In today’s digest we bring you articles on Can Caffeine Help You Lose More Fat? – Fitness and Power, Upgrade Your Meal Prep With This Simple Technique, These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other and The (15 Minute) Bye-Bye Arm Jiggle Workout. Hope you enjoy them…
Can Caffeine Help You Lose More Fat? – Fitness and Power
To all people who are planning to lose weight and are doing that by reading tremendous amounts of conflicting advice about it on the Internet – it all might seem like rocket science at first. They start losing their enthusiasm and wonder if it’s all worth it. While we can’t explain everything in one article,…
To all people who are planning to lose weight and are doing that by reading tremendous amounts of conflicting advice about it on the Internet – it all might seem like rocket science at first. They start losing their enthusiasm and wonder if it’s all worth it. While we can’t explain everything in one article, we can help about certain specifics regarding nutrition and supplements. In this article we’ll explain the effects of caffeine on weight loss. Because there’s conflicting advice on this topic too, this article will serve as a detailed explanation of how caffeine can help you lose weight.
What is Caffeine?
Caffeine is a natural chemical stimulant found in various quantities in beans, leaves and the fruit of some plants. The way it functions as a stimulant is through the CNS (Central Nervous System) and its effects are increased alertness and energy, which is something many college students can confirm when they are preparing for university finals while drinking 5 double espressos a day.
Another effect commonly contributed to caffeine consumption is weight loss. If you take into consideration that caffeine stimulates the CNS, it would be safe to assume that it could also be helpful for weight loss. Many long term studies have shown that consistent caffeine consumption is related to weight reduction and it seems that this has something to do with various factors that are based on the chemistry of the molecule of the caffeine itself.
Caffeine’s thermogenic effects
The level of caffeine reaches its peak after about an hour of consumption, which is the approximate time when people start feeling the initial stimulating effects. It seems that caffeine is able to increase the expenditure of energy by around 10 percent in exercising individuals by increasing the body’s heat production. This so-called thermogenic characteristic of caffeine is believed to be one of the main reasons for the increased rate of energy expenditure on a daily basis.
One of the studies has shown that drinking 600mg of caffeine results in an increased energy expenditure of around 150kcal per day. It’s important to note though that if you regularly drink coffee or are a frequent user of caffeine tablets as a supplement you will not experience the same thermogenic properties a first-time user would.
Metabolism of fat
Research has shown increased lipid oxidation after the consumption of caffeine. Even though it is an undisputed fact that caffeine is mobilizing fatty acids from the fat tissue, current studies have found little evidence to suggest that any enhancement in performance is because of fat oxidation. The fact that it is mobilizing fatty acids is a very important characteristic since it is believed it spares the muscle glycogen.
This basically means that you will still have your glycogen reserves intact and that the body will be able to use them in the latter part of the workout. By getting the fatty acids from the fat deposits, the body essentially uses the fats as an energy source instead of glycogen or the muscle tissue itself. The way caffeine does this is through one extraordinary property; it actually stimulates the pancreas to release smaller amounts of insulin. You might wonder how it’s able to do so when it is neither a protein nor a carbohydrate and has no calories.
Continues on next page…
Can Caffeine Help You Lose More Fat? – Fitness and Power was originally published at https://www.fitnessandpower.com/bodybuilding-supplements/can-caffeine-help-you-lose-more-fat
Make sure to follow Body Shapr on Facebook - Body Shapr
Upgrade Your Meal Prep With This Simple Technique
Mere mortals looking to make eating a healthy diet easier can now turn to the range of excellent meal delivery services that are now available. The likes of Fresh Fitness Food, Allplants or The Transformation Chef will supply healthy pre-made dishes you just need to reheat and enjoy. If you’re a Premier League footballer, however,…
Mere mortals looking to make eating a healthy diet easier can now turn to the range of excellent meal delivery services that are now available. The likes of Fresh Fitness Food, Allplants or The Transformation Chef will supply healthy pre-made dishes you just need to reheat and enjoy. If you’re a Premier League footballer, however, you may well turn to the services of private chef Jonny Marsh, who’s served up bespoke meal plans for clients like Paul Pogba, Kevin de Bruyne and İlkay Gündoğan.
We met Marsh at an event put on by Sure deodorants to promote exercise, and once we had finished chewing as many portions of the grub he had laid on as possible before being forcibly removed from the buffet, we asked if he had any top tips for non-elite players who needed a bit of help making meal prep a worthwhile way to spend a Sunday.
Marsh recommended a simple technique anyone who’s ever worked in a professional kitchen will be familiar with, but it’s rarely used in domestic settings. “In the industry we call it blanching,” Marsh explains. “When you cook veg, take it out when it’s half cooked and plunge it straight into ice-cold water – ice cubes and really cold water – which is called refreshing. Blanching traps all the nutrients, keeps all the colour, and when it comes to heating up you can either drop it in a bit of hot water or heat it up in the microwave – done.”
Use that alongside this grain bowl meal prep technique and you’ll have a couple of healthy meals in your locker for the week.
