Canadian Health, Fitness, keto body, mens health, motivation, nutrition, Thrive, womans fitness, womans health

Reality of converting Fat to Muscle

The best approach to lose fat quick and get to 7-8% muscle to fat isn’t what you think…

Indeed, the correct approach to lose fat is not eating 1000-1500 calories for every day and it’s not doing huge amounts of cardio. The most ideal approach to lose fat quick is in reality significantly more agreeable and successful and we’re going to lay out the genuine arrangement in this post today.

WHY DO YOU ALWAYS STRUGGLE TO LOSE FAT FAST?

The issue I see on numerous occasions with various fat methodologies is individuals endeavoring to lose muscle to fat as fast as would be prudent. What’s more, this can originate from many reasons, however we’ll address a vital one of every a minute.

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Endeavoring to lose outrageous measures of weight in a brief span is quite recently not a powerful fat misfortune procedure. Without a doubt, here and there this can work. In any case, it’s not maintainable or the correct approach to lose fat. The main time I’ve seen this work is with on-screen characters with a large number of dollars hanging in the balance to get fit as a fiddle for a film part.

Losing 15-20 lbs of weight every month, and consistently, will require fierce crash diets which are way off the mark to being practical as long as possible.

You’ll soon get wore out, fling on nourishment, and demolish all the advance you made, assuming any.

It’s an unending cycle that keeps individuals from consistently accomplishing the body they had always wanted.

WHAT IS YOUR FIRST STEP?

Your initial step is to acknowledge yourself. Figuring out how to acknowledge yourself at the present time in this exact second will break the binds of expecting to touch base at some specific place later on.

Acknowledge that you are immaculate and glad at this point. Be that as it may, understand you can work to gain persistent ground and turn into a surprisingly better form of yourself.

This shows you to appreciate every last stride of your weight reduction travel. I really hone this with a wake-up routine, look at the article I composed on it here after you wrap up this post.

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THIS IS THE CORRECT WAY TO LOSE FAT FAST

Since you understand you have to first acknowledge yourself, we should discuss the real fat misfortune system.

Your objective should be to lose fat as quick as possible, yet in addition as steadily as possible.

(… So you can really maintain it.)

It’s not about crash abstaining from food and endeavoring to lose 20 lbs of weight every last month, but instead, shooting for that week after week advance of, suppose, 1.5-2 lbs of fat misfortune every week.

This will enable you to in any case eat the measure of calories you can be fulfilled on, making the eating regimen charming.

This is the principle technique that influences my Aggressive Fat Loss To program so cracking powerful!

Me, as well as thousands are losing the weight and keeping it off in light of the fact that it’s something you can really manage and make a way of life out of it.

*Your results may shift. Tributes and illustrations utilized are extraordinary outcomes and are not proposed to ensure, guarantee, speak to and additionally guarantee that anybody will accomplish the same or comparative outcomes.

Another gigantic issue individuals confront from crash eating less carbs and murdering themselves in the exercise center is muscle misfortune. As a speedy side note, on the off chance that you crash abstain from food and lose a ton of bulk, this is a snappy approach to back off your digestion (Study).

Be that as it may, this is the principle reason in the matter of why individuals get in shape on the scale yet at the same time don’t have the look they need. They lost excessively muscle by eating less carbs and preparing inaccurately.

Also, as I began to say over, the Aggressive Fat Loss Program is intended to lose the fat as fast and as strongly as could reasonably be expected while keeping up bulk with a couple of quality instructional meetings every week…

Building that lean and etched physical make-up while getting a charge out of every last stride of the way.

THIS IS WHAT LOSING BODY FAT FOR GOOD COMES DOWN TO

What achieving low levels of muscle to fat quotients truly comes down to is first tolerating yourself and organizing your eating regimen in a way that you can charmingly hit a calorie shortage every day.

It’s not tied in with eating 1000 calories per day and doing huge amounts of cardio. That is not a manageable fat misfortune system. Nor is it sound, and you’ll always be wasting your time.

Quit searching for the speediest way that could be available and concentrate on these center ideas:

Eat enough calories that you can be fulfilled while still in a calorie shortfall (Aiming to lose about 1.5-2 lbs of muscle to fat ratio ratios every week).

Restricting cardio to 45-hour long strolling sessions on non lifting days

Quality preparing a couple of times each week.

Tolerating yourself.

Getting a charge out of the procedure.

It’s not tied in with getting lean as quick as could be expected under the circumstances. It’s tied in with getting lean as quick as you can while appreciating the procedure and really maintaining it for the long run, to get the outcomes many.

