August 6, 2020

10 Min Workout To Correct Bad Posture – Fitness and Power and More…

In today’s digest we bring you articles on 10 Min Workout To Correct Bad Posture – Fitness and Power, Updated List Of Qualified Competitors For 2020 Mr. Olympia, “Focus On What You Can Do, Not What You Can’tâ€�: How To Get Into Exercise If You Have A Disability and Science Based Steps To Lose Weight – Fitness and Power. Hope you enjoy them…

10 Min Workout To Correct Bad Posture – Fitness and Power

No matter how hard you try to avoid it, it’s nonetheless true: your poor posture creates serious repercussions on your physical and mental health, ranging from headaches, decreased lung capacity and neck pain to impinged nerves and damaged intervertebral spinal discs. If you’re already suffering from a medical condition, it’s most likely that your poor…

No matter how hard you try to avoid it, it’s nonetheless true: your poor posture creates serious repercussions on your physical and mental health, ranging from headaches, decreased lung capacity and neck pain to impinged nerves and damaged intervertebral spinal discs. If you’re already suffering from a medical condition, it’s most likely that your poor posture makes it worse. Or, with other words, by simply fixing your posture you could get rid of a lot of your existing health problems.

If you’re one of those people who are fully aware of their bad posture but can’t seem to make any real effort to fix it, don’t worry, you’re far from the only one dealing with this issue. In fact, bad posture is one of the most common modern ailments, and for a very simple reason at that. The truth is that every change is difficult because it requires breaking up with the old habits and installing new ones, which becomes increasingly hard to do as we get older.

However, posture is a crucial aspect of good health and chronic posture problems shouldn’t be taken lightly. And by taking the time to solve this issue right now, you can prevent serious injuries and painful conditions in the future. In this article, we’ll provide you with a simple yet highly effective guideline on how to fix your poor posture once and for all.

How Does Good Posture Look Like?

Let’s begin by testing how good/bad your posture currently is. First, try balancing something, for example a book, on your head. If you are able to do it, try to keep the same body posture throughout the day and see how that feels. And if your regular posture is terrible, we can safely assume that it feels pretty awkward.

Ideally, if you stand with your back to a wall, your head should be near the wall or touching it when you look straight ahead, your shoulders should rest very close to the wall and your lower back should be slightly arched. If this isn’t the case, you can fix it by regularly performing the following five exercises until good posture becomes a part of you.

Workout

  1. Wall Angels
  2. Hip Hinge with Hands Overhead
  3. Standing Horizontal Abduction with TRX (or Band)
  4. Farmer’s Carry
  5. Double- or Single-Leg Bridge Hold

#1. Wall Angels

Stand next to a wall, maintaining good posture and raise your arms up the wall while keeping your core tight. Your spine should remain neutral while your tailbone, lower back, upper back and head should make contact with the wall. Extend your arms fully overhead without arching your back. Don’t let your lower back, elbows or hands come off the wall during the entire movement. If you perform it correctly, the movement will be a bit hard at first, but it will become easier as your elasticity improves. Perform 2 sets of 10 reps.

#2. Hip Hinge with Hands Overhead

Perform a hip hinge (moving the hips through a complete flexion to extension with minimal knee bend) with your arms overhead to give your thoracolumbar fascia (a membrane seated in your posterior thorax and abdomen) a good stretch. Hold the bottom position (seated hips) for 10 seconds. Perform 10 reps.

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10 Min Workout To Correct Bad Posture – Fitness and Power was originally published at https://www.fitnessandpower.com/fitness-and-health/10-min-workout-to-correct-bad-posture






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Updated List Of Qualified Competitors For 2020 Mr. Olympia

This past weekend, we saw the Tampa Pro take place which was the first major show in months due to the current health crisis situation. It definitely gave us hope that the rest of the season will go on as scheduled including the Olympia weekend which is the biggest bodybuilding and fitness event on the…

This past weekend, we saw the Tampa Pro take place which was the first major show in months due to the current health crisis situation. It definitely gave us hope that the rest of the season will go on as scheduled including the Olympia weekend which is the biggest bodybuilding and fitness event on the planet. 