We also asked Marsh for his pre- and post-game meal recommendations for your typical Sunday morning 11-a-side player – and once he stopped laughing about the idea of playing hungover (we think he was laughing at himself, to be fair), he suggested starting your day with an English muffin, pan-fried kale, ham or bacon and a poached egg.
Marsh said a lot of his clients craved something sweet after a game or session in the gym, and advised throwing a protein chocolate mousse in your kit bag for immediately after the game (try our easy recipe). The, he says, sort yourself out a Sri Lankan curry with ginger, turmeric and coconut milk, “packed with anti-inflammatories to bring down any swelling you’ve got after the game”. Yep, sounds like Marsh plays Sunday league.
Look out for a recipe book from Marsh later this year.
Coach spoke to Jonny Marsh at a Sure event designed to inspire people to move more. Find out more on Twitter @Sure and Instagram @SureFootball #NeverMoreSure
Upgrade Your Meal Prep With This Simple Technique was originally published at https://www.coachmag.co.uk/nutrition/8143/upgrade-your-meal-prep-with-this-simple-technique
Make sure to follow Body Shapr on Facebook - Body Shapr
These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other
Kat Wirsing If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are…
If you want to build muscle and improve power and endurance, resistance bands are one of the best strength training tools you can use. Unlike dumbbells and kettlebells, resistance bands put less pressure on the joints and can target small and large muscle groups at once. Ranging from light to heavy, there are different levels of resistance you can work with.
“Resistance bands are great because you can bring them with you anywhere, and there are a varying degrees to make it more challenging, or scale it back,” says Betina Gozo, Nike master trainer and creator of STRONG with Betina Gozo: Total-Body Fitness In Under 20 Minutes.
Resistance bands are particularly useful for working your lower body, including the legs and glutes, because they force you to move with better form and produce power from the right muscles, Gozo says. If you suffer from knee pain, resistance bands are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.
“The external feedback of the resistance can help you adjust your stance or think about activating certain muscles to get the most out of the exercise,” Gozo says. “For example, if you’re someone that tends to let their knees cave in when you squat, placing a resistance band above your knees is a good reminder to drive your knees out,” she says. Not sure how to get started? Gozo designed this resistance band leg workout below.
Reps: 15 to 20 reps for two to three rounds
Equipment: One medium to heavy resistance band and a yoga mat.
Apparel: Nike Running Tank, Nike Epic Lux Tights, and Nike Zoom Air Fearless Flyknit 2 AMP Training Shoes.
The gluteus maximus—the largest muscle in your glutes—get the most love when it comes to butt exercises, but doing more exercises that involve abduction—moving your legs away from the midline—can help you target the smaller muscles. This fire hydrant exercise activates the gluteus medius and minimus by moving against the resistance of the band.
How to do fire hydrants: Place a resistance band just above your knee and get into tabletop position with your hips directly over your knees and your shoulders over your wrists. Engaging your glutes and outer thighs, lift your left knee out to the side without shifting your hips. Be sure to tighten your core so your upper body stays stable. Bring your left knee back to the starting position. Continue for 10 reps before switching sides.
Tabletop Glute Kickbacks
This variation of kickbacks fires up your glutes while tightening your core. The challenge here will be to keep your upper body and hips square and stable. A good visualization is to imagine pushing the wall behind you with your heel. You can really feel your glutes working. While this exercise primarily works your lower body, it’s important to press your hands down on the ground to keep your shoulders in place.
How to do tabletop glute kickbacks: Place a resistance band around the arches of your feet and get into tabletop position with your hips directly over your knees and shoulders over your wrists. Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head. Continue for 10 reps before switching sides.
Glute Bridge Pulses
Glute bridges are an excellent way to strengthen the pelvic floor and open up the hips. When you place a resistance band just above your knees, as shown here, you’re also engaging your outer thigh muscles to drive your knees out. Just be careful not to lift your hips too high to prevent overarching the low back.
How to do glute bridge pulses: Place a resistance band your thighs, just above your knees. Lie face up on a yoga mat with your knees bent, feet flat on the floor, and arms by your sides. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling and pulse your hips up and down, never letting your butt touch the ground. Continue for 15 to 20 reps. For a a more challenging variation, make it a single-leg glute bridge by lifting one leg off the ground.
Glute Bridge With Alternating Leg Raise
Your lower abs and stability get tested with this glute bridge exercise. Lifting one leg at a time with a resistance band around your thighs offsets your balance and makes your glutes work harder to keep them lifted off the ground.
How to do a glute bridge with alternating leg raises: Place a resistance band around your thighs, just above your knees. Lie face up on a yoga mat with your knees bent and feet flat on the floor. Tightening your glutes and pelvic muscles, press your hips up toward the ceiling. While keeping your hips lifted and driving your knees out against the resistance of the band, kick your left foot out in front of you and place it back down to the ground. Press your right foot firmly on the ground to help keep your body stable. Then kick your right foot out and place it back down to the ground, pressing your left foot firmly on the ground. Continue alternating sides for 15 to 20 reps.
