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How to Combat Muscle Cramps (8 simple tricks)”Get Diet Tips”- Top Fitness Diet Tips-Weight Loss Videos

If you ever experience muscle cramps you know how bad they can hurt or even worse cause injury due to falls and trips. Check out these simply tricks to combat muscle cramps. “Get Diet Tips”

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We’ve all dealt with muscle cramps at some time or another, but did you ever stop to consider the causes of cramping in the first place and what you can do to prevent them?

First, it might be a good idea to narrow down what, exactly, a muscle cramp is anyway. According to Pub Med, a free online medical resource, muscle cramps are very common and are generally distinguished by a sudden onset of involuntary muscle contraction or spasm. They can be quite painful and can last anywhere from a few seconds to a few hours. Often, they are debilitating, and while they’re happening, you may not even be able to move.

Pain, stitch, spasm, cramp, twitch, charley horse… whatever you call it, the bottom line is that your muscles are cramping up. You know you’re in pain, but why does this cramp feel different from the last one you experienced? Are there different kinds of muscle cramps?

In short, yes. There are different types of cramps, and they can occur in both smooth muscle and skeletal muscle. Some may be exercise-induced while others can be due to a variety or even a combination of different factors. Here are the four main cramp distinctions:

  • • True cramps
  • • Tetany
  • • Contractures
  • • Dystonic

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“True cramps” are the most common and tend to involve a specific body part like your foot or part of your hand. These can be caused by exercising a little bit too hard or not resting enough and thus overexerting yourself. They can also occur during sleep, like the all-too-familiar charley horse. Sometimes, sleeping in an awkward position is enough to set yourself up for one of these cramps.

A “tetany” cramp is a spasming of all your muscles due to the nerves in your body being disrupted. This can happen for many different reasons including the presence of toxins in the body or even an imbalance in electrolytes or nutrients.

“Dystonic cramps” may not be as painful and may look more like a twitch, like an eye twitch, a hand cramp, or a clenching of your jaw. These tend to be experienced in smaller muscle groups and may be caused by repetitive motions resulting in overuse, and thus, spasms.

“Contracture cramping” is caused by scar tissue and tends to prevent the muscles from functioning and moving as they should. These cramps are, thankfully, less common than the other types of cramps. However, these could signal deeper medical issues, and it’s a good idea to check with your physician to ensure they’re not part of a bigger health problem.

Major Causes of Muscle Cramps

Which factors can cause the dreaded muscle cramps? There are myriad causes. Here’s a dive into some of the most common reasons your muscles may be cramping:

• Dehydration—some folks swear dehydration is a cause of muscle cramping while other camps say not so much. Either way, when your body is dehydrated, it’s never a good thing and can contribute to an imbalance in other nutrients in your body, which in turn could cause muscle cramping.• Poor circulation—this is a condition that affects you negatively in so many ways, and cramping may be one result.

• Not enough stretching—working muscles that are already shortened, tense, and inflexible is a recipe for disaster.

• Lack of flexibility—as mentioned above, just being inflexible can be the catalyst to cramping.

• Medications—you never know, but some medications you may be taking could even be the culprits when it comes to muscle spasms and pain. Check with your doctor and see if there are any likely offenders in your daily prescription lineup.

• Not enough nutrients—your body needs vitamins and minerals to function, as well as the macronutrients: protein, carbohydrates, and fats. If you skip food groups or don’t get the nutrients your body requires, you’re setting yourself up for issues, including muscle cramps.

• Lack of electrolytes—when you exercise, sweat, get overheated, or otherwise lose fluids, you can upset the delicate balance of these vital nutrients. An electrolyte imbalance can cause a litany of health issues which can include either weak muscles or muscles which contract too severely, causing cramping.

• Overexertion—trying to push yourself too hard can cause your muscle to rebel. A cramp can be a shout out from your body telling you to ease up and give it a rest.

• A history of muscle cramps—a 2015 study cited on the National Center for Biotechnology Information website stated that having a history of muscle cramps can lead to a greater-than-average number of muscle cramps in the future. So, it does seem to show that some folks are more prone to muscle cramps than others, or that previous injury or etiology could contribute to a greater risk of future cramping.

