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!

 

Benefits of Watermelon.

 

Melons are divided into two groups - watermelon and sugar melon. Watermelon otherwise - St. John's wort (Latin name Citrullus lanatus), comes from Africa and is still widely grown there. Over the years and due to its popularity, its cultivation has spread to many countries such as Italy, Greece, Israel, Spain, Cyprus, Hungary, Slovakia, Czechia and we could continue.

Botanically, watermelon is an aquatic vegetable belonging to the gourd family, and as is known, gourds need favorable climatic conditions - plenty of heat, light, and irrigation. The color of melons varies according to the type and ripening. From shades of gray to yellow and light greenish to dark green or gray-green longitudinally striped. The shapes also vary from large round or elongated ovals to small ones weighing around 1kg. The surface of watermelon can be from rough to completely smooth. We know very large watermelons weighing more than 10kg, but there is even a giant weighing over 120kg.

Watermelon has a light to deep red flesh inside, depending on the species, degree of ripening, and has regularly distributed seeds. Some species are bred without seeds. Watermelon has many more nutrients than we would expect. It contains lycopene, vitamins C, B1, B6, provitamin A, folic acid, proteins, and the minerals phosphorus, calcium, sodium, magnesium, potassium, and iron. Watermelon is 90% water, and therefore it is a very suitable food for cleansing peel, it is, so to speak, a gift for the kidneys. We know that the human body is largely water, even in the bones there is water, so the body needs to replenish the water regularly. By consuming watermelon, we combine healthy with useful.

So we can use watermelon as a reliable helper in problems with kidneys, digestive tract, high cholesterol, and obesity. Melons generally supply minerals, hydrate, aid in acidification, and have diuretic and laxative effects.

Watermelon contains a balanced amount of sugar, it is low in fat. It has very few calories - about 28 - 32 kcal per 100 grams of raw edible part. This makes it suitable for a reduction diet and even for diabetics with regard to the diet. Watermelon can be consumed whole with its zinc-containing skin. He is known to have excellent immune support. It affects the production of the dopamine-friendly hormones, which we produce ourselves. But when it drops, it can cause a bad mood, sadness, disharmony, and depression. Zinc has an important function in our body as an antioxidant, accelerates healing, regulates the function of blood cells, both white and red.

Watermelon is a refreshing vegetable on a hot day, a medicinal food for the kidneys, digestive system and is excellent in the form of juice. We can use it as a supplement to fruit salads and frozen as another color variant in an ice cream sundae. In short, watermelon offers many ways to enrich the diet.

As I began to think about what I would write about this amazing vegetable, I imagined that fragrant crunchy, sweet goodness in the hot summer somewhere in the garden. I once heard that watermelon is just water. It would be sad if something so beautiful, good-tasting, and eye-catching grew on the ground, and it didn't even have a gram of healthy substances. Did you know that the word watermelon comes from Greek and means "ripe apple"? maybe there was a watermelon, too, tell me, you come tired after a hard day's work, home on a hot summer day and there's a fragrant watermelon snack on your table, isn't that a pleasant idea?

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Do you exercise but still not lose weight? 7 tips to watch out for.

 

Whether you want to lose weight for a better feeling, a well-developed body, or, for example, health, regular exercise is an indispensable helper in this regard. However, it can happen that even if you really try and work every day, not centimeters and not down. What can be the causes of this apparent injustice and how to correct these mistakes and finally start losing weight?

What mistakes should you pay attention to when losing weight?

1. You repeat one workout over and over.

Constantly repeating one workout of the same intensity, length, and type of exercise will cause your body to get used to it soon and you will stop moving forward. This way you can lose not only strong performance but also the creation of curves and an increase in muscle mass. The other side of the matter is also the unpleasant fall into the exercise routine, which is followed by a loss of motivation, deterioration of performance, and sometimes even complete resistance in your quest for a better body to continue. 

Therefore, try to engage a little imagination and change the type, intensity, and length of exercise from time to time.  Sweep the weights and numbers of sets and don't be afraid to translate your training plan, during, self-weight training, yoga, mobility exercises, HIIT training, or any other movement.

