Get in Shape by Running

Get in Shape by Running
Get in Shape by Running

Running is a great way to get in shape. It can burn quite a bit of calories and help you build and tone muscle easily. Not only that, but you don’t need an expensive gym membership to do it. On the contrary! You actually need to spend very little money to get good exercise while running. If you’re planning on taking up running to get in shape, read below for some great advice!

Look at investing in a good pair of running shoes. Any pair of sneakers will do, but if you buy a good pair that are designed for running, you’ll be able to get the most out of your workouts. Running shoes are designed to minimize the stress on your feet, ankles, and legs as well as effectively tone your leg muscles. A good pair of shoes will also help keep you from getting blisters during your runs.

Make sure you wear clothing that won’t chafe. You want something that’s comfortable and won’t restrict your movement. It’s also recommended that your clothing be somewhat reflective. This will help you be seen by any cars, especially if you’re running early in the morning, at night, or any other time when visibility may be limited.

Make sure you’re running in a safe area. You want to run somewhere where you won’t have to worry about getting run over by a car. Running around your neighborhood or a park can be great; running on the side of a highway not so much. You should also avoid any areas that are high in violence or criminal activity for your personal safety.

You should look into getting something to track your workout. You can either buy a small device designed for runners to log their runs or most smart phones have an app you can install to do this as well. This will give you an easy way to track how far you’ve run and even how many calories you’ve burned.

Try and run a similar route for a while and see how long it takes you to run that specific route. Each time you run, challenge yourself to beat your previous time. Once you think you’ve maximized your time, try increasing the distance and repeat the routine. Keep doing this until you’re running farther, faster.

Try and vary up your runs a bit. If you normally run on a flat, even area, try going somewhere to run that has a lot of hills. You can even go to a trail and try running on dirt. Running a flat mile is a lot easier than running a mile up and down hills or on a natural trail. This can be a great way to change up your workout and increase the pace at the same time.

Running isn’t hard. It’s cheap and can be a great way to get in shape. If you’re looking into running as a form of exercise, keep these pieces of advice in mind. With these handy tips, you’ll be well on your way to looking great.

5 FOODS THAT SPEED UP METABOLISM

5 FOODS THAT SPEED UP METABOLISM
5 FOODS THAT SPEED UP METABOLISM

While you can last a few weeks without food, you will only last a few days without water. You already know water is a given, and you already know dieters are constantly eating grapefruit and tons of veggies. This is a short list of some great foods that you may not have known will speed up your metabolism and keep it burning fat for you all day long.

Almonds

Almonds are the most nutritionally dense of the nuts. Eating almonds instead of other nuts will give your body the most bang for its buck. Almonds contain fiber, monounsaturated fat, and protein which keep you full longer than carb-packed or sugary snacks will. The monounsaturated fat is thought to keep insulin levels low, which in turn will keep you metabolism working speedily. The fiber keeps you full longer and digesting and metabolizing the protein takes more time requiring more calories to be burned in the process. Almonds will help keep you satisfied and keep your metabolism working longer after you eat them.

Green Tea

Green tea is recommended over coffee or black tea because it also has the caffeine one may be looking for in these drinks. The caffeine will speed your heart rate a little and communicate to your body the desire to burn calories faster by boosting your metabolism. In addition to the caffeine, green tea has catechins that have shown great metabolism increase and fat burning than is seen by caffeine alone. Packed with antioxidants, green tea also promotes heart health.

Cinnamon

Cinnamon is a natural blood sugar stabilizer. Without explaining all of the scientific details, your insulin levels and metabolism are closely related. When you consume sugar and your blood sugar levels spike, your body produces insulin. Insulin is good in that it will transport sugar from your blood stream to the cells that need energy, but when your insulin levels increase, your body stops burning fat to get energy. Cinnamon naturally combats blood sugar spikes, keeping your metabolism working at top speed. Use cinnamon when cooking dinner or stir some into your coffee, tea, or yogurt.

Hot PeppersSpice it up! Peppers have a compound called capsaicin which give them their spiciness. Studies have shown that adding peppers to your meal can increase your metabolism by up to 25% for 3 hours after you finish eating! Plus, you are less likely to overeat if your meal is spicier. Habaneros, jalapeƱos, cayenne, and chili peppers will all do the job. Add them to your dinner or consider adding them to a hot breakfast dish.

Lean Meats and FishLean meats and fish are high in protein and low in fat. The protein in these foods will signal to your metabolism to get to work and stay at work breaking them down slowly. It will also tell your metabolism to burn fat and build muscle, not the other way around. When the protein is broken down, the result is amino acids. These amino acids will then build and repair muscles, organs and other tissues. The build up of muscle tissue is important to your metabolism because your muscle mass will require and burn much more energy than fat. The build up of muscle will keep your metabolism working for you long into the future.

