10 Simple Habits to Lose Weight Naturally

                     

Being overweight always comes with several health risks. 

The body tends to gain weight due to poor eating habits, sedentary lifestyle and lack of physical exercises. Today, health experts and nutritionists emphasize on maintaining a healthy body that follows BMI (body mass index) standards. However, it's not easy to lose weight quickly without a proper plan.

Some people opt for different methods like dieting, exercising, medicines and so on. But experts say, one can easily reduce weight and optimize his BMI using natural methods and resources. Let's explore some tips on how to lose body weight in a natural way.

How can I lose weight naturally: some killer tips from the experts

* If someone wants to rely on the natural resources for reducing his weight, he must adopt multifaceted approach instead of following a single method. He should concentrate on developing and following a combined plan to influence the systems inside the body. The methods should be optimized properly to work as a standalone system.

* The natural methods won't be able to reduce the weight overnight. They take some time and slowly optimize the systems, burn excess carb and fat inside the body. The process suits everyone and doesn't expose an individual to any health risks. That's why most nutritionists and dieticians recommend adopting these natural methods than anything else.

* Foods and dietary components play vital role in these natural weight lose concepts. Foods containing simple carbohydrates are the major reason of fat and carb deposition inside the body. That's why an individual should remove those ingredients from his recipes and change his food habits accordingly. This is a secret of natural weight lose process.

Losing weight naturally: a comprehensive guide for overweight strugglers

* Carbohydrate plays a major role in deposition of excess fat and glycogen in different body tissues. These ingredients are responsible for excess body weight too. So these ingredients should be avoided as much as possible. An individual should prepare a plan that's devoid of sugar, flour, rice and starch-rich vegetables.

* Those high carb foods should be replaced by green leafy vegetables that contain more fibers. The fibrous vegetables help reducing the body weight potentially. When a person consumes such vegetables, his bowel habits improves and the excess deposition of carbohydrate and fat is removed from the body in a natural way.

* Most experts recommend drinking plenty of water. Water has multiple effects on the excess glycogen and fat molecules deposited in different tissues of the body. Drinking plenty of water can easily dissolve those solid deposits into soluble particles and removes them away from the body through different pores and channels.

* Finally, it's important to follow a routine, disciplined lifestyle. An individual trying to lose weight should concentrate on developing proper sleeping habit. He must plan some time for exercising and vigorous physical activities. It's not easy to make a single natural weight lose method work! The methods should be mixed and managed to develop a killer plan to reduce and optimize bodyweight.

Losing weight naturally isn't possible overnight. An individual can only become successful with his targets if he follows the rules and bring necessary changes in his lifestyle. The methods discussed here are considered as the basic approaches towards natural weight management. Following this will definitely help reducing the weight over time without exposing the body to any potential threats.

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CrossFit New Year Resolutions For 2018

                     

Looking at the 'goals' board recently made me think about the targets we set ourselves sometimes in CrossFit. 

I saw everything from the common muscle up holy grail, to pull ups and the hair-pulling movement for many... 'double unders'. 

Now a lot of the listed items have been on there for a while. How many of us can say... yep got those handled..in the bag!??? Not many of us! Have we got better at them???.. maybe. 

If we have we've probably used that 'individual weaknesses' time to our benefit or have plenty of open gym time to play with. Or, are those goals maybe unrealistic in the short to medium term?

Right now... I am always going to suck at Handstand Press Ups and lifting overhead, I'm OK with that, but that's down to a shoulder mechanics issue. 

Long term I'm hoping my biomechanics therapist can get me to a point where my lower back isn't forced into a ridiculously compromised position to make up for my shoulder range but I don't think they will ever be a strong point of mine. 

So should they be a goal high up the list of priorities or a work in progress? Anyone who's done a fitness or development course will have come across SMARTT goals (Specific, Measurable, Achievable, Realistic, Targeted or Timed).

 Now I'm not suggesting writing a list using SMARTT but you get where I'm going I hope. High rep bodyweight Handstand Press Ups are unrealistic for me right now so I scale while I work on the mechanics. They may never be where I want them to be..but again, that's OK. It's not the end of the world as there's plenty of other things to work on in CrossFit.