With all that said, what in the world can you do to prevent these painful occurrences in the first place?

How to Prevent Muscle Cramps

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It stands to reason that if the above items cause muscle cramping, then you probably want to do the exact opposite of what causes them, correct? Here are some methods to prevent cramping from occurring to begin with.

• Warm ups—it’s important to make sure you gently warm up your body and don’t just jump into a strenuous activity. This is a great rule of thumb, regardless, but when it comes to preventing injury and cramps, a solid warm up is a definite go. How should you warm up? Try a gentle walk on a treadmill for five to ten minutes. This should be relatively slow and not leave you out of breath.• Cool downs—these are probably just as important as warming up. You’re warmed up and you’ve been going strong, and then all of the sudden, you just stop what you’re doing. Your muscles are much more likely to remain calm if you slowly bring your body back down to normal function with another short, slower walk on the treadmill or some muscle-specific stretching and cool down exercises to engage the body part(s) you were just working.

• Proper nutrition—as always, it’s important to get the right vitamins, minerals, and nutrients your body needs to replenish and heal itself. Magnesium, zinc, vitamins B, D, and E are all vital when it comes to smooth functioning muscles.

• Stretching—as mentioned above, stretching is a great way to engage your muscles without putting undue stress upon them.

• Drink water—drink throughout your day and definitely before, during, and after your workout. It’s important to stay hydrated. Avoid diuretics and make sure you keep some sodium in your diet, too, if you’re prone to cramping. It’s not helpful to drink water, but sweat it all out at the gym.

• Go bananas—a medium-sized banana has a little over 400 mg of potassium and is a good start toward providing your body with the nutrients it needs to prevent cramps.

• Don’t overdo it—always make sure to push yourself, but not too far. Use progressive training to make gains over time instead of trying to suddenly go from a light jog to running a marathon. Take time to build up endurance and strength so your muscles, tendons, and ligaments can acclimate and get stronger over time.

• Maintain your electrolyte balance—that means keeping potassium, sodium and chloride, calcium, magnesium, and phosphate (electrolytes) in sufficient supply. Make sure you eat a varied diet of fresh, natural whole foods, including plenty of fresh fruits and vegetables. If you exercise strenuously, you can also replenish with a sports drink or coconut water.

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How to Stop a Muscle Cramp Once It Starts

Now, if you aren’t able to prevent the muscle cramp, and you do end up getting one (this often happens when people sleep), what should you do?

• Stretch—while this is something you could have potentially done to prevent the spasm in the first place, it’s also useful once you’re mid-cramp.• Ice—is almost always a great remedy for what ails you. Icing the affected area can help the muscles and over-excited nerves “calm down.”

• Anti-inflammatories—these can be somewhat helpful, after the fact, in terms of reducing swelling and relax the nerves and muscles in the area.

• Give it a rest—this is probably an obvious one, but it could be overlooked as being much too simple to be effective. If you’ve been overusing a muscle or group of muscles and haven’t gotten sufficient nutrition, hydration, and stretching, you most likely need to lighten up a bit and give your muscles some downtime.

Now, you know the secrets to help you prevent muscle cramping, and what to do if you do experience a cramp. A muscle cramp here and there is a normal part of life, but do remember, if they become more frequent, it may be time for a visit to your physician. But, with proper nutrition, supplementation, rest, and stretching, you’ll be doing your best to maintain an environment that won’t cramp your lifestyle.

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How do you lose water weight fast?-How do you burn fat?-How can I burn belly fat naturally?-“Get Diet Tips”

Fat Loss Tips - Read This If You Want To Shed Unwanted Pounds

 

How do you lose water weight fast?
 Article Source: Authority Nutrition

1. Exercise on a Regular Basis

2. Sleep More

3. Stress Less

4. Take Electrolytes

5. Manage Salt Intake

6. Take a Magnesium Supplement

7. Take a Dandelion Supplement

8. Focus on These Foods

  • Corn silk
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  • Parsley
  • Hibiscus
  • Garlic
  • Fennel
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How do you burn fat?
Article Source:Bodybuilding.com
  1. Stay Off The Scale. …
  2. Reduce Your Calories Gradually. …
  3. Vary Your Caloric Intake. …
  4. Train With Weights. …
  5. Do High-Intensity Intervals (HIIT) …
  6. Eat More Fat. …
  7. Cut Carbs. …
  8. Increase Your Protein.
How can I burn belly fat naturally?
Article Source: Stronglifts.com
  1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. …
  2. Get Stronger. …
  3. Eat Healthy. …
  4. Limit Alcohol Consumption. …
  5. Eat Less Carbs. …
  6. Eat More. …
  7. Eat More Protein. …
  8. Eat More

