Keeping up with your fitness routines can be utterly difficult to follow especially if you are a beginner. You just can’t shoot arrows in the dark, which means that you need some proper and right program to guide you on your endeavor. Depending on hearsay and some fitness mythologies will keep you on a plateau. Knowledge is the key for an effective and successful weight loss.
If you are a newbie, you may get confused on such hundreds of slimming programs floating just around every corner. This includes different dieting regimens, fitness workouts and other wellness activities. But these are the common things with regards to weight loss, what you really need to know are the simple things that offers basic information with regards to fitness.
What I am talking about are the simple terms that can greatly help you on your weight loss program. This includes body mass index, calorie calculator and many others. Today, I will give you another important weight loss aspect, the glycemic index.
Many people are asking, what is Glycemic Index? You may already encountered this term in some of my articles here but you probably have no idea what this index is for. To better understand the many aspects of weight loss, you need to know the true purpose of glycemic index and how it can help your fitness program.
Understanding Glycemic Index
WikiPedia published a broad and detailed report regarding this topic. Glycemic index (sometimes referred as glycaemic index – GI) is a measurement of how fast blood sugar level is increasing after consuming a particular food. As you know, every food has its own effects on blood sugar and determining how fast your blood sugar rise after a meal is very important to health.
Since its application in the 80′s, you may find a glycemic index GI symbol on various foods, indicating its probable blood sugar measurement effect. I said probable because the index is only an estimation of how much gram of carbohydrate there is in a particular food, raises an individual’s blood glucose level, relative to consumption of pure glucose. Pure glucose has a glycemic index of 100.
However, there is a limitation as it doesn’t consider the amount of carbohydrates that are actually consumed. To get the glycemic load, you need to multiply glycemic index of the food, by the actual carbohydrate content.
Glucose is released into the bloodstream mainly because of carbohydrates from the foods we eat. The quicker carbohydrates are absorbed during digestion, the higher the glycemic index. In contrast, the slower carbohydrate absorption, the lower the glycemic index.
What does it mean? It means that a lower GI shows a slower digestion and absorption of foods carbohydrates. It is also an indication of greater extraction from the liver and other elements of carbohydrate digestion. If a certain food has lower glycemic index, it may result to lesser insulin demand, improve blood glucose control and blood lipids.
The following list of foods are properly classified into three GI categories (not a complete list):
Lower Glycemic Index – 55 or less
Beans, nuts (all kinds), seeds (sunflower, flax, sesame, etc), whole grains (spelt wheat, millet, oat, rice, barley, etc), vegetables (all kinds), sweet fruits (peaches, mangos, berries, etc), fructose.
Medium GI – 56 – 69
Whole wheat (not intact or enriched wheat), pita bread, basmati rice, potatoes, grape juice, raisins, prunes, cranberry juice, ice creams (all kinds), sucrose, bananas.
High GI – 70 and above
Breakfast cereals (extruded), glucose, maltose, white bread, white rice, corn flakes
A significantly low GI releases glucose steadily and slowly, while high glycemic index causes a more sudden rice in blood glucose levels. As you can see, fiber foods such as fruits and vegetables have low GI. So what are the relevance of these information to dieters like you?
How can Glycemic Index-Based Diet Help with Weight Loss
Hundreds of diet experts today are suggesting their clients to a low glycemic diet. This is one of their approach on how to control their eating habit. Glycemic index of different foods shows an estimate on how it can quickly be digested in our system, which constitutes on how much our blood sugar levels fluctuate.
Obviously, a rising blood sugar level is not ideal for diabetic people as they need more insulin to break down glucose. This can highly cause serious diseases such as cardiovascular problems, kidney issues, eye diseases and many others.
But for those who are not suffering from diabetes, the effects of high blood sugar level constitutes to weight gain, primarily by increasing your appetite. In contrast, low-glycemic foods can keep you feel fuller in much longer period of time, another good reason why dieters are encouraged to eat low glycemic foods.
So, to help yourself on your dieting regime, you have to carefully choose what foods have lower glycemic level. You don’t have to totally avoid middle and high range GI foods as this will likely make your diet imbalance. You can find a big list of GI related foods in other sites, just be persistent on your Google search.
Summary on Glycemic Index
Glycemic Index symbol are widely available in most food products for the consumer’s benefits. Just remember, you don’t have to be overly conscious about every food’s GI range. It will just confuse you and most probably, you will run out of foods to eat because you will sooner restrict yourself from high GI foods.
In my opinion, following a “glycemic-based” diet is not that too important just to control your appetite. As I am always suggesting in this site, you need to apply a balanced and healthy diet and this includes varying your foods with of course, different GI range.
In addition to a carefully charted diet one should also consider supplements that complement their diet and make their results mor effective and visible. It gives one confidence boost and motivation. If you are looking for one such supplement check out this review of Instant Knockout. It is effective and the best product offered.
