Fitness Planet

15/09/2022

07/06/2021

KEY TIPS TO REDUCE BELLY FAT

DO’S

GO INTO CALORIE DEFICIT DIET

-Eliminating sugary beverages, consuming mostly minimally processed foods like fruits and vegetables, and eating home-cooked meals can help you reach a   deficit without calorie counting.

INCREASE YOUR WORKOUT INTENSITY

-Increasing the intensity of your   burns more   and builds muscle. Remember, high intensity workouts are not for people just starting out. You should build up an endurance base before doing the high-intensity  .

REDUCE SUGAR INTAKE

-Eating a lot of refined, added sugars can lead to headaches, low energy levels, and inflammation. Cutting sugar out of your diet will likely decrease inflammation,   your   levels, and improve your ability to focus.

DON’TS

DONOT ATTEMPT FOR SPOT REDUCTION

-Evidence shows that spot reduction is not effective and that   tends to be generalized to the entire body, not the body part being exercised.

DONOT RELY ON SUPPLEMENTS

-Getting our   straight from a pill sounds easy, but   don't necessarily deliver on the promise of better health. Some can even be dangerous, especially when taken in larger-than-recommended amounts

STOP STRESSING YOURSELF

-When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact on their  . People often reach for food for comfort when they feel stressed, and cortisol causes the excess calories to remain around the belly and other areas of the body for later use.

07/06/2021

TIPS TO GET BETTER SLEEP

BE ACTIVE THROUGHOUT THE DAY

He more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

DO MEDITATION

Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.

LOWER YOUR ROOM TEMPERATURE

Keeping your sleeping quarters at a temperature near 65°F (18.3°C), give or take a few degrees, is ideal. Your body's temperature decreases during sleep, and a cool, but not cold, room will help you settle into and maintain sleep throughout the night.

READ BEFORE YOU SLEEP

When reading a good book, your mind is distracted from daily stresses and worries that causes tension. Stories give your mind the option to be somewhere else for a little while. This means you can leave your own troubles behind. Reading also allows your muscles to relax and slows down your breathing, leaving you feeling calmer.

DARKEN YOUR ROOM

Exposure to light during nighttime can mess up the naturally programmed increase of melatonin levels, which slows down the body's natural progression to sleep. In addition to regulating our melatonin levels, sleeping in complete darkness helps lower the risk of depression.

DEVICE DETOX

A digital detox highlights the importance of a wind-down routine before bed. Replying to emails or playing games late at night keeps your brain engaged, making it more difficult to switch off and relax. Research has also shown that our 'always-on' culture robs our brains of important downtime

04/06/2021

HABITS OF LEAN PEOPLE!!

TRACK PROGRESS REPORTS

Tracking your     and fitness progress can be crucial for getting in shape!
Those who succeed in   themselves are those who write everything down. As they say “That which gets measured gets improved.”

EXERCISES REGULARLY

The only difference between a lean body and one that's not is the   one shows up to   daily, consistently working their   to maintain or progress to a better  . There are no magic potions, just daily exercise that taxes their bodies and pushes them to the next level.

DRINK LOTS OF WATER

 muscle in the human body is made up of around 80% water and it needs that water to function properly. When you start to become dehydrated your muscle tissue starts to lose water and it makes it harder for that muscle to contract effectively, reducing your   and  .

GET BACK ON TRACK

Lean people screw up. There’s no denying that.The reason they stay so lean though? They’re straight back on track like a moth to a flame.No matter how big the meal out, heavy duty drinking session, or monumental slip-up, they’re straight back to following their daily plan.

EAT A LOT OF PROTINE

Breakfast, lunch, and dinner. No excuses. Whether it’s eggs, meat, fish, or legumes, protein should be your first port of call when deciding what to put on your plate.

CALORIE TRACKER

 trackers are incredibly useful if you are trying to  , maintain or even  . They can also help you make specific changes to your  , such as eating more   or fewer  .

01/06/2021

KNEES ABOVE ANKLE MY FRIENDS IN THE SUMO DEADLIFT!! 

01/06/2021

30/05/2021

Researchers from the University of Westminster found that a 90-minute horror film can burn up to 113 calories - which is equal to a 30-minute walk! Dr Richard Mackenzie from the university said that, "Each of the 10 films tested set pulses racing, sparking an increase in the heart rate of the case studies.

30/05/2021

TEAM WORK, MAKES DREAM WORK. 🔥🔥

30/05/2021

A dream does not become reality through magic; it takes sweat, determination, and hard work. ...

29/05/2021

Consuming a proper amount of   and   after   is essential. It will stimulate   protein synthesis, improve recovery and enhance performance during your next  . If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.
Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout