Skin Care Tips for women.

We as a whole prefer to look great. On the off chance that we been able to decide to have smooth, lovely, and brilliant skin then we would have the option to. It is pointless. Deciding to have a strong skin health management framework is unquestionably one of the approaches to guarantee that this occurs. 

However, what is the best healthy skin technique? Is there one size fits all? ... Lamentably. We as a whole have diverse skin types and each skin type will require unique, adoring consideration. So the inquiry is, How would I realize what is best for me? 

Regardless of whether you have dry, slick, flaky, delicate, or feathery skin, we will attempt to give an essential, straightforward guide on the best way to begin your excursion in a world with skin health management items now and again. 

Any great healthy skin practice ought to incorporate a cleaning agent followed by a toner, at that point a serum lastly a lotion. 

The cleaner you pick ought to be custom-fitted to your individual skin needs. For slick/blended/skin inflammation skin the best spot to begin would be a gel chemical or something like Elizabeth's Arden Visible Difference Skin Balancing Exfoliating Cleanser for mixed skin to ensure there are not very numerous oils. Assuming you have dry skin, something like purifying cream might be better for you. StriVectin Comforting Cream Cleanser might be prepared for this. 

Then, we can suggest some sort of tone. There are three principal stages to picking a toner. As a matter of first importance, on the off chance that you have dry skin, a non-alcoholic toner might be better. Liquor can dry out your skin so dispose of it in the event that you can. Lancôme Tonique Confort Hydrating Toner would be something we can recommend about this. Assuming you have slick skin, you might need to pick a toner that additionally sheds. This is a direct result of the expanded odds of oil being caught in your pores and conceivably causing spills. Assuming you have sleek skin, it is somewhat critical however you can go for any sort of purging yet additionally, attempt to avoid whatever includes liquor, particularly in the event that it is a high fixation. 

Next comes the serum. Individuals may inquire as to whether it is important to utilize serum and cream ... well in the event that you need the best outcomes obviously yes. The serum is intended to give your skin further access benefits than a lotion. They infiltrate profound into the epidermis and give the energy to ingest indispensable supplements to your skin. Various sorts of serums incorporate, serum easing up, serum shedding, hostile to maturing serum, serum hydrating, and fortifying serums. Contingent upon what you desire to accomplish and what your skin needs, it is clear what you pick. 

Ultimately, greasing up oils. There are incalculable oils out there yet for comfort we can isolate them into three primary classifications. Humectants, Emollients and Occlusive. In short, humectants are intended for individuals with dry skin essentially and help to absorb water to flood the epidermis (upper layers of skin). They do this by removing water from the encompassing air and by separating water from the skin (a layer underneath the epidermis) to apply layers to the skin. This is likewise acceptable on the off chance that you have sleek skin yet at the same time need to saturate it as they won't add abundance oil to your skin. Emollients are acceptable on the grounds that they reproduce the activity of oils found normally on your skin. It can likewise help lessen the measure of liquid misfortune (we as a whole lose unknown water consistently, bit by bit through the spaces between skin cells) by filling the holes between skin cells. At last on our rundown are Occlusives. These are intended for amazingly dry skin or for individuals with conditions like dermatitis. They structure a boundary between your skin and the encompassing territory, which adds to dampness and ensures against additional water misfortune. These are clearly a lot bigger contrasted with different beauty care products. 

Whatever your healthy skin needs we trust you will discover what you need. Never be reluctant to request help from magnificence experts, that is the thing that they are and I am certain they will be eager to assist you!

Vitamin D: Important for muscle and brain function.

Already at the elementary school, the child at school is required to learn that vitamin D. it is necessary for the healthy development of bones, but that is why its importance somehow ends. Recently, however, a number of interesting discoveries have been made in the field of human health research, in which vitamin D plays a central role.

What will we learn in today's article?

.What diseases does vitamin D protect us from.

.What can cause vitamin D deficiency.

.Whether vitamin D can be beneficial to cognitive functions.

.How to supplement vitamin D. 

What diseases can enough vitamin D protect us from?

1.Adequate vitamin D levels are associated with a lower risk of colon or breast cancer, which is among the most commonly diagnosed tumors in the Czech Republic and in the world.

2.Adequate vitamin D levels have a positive effect on children 's immune systems and reduce the risk of seasonal flu.

3.Vitamin D supplementation improves treatment parameters in individuals with type 2 diabetes.

How else can an aging population benefit from vitamin D?

.Trends in demographic curves in the developed western world are relentless. Our population is aging. With this, the number of people at risk of various forms of dementia and other mental illnesses that lead to a loss of cognitive abilities, such as memory, cognitive abilities, concentration, attention, or speed of thinking.

.Hypovitaminosis (vitamin deficiency) in people over 65 years of age affects up to 50% of the population. Can there be a connection between vitamin D levels in the blood and cognitive abilities in the elderly? It was this research question that was asked by a team of researchers, whose results, after their publication in the prestigious scientific journal JAMA Neurology, aroused a well-deserved response.

Can vitamin D help our cognitive functions?

.The study included 318 subjects with a mean age of 75 years. They were continuously tested for vitamin D levels in the blood and a whole set of tests that assessed selected cognitive abilities. Researchers were interested not only in the level of cognitive abilities but also in their rate of decline.

.The mean follow-up time in the study was 4.8 years for their participants, which is long enough for people of that age to show cognitive decline.