Your Keto Question For The Day: How would you be able to utilize self-acknowledgment to enhance your trip towards your fantasy body? What particularly would you be able to do to wind up noticeably more present? Tell me in the remarks underneath.

 

Canadian Health, Fitness, keto body, mens health, motivation, nutrition, womans fitness, womans health

THE LINK TO BUILDING AN AMAZING BODY FOR WOMEN

I really accept there is no preferred objective over taking control of your wellbeing and wellness and endeavoring to enhance your physical shape and appearance.

When you don’t have the body you need, practically every other aspects of your life takes a negative hit.

Like a harmful companion that dependably tries to put you down – not having a body you are really pleased with and that influences you to feel excellent and hot, can be a moderate toxic substance trickle on your bliss and prosperity.

Obviously, the present pattern is to ‘grasp being unfit, ugly and undesirable’. The present pattern endeavors to some way or another influence providing for up on your objectives the cool thing to do.

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The commence being that these magnificence guidelines we have for men and ladies today, are a social develop that are not genuine.

That ‘genuine men’ and ‘genuine ladies’ are intended to look moderately messy and ugly.

I can’t in any way, shape or form compose this while keeping even a trace of a straight face, since anybody that activities even an ounce of basic considering and knowledge knows this pattern for what it is – express bologna to improve apathetic individuals feel about themselves.

It appears that the present society would rather lie and ensure somebody’s sentiments, regardless of the possibility that that damages them at last, than come clean when it’s hard.

Furthermore, I have strayed. Humans have developed more than a large number of years with clear and identifiable inclinations. These are called versatile mating inclinations and the two men and ladies have extremely unmistakable mating inclinations.

THE IDEAL HIP TO WAIST RATIO

These inclinations are genuine, profoundly imbued into our DNA and are disconnected to any social builds of any sort. Versatile mating inclinations flag that a man or ladies is an incredible accomplice and would influence solid, to fit and solid posterity.

Ladies search for pointers that demonstrate a man is solid and can secure, that he is a pioneer and has plentiful assets or is very aspiring and he will act out and associate with her.

In ladies, men are principally searching for signs that a lady has incredible hereditary qualities and is exceptionally sound, lovely, young and prolific.

Strangely enough, the most grounded indication of physical fascination in ladies is really the hip to midsection proportion.

With the perfect proportion being a midriff that is around 70% of the hips.

This makes the cherished hour glass shape that is exceptionally respected.

Take a gander at any instagram demonstrate with a large number of adherents, dazzling on-screen character or bathing suit display, and perpetually they all basically have a similar proportion without fall flat.

They have a thin midsection and an incredible butt!

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Canadian Health, Fitness, mens health, nutrition, womans health

Top 9 reasons to keep away from Sugar

the dangerous effects of sugar move manner past empty calories.

delivered sugar is so unhealthy that it is probably the unmarried worst element in the contemporary food plan.

here are the pinnacle nine reasons to keep away from sugar.

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1. delivered Sugar resources a big amount of Fructose

The reason added sugar (and its evil twin… high Fructose Corn Syrup) is horrific for you, is that it elements a totally large quantity of fructose.

Sugar (and HFCS) are half of glucose, 1/2 fructose. Glucose is critical and can be metabolized by means of pretty much every cell within the body. If we do not get it from the weight loss program, our our bodies make it from proteins and fats.

Fructose, but, is not important to our functioning in any manner.

The only organ that could metabolize fructose is the liver, because only the liver has a transporter for it (1).

whilst big quantities of fructose input the liver and it’s miles already complete of glycogen, maximum of the fructose gets became fat (2).

This procedure is probably one of the main reasons of the epidemics of many continual, Western illnesses.

i’d like to point out that this doesn’t practice to fruit, which can be a real food with vitamins, minerals, fiber, plenty of water and are very difficult to overeat on.

bottom LINE:
The best organ that could metabolize fructose is the liver. whilst we devour a whole lot of fructose, many stuff in the body begin to pass incorrect.
2. Sugar would not include Any nutrients or Minerals (Empty energy)
Sugar IS empty calories. absolute confidence about that.

maximum high-sugar ingredients like pastries, sodas and sweet bars comprise little or no crucial vitamins.

those who consume them rather than different greater nutritious meals will probable turn out to be deficient in many important nutrients.

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bottom LINE:
maximum merchandise with delivered sugars in them incorporate little or no nutrients and might therefore be categorized as “empty” calories.
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3. Sugar reasons Deposition of fats inside the Liver

when we consume fructose, it goes to the liver.