There isn’t any doubt about it: Handstands are one of many coolest workouts you may see whereas scrolling via your Instagram feed.
However except you grew up as a gymnast, studying to do a handstand may be fairly tough. With out the appropriate strategies, you possibly can waste years coaching in your handstand and by no means obtain it.
Relatively than simply kicking up and hoping for one of the best, use a wall to construct up your energy, grasp progressively tougher variations, and be taught the strategies that can assist you prepare rapidly and persistently.
Be sensible about your handstand coaching and save your self time and frustration down the road. Earlier than you understand it, you may be rocking a freestanding handstand with ease!
Step 1: Construct Power and Endurance
Step one to mastering a freestanding handstand is to work on the wall. It could not appear very cool or spectacular, however working your wall handstand helps construct energy and endurance the other way up. It is completely important to serving to you identify that stable handstand line.
Listed below are three strength-building workouts that can assist you get began:
As a substitute of kicking up towards the wall like most individuals do, stroll your toes up the wall so your chest touches the wall. This makes it a lot simpler to determine a straight handstand line on the very starting. It’s going to additionally assist you keep away from the dangerous behavior of an arched “banana” handstand later.
To do that, place your palms on the bottom along with your toes on the wall, then slowly stroll your toes up the wall till you grow to be vertical. Your objective is to get your palms a couple of inches away from the wall. If you cannot fairly get that near the wall but, don’t be concerned—a part of this preliminary coaching is studying to grasp the sensation of being the other way up. It’s going to get higher with time and apply.
When you attain the complete upright place, tighten your core, pull in your ribs, and push up as a lot as potential via your shoulders. It’s best to really feel such as you’re pushing the ground away from you.
Subsequent, level your toes, interact your glutes and quads, and maintain! Attempt to do no less than three units of wall holds and time your self to trace your enchancment. Ultimately, it is best to purpose to carry every wall handstand for a minute or extra.
Wall walks are one other nice train to assist construct up your energy and endurance in a handstand, whereas acclimating you to the sensation of being the other way up. As soon as once more, stroll your toes up the wall in order that your chest is near the wall, then choose your palms up and “stroll” sideways in a single path alongside the wall.
You may straddle your toes for stability—this additionally makes it barely simpler to grasp the motion. Maintain strolling in a single path, then change and stroll again to the place you began to maintain the work even on each side. Do not forget to push up via your shoulders and preserve your core tight in the course of the train.
That is one other nice upper-body and core strengthener that basically helps you deal with that shoulder push, a necessity for correct handstands. Plus, shoulder touches will help put together you for a one-arm handstand manner down the road.
When you’re in a handstand towards the wall, lean barely to at least one facet as you slowly choose up one hand. You can begin by simply lifting your fingertips to realize a really feel for the motion, then finally elevate your hand up and faucet your shoulder on the identical facet. It is a nice train to do for time or reps along with your wall holds. As soon as you’re feeling extra comfy being the other way up and may maintain your wall stand for no less than 30 seconds, begin engaged on the stability portion of the handstand.
If you intend a perfect handstand, the above workouts would certainly make sure to tone your body uniformly. You can be achieving more if you implement performance boosters as Testo Max in your regime. They tone the muscles, regulate the fat, and your strength and stamina multiply quickly. It is a huge aid to tone the body correct for proper handstand.
Step 2: Use the Wall for Steadiness
Relatively than going straight to freestanding as soon as you’ve got constructed your baseline handstand energy, preserve utilizing the wall as a useful device that can assist you grasp your stability and perceive the right handstand line.
Begin by strolling up the wall right into a handstand. Make sure that every thing is tight and push up via your shoulders.
Subsequent, stroll your palms away from the wall so that they are a few foot away. Your hips ought to nonetheless be over your palms.
Slowly take away one foot from the wall and stability it overhead in order that your shoulders and hips stay in a straight line. It is OK in case your leg goes barely previous your hips—simply be sure that to focus in your hips being immediately over your shoulders.
With as a lot management as potential, slowly take away the opposite foot from the wall and attempt to stability via your fingers and maintain your handstand briefly. When you fall backward, put your toes again on the wall. When you fall ahead, you may cartwheel out. A part of coaching for freestanding handstands is studying that falling is OK!
Very slowly break up your legs backwards and forwards, working to really feel the stability in your fingertips and the alignment in your shoulders and hips.
Professional Tip: Movie your self throughout this train to repeatedly gauge your progress and be sure you are sustaining the right alignment. Gaining stability takes time—do not rush the method.
Step three: Freestanding Apply
Earlier than you begin working your freestanding handstands, it is best to be capable of maintain a handstand towards a wall for no less than 30 seconds. The longer you may maintain it towards the wall, the simpler constructing as much as freestanding handstands will probably be.
Experiment with both kicking right into a handstand or tucking your legs up. Most individuals will discover kick-ups simpler since tucking up takes fairly a little bit of upper-back and shoulder flexibility.
