No one spends hours in the gym, drenching with sweat for so-so results. Every person works peak-high to get 100% results. Now there are two ways of achieving the desired workout results; one way is to work hard and the other is to work smart. While some people spend extra hours in the gym to get desired results, some achieve the same in record time. Hint; we are not talking about fat-cutting teas and supplements. What we recommend here are some diet tips and workout tricks which will help you make the most of your efforts and fetch desired workout results.
Here are 7 incredible yet simple things which will help you enhance your workout results. Keep reading…
1. Lift weight
If you think that cardio is all you need for weight loss, you are mistaken. Practicing only cardio slows down your metabolism and makes weight loss harder. While cardio supports weight loss, the process can work faster if you include weight training in your program as well. Resistance training helps you shed those extra pounds and it promotes lean muscle mass as well. Lifting weight helps you lose weight when your body is at rest. Therefore, you must include some weight lifting and resistance training in your program. It will help you attain your goal faster.
2. Listen to music
Listening to some motivational tracks can fire up your workouts. And when it comes to recovery post workouts, music again comes to your rescue. A research showed that people who listened to slow music after workouts recover faster. Music boosts serotonin and dopamine levels in the body. Both these foster recovery post-workouts.
After you return from the gym, play some light and relaxing tracks, they will lower your blood pressure and heart rate and help you come back to normal faster.
3. Load up on some carbs
While some people think that carbohydrate loading is only required before a marathon or a super-intensive sport. However, your body needs carbs even when your workout program is not that intense. Carbs are the primary fuel of your body and giving up on them can prevent you from working out to the best of your potential. They allow you to engage in high-intensity workouts which will help you perform better, gain lean muscle mass and lose fat much faster. Even if you are hitting the gym in the morning, have a bowl of oatmeal or a toast to fuel you for the workout session.
4. Take breaks
High-intensity interval workouts help you burn more calories. Such workout plans, with periods of interspersed exercise with low-intensity intervals have better cardiovascular benefits and induce weight loss. People who engage in a 20-minute interval workout, with exercises like burpees, pushups, lunges and squats burned as many as 15 calories in one minute. To begin with, perform four reps for 20 minutes; take a break of 10 seconds between the reps and then workout for four minutes. Take a one minute break and then repeat the same for four rounds.
5. Drink coffee before workouts
Your trainer may ask you to drink a cup of black coffee before hitting the gym. There’s a reason for this. Black coffee has a very high content of caffeine and this increases your metabolism. As a result, you end up losing more weight during the day and during your workouts. Coffee before workouts helps your body use fat cells as an energy source instead of glycogen. Besides this, it suppresses your diet and stops you from eating too much. Besides this, coffee before workouts can make you less vulnerable to muscle pains and it enhances your performance as well.
6. Drink chocolate milk after workouts
Low-fat chocolate milk helps you recover much better and much faster after workouts as compared to other beverages. It has a carb and protein content of 4:1 ratio.
While proteins promote muscle repair, carbs make up for energy loss during workouts. Soon after a high-intensity workout try to drink a glass of chocolate milk.
7. Eat proteins before sleeping
Proteins are required for muscle recovery after workouts and for best results, this shouldn’t stop even after you have gone off to sleep. For this, eat foods rich in casein proteins, a slow-digesting protein which continues protein synthesis in the body even after you have gone off to sleep. Have Greek yogurt or cottage cheese before going off to sleep for optimum results.
This Protein Not Only Helps In Losing Weight Quickly But Is Good For The Heart Too!
Protein is a macronutrient which is extremely important for the overall development of the body. It is essential for the growth and repair of muscle tissue, cellular health and function. But whenever we talk of protein foods, some common foods that come to our mind are chicken, eggs, dairy products, nuts and cheese. In the following article, let us introduce to a new plant-source of protein. An excellent source of protein which can be easily included in your diet is soya protein.
Soya is high in protein and is derived naturally from soya beans. It is a great option for vegetarians and lactose intolerant people. Soy generally contains fibre and isoflavones. Vegetarians can easily include them in their diet to increase the consumption of proteins. Soya has transcended its Asian origins to become the most widely cultivated legume all across the globe. Soy protein can said to be the best source of plant protein as it contains all the essential amino acids in right quantities which are required in order to place the body into an anabolic state.