2. You only focus on cardio.

Aerobic activity is undoubtedly important in trying to lose weight and shape curves, but it is not very effective in itself. Strength training also has a sovereign position in this respect, which will help you with strengthening and shaping your body and, in addition, thanks to the repair of damaged muscle fibers, it will increase your basal metabolism for the next 24 to 48 hours. Therefore, for the best possible result, try a combination of strength and aerobic training with enough space for regeneration.

3. You choose inappropriate foods.

The key element of effective weight loss is the caloric deficit, which should reach about 15-20% of the total daily energy intake. To achieve and maintain it, however, it is not enough to adjust the portion size, but also to monitor the choice of food. Pay particular attention to energy-rich foods (fast food, sweetened lemonades, or ultra-processed products) that combine a high proportion of carbohydrates and fats. Their danger is that although you may feel that you are eating very little in volume and are actually hungry, with a few bites of these goodies you can wall up all your weight loss efforts.

4. You are hungry.

Although it might seem at first glance that the bigger your caloric deficit, the faster and more effective your weight loss will be, it's unfortunately not that simple. By reducing your diet too much, you will lose problems such as chronic fatigue, deficiency of certain nutrients, higher muscle loss during weight loss, and last but not least, you will burn less energy during sports and normal daily activities because your body will try to save energy, where grey. You can read more in our article entitled Do you eat little, work hard, and still not lose weight? Try to eat more!

5. You eat little protein.

Protein has an irreplaceable role in every diet, but in weight loss, its importance multiplies. Proteins have a high thermal effect, so they require a large amount of energy to digest and metabolize. In addition, they give you a feeling of satiety after a meal, which is especially priceless during the diet. 

In addition, during weight loss and the associated lower energy intake, the body is able to produce glucose (as a basic source of energy) from the proteins in your diet or your own body. However, such a breakdown of muscle mass is not desirable and it is, therefore, necessary that you ensure a smaller "reserve" with a higher protein intake and the body does not have to take amino acids to produce energy from the muscles. When losing weight, it is, therefore, appropriate to increase the protein intake to about 1.6-2.4 g / kg body weight.

6. You stop moving naturally.

It is undoubtedly great to plan your training and deserve it every day. But it certainly does not mean that you should forget about natural movement. If you summarize the total physical activity in 60-120 minutes and sit at the computer for the rest of the day and lie down on the sofa, you can burn fewer calories in the final than if you took the dog outside in the morning, went up the stairs at work, cleaned up a little at home and they walked briskly for an hour. Therefore, always try to include as many other physical activities as possible for the soaked training, such as walking, cycling, wheeling, dancing, swimming, cleaning, and anything else.

7. You have unrealistic expectations.

Weight loss is a long way to go and although it would be beautiful to deal with it from day to day, the reality is a little different. You can't expect the extra pounds that you've gradually accumulated for months and maybe years to leave you now in a few days. Nevertheless, it is necessary to persevere and bring your goal to a successful end. To increase motivation, set small sub-goals that you will gradually meet. By gradually deleting the achieved goals, you activate the so-called reward system in your brain, which releases dopamine (the hormone of happiness) and will keep you moving forward. 

What to take from it?

One of the building blocks of successful weight loss is regular physical activity, which will help you increase your caloric expenditure. Even in this case, however, there are a number of flaws and snags that can bury your quest for a more attractive appearance mercilessly. 

In particular, you should avoid repeating the same workouts over and over again, exercise focused only on cardio, starvation, selection of inappropriate foods, lack of protein in the diet, reduction of natural movement, and, last but not least, excessive expectations. You will naturally only succeed in the biggest and most important steps when you stop focusing only on the goal itself and start enjoying the exercise itself. :)

Benefits of walking.

Ordinary walking means many benefits for your health: it is a prevention of many chronic diseases and, without exaggeration, it can prolong your life. Anyone can walk, anytime and at any age. The undeniable plus is that such a brisk walk will easily fit into your daily routine and you do not need any special equipment. And I almost forgot: do you know that walking is easy and elegant to lose weight? 

1. You will be in a better mood.

Walking has a positive effect on your mental health. Studies show that it helps reduce the symptoms of anxiety or depression. Hand on heart: at least we are currently in a bad mood. Put on your shoes and go outside for a while. Combine that with a coffee stop at your favorite coffee shop. Even on a normal day, you can easily integrate walking: walk on the way to or from work. The feeling of a clear head is worth it, believe me.

To benefit from these benefits, take a brisk half-hour walk at least 3 times a week.