Whereas studying to kick your legs up right into a handstand, go slowly! This method takes quite a lot of experimentation. When you do not kick arduous sufficient, you will not make it to a vertical handstand, and if you happen to kick too arduous, you may fall or cartwheel over. This step takes time and apply, so be affected person.
If you do lastly really feel prepared to start out coaching your handstands away from the wall, do not cease your wall coaching altogether. When you get to a freestanding degree, attempt to spend about half of your time working towards your handstand on the wall and half of your time engaged on kicking up right into a freestanding handstand.
Even one of the best hand balancers nonetheless work on the wall to realize much more energy and endurance, and work on perfecting their handstand line. Solely if you get actually constant holding your freestanding handstand for a minute or extra must you begin spending most or your whole time without work the wall.
Consistency is Key
When you’re critical about with the ability to maintain a freestanding handstand, you may have to apply practically day by day, even only for 5-10 minutes at a time. Be constant, and you will be rocking your freestanding handstand earlier than you understand it!
I was always wondering why my friends were getting bigger in the gym while my muscles did not respond to training as much as I would expect. Then I realized that as a skinny hardgainer I will have to do much more than just “train hard” and “lift heavy” – as many of the bodybuilding “gurus” and magazines would advise. After a bit of research about ectomorph body type I realized there are many genetic challenges hardgainers have to overcome in order to be able to build muscle.
If you want to consume D Bal, then there is a need to implement a unique approach. The building of the muscles is possible as per the needs and requirements of the people. The meeting of the needs and requirements is possible for the individuals. You can do some research to make the right decision.
One of the reasons why hardgainers struggle with “getting bigger” is a higher ratio of type one muscle fibers in hardgainer’s body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). On the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a “normal” bodybuilding program would suggest!
Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building processes. In other words, when you’re working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the “lift heavy approach” does not really work for hardgainers.
So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?
One way to overcome the hardgainer’s training challenge with targeting type II muscle fibers is to gradually increase your body’s neuro-muscular communication throughout your workouts by using a “Rest Pause” format. This format is used in many different variations. The approach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:
– Pick up a weight that is about 50% of your one-rep max
– Perform 5 repetitions and then rack the weight
– Wait 10 seconds
– Perform another 5 repetitions and rack the weight again
– Wait 10 seconds
– Perform another 5 reps & so on…
By gradually increasing overall workload in your sets with this twisted “Rest-Pause” format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.
When applied correctly, this “advanced” bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.
Learning to meditate takes practice. For most beginners, the most difficult part is learning to empty the mind… our minds like to jump from subject to subject… it doesn’t like to focus and become blank. Training the mind can be the most difficult, and for that, here are some tips that may help you focus. When you begin to meditate, find a quiet, comfortable place. You don’t want any distractions. Find a place to sit that supports your body well, and you can relax. If you’re feeling your legs falling asleep, you can’t concentrate on emptying your mind. At the very beginning, spend some time learning how to consciously relax every muscle and let it go. This is not a difficult skill to learn, and before you know it, relaxing your muscles becomes automatic.
The meditation for manifestation is the right choice available to the people in the yoga classes. There is a need to learn them to have desired peace and calmness in life. The individuals can relax and get a healthy and fit body. The collection of the information is essential for the people.
Keep a light on. If you try to meditate in a darkened room, your body takes these cues to signal the release of melatonin and starts readying for sleep. The light should be bright enough that it will keep your mind alert. If you can see brightness through your eyelids, you’ve got it bright enough. Learn to control your breathing. Slow, purposeful breaths are helpful at first. As you relax, your breaths may get slower and a little shallower. You can use your breathing as a focal point at first if you need it, or watch your abdomen rise and fall with each breath.
If you have trouble focusing your mind, you may want to try staring at a mandala. The patterns in a mandala are designed to draw you into the intricacies of the design, focusing your mind. Other focal points that you may find helpful may be looking at a candle flame, looking at a religious icon, or using a chant or mantra. Soft music may help you focus, or it may distract you. If you find yourself singing along or focusing on the music instead of your focal point, try meditating without it.
All of these techniques are designed to focus the mind and get rid of distractions. If one doesn’t work well for you, the next time try another. Eventually you will find a focal point that will help you attain that mental quiet that you’re looking for.
If you are having problems getting rid of stray thoughts, some people have had success with “sweeping house” in their mind. Place your hands behind your head. Rest both hands lightly at the point where your neck and head meet. Now quickly sweep your hands over the top of your head, imagining all your thoughts attaching themselves to your hands as they pass over the top of your head. Flick your fingers once your hands are in front, sweeping away all the stray thoughts.
You don’t need to spend hours meditating… 30 to 40 minutes per day is sufficient to attain results. If you still find yourself needing help, you can take a meditation class in real life or online. You may want to start with a guided meditation and work your way into regular meditation a step at a time. Just keep practicing and you’ll get there.