How Busy People Can Burn LOTS of Fat Minutes a Day with Exercise
You need only a few minutes here and there throughout your busy day to burn fat; there’s no such thing as not having time for fat-burning exercise.
You need to know the correct technique.
This exercise technique has been shown by many scientific studies to be highly effective at burning fat.
The technique can be applied across the board as far as type of movement (e.g., walking, pedaling, stepping, running, hopping).
One of the studies that shows the effectiveness this fat burning approach was done by McMaster University researchers, as they demonstrated that just six minutes of intense exercise a week equates to 60 minutes of medium intensity exercise.
Find the setting of your preferred type of cardio equipment that requires you to push your hardest to maintain.
You should be able to maintain it for half a minute, after which you’re very exhausted. Find your settings for this: 30 seconds takes it all out of you.
NOTE: Treadmill users should NOT hold onto the machine other than to change the settings.
Once the settings are in place, KEEP YOUR HANDS OFF. If you can’t, you’re going too fast or the incline is too high.
Shutterstock/gpointstudio
Between each 30 second blast, you go easy for 2-4 minutes. Do 6-8 work intervals total. Then you’re finished.
The McMaster study examined people who did these “sprint” exercises only three times per week.
The report said that in the study group, muscles had a substantial increase in citrate synthase, which is an enzyme suggestive of the muscle cells’ ability to use oxygen: fat burning.
Lack of time to exercise for very busy people, then, no longer holds water.
McMaster University conducted another study that shows a busy person with no time to exercise will actually get more bang out of their buck with “sprint” training, also known as high intensity interval training or burst exercise.
This other study, however, reveals that interval training need not be your absolute maximum effort in order to still be very effective.
Study author Professor Martin Gibala explained in the paper, “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well at improving muscle as many hours of conventional long-term biking less strenuously.”
The less-than “all out” effort is ideal for those busy women and men who are new to exercise, are older or have an injury to work around.
Gabala, et al, has demonstrated that these brief spurts of high exertion are just as effective at also cutting one’s risk of diabetes, strokes and even heart attacks.
In fact, to obtain the same results from traditional exercise, the busy individual would have to invest over 10 hours of medium-level bicycling over a 14 day period!
When I was a personal trainer I’d inform my time-crunched clients that the fat burning effects are incited by the increased release of human growth hormone and testosterone during the periods of high intensity.
These hormones are natural fat burners, and long duration cardio does not trigger higher release of these hormones.
With intensity interval training, in which you are pedaling or walking or jogging at work-effort for anywhere from a total of three to 10 minutes, more fat will be burned — much more — than if you did an hour of “slow” or steady state cardio!
Do the math: How much time does the busy indiviual need to perform six, 30-second intense bursts, including the several minutes’ rest in between?
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Sources:
sciencedaily.com/releases/2005/06/050602113341.htm
sciencedaily.com/releases/2010/03/100311123639.htm
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Vaginal Odor from Menopause: Causes and Solutions
Fact is, there is nothing inherent about menopause that causes unpleasant vaginal odors.
Some women have a tendency to immediately blame menopause when something goes awry with their body.
Though menopause is associated with dozens of symptoms, this doesn’t always mean that this “change” is a direct cause of those symptoms or issues.
Causes of Vaginal Odor: Not Menopause
“Vaginal odor can be due to infections such as bacterial vaginosis or other vaginal or uterine infections,” says Mylaine Riobe, MD, founder of Riobe Institute of Integrative Medicine. Dr. Riobe, board certified in OB/GYN and integrative medicine, is the author of “The Answer to Cancer.”
“Odor can also be caused by poor diet and increased toxicity,” says Dr. Riobe.
Now of course, a woman can become depressed upon learning that she’s going through menopause or having the knowledge that she’s just completed menopause, and is now officially “postmenopausal.”
And what can depression lead to? Less attention to personal hygiene — which includes bathing the feminine areas of the body.
Lack of cleanliness can certainly lead to an odor “down there.”
In addition to an unpleasant odor, which can sometimes have a fishy smell to it, bacterial vaginosis can also cause a new-onset discharge.
If you’re experiencing other symptoms with vaginal odor, such as new-onset painful intercourse or a burning sensation while urinating, see your gynecologist.
Infections can be easily treated, but can become very problematic if not promptly treated.
