Top 10 Best And Worst Cardio Exercises To Loose Weight

Best Cardio Exrcises

1.Burpees


Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate. Start in a pushup position, palms planted on the ground at shoulder-width and place your feet behind you. In an explosive motion, bring your feet in close to your hands. Quickly move to a standing position, throwing your hands in the air above your head. Do 10-12 in a row.

2. Air Runner

Stepping onto the treadmill to log another mindless 30-minute jog might sound like the most unappealing way to spend a workout — so don’t waste your time. Instead, cut your running time in half and ramp up the intensity with this curved tread, specifically designed for sprinting. 

Better yet, the motor-free machine is built to be powered by your strides. There’s no max speed, either, so try your best to push it as hard as you can during sprint interval workouts.   

Think you can handle the speed? Try this workout: Perform a 15-second sprint as fast as you can, and then rest for 15 seconds. Keep your chest high and your core braced the entire time you’re running. That’s 1 round. 

3.Stair Mill

  • Effectiveness: A 
  • Functionality: A- 
  • Availability: A-

Every booty loves the stair mill. What could be more functional than walking up a never-ending flight of stairs? We suggest intervals for the best workout. Just try not to support too much of your upper body on the handles; you might feel like you’re still doing work, but your workout will be much less intense and you’ll burn fewer calories.

4.Mountain Climbers


Warning: this exercise should not be performed on a real mountain. It can be done just about anywhere else, however. Start on your hands and knees with a slight bend in your back. Bring the right foot up to your chest and put it back, then quickly do the same with the left. Continue alternating feet with your hands planted firmly in front of you for 30-40 reps.

5. Assault AirBike

The Assault AirBike might look like it belongs in a dust-filled corner of your high school’s weight room, but it deserves respect. “No one climbs off of one of these thinking, ‘That was easy,’ ” says De Wispelaere, who has seen a few clients almost heave after an Assault AirBike workout.

The reason it’s so tough: The Assault AirBike is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the higher the resistance becomes. “While it’s easy on your joints, it provides an intense aerobic workout that burns a ton of calories in a short amount of time,” says De Wispelaere.

If you’re looking for a finisher to tack onto your regular workout, De Wispelaere recommends sprinting for 15 seconds, then resting for 15 seconds. That’s one round. Do six. If you’d rather test your endurance instead, do three miles as fast as possible.

Worst Cardio Exrcises

1.CROSSFIT

“CrossFit-style workouts are exploding in popularity around the world and are often promoted as the best way to get in shape and improve health,” Petre says.

“I don’t want to be controversial, but if your goal is to lose weight and improve health, CrossFit is the number one exercise you should avoid. It’s too intense for many people, and often includes high-risk activities.”

“The number one rule about losing weight through exercise is that you can’t exercise to lose weight if you’re injured,” she adds.

“If you’re a fit, active, and athletic individual, CrossFit might be the best workout for you, but if your body is not already in top shape, don’t unnecessarily risk injury. You’re likely to lose more weight if you combine a healthy diet with a moderate exercise program that’s more sustainable.”

2.Recumbent Bike

  • Effectiveness: D 
  • Functionality: F 
  • Availability: B

With your upper body, torso, and even your butt at rest, the recumbent bike asks your body to do almost nothing but move your legs. If you’re looking for a chair to sit in while you read a book or catch up on your favorite Netflix episodes, this is your guy.

3.PILATES

“Pilates, like yoga, has a lot of health benefits that will help you live better, ranging from improved flexibility and balance to deeper relaxation, but fast fat burn is not one of them,” Petre says.

“Because it helps you gradually build and strengthen your muscles, it can be a great way to prevent getting injured while training. However, you need to do heavy compound weightlifting on the big muscle groups along with cardio to maximise fat loss, and Pilates does not incorporate either type of exercise.”

4.Elliptical

  • Effectiveness: D 
  • Functionality: F 
  • Availability: A

We’re putting the elliptical below the Arc trainer, because the Arc trainer offers more versatility. However, we have the same problems with the elliptical; it’s just unnatural and ineffective. Further, setting the resistance at a level any lower than a 10 is about as effective at burning calories as sitting on the couch.

