Author Archives: bhealth
Author Archives: bhealth
Sometimes, no matter what diet you try, you struggle to lose weight. The problem might just be that you’ve been trying the wrong kind of diet for your body type. If you’re an endomorph, it means that you carry a lot of body fat and you don’t have a lot of strong, lean muscle.
People who are endomorphs naturally have a more difficult time getting rid of excess weight. However, that doesn’t mean that it’s impossible. What you have to learn to do if you want to get in shape is learn how to eat using an Endomorph Diet.
An endomorph diet is one that bases the way that you eat on the type of body that you have because of your skeletal frame. When you eat the endomorph way, you’ll choose your foods based on the shape of your body.
What this method of dieting does is uses your body shape to help propel you toward weight loss rather than you following a diet that doesn’t fit you. As an endomorph, your body is just prone to hanging onto the fat.
You’re might be pear shaped. This means that though you’ll have body fat, you’re doing to carry most of right at the abdomen. It also means that it’s a lot easier for you to put on extra pounds than people who aren’t endomorphs.
Thanks to the extra struggle with your body type, you’re less likely to find success with a one-size-fits-all type diet. You need one that’s customized for your body. Your diet needs to be one that restricts calories through portion control.
It will need to lower your caloric intake to around 1,500 calories if you’re aiming for a pound of weight loss per week. It also needs to be one that counts the calories you burn through exercise so that you don’t drop your calorie level too low.
As an endomorph, your metabolism just doesn’t work as fast as other body shapes. So you need a diet that can boost your metabolism as you lose. Because your body type has a tendency to hold on to what you eat, it’s important that any diet you follow under an endomorph diet includes regular exercise.
The best diet for your body type is going to be one that’s low carb and higher in protein. You don’t want to cut your carbs too low. That works against those with endomorph body types by slowing the metabolism even more.
You’ll need to focus on complex carbs rather than simple carbs. Good endomorph diets are ones such as a diabetic diet, or the Paleo diet. To get started on the endomorph diet, you would want to choose the low carb one that focuses on eating healthy foods rather than rapid weight loss. The reason for that is because you’ll want to adopt this as a way of eating long term to be healthier rather than just eating to lose weight for now.
Intermittent Fasting Diet
If you’re thinking that it’s time to take some pounds off or experience multiple health benefits, you’re going to want to learn about a diet known as intermittent fasting. This type of food plan is a way to lose weight by using days (or hours) of eating mixed with days (or hours) of fasting.
There is no menu that you have to follow because the focus of the diet isn’t on which foods you consume. Instead, what it focuses on is when you should eat or fast. While on this diet, you will only eat at certain times.
You can choose to fast according to a specific number of hours or by choosing days of the week to forego food. There are no iron-clad rules for this diet, which is why it’s a great one for people who hate the strict format of a more traditional diet.
Plus, it’s an effective way to shed pounds for both men and women. You won’t fast for long periods of time, unless you want to, which is helpful to those who have low willpower.
You can pick between different styles of the method that have often been used. One of these methods is the 5:2 plan. The first number represents the number of days you eat normally, and the second number are the days you’ll fast.
So for two days of the week, you’d either fast completely, or consume only 500-600 calories - but the rest of the week, you’re not limited to that number of calories but you just eat sensibly.
Most people love this because they get to eat the foods they normally do without having to buy anything special. Another style of this form of dieting uses the 16:8 method. It means you have 8 hours to eat, but after the those hours are gone, you wait 16 hours before you eat again.
So if you have your dinner at 5 in the evening, you wouldn’t eat again until 16 hours have passed. There’s also a 24 hour fasting plan, where you just don’t eat anything for a full day.
You can do this once or twice during a 7 day period or simply rotate your days and eat every other day. To get started, you just decide which style of the intermittent fasting diet will work the best for you.
If you have a hard time going without food for a whole day, then you wouldn’t like the every other day style. But what’s great about this idea is that if you do struggle with calorie restriction, you can choose to use the 16:8 style, where you can eat for 8 hours during the day and let some of the rest of the time be during your sleeping hours.
There are some mistakes with intermittent fasting that you’ll want to avoid. Make sure that when it’s your time to eat, that you actually eat. Your body might feel better once you’ve fasted so it can be tempting to not eat the number of calories that your body needs the rest of the time.
