Have you lost weight with only Exercise & No "DIET" ?

  

So are you one of those many people who proudly boast about how they lost oodles of weight by just exercising and not restricting themselves of all the goodies in food? Well unfortunately this post will burst that happy bubble you've lived in so far.

Lets unravel the whole Non restricting Diet concept shall we?

Is it all about your calorie intake really? - When people say " I eat whatever I want to but I make sure I burn it out with exercise" who are they kidding ? If only the body needed calories and used calories we'd be living on alcohol, candy  or sugar syrup all our lives and no harm would be done so long as we exercise it out. The fundamental principle of energy in = energy out is a must to maintain your ideal body weight however we have a human body and mind to run here and it ain't no calorie counter alone. Our body essentially converts one form of energy into another and whatever it can't, it stores up as fat. Now having said that it completely depends on our food to provide it with essential nutrients it cannot produce on its own like peptides, amino acids, fatty acids, certain saccharides (carbohydrate molecules), antioxidants like vitamins, minerals, acids, and many more. These are essential not only because the body cannot produce it, but also because these are molecules that are used for building, strengthening, repairing, rejuvenating, flushing out toxins, fighting pollution or any harmful agents externally/ internally. If you do not focus on providing these to your body, well it has no choice but to show you the ugly picture eventually. By eating excess fat, sugar, preservatives, not organically fished or produced sea food, meat, milk, dairy or eggs you are bringing in more pollutants to your body than you could naturally possess. Make no mistake these pollutants are the root cause of all our diseases apart from high fat/ sugar diets we consume.

Are you being fooled?  So what really happens when they lose weight ? Sure enough they at first like everyone who loses weight undergo water loss in the first 2-3 weeks because it takes the body a month to acclimatize to the amount of energy lost each day due to exercise and therefore also a week or two for accommodating water loss due to dehydration . Yes some amount of fat loss does occur but it won't be a steadily declining one since the intake of energy isn't going down or remaining constant either. What you often see as a weight loss is nothing but fluctuating water content in the body and some amount of fat loss. What you don't notice in these cases is the exhaustion the body has to be put under due to not good nutrition and a lot of exercise. Most of the times these people are so aware of their bad eating habits that they exercise over an hour everyday without a weekly break of 48 hours. This sends the body to plateau and exhaustion since it doesn't get enough nutrients to repair and rejuvenate after the exercise instead it gets the same food as it did before which is devoid of nutrients due to the way of cooking. One of the two is happening here either you are fooling your body or your body is fooling you. In the long run nothing constructive comes out.

Nutrients Missing in Food - When people are on a non - restrictive diet they usually take leisure in their food and don't pay attention to how it was cooked. In a restrictive diet specific for weight loss or otherwise only the bad stuff is restricted but not completely avoided and is self taken care of the correct amount of micro nutrients as well as macro nutrients. While eating all you want and exercising later lets you munch through all the wrong varieties like deep fried, sugar coated, salty, preserved or canned, buttered or cheese laden, you name it and you have it. Like in my previous posts I have repeatedly mentioned that anything with excess fat will run into trouble while getting absorbed in the intestine. Similarly excess of anything that will not allow bio-availability (available for absorption) of nutrients like protein, vitamins, minerals is doing you no good to eat it. It isn't only important to eat in limits of calories but also what is available in the form of nutrients to your body. Losing and gaining weight depends on how healthy your body is overall not just what shows on the scale. There are many people who are fooled by the thought and idea that since one loves food the only way out to a healthy lifestyle is burn it out but if only it were this simple many people like me would be out of work. If you need proper customized plan for your lifestyle to take care of your health needs do take a free trial consultation over live video / voice chat or discover the Online Wellness Programs.

Wish you wellness.

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Lose the flab on Abs without crunches

Lets face it for once, you can hide it, deny it but you can never escape the fact from yourself that like everyone you'd also like to be a proud possessor of those fab abs without folding them in any exercise form. Is it true that you can have a lean physique without doing a single crunch? If you have seen any of my pictures or sneak preview of my fitness videos on Wellness & I you'd know that I am lean and my workout does not include any crunches session. I do advice it as a part of exercise routine for core strength, but if you are one of those who hate crunches exercise in order to cut into great looking abs you are in luck. Today we'll explore what is our core strength all about and how can we bypass crunches and get into alternative form of workout to get fab abs if not 6 pack.

The Abdominals - This is that portion of the body which covers the most delicate of organs that are not protected by the human skeleton. These organs are therefore protected by the abdominal wall and muscles which help in the lateral and forward flexion of the spine as well as its rotation. Abdominal muscles are also the reason our back is supported and has a correct posture. Transversus abdominis, obliques, rectus abdominis, pyramidalis are muscles of the abdomen. For those who refer to abs as the famous 6 pack the muscle is rectus abdominis and is the most superficial muscle in the abdomen. The transversus abdominis is the deepest muscle and it lies between the inner obliques therefore cannot be felt by hand on the outside and so are the inner obliques. The transversus abdominis and internal obliques help the spine in its rotation and lateral flexion and affect the posture to a great extent. The external obliques are superficial but have equal role same as the internal obliques. The back muscles and their pain and injury is dependent on these muscles and their strength. Also the spine and its movement and overall body flexibility.

Fat Burning - If your core strength area which literally is the fulcrum of the fact if you'd be able to stand and sit upright is laden with fat what do you think will be the outcome? Firstly the cells of muscles and other tissue would be deprived of complete nutrition and energy due to excessive deposition of fat on it. Any cell that has excess fat deposition suffers period! The muscle group is small and therefore cannot be too worked out to burn fat and thus it will take a longer time to lose fat on the abdominals. The fat on the abdomen is also taken up as an energy source to breakdown by the nearest large muscle group i.e. the femoral and gluteal aka thigh and buttocks. In order to burn fat on the abdomen one needs to workout the lower body muscle group as much. Most people do not tend to work them out as needed and concentrate only in the abs area which leads to stiffness and spasm or even back injury. The more the fat on the abdominal area the more longer it will take to burn and equal amount of leg workout needed.

Core Strength Exercise - Now comes the part where core strength exercise needed to lose the flab on your abs does not involve a single crunch. Crunches are exercise where in the upper, mid or lower abdominal region is flexed. To get the same or more effective result we can do many other exercises that excludes crunches and involves more legs, medicine ball, resistance tubes. The plank, bridge, reverse crunch, floor cycling on your back, leg extension, free squats, oblique resistance are just some of the exercises one can incorporate in your regime to lose flabby abs. Core strength is your ultimate motive for gaining fab abs because no good loking abs will help you if they are weak. Core strength also must be done with back strengthening exercises which enables the entire core area to gain flexibility, strength and hence support to the body. Back injuries due to weak abdominals and back muscles are solely responsible debilitated life after or inability to due any form of exercise and thus become obese. Exercises like swimming, volley ball, cycling, hiking, rock climbing are also beneficial to get great looking abs without crunches. Also people with slip discs who are forbidden from bending their posture forward can incorporate safer forms of exercises for their abdominals.

If you wish to learn step by step each form of exercise in your routine while maintaining your diet the fitness training videos at Wellness & I programs will show you how along with regular personalized diet and lifestyle counseling. If you wish to start take a free trial consultation.

Wish you wellness.

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