In a culture where grab-n-go and eat and run is the usual scene, we often tend to sacrifice on the nutritional values of food and instead give our whole attention to the ‘calories’.
The concept of counting calories is a give-away of the Western market for selling “diet” products like ‘Diet Coke’, ‘Sugarless Biscuits’, ‘Fat Free Dairy’. And then there are labeled diets like the 1200-Calorie Diet, No-Carbs Diet, Only Protein Diet which not only rob you of your traditional eating habits but also steal away the necessary carbs or proteins from what used to be a ‘balanced diet’.
Many books, blogs, and articles on weight loss seem to have all the solution to everyone’s weight loss issues. But, just like there is a different size of clothing for every body shape, there should be a different weight loss mantra for each one of us. Sorry to break the news to you, but, suggestions like ‘Eat Less, Exercise More’, or say ‘No To Fat’ is not taking you anywhere. A smart understanding and acknowledgement of your needs will.
So, don’t blindly follow what anonymous book writers tell you to eat or do to your body, but give the whole process a detailed thought. Of course weight loss isn’t easy, but it doesn’t have to be dealt with like one is preparing for war. Eat well, exercise and free yourself of stress.
A healthy body leads to a healthy mind. You would want to lose fat, not your physical proficiency.
As of late, everyone is raving about the African Mango and its amazing weight loss abilities. It is praised for its ability to help reduce body weight, fat, cholesterol and leptin levels (leptin is a protein that is believed to regulate fat storage in the body).
But does the weight loss supplement, made from extracts of the seeds of the African mango (scientific name Irvingia Gabonesis) live up to the hype? According to a study published in the journal Lipids in Health and Disease, it does just that.
Julius Oben, PhD., one of the instrumental scientists in the study states “African mango was a staple for many tribes in Cameroon and Nigeria, and one characteristic of these tribes is their slim build, as well as low incidence of cardiovascular disease.” According to the study, overweight and/or obese subjects took 150mg of African mango seed extract twice day over a period of ten weeks.
The subjects showed significant improvements in body weight, body fat percentage, waist circumference and a myriad of numbers that indicate improved heart health such as: plasma total cholesterol, blood glucose, LDL cholesterol, C-reactive protein,adiponectin and leptin levels; all this without any changes to their exercise or diet regimen.
Other studies have shown similar results with the test subjects showing a loss of 8-10 pounds of body weight without making any significant lifestyle changes. None of the studies indicated any adverse side effects from taking the supplement, with the exception that some subjects claimed an increased libido.
Well, if African mango helps us lose weight and gives us a boost in our sex drive, sign us up!
The interval training or HIIT (High-intensity interval training) is the combination of high intensity exercise with intermediate breaks of more relaxed exercise.
Surveys conducted in recent years in Canada, the US and Japan have shown that individuals who participated in interval training lost larger percentages of body fat than those who participated in training with medium-intensity aerobic exercise, although those who participated in medium intensity workout burned more calories per workout.
This increased body fat reduction is attested by all researchers to increase basic metabolism. A survey by an American University in 2001 showed that people who completed a HIIT programme for eight weeks lost 2% of their body fat, while a group that did an aerobic programme on a treadmill had no change in body fat.
HIIT Exercise Example
An example of a HIIT exercise that you can follow is: After a few minutes of warming up, make a fast run on a treadmill for one minute, followed by 2 to 3 minutes long relaxed jogging, and repeat this process 3 times.
It is advised to set the speed for the fast run in such way as not to withstand for more than one minute. But this is just one of the dozens of variations that you can follow. For example, you can sprint for 30 seconds and then walk for the next 20 seconds etc.
1. Fill in your weekly schedule with four to five times of 30-40 minutes exercise.
2. Choose one of the aerobic machines or sports of your choice, like walking, jogging, cycling, swimming, team sport.
3. Duration. Start with 15-20 minutes at the beginning and gradually increase the total time of aerobic exercise. Make changes in the way you exercise. For example, if you are on the treadmill walk vigorously for several minutes, then increase the speed for a while and later walk with the treadmill on incline. So you will have variety and you will not get bored.
5. Muscle toning. Dedicate 10 minutes to increase your muscle tissue, and thus your basic metabolism. Choose eight basic exercises for the major muscle groups, and you can either use only your body weight or auxiliary equipment (dumbbells, rubber, machinery, water resistance). The weight you choose should be such that it allows you to do 8 to 12 repetitions per set.
6. Stretching. This will greatly help in programme efficiency and to avoid injuries. Pick one stretching exercise for every major muscle group (legs, arms, etc.). Stretch each point so that feel the muscle pulling but not being in pain. Hold each stretch for 15-20 seconds.