Fitness tips

A proper fitness program aimed at losing weight includes jogging and lifting weights next to training in a gym and a balanced meal.

Jogging burns more calories than weight training. A 10-minute series of exercises can expend 160-230 calories that is about the same as running for the same duration.

Lifting is the best protection for your muscles. Diet without lifting may result in a certain weight loss, but only 75% of it is from fat and 25% is a loss of the muscular mass. If your diet is combined with weight lifting fat loss might go up to 100%. Lifting can also catalyze your metabolism. Recent studies showed that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. They also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.

Using the proper dumbbells is equally important. To choose the proper ones, simply lift the weight 10 times. If your muscles start struggling on the tenth repetition, the weight was correctly chosen. If all 10 are equally easy to rise, the weight used is too light.
Anatomy books show that leg muscles like quadriceps and gluteal muscles generally have more muscle mass than chest and arms. Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.

A balanced meal is also important. A 1,000-calorie meal can be eaten in a few minutes, but you need more than an hour of training to burn that many calories. Regular workouts help you better follow a smart eating plan. Those who do not follow a 3-hour-a-week training plan eat more than their allotted 1,500 calories a day. The reverse is also true, sneaking snacks sabotaging their workouts.

Unexpected results
Efficiency at work is 15% higher on the days employees made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant with their coworkers.

Alcohol: just use, do not abuse

Drinking more than the equivalent of 12g of pure alcohol (125 ml wine or half a liter beer) can put women at risk to die of cancer. About double this quantity can put men at a similar risk. The amount of alcohol that puts you at risk depends on the weight and age of the drinker; the mentioned levels refer to women and men of average weight only.

An important number of cancer cases can be avoided if alcohol consumption is limited to less than a standard drink. Even more cancer cases would be prevented if drinkers reduced their alcohol intake to below recommended guidelines or stopped drinking alcohol at all.

The general message is: drink occasionally, but not regularly!