.The results of the study were clear. Individuals with lower levels of vitamin D. were more likely to have poorer cognitive abilities than people with sufficient levels. Studies show that vitamin D deficiency occurs in people with the reduced cogs. able. appears in up to 70% of them.

.Sufficient vitamin D levels were associated with a slower loss of cognitive abilities during follow-up than at low levels. The strength of the study results is also based on the fact that the researchers included in their analysis other factors that could also have some effect on cognitive functions (age, gender, race, BMI, education).

.The results of this study thus fit beautifully into the mosaic of results of previous studies, which concluded that reduced levels of vitamin D is associated with an increased risk of dementia and Alzheimer's disease.

.However, vitamin D is not only important for mental health in the elderly population. Lower levels are often seen in younger individuals in conditions such as depression or anxiety.

Maintaining cognitive functions in old age can also be supported by an overall active lifestyle.

.The importance of maintaining cognitive functions in old age will become more important in terms of population aging, and it is far from just about vitamin D.Medical authorities should place more emphasis on the impact of overall lifestyle on cognitive status in people of retirement age. Staying active both physically and mentally is a proven way to slow down these changes.

 We all need vitamin D for overall health throughout life.

Sufficient vitamin D levels are associated with a reduced risk of certain diseases, as we mentioned at the beginning of the article. However, they also contribute to the proper function of immunity, muscle function, and proper cell division. 

.Vitamin D deficiency does not only affect older individuals or those with cognitive problems. The incidence of vitamin D deficiency in the European population is up to 40%. 

.Therefore, we should not forget about a quality a balanced diet with enough vitamin D. The recommended daily dose of vitamin D is 20 ug (800 IU), but higher doses are needed to compensate for its deficiency (your doctor's D level can be tested). 

.Its source in our diet is mainly fatty sea fish. Vitamin D. they naturally form thanks to the sunlight in our skin. If we do not regularly eat fish or are not sufficiently exposed to sunlight (which is typical for the autumn and winter months), we should consider its supplementation in the form of a dietary supplement.

.It is ideal to use a form of dietary supplement with vitamin D3 which increases its blood levels most effectively. It is best to take vitamin D with food that also contains a certain amount of fat, which will help absorb the vitamin.

What to take from it?

Adequate levels of vitamin D in the blood are crucial for our health at any age. That is why we should give it the attention it deserves. Fat sea fish in the diet, as much movement in the sun as possible, and supplementation (which is practically a necessity from autumn to spring) a quality food supplement. There are ways to ensure adequate amounts of vitamin D for our body. You can have your vitamin D levels measured (for a fee) at your GP. An amount below 50 nmol / l is considered an insufficient level.

 

6 biggest mistakes in training during the diet.

 

Are you going on a weight loss diet to lose excess body fat while maintaining all the muscles you have worked so hard to build? Then a suitably chosen strength training will be the key factor for you. But there are still a number of half-truths and myths about diet training. Therefore, come and make sure that you do not make one of the most common mistakes in strength training during the diet.

What will we learn in today's article?

.   Why diet is a time when you must not relax in strength training.

.   The 6 biggest mistakes in training during the diet.

Appropriate strength training is a crucial stimulus for keeping muscles in the diet

Muscle tissue is metabolically demanding, so it burns almost three times as much energy at rest as adipose tissue. In addition, from the amino acids built into muscle tissue, our body can obtain glucose as a source of energy, which is always useful in the diet. You can lose your muscles in the diet relatively easily. Well, the smaller the percentage of body fat you have, the more this risk generally increases.

If you put enough strain on your muscles in your diet, your body will prefer to keep them and will not tend to get rid of them gradually. However, you must not make a few common mistakes in your training, which can make your efforts considerably ineffective.

Discover the 6 biggest mistakes in diet training

1. You use too small working weights and too high repetitions for "muscle drawing"

"You need heavy weights and few repetitions for volume, in a diet you have to draw muscle with less weight and more repetitions." Such was the view of many training gurus in my hometown, where I first sniffed the iron. But you can still meet such views today. However, when you think about it, it is nonsense, at least for an ordinary natural exerciser. 

By lowering the training weights, reducing the intensity of the training, and increasing the number of repetitions somewhere above 12-15 repetitions, honest strength training becomes a kind of "strength cardio" that no longer fulfills the famous stimulus necessary to maintain muscle mass.

So how to train?

Dieting can be practically the same as gaining muscle, so don't be afraid to use enough heavyweights. Thanks to maintaining strength, you will maintain the muscles much better. There is no muscle drawing by high repetitions. Therefore, the basis of the training should be exercised with heavier weights around 5 repetitions in a series.

2. You avoid difficult basic exercises.

This point is a bit related to the first one. If you have so far burdened your muscle areas in training with heavy basic exercises with dumbbells (squats, deadlifts, bench-press), one-arms (pressure and tension exercises for the back, chest, and other areas) and appropriately selected machines and pulleys, there is no reason for this training change the practice and compile the training so that it is less demanding for you to learn.

What exercises to choose from?

Even in the diet, do not be afraid to use the same difficult exercises that you are used to. Diet training should be at least as demanding for you in terms of effort as it is in terms of volume. There is no reason to downplay it by a different selection of exercises, the skeleton of the training should remain the same.

3. You drive too many batches to burn a lot of calories and lose more weight.

You want to make your training more demanding, so in your diet, you will start to "burn" your muscles with a large number of series, following the example of professional bodybuilders. More series means more calories burned and better weight loss! However, you should not perceive strength training as a tool for burning calories and inducing a caloric deficit, because your diet and cardio should take care of that in the first place. 