If liver glycogen is low, such as after a run, the fructose may be used to fill up it (3).

but, the general public aren’t consuming fructose after a protracted exercise and their livers are already complete of glycogen.

whilst this occurs, the liver turns the fructose into fat (2).

a number of the fats receives shipped out, however a part of it stays in the liver. The fats can building up through the years and in the end lead to Non-Alcoholic Fatty Liver ailment (4, five, 6).

bottom LINE:
consuming a whole lot of brought sugar (fructose) can purpose deposition of fats within the liver and lead to Non-Alcoholic Fatty Liver ailment.
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4. Sugar Harms Your ldl cholesterol and Triglycerides

maximum of the fats generated within the liver gets shipped out as Very Low Density Lipoprotein (VLDL) debris.

these debris are wealthy in triglycerides and cholesterol.

In a controlled have a look at, human beings were assigned to drink 25% of energy as both a glucose-sweetened drink or a fructose-sweetened drink for 10 weeks (7).

The fructose institution had:

increases in blood triglycerides.
will increase in small, dense LDL and oxidized LDL (very, very awful).
higher fasting glucose and insulin.
reduced insulin sensitivity.
elevated fat in the belly cavity (visceral fat).
basically, 25% of energy as fructose substantially harmed blood lipids and precipitated capabilities characteristic of the metabolic syndrome, that’s a stepping stone in the direction of obesity, heart disorder, diabetes and a (quick) life of terrible fitness.
bottom LINE:
eating a big part of energy as fructose can cause critical unfavorable outcomes on blood markers in as little as 10 weeks.

5. Sugar reasons Insulin Resistance

the main function of insulin is to force glucose from the bloodstream into cells.

but when we devour a Western weight loss plan, the cells tend to come to be resistant to the outcomes of insulin.

when this takes place, the pancreas begin secreting even greater insulin to do away with the glucose from the bloodstream, due to the fact extended blood glucose is toxic.

that is how insulin resistance ends in multiplied insulin degrees within the blood.

but insulin additionally has some other essential characteristic… it tells the fat cells to choose up fats from the bloodstream and to preserve directly to the fat that they already deliver.

that is how insulin causes obesity.

whilst the frame will become even extra immune to insulin, the beta cells in the pancreas eventually come to be broken and lose the capability to provide sufficient insulin. this is how you get type II diabetes, which now afflicts about three hundred million humans worldwide.

excess fructose is a acknowledged purpose of insulin resistance and increased insulin inside the blood (eight, nine, 10).

bottom LINE:
excess fructose consumption can result in insulin resistance, a stepping stone in the direction of obesity and diabetes.
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6. Sugar increases Your chance of Western diseases

excess sugar consumption has been related to many Western diseases.

If anything, sugar is the single largest contributing aspect to the terrible health of prosperous nations.

each time sugar (and delicate flour and vegetable oils) input a populace’s food regimen, those people end up unwell.

Sugar has been associated with:

weight problems. Sugar reasons weight benefit thru numerous mechanisms, including elevated insulin and leptin resistance (eleven, 12).

Diabetes. Sugar is probably a leading purpose of diabetes (thirteen, 14, 15).

heart disorder. Sugar increases the horrific ldl cholesterol, triglycerides and reasons numerous different troubles that may in the long run lead to coronary heart disorder (sixteen, 17).
backside LINE:
excess sugar intake has been related to many severe sicknesses, inclusive of obesity, kind II diabetes and cardiovascular disease.
7. Sugar does not motive right Satiety
an area within the mind called the Hypothalamus is meant to alter our food consumption.

In a have a look at posted in 2013, two agencies drank either a glucose-sweetened drink or a fructose-sweetened drink (18).

The glucose drinkers had reduced blood drift inside the hypothalamus and felt satiated, while the fructose drinkers had accelerated blood drift in this area of the brain.

The fructose drinkers felt less glad and were still hungry.

another look at revealed that fructose failed to lessen stages of the hunger hormone ghrelin like glucose. The greater ghrelin, the hungrier you are (19).

backside LINE:
research comparing fructose and glucose display that fructose does now not set off satiety like glucose, so that you can make contributions to a higher calorie intake.
eight. Sugar is Addictive
when we consume sugar, dopamine is released in the brain, giving us a feeling of satisfaction.

this is without a doubt how tablets of abuse like cocaine function (20).

Our brain is hardwired to are seeking out sports that release dopamine. activities that release an sizeable quantity of it are especially applicable.