Delhi-based nutritionist Monisha Ashokan said, “Soya protein is a complete protein with all the nine essential amino acids. This is the reason why it is easily utilised by the body for growth and repair. It is high in fiber and low in calories which makes it an essential food item for those looking to shed a few kilos.
Furthermore, it also helps to prevent ageing. The phytoestrogen present in soyabean helps the body to produce more estrogen which reduces fine lines and wrinkles.So add this to your diet and reap its benefits!
Foods that contain high amounts of soya are naturally low in saturated fat and cholesterol. Whereas animal sources of protein like chicken, fatty fish, beef, pork and lamb are high in saturated fat and cholesterol. This may increase your risk of developing several cardiovascular diseases. However, substituting them with soya could help cut saturated fats and reduce your overall risk for disease.
Also, soya based foods are a great way to boost your fiber intake. They are rich in dietary fiber. Fiber promotes a healthy gastrointestinal system, reduces cholesterol, is associated with a reduced risk of developing cardiovascular disease and aids in quick weight loss. You could try including green soya beans, black beans, soya nuts and soya flour into your diet. Moreover, soya foods have high amounts of polyunsaturated fats. These fats can be beneficial for your heart as they help in lowering the cholesterol. As an added benefit, soya foods are a great source of essential vitamins and minerals. Vitamin B, B12, calcium, vitamin D, vitamin E, iron, calcium, phosphorus, potassium, zinc and antioxidants add the nutritional benefits of soya. These vital vitamins and minerals help boost the immunity of the body.
Top 5 foods rich in soya protein:
Soya milk and yoghurt
(Monisha Ashokan is a nutritionist at Nourish Me)
Exercise may help increase cancer patient’s chance for survival
Regular exercise before and after a cancer diagnosis significantly improves odds of survival, a new study finds.
According to HealthDay News, among more than 5,800 US patients with a range of early- to late-stage cancers, those who exercised three or four times a week before and after their diagnosis had a 40 percent lower risk of death than inactive patients, researchers reported.
But survival gains were strong even for patients who began exercising only after their cancer diagnosis.
“Patients who reported never doing any type of exercise until they were faced with a cancer diagnosis cut their risk of death by 25 percent to 28 percent compared to those who remained inactive,” said first author Rikki Cannioto. She’s an assistant professor of oncology at Roswell Park Comprehensive Cancer Center in Buffalo, NY.
Patients who exercised once or twice a week also had a much lower risk of death than inactive patients, suggesting that any amount of regular, weekly activity is better than no activity, according to the researchers.
Study participants had blood or head and neck cancers, as well as breast, prostate, lung, colon, kidney, esophageal, bladder, ovarian, endometrial, pancreatic, liver or stomach cancers. Others had sarcoma or cervical, thyroid, testicular, brain or skin cancers.
The strongest link between exercise and reduced risk of death was seen with eight types: breast, colon, prostate, ovarian, bladder, endometrial, esophageal and skin cancer, the research team said.
The results “solidify the importance of the message that when it comes to exercise, some weekly activity is better than inactivity,” Cannioto said in a Roswell news release.
The finding that low-to-moderate weekly exercise is associated with improved survival is particularly encouraging, Cannioto said, given that cancer patients and survivors can be overwhelmed by the current recommendations of at least 30 minutes of daily moderate-to-intense physical activity.
The study was published recently in the journal Cancer Causes and Control.
There is a link between obesity and the ability to smell: Study
Not many people would have thought that obesity and the ability to smell are related. But in an interesting study, a surprising link has been discovered by a team of researchers from the University of Otago in New Zealand. A sample of around 1,500 individuals were gathered for the purpose of the study.
“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability – the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr Mei Peng, lead author of the study, according to a report in the Medical News Daily.
Adding that smell plays a vital role when it comes to choosing our flavours and our foods, Dr Peng said, “For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”
The researchers concluded from the study that people who have obesity or were closer to it had a reduced ability to smell flavours. Based on these findings, as per Medical News Daily, it was induced that obesity “alters a person’s metabolism, which affects communication pathways between the gut and brain”.
To connect the link between the gut and brain, researchers considered the effects of two surgical obesity treatments – stomach removal and gastric bypass. “Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr Peng concludes.