Instead, put the training effort into several exercises and quality series with the highest effort, and do not prolong the training unnecessarily with unnecessary excessive training volume. Various "strength" circle training, on which you may perform a lot of low-quality series with a high number of repetitions is not very productive in this respect, quite the opposite.

How many series to train?

I would recommend you to do 2, maximum 3 exercises for one training session on the muscle part. Alternatively, keep the number of exercises you usually exercise in volume, or slightly reduce that number. Less in this respect means more. Focus on the quality of the exercise, not the quantity.

4. You observe unnecessarily short pauses between series.

"When training on a diet, I try to keep the intensity of the training high, so I try to shorten the pauses between sets." More advice from a professional bodybuilder as embroidered. What about the fact that the intensity of training is given mainly by the size of the working weights expressed as a percentage of the maximum for one repetition (1RM) and the length of the breaks is not very related to that. In fact, by shortening the breaks, the intensity of your training will probably decrease. How is it possible?

It takes muscle cells some time to fully regenerate their energy stores, such as creatine phosphate, and flush out the metabolic waste products (lactate) so that you can perform the next hard series in a truly complete way. Pauses that are too short can lead to a reduction in work weights and the training volume practiced.

How long breaks to take?

Therefore, do not be afraid to hold pauses between sets between 1-3 minutes, and for heavier exercises, really extend the rest to 180 seconds. You may be surprised at how much weight you will be able to exercise on a diet.

5. You work out too often and you are in the gym every day.

I bet 99.99% of us will never feed our bodies. Therefore, it is completely useless to exercise in a diet in two phases seven days a week. Therefore, keep your sanity and feel that too much training effort can do more harm than good. A high volume of training on a daily basis can lead to insufficient regeneration and lower quality performance in the gym.

How often do you go to the gym?

Even in the diet, for very nice results, it is enough to go to the gym about 3-5 times a week. Try to practice the muscle part twice a week.

6. You do too much cardio and other activities and you don't have time to regenerate.

You're right. Physical activity is important in weight reduction and it is definitely better to add to exercise rather than to eat. But everything in moderation. Too much activity can simply be counterproductive.

Combined with strength training and the overall stress that a diet regimen represents, your stress cortisol levels can break through the roof. And negative changes in the hormonal profile do not only concern cortisol, but also sex hormones. Therefore, you should check your energy availability, which should not fall below 30 kcal/kg FFM.

How to regenerate in the diet?

A high volume of activities can lead to insufficient regeneration, lower quality strength training, a higher risk of muscle loss, and a negative effect on hormones with low energy availability. You can supplement strength training with aerobic activities about 2-3 times a week for 30-60 minutes. 1-2 days a week, do not be afraid to take complete rest without intentional sports activities.

What to take from it?

As we have shown in today's article, diet training does not have to be a big science. Exercise with sufficient heavyweights, maintain a proper training effort, do not overdo it with the volume of training, and appropriately supplement strength training with other activities. Then you don't have to worry about losing muscle in your diet and it's not impossible to even gain any more!

 

10 tips to help you burn fat and lose weight.

 

It is necessary to look at weight loss in a broader context and to compose individual pieces of puzzles called lifestyle about the image of one's dream self. The overall transformation of the character is, in a way, a work of art that requires vision, purpose, and sufficient motivation, because staying on the couch with potato chips and a glass of good juice will sometimes be more tempting than fulfilling your training plan. But the result will bring much better satisfaction than a bottle of wine on TV. 

Michelangelo did not print his statues in a week either, but he had a clear vision and plan. Over time, the right lifestyle habits will reward us with a more attractive figure and greater self-confidence. 

What will you learn in today's article?

.How to set your diet properly

.How to get more protein and fiber into the body

.How often and how you should play sports

.What role do sleep and patience play in changing lifestyles?

10 tips to make it easier to burn fat and lose weight.

1. Create a customized meal plan.

We will start nicely from the floor and create a meal plan according to our needs and lifestyle. Nice nut, isn't it? Let's crack it!

Key questions to answer:

1.     Does breakfast and your lifestyle suit you? 

2.     How many times a day are you used to eating?

3.     Is smaller meals a day better or less big?

4.     Do you ever feel like having a sweet tooth? 

5.     Will you ever catch yourself in the evening raid on the fridge? And how often?

6.     Do you have a craving for junk food?

7.     Do you eat and "just stick to something"?

After answering the above questions, we should have a little closer idea of ​​our eating habits. If we answered "YES" very often in the second half of the questions, we will probably have a smaller or larger problem in eating. Don't worry, it's quite easy to solve. 

Most of the reasons why we have a craving for sweet, fatty, or salty food, or that we happen to fill the fridge, stem from unhealthy eating habits. And it doesn't matter if we survive all day on coffee and pastries or we don't eat all day and go crazy twice as much in the evening. Let's set a better path. 

How do you easily create a customized meal plan?

From the answered questions, we found out that we like breakfast with a smaller meal, after which it suits us to have a smaller snack, a bigger lunch, a bigger snack, and a lighter dinner. After training, the protein suits us to supplement protein and regenerate faster. What's next?

1.    We will determine the number of larger meals and snacks as we think it suits us. In the model case, these are 2 larger meals supplemented by 4 smaller meals. 

2.    We will formulate each meal so that it contains all the nutrients according to a healthy plate from Harvard. This will ensure a balanced intake of all nutrients and prevent uncontrollable tastes, hunger and, together with our diet plan, will help us prevent raids on the refrigerator. 