The elliptical’s only plus side is that it’s a low-impact option. However, we think the bike or swimming are much more effective options if you’re limited by an injury.

5.YOGA

“Yoga represents the polar opposite to CrossFit, but this doesn’t mean that it will shed those layers of fast food on the body,” Petre says. “In fact, a 150-pound [68kg] person will burn only 150 calories in an hour of doing regular yoga, compared to 311 calories for an hour of walking at 3mph [4.8kmh].”

“Increasing your physical activity is a good first step towards losing weight,” she says. “It’s true that yoga can help you gain strength and tone up, but if you aim to shed pounds, you want to work as much of your body as possible to lose weight and stimulate your metabolism.”

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthfitnessrevolution.com,www.stuff.co.nz,www.menshealth.com,www.bodybuilding.com

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Top 10 Cardio Exercises That Burn More Calories Than Running

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com

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Top 10 Yoga Poses For Health Problems

1.Heal Migraines

Forward Virasana

Kneel with widened knees apart. Draw the shoulders forward past the ears. Lower the heart towards the earth. Tailbone lengthening back and down. Chin gently tucking in towards the chest, lengthening the back of the neck. If you like you can rest forehead (on a bolster).

2.Alleviate Anxiety

Ustrasana
Ustrasana can release stress and enhance circulation throughout your body. Proper blood circulation means more oxygen, which helps to heal the mind and body.

3.Fight Depression

Balasana (Child Pose)

Balasana helps calm your brain and relieves stress and anxiety. It gently stretches your lower back and hips, enabling your body to relax. Peace and calm prevail over your entire being, helping you deal with your depression better.

Balasana is considered as one of the most comfortable yoga poses. All you have to do is kneel and sit on your heels. Make sure your big toes touch each other. Keep your hands on your knees and spread your knees hip-width apart. Then, bend your torso forward, in between your divided thighs, with your face touching the ground. Bring your arms forward and place them on either side of your head, with the palms facing down. Be in this position for a few minutes.

4.Reignite Your Sex Life

Melting Heart Pose (Anahatasana)

The lower back and upper chest tend to become stiff easily and cause a lot of discomfort during sex. Physically, the melting heart pose lengthens and strengthens these areas. Energetically, it helps remove energy stagnation in the Heart meridian, which is responsible for mental and emotional activities and intimacy according to Traditional Chinese Medicine. So, this pose helps awaken the energy flow in the heart while restoring the body and mind connection.

How to do it:

Starting on your hands and knees, walk your hands forward as you lower the chest on the floor. As best as you can, try to keep the hips above the knees. Rest your forehead, chin, or chest on the floor.

5.For a Hangover

Easy seated twist yoga pose

“Twists are great for helping toxins move their way out of your body—and out of your life,” says Stiles.

Try it: Start seated (as shown), inhale and lift your left arm straight up. As you exhale, grab your right knee with your left hand. Press your right fingertips into the ground behind your hips. Inhale and sit up tall. Exhale and twist your torso further toward the right. Then switch your legs and repeat on the other side.

6.For Killer Cramps

forward bend with rolled up blanket yoga pose

“This move is great to sooth the mind, the mood, and cramps,” says Stiles. “The gentle pressure from the blanket and your torso is really grounding and comforting, and just plain feels great.”

Try it: Roll up a blanket. Sit down with your legs straight in front of you. Place the blanket on your upper thighs. Gently fold your torso over the blanket. Stay here for 10 long, deep breaths.

7.For a Cold or Flu

alternate nostril breathing yoga

“This technique is known for keeping people from getting colds or the flu, as well as helping them get better faster,” says Stiles. “It’s great for clearing congestion. It also does wonders for cultivating an easy mind, so even when the flu strikes you’ll feel easy and calm while you are recovering.” (Check out 11 Other Tricks to Bounce Back Fast From a Cold.)

Try it: Sit up tall, however you can sit comfortably. Take your right hand and curl down your index and middle finger into your palm. Press your ring finger over your left nostril and inhale for 4 counts. Close off your right nostril with your thumb so both nostrils are closed. Hold all the air in for 4 counts. Release your ring finger and let all the air out your left nostril for 4 counts. Repeat this breathing pattern for 3 to 5 minutes.

