Cardio Exercises-Low Or High Intensity Exercise Burn Body Fat Faster?

Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat? Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. []


Ask The Supplement Expert: Will Ketones Help Me Burn Fat?

Ask The Supplement Expert: Will Ketones Help Me Burn Fat?

Q: Will taking ketone supplements, while eating a normal diet, provide the same fat-loss benefits as being on a seriously carb-restricted, or ketogenic diet?

The very short answer to your question is probably not, but given how complex the burgeoning field of study into nutritional ketosis is, that simple answer requires a bit of unpacking.

The basic thinking when it comes to supplementing with ketones and their effect on fat loss is this: When your body is consistently carb-depleted, it produces ketones as a mechanism to utilize fat (and to a lesser extent, amino acids from muscle) as fuel. These ketones can also be used as an alternative to glucose as fuel to support your brain, muscles, heart, and other organs. Once you have a high enough presence of ketones in the blood, usually around 0.5 to 3.0 mM per deciliter of blood (as can be measured with urinalysis ketone strips), you have entered what is known as nutritional ketosis. To be clear, your body is what is producing those ketones, though.

Ketone supplementadvocatesextend that line of thinking beyond the ketones your body is manufacturing on its own. Their case is that if consuming a ketone supplement raises your blood ketone level to the point where you are technically in ketosis, then you must be burning fat with the same effectiveness if you came by your ketosis the old-fashioned way.

Ketone Blood Levels

Unfortunately, the scant scientific evidence that currently exists doesn’t support connecting the dots this way. Researchers out of the University of Sao Paulo, in Brazil, recently gave a group of rats substantial doses of beta hydroxybutyrate (exogenous ketones) both acutely and for four weeks.[1] Not surprisingly, the researchers concluded that consuming oral ketones increased circulating ketones (ketonemia). To which I say: big deal. Consume a bunch of fat and you’ll see free fatty acids in circulation, too. That marker alone doesn’t mean that you’re burning more stored body fat.

Likewise, the researchers didn’t show a drop in glucose or insulin, and it’s the combined rise in ketones and lowering the other two that defines the clinical markers of being ketogenic-the state in which you are actually using fat as a primary fuel source. There was also no change in bodyweight or reduction in food intake between the rats that consumed the ketones and the control group.

Ketones: Worth the Cost?

The human equivalent of the dose the rats consumed would be39 grams of beta hydroxybutyrate acutely, or 77 grams per day over four weeks, for a 175-pound human. Given that ketone supplements cost well upward of three dollars for just one 11 gram serving, that’s no small expense. So you’d definitely want to be confident that it’s money well spent. Unfortunately, the effects for humans have yet to be investigated.

I don’t think this means you need to disregard ketones as total bunk, though. On the contrary, it may just require a change of perspective. Specifically, I recommend thinking of them not as an alternative to carbohydrates or protein, but rather as an alternative caloric fuel. My experience-one that I’ll admit hasn’t yet been investigated directly using humans-is that short-term ketone supplementation can help reduce hunger and support cognitive energy during periods of caloric restriction.

Admittedly, though, whether they actually prove to do so under well-controlled and rigorously designed study conditions remains to be seen.

cle Building The Benefits of Building Muscle

Muscle Building The Benefits of Building Muscle

80% of the people who go to the gym think that muscle building revolves around aesthetic and cosmetic benefits. People who want to go to the gym will never think about the numerous health benefits of building muscle because they are too preoccupied with the thought of wanting to look like Arnold or The Rock. However, it should be noted that the number of health benefits that people can enjoy from muscle building far outweighs the various cosmetic improvements.

Before you decide to do some serious 12-to15 rep range for any workout, take the time to look at the three important health benefits of building muscle.

1.) Weight loss According to the Mayo Clinic, building muscle can help you lose weight. Building muscle increases your body’s metabolic rate and metabolism, which translates to your body’s ability to burning calories faster. When you build muscle mass, your body requires more calories in order to support the muscle tissue, compared to fat tissue. Building muscle and improving your body’s composition will help your body burn more calories to support the muscle tissue.

2.) Improved muscular strength and endurance It takes a lot of stamina and strength to build muscle. Your first time at the gym may not let you carry that much weight, but over time, you will progress to heavier weights. This easily translates to developing strength and endurance because it lets you the unused muscles in different parts of your body.

3.) Improved cardiovascular health and endurance Building muscle will literally take your breath away, and lifting weights is just one of the many things that can help improve your cardiovascular endurance and health. According to the Mayo Clinic, any form of exercise or resistance training can help reduce the occurrence of chronic diseases. In this case, strength training will help reduce the chances of arthritis, obesity, diabetes, back pain, and osteoporosis. When you exert effort within a normal range, you are pushing your body to its limits, and your heart and lungs are included.