"How do I get more kipping pull ups? Just do more kipping pull ups!" This is a pretty common CrossFit coaching quote... who from originally... I've no idea but you can sub the movement to anything pretty much where that line gets used.

 Things aren't always as simple as that though. Especially if you are missing components of the end goal. If you have poor core control, no gymnastic hollow awareness, or a lack of pulling strength are you going to get more kipping pull ups? 

Are you going to nail muscle ups if you have no dip or dead hang pulling strength (10-15 pull ups and dips seem to be the common strength requirement in most CrossFit literature) or cannot stay in the false grip? Are cleans ever going to feel efficient if you don't release your grip in the rack? Will the overhead squat always be your nemesis if you've never opened up your pectoral and shoulder restrictions? 

Breaking down the elements of why you may not be getting something handled can be a helpful exercise.

One thing you don't see on many goal boards across CrossFit is good positions. E.g. the air/front/overhead squat position. Yet you may see a certain PB weight goal for any of those movements plus the clean and snatch may be in there too. 

Positions seem to get dismissed quite easily though and we sometimes accept poor positions as unchangeable. This could be inefficient patterned movements that have developed over time. 

Perhaps in the power clean, where some may hitch the bar at the thighs, breaking up the momentum of the lift. Or possibly arching your back to receive the bar in a muscle clean instead of using a quarter squat. Poor movement positions can also be biomechanics based as we know. 

What if your knee caves dramatically under load during a squat or your chest lowers to your knees during squatting? Is correcting that not a worthy goal, and what have you potentially done to fix it... and is it correctable? Won't good positions lead to progress, improved function and PB's anyway over the long haul?

It again comes back to what value you attach to it and just maybe that little devil on your shoulder again plays a part... the ego. 

Sometimes the functional aspect of the type of fitness we choose to do gets put into the back of the drawer along with those nasty Christmas jumpers you may be getting this year (though bad jumpers seem to be trendy this season)! 

Taking one or two steps back to make one forward is hard for us to do but it could be the difference to reaching a realistic goal or not. Getting the pieces better could be easier than just hammering that goat movement as a whole. 

From another perspective, if suggestions to improve technique and positions fall on deaf ears, spare a thought for how it reflects on your gym and maybe your coaches. Our goals for you as members may not be getting met.. along with yours. New Year resolutions are close... just saying like!

With that to reflect on this week have a very Merry Christmas all! Eat well, drink well and party with loved ones! Then come back brighter to work off all that seasonal excess with maybe some new focus for 2018.

For more information go to http://spartanstrength.co.uk/

Sean Murray is a Manchester CrossFit Trainer & BWL Level 1 Olympic Weightlifting Asst. Club Coach in Castlefield. He also runs his own boot camp in Moston, North Manchester. Hw trains clients to help meet their weight and fitness goals. He also works with performance athletes such as Triathletes and Rugby League players to improve their work capacity and weaknesses.

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What did you have for breakfast this morning?

           

What if everything you were told about diet from the world’s leading experts was wrong?

What if carbohydrates were the bad guys and fat is in fact a good guy?

Well it would take some of the World’s leading Sports Doctors to convince me.

How about Professor Tim Noakes and Dr Peter Bruckner?

Ok, I'm listening.

                     

Join Donal O'Neil on his journey of diet discovery.

Diabetes and Obesity are now at epidemic proportions on our current high carb low fat diet.

What if we did not fear fat?

What if carbohydrates were killing us slowly?

It is time to challenge your beliefs about healthy food & exercise:

Food - what exactly is "healthy" food?

Exercise - just how important is it and how do you really get lean?

Weight Loss - have we all been looking the wrong way?

Vitality - why do our energy levels rise and fall

              - and how can you fix that today?

Cholesterol - what you (and your doc) really need to know.

Type 2 Diabetes - is it 100% avoidable?

http://www.cerealkillersmovie.com/

From Bulletproofbodies we salute the Cereal Killers team.

How long do we need to exercise to get the good stuff?

How long do we need to exercise for in order to get all the good things happen?

According to author of this book (Gretchen Reynolds), only 20 minutes.

You don't even have to do 20 minutes in one go!

All exercise counts. 

Two 10 minute walks for example.

We all lead busy lives in this fast paced world so time efficiency is paramount.