3.    We prepare our favorite dishes prepared according to the principles of a healthy plate at least one day in advance inboxes. Boxing is the easiest, most reliable, and cheapest way to have control over your diet. However, this is not a necessity. But it makes life much easier. For example, we can determine 2 days a week when we will prepare food, and we are taken care of. For the next few days, we will prepare snacks or breakfast in just a few minutes.

4.   In restaurants and on other occasions, we follow the principles of a healthy plate. 

2. Add more protein to your diet.

Protein is a building material for our muscles and at the same time, it is the nutrient that has the greatest satiety. After eating a good portion of protein, we will feel happier and more saturated than after eating a protein-poor diet. 

A bonus is a fact that the proteins on their metabolism to consume about 20 - 30% of its energy value, so that from 100 calories from protein realistically utilize 70 - 80 calories. The higher the proportion of protein in the diet will playfully help us to eat fewer calories spontaneously, and thus help create the caloric deficit necessary for weight loss.

How to do it?

1.   We should enrich our diet with quality sources of protein, such as lean meat, quality dairy products, eggs, fish, legumes, and nuts. 

2.   We can use protein bars for snacks, cookies, puddings or other goodies along with a piece of fruit.

3.   After training, it is nice to supplement protein with quality whey or a  multi-component plant vegan protein.

4.   We simply increase the proportion of protein according to a healthy plate.

3. Eat a lot of fiber.

Fiber is almost indispensable for our health. If we lighten it up a bit, for us, it is something like burgers for America or Vladimir Putin for Russia. Not only does it function as a "brush" on the intestines and keep our digestive system in shape, but our miniature tenants also enjoy the fiber in the form of hundreds of billions of microbial cells (about 350 trillion) that feed on the fiber. We host about 10 times more of these "tenants" than we have our own cells. 

In return for renting our gut to our microbial cells, they help us lose weight more easily, strengthen the immune system or improve our mental state.

How does it work?

1.   Fiber fights hunger in such a way that after consuming foods rich in fiber, we feel full for longer.

2.   A bonus is the fact that fiber keeps insulin under control by ensuring a more gradual rise in blood sugar levels. Thanks to this, there will be no situation where we find ourselves in a circle of early hunger after eating. 

3.   We should take about 30 grams of fiber a day. Therefore, bet on wholemeal bread, cereals, vegetables, fruits, nuts, legumes, and other foods naturally rich in fiber. They can also be protein bars containing easily digestible maize or chicory fiber.

4.   Thanks to fiber, we end up consuming fewer calories than from fiber-poor foods, which will help us lose weight.

4. Avoid highly industrialized foods and foods.

Why not only lose weight but ideally exclude the goodies behind the label for highly industrially processed food?

It is simple. In small quantities, these foods contain a relatively large amount of energy. Also, such foods saturate us very little and it is easier for us to eat larger quantities. An eaten bag of potato chips or two smaller fast-food burgers represents half the amount of our energy ration per day. Needless to say, we will be hungry for such a meal in a moment.

Also, these foods are poor in other valuable micronutrients , but rich in salt and unhealthy fats. By eliminating these foods from the diet, we will save a lot of unnecessary calories. 

5. Check your food portions. Shrink your plates.

When we load a good portion of food on a plate, it is quite easy to eat more food than is enough for us. That's why it's nice to have a lot of food in your eye, which will be enough for breakfast, lunch, or dinner. But how to achieve easier weight loss?

Let's start using smaller plates! This will reduce the area on which we put food, we will eat less energy and it will help us with weight loss. We don't necessarily have to start eating all the food from the smaller plates right away. All you have to do is eat only one meal a day from a smaller plate and add another over time. 

6. Stay hydrated enough and don't drink your calories.

We cannot live without water. All vital reactions in our body take place in water. Therefore, it is important to pay attention to an adequate drinking regime. Not only that! A sufficient drinking regime can help us lose more fat thanks to a small increase in resting metabolism. When we drink enough before a meal, this strategy will help us absorb less energy in the next meal (Davy et al., 2008; Dennis et al., 2010; Stookey et al., 2008).

Thus, on average, we should take about 30-45 ml of water per kilogram of body weight in drinks and food per day. 

Don't drink lemonade, you consume hundreds of calories unnecessarily.

Lemonades and sugary drinks are a source of empty energy in the form of sugar. With a liter of Coca Cola, we drink the energy equivalent of a decently nutritious meal and unnecessarily ingest over 100 grams of sugar. In the case of sweetened mineral waters, the situation is often a little better, when, for example, such orange Mattoni contains about 40 grams of sugar, which is energetically equal to a smaller snack.  

Unsweetened coffee and tea, on the other hand, help speed up metabolism

Coffee without sugar and cream is almost a calorie-free drink just like tea. Their bonus is the fact that thanks to caffeine they help speed up metabolism and act as such natural fat burners. You shouldn't overdo it with caffeine. Ideally, stick to about 400 mg of caffeine per day (3-4 espresso or 6-7 teas).

7. Do sports at least three times a week. Give strength training and cardio a chance.

Every move counts. When we find a place in our lifestyle for regular sports, we have almost won. During sports activities, we give our body a lot to make it stronger, more persistent, and healthier. Also, we burn a decent amount of calories through sports. This will make it easier for us to maintain a healthy weight, fitness, or lose weight.