2. You will burn more calories and lose weight more easily.

Is your goal to maintain weight or lose weight, but is popular running yet beyond your strength, or has it not grown to your heart? Bet on walking. It's a nice and painless way to get more exercise into your life. The advantage is that you burn energy almost exclusively from fats, you do not run out so much and you do not strain your joints.

Walking doesn't burn a lot of calories, but you can do it for a long time. The energy expenditure during walking is approximate as follows (60 minutes of walking, man 80 kg, woman 65 kg):

Walking pace (4 km / h): woman about 195 kcal, man about 240 kcal

Trip (5 km / h): a woman about 230 kcal, man about 280 kcal

Speedway (7 km / h): female about 325 kcal, male about 400 kcal

How many calories you actually burn depends on many factors. These include pace, distance, terrain, or weight.

3. Walking will help strengthen and shape the leg muscles.

To immerse yourself even more and build strength, choose rugged terrain or add a slope if you walk on a treadmill. Ignore the elevators and escalators and enjoy each step with pleasure. 

For a greater effect, add strength training: in home conditions, resistance rubbers will help. Believe that your squats or lunges will have new grades. Au.

4. Strengthen immunity.

Do you go for walks regularly? Then believe that you can strengthen your immune system and only a rhyme will not come to you.

The study looked at about 1,000 people who recorded the frequency of physical activity and respiratory manifestations. The activity to be recorded was to last at least 20 minutes and the whole group was divided into 3 tertiles according to the frequency of movement from ≤1x, 1–4x, or ≥5x per week. Not surprisingly, those who moved the most were the least ill, and when they got sick, they also had milder manifestations.

Therefore, try to walk to or from work. Are you currently working at home office? Plan a walk, for example, after lunch. You will avoid the typical attenuation and you will see that it will burn you more when you return. 

5. Kick digestion.

Do you suffer from digestive problems? In addition to enough fiber (30 g / day) and a sufficient drinking regime (30-45 ml / kg), do not forget to exercise.

If you are struggling with constipation, exercise and physical activity is a simple and effective solution. And this applies not only to this unpleasant condition but also to your healthy digestion. Physical activity will support the peristalsis (movement) of the intestines and thus the digestion will pass through the gastrointestinal tract more quickly. So walking seems like an ideal helper. Incorporate it into your lifestyle and you will see that your digestion, including defecation, will tread like clockwork.

6. You will support prevention and prolong your life.

If you go for a half-hour walk five times a week, you will reduce the risk of cardiovascular disease by 19%. Do you manage to include walking in your program every day? Then you will benefit even more from the benefits.

Walking has similarly positive effects on type 2 diabetes. In a small study, participants took a short walk (15 minutes) after each main meal. An interesting conclusion is that the effect on blood sugar levels was greater than during one longer walk. However, this finding needs to be further investigated.

7. You do not need any extra equipment.

You really don't need anything at all to start walking regularly. If you want to upgrade the walk and get a little wet, sports shoes and clothes will suffice, which you probably own. So there's nothing stopping you at all.

Alternate routes, terrains and discover the beauty of the surroundings. To avoid injury, be sure to stretch before and after. A sports watch can also be a good motivation, which will help you improve your estimate of how many steps you take about a day. Awaken your competitiveness and bet on something tempting, for example with a friend, about who will miss more in a week or a month. I believe that you will do everything to win.

What to take from it?

Walking is a great way to get more exercise into your life right now. We would hardly look for any negatives in it. We can all walk, regardless of the current form, and we don't need anything special. Maybe you, with the coming spring, feel the need to move more and maybe lose some pounds, but you don't feel like running yet. There is nothing easier than to start with brisk walks, from which you can gradually go for a run.

 

 

will i lose weight if I only eat in the first half of the day?

 

Have breakfast like a king, have lunch like a prince, and leave dinner to the enemy. So almost everyone has heard this lesson in their lifetime. Is eating a guarantee of success in weight reduction, especially in the first half of the day, or is it just an experienced myth?

Does a rich breakfast lead to a higher feeling of satiety during the day?

It was this question that scientists led by Ravussin (2019) from the Louisiana, Biomedical Research Center tried to address. They, therefore, divided the people into two groups:

.The first group ate their entire daily intake (3 servings) in the first half of the day from 8:00 to 14:00.