8.For a Sleepless Night

lying-down twist yoga pose

“So many people have major problems getting to sleep and staying asleep,” says Stiles. “Yoga has been known to help out, big time. A simple lying down twist helps to release any tension in the spine and mind that can be getting in the way of a good night’s rest. You can even do it when you’re in bed!”

Try it: Lie down on your back and hug your right knee into your chest. Twist your right leg over toward your left side. Relax your arms out to the sides. Stay here for 10 deep breaths and repeat on the other side.

9.For a Sugar Craving

seated meditation with arms in a v

“Yoga trains and reprograms the mind so it can come back to a calm and neutral state free of anxieties and cravings,” says Stiles. “This seated meditation with arms up in a V gives your body just enough to do to allow your mind to focus. Spend a few minutes in this position and you’ll be able to conquer your sugar cravings with ease.”

Try it: Starting in a comfortable seated position, raise your arms overhead into in a V shape. Relax your shoulders down your back and reach out through your fingertips. Stay and breathe here for 3 minutes. Finding the ease in staying here for several minutes will clear your mind and release loads of tension from your body.

10.For Long Car Rides

Standing Side Opener Yoga Pose

“We’ve all been crammed in the car for too long, and there are some simple poses to help open up your body,” says Stiles. “Standing side opener is great because you’re bringing length back into your side and spine, a reversal of when it gets crunched in the car.”

Try it: Stand with your feet parallel, shoulders aligned with your hips. Inhale and reach your arms out and up. Grab your left wrist with your right hand. Gently pull your left arm up with your right hand. Let your torso naturally arch over to your right side. Stay here for three breaths and then work the other side, too. (Looking for more relief? Try these Tips to Prevent Lower Back Pain if road trips and long days at the office are wrecking your back.)

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.mindbodygreen.com,www.stylecraze.com,www.prevention.com,www.curejoy.com

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Top 10 Hacks to Burn More Calories

  1. Cool it in the bedroom

A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat — “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!

2.Jam-up

Music is a healer on its own but researchers in University of Wisconsin divided individuals in two groups to see how it impacts physical body functions. The first group was made to exercise on stationary bikes with music and the other one without. The results showed increased heart rate by 10 bpm and 7% more calorie burn in the former group. Hope that says it all.

3.Exercise on an empty stomach

Evolution has hardwired our bodies to store fat for potential famine, rather than torching it for fuel. But imposing a tactical food delay could hack your weightloss hard drive. A Uni of Bath study found training on an empty stomach triggers the ‘PDK4 gene’: a sign that your body fat is burning off. An hour’s effort is enough, so schedule in your Sunday run before you settle at the brunch table. Avo on toast, we presume?

4. Pile on the mild peppers


It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chilies) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: pile on the poblanos! And learn more about the best spices for weight loss here.

5.Weight-up

As per science, obese people burn calories faster as their body has to work harder to keep them moving. However, if you are not obese but still wish to burn calories the way they do, then you can fake weight by wearing a weighted vest or perform squats with a bar bell.

6.Lift heavy after work

Your lunchbreak workouts may offer respite from office drudgery, but for maximum fat-burn from your weight training, save the heavy stuff for the evening. According to journal Chronobiology, our in-built body clocks mean we’re strongest at 6pm. Use this time for full-body deadlifts over curls or presses to recruit maximum muscle mass. You’ll shift more weight – and can drop them sooner, too.

7. Get moving for 2.5 minutes 


Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!

8.Hike-up

For an added 50% burn, you must do your regular walking, jogging, racing, hiking or cycling in an inclined setting. If going uphills is not feasible every day, then you must look for a higher ground or take the flyover!

9.Swap your double espresso for decaf or breakfast tea

If an insatiable sweet tooth is souring your weightloss plans, it’s time to reconsider your afternoon pick-me-up. But it’s not just the digestives at fault: a Cornell University study found 200mg of caffeine – a double espresso’s worth – dampens our tastebuds and makes sweet foods less satiating. If you recoil at the word decaf (that’s French for ‘brown water’), breakfast tea is your best of both.

