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Does A Macros Diet Means You Don’t Have To Worry About What You Eat?

Does A Macros Diet Means You Don’t Have To Worry About What You Eat?

Have you ever been introduced to macros diet? Do you know what exactly is it? Is it beneficial enough to rely upon? Whoa! Take a break and explore this article to get along with this extravagant concept to sustain a healthy life.

    What Is Macros Diet?

    The concept of macros diet is beyond traditional calorie counting. Macros are all about macronutrients that comprise of three major nutrients― protein, fat, and carbohydrates.

    While consuming foods, you need to keep a check on the macronutrients and its proportion is based on your calorie goals.

    As you use to count calories before each and every indulgence with delicious food, in the same way, you need to keep a check. But the difference is that instead of calories you need to check the proportion of the macronutrients.

    This weight loss technique has no predetermined norms that you need to take care. Rather, it is the most flexible diet that is based on macronutrients you consume. This is the reason why it is broadly termed as IIFYM Flexible Diet a.k.a. If It Fits Your Macros.

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    Origins Of Macros Diet:

    There were few competitive bodybuilders who were tired of eating boring food and haphazardly came up with the concept of counting macronutrients. This is because they were done with the plain, tasteless and low-calorie content foods. Thus, they started with this new concept, where you don’t have to consume those dull food items. It is time to have some real and delicious food, which has macronutrients in it.

    How Does Macros Diet Work?

    The technique of macros diet revolves around meeting the targets of macronutrients on the daily basis. It simply means to plan daily meals in such a way that you intake appropriate amount of protein, carbs, and fats to achieve goals.

    Be it losing weight or building muscles, each and every target can be achieved with this concept. This way there won’t be any sort of nutrient deficiency in your body while keeping away harmful calories.

    A set of the macro target is determined from prior for each and every day based on their goal. This target includes generous proportion of protein and carbs to provide you with adequate energy that burns every day with all sort of physical activities you perform. On the other side, intake of fats is kept little to avoid any excessive calories.

    One of the main purposes to meet the target is that the foods you consume will not affect negatively. When the macro target is planned, it is framed with a reference to your goals, daily activities, and the entire routine. So, if you don’t succeed to meet up the targets, there are chances that you will reverse the concept and would end up gaining weight.

    Why Should You Opt For Macros Diet?

    1.Macros diet is the perfect balance of consistency and flexibility. Though it allows flexibility, it simultaneously maintains consistency in the plan as there are predetermined macro targets, which you need to meet by the end of any day. This is one of the most advantageous benefits of macros diet, which gets you achieve the goal without any hitch.

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    2.Unlike other traditional diets, there is no restriction for consuming food. You can feed your taste buds with all sort of delectable that you wish to enjoy.

    3. Following macro diet, you can satisfy your food craving without any worry.

    4.Before stepping out of the house for any event, you don’t need to pack your special meal. It is possible for you to eat anything, despite being on the diet.

    5.You won’t feel oddly different from others, as you might be eating what others are eating.

    6.When you are not allowed to eat anything, there is a chance that you might get tempted to eat what you are not allowed and start binge eating. But, on macros diet, this won’t happen, as no food is off-limits.

    While Going On Macro Diet, What You Need To Avoid?

    Don’t Skimp On Micronutrients: Micronutrients such as vitamins and minerals are relatively imperative for functioning of the body as that of macros. But, majority of IIFYM enthusiasts go for cakes over kale too frequently. This way your body won’t work well if there is nutrient deficiency in your body.

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    In order to get the most out of macros diet, ensure you consume sufficient amount of nutrient-dense foods to acquire all essentials from the food. This can be practiced by checking if at least once a day you consume vegetables, fruits, and whole grains.

    Make A Correct Decision On Carbs You Intake: As there is freedom of choice to eat food, ensure you are consuming complex carbs along with simple ones. For example, selecting cookies over brown rice is nothing serious. But, converting those feasts as your staples, it would surely harm you. Macro diets won’t work well for you.

    Therefore, it is part and parcel to design a plan in such a way that fibrous carbohydrates are consumed such as brown rice, oats, whole grains and the list goes on.

    Take A Glance Into How You Can Kick-off Macros diet

    Demystify your myth that healthy food can’t taste good and explore these recipes to prepare some exquisite dish to feed your taste buds.

    Weight loss recipe for macros diet:

    Low Calories Ice Cream Sandwich 

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      Grab 6 graham crackers and 6 oz. Fat-free whipping creams. Make a half of graham crackers and inject 2 tsp of fat-free whipping cream between both biscuits. Garnish it with few strawberries and relish its goodness by placing it in refrigerator for 40 minutes.

      Pull up your socks and grab an inspiration from this article for setting goals for sustaining a healthy lifestyle.

      Before attempting this flexible diet, make sure you consult a doctor and take accurate guidance for heading to the correct path.

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      Ryan Holman

      Freelance Blogger

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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