.The second group had the same energy intake (3 servings) spread over the day from 8:00 to 20:00. 

The key for the scientific team was to find that people on the "morning diet" had a subjectively less feeling of hunger after four days of this diet, which was also objectively confirmed by lower levels of the hormone ghrelin, which signals hunger in the body. Thanks to this, it was much easier for this group to keep the tastes in check and not slip into the evening "luxation" of the refrigerator.

Will breakfast lovers lose weight due to faster metabolism?  

Eat more food in the early hours and start metabolism? Not so fast! Although the speed of metabolism can be accelerated and great tips on how to achieve this, Ondra Klein wrote to us in his recent article, but unfortunately, this case is not one of them. When the researchers measured the energy expenditure of all the people included in the study from both groups, they found that the energy expenditure did not differ between the groups of people involved.

For clarity once again. Breakfast (or eating only in the first half of the day) will not start your metabolism and will not increase your energy expenditure. But it will help you lose weight by having less hunger and less appetite for junk food. In addition, this eating style will reduce your time to eat by about half. Naturally, then you eat fewer calories ...

This can also benefit all adherents of intermittent starvation alias IF, who actually follow something similar on a daily basis. Eating only in the first half of the day can lead to slightly increased thermogenesis. At the same time, this practice is in line with natural circadian rhythms. No miracle, but a good weight loss tool for some.

Fitness from gyms - ATTENTION

In the mentioned study, they came to another interesting finding. People who ate only in the first half of the day (8: 00–14: 00) had a higher proportion of degraded proteins than all-day eaters (8: 00–20: 00), which is a common manifestation of muscle loss. 

This is probably due to the fact that we cannot store proteins in the body "for worse times" as easily as carbohydrates or fats. The 16-hour fast then took its toll…
Whether these degraded proteins came from skeletal muscle and whether this degradation limits muscle mass build-up is not being answered by the researchers in the study. 

.But we can read more about intermittent starvation in sports nutrition and muscle building in an article called  Intermittent starvation:

What to take from it?

.When losing weight, it doesn't matter if you eat all day or just the first half of the day - the most important thing is how much you eat during the whole day. The timing of meals itself can have a much smaller effect, 

.The royal breakfast, together with a higher energy intake in the first half of the day will help keep the hunger hormones in check, so you won't be so hungry in the evenings.

.A typical example of a similar scenario is one of the intermittent fasting protocols, during which we eat for 6 hours and then fast for 18 hours. This can be a good tool for weight loss, but not the only (or perhaps the ideal) option.

.You will not speed up your metabolic rate with a large breakfast (and by analogy you will not slow it down by skipping breakfast). You can achieve this, for example, with the right exercise in the gym.

.When losing weight, try to arrange the meals during the day in the way that suits you best. Some eat the last meal during the afternoon, others two hours before going to bed. There is no universal template - we are all different and we each live differently.

.If you are trying to build muscle mass, keep in mind that this process takes place 24 hours a day, and not just an hour after training. It seems ideal to have a regular supply of protein at least 4 times a day at intervals of 3-5 hours. Such a portion of protein should contain a dose of about 20-40 g, with a daily intake of 1.4-2.0 g of protein per kilogram of body weight.

.When gaining muscle mass, the uneven distribution of foods during the day (for example, only up to 6 hours during the day) can be counterproductive in the effort to build muscle mass. If we want to try intermittent starvation in practice, let's keep it in our diet.

 

How To Get Loss Weight In Just Few Days.

 By 

       MUHAMMAD ALI

There are many reasons that discourage you from exercising, but losing weight may not be as strenuous as you might think. Just make a few small changes in your life, and it is after them that you will see the results not only on your body weight but also on your overall health. Take a look at these 20 weight loss tips that will help you lose weight for a while, but also permanently if you continue to follow them.

1. Drink plenty of water before eating.

Researchers have found that drinking water 2 hours before and after a meal is very effective because water helps absorb and absorb nutrients. Drinking water before a meal prevents you from pumping up your insulin levels, which is very important in losing weight, because if these insulin levels are high in your blood, you increase the chances of fat being stored in your body.

2. Less is sometimes more.

Try eating from smaller plates, which will guarantee the consumption of smaller portions. The ideal plate size should be approximately 22 cm. Serving on such a plate will give you a feeling of satiety.