Combat chronic disease and weight gain with a minimal investment of time.

The number one reason people don't exercise is that they assume that hours are required in the gym and they perceive a lack of time.

Just a 20 minute time commitment is enough to give you all the health benefits you need.

Wait until you read the chapter on Chocolate Milk for recovery!

Gretchen is also another fan of standing rather than sitting.

This book is awesome and we at Bulletproofbodies thoroughly recommend it.

Gretchen Reynolds we salute you.

Bulletproofbodies Team.

Is High Intensity Interval Training evidence-based?

This month we stick with the theme of INTENSITY.

If you have been living in a cave for the last 10 years and have just come back to exercise, first of all welcome back and second, let’s talk about HIIT.

There is no evidence that spending hours in the gym doing low level Cardio is valuable time spent when we all lead busy lives.

Forget the fat burning zone in the gym and replace it with light activity throughout the day.

The Gym is a place to train. But you don’t need a Gym to workout.

All you need is the motivation and a small investment of your time.

HIIT or High Intensity Interval Training delivers the same if not better biological markers of fitness in an incredibly short amount of time.

Protect your workout time and guard it with your life.

You can get all the exercise benefits in just minutes.

This Medical Doctor in the above BBC 2 Video, is being educated about Exercise.

Check out the full video from Horizon: The Truth about exercise

http://www.bbc.co.uk/news/health-17177251

From a recent study of HIIT (Gilllen et al, 2016 - see previous blog) medical markers of fitness like muscle, blood sugar, maximal oxygen uptake and body fat can all be changed in accumulated minutes over a 12 week training programme.

It is about intensity rather than duration.

However, intensity comes at a price.

Welcome to the pain cave!

I would also like to correct his posture, but that’s another Blog!

Take home message:

VALUE INTENSITY

Bulletproofbodies Team

Can you get Fit with only ONE MINUTE of exercise?

Do you have a minute?

Because the latest studies show that only 60 seconds could be all you need!

These days it is all about time-effective workouts.

If you are trying to get fit quick you might want to read this study that shows that only ONE minute of Intense exercise can be beneficial and that only 3 minutes of high intensity, weekly exercise can equal 150 minutes of moderate exercise.

Sounds interesting doesn't it?

The study is by Gillen, Martin, MacInnis, Skelly, Tarnopolsky & Gibala (2016) from McMaster University in Hamilton, Ontario, Canada.

The study divided the 27 participants (Sedentary Males) into 3 groups:

1. Control group

2. Moderate Intensity Continuous Training (MICT)

3. Sprint Interval Training (SIT)

The SIT group followed the following exercise protocol on an exercise bike:

2 minute warm up 

20 second sprint

2 minute active recovery

Repeated 3 times

3 minute Cool down

3 x 20 seconds of intensity = 1 minute of pure intensity accumulated.

The study lasted 12 weeks and the participants trained 3 x Week.

The High Intensity group (SIT) had cycled for only 6 hours (36 minutes of intensity) whilst the MICT group had cycled for 27 hours.

The results were surprising!

After 12 weeks (3 Months) of training both the MICT and SIT groups had improved insulin sensitivity, Cardio-respiratory fitness, and skeletal muscle mitochondria (the powerhouse of the cell).

There was no significant difference in fitness between the two groups.

The only difference was the training volume and time committment.

50 minutes or 10 minutes, which would you prefer?

The high intensity (SIT) protocol involving 10 minutes total time per session and 1 minute of intensity per session, totals 3 minutes of intense intermittent exercise per week, within a total time commitment of 30 minutes.

The study by Gillen et al (2016) concluded that 30 minutes plus 3 minutes of intesnity is as effective as 150 minutes per week of moderate-intensity continuous training.

This is exciting stuff and backs up the ideology of the CrossFit founder Coach Greg Glassman, "value intensity."

So now, how much intense exercise have you done this week?

Bulletproofbodies team

Check out Dr Phoenix's channel below:

https://www.youtube.com/user/DrPhoenyx

Read the full study on the link below:

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

Citation: Gillen JB, Martin BJ, MacInnis MJ, Skelly LE, Tarnopolsky MA, Gibala MJ (2016) Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLoS ONE 11(4): e0154075. doi:10.1371/journal.pone.0154075