Building muscle can do more than just turn you into the next Mr. Universe or the next action star. It can help you lead and live a better life. If you take the time to go to the gym, you will see a huge difference, even if it means lifting once a week. There will be progress every time you go to the gym, whether it’s a once-a-week visit or a 4x-a-week visit.

Decorating Your Home Gym

Homeowners are famous for renovating and redecorating. It there’s a space in their home that needs a new look, out comes the color swatches and home decorating magazines. It doesn’t matter which space you decided to decorate, a bedroom, a bathroom, a kitchen or even a home gym. Home decorating can make improvements to any…read more

Exercise to Ease Migraines

The relationship between exercise and migraines is quixotic. Science says that exercise, by promoting the regular release of endorphins, the body’s natural pain controllers, should help ease the frequency and severity of migraines. Many migraineurs claim that their attacks are triggered by physical exertion. Who is right? Like many other aspects of migraines, the answer…

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Following Fishes for Losing the Pounds: Water Aerobics

There are many different ways that you can get healthy doing water aerobics is something you might never have thought of. However, not only can it help you be really healthy and get the most out of your aerobic work out, it can do a lot more, as well.

When it comes to using the water to work out, there are many ways that water aerobics can work for you. You can either do some of these exercises on your own, or you can join a club or a group that will teach you how to do them. No matter what you decide to do, you’ll be able to find that water aerobics fit right in to your regular work out routine.

Basically, doing water aerobics means that you are going to be providing your body with actual exercise. You are going to be doing aerobic work outs in much the same manner that you would if you weren’t in the water for instance you are going to be able to run, walk, and do other movements during your work out. The difference is that you’ll be doing them in the water, which adds to the work out.

By doing your workout in the water, you are getting more resistance than if you were doing it in the air. Everyone knows that when you try to move through water you have to exert more force in order to make the movements that you want to make. This means that as you do your water aerobics, you are forced to use more of your muscle groups and you are forced to get stronger.

Most of the time you can be with a water aerobics class, which will help you figure out how best to do your water aerobics. This is a great way to make sure that you know what you are doing, and to make sure that you are actually getting as much out of your exercise as you can. The instructor will guide the class through a series of movements, where you’ll be able to do the same repetitive motions over and over again. Hopefully, you’ll find that this will increase your heart rate and allow you to be able to start to work your body in a great and aerobic way. By doing water aerobics, you can get exercise and strengthen every part of your body plus, water aerobics can be the most fun you’ve had in a pool since you were a little kid!

Decorating Your Home Gym

Homeowners are famous for renovating and redecorating. It there’s a space in their home that needs a new look, out comes the color swatches and home decorating magazines. It doesn’t matter which space you decided to decorate, a bedroom, a bathroom, a kitchen or even a home gym. Home decorating can make improvements to any area in your home. Decorating your home gym is probably not at the top of your list but why not add some life to the room which is meant to be motivating and full of energy.

If thinking of decorating your home gym, you might first of all consider the purpose of this room. A home gym is a space used to exercise, work-out and recharge your batteries. This area is intended to be motivational and used by energetic people. With these factors in mind, decorating your home gym should enhance the space, add to the environment and improve the room’s appearance.

Decorating your home gym may require some thought and imagination. This task could be difficult for you if the home gym is not one of your favourite rooms in the house. If you’re not an active person or interested in using your home gym, finding ways to improve the space may not really interest you, at least not as much as decorating your kitchen would. If you’re having trouble coming up with ideas for decorating your home gym, you may want to seek advice or flip through a few home decorating catalogues.

Picking a theme for your home gym may be challenging. It’s not exactly a spot to put a fancy, slip-covered country chair. Simple colors won’t likely fit your home gym. Decorating your home gym ought to breathe life into the space. Using bright colors and lots of lighting might improve the atmosphere, adding energy to the room. When decorating your home gym you might want to choose a modern theme. Using vivid colors and trendy furniture would definitely make the room feel alive.

Deciding on accessories for your home gym might be interesting. Pretty flowers and fancy ornaments won’t bring anything to your home gym. This is a space created for working on your physical strength and appearance, not meant to be quiet and serene to work on your spiritual strength. When decorating your home gym remembering the room’s purpose should be able to help with ideas for accessories. Clocks make nice additions to home gyms. When working out people are constantly timing themselves and their progress. A good stereo system might be considered when decorating your home gym. Listening to music, loud lively music, helps set the mood when exercising. A television is a must in your home gym. Watching your favourite television program is a great distraction when you are using stationary exercise equipment. You get all caught up in the program and before you realize it, you’ve peddled the exercise bike for thirty-five minutes.

Although initially you may have been a little apprehensive about the idea of decorating your home gym, once you get involved in the project and get your creative juices flowing, you’ll be surprised at what you can accomplish. With help from other sources like home decorating magazines, this project may be just the motivation needed to entice you to use your home gym on a regular basis.

The post Decorating Your Home Gym appeared first on Muscle Monthly.