In positive people with a sure predisposition to addiction, this causes praise-in search of conduct normal of addiction to abusive drugs.

research in rats exhibit that they are able to in reality become physically addicted to sugar (21).

that is tougher to show in humans, but many humans consume sugar and other junk meals in a sample that is traditional for addictive, abusive compounds.

bottom LINE:
Sugar, because of its powerful consequences on the praise device in the brain, can result in conventional signs and symptoms of addiction.
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9. Sugar reasons Resistance to a Hormone called Leptin

Leptin is a hormone that is secreted by our fat cells. The greater fat we have, the greater leptin is secreted.

This is meant to function as a sign to tell the brain that we’re complete and want to stop ingesting. it is also meant to elevate our power expenditure.

obese people simply have excessive levels of leptin, but the hassle is that the leptin is not operating.

this is known as leptin resistance and is a major cause why people devour extra energy than they burn and grow to be overweight.

Fructose is a recognised cause of leptin resistance, both because insulin blocks leptin signalling inside the brain and because fructose raises blood triglycerides which also blocks the effects of leptin (22, 23, 24).

This makes our mind think that the fat cells are empty and that it wishes to preserve eating.

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Fitness, Happiness, motivation, nutrition, womans health

Supplements fill your nutrient Gaps

I hear it all of the time from my patients: “Scott Young, i am ingesting just like you advised me to — plenty of grains, beans, fruits, and greens, nothing fatty or sugary. Now you are recommending dietary supplements, too? Taking so many tablets just doesn’t appear natural. If mom Nature felt I needed greater vitamins, would not she have placed them in my meals?

It is a wonderfully valid query, and one that you can have puzzled about at one time or some other. i’ll tell you exactly what I tell my patients: in case you need to fight disorder and gain most lifestyles span, you can’t do it with weight loss program by myself. You want the extra dietary boost that simplest dietary supplements can provide.
lots of parents take dietary supplements these days. For as many as forty percentage of yank adults — about 100 million of us — these drugs have grow to be dietary staples. they’re additionally the backbone of a thriving, $10-billion-consistent with-12 months industry.

in many approaches, supplements are to people what fertilizer is to vegetation. supply a plant good enough amounts of daylight and water, and it will live on. upload a few nutrient-rich fertilizer (natural, of direction), and the plant will thrive.

For us people, the equal precept applies. A healthful, balanced weight loss program elements the body with enough nutrients to perform habitual duties. supplements inclusive of vitamins, minerals, important fatty acids, phytochemicals, and greater enrich the body’s internal surroundings to give a boost to mobile safety, restore, and regeneration and help the Renewal procedure.

Canadian Health, Fitness, mens health, motivation, nutrition, womans health

Why You Can’t Out-Train a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods, and sweet treats. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chickensuch as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.

3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “Diet and exercise are a feedback loop,” says McDaniel. “When you eat well, you are motivated to move, and when you move, you are more motivated to eat better.” Consider, for instance, a low-carb, high-fat diet; it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle and burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studieshave found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”

Eatting healthy is hard but with the proper supplements nutrition and sustaining your health and energy can be real easy with Thrive join the team now.

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Canadian Health, Fitness, Happiness, mens health, motivation, nutrition, Thrive

5 Ways To Stay Motivated And Meet Your Fitness And Weight Loss Goals

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Once you make that choice to get lean and healthy, it can be a challenge to stay motivated and stick with your program. Here are five ways to stay motivated to reach your fitness and weight loss goals.

Understand Why –

These are the real reasons that you decided to lose weight, to live longer and spend time with loved ones. More energy, or simply to look better and feel attractive, or to fit into those jeans, that bikini or wedding dress. Recognize and embrace the REAL reason(s) you are dieting, exercising and sweating – remind yourself daily of what you want to achieve and WHY.

Get Real –

If your main goal is weight loss, you need realistic and achievable weight loss goals to avoid the frustration of never meeting your intermediate daily, weekly and monthly goals. If you never reach goals, you will soon give up. Most safe, effective and permanent weight loss goals should be in the range of one to two pounds per week. One to two pounds may not sound like much, but thats 50 to 100 pounds over the next year!

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Small Goals –

 

Meeting a series of small goals will help you reach the big goals. Daily goals like following your eating plan, avoiding the sugar traps and drive-up windows and hitting the gym instead of spending the evening on the couch will produce results that help you reach weekly and monthly goals. Don’t underestimate the power of small goals.

Celebrate –

Now that you are meeting (achieving) smaller goals more often, celebrate your successes to stay motivated. Note: Don’t use food as a reward, you are not a puppy who needs treats. Instead of cupcakes, treat yourself with a spa treatment, new shirt or blouse, new running shoes, or a day at the pool or yoga retreat. Recognize your small successes, take pride in them, and you will become more motivated to achieve the next.