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Are You Being Poisoned?”Get Diet Tips”Magnesium Stearate,”Stearic Acid, Magnesium Stearate, Calcium Stearate, Palmitate, and Hydrogenated Vegetable Oils

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Over 90% of the vitamin/mineral products consumed today contain magnesium stearate, also known as Stearic Acid.

Magnesium Stearate is absolutely useless to your body; a metal derivative that your body has absolutely no conceivable use for. Supplement companies have been intentionally misleading their customers for some time now, making it sound like the inclusion of this additive is helpful to your general welfare. The truth is much more frightening and a substantial bit more dangerous. Magnesium Stearate or Stearic Acid is basically a toxin; a combination of hydrogenated oils that gets into your body and starts killing cells almost immediately. The worst part is that there is Stearic Acid in over 90% of the pills currently on the market. Sometimes it is because of the age of the equipment being used to produce pills; other times it is because supplement companies are trying to milk every last bit of profit out of their machines.

“Stearic Acid, Magnesium Stearate, Calcium Stearate, Palmitate, and Hydrogenated Vegetable Oils are lubricants which enable manufacturing equipment to run more efficiently but inhibit eventual dissolution of the nutrient. Stearic acid may prevent absorption by individuals with compromised digestive systems. Magnesium stearate and stearic acid also present the problem that delivery of the active ingredient may be considerably further down the intestinal tract than the site originally intended. This may result in the nutrient being delivered away from its optimal absorption site. Not only can this impede absorption, in some cases it might be harmful to the liver.”

Consumers often take handfuls of capsules to get nutrients from supplements containing magnesium stearate or stearic acid and instead, get a powerful immuno suppressive treatment! Most retailers are not aware of this threat and mistakenly claim 100% purity for their products. Ask suppliers to provide a written statement that guarantees their supplements are free of stearates. In fact, ask for full label disclosure listing every compound used to produce each product, and eliminate those supplements that have potentially harmful additives.

Check your supplement bottles and look where it says other ingredients, you’ll be shocked at the ingredients listed.

Sources:

http://articles.mercola.com/sites/articles/archive/2012/06/23/whole-food-supplement-dangers.aspx
http://www.webmd.com/drugs/drugreview-8052-magnesium+stearate.aspx?drugid=8052&drugname=magnesium+stearate
http://toxnet.nlm.nih.gov/cgi-bin/sis/search/a?dbs+hsdb:@term



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What happens to your gut bacteria when you eat artificial sweeteners?”Get Diet Tips”

How artificial sweeteners affect your healthy gut bacteria. “GetDietTips”

(Article Source:Patriot Health Alliance)

It wasn’t that long ago that the idea of having bacteria in your body was a scary thought. But now we know your digestive system is dependent on good bacteria to help you digest the foods you eat.

And the power of this healthy flora throughout your body has connections to heart health, your mood, even healthy teeth and gums.

Now, when your gut bacteria get out of whack, it can cause all kinds of digestive problems. You can’t absorb nutrients properly, and you can get constipated pretty easily.

Certain foods are like insecticide to your healthy gut bugs. Take artificial sweeteners. And not just the stuff in the little packets – there’s plenty of sweeteners used in things like sugar-free ketchup, diet soda, and yogurt.

Here’s what happens when you eat this garbage…

Normally good bacteria in your digestive system help turn food into energy. But when you eat artificial sweeteners, something funky happens. They turn good bacteria into bad bacteria. And the bad bacteria turn food into fat, instead of energy…

So even if your sweetener has zero calories, it can still make you gain weight. Even worse, they’re linked to diabetes too.

And it’s not just artificial sweeteners that are dangerous either.