The Olympia usually takes place in September, however, due to the change in atmosphere around the globe, it was moved to December 17-20 with the new location being Planet Hollywood Resort and Casino. The qualification period was also extended to October 18 which is only fair for competitors who need to qualify. 

But earlier today, the Olympia released the updated list of qualified athletes for the big event which can be found on their website. It was, of course, updated based on the Tampa Pro results but before this list is as definitive as it can be, we’ll see several more qualifiers over the next several months.

This year’s Olympia should be different than what we’re used to seeing especially under the new ownership and not to mention, the Ms. Olympia competition will return. There’s definitely a lot of optimism for an amazing event in 2020. 

Here’s the updated list of the qualification standings:

2020 Mr. Olympia Qualified Competitors

Brandon Curry (USA)

William Bonac (Netherlands)

Hadi Choopan (Iran)

Dexter Jackson (USA)

Roelly Winklaar (Curacao)

Phil Heath (USA)

Cedric McMillan (USA)

Nathan DeAsha (UK)

Juan Morel (USA)

James Lewis (USA)

Hunter Labrada (USA)

Read more: IFBB Tampa Pro 2020 Results & Highlights – All Divisions

Mr. Olympia Points

Lukas Osladil (Czech Republic), 10

Mamdouh Elssbiay (Egypt), 9

Regan Grimes (Canada), 8

Steve Kuclo (USA), 8

Iain Valliere (Canada), 8

Andrea Muzi (Italy), 7

Sergio Oliva, Jr (USA), 7

Dwayne Walker (USA), 7

An Nguyen (USA), 6

Phillip Clahar (USA), 6

Vahil Baharlou (Iran), 5

Han Jin Choi (Canada), 5

Ronald Gordon (USA), 5

Peter Boncardo (Canada), 4

Cody Montgomery (USA), 4

Marek Olejniczak (Poland), 2

Mokhmed El Emam (Russia), 2

Maxx Charles (USA), 2

Daniel Toth (Hungary), 1

James Hollingshead (UK), 1

212 Olympia Qualified Competitors

Kamal Elgargni (Libya)

Derek Lunsford (USA)

Shaun Clarida (USA)

John Jewett (USA)

Ahmad Ashkanani (Kuwait)

David Henry (USA)

Hidetada Yamagishi (Japan)

Angel Calderon (Spain)

Guy Cisternino, Jr (USA)

Sunghwan Kim (South Korea)

George Peterson (USA)

212 Olympia Points

Dectric Lewis (USA), 8

Derik Oslan (USA), 7

Aaron Clark (USA), 6

Kevin Johnson (USA), 5

Ahmed Elsadany (Kuwait), 4

Sami Al Haddad (Bahrain), 4

Michael Toscano (USA), 4

Hyunjin Kim (South Korea), 4

Estaban Alejandro Fuquene Bravo (Colombia), 4

Kiju Hong (South Korea), 4

Ghaffarnezhad Azizi Jafar (Iran), 3

Tomas Tabaciar (Slovakia), 3

Felipe Fierro Lobos (Chile), 3

Bola Ojex (USA), 3

Samir Troudi (Sweden), 2

Raul Sanchez Reyes (Mexico), 2

Peter Phillipe Castella (Hong Kong), 1

Ashot Kagarmanian (Russia), 1

Men’s Physique Olympia Qualified Competitors

Khali Quartey (USA)

Long Wu (China)

Raymont Edmonds (USA)

Ryan Terry (UK)

Carlos DeOliveira (Brazil)

Brandon Hendrickson (USA)

Ismael Dominguez (Mexico)

Camaran Harris (USA)

Stan Morrison (USA)

Corey Morris (USA)

Khaled Shewaiter (Qatar)

Aundre Benson (USA)

Andrei Lincan (Romania)

Kyron Holden (USA)

Bong Seok Choi (South Korea)

Jeremy Potvin (USA)

Ryan John-Baptiste (UK)

Yasser Fernando Chala Blandon (Colombia)

Andre Ferguson (USA)

George Brown (USA)

Men’s Physique Olympia Points

Frank Worley (USA), 14

Jason Huynh (USA), 11

Antonio Smothers (USA), 10

Rashaud Watson (USA), 10

Steven Cao (USA), 9

Diogo Montenegro (Mexico), 7

Alexander Quimson (USA), 7

Luca Biolo (Italy), 7

Riccardo Croci (Italy), 6

Ponpaisan Ruangsangpen (Thailand), 6

Davide Mazzolari (Italy), 6

Daniel Ammons (USA), 6

Greg Brant (USA), 5

Tuan Anh Tran (Vietnam), 5

Omid Eskandari Ghazi Kalayeh (Iran), 5

Ondrej Kmostak (Czech Republic), 5

Felipe Franco (Brazil), 5

Derrick Stevenson (USA), 5

Rodrick Clark (USA), 5

Samuel Andrews (New Zealand), 5

Denis Romanov (Russia), 5

Andrea Miggiano (Italy), 5

Victor Ramirez (Venezuela), 5

Charjo Grant (USA), 5

Anthony Gilkes (USA), 5

Alex Segati (Italy), 4

Sepehr Hajighorbani (Iran), 4

Muyoing Zhai (China), 4

Ramses Rams (Spain), 4

Benquil Marigny (USA), 4

Will Sage (USA), 4

Clarence McSpadden (USA), 4

Youcef Djouti (France), 4

Maxime Parisi (France), 4

Michael Bell (USA), 4

Deoha Sangaree (Thailand), 3

Nicolas Koeu (USA), 3

David Odom (USA), 3

Jared Thompson (USA), 3

Paco Hunain Saquib (USA), 3

Junaid Kaliwala (India), 3

Jonathan Bueno Gonzalez (Spain), 3

Miroslav Juricek (Czech Republic), 3

Zheyu Zhang (China), 3

Diego Garcia (Mexico), 3

Ahmed Shokry Solimen (Egypt), 2

Bader Almualin (USA), 2

Kola Ayeni (USA), 2

Alessandro Cavagnola (Italy), 2

Michael Thomas (USA), 2

Brian J. Taylor II (USA), 2

Viet Doan (Australia), 2

Maxime Villatte (France), 2

Carl Laguerre (Haiti), 2

Tommy Clark (USA), 2

Torre Washington (USA), 1

Ms. Olympia Qualified Competitors

Helle Trevino (USA)

Margie Martin (USA)

Irene Anderson (Sweden)

Nicki Chartrand (Canada)

Monique Jones (USA)

Monia Gioiosa (Italy)

Iris Kyle (USA)

Andrea Shaw (USA)

LaDawn McDay (USA)

Related – Iris Kyle To Make Bodybuilding Return At 2020 Ms. Olympia

Ms. Olympia Points

Janeen Lankowski (USA), 8

Maria Flores (USA), 7

Hailey McGrath (USA), 6

Pamela Hannam (USA), 5

Nataliya Kuznetsova (Russia), 4

Reshanna Boswell (USA), 4

Claudia Partenza (Italy), 3

LaDawn McDay (USA), 3

Alenda Hatvani (Czech Republic), 2

Angela Rayburn (USA), 2

Oana Alena Hreapca (Romania), 1

Tina Williams (USA), 1

 Figure Olympia Qualified Competitors

Cydney Gillon (USA)

Latorya Watts (USA)

Nadia Wyatt (USA)

Jessica Reyes Padilla (Puerto Rico)

Carly Starling-Horrell (USA)

Asmaa Salimi (Canada)

Martina Yabekova (Canada)

Maryam Bamdad (Canada)

Julia Waring (USA)

Natalia Soltero (Mexico)

LaToyia Farley (USA)

Figure Olympia Points

Bojana Vasiljevic (USA), 14

Ashley Soto (USA), 8

Sandra Grajales (Mexico), 8

Anna Banks (Poland), 7

Donya Jackson (USA), 7

Danielle Rose (USA), 6

Raquel Clarke (USA), 5

Belinda Hope (USA), 4

Frida Thestrup (Denmark), 4

Wendy Fortino (USA), 4

Sharon Brown (Canada), 3

Shelace Shoemaker (USA), 3

Asher Prior (Australia), 3

Larhannah Robinson (USA), 3

Anca Bergen (Romania), 2

Maggie Watson (Canada), 2

Chelsea Larson (USA), 1

Osiris Trumpe (USA), 1

Barbara Kiss (UK), 1

Andrea Pollard (USA), 1

 Fitness Qualified Competitors

Sally Kendall-Williams (USA)

