an identical-looking pill as a placebo, and then no pill at all. After the 3 trials, the researchers compared their times. Almost all of the riders completed their ride 3.3 percent faster on average after they took a caffeine pill compared to when they had had no pill and 2.2 percent faster than after they took the placebo. The results were all the same among the three groups no matter how much caffeine drinks they usually had.

If you would like to have a better workout and feel less exhausted while exercising, we suggest you drink a cup of coffee an hour before! But we suggest doing everything in moderation and start off with small doses. One cup would be enough to help make your workouts easier!

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Check Out the Foods that Nutritionists Avoid the Most

Check Out the Foods that Nutritionists Avoid the Most

It’s always best to eat foods in moderation. However, there are actually a few foods and drinks that nutritionists suggest cutting off altogether. Here are some foods and drinks that nutritionists never eat or drink and believe should be cut off from our diets as well, in addition to varieties to opt for should you decide to give in to the craving:

Soda

Sodas are made up of mostly sugar and other ingredients that are potentially harmful. Additionally, sodas contain many calories and it’s best to avoid drinking soda at all because there are no nutrients. We suggest drinking healthier drinks like tea or a homemade smoothie!

Reduced Fat Peanut Butter

The fat in peanut butter is actually a very healthy monounsaturated fat. When it is removed, it is replaced with many types of sugars and is far worse than regular fat peanut butter. So don’t be fooled by the “reduced fat” label on the peanut butter bottle the next time you buy peanut butter. Stick to the original!

Hot Dogs

No matter what type of meat hot dogs contain, they are always very highly processed. Hot dogs also contain ingredients that are laced with cancer-causing nitrates which make hot dogs one of the most unsafe foods to eat. There are so many other items you are better off

Margarine

Margarine is often used as a replacement for butter but is very highly processed. It is extremely high in saturated fat and like peanut butter, it’s best to stick to the real thing. But, if you deal with high blood pressure or cholesterol, we recommend enjoying it in moderation or using trans fat-free margarine instead.

American Cheese

American cheese is factory made cheese that has many added chemicals and is very high in saturated fat. Eating highly processed foods like American cheese is linked with chronic inflammation which increases the risk of developing diseases like cancer. Instead of eating American cheese, try mild cheddar which is not as nearly processed.

Red Meat

Red meat should not be consumed for many reasons. Trimethylamine N-Oxide, produced when a compound in the meat metabolizes, is linked to inflammation, heart diseases, and atherosclerosis. A sugar molecule, Neu5GC, found in red meat promotes chronic inflammation. Compounds, like polycyclic aromatic hydrocarbons, heterocyclic amines, and advanced glycation end products are all carcinogenic compounds formed after the meat is cooked. Overall, it is best to avoid eating red meat as it can have many negative effects.

Raw Milk

Raw milk could contain many harmful bacterias and cause illnesses such as food poisoning. Always make sure to drink pasteurized milk to avoid any negative effects on your body.

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What Are Natural Flavors Anyway?

What Are Natural Flavors Anyway?

When shopping for healthy and hearty foods, most health-conscious people tend to stay away from items that contain artificial colors and flavors. They try their best to gear towards foods that are labeled as naturally flavored on the nutrition labels. However, understanding what nutrition labels actually mean can get pretty tricky if you can’t even pronounce half of the ingredients listed. One rule of thumb is that if you can’t pronounce the ingredients, then do not buy it. That goes hand-in-hand with not buying anything with too much sugar or sodium in its serving sizes.

Although it may sound logical to buy naturally flavored foods because it sounds healthy- have you ever thought about what these natural flavors are, and where they might come from? Does it actually make the food you are eating any healthier? Are they truly what we think they are, and are they actually significantly better than artificially flavored foods?