10. Drink more water


Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year — a weight loss of approximately 5 pounds! (Speaking of drinks, avoid the diet soda. Find out how it only makes you fatter.

if you are king for workout clothes check our fitness and yoga leggings page.
Sources:www.huffpost.com,www.news18.com,www.menshealth.com

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Top 10 CELEBRITY DIETS THAT ACTUALLY WORK

1.Beyoncé

While Sasha Fierce has recently devoted herself, and her social media, to a vegan lifestyle, Beyoncé is also famous for completing the Master Cleanse, an all-liquid diet of cayenne lemon water, to prepare for her role in the 2006 film Dreamgirls. During that time, Beyoncé allowed herself a cheat day to indulge in pizza and wine. 

2. Kim Kardashian Atkins 


Wondering how Kim Kardashian shed her post-baby weight so quickly? Calling it the “greatest challenge” of her life, Kim lost around 25 kilos in 11 months leading up to her wedding. Featuring a diet that mainly consists of protein rich foods high in healthy fats like avocado and nuts, as well as eggs, fresh fruit and vegetables, and cheese, while eliminating the intake of carbs.

It is also advised for dieters to stop counting calories – instead ensuring you consume three regular sized meals and two snacks every day. 

Kardashian also enlisted the help of celebrity trainer Tracy Anderson to keep her exercise in check and reportedly had a chef accompany her on tour with Kanye West in order to keep her meals carb-free.

3. Jennifer Aniston, Demi Moore, Sandra Bullock – THE ZONE DIET

WHAT IT IS: Developed by former scientist Dr. Barry Sears, The Zone Diet involves getting 40 percent of your daily total caloric intake from carbohydrates, 30 percent from carbs and 30 percent from fats. According to Sears, balancing the correct amount of amino acids with carbs helps control the appetite to prevent over-eating (which leads to weight gain). Followers eat three portion-controlled meals and two snacks a day, preventing you from getting too hungry – or cranky. Hollywood hottie Jennifer Aniston was such a big fan, some have even called it the “Jennifer Aniston Diet.”

4.Marilyn Monroe

Eggnog for breakfast? Miss Marilyn Monroe herself would start her day with two raw eggs whipped in warm milk. Opting to skip lunch, the pop culture icon would then consume broiled liver, steak, or lamb and five carrots for dinner, finished with a decadent hot-fudge sundae dessert. 

5. Victoria BeckhamAlkaline Diet 


ex-Spice Girl, fashion designer and mother of four Victoria Beckham cites the alkaline diet as her method of maintaining her incredibly svelte figure. The diet tries to keep the body’s pH level between 7.35 and 7.45 by ultimately aiming the dieter to eat 80% alkaline (fruits, vegetables, nuts and legumes – fennel, broccoli, grapefruit and kale are considered the most alkaline) and 20% acidic (wheat and dairy products, coffee, sugar, meat, fish and alcohol) foods. 

Reportedly Beckham’s daily diet includes grilled fish, smoked salmon, scrambled eggs, yellow fin tuna, sushi salad, and blueberry smoothies, which effectively controls aging due to their high omega 3 content. Those who keep an alkaline diet boast increased energy levels, improved memory, as well as the prevention of cancer and heart disease.

6. Sofia Vergara, Ricki Lake, Lauren Conrad, Jennifer Lopez, Julie Benz -FRESHOLOGY

WHAT IT IS:Freshology provides calorie-controlled, low-carb, high-protein, all-natural gourmet meals (prepared by a five-star chef, ooh la la) delivered straight to your front door. Said to be the “Diet Plan of Choice for the Dancing with the Stars Celebrities,” meal plans start at $48 a day.

“The food is good and I don’t have to think about it!” says sultry star Sofia Vergara. But the best part? You’ll even get dessert.

7.Kate Middleton – The Dukan Diet

Kate Middleton took a cue from the French and slimmed down for the Royal Wedding with The Dukan Diet. After an initial kick start of straight protein and vegetables, the regimen is broken into three phases that get less strict week by week, with variations depending on how many pounds you’re trying to shed.