Ryall Graber (Canada)

Whitney Jones (USA)

Missy Truscott (USA)

Jaclyn Baker (USA)

Tiffany Chandler (USA)

Allison Ethier (Canada)

Katie Mitchell (USA)

Adela Garcia (USA)

Ariel Khadr (USA)

Fitness Points

Darrian Borello (USA), 15

Terra Plum (Canada), 13

Molly McCracken (USA), 10

Derina Wilson (USA), 8

Debbie Fowler (USA), 5

Jeanine Taddeo (USA), 4

Jessica Zehr (Canada), 4

Alayne Corum (USA), 4

Rene Brosch (USA), 3

Alison Burns (USA), 3

Stephanie Jones (USA), 3

Alison Amos (UK), 2

Katrina Wright (Canada), 2

Donnice Christian (USA), 2

Layla Mikayla (USA), 1

Shannon Siemer (USA), 1

Anna Chism (USA), 1

 Bikini Olympia Qualified Competitors

Monica Ellis (USA)

Casey Torres (USA)

Sethia Daigle (USA)

Camile Periat (USA)

Elisa Pecini (Brazil)

Angelica Teixeira (USA)

Ashley Kaltwasser (USA)

Daraja Hill (USA)

Janet Layug (USA)

Lauralie Chapados (Canada)

Maia Gordon (Canada)

Noora Mahonen (Finland)

Alessia Facchin (Italy)

Cristobalina Pajares (Spain)

Sara Choi (South Korea)

Claire Lehndorf (New Zealand)

Natoshia Coleman (USA)

Katya Nosova (New Zealand)

Etila Santiago (Brazil)

Susana Aramayo (Argentina)

Sel Guevara (Philippines)

Hannah Ranfranz (USA)

Evita Breide (Spain)

Nittaya Kongthun (Thailand)

Eli Fernandez (Mexico)

Rafaela Milagres (USA)

Lexus Redmond (USA)

Lucia Malavaze (Brazil)

Jennifer Dorie (USA)