3. Food needs plenty of time. 

Take time to consume your meals. Be sure not to rush to eat, no matter how hungry you are. The ideal time you should devote to your meal is 15 minutes, and this is the time it takes for your stomach to think it's full.

4. Avoid snacking.

During your diet, this may seem like a hard task, especially if you are under long-term stress and coercion. However, if you feel like eating, wait 20 minutes. It is very likely that these appetites will pass you by soon.

5. Up the stairs in all circumstances.

Just a two-minute walk up the stairs every day will help you avoid the few extra pounds that most people gain per year. In addition, you can burn an average of 12 to 15 calories per minute on the stairs. Which means you'll soon fit into your favorite pants or skirt.

6. Do not succumb to emotions.

If you have a day under the house animal you suffer from migraines from the weather or you suffer from stress from work duties, pay attention to what you consume and try to find out why you eat this? If your relationships are not according to your ideas and you are drowning in grief during the Sinful Dance with an ice bucket or a bar of chocolate, you'd better go for a walk, call your friends or clear your head during an herbal bath.

7. Get at least 7 hours of sleep.

At least 7 hours of sleep each night is very important for your body and mind. If you are too tired and don't even remember a beneficial 8-hour sleep, you should stop and think about whether your body and mind are going to ruin. Of course, if you're not asleep and you're in a bad mood, you avoid the biggest detour, and you tend to eat more.

8. Wear wrapped clothing.

By wearing wide and baggy clothes, you hide your body and curves. However, if you start wearing baggy clothes, you will notice more of your body and the parts you are gaining weight on. Thanks to this, you will be able to focus on improving your exercise plan and your problem areas.

9. Keep the leftovers on the plate out of sight.

If you haven't finished everything you had on your plate, put the leftovers out of your sight. All you have to do is cover it with a napkin so that you are not tempted to eat more than you should.

10. Share your goals.

Achieving your goals will have a 50% greater chance of success if you share them with your sparring partner or friends. Involve your acquaintances, friends, or family in your weight loss plans, who will be happy to monitor your progress.

11. Have breakfast.

Even in this case, we cannot avoid the advice of our careful mothers or grandmothers. Yes, they were right. Breakfast is the basis of every day and should be enjoyed at least one hour after you wake up. This will start your metabolism and digestive tract.

12. Bring your own lunch.

Pack your own lunch and going to work. Maybe your colleagues will consider you  because you will not want to go to lunch with them, but you will give your body the food and substances it needs. In addition, you will not waste time and money on unhealthy foods, which in turn can harm your diet and healthy eating.

13. Do not eat for 12 hours before waking up.

In order for your stomach to acquire proper digestive habits, it needs to be empty for about 12 hours. This may not be a problem during sleep. Therefore, if you get up at 6:00 every day, you should stop eating at 18:00 in the evening.

14. Avoid salt. 

Salt causes bloating, so prefer foods with fresh herbs and unsalted vegetables.

15. Hunger is a hidden thirst.

The way your body responds to hunger is similar to the way it responds to thirst. Before you get to breakfast, think about whether you're really hungry. You can quickly tell the difference by drinking a glass of pure water and no and not an energy drink. It is very easy to find out if the desire for food was really real. please avoid snacks and fatty food.

16. Bring your own snacks.

You will certainly appreciate a handful of nuts or dried fruit packed for lunch when your colleagues at work bring a box of fried donuts or cream cakes from their mother's fifties to the table.

17. Choose a snack full of water.

If you can no longer drink pure water, try replacing it with fruit or vegetables with high water content. For example, watermelon, peppers, cherry tomatoes cucumber, or celery. The high water content will fill and fill you, thus preventing unwanted bloating.

18. Eating apples always and everywhere.

Apples are full of fiber and act as natural appetite suppressants through an enzyme called pectin. Pectin helps control blood sugar levels.

19. Eat your favorite sweets every day.

Yes, you read that right. While it may seem that we contradict each other at this point, it is not quite so. You can eat well during the diet, but healthy. A small piece of chocolate a day won't hurt you, and at the same time, it will prevent you from eating a box of cookies or a whole bar of chocolate in the evening before going to bed. In addition, dark chocolate with a high percentage of cocoa has many positive properties, and also contains antioxidants that reduce the accumulated stress gained throughout the day. so please avoid sweet chocolate and cookies.