8. Angelina JolieThe Ancient Grains Diet 


To keep her energy levels up, Angelina Jolie makes sure she regularly snacks on and adds ancient grains such as quinoa, chia seeds, millet, spelt and buckwheat to her diet. The humanitarian and film star claims provide her with nutrients she can’t find anywhere else, plus boasts glowing, radiant skin and shining, healthier hair to prove it.

9. Kim Cattrall, Nicole Kidman, Oprah, Eva Mendes, Bill Clinton – THE SOUTH BEACH DIET

WHAT IT IS: According to their website, The South Beach Diet is “a food-lover’s diet”. Divided into three phases (the first two are the most strict), the program is said to eliminate cravings, kick start weight loss and maintain for life. While there’s no counting calories or strict portion sizes, followers must say goodbye to bread, rice, potatoes, pasta, baked goods, and fruit – at least for the first two weeks. Relatively simple in principle, it replaces “bad carbs” and “bad fats” with “good carbs” and “good fats.”

10.Lady Gaga – Baby food diet

Did Lady Gaga purée her pounds away? The singer is rumored to have tried Tracy Anderson’s baby food diet, a plan that replaces your first two meals of the day with Gerber’s baby food, followed by a health-conscious dinner. While she has yet to fess up, other celebs have also been linked to the diet, including Reese Witherspoon, Jennifer Aniston, and Gwyneth Paltrow

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.shape.com,www.harpersbazaar.com.au,www.shape.com

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Top 10 Vegan Mistakes

1. Not eating enough variety.

When you first stop eating animal products, it’s easy to get stuck on what’s easy. We ate pizza four times in a week once, and pasta five times. Both are extremely easy to make with various sauces and toppings, and while carbs are good for you (your brain runs on them!) and pasta does contain some protein, you need other nutrients, too. Add in more vegetables—frozen are fine and have all the same nutrients as fresh!

2.Assuming That Vegan or Vegetarian Products Are Automatically Healthier

Unfortunately, just because a food product is labeled “vegetarian” or “vegan” doesn’t necessarily mean it’s healthier than the regular alternative.

For example, almond milk is a popular, plant-based milk that’s often a staple in vegan diets.However, while almond milk is low in calories and enriched with several important vitamins and minerals, it is not necessarily healthier than cow’s milk.

For example, 1 cup (240 ml) of low-fat cow’s milk contains 8 grams of protein, while the same amount of unsweetened almond milk contains only 1 gramSweetened almond milk can also be high in added sugar, with 16 grams of sugar in just 1 cup

3. Going Vegan Overnight


One of the quickest downfalls I’ve seen is to “go vegan” literally overnight. One day you’re chowing down on two cheeseburgers, and the next, you’re swearing off all animal products forever. A small subset of people, often motivated by serious medical diagnoses or some other emotional reason, can do it. They have a strong, unbreakable “why.” But for most people, it absolutely doesn’t work that way — and it is a shock to your body. Start eliminating one food category at a time. Poultry, dairy, fish, pork, beef, eggs, etc., and give your body time to adjust.

4.Being obsessed with protein.

You don’t need as much protein as you may think you need, and if you’re eating enough variety, you shouldn’t have a problem getting enough of it, or any nutrient for that matter. No Meat Athlete’s website states that the total number of calories from protein that you need is between 10 to 15 percent of your total calories.

5.Not Getting Enough Vitamin B12

Vitamin B12 plays several important roles in the body. It’s important in the creation of red blood cells and DNA, among other processes.

Unfortunately, the main sources of vitamin B12 are animal products, such as meat, poultry, shellfish, eggs and milk products.For this reason, vegetarians have an increased risk of vitamin B12 deficiency

Vitamin B12 deficiency can cause fatigue, memory problems and numbness. It can also lead to megaloblastic anemia, a condition caused by having a lower-than-normal amount of red blood cells

Unfortunately, a high intake of folate can actually mask vitamin B12 deficiency, hiding symptoms until the damage becomes irreversible.However, there are foods and supplements available that can help vegetarians meet their vitamin B12 needs.