Dr. Riobe has helped thousands of patients overcome difficult illnesses by addressing root causes, not just masking symptoms. The Riobe Method focuses on the prevention of disease, not the prevention of death from disease. She has 20+ years’ experience using integrative techniques to treat diverse patients.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/Africa Studio
Why the Leg Press Will Never Make Your Thunder Thighs Worse
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Is this because women with thunder thighs avoid the leg press like the plague, believing it will make their legs even thicker? (more…)
Whole Eggs vs. Egg Whites for Building Muscle: Comparison
Yes, it makes a BIG difference whether you eat whole eggs or egg whites after training to pack on muscle, even if the amount of protein in grams is identical.
Study: Egg Yolks vs. Egg Whites 18 Grams after Lifting Weights
The difference in protein synthesis, when one eats 18 grams of whole eggs vs. egg whites after a muscle building workout, is significant, says a simple study.
The difference is 40 percent more protein synthesis, even when both study groups consumed the same amount: 18 grams.
The report (American Journal of Clinical Nutrition, Dec. 2017) recommends ditching the habit of chucking the yolks when preparing the post=workout omelet or fried egg sandwich.
“Egg whites are great for building muscle because they’re nearly a pure source of protein, while also having little to no fat or carbs,” says Sara Artigues, a registered dietician and certified personal trainer out of New Orleans.
“However, egg yolks also provide about 2.7 gm of protein [each] with extra nutrients that can be even more beneficial to muscle growth.
“While whole eggs contain more calories from fat than protein, this dietary fat can slow protein absorption.
“Thus, eating the whole egg may help you feel more satisfied longer.
“The egg yolk contains various beneficial vitamins like B’s, A, D, E and K as well as calcium and iron.” The yolk also contains a potent antioxidant, selenium.
“This study suggests that eating protein within its most natural food matrix tends to be more beneficial to our muscles as opposed to getting protein from isolated protein sources,” says the study paper.
Including the yolks will not make a bodybuilder or physique athlete gain fat or prevent getting cut for a competition.
If you’re worried about more egg yolks raising your bad cholesterol or adding plaque to your heart’s arteries — you may want to get regular lipid profiles and see if the addition of whole eggs worsens the profile.
Refined carbs are worse for your cardiovascular system than are whole eggs.
If you’re eating three whole eggs in a fried egg sandwich on Wonder white bread, you should be a lot more concerned about the bread.
Study Format
• 10 young men trained with weights, then ate whole eggs or the whites.
• Either way, the protein content was 18 grams.
• Subjects received infusions of amino acids that allowed the researchers to measure the levels of amino acids in the subjects’ blood and muscles.
• The eggs that were used in this study were isotopically labeled with the amino acid leucine for precise tracking of the amino acid levels.
• Blood and muscle biopsy samples were taken multiple times to reveal where the amino acids, from the eggs, were showing up in the blood and muscles.
It’s About Protein Synthesis
It was greater in the participants who’d eaten the yolks – greater protein synthesis immediately after the weight training when compared to those who’d had only the whites.
Though some bodybuilders and physique athletes avoid yolks in the name of stripping body fat, they will want to seriously reconsider this move – and consider other ways to knock down the body fat percentage — such as cutting back on refined carbs or portion sizes of unhealthy food.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Sara’s training services include fitness/body composition assessments, nutrition planning, customized programs and spin class instruction for a variety of clients.
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Source: sciencedaily.com/releases/2017/12/171220122054.htm
Can a Woman Be Too Old for a Ponytail? Not These Ladies!
If you can sport a badass ponytail, then there’s NO such thing as a woman being too old to wear a ponytail!
Check out the big fluffy ponytail below. The woman’s face told me she was in her early 60s, possibly mid 60s.
The wrinkles on her face in NO way take away from the fact that this ponytail steals the show.
One of the objections to older women wearing ponytails is that the pulling back of the hair reveals every little wrinkle.
Well, if a woman’s face has wrinkles, you’ll know this even if she has bangs and hair framing her face. You can’t hide an aged face with hair unless it’s literally swallowing up the face.
I see women all the time with hair loose and down and framing their face – yet this does not diminish the appearance of wrinkles or sagging.
So if you think a ponytail will make you look older just because you have wrinkles across your forehead or sagging cheekbones, you’re mistaken.