20. Exchange butter and mayonnaise for sandwiches.

Hummus spread with crushed avocado and mustard or boiled red pepper puree is an excellent substitute for mayonnaise or butter. These replacements are healthy alternatives to various dressings or calorie spreads that you consume daily.

21. Use the bottle.

Keep a bottle or carafe on your desk. This will ensure that every time you look at it, you will remember to follow your drinking regime. Drinking water will guarantee you all-day hydration, prevent the unpleasant feeling of bloating and you will feel better and more alert. You can also use a variety of filter bottles, which are a good alternative to drinking healthier fluids.

22. Set reminders on your mobile or computer.

In today's world, there is a large amount of technical equipment that will help you really with anything. Therefore, try using your mobile phone or computer and set comments on it. Whether you use them to remind you to have a drink every hour, walk around the room or stretch your back. Over time, these comments will turn into positive habits that will easily fit into your life.

23. Turn eating into a social event.

You should stop eating in front of the TV on the couch or in front of your computer monitor. Besides crumbling all around, it doesn't benefit your body either. Try to find a partner or friends who are also trying to lose a few pounds, and your lunches will be more sociable. In addition, you can exchange a few tips or recipes for the diet.

Thanks for reading this blog please share or like and comments.

 

Home training to strengthen the inner thighs for women.

 

When we do not have the opportunity to go to the gym to do strength training aimed at strengthening and losing the inner side of the thighs, we can work on our goal at home. 

It may not be as fun and challenging for many of us as a properly loaded axle, but it works. We must not throw a shotgun into rye. As a result, you just need to make your training more nutritious by simply adding the number of repetitions and increasing the intensity. 

What should home training look like ideally?

1.We should spend about 5-10 minutes warming up or warming up before the actual strength part of the training. Rich jumping at a light tempo or a combination of jumping jacks and elements of the running alphabet, such as buried on the spot, high knees, or lifting, will suffice. This prepares the muscles and cardiovascular system for stress.

2.Joint mobilization and dynamic stretching serve to prepare the muscles for load, activate the neuromuscular connections, and prepare the joints for the main part of the training unit.

3.The main part of the training consists of a comprehensive exercise of all muscle parts using your own body. We can look for such training under the name full-body training. The training focuses on the development of strength, endurance, and muscle mass of the whole body.

4.The last point of training should be static stretching when we stretch shortened and loaded muscles during training.

5.We should also not forget a sufficient drinking regime and protein intake

What should a full-fledged home training focused on the inner side of the thighs fulfill?

1.The training should effectively practice the targeted part, ie the inner side of the thighs. This means that well-trained athletes will have to spend more time training (more sets) to get closer to muscle failure and practice the area sufficiently. Therefore, if we consider it appropriate, the training of the inner side of the thighs for firming and weight loss can be divided into 2-3 training units.

2.How many series should the training have? Very generally, we can bounce back from 3-4 series per exercise. It all depends on our training, condition, and goals.

3.How many repetitions should each exercise have? Again, we can bounce back from the basic range of 10-20 repetitions for one series of exercises. But again, it will be small for some, too much for others. It is ideal to follow the feeling and perform repetitions until "muscle-burning" or shortness of breath. In short, exercise so that the muscles feel that we are loading them in some way. And of course with an emphasis on feeling movement.

4.It is better to choose pauses between sets rather for shorter than during strength training in the gym with dumbbells. In most cases, 1-3 minutes of rest are enough between each series to at least partially regenerate the energy needed for muscle contraction.

5.The training frequency is entirely under our control. In combination with training focused on the whole body, we can exercise the inner side of the thighs about 2-3 times a week to a total volume of about 5-6 training units per week. Training the inside of the thighs can also be a normal part of whole-body training. But it all depends on the specific situation, training, and individuality. 

Effective training of the inner side of the thighs does not mean having half of the rubber discs loaded on the axis with unmanaged exercise technique. When training this part, it is far more true than anywhere else that the correct involvement of muscles and their feeling is far more important.

Of course, we should not forget about a properly set diet with regard to goals. Without the right diet, we can practice the "alleluia" and the results will not be seen, we must not forget that. 

