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Still Believe Long Workout Is Good For Your Heart? You Should Exercise In This Way Instead!

Still Believe Long Workout Is Good For Your Heart? You Should Exercise In This Way Instead!

If you’re anything like me, you love starting your day with a great workout. However, many people believe that they should work out once a day (for about an hour or so). I’ve got some shocking information for you and it will change the way you workout for life!

Slow and steady does not win the race

You read that right, folks. Working out for an hour or so going from machine to machine is only going to wear your body down. Dr. Joel Seeman (an exercise psychologist) has research to back this up!

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“Excessively long workouts create a lot of fatigue that will deteriorate your movement patterns, and your technique is going to break down. That’s not only going to have a negative impact on that workout itself, but the poor technique you engrained in that workout will trickle into the next workout,” he says.

This is an incredible finding, and I want to take amount to stop and reflect on it so it really sinks in. Long, slow workouts just wear you down without actually helping you. If this is the case, what can we do to make sure this doesn’t happen?

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Try Interval Training

Interval training means alternating workouts through short bursts of high-intensity exercise, rather than pushing yourself over time. “High-intensity basically means exercising at a higher intensity or velocity than you could otherwise sustain for 5 to 10 minutes before becoming exhausted,” says Dr. Howard Knuttgen at Harvard-affiliated Spaulding Rehabilitation Hospital.

Howard found that interval training was actually better for your heart and cardiovascular health. Exercising in intervals trains your heart to recover faster because it starts to expect another intense push. When you train without a break, you don’t give your heart or your body the time it needs to recover.

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You generally want to do about 150 minutes of high-intensity training per week, simplifying to 30 minutes per day. This training can range anywhere from a fast-paced walk each morning to selecting “interval” on a workout machine in the gym. It’s so simple to do, and it will ensure that your body is getting the right amount of exercise (and relaxation) it needs.

The Final Verdict

Interval training is great for those who have busy schedules and can’t afford to work out for long periods of time. You can break up your 60-minute workout throughout the day while doing 30 minutes of walking in the morning and 30 minutes of strength training at night. You don’t have to do interval training every day, but it’s recommended that you do it four times a week to see results.

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Personally, I love to do four short 15-minute workouts every day. Usually, that consists of a few quick walks (I don’t jog or run because it hurts my knees), some ab workouts (i.e. leg lifts, planks, crunches, and bicycles), and some strength training (i.e. pushups, pull-ups, and dips, bench press, curls, and tricep curls).

A Word of Warning

As great as interval training is, you should exercise caution when first starting out. For an otherwise healthy person, interval training should be fine as long as you start slow. However, if you have heart disease or high blood pressure, talk to your doctor before starting interval training, or any new exercise program for that matter — especially if you’re not very active.

Are you going to change up your workout routine now that you know about interval training? I know I sure have, and I can never look at working out the same way again! Thanks for reading, and don’t forget to share so we can spread the word and help people everywhere.

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Bill Widmer

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Last Updated on October 22, 2020

The Truth of Rapid Weight Loss: How to Actually Shed Pounds

The Truth of Rapid Weight Loss: How to Actually Shed Pounds

“If I drink this supplement, will I lose 40 pounds in two weeks?”

 Another consultation with a new member in the fitness center that I manage, and yet another person that fell prey to the marketing-trap of a supplement company that promised immediate results and rapid weight loss.

Rapid weight loss is enticing. It speaks to our human nature. It’s unfortunately also a false fantasy of ours.

The truth is that while you might be able to lose weight in a very short time, it’s practically impossible to keep it off. Here’s why and how you can actually shed pounds sustainably and continuously.

The Key to Patience

A mentor of mine once told me bluntly: You can have it all young man. You can be a great salesman and entrepreneur. You can run a successful business. As long as you just refuse to give up.

Is it that simple? It is.

I came into a management position at a young age not because I’m the brightest but because I outlasted my colleagues.

There are a lot of similarities between business and the results in the gym. They just produce different rewards.

If something isn’t working simply because you don’t have the patience to push through, develop this crucial piece of the puzzle before moving on.

You can learn more about just how long it takes to build muscle and lose fat here.

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The Art of Weight Loss

Weight loss is simple, but not easy.

It’s not easy because it goes against our nature. We all have to know that our ancestors dealt with much rougher situations than we did. Over millions of years our genome has evolved to store energy in order to prepare for rainy days.

Only in the recent decades have we gone from scarcity to absolute abundance. The supermarket just around my corner contains ripe fruits from all over the world. Packaged, conserved foods that can be stored in our shelf for years to come.

While our recently-evolved, self-conscious forebrain is demanding us to keep losing 10 more pounds, our genome is desperately trying to hold on to all of those bits of energy storage, making rapid weight loss nearly impossible.

Fat cells used to be our friends, and now they’re enemies. (Find out more about the reason why here.) In order to beat them and lose weight, we have to learn to go against nature and trick our genome.