6.Not Eating Enough Iron


You need iron. It’s a mineral required for vital biological functions including transporting oxygen throughout your body. In fact, every living cell in your body needs iron to function, so it is a big deal to make sure you are getting enough! Iron comes in two forms, heme and non-heme. About 40 percent of the iron in animal products is heme, which your body easily absorbs. Non-heme from plants isn’t absorbed as easily, so you need to eat more of it. Vegan sources of iron include:

  • Coconuts
  • Legumes (beans and peas)
  • Macadamia nuts
  • Oats (traditional steel-cut)
  • Quinoa
  • Raisins
  • Sesame seeds
  • Sun-dried tomatoes
  • Swiss chard

7.Eating too many meat and cheese substitutes.

People say going vegan is too expensive for a reason—they’re thinking of all of the substitutes they’ll “have” to buy when they go vegan… but you don’t have to buy them! There are plenty of products out there from companies that make fantastic meat and cheese substitutes, but they aren’t necessarily healthy, and you can make plenty of substitutes at home for a fraction of the price. Looking to cut it out? Try making veggie burgers with beans, vegetables, and spices, baked in the oven to cut out oil, or make your own cashew cream sauce for pasta to make mac and “cheese”.

8.Eating Too Few Calories

Many foods and food groups are off-limits for vegans and vegetarians, which can make it challenging for them to meet their calorie needs.In fact, vegans and vegetarians tend to eat fewer calories than people who eat both meat and plants.

One study compared the nutritional quality of 1,475 people’s diets, including vegans, vegetarians, vegetarians who ate fish, people who ate both meat and plants and people who ate meat only once a week.Vegans had the lowest calorie intake across all the groups, consuming 600 fewer calories than people who ate both meat and plants.

Vegetarians had a slightly higher calorie intake than vegans, but still consumed 263 fewer calories than people who ate both meat and plants

9.Avoiding Fat


We live in a fat-phobic society, but our bodies can’t absorb certain vitamins unless fat is present. It’s also a source of energy. If we don’t eat fats, we don’t live. It doesn’t do you any good to drink a huge fat-free smoothie or skip a healthy dressing on a salad because there are vitamins that your body can’t absorb without the presence of some fat.

There are bad fats — ones that harm our health and provide no benefits. Those are trans fats and other hydrogenated fats that are highly processed, completely man-made, and unnatural. Skip those.

However, you want to make sure you’re getting enough Essential fatty acids (EFAs). Among other benefits, they help your body absorb the nutrients in your food and help maintain healthy cell walls. You need both (that’s why they’re called essential), but your body can’t make them, so you must eat them. They come in two forms: omega-3 and omega-6 and should be eaten in a 2:1 ratio of two parts omega-6 to one part omega-3.

10.Not having more than one reason to go vegan.

For some, one reason may be enough, but studies show that for most people, they need two or more reasons to go vegan, whether for health, ethical, or environmental reasons. Do your research, and find out what’s important to you. Animal agriculture is the number one cause of global warming; do you want to contribute to that, or fight against it? Have you read that eating a plant-based diet can help fight heart disease and high blood pressure or even prevent seemingly genetically predisposed diseases? Do you want to save the cows from their untimely death at two years old, when they should be living 20 or more years when not farmed? Find your reasoning, and do your research. 

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.thoughtcatalog.com,www.healthline.com,www.beachbodyondemand.com

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Top Fitness Trends For 2019

1.Exercising at home

Working out is no longer solely resigned to hitting the gym. Tom Holland, MS, an exercise physiologist from Connecticut,said home workouts will continue to be popular in the new year. Many Americans are creating home gyms, or using streaming technology to exercise under their own roofs.

“Getting started doesn’t require a large amount of space or investment,” Holland said.

2.HIIT IS HERE TO STAY

Mentioned at the top of the ACSM’s 2018 trends survey, we expect HIIT (high-intensity interval training) to stick around in 2019. The results are undeniable, and especially for working professionals short on time, there’s no better way to get a complete, gym-free workout than with some intense circuits.