.We will set up fast and sustainable weight loss with the help of an article entitled How to lose weight as quickly as possible? We have a step-by-step guide for you

.You can find inspiration for exercises to effectively exercise the inner thighs in the article  How to the inner thighs? 5 exercises after which your feet will be on fire

 

TOP 10 exercises for outdoor training.

 

Exercising outdoors is great for our body and soul and we also avoid the training stereotype. In today's article, we will find tips for exercises that we can do anywhere, without aids, and in a minimum of time.

What can be the benefits and risks of short interval training? 

Interval training is often held at a higher intensity, but at the same time, we can manage it in less time than, for example, classic training in the gym or cardio. We can use the intervals both for strength training and for riding a bike or jogging. This type of training has its advantages, but also pitfalls that we should be aware of. 

Benefits of interval training.

1. Lots of calories burned.

.when training at high intensities, our body burns more calories in the same unit of time than at medium or moderate-intensity.

.studies  show that postprandial energy expenditure (EPOC) is higher in interval training than in classic cardio.

.and when we add these two values ​​(energy expenditure during training + EPOC), the energy output can be lower, the same, or higher compared to classical cardio because it always depends on the intensity of the load during the activity and its duration.

2. Time saved.

.interval training often does not take us more than 30 minutes.

3. We do not need special equipment.

.there are a lot of exercises with our own weight, thanks to which we practice the whole body.

4. We are definitely not in danger of boredom.

.each of our interval training can be a little different.

5. We support the health of our hearts and blood vessels.

6. We can practice anywhere.

.We can do exercises with our own weight at home, outdoors, but also on vacation.

Risks of interval training.

1. Higher risk of injury.

.due to quick exercises, we often don't focus so much on following the right technique.

.at intervals, we often come across exercises with jumps and hard impacts, and if we are not trained, it can hurt our musculoskeletal system.

2. Risk of overtraining and reduced performance.

.if we practice high-intensity interval training on the whole body every day, there may be situations where we will not be able to regenerate sufficiently, and this may result in a gradual decrease in our performance.

.it will be more beneficial to alternate interval training with another activity, eg aerobic training in medium intensity.

10 exercises with our own weight, which we can practice anywhere.

Most of these movements serve to strengthen the whole body. They exist in different variants and we can adapt them to our current fitness. If we have available exercise aids such as single arms or kettlebells, we can add them to some exercises after mastering the basic technique. For all exercises, we should have a firm centered body during movement. 

1.  English girls.

Execution: We start standing, shoulder-width stance, then drop to a squat position, place our hands on the ground, kick our legs back to the handle position, lower our body to the ground, and then lift ourselves again and jump to the upper position. 

2.  Squats.

Design: Posture with shoulder width or slightly wider. We keep the back straight, we move the pelvis back as if sitting down, the heels are on the ground all the time, the knees point outwards. Squat deeply until you maintain the correct technique (without flexing the spine). We can also do squats with a jump or weight. 

3.  Lunges.

Execution: We stand upright, arms along the body, one leg steps forward (or backward), knees pointing straight, back straight. We will carry out the lunge as deep as the right technique will let us go. We can lightly touch the ground with our knees. Another option is a lunge with a jump and alternation of legs or adding weights to the hands. 

4.  Mountain climbers.

Execution: The movement starts in the position of the plank on the outstretched upper limbs, then we pull one knee to the chest, then we return the leg to its original position, we do the same with the other leg. We alternate our legs, keeping the firm center of the body all the time. It's such a "run in the plank". 

5.  Cranks.

Execution: We start in the position of the plank with outstretched upper limbs, arms shoulder-width apart or slightly wider, slowly lower the chest by touching the elbows until we touch the mat, then push the chest back to the starting position. Throughout the exercise we try to keep the body level, we do not bend in the spine, the head in the extension of the torso. The variant on the knees is simpler (so-called women's push-ups), by changing the position of the hands ( close to the body, farther from the body ) we change the involvement of the muscles. A more demanding variant is, for example, Spiderman push up, where we bend one leg at the same time as the handle, or the handle with a clap. 

6.  Plank.

Execution: The basic position is with the support of the forearm, the elbows make a right angle with the shoulders, the head in the extension of the spine, the activated muscles of the abdomen and buttocks, the body is in one line. The spine should not bend at all times. More important than the time we last in the plan is its correct execution. Other variants include a plank on outstretched upper limbs, a side plank, or a plank with touches of the shoulders. For beginners, a plank with support on the knees is suitable. 