It is ideal to do strength training 2-3 times a week, supplemented by endurance sports about 2 times a week, and of course, any movement during the week that makes us happy. However, this is not a necessity. Any sport we enjoy is a great choice. 

How much energy and kilograms of fat do we theoretically burn per year if we exercise regularly?

If we take an hour of strength training three times a week and go jogging for half an hour twice a week, we will create a positive relationship with sports, support our health and lose weight more easily. 

. With these activities alone, an average 65-kilogram a woman can burn 1,625 kcal per week

. With these activities alone, an average of 80 kilogram man can burn an average of 2,000 kcal

If they played sports like this all year, they would theoretically burn:

. A woman would burn an average of 86,125 kcal per year, which is theoretically 11.1 kilograms of fat burned 

. A man would burn an average of 106,000 kcal per year, which is theoretically 13.6 kilograms of fat burned

And I'm not talking about the next 24-48 hours after training, when the RMR (resting metabolism) is so high that we burn about 5-10% more calories in the case of strength training than if we didn't go to training. With regular sports, weight loss will simply be easier for us.

8. Move as much as possible during the day and take short breaks at work.

Let's look for any excuse to move. To work either on foot or by bike. The same from work. Escalators? Let's leave it at a different pace and run up the stairs. Lift? We'd better bet on the stairs again. 
Do we work on the computer for several hours a day? Let's take regular stretching breaks or a short walk to the coffee machine.

Once again, we will be more active and the calories burned will only jump in.

You can read more ways to move more during the day in the article entitled  5 ways to move more during the day and promote weight loss

9. Don't forget to get good quality and enough sleep.

Little sleep is anything under 6 hours a day. The ideal sleep period for most adults is between 7-9 hours per day. It will be difficult without sleep. We will lose hormones by not getting enough sleep, we will have a greater appetite and we will not feel so satisfied after eating. The level of the stress hormone cortisol increases and the level of testosterone decreases.

It all adds up to gaining weight. Thanks to a good night's sleep, we will be more active, more efficient, and healthier overall. 

10. Be patient.

Changes are not happening from day to day and even a small improvement in lifestyle is counting, this is necessary to realize. Everything takes time. Let's take an example. When we walk up the stairs wherever possible, we come to the conclusion that we walk up the stairs for 15 minutes a day. 

. A 15-minute walk up the stairs for a 65-kilogram woman means an average of 113 kcal burned.

. A 15-minute walk up the stairs for an 80-kilogram man means an average of 140 kcal burned.

. They walked up the stairs for 15 minutes every day of the year, they would theoretically burn for a year: 

. A woman would burn an average of 41,610 kcal per year, which is theoretically 5.4 kilograms of fat burned. 

. A man would burn an average of 51,100 kcal per year, which is theoretically 6.5 kilograms of fat burned. 

And that's worth such a small lifestyle change.

. You can read more tips in the article called  10 simple tips on how to start eating and exercising healthily

What to take from it?

By mastering simple lifestyle changes, we can tilt the bowls of weight loss scales to our side. It all starts with creating at least some plan or system in food and knowing what suits us. Blindly copying foreign diets really doesn't make sense.

More protein, fiber, and fresh foods in the diet means not only a healthier self but also a richer self with a better potential to lose weight. Water and unsweetened mineral water with occasional enjoyment of a few cups of your favorite coffee or tea should be the basis of an optimal drinking regime.

Natural movement, any sport, enough sleep, and patience are the keys to success.

 

5 easy morning habits to help you lose weight.

 

Not so in vain it is said that he makes the day in the morning. Believe it or not, the way you start the day largely determines how you go about it. This applies to all mortals, but twice as much as those of us who want to lose some pounds.

When you start your day in a crazy rush when you rush to work with a donut in one hand and a ringing phone in the other, you do not create a very good basis for a successful day.

Come with us today to take a look at a few simple tips that will make you feel great and make it easier to lose weight.

5-morning habits for easier weight loss.

1. Start your day calmly.

What is the first thing you do in the morning? I'm guessing you're reaching for a cell phone. You will go through mail or other work applications and, as a bonus, you will throw in a couple of cute videos of animals on Instagram. And so your head is overwhelmed with new information and responsibilities before you even wake up.

Try a simple rule: the phone does not belong in the bedroom. If you tend to reach for it, leave it off, for example in the kitchen.

Dedicate yourself in the morning: project what awaits you that day. Give meditation a chance. The goal is not to get into the perfect Zen, but to be present for a while with all the feelings that go with it. A cold shower or hardening will also help with stress and a distracted mind.

Why do all this? 

It will be much easier for you to control your emotions and work with them more easily for the rest of the day. This will have a positive effect on your eating habits, where you will not need to deal with stress with food, as is often the case. Over time, a quick donut with a latte can turn into nutritionally valuable oatmeal or scrambled eggs, which you can enjoy in peace.

2. Add enough protein and fiber to your diet and drink plenty of water.

Are you a breakfast lover? Then you will be interested in what such a breakfast should look like. Forget about healthy-looking cereals with a little milk or the popular Czech breakfast croissant with butter and jam or honey.

Such a breakfast contains a minimum of protein and fiber, so it will not satisfy you. After a while, you will end up with a churning stomach and the need to "have something good", because it is still a long way to lunch.

Are you a lover of savory breakfast? Bet on eggs, which you will supplement with quality wholemeal bread and plenty of vegetables. 

That salty is nothing to you? Bet on porridge, for example.