Regular store-bought beef and chicken often contain contaminated bacteria. That contaminated bacteria acts the same way in your stomach, turning food into fat.

Taking a good probiotic can help. So can eating real fermented foods, like sauerkraut, or if you’re adventurous, kimchi.

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Top Super foods You Need To Add To Your Diet:”GetDietTips”

Top Superfoods

 

As you stand in line at the grocery store, you’ve surely seen headlines on the front cover of nearly every “health” magazine touting the next “superfood.” For a while, it seemed like there was a new so-called superfood hitting the grocery store or supplement shop every month—each one more exotic than its predecessor—from açai berries to mangostene to goji berries to maca powder.

What are superfoods anyway? Why do you need to make sure they’re in your diet?

In the most basic terms, superfoods are foods that provide an abundance of nutrients; in other words, they’re nutrient-dense foods. However, there’s no set standard, so it’s a fairly broad, subjective category. Having said that, the word “superfood” can now be found in the dictionary, where is often defined as a food that is rich in compounds considered beneficial to a person’s health.

The top superfoods are a wealth of antioxidants, others provide healthy fats, some are higher in fiber, and still others are loaded with phytonutrients (the chemicals responsible for the rainbow of colors we enjoy in plant foods). Many hit a number of these criteria, and because they’re so nutrient-dense, they’re believed to help people live healthier, more vibrant lives.

The good news is that you can easily include some of the more impressive superfoods in your nutrition plan. And to make sure you’re on the right track, we wanted to share our top superfoods list of 6 (mostly) common, highly recommended superfoods and exactly why they’re, well, super:

Our 6 Top Superfoods

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1. Spirulina

Admittedly, spirulina is somewhat of a new kid on the superfood block; it’s easily the most unusual on the list, but it’s just got so many benefits, we had to include it. In fact, we consider it Nature’s Ultimate Super Food. Spirulina is a formidable nutrient powerhouse, providing high-quality protein, including all the essential amino acids; an impressive list of vitamins and minerals, like iron, magnesium, potassium, and B12; and potent levels of antioxidants.

2. Blueberries

Honestly, all berries are worthy of the title of “superfood,” but blueberries hold a top spot as one of the most nutrient-dense foods around. These delicious bursts of flavor provide a profusion of phytonutrients (including anthocyanins, flavonols, and resveratrol), are rich in vitamins (especially vitamin C) and antioxidants, and also provide soluble fiber. Plus, berries are lower in sugar and calories than many other fruits, so they help support healthy carbohydrate metabolism and glycemic control.

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3. Cinnamon

Ah… the rich smell and flavor of cinnamon. This popular spice has been used around the world for thousands of years and is believed to be one of the most beneficial spices (and top superfoods) on earth due to its health-promoting properties. Cinnamon provides up to 41 different protective antioxidants, and it has been shown to have positive effects on digestion while adding a sweet flavor. Along with a healthy diet, cinnamon can help maintain healthy blood sugar levels. You don’t need much for its purported health benefits: a mere half teaspoon may help support digestion, immune function, cognitive function, and carbohydrate metabolism.

4. Beans

What?! Beans are so common, so humble. How can they be considered one of the top superfoods?

Beans are indeed one of the most undervalued superfoods. Yet they’re completely affordable, super easy to find, and so rich in a wide array of vitamins, minerals, and antioxidants. Plus, they provide slow-digesting carbs, and they’re a good source of protein, helping to keep you feeling full for longer as well as helping to support glycemic control, which means they may help support weight management. With a healthy serving of soluble fiber, beans have been shown to support heart health.

Finally, they’re so very versatile. Whether used as a main dish, a side dish, or even the secret ingredient in brownies, you can easily take advantage of their nutrient-density as you support your health and weight-loss goals.

5. Avocados

Avocados are another favorite food that had to be included on our top superfoods list. Avocados are not only creamy and delicious, they are also nutrient-dense. They’re high in fiber, and they’re packed with vitamins, minerals, and antioxidants as well as healthy monounsaturated fats. Interestingly, they provide more potassium than bananas and also contain lutein and zeaxanthin, antioxidant carotenoids known for supporting eye health and vision, cognitive function, and heart health. And because avocados help reduce hunger and increase satiety, they have been shown to help promote weight loss.