Stay Warm and Healthy, It’s Still Winter

Stay Warm and Healthy, It's Still Winter
Stay Warm and Healthy, It’s Still Winter

Staying warm and healthy during the winter months is vital for anyone living in cold climates for this time of year. Whether it is a snow covered tundra or just a cold, dreary afternoon day, staying warm on the inside not only helps you live comfortably, but prevents the onset of colds and the flu. One of the best ways to go about doing this is with healthy soups. Healthy soups are delicious, help you stay warm and is a great way for weight loss. The soups keep you hydrated (although it is not a substitute for water), plus most ingredients in the soups are incredibly healthy and filling. Keeping healthy soup recipes for weight loss on hand is an incredibly good idea for anyone, as there are numerous recipes available to you.

One of the easiest healthy soup recipes for weight loss is tomato soup. This soup is available in can form, plus you are able to make it yourself. It doesn’t require any sort of special ingredients and the cook time is short, although simmering the soup for an extended period of time does help the ingredients merge together and make a full, bold tasting soup. Tomato soup is one of those soups you are able to even eat cold, should you choose to, although during the winter months, having a nice hot bowl helps warm your insides head to toe. Plus, dipping a nice sandwich into the tomato soup just adds to the deliciousness of the soup. To stay on the healthy side, make it a 100 percent, whole wheat bread with turkey.

Chicken soup is another healthy option. With chicken soup, you literally have hundreds of options to make a healthy and delicious soup. You don’t really need any set recipes for this, as you can toss in whatever you have on hand. It is a perfect soup to just use what is in the pantry. Outside of chicken stock, which is a must, you can use canned chicken or fresh chicken from your supermarket, cut into small cubes. After this, any vegetable or canned food is able to be tossed into the soup. From green beans to carrots, corn, peas or canned beans, anything you want is a great addition to the soup. Plus, small noodles also add some much needed fiber and add to the fulfillment of the soup, keeping you fuller, longer.

When you decide to make a healthy soup, there really is no rules set. You have the ability to add anything you want to the soup, and there is no real recipe. Whatever you have on hand should more than suffice for cooking, and although a few ingredients are important to have on hand (such as chicken and chicken broth), outside of these few items, you can use anything on hand. This is a great way to stay healthy, without going out and spending a good deal of money on the meal. Plus, soup stays for a long time in the fridge or freezer, so making a large pot gives you food for several days.

Fat-burning exercise guideline for women

Fat-burning exercise guideline for women
Fat-burning exercise guideline for women

If you have exercised in the past in order to lose weight, you most likely have followed guideline that were researched and designed for men, not for women. And you probably stopped exercising because time spent result in minimal benefits and no weight loss at all. For a woman to lose body fat, she must follow all five tips that cater to the women body physiology for effective weight loss results.

Choose an aerobic, any aerobic exercise

Remember, the type of aerobic exercise you choose does not important as long as you follow the rest of the guideline. These aerobic training exercises are created equal because they use your major muscle groups, which are your buttocks and thighs for nonstop, rhythmical movement. Walking is as good as running, which is as good as biking or rowing.

Do it at a moderate intensity, never ever get out of breath

Because oxygen is involved in two steps, releasing fat from the fat cell and burning fat in the muscle cell, your rate of breathing and the delivery of oxygen are extremely important. Never ever get out of breath. Even if you are doing the same exact activity and one day you get out of breath, it’s a sign that you are working too hard. Slow down. You may be walking at the same pace you always do, but if you are under a lot of stress or fighting an infection, it may be too hard for you on that particular day. Slow down so that your breathing and heart rate are steady and consistent. Your breathing has to be increased, but if you are huffing and puffing, it’s too hard.

Do it a minimum of 45 minutes

If you want to be sure that you are releasing a significant amount of fat, then you must exercise in your moderate-intensity zone of 45 minutes. It takes 20 to 30 minutes to activate the lipogenic enzymes to release the fat. Once they are activated, you have entered the fat-burning zone, so 45 minutes will ensure at least 15 minutes of fat-burning activity in your body.

Do it a minimum of three times a week

To see significant change in your body, you need to exercise moderately for 45 minutes at least three times a week. Exercising once or twice a week is not enough to keep your body conditioned to release fat. Of course, you can exercise four or five times a week for even more benefit, but three times a week is the minimum at which you will still experience changes in your body weight.

Stimulate your muscle mass and mitochondria

Simply do your aerobic training exercise will stimulate muscle mass and increase your mitochondria, but to change your muscle physiology even more, you may want to consider a light weight control exercise. I’m not suggesting that you become a serious weight lifter, but if you want special focus on your muscle mass, consult an exercise physiologist who will design a program that is right for you.