Working your inner and outer thigh muscles, the clamshell exercise forces you to move with control and focus on proper form. Widen your thighs so the band stretches as high as you can before lowering your knee back down.
How to do clamshells: Place a resistance band around your thighs, just above your knees. Lie on your right side on a yoga mat and bend your knees. Rest your head on your right hand or on your right forearm, and place your left hand on your left hip. Working against the band, squeeze your glutes and thigh muscles to press your left thigh out as wide as you can. Pause for a moment at the top and then slowly bring your left thigh back to the starting position. This is one rep. Continue for 10 reps before alternating sides.
Resistance Band Squats
Now that you’ve mastered a bodyweight squat, you can bring up the intensity of this exercise by incorporating a resistance band. As Gozo previously said, think about driving your knees out to avoid them caving in. Remember to engage your core to keep your chest lifted as well.
How to do squats: Place a resistance band around your thighs, just above your knees. Stand with your feet hip-distance apart and extend your arms out in front of you. Tightening your glutes and core, sit into a squat, pushing your butt back and down. Work against the resistance of the band to drive your knees out. Keeping your weight in your heels, firmly press them down on the ground to stand back up. This is one rep.
Resistance Band Leg Lifts
As we mentioned earlier, hip abduction is a great way to target the smaller muscles in your glutes. With these resistance band leg lifts, you’re also actively squeezing your thighs to out to the sides. Want to make sure you’re using the right muscles? Put your hands on your hips to feel the muscles working, Gozo says.
How to do resistance band leg lifts: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and thighs and balancing your weight on the right leg, lift your left leg out to the side, tightening the band as much as you can without shifting your hips. Moving with control, bring your left foot back to the starting position without letting your foot hit the ground. Continue for 10 reps before switching sides.
If you’re sick of doing squats, these standing glute kickbacks are a great way to fire up your posterior. Even before you kick your foot behind you, be sure to tighten your glutes and press the opposite foot firmly on the ground to help you balance.
How to do glute kickbacks: Place a resistance band around your ankles and stand with your feet hip-distance apart. Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. Pause at the top before bringing your left foot back to the starting position. Continue for 10 reps before switching sides.
Lateral Band Walk
While it might look simple, your inner and outer thighs will feel the burn with this resistance band exercise. Here, you want to step your feet out and in wide enough so that the band stays taut throughout the entire time.
How to do a lateral band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. Engaging your outer thighs and slightly hinging at the hips, step your left foot to the side so your feet are now shoulder-distance apart. Then step your right foot to the left, bringing your feet hip-distance apart and keeping the band tight. Alternate stepping your feet out and in for about 10 reps on each side.
Diagonal Band Walk
Improve your hip mobility by mixing up the directions in your band walks. Just like the exercise above, the key here is to keep the band taut the entire time.
How to do a diagonal band walk: Place a resistance band around your ankles and stand with your feet hip-distance apart with a slight bend in the knees. With a slight hinge at the hips, take a wide step up to the right side with your right foot while keeping the band tight around your ankles, then take a wide step up to the left side with your left foot. Continue for a few reps before reversing your steps to walk yourself back to where you started.
Get More Strength Training Exercises With Our New Workout DVD!
Your body is one of your most powerful strength training tools. Add weights and you’ll see results even faster. Gozo’s mix of bodyweight and dumbbell compound movements hit multiple muscles at once so you can tone your arms, glutes, tummy, back, and more in a short amount of time. Pick up her new DVD today!
These Resistance Band Exercises Will Fire Up Your Glutes and Thighs Like No Other was originally published at https://www.runtips.us/resistance-band-exercises-for-legs
Make sure to follow Body Shapr on Facebook - Body Shapr
The (15 Minute) Bye-Bye Arm Jiggle Workout
Strapless dresses show your upper back, shoulders, upper chest, and mainly your arms. These exercises will shape all of these areas. Do these arm exercises without taking a break, Repeat the circuit, rest a minute between circuits. Exercise 1 Standing V Raise Stand with your feet shoulder width apart, holding a dumbbell in each hand,…
Strapless dresses show your upper back, shoulders, upper chest, and mainly your arms. These exercises will shape all of these areas. Do these arm exercises without taking a break, Repeat the circuit, rest a minute between circuits.
Exercise 1 Standing V Raise
Stand with your feet shoulder width apart, holding a dumbbell in each hand, and arm on each side of your body. With your arms straight done, lift the weights in front of you making a V shape with your arms, make sure your arm are parallel to the floor. Hold this for 2 seconds and go back to the beginning position. Perform 12 to 15 Reps.
Exercise 2 Shoulder Press
Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
Exercise 3 Rotating Triceps Kickback
Bend your knees slightly, holding a dumbbell in each of your hands. Bend one elbow up to your side and rotate your wrist facing the ceiling behind you. Rotate it back to the stand position this is one rep. Do about 12 to 14 reps for each arm.
Continues on next page(Page 2) >>
The (15 Minute) Bye-Bye Arm Jiggle Workout was originally published at http://www.trainhardteam.com/the-15-minute-bye-bye-arm-jiggle-workout001/