7 Fats That Fight Fat:

While you may have been told that fatty foods are BAD news for your waistline, what you probably didn’t realize is that there are certain “exotic super fats” (like avocados mentioned above) that can actually accelerate your fat burning and reduce stomach flab… FAST!Learn how to get these 7 super fats in your diet more often here (and watch the belly fat melt off)

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And one more reason to add avocados to your nutrition plan: one study suggests that people who eat avocados tend to be healthier than those who don’t.

6. Whey Protein

While top superfoods are often considered to be part of the plant world, that isn’t always the case. Whey protein also fits the superfood bill with exceptional nutrient density and health benefits, including enhanced muscle recovery, strength, and hypertrophy; appetite control and weight management; immune support; heart health; and even healthy aging. When it comes to protein quality, whey is often crowned the king, and it’s an excellent source of protein. To read more in-depth on the benefits of whey, check out Coach Tim’s recent Whey Protein article.

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There are some caveats when it comes to whey protein, however. How whey is processed, the dairy cows it comes from, and the use (or lack thereof) of artificial sweeteners can either greatly enhance or reduce how super this food is. So, make sure you research your whey protein and go with a brand you can trust.

As you can see, it’s not difficult to make your diet super. While some superfoods are exotic, but many can easily be found at your local grocery store. And the above is our short list of top superfoods. Others include kale, broccoli, salmon and other fish, and even apples and tomatoes. The main point is to eat a wide variety of nutrient-dense foods—your health, waistline, and taste buds will all thank you!

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Did you know there are certain foods (including several fruits and veggies) that when you eat them, they actually SLOW your results?  In reality, eating these foods could be the difference between losing 10 – 20 pounds quickly, or it taking WEEKS to lose even a single pound.

Do you want to lose flab SLOWER than you could be?  I don’t think anybody wants that!  That’s why it’s critically important that you never eat these waist-expanding “healthy” foods, EVER.

Fortunately, we just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

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==>AVOID these fruits and veggies (they pile on BELLY FAT)

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Best “Diet Tips”-Top Diet Tips That Work-How To Stay On A Diet-“Get Diet Tips”-Diet Tips For Fast Weight Loss

When it comes to diet and weight loss there always seems to be so much confusion. What are the best “diet tips”?

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How do you stay on a diet that works? Where do you “get diet tips”? What are the best diet and weight loss tips for fast results? “How do you lose weight fast”? Well we have done some research for you and put some of the best tips in one place for your convenience. It’s hard enough to lose weight the last thing you need to do is spend hours  searching the web looking for answers. Hope these tips help. “get diet tips”

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Below we have included both videos and article sources to get you started on your weight loss and fitness journey.

Weight Loss And Diet Videos:

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Weight Loss And Diet Articles:

 

1.) Doctor Oz ‘s 100 Best Weight- Loss Tips/ The Doctor Oz Show

 Forget supplements and surgery – make small, simple changes to your diet and daily routine to lose weight. Start shedding unwanted pounds …Read More

2.)  The 10 Best Weight-Loss Tips Ever/Cosmopolitan.com
Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down…Read More
 3.) The 25 Best Diet Tricks Of All Time/Health.com
The best weight-loss strategies are the ones that stand the test of time. Here are 25 classic tips from our favorite health and nutrition experts…Read More
 4.) How To Lose Weight Fast With The Tabata 4 Minute Workout/”GetDietTips”.com
How to get fit in 4 minutes a day with Tabata workouts and best diet tips…Read More
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How to Get Fit in 4 Minutes a Day with Tabata Workouts-“Get Diet Tips”-Best Exercises-“Diet Tips”

Article Source: BioTrust.com

Keys to Tabata Workouts

After years of trying to tell people they don’t have to “pound the pavement” for hours on end to get fit, high-intensity interval training, or HIIT for short, is gaining tremendous popularity. And for good reason: It works.

When it comes to burning fat, losing unsightly body fat, improving cardiorespiratory fitness, and optimizing cardiometabolic function, longer does not necessarily mean better. In fact, in the case of Tabata workouts, it’s possible to get fit in as little as four minutes a day.