Bikini Points

Ashlyn Brown (USA), 21

Adrianna Kaczmarek (Poland), 16

Jasmine Gonzalez (USA), 15

Vania Auguste (USA), 11

Beatriz Biscaia (Portugal), 10

Breena Martinez (USA), 10

Amy Landry (USA), 9

Hye Kyeong Hwang (South Korea), 8

Julia Schroeder (Canada), 8

Svetlana Elina (Russia), 8

Priscila Leimbacher (Switzerland), 8

Jennifer Ronzitti (USA), 8

Hazel Hernandez (USA), 7

Juli Lopez (USA), 7

Marissa Bell (USA), 6

Juliana Dantas (USA), 5

Jessica Palmer (USA), 5

Breana Turner (USA), 5

Regina Tan (Singapore), 5

Ashley Humiston (USA), 5

Chen Qi Liu (China), 5

Song A Reum (South Korea), 5

Samantha Kwan (Hong Kong SAR), 5

Marisa Woo (USA), 5

Jessica Kavanagh (Ireland), 5

Brittney Dayne (USA), 5

Joanrae Miller (USA), 4

Tiffany Jensen (USA), 4

Kim Gutierrez (Chile), 4

Liana Martinez (USA), 4

Cynthia Benoit (Canada), 4

Bola Seo (South Korea), 4

Chloe Hunter (New Zealand), 4

Ana Paula Baggio (Brazil), 4

Francesca Stoico (Italy), 4

Marioly Galarza (Bolivia), 4

Calysta Upperman (USA), 4

Abbi Gaetano (USA), 4

Shannyn Creekmore (Canada), 3

Mercedes Fernandez (USA), 3

Jenn Scott (Canada), 3

Geri Lara Berger (USA), 3

Patricia Frits (Hungary), 3

Jisun Kim (South Korea), 3

Rebecca Mooney (New Zealand), 3

Wang Flora (China), 3

Stine Hansen (Denmark), 3

Anna Tapu (Italy), 3

Kaley Houdyshell (USA), 3

Maya Astable (USA), 3

Lauren Dannenmiller (USA), 2

Carla Garthwaite (USA), 2

Nicole Verdugo (Mexico), 2

Ashley Parker (USA), 2

Emily Hayden (USA), 2

Elsa Pena (Portugal), 2

Stephanie Sequeira (USA), 2

Lastuti Usman Gumanti (Singapore), 2

Rhiannon Morgan (New Zealand), 2

Tara Grier (USA), 2

Aria Adamy (USA), 2

Fan Shuihui (China), 2

Carolina Mestre (USA), 2

Catharina Wahl (Hungary), 2

Maria Eugenia Vegas (Chile), 2

Melissa Soto Saavedra (Chile), 2

Gina Scafoglio (USA), 2

Romina Basualdo (USA), 2

Diane Brunet (Canada), 1

Women’s Physique Olympia Qualified Competitors

Penpraghai Tiangngok (Thailand)

Shanique Grant (USA)

Sarah Villegas (USA)

Natalia Abraham Coelho (USA)

Daniely Castilho (Brazil)

Laura Pintado Chinchilla (Spain)

Victoria Myslik (Canada)

Valentina Mishina (Russia)

Laura Richards (USA)

Brittany Watts (USA)

Ivie Rhein (USA)

Women’s Physique Olympia Points

Margita Zamolova (Czech Republic), 18

Anne-Lorraine Mohn (France), 10

Jennifer Taylor (USA), 10

Trish Wood (USA), 10

Desunka Dawson (USA), 8

Jeannie Feldman (USA), 8

Sherry Priami (USA), 7

Christina Bitner (USA), 6

Sonia Domingue (Canada), 4

Liz Pottnuff (Canada), 3

Mirea Henriquez (Netherlands), 3

Bian Ruiying (China), 3

Toni West (USA), 2

Modesta Halby (Denmark), 2

Sarah Hayes McGill (USA), 2

Jada Beverly (USA), 2

Leslie Gurr (Canada), 1

Irene Tristante (Spain), 1

Antoinette Downie (Barbados), 1

Suzanne Davis (USA), 1

Classic Physique Olympia Qualified Competitors

Rickey Moten, Jr (USA)

Chris Bumstead (Canada)

Ahmad Ahmad (Iraq)

Ali Shamsghamar (Iran)

Breon Ansley (USA)

RD Cardwell (USA)

Danny Hester (USA)

Dani Younan (USA)

Wesley Vissers (Netherlands)

David Hoffman (Germany)

Arash Rahbar (USA)

Terrence Ruffin (USA)

Sami Ghanem (USA)

Jose Maria Mete Bueriberi (Spain)

Fabiony Sylvain (Dominican Republic)

Alex Cambronero (USA)

Christopher Hunte (USA)

Myeongho Park (South Korea)

Deontral Campbell (USA)

Classic Physique Points

Jose Marte (USA), 12

George Peterson (USA), 11

Keone Pearson (USA), 10

Chen Kang (China), 9

Steve Laureus (USA), 9

Abner Logan (USA), 8

Jonathan Hambrick (USA), 8

Klaus Drescher (Austria), 7

Mikhail Timoshin (Russia), 6

Vladimir Sizov (USA), 6

Dmitrii Vorotyntsev (Russia), 5

Nicholas Austin (USA), 5

Seong Hwan Kim (South Korea), 5

Shicheng Jin (China), 5

Mike Sommerfeld (Germany), 5

Toto Djong (USA), 5

Milad Sadeghi (Iran), 5

Jorge Arturo Herrera Machado (Mexico), 5

Roberto Martinez Pizana (Spain), 5

Julian Castano (Colombia), 5

Jaewan Park (South Korea), 5

Divine Wilson (USA), 5

Jayson Rivera Perez (Puerto Rico), 4

Panexce Pierre (USA), 4

Hany Saeed (Egypt), 4

Dimitri Williams (Canada), 4

Jason Strayhand (USA), 4

Abdelkarim Ammari (Morocco), 4

Sam Adiki (USA), 4

Fernando Mendoza (Panama), 4

Sungjin Kang (South Korea), 4

Ron Galup (USA), 4

Cris Murray (USA), 3

Vahid Nazari (Iran), 3

Keyvan Rezapour (Iran), 3

Daniel Strong (USA), 3

Bryan Jones (USA), 3

Jason Brown (USA), 3

Greg Doucette (Canada), 3

Hasdsan Mahdi Abdulreda (Saudi Arabia), 3

Lucas Coelho (Brazil), 3

Antonio Cummings (USA), 3

Jason Martinez (USA), 2

Keith Lanier (USA), 2

Mahdi Parvani (Iran), 2

Giuseppe Christian Zagarella (Italy), 2

Ramone Haye (Canada), 2

Mathias Hald Hasen (Denmark), 2

Paul Vu (Australia), 2

Bikramjit Singh (India), 2

Justin Freeman (USA), 1

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Updated List Of Qualified Competitors For 2020 Mr. Olympia was originally published at https://fitnessvolt.com/qualified-competitors-2020-olympia/







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“Focus On What You Can Do, Not What You Can’tâ€�: How To Get Into Exercise If You Have A Disability

Almost everyone finds their first few visits to the gym a little daunting. Even if you’re confident about your fitness, heading to a new space to train in front of other people is intimidating, and that feeling is likely to be heightened if you have a disability. Jay Moir is a wheelchair user with cerebral…

Almost everyone finds their first few visits to the gym a little daunting. Even if you’re confident about your fitness, heading to a new space to train in front of other people is intimidating, and that feeling is likely to be heightened if you have a disability.

Jay Moir is a wheelchair user with cerebral palsy who decided to start going to the gym after gaining weight. Since then, Moir has lost almost five stone and qualified as a fitness instructor, and he has also found that his mental health has improved along with his physical fitness.

We spoke to Moir to ask for his advice for people with a disability looking to start hitting the gym more regularly.

How did you get into exercise?

I got into fitness three years ago after gaining over three stone in weight. I downloaded MyFitnessPal and this allowed me to see where I was going wrong with my diet. I also started attending the gym six days a week, focusing on strength and mild cardio, and with this combination I managed to lose just under five stone in just over a year.

Did you try a few types of exercise before picking your favourites?

I played wheelchair basketball for a couple years, but I struggled to concentrate on it because I was so focused on my training in the gym, so decided to quit basketball and just dedicate all of my time to getting stronger and training hard.

What challenges does having cerebral palsy lead to when working out? How do you overcome them?

I’m fortunate enough that I’m able to get out of my chair and onto the machines in the gym, so it’s not like I really find anything a struggle – I just train like everyone else. But if I do come across a barrier, I just think about what the exercise is, what muscle group it works and what I can substitute in instead.

What advice do you have for people with a disability looking to get into exercise?

Focus on what you can do, not what you can’t. You don’t have to lift great big heavy weights – just do what feels best or most comfortable for you, and I guarantee you that those feelgood endorphins will start flowing.

My biggest fear about going to the gym was being “the guy in the wheelchair”, but I soon discovered that everybody in the gym is there for their own reasons and they aren’t going to judge you. If anything, they will praise you and most likely offer assistance if required.

How important is it for you to exercise regularly? Does it help with your mental health as well?

It is very important for me to train daily. If I don’t I feel terrible, tired, uncomfortable and just drained. So I always make sure that I train, regardless of whether I’m in the mood or not because it always makes me feel amazing afterwards and I know my body will thank me in the long run.

What made you keen to become a qualified trainer?

Becoming an instructor was important to me because going to the gym changed my life. If I can pass on my knowledge and experience, and give people the tools to get themselves in a better position both physically and mentally, then I believe I could help a lot of people – both able-bodied and those with disabilities.

I also decided to post my workouts and my journey on my blog and my Instagram simply to document it for myself as well as sharing it with others. If people take something positive from my content then all the better!