7.  Russian twist.

Execution: Sit on the ground with bent knees, keep your back straight at all times and turn your chest and hands to your hips. We change sides. If we have weights, we can hold them in our hands during exercise. 

8.  Sprinter seats.

Execution: The exercise starts lying on your back, together with the activation of the center of the body, we lift the torso and at At the same time bring one knee closer to the chest and touch the knee with the elbow of the opposite hand, return to lying on your back, and repeat the exercise on the other side. 

9.  Romanian deadlift on one leg.

Design: Stand with the weight on one leg with a slightly bent knee, we start to lean forward and the leg, which is not a support, goes backward in a smooth motion. It is not necessary to lean forward as much as possible, it is more important to maintain the correct technique - especially straight backs without turning the pelvis. First, we practice the exercise without a load, if done correctly, you can add one-handed arms. 

10.  Side skaters.

Execution: Stand with the weight mostly on one leg with the bent knee, the other leg bent in the leg, from this position we take the bent leg a step to the side with the fact that we transfer the weight to it, we bend the other leg. 

What could such training look like? 

To get the most benefits from a short interval workout, it should be of higher intensity and include the best muscles of the whole body with a predominance of multi-joint exercises. We want to fit in time up to 30 minutes. We can choose which form will be the most ideal for us. 

We start each workout by warming up for 5-10 minutes. For example, we start with a brisk walk, run lightly, and then circle the joints of the whole body. On the contrary, the end of the training should be devoted to general calm and exhalation (eg slow running or walking home) and static stretching.

1. Circular training.

We will choose a few exercises that we will practice in a row with minimal pauses when moving to the next exercise.  

Example of circuit training.

.Exercise	The number of repetitions
.Squats with a jump	15–20
.Mountain climbers	15–20
.English people	10–15
.Russian twist	15–20
.Cranks	10–15

We include short breaks between exercises. After the end of the series (all 5 exercises) 1-2 min. pause. This is how we practice the 3-4 series. 

2. High-intensity interval training HIIT (high intensity interval training)

We can adjust the interval training of the HIIT type according to our own performance. For beginners, it is better to choose the ratio between exercise and rest in favor of rest (eg 15 seconds of exercise, 45 seconds pause), while more advanced exercisers can get into a ratio with a longer period of exercise (eg 30 seconds of exercise, 15 seconds pause). Some people may like the variant of interval training, where instead of a break we will include an exercise in a lower intensity. E.g. We do squats with a jump for 20 seconds, squats without a jump for 15 seconds, or vice versa. 

Example of HIIT training.

.we can adjust the time of exercise and breaks to our own condition

1.Alternating lunges with a jump of 30 sec., 30 sec. pause.

2.Plank with shoulder touches 30 sec., 30 sec. pause.

3.Mountain climbers 30 sec., 30 sec. pause.

4.Squats 30 sec., 30 sec. pause.

5.Spiderman push-ups or regular push-ups 30 sec., 30 sec. pause.

After completing the series, pause for 1 minute. We will practice a total of 3-4 series. 

3. Tabata interval training.

Tabata is one of the most demanding offshoots of interval training. It practically looks like we practice for 20 seconds, rest for 10 seconds. We have 8 such intervals behind us. One Tabata will take us 4 minutes. Whether we choose 8 different exercises or alternate between 4 or 2 is up to us. 

Example of Tabata.

1.Lunges backward - 20 sec., Pause 10 sec. 

2.Romanian deadlift on one leg (left) - 20 sec., Pause 10 sec. 

3.Romanian deadlift on one leg (right) - 20 sec., Pause 10 sec. 

4.Cranks (a variant on the knees) - 20 sec., Pause 10 sec. 

5.Plank - 20 sec., Pause 10 sec. 

6.Sprinter seats  - 20 sec., Pause 10 sec. 

7.Side skaters - 20 sec., Pause 10 sec. 

8.English  - 20 sec., Pause 10 sec. 

.pause after one series 2 minutes, total 3-4 series 

What to take from it? 

The inclusion of interval training can diversify our current training plan. The mentioned exercises and types of training can be chosen according to taste. All you have to do is go outside, to the park, to the workout playground, and spend a few minutes with your body, for which we will be rewarded with a generous dose of endorphins.