Don’t make the mistake of adding a lot of other changes at the same time. For example, don’t add a harder workout. Your body needs time to adjust. When your fasting times or days are done, don’t make the mistake of overeating and binging, either.
When you want to lose weight, you want to choose a sound eating plan that will be beneficial to your health. That’s one of the reasons that the Golo Diet is so popular. It can work to restore your hormones to the correct balance as well as boost your metabolism.
Both of these can help you lose weight. But in addition to that, the diet also focuses on learning how to control your body’s insulin levels, which also helps with losing weight.
The diet teaches that by eating foods that don’t have a high glycemic index, you’ll lose weight.
And the reason that you’ll lose weight is because consuming foods like that won’t give you a swing in blood glucose. By keeping your glucose levels as even as possible, you lose weight faster.
The diet works by teaching insulin control using their one, two, or three month system. In addition to that, you’ll learn how to lower your calories for effective weight loss. You can cook at home or eat out when following the diet.
When you’re cooking at home, you’ll follow the guidelines that are given once you sign up for the diet. You will be restricting calories by using portion control on this diet, but the restriction is within a healthy range.
This diet program also encourages users to exercise regularly and when you exercise, you will learn how to add to your meal plan to account for the workouts. The final step with this plan is to take the Golo supplement.
Hunger pangs won’t be as much of an issue on this diet because you are allowed to eat more. The reason you’re allowed to eat more is because the foods you’ll choose are more nutritionally sound with fewer carbs and calories.
Once you sign up for the plan, you can have access to the program’s coaches, the meal plans, and the online support group. This diet is good for people who struggle to lose weight as well as for diabetics who need better glucose control.
To get started using the diet after you sign up, you’ll need to study what the fuel groups are. These are four food groups and they are vegetables, fats, carbs and proteins. You’ll learn how to divide your meal according to the portions in each of the fuel groups.
A mistake that you’ll want to avoid is not learning what the non-compliant foods are. Because some foods are seemingly healthy, it can be easy to think they’re okay. An example of this would be a food that contains artificial sweeteners.
You would think that if the food was low calories and low carb, it would on the compliant list. But users are instructed not to consume foods that contain artificial sweeteners.
Once you learn the system and put it into practice, you can lose weight and reach your target goal.
5Ways to Tone a Flabby Body in 2020
While there’s no proven way to spot train one area for fat burning, it’s very possible to spot train one specific muscle group for toning. So as long as you’re being consistent with an all over body fat burning regimen, your efforts to tone up certain parts of your body with targeted exercises should pay off.
There are many trouble spots people usually want to focus on when toning up. Toning up doesn’t mean the same as bulking, so you don’t have to worry about growth if you don’t want to. It’s more about the shape and firmness of the muscle, not its size.
How to Tone Your Arms
Arms can be a source of shame for many people. Depending on how fat is distributed throughout your body, you may or may not have a bit of extra skin and fat around your arms, often around the tricep or underarm area.
Arms can be a particularly hard part of the body to tone up, since it’s not just dependent on losing weight like it is with belly fat. Instead, you need to focus on lifting weights in order to tone up your arms.
Triceps are the most common problem area for people’s arms. You might have noticed a bit of extra skin hanging down from your arms if you hold them out to the side, called batwings, and that’s just a lack of definition in your tricep.
By putting on more muscle in that area, you’ll be able to firm it up and reduce the amount of loose skin. People often worry about looking too muscular, but rest assured, that won’t be the case.
It just takes a bit of healthy muscle to look toned. There are plenty of tricep workouts to do in order to tone this area, with one of the most common ones being dips. Dips can be done just about anywhere with various levels of difficulty depending on how strong you are.
They can be done by holding onto a slightly elevated surface behind you, with your feet out in front of you on the ground. You let your body come down, and then push yourself back up....
5 Ways to Have Fun as You Get Fit
There are some things we do because we want to live our best lives. Getting fit is one of them. It isn’t necessarily a fun thing to do if you just force yourself to eat right and do boring exercises every day.
If you don’t approach it from a place of enthusiasm, it will be very hard for you to maintain any sort of consistency over the course of weeks, months, and years. Instead, you’ll begin to dread doing it and you’ll procrastinate and avoid it whenever possible.