However, from behind, a big gorgeous ponytail will take years off a woman. The golden ponytail above is being rocked by a woman who appeared to be 85, possibly 90.
As she slowly moved with her walker while using portable oxygen, her youthful billowing ponytail was an attention-grabber.
Now here’s another woman (below) who is far from being young … yet her cascading grey ponytail can’t be ignored!
And another long cascading grey ponytail on a mature woman.
I’m in my 50’s and always wear my hair in a ponytail. I’ve been doing so for many years and never once ever considered that I was too old. Below is my big fat ponytail. I just love it.
Remember, there are other features that will make a woman look “old.”
• Sun damaged skin
• Untoned muscles, flab
• Bad posture
• Shuffling or lazy gait
• Poor diet, not enough water
Don’t think for a second that wearing a ponytail will make a woman look older!
However, if you’re still concerned about the pulling back revealing aging skin, why not wear bangs with the ponytail?
You can also grow some hair lower down on your hairline to frame your face a little.
A woman asked in a forum if 33 was too old to wear a ponytail. I don’t know what kind of hair she has, but come on, if 33 is too old for a ponytail, then what’s the cut-off? 29? 31? 27? 27 and a half?
Granted, some hair textures just don’t make good ponytails. But even young women, teens and grade school kids can have thin wispy hair.
• Thin limp ponytail on a 19-year-old woman
• Big poofy ponytail on a 50-year-old woman
• Which will look better?
More Ponytails of Older Women Below
Senior Age Men with a Full Ponytail
A grey or white voluminous ponytail is quite striking, especially when it’s long.
But regardless of color, there is no age limit to wearing a ponytail.
If you’re an older woman who’s been reluctant to put your glorious hair in a ponytail — either because it’s grey, white or someone said you were “too old,” just DO it anyways!
Hair Loss
Hair loss can result from removing a fastener from a ponytail. Here’s how to take out a thick ponytail without pulling out your hair.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer for Bally Total Fitness.
Yoga vs. Cardio Exercise for Heart Disease Patients
When yoga is compared to cardio (aerobic) exercise as part of heart disease treatment, which is better?
Yoga and cardio exercise are both very beneficial forms of physical activity for healthy people as well as those afflicted with heart disease, but is one better than the other for heart disease?
A study found that when yoga was undertaken in addition to cardio exercise, the ensuing benefits were greater than when only one of these forms of exercise were undertaken.
However, the study did not pit yoga alone against aerobics alone.
In fact, there is little to no data showing, from a medical or scientific standpoint, which of these disciplines provides more benefits to a person with heart disease.
We only know that the sum is greater than the parts.
If you have heart disease, don’t choose between yoga and cardio. Do BOTH forms of exercise!
Study Results
In October (2017) the study results were presented at the 8th Emirates Cardiac Society Congress in collaboration with the American College of Cardiology Middle East Conference in Dubai.
When heart disease patients practiced both yoga and cardio workouts, they enjoyed twice the reduction in their blood pressure, body mass index and cholesterol levels when compared to those who did only one or the other.
The 750 patients in the study were obese and had type 2 diabetes, which are two major risk factors for coronary artery disease, which they were all diagnosed with at the start of the study.
• One group did cardio.
• Another did yoga.
• A third did both.
The yoga-only and aerobic-only groups had similar reductions in total cholesterol, LDL, triglycerides, blood pressure and body mass index.
The yoga AND cardio group had a two-times greater reduction than the other groups, plus a big improvement in left ventricular ejection fraction and exercise capacity.
Yoga can be done following an aerobics session, as your body will already be warmed up and looser from the increased blood flow.
Or if you prefer, you can do yoga and aerobics on separate days.
Tips for Treadmill Users
- Do not hold on. Otherwise, you’ll be mimicking the use of a walker.
- For momentary balance checks, yes, hold on, such as when drinking water, but otherwise, let your arms move naturally.
- Incline walking is just as beneficial to the heart as is level walking, and vice versa. It comes down to personal preference.
- Feel free to jog if your knees agree.
- If you can’t walk/jog without holding onto the treadmill, then the speed is too fast and/or the incline is too high.
Tips for Those New to Yoga
- If you have heart disease, don’t hesitate to start yoga no matter how stiff you feel.
- Yoga moves can be modified for stiff, de-conditioned bodies.
- Do not be “intimidated” by yogis who can bend like pretzels.
- Your heart will thank you!