In addition to adequate protein and fiber intake, think about a drinking regimen. The saying that " hunger is disguised as thirst" is partly true. If you drink little, you can hardly tell the taste of hunger. You should drink primarily water or unflavoured teas in an amount of 30-45 ml/kg of your weight. In hot weather or during larger sports activities even more.

3. Plan and prepare lunch.

If you devote time to yourself and manage to prepare a simple lunch with you to work, it will become magic. It will have a positive effect on your diet, food choices and pounds will fly down.

A simple pasta salad with chicken and vegetables will not cost you much time and is definitely a better choice than fried dishes full of fat, which regularly appear on the menu in a popular restaurant. And I'll give you other benefits: after a meal prepared at home, you will definitely feel better, you will work better, and you will also save. That sounds fair, doesn't it?

In the future, try to deepen this habit even more and prepare even more time-consuming meals. For example, set two days a week when you spend a meal prep for the next days in the evening. In the morning you will be completely out of work. Just grab the box and go.

Do you need to snack between meals? Then take the time to prepare and think about snacks. Whether you end up with a bar of chocolate or biscuits full of sugar.

4. Engage the movement

Moving in the morning is a great way to start the day. This is due to several reasons, for example, it helps maintain a stable blood sugar level (glycemia). Thanks to this, you will not be tempted by an unpleasant wolf hunger, when you dream what you come up with.

You are also guaranteed to feel more positive and satisfied with yourself. This will allow you to better focus on all the challenges that await you that day.

There are a lot of ways to move more in the morning. Try a twenty-minute yoga session, a shorter run, or a HIIT workout. Or simply walk or cycle to work.

5. Indulge in plenty of light and sun

Open the curtains or blinds in the morning or treat yourself to a few extra minutes in the sun. It can mean the right kick not only for your weight loss. Studies show that there is a link between the amount of daylight we are exposed to and healthy body weight (Reid et al., 2014).

Staying in the sun will also help you "catch" a sufficient amount of vitamin D. The recommended daily dose for adults is 15 µg (according to DACH). Here, too, studies show that meeting vitamin D needs is related to body weight and maybe preventing overweight (Mason et al., 2014).

How much sun is "just" for you also depends on your phototype (how resilient your skin is), the season, and where you are staying. In any case, don't forget to protect yourself with cream with an adequate UV factor. On sunny days we feel more energetic and happier than on days when the weather is rainy and outside is ugly. So thanks to that we have more energy, which we will use, for example, for sports activities.

What to take from it?

Just a few small changes in your morning routine can help you lose weight. These morning habits also mean stepping into a new day with the right foot, and you are guaranteed to feel full of energy and energy to lose weight.

 

Olive oil for frying and cooking - why not?

 

At farmers' markets, you often ask us if you can also use our olive oil for cooking and frying. And we say: why not?

Olive oil is used in Mediterranean cuisine for everything from fresh salads to pasta and meat and vegetables. In fact, the Spaniards do not even consider using any other oil to cook food. Olive oil is far healthier than any other fat, so there is no reason not to replace it with butter or sunflower oil during cooking. Also, you will need it less than butter: one tablespoon of butter will be replaced by two and a quarter teaspoons of olive oil.

Also, olive oil has one big advantage: you can reuse it up to five times in a row. For example, if you fry shrimp on it, do not be afraid to use the rest of the oil in salads or to fry another meal. Also, the taste of the olives blends beautifully with the taste of the fried food and gives it a touch.

 

It is true that extra virgin olive oil is used more for cold dishes. It is a pity for many gourmets to fry it. But if you have good meat, why not make it in good oil? You can even fry in it, the food will then get a golden brown color. Extra virgin olive oil is also suitable for desserts.

If you want to enrich your cuisine with a unique taste, add herbs to olive oil. Just a few sprigs of rosemary, basil, lavender, or garlic. Just be careful: olive oil with loaded herbs spoils faster.

You can also spread everything you bake with olive oil. Try the frying chicken and turkey meat when roasting - you will see that it will be softer. Extra virgin olive oil is also suitable for roasting nuts. A small amount is enough, thanks to which they get a more pronounced taste.

However, care must be taken not to smoke out of the oil during cooking or frying. As soon as the first smoke appears, something is wrong - once the oil crosses the so-called smoke point, you have to replace it, because harmful free radicals can be released. The smoke point of extra virgin olive oil is usually around 210 to 215 degrees Celsius, which is more than many other oils - such as unrefined sunflower oil, butter, and some rapeseed oils. In addition, you often do not even reach such high cooking temperatures. In addition, olive oil does not contain as much fat as other oils, so the food you prepare on it is healthier. But it should definitely not be mixed with other types of oils.

Extra virgin olive oil is, therefore, a completely equivalent raw material, which is often forgotten during heat treatment, despite its undeniable advantages. The International Olive Oil Council points out that the structure of olive oil does not undergo a significant change during heat treatment, as does other oils, and it also retains its nutritional value and healthy substances - such as antioxidants.

 

 However, unfiltered extra virgin olive oil must be handled with care. It contains microscopic parts of olives, so it is not suitable to use it at high temperatures - pieces of olives could burn. However, it is great for the final seasoning of dishes and for all cold cuisine. So if you are a lover of olive oil, get both filtered and unfiltered.

 

And finally, a small tip: if you want to be sure that you will not waste oil unnecessarily and it will be evenly spread on the food, get a handy sprayer.

Source: International Olive Oil Council, Cal Orey - The Miraculous Power of Olive Oil

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TOP 3 group lessons that will get you into your dream form the fastest.