“Natural flavors” is actually a very general term to describe where an ingredient originated from. Naturally flavored ingredients are chemicals that were originally found in a once naturally occurring source, and they are (surprisingly) not always healthier than artificially flavored ingredients. It is important to know that the naturally flavored product you are buying only signifies that it contains ingredients that were once natural. Theoretically speaking, the chemicals that were originally found in a naturally occurring source can be processed much more than an artificially flavored ingredients to the point that purity aspect is minimal. In fact, the FDA does not even have an established definition of what a naturally flavored ingredient is, and there is a lack of regulations on it.

Both artificially and naturally flavored ingredients serve the same purpose of flavoring foods. The only difference is that one is entirely created by humans, while the other was once traced back to being from a naturally occurring source. Although naturally flavored foods can sound much better than artificially flavored foods, there are actually no evident benefits because of how much the ingredients were processed.

Now we just have to end this post with the age-old question: Why is lemon juice made with artificial flavors, and lemon dishwashing liquid made with real lemons?

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All Sugars are NOT Created Equal

All Sugars are NOT Created Equal

Ah, the sweet tooth. Many of us have it, and if we had to pick our poison, it would most likely be something sweet. But we all know the hard truth that it’s not wise to go overboard with sugar. However, it’s also important to keep in mind that not all sugars are created equal.

First, let us start with the many types of sugars that are more mainstream than others. Sugars such as granulated white sugar and brown sugar are mostly used to sweeten up drinks or while baking. But did you know that not all sugars are necessarily sweet? That’s how it creeps up on you! In fact there are so many different types of ingredients that most people are familiar with, but don’t realize that they are actually classified as sugars. Although there are many types of sugars, nutritionally they are very similar. They are made up of glucose, fructose and sucrose.

The factors that make these sugars different from each other are where they come from, their taste, and the way they are processed. White sugar is the most common type of sugar everyone is familiar with. It is the product of either sugarcane of beet and its color is removed during the refining process. Brown sugar is refined white sugar with molasses added to it. They are both from the same source but are processed differently which makes them different from each other. Corn syrup is also another type of sugar that is corn broken down into sugar during food processing before they are concentrated. However, to make it sweeter, it is processed even further which results in high fructose corn syrup.

According to several studies, white sugar can have many negative effects on our health. Although all sugars are similar nutritionally, the amount of processing they each go through can affect the nutrients of each sugar differently. Sugars that are less processed and refined (e.g., raw sugar, honey and molasses) have a much higher antioxidant capacity and can be slightly better for us. But at the end, sugar is still simply sugar in our bodies and it is always best to take it in absolute moderation in the form of that which is extracted from natural health foods.

 

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One Interesting Hack can “Trick” You To Buy Healthier Food

One Interesting Hack can “Trick” You To Buy Healthier Food

When shopping for healthy food at the grocery store, sometimes it can be very tempting to add a couple of items into your cart that you’re really not supposed to. In moments of weakness, the mind might even begin to rationalize such decisions by thinking that muffins are healthy because they don’t have frosting, and chocolate is healthy because it comes from a plant. Do not give in! That will put you on a slippery slope real fast!

There are many little tips and tricks that we are all aware of when it comes to saving money while shopping for healthy foods- but what about tips and tricks that will actually lead to you to subconsciously choose more of these healthier foods? According to a research associate at Cornell University’s Food and Brand Lab, Aner Tal, “Having a little healthy snack before you shop—as long as it’s something that you really think of as a healthy snack—can change your choices for the better”.

Tal and his team conducted an experiment where a group of about 120 shoppers were given either a cookie or a slice of apple as a snack before they went shopping. The shoppers who were given the apple slice bought 28% more fruits and vegetables than the group of people who ate the cookie. They also bought 25% more fruits and vegetables than a group of people (the control group) who were neither given an apple slice or a cookie. Although apples undeniably have many nutritional benefits, the apple’s nutritional content was not actually what was credited for the results, but the healthier mindset that each shopper had after eating the apple slice was.

In fact not only can eating healthy food can change your mindset but also simply being near healthier foods can actually change your mind and “trick” you into making healthier choices. So now that you are armed with this knowledge, the next time you go grocery shopping, try having a small healthy snack to get into that healthy mindset, which will help you make wiser choices while you are food-shopping.

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