“Focus On What You Can Do, Not What You Can’tâ€�: How To Get Into Exercise If You Have A Disability was originally published at https://www.coachmag.co.uk/fitness/8657/how-to-get-into-exercise-if-you-have-a-disability







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Science Based Steps To Lose Weight – Fitness and Power

If you are like most people, then you have a few layers of fat that you have gained over the years and it seems you just can’t shake them off, no matter what you do and how hard you try. Although the road to weight loss should be a very simple one – eat right…

If you are like most people, then you have a few layers of fat that you have gained over the years and it seems you just can’t shake them off, no matter what you do and how hard you try. Although the road to weight loss should be a very simple one – eat right and exercise regularly and the pounds will melt away – only a handful of people manage to complete the journey to their dream body with relative ease. Most of us take a few wrong turns on the way and end up regaining every pound we’ve lost and adding a few more after another round of bad fad diets.


Believe it or not, the solution to this universal problem is setting the right mindset before embarking on your weight loss journey. Instead of letting others shape your decisions, you can ensure significant results in a short period of time by educating yourself about the way your body works and restructuring your approach to weight loss with the help of the latest scientific findings. No more magical pills, diet shakes and revolutionary training programs. This article will help you get right back on track in 5 quick basic steps!

#1. Don’t starve yourself!

Don’t forget that food is fuel for the organism. By starving your body, you will only slow down your metabolism and hinder your progress in the long term. Avoid any diet plan that advises you to eat less than the minimal amount of calories your body needs to function properly. No matter how much weight you lose, if your health suffers along the way, you won’t be able to enjoy your new body.

#2. Cut back on sugar

Starches and sugar stimulate the release of insulin in the body more than any other nutrients found in food. And since insulin is a major fat-storing hormone, you need to keep its production as low as possible. There’s no getting around this one – if you’re serious about weight loss, say goodbye to your favorite sugary snacks, sodas and desserts, as well as french fries and baked potatoes. In addition, after you cut back on starch and sugar, all of that water weight you’ve been carrying around will disappear in the first week or two of dieting.

#3. Eat high-protein foods

The second big step after breaking up with carbs is increasing your protein intake, so make sure that each of your meals includes a major source of good quality protein. Foods rich in protein are filling, muscle-friendly and offer great metabolic benefits that will improve your body’s ability to burn calories. Also, high-protein foods help control blood sugar and insulin levels, thereby increasing your fat-burning potential even further. The best choices include fish and sea food, lean meats, eggs, soy and mushrooms.


#4. Increase the intensity

Forget about the treadmill. If you really want to lose weight on a fast and efficient way, you need a high-intensity training routine. Tons of studies have already proven that high-intensity workouts yield far superior results compared to moderate and low intensity workouts, regardless of their duration. Pair the principle of high intensity with strength training and you’ve got the perfect combination for melting fat away, building quality muscle and priming your metabolic rate.

#5. Relax and try to get enough sleep

Make no mistake, getting fit is a task that demands your full attention and plenty of sacrifices. And one of the most underrated contributing factors to weight loss and maintaining a lean body is sleep. First of all, a lack of sleep is associated with an increased daytime level of cortisol, a hormone that causes increased appetite, poor blood sugar control and excessive fat storage. Some studies have actually shown that chronically elevated levels of cortisol can negate even the effects of the best diet and training program. Therefore, if you’re constantly stressed out or not getting enough sleep night after night, you won’t see any great results from your weight loss efforts. So in order to boost your progress and improve your overall well-being, find a relaxing technique that works for you and opt for at least 6-8 hours of sleep per night.

#6. Avoid fad diets

We assume that you’ve already had your share of ineffective diets that left you even fatter and unhappier that you were before you started them, but can you really tell a good diet from a fad one? Let’s make it a bit clearer. Any diet that excludes protein foods, relies too much on a certain supplement, claims to provide outstanding results in an inadequately short period of time or supports its validity only with before and after pictures of satisfied clients, is not the right diet for you, period.

If you follow this simple guideline in the process of selecting the right diet plan and training program for you, we can guarantee you that you will lose weight on a sustainable way and promote your health and well-being. It might not be superfast, because real results never come that quick, but if you just make the effort and commit yourself to your new healthy habits, your dream body will be only one step away.




Science Based Steps To Lose Weight – Fitness and Power was originally published at https://www.fitnessandpower.com/lose-fat/science-based-steps-to-lose-weight-fast