Healthy fat that you need in your diet

Any nutritionist out there will tell you that there are many kinds of fats existent in the foods that we eat. In the past, it was assumed that avoiding fats would help men lose weight, but recent discoveries have proven that there are healthy fats out there that are actually very important to human wellbeing.

It is often just a matter of identifying what the good fats are and what foods to eat in order to obtain them.

Monounsaturated Fats

On a chemical level, these are simply molecules of fat that contain one unsaturated carbon bond. Simply put, these fats are instrumental in reducing the amount of bad cholesterol in the blood which can reduce the risk of heart disease.

The types of foods that contain these kinds of fats include avocadoes, olives and various kinds of nuts.

Polyunsaturated Fats

The molecules on these fats contain more than one carbon bond, hence the name “poly”. They often work in the same way as monounsaturated facts and the foods that contain them include soymilk, sunflower seeds, fatty fish and even flaxseed.

Omega-3s

This variation of polyunsaturated fat is contained in fish, so a healthy amount of fish in your diet such as herring, mackerel, tuna, oysters among many more are good for you.

Omega-3s have a wide range of benefits to the body such as reducing risks of heart problems, improving memory and easing conditions such as arthritis and inflammation.

Knowing about what kinds of fats are good and healthy for you is the first step in getting to a wholesome diet that promotes a much healthier body.

The bottom line about saturated fats

saturated-fats-slim4funFor as long as many of us can remember, saturated fats have been the villain when it comes to issues of heart disease, high cholesterol and even weight gain.

People on the journey to losing weight and getting healthy shunned the bacon and cheese, swapped the beef steak for some grilled chicken or fish, and generally turned their backs on food items containing saturated fats. Many years later, a study proves that we may have misunderstood saturated fats after all.

A study in 2010 turned the nutrition industry on its head when it proved how saturated fats were not the culprits they were originally labeled to be. Findings included the fact that there was no real link between saturated fats and heart disease or weight gain.

It was too little too late for some however, as the anti-saturated fat campaign promoted the production of food items that were very low in saturated fat, but high in sugar, and carbs. Saturated fats also help to promote a feeling of satiety, which was lacking in these new non-saturated fat foods. The result is that people ate more, and obesity became even more rampant.

The truth of the matter is that saturated fats from could improve liver function and improve immunity.  The catch is that they have to come from fresh sources, not processed ones. Fresh sources include grass fed beef instead of processed beef, and butter instead of margarine. They will keep you feeling satisfied for longer, and you will not find yourself eating too much, and keeping off excess weight.

How will exercise burn fat?

exercise-slim4funThe duration of exercise and moderate intensity are important for burning fat. A recent study showed that women who walked with very brisk pace (6.5 km. per hour) burned less fat than women who walked with a relaxed pace (5.5 km. per hour).

The women in the second group endured the most, covered longer distance and consumed more energy. The secret then is moderate intensity and longer duration. Also, do not forget that you must select an activity you like and enjoy.

Key to efficient exercise

The “key” is to exercise at a pace that allows you to “talk with comfort”. The body draws energy first by burning carbohydrates and then fat. Thus, prolonged aerobic exercise at moderate intensity maximizes the amount of energy consumed by the body from lipid storage.

Therefore if you want to burn more fat, prefer moderate intensity exercises for a long time. To be sure you consume fat and not muscle tissue, your intensity can be measured by heart rate.

It would be good to periodically check your pulse. The tensions in which you must exercise should range between 60% -75% of the maximum heart rate. You can calculate the 100% of your heart rate by subtracting your age in years from the number 220 (e.g. 220-25=195).

So you can simply calculate your individual limits, in order to be in the aerobic fat burning zone.

4 myths on abdominal exercises

abs-myths-slim4funMyth 1: You must do abs exercises every day for your abs to show

No, you should not do abs every day. The abdominal muscles are no different from other muscle groups and therefore need at least one day of rest between workouts.

Myth 2: You must do (at least) 100 repetitions to show your abs

There is no need to do 100+ reps to get your abs in shape. Since you would not do 100 pushups or exercises for biceps or shoulders, why would you do 100 and more reps for abs? To obtain the six pack you wish and tone the muscle area you should gradually increase the weight carried, adding more weight on equipment used or using either dumbbells or elastic bands in exercises such as crunches and leg deadlifts.

Myth 3. Doing abs will burn the fat

Doing abs will in no way get rid of the fat in the abdomen area. Just as with other muscle groups, their exercise does not mean that the fat covering them will disappear. The only way to “burn” fat is to increase training intensity thus burning more calories and follow a healthy diet.

Myth 4. Ab exercises hurt the back

The abdominal workout will not worsen your problem (if you have) on your back. On the contrary, the abdominal will help and stabilize the muscles of the waist and back.