Write It Down –

Recording your successes (and failures) can provide valuable feedback. The foods you eat and don’t eat, the weights you lift or laps you swim or run allow you to SEE the progress you are making or make adjustments when you are not progressing. Keeping a food journal and fitness log also forces you to focus.

Bonus Tip –

Choose a program (fitness and diet) that fits your busy lifestyle and avoid those that are impossible to stick to. Thrive by Le-vel is a program designed to enhance your body’s physiological functions and improve your body’s ability to burn fat faster by boosting your metabolism. Not only will your body burn more calories, but you’ll also experience improved brain function, a stronger immune system and healthy digestive function while promoting stronger joints and lean muscle tissue growth.

Join Thrive Army Click Here!

 

Canadian Health, Fitness, Happiness, mens health, nutrition, womans health

4 Reasons Why Your Cardio Addiction Won’t Help You Lose Weight

by ALEISHA FETTERS

Attention, cardio bunnies: Your sweat style might actually be what’s standing in between you and your fitness and weight-loss goals. Do you usually spend your gym time bopping up and down on the treadmill or elliptical? Then you need to torch these four all-too-common cardio myths ASAP:

1. CARDIO IS MORE IMPORTANT THAN STRENGTH TRAINING FOR FAT LOSS

Minute-per-minute, you might burn more calories on the elliptical than you will in the weight room, but those calories will come from carbs, fat and protein — that’s right,thrive-army-healthy-weight-loss the building blocks for muscle. And muscle is not what you want to lose if your goal is to reduce body-fat percentage, explains California-based personal trainer Mike Donavanik, CSCS.

What’s more, as soon as you finish a cardio workout, your calorie burn stops. Not so with strength training. After a strength session, your body has to work not only to repair and grow your muscles, but also to return your body’s levels of enzymes and other chemicals back to normal, says Donavanik. That process increases your caloric burn, even at rest, for up to 72 hours after you leave the gym, according to research published in the European Journal of Applied Physiology. Plus, over the long term, building — not burning — muscle, is the number 1 way to increase your metabolic rate. Hence why in a 2015 study from the Harvard T.H. Chan School of Public Health, men who performed strength training boasted less belly fat than those who performed the same amount of cardio.

2. RUNNING AND SPINNING DOUBLE AS LOWER-BODY STRENGTH WORKOUTS

No, no, no. “They’re two totally separate forms of training,” Donavanik says. Even through running and spinning work your muscles, they target your slow-twitch muscle fibers, which are in charge of your muscular endurance. Strength training, however, hones in on your fast-twitch, power-generating muscle fibers, especially if you’re lifting heavy weights for only a handful of reps per set.

That means resistance-heavy cardio won’t eliminate the need for targeted lower-body strength workouts. Plus, if you’re vying to run your first 10K or triathlon, performing strength workouts will help prevent muscle imbalances and injury, he says. You need both strength and endurance for optimal performance and health.


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3. YOU NEED TO WORK OUT IN THE “FAT-BURNING ZONE”

So, if, for overall health and athleticism, you still need to involve some cardio in your workout routine, you should probably set your treadmill to the “fat-burning zone,” right? Wrong.

“The ‘fat-burning zone’ is based on the fact that at lower intensities you burn a higher percentage of calories from fat stores versus stored carbohydrates,” Donavanik says. “However, this fact has become so distorted that it’s ridiculous.”

See, even though you’ll burn a greater proportion of your calories from fat exercising at lower intensities, you’ll also burn fewer calories overall — and that includes calories from fat, he explains. Opt for high-intensity interval training (HIIT) if you want to burn more calories and fat during your cardio workouts. In one study from the University of Wisconsin-La Crosse, exercisers who performed a 20-minute HIIT workout torched 15 calories per minute. That’s about twice as many as you’ll burn during long endurance workouts.

4. YOU CAN COUNT ON CARDIO MACHINES’ CALORIE DISPLAYS

“Don’t believe the numbers you see on the machine,” Donavanik says. In one University of California, San Francisco experiment conducted for “Good Morning America,” elliptical machines overestimated peoples’ calorie expenditures by up to 42%! Treadmills overestimated by 13%, stair climbers by 12%, and stationary bikes by 7%. Yikes. While cardio machines’ technology is constantly improving, most machines still aren’t able to factor in all of the variables that make every exerciser’s calorie burn unique.

Luckily, research published in Medicine & Science in Sports & Exercise suggests that fitness trackers come a lot closer. Maximize your fitness goals and weight loss goals join Thrive today click the image below.

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