Walk in Interesting Destinations
Walking on a treadmill in a gym is unbearably boring. Nobody likes getting in shape by walking the same speed on a flat surface staring blankly at the wall, at best with music coming in through headphones.
It makes things tedious, and when you have to do something tedious, more often than not you’re going to stop doing it. If you really want to commit to fitness and not be bored to death while doing it, get outside and walk in some interesting places instead.
There are so many good places to walk all around the world. No matter where you live, you’re bound to have some place good not too far away and have fun while you get fit. One common place is the park.
Almost every city or town has a park that you can go visit, and they often have dedicated paths and trails just for people who want to run or walk around. You can park and go through that whole path and it might end up being over a mile before you even realize it.
Some cities have botanical gardens open to the public, and this is a great option, too. They’re essentially much nicer parks, full of flowers and beautiful trees. Having this scenery makes the long walk so much more bearable because you’re actually seeing things that you like, and as the seasons progress, you’ll be able to see all the flora changing.....
5 Ways to Get Six Pack Abs in 2020
One of the ultimate ways to showcase your fitness is by showing off your six pack abs. It’s become a common badge of honor among fitness enthusiasts to be able to prove that they have them.
There are many things you can do to shed fat and reveal the toned and carved ab muscles you want everyone to see – or just for your own personal satisfaction! Sometimes it has nothing to do with showcasing anything, and everything to do with simply feeling strong and healthy.
Increase Cardio to Tone Your Tummy
When people think about what they’d look like being in shape, one of the most commonly sought after features is having six pack abs. Everyone wants abs because it’s seen as a pinnacle in fitness, meaning that not only do you have a flat stomach, but you’ve also toned and worked it out to where the abs can shine through.
There are a lot of steps to get to that point, one of which is using cardio to tone up your midsection. For many people, their lack of abs is from a combination of excess fat hiding them as well very little (if any) definition from a lack of exercise.
This is why cardio is a great starting point to work towards them. Cardio helps you burn fat, but it also engages your core along with your legs, helping you develop muscles there so that you can see your abs a bit faster to begin with.
There are some forms of cardio that just happen to work better than others for this purpose. For example, rowing machines and jumping rope force you to engage your abs more, making them more defined.
Things like swimming are mostly for burning belly fat. It’s not a really massive difference, so as long as you’re doing a form of cardio you enjoy, that’s what matters. As far as scheduling goes, you should be doing cardio around 3 times a week.
Whether you combine it with your weightlifting days or keep them separate is up to you, though many people prefer to keep them separate so they’re not too tired to do either the weightlifting or the cardio....
5 Ways to Get Fit on a Budget
Getting fit can sometimes be a financial burden to many people – or at least, that’s what they think. We often hear how good, clean foods are most expensive and we know a gym membership, personal training and equipment is sometimes out of our price range.
At times, price is used as an excuse, but if you’re serious about achieving your fitness goals, then you won’t allow anything to stand in your way. You can achieve any fitness goal you set for yourself on any type of budget – big or small.
Build a Home Gym on the Cheap
Getting a gym membership can be costly. If there’s not a cheap gym near you, you can be paying quite a bit of money per month to have access to the gym. Even then, it may not be a 24 hour gym, so you have to work with their hours to get your workout in on time.
Building a home gym saves you a lot of money in the long run, but it doesn’t have to be expensive at the start anyway. People are sometimes put off by home gyms because the equipment can get expensive if you buy it new.
Things like treadmills can cost hundreds of dollars, and weightlifting machines can cost even more. Gyms can afford them because they have hundreds of people paying for memberships, but you’re just one person.
Instead of buying all of your equipment new, look towards the secondhand market. It’s not uncommon for people to sell exercise equipment or even give it away because they’ll try to build up a home gym and then give up on it, leaving them with these items that are taking up space.
You can find all kinds of essentials using websites like eBay or Craigslist, and usually for a much better price than you’d find brand new. It’s also important that you don’t buy equipment that you don’t need.
Certain things like machines that drive up the cost of a home gym aren’t really necessary if you can learn how to do those exercises with free weights - meaning things like dumbbells and barbells.....