Head outside, do it in the living room, or take a class at your local studio – HIIT is all about movement and workout efficiency.

3.Boxing

When it comes to what workout trend more of us will be trying, that will be boxing, according to Jawaid. Combat sports in general are becoming more of a part in mainstream culture in part due to rising popularity of mixed martial arts, or MMA.

“Boxing workouts are a great way of getting an intense workout but also feeling like a fighter,” Jawaid told Healthline. “I think people feel a sense of empowerment when they emulate certain movements of fighters.”

Second to boxing is spinning, Jawaid said. The controlled aspect of pedaling typically means less injuries than other recent trends such as CrossFit.

4.GETTING SWEATY WITH STRANGERS

According to the ACSM, group training (more than five people) will be the second most popular fitness trend in 2019. For good reason, too — these classes are social, highly motivational and provide instruction for people who need structure in their daily workouts. Group classes cover a wide range of disciplines, including spin, dance, aquatics and cardio-based classes, and are available anywhere from private studios to public facilities to mainstream gyms.

5.Smart training

Having a fitness wristband to track calories and steps is one thing, but workouts will get even smarter in 2019, says Von Collins, an ACE-certified professional with Complete Tri, said that smart treadmills and other fitness equipment that features streaming apps is quite a game changer.

Smart training lets you, for example, ride a bike while seeing the course on a tablet. The bike changes to reflect hills or other obstacles, plus many smart training platforms let you compete with other users. You can do workouts, time trials, or even go for rides with friends who might live miles away.

“Up until now, the technology to stream workouts at home in a fully integrated way has been best described as clunky,” Collins said. “It is becoming much more streamlined, much more plug-and-play, which opens the entire market up beyond the hardcore junkies and to the masses.”

6.THE RETURN OF THE TREADMILL

Step aside elliptical — in the past few months we’ve seen many fitness classes and training plans getting back to basics. We’re talking about the treadmill, the machine that’s been around seemingly forever.

If it’s not broken, don’t fix it, and with the rise of popular and effective treadmill programs, we anticipate this machine will be a staple in many training plans in 2019. Just don’t forget your running and multisport watchto monitor your efforts!

7.Fitness studios — not gyms

For those who do like going to a gym, the big box facility may still be the perfect fit.

But expect them to offer more classes than you’ll see in fitness studios, says Eric Casaburi, founder and chief executive officer of Retro Fitness.

While gyms aren’t going anywhere, the shift toward boutique fitness studios and classes will dominate 2019.

The 2017 IHRSA Health Club Consumer Report found that 18 million Americans belonged to a studio, which was up 15 percent compared to 2015.

Still, 32 million Americans held membership in traditional commercial health clubs and gyms, which is down from 2015.

8.YOGA, YOGA, YOGA

While there’s no doubt the classic form of yoga will always reign supreme, the variations on this ancient practice are injecting new life into a sometimes stale routine. 2019 will continue to see more outdoor yoga classes, yoga retreats, standup paddleboard (SUP) yoga, goat yoga (yes, we said goat yoga), etc. We can’t wait to see what yoga variations the new year will bring.

9.Being fit is trending, overall

Other trends to watch out for in 2019, according to the annual American College of Sports Medicine predictions report, include more personal training, fitness programs for older adults, and the continuation of yoga as a popular fitness trend.

Their top trend for the year is wearable technology, which debuted on the list in 2016, stayed there in 2017 and dropped to third place last year. The ACSM says group training and HIIT will be the second and third biggest trends in 2019.

10.NETFLIX OF THE WORKOUT WORLD

Here at Polar, we’re officially rebranding “Netflix and chill” as “Stream and workout” in 2019. Many big-name fitness brands are creating subscription-based virtual streaming services designed to replicate a guided group session in the comfort and convenience of your home.

For example, Les Mills On Demand offers access to over 600 online workouts, YogaWorks has created an on-demand library of over 1,000 guided yoga classes, and brands like Peloton offer a live, interactive platform to work out with others in real time. Think of these as a modern-day Richard Simmons VHS tape — minus the neon spandex and electronic music.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.polar.com

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