 

In the last few years, the fitness field has started to develop massively, the interest in a healthy lifestyle and a nutritionally balanced diet is typical. On each corner, you will find fitness centers, gyms, or other sports facilities where you can go to work out. You can choose from a wide range of different group lessons. If you are choosing an exercise, it is essential that you know how to become familiar with this rich offer. And I definitely chose it!

Group exercises have several major benefits. It is relatively easy to make a group lesson, for example, a weekly routine. Usually, you buy a permit and leave certain hours, whether the motivation for you is the money spent or the exercise itself. Because the lessons work on a regular basis and take place at a specific time, they will force you to come and practice. As a counterpoint, I would mention home exercise or run, for which we reserve time ourselves, which on the one hand is an advantage in certain flexibility, on the other hand, such planning very often betrays us and we do not have time to run. Another advantage is definitely the fun and collectivity that accompany the lesson. You are not alone in this, you go to the lecturer who is interesting and entertaining with something, you can take your friends or find new ones for the exercise. In addition, the instructor is your trainer, correcting mistakes and explaining the correct execution of exercises.

Most lessons last 60 minutes, and according to the American Cardiology Association, each should include the following sections :

.Warming up - at least a five-minute warm-up, during which we warm the body and prepare for further performances.

.Stretching  and joint mobilization  - a short dynamic stretching of the main muscle groups to prevent injuries or tension and ringing of the joints, a few minutes will suffice.

.The exercise itself - the main part of the lesson, during which we should move as much as possible in the aerobic belt.

.Calming and final stretching - the end of the lesson is ideally accompanied by a ten-minute calming down of the body (cool down) and the final static stretching, which stretches the most stressed muscles. 

The length of the individual parts depends on the instructor's discretion and the type of exercise, however, each of the mentioned parts should appear in the lesson.

What exactly is the dream form?

Let's first clarify what we are talking about and what it means to get in shape.

Sports form is most often defined as the current state of your ideal readiness to give maximum performance, which corresponds to the achieved level of your training. And it's not just fitness readiness. But also technical, psychological, or tactical. In the form, you can use your full potential with maximum use of performance capacity. Simply put, you can exercise without much effort (muni. CZ).

In the body, the form manifests itself as increased mobility of the body, so your body reacts and switches quickly, the art of working with energy consumption and as the ability to process a fast and high-quality recovery process. It is a certain adaptation of our organism to the requirements of the performance.

The form is also in the head. It is about your overall readiness, mental well-being, healthy self-confidence and sometimes even combat readiness.

For me personally, the dream form represents three things:

1. I want to be in a form in which I will be able to make any demanding movement from the stain without much difficulty. It actually helps me anywhere. When I go jogging with someone I know, I'm surprised that I explain something all the time and I don't breathe at all. If we ever catch up with the team, I'll run first, hold the door for the others, and I'm not the only one inside to catch my breath. The point is that you are completely different with physics than most people around you. It will be easy for you to run, exercise, carry heavy things, travel, swim in the sea, or simply and simply breathe better.

2. Look good. What we talk about, we also go to exercise so that we feel good in our body and we like it. You can also be in shape at a glance. People will know it, but most of all you will know it yourself. Regular exercise completely changed my figure. I lost weight from light glare and strengthened all parts of the body that go. In the store, I no longer have to avoid smaller sizes and tight tricks. And after lunch, you don't have to unobtrusively loosen the tape under the table.

3. Feel fit. Probably the most important thing, but generally based on the previous two points. After a group workout, I always feel absolutely great. Collectively, we put ourselves in the body, we are all in it, and when I get out of the gym and I know I'm done today, it really feels priceless. You know you have done something for your health, body, and mind.

So get ready, watch out now! I present to you my 3 most popular group lessons that have changed me beyond recognition. And I will recommend a few more at the end of the article as a bonus.

1. TRX (hanging training)

In recent years, TRX has been one of the most popular fitness tools. Its advantage is the fast return on investment in TRX straps and also the fact that it is suitable for any level of advancement. They usually have straps in fitness centers, so you don't have to worry about that.

Honestly, I was rather skeptical about this exercise at first, because it bothered me how to complete a lesson in 60 minutes if you only have these straps? This fear was then replaced by another, even worse, if it didn't break with me.

TRX or Total-body Resistance Exercises consists of two strong straps, at the end of which there is a hand or foot handle. The length can be adjusted and adjusted to various exercises, the weight of the TRX is less than a kilogram. They train with their own body weight by changing one part of the body in the straps and the other part remaining on the ground. The TRX allows you to make three-dimensional movements and control the intensity of the exercise yourself with the angle of inclination against the closing of the straps.

With the help of TRX straps, you can try a really wide range of strength exercises for the whole body in the form of hanging techniques. These include individual movements, teaching instructions, and program principles, from which Hetrick's company Fitness Everywhere formed a unified system. Exercise TRX uses gravity and the movement itself evokes reactions to changes in body position and mechanical dominance. You work with balance and strength at the same time, which forms one dynamic form and thus maximizes physical activity.

The advantage is also the incredible number of exercises that can be performed within TRX. You can modify them with different body position settings to achieve any fitness or performance goal. Therefore, the choice of lecturer is also important. Some only know the basic positions, which will play over time, but the right teacher will find a lot with the combination. Therefore, ideally, recommend the recommendation of a really experienced lecturer.

Suspension training shifts the center of gravity, during which you activate the internal muscles, which are usually not overused and stressed. Physical strength develops due to functional movements and dynamic positions. In fact, you can't say that you can't cheat or make your workout easier during this exercise. At least I really can't. With classic strength training exercises, you have a fixed point on the ground, whether you are standing or lying down. Here you basically strengthen only in the starting position and you will feel the body in the first minutes of training.

TRX is great in that it exercises the whole body, offers unlimited variations of the exercise angle, so we don't have to exercise unilaterally and in isolation with a load only on certain parts of the body. It is a complex exercise combining health and performance. The intensity of exercise can be increased if you have a basic movement in your little finger. I achieved this after about a month of training. You can change the angle of the body to move the center of gravity away from the base point, increase the number of repetitions or sets, reduce the rest time between sets, and increase exercise speed.

TRX mainly activates the abdominal muscles, back, and torso, exercises flexibility, coordination, and balance. Suspension exercise thus represents quality functional training, which helps muscle endurance, stability of deep muscles and increases fitness thanks to the possibility of regulating load and speed.

After the lesson, I'm completely done. But happy. You really feel every muscle in your body, so I have most arms and shoulders. The next day back. And I know I can do more next time!

2. Jumping

A relatively new type of exercise is jumping (or trampolines), which began to be practiced in the USA. Jumping is one of the aerobic group exercises performed on a trampoline with handlebars or a handle, which serves as a support for possible loss of balance. It consists of individual elements forming a very simple choreography for relatively brisk music. The only thing that really bothers me is that the music is really fast and a lot of people are not enough to jump and practice in the music. I'm really a perfectionist, so this can turn me on, but nothing that can't be overlooked when you focus mainly on yourself.

I see the biggest advantage of jumping in being gentle on the joints, especially the knees. You fall on a soft surface, not on hard ground. On trampolines, they strengthen the muscles of the lower limbs, buttocks, back, and abdomen the most. As with the TRX, you engage the muscles in the center of the body and work on coordination and stability (jumping-fitness.com).

In addition to shaping the body, you also burn a lot of calories. Jumping is challenging for endurance, fitness, and proper breathing. If you follow the instructions and pace of the instructor, you will burn more intensely.

Jumping is the exercise during which I lost the most weight. In 2 months during the summer holidays 5 kilos. It's the whole cardio. But cardio that you will really enjoy. An energetic exercise full of good mood and don't forget, it should be an action to make you fall in love with it! Because trampolines cannot be invented with too complex choreography as with other aerobic activities (eg sports aerobics), the content and fun of the lesson depend a lot on the personality of the instructor.

Find someone to enjoy it with and who will really take the lesson. I was lucky and I still can't allow jumping!

3. Tabata

Tabata is an interval training based on clearly defined intervals that should be observed during training. In practice, you will encounter many forms, however, the original one is only one.

Tabata training is accompanied by 8 repetitions in an interval that includes 20 seconds of exercise and 10 seconds of rest. So it's eight thirty-second blocks in which you alternate training with very high intensity and short rest intervals. One Tabata counts for 4 minutes, and you can usually catch eight to ten of them per hour lesson, even with breaks between individual tables. Although it may seem like a small amount, thanks to the great demands and the right to issue a real maximum, you will be noticeably exhausted even in this short time.

Tabata is an exercise that I enjoy because of its regularity. You don't have to think about anything and you know in advance exactly what awaits you. Twenty seconds of popping and then ten pauses. You will distribute your strengths from the beginning and the whole lesson is predictable.

It is not specified what specific exercises should be performed at 20-second intervals, but the instructor should focus on complex exercises, not isolated movements that reach high intensity. A great helper is music made directly for tablet exercises. There are a large number of songs that are recorded for the purposes of this exercise, and in each, you will hear a direct countdown of seconds for the exercise and rest.

The advantage of Tabata is that it is possible to practice it practically anywhere, on any surface and condition, because you usually do not need any tools for it and you only use your own weight. It will be practiced by complete beginners and top athletes, depending on the appropriate choice of exercises. We always practiced Sabato outside in the park.

However, Tabata can also be practiced with aids, sometimes you will encounter training that uses overalls (smaller rubber balls),  skipping ropes, kettlebells (iron ball with a handle) or the above-mentioned TRX straps.  

What other exercises will get you in shape?

The three were my favorite. But we are all different and we enjoy something different, so it would be a good idea to mention at least a few other great groups, which you will definitely sweat:

Les Mills - an exercise that includes 8 different programs. They practice the same all over the world and new choreographies are sent every 3 months. Each workout has absolutely great rechargeable music and you will experience a wonderful atmosphere during them.

Circular training - very widespread and popular in the Czech Republic. During the lesson, you move around the locations, so the lesson usually runs away quickly. But the quality and fun of the lesson depend in many ways on the personality of the lecturer, so try until you find the ideal circle.

Bosu - exercise on a balance "half ball". During my ballet years, they forced us to do ballet breakthrough positions on them, but for normal exercise, it's perfect for firming and proper posture. You can practice standing barefoot, lying down, sitting, or just leaning on it with your hands or feet.

Fitbox - a fun way to the basics of self-defense. In this lesson, you will box, dig and learn a few basic punches in boxing.

And I could go on in dozens of paragraphs. There are a number of lessons you can take to get in shape. But it will be mainly about your approach. It is important to make such an exercise a routine that you will enjoy and look forward to. It doesn't make sense to force yourself into an exercise that doesn't make you happy. Firstly, you won't last long with it, and secondly, you have a choice of so many others. So boldly do it!