5 Ways to Burn Fat in 2020
When it comes to looking good and feeling great, fat is the ball and chain that can derail those efforts. You can work out and tone the muscles in your stomach, for example, but unless you burn the fat on top of it, no one will see those six pack abs.
There are many ways to burn fat, but you need to find something that works well for you – something that’s easy for you and that you enjoy so you can have some consistency with it.
Use Cardio to Fight Fat Quickly
The main goal of most people’s fitness is to simply lose weight. Many people today are overweight, and it’s almost always due to the amount of fat they keep on them. There are plenty of options out there that you can use in order to fight fat and get yourself back to looking thin, but the most common one is certainly cardio.
In just about any gym you go into, you’ll find that they have rows and rows of cardio equipment. Whether it be treadmills, ellipticals, stair climbers, or anything else, they’ll have cardio machines there because they’re in high demand.
Running and other forms of cardio are fantastic both for burning off fat and making your heart healthier and more efficient. The reason it’s called cardio is that it’s a shortened version of the term “cardiovascular,” meaning something related to the heart.
Your cardiovascular health is your heart health, for example. When you run and do cardio, your heart rate goes up, and practicing that with consistency over a period of time means that your heart will continue to get stronger and stronger, with increased blood flow and an overall healthier body.
Cardio helps you fight fat by using up stored sources of energy to keep you going as you get tired. Your body uses two different things for energy. First, it uses carbohydrates, or carbs for short..
5 Ways to Build Muscle Mass in 2020
There’s a big difference between toning up and becoming muscular. Building muscle mass takes just as much effort, commitment and patience as losing weight does. Many people think it’s only a matter of doing repetitions, but it’s more than that.
There are some specific strategies you can incorporate into your fitness routines to help you build muscle mass and bulk up to whatever level you want. It might be just filling your frame out a bit, or really bulking up to a larger-than-life level.
Add Calories You Can Turn into Muscle
Most people’s fitness goals are centered around losing weight, because it’s very common to have excess fat nowadays. However, there are plenty of people who are actually a bit underweight, and could benefit greatly from putting on some pounds in the form of muscle.
In order to do that effectively, you might have to add some calories to your diet to promote better muscle growth. Just as your body can turn excess calories into fat, you can also turn them into muscle.
When you work out and feel sore afterwards, your body repairs itself using the nutrition from the food you eat in order to create stronger and larger muscles. Having the right nutrition and having enough nutrition is very important for this, because the wrong kinds of calories can leave you without the proper food you need to put on muscles.
Arguably the most important part of your diet for putting on muscles is protein. Proteins are the building blocks of your body, and you need plenty of them for your muscles. Obviously protein can be found in any form of meat, so that’s going to be the best initial option for you.
Clean sources of protein like chicken are a staple of many weightlifters’ diets, because they provide plenty of protein without things like grease, fat, and extra carbs. If you need a bit of an extra boost, there’s always protein shakes.....
5 Hot Fitness Programs for 2020
If you’re trying to figure out which fitness program you should pursue in 2020 to achieve optimal health or another type of fitness goal, you’ll be happy to hear there are many options for you to consider.
Five of them are garnering a lot of attention among fitness professionals, their clients and regular gym attendants, making newcomers to the fitness game eager to see what’s at the top of their list. You can choose based on your personal preferences and your specific goals.
Bodyweight Exercises for Fitness
Whether you’re brand new to fitness or you’re a seasoned athlete or fitness buff, bodyweight exercises can be a great way for you to work out if you don’t have access to free weights or machines – or, if you don’t quite feel ready for them yet.
There are all kinds of bodyweight exercises, ranging from beginner to advanced, and you can really get a full body workout just from doing bodyweight work alone. To start on the easier side, for a good upper body workout you can do pushups.
They’re one of the most commonly known bodyweight exercises, but they do work. Depending on how you angle your arms, you can have a more chest intensive workout or a more triceps-intensive one.
You can also adjust your body’s angle relative to the floor to make it more or less difficult, depending on what you need. These can be done anywhere, so they make for a perfect upper body exercise using bodyweight.
When it comes to legs, squats are king. Many times you’ll see people doing them with crazy amounts of weight, but bodyweight squats have their purpose, too. By focusing on your form and not the amount of weight you’re using, bodyweight squats tend to help you gain the muscle memory you need while also still developing your legs quite a bit....