How to Trick Your Genome

What if I told you that there is a way to soothe your genome and your brain at the same time? How can we manipulate both of these entities to reach our goals?

Here’s everything that you need to know about substantial and sustainable weight loss in one sentence: Calories and satiety are not linked.

We can eat a huge McDonalds meal with thousands of calories but still feel hungry after one hour. We can scoop out some ice cream late at night, and the only time we feel satiated is after we’ve gained 2 more pounds.

On the other hand, we can eat 1-2 cups of broccoli or spinach and often feel full. What matters is the caloric density and the seven crucial factors influencing satiety.

7 Parts of Satiety

Hunger and satiety are sensations. Satiety is the absence of hunger. If we feel satiated, we feel full. If we feel full, we’re more likely to stick to a diet.

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If calories are not linked to satiety, which factors are? Lucky for us, a study on satiety gave us some answers. The researchers concluded:[1]

Servings of different foods vary greatly in their satiating capacity.[2]

Optimize satiety for rapid weight loss

    And the effect of a food on one’s satiety is important, as the satiety heavily influences our future eating behavior. These are the components that played a role.

    Fiber

    Fiber fills up your stomach and speeds up digestion through your small intestine. This means that less macronutrients will get absorbed. Therefore, also less calories.

    Foods containing fiber-entrapped natural sugars produced the highest satiety scores in the whole study. If you want to feel full, start taking in more fruits and vegetables.

    Sensory Information

    Studies have shown that our sensory information can play a huge part in our satiety and rapid weight loss. We’re primed to seek a variety of foods, but if we routinize the habit of eating the same foods during our eating breaks, satiety might come earlier.[3]

    Water

    If a food contains more water, it will naturally also be less calorie dense. Not only that, but the increased water content also fills up our stomach more, boosting feelings of satiety.

    Protein and Carbohydrates

    Protein and (good) carbohydrates seem to have great satiating effects. Both of these macronutrients can, therefore, help you lose fat more easily. However, stay away from fatty products, as fat was inversely correlated with satiety. Fat also contains nearly double the calories.

    Plate Size

    The bigger the plate size, the more calories you will consume, which will slow you down on the road to rapid weight loss.[4] This may seem obvious, but many people eat far more than they should simply because they fill up a plate that’s bigger than a normal portion size.

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    Amount of Fat Cells

    Our fat cells, scientifically called adipocytes, release a hormone called leptin. Leptin levels are significantly higher in obese individuals. When we start dieting, our leptin level goes down fast—too fast. It’s an indication to our brain that we’re starving.

    We suddenly feel hunger, have reduced motivation, and burn less calories at rest. This means that if we’re overweight, our body wants to keep us like that.[5]

    Serotonin

    Do you ever wonder why chocolate is so addictive? This tasty, dark food is releasing serotonin in our bodies to the same extent as cigarettes. This explains why stress often causes weight gain.

    They crave that good-feeling neurotransmitter that gets released in our brains. This means that the less stress we have and the better we feel, the more satiety we will experience.[6]

    The Next Steps

    “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

    It’s time that we start thinking about long-term weight results when it comes to weight reduction. We have to realize that if we use the dieting approach to rapid weight loss, we’re losing both muscle and fat mass.

    This means that every time we start a diet, it gets harder, not easier.

    It’s therefore absolutely crucial that we start with the end in mind. We have to start a diet that is sustainable for months to come. There are three ways to do that:

    1. Focus on Satiety

    While a calorie deficit is important, we also have to focus on staying full. If our brain thinks we’re starving, our diet is doomed to fail.

    If we fight against our genome, we enter a war we can not win. If we fight against our genome, we enter a war we can not win. Eat high protein foods while avoiding processed foods. This will get you started.

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    2. Add Weightlifting and Cardiovascular Training to Your Schedule

    Weightlifting and cardio can improve the ratio of lost fat and muscle mass and keep us healthy. Increased muscle mass will also make it easier to keep off the weight, as it increases our caloric need.

    You can learn more about why cardio is so good for you in this article.

    3. Add Incremental Changes

    A diet shouldn’t necessarily be a diet. It should be a long-term dietary change for the better. We lay the groundwork to our dieting success by beginning with the end in mind.

    Try making one small change to your diet each week to avoid shocking your body and mind. As you work incrementally, you’ll train your body to adjust slowly and sustainably.

    Conclusion

    Rapid weight loss is a false fantasy. There’s no supplement that will help you lose 40 pounds in 2 weeks.

    It’s practically impossible to keep the weight off long-term if you do this because the dietary switch was never sustainable in the first place.

    Instead of focusing on short-term results, we should pay special attention to long-term habit change to get us to a healthy weight and more balanced levels of body fat.

    Weight loss is a trojan horse. We might expect superficial results like an improved reflection in the mirror, but if we begin with the end in mind and focus on long-term habit change, it affects multiple components of our existence and can lead to a better quality of life overall.

    More Weight Loss Tips

    Featured photo credit: Meghan Holmes via unsplash.com

    Reference

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