Can you really get fit with as little as a four-minute workout? The unbelievable answer is: Yes, you really can get more with less.

What are Tabata Workouts?

The Tabata protocol is a popular form of HIIT developed by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo almost two decades ago. It was initially developed to help the Japanese Olympic speed skating team improve endurance more efficiently. Fortunately for us, Tabata training has been adapted to fit just about anyone’s fitness level, and arguably everyone can benefit from its effectiveness.

Essentially, Tabata workouts consists of eight sets of 20 seconds of all-out effort with 10 seconds of rest between each bout. This cycle is repeated eight times to equal one Tabata. Altogether, these eight cycles add up to four total minutes of exercise—that’s right FOUR total minutes.

Easy enough, right?

Tabata is Tough

Simple But Not Easy

What a Tabata workout lacks in time it makes up for in intensity. In other words, the trade-off for efficiency is effort. The extraordinary effort required to correctly perform Tabata training results in improved aerobic and anaerobic conditioning, better cardiorespiratory fitness, improved metabolic function, and increased fat burning.

Dr. Tabata says, “If you feel okay after doing it, you’re not doing it right.” When he says that you must perform all-out effort for those 20 seconds, that’s exactly what he means. In order to reap the benefits from this form of HIIT training, it’s vital that you step out of your comfort zone. And, when you go outside your comfort zone, you’re also likely to break through previous weight loss plateaus by challenging your body.

How does Tabata work when it’s such a short workout? I mean, we’ve been told that we need 150 minutes or more per week for overall health and cardiorespiratory fitness. The answer lies in a little trick up Tabata’s sleeve called “EPOC.” EPOC (excess post-exercise oxygen consumption), which is commonly referred to as “afterburn,” refers to the extra calories you burn long after you finish your workout—up to 24 hours after exercise.

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Tabata Workout Plans

The following workouts serve as good primers to get a feel for the intensity and power of the Tabata protocol. You will need a stopwatch or a Tabata app on your phone (my favorite is “Tabata WOD” on the Spotify app), which will act as your timer. As always, it’s best to check with your physician prior to embarking on any exercise program to ensure your health is appropriate for the workout intensity.

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You’ll start with a 5-minute warm up. This will get your blood flowing and warm up your muscles so they are ready to go when you ramp up the intensity. Good warm-up exercises include a brisk walk on the treadmill or another form of light cardio, walking lunges, bodyweight squats, arm circles, side bends, and perhaps best of all, a brief run-through of the exercises you’re going to perform.

Beginner Tabata Workout—Variation #1

In this workout, you are doing the same exercise for all 8 cycles.

  • 5-Minute Warm Up
  • Cycling—Pedal as fast as you can for 20 seconds. After resting for 10 seconds, immediately engage in the next 20-second round. Repeat 8 times, and you’re done with your very first Tabata workout! If you’re using a bike at the gym, set the tension so that your RMPs are between 85 – 110.

Intermediate Tabata Workout—Variation #2

In this variation, you’ll perform Tabata workouts with four different exercises. You’ll do two sets of each exercise before moving on to the next for a total of eight sets.

  • 5-Minute Warm Up
  • Jumping Jacks—Perform as many jumping jacks as you can for 20 seconds and then rest for 10 seconds. Repeat for a total of two sets. Rest again for 10 seconds before progressing to the next exercise.
  • Bodyweight Squats—Perform for as many bodyweight squats as you can in 20 seconds and then rest for 10 seconds. Repeat for a total of two sets before progressing to the next exercise.
  • Bodyweight Lunges—Perform as many alternating lunges as you can in 20 seconds and then rest for 10 seconds. Repeat twice, rest for 10 seconds, then move on to the next exercise.
  • Push-ups—Perform as many push-ups as you can in 20 seconds then rest for 10 seconds. Repeat twice, and you’re done!

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Advanced Tabata Workout—Variation #3

Lastly, try a different exercise for each of the 8 cycles. Perform each exercise for 20 seconds, making it as intense as you can. Then, rest for 10 seconds. Move on to the next exercise for 20 seconds, followed by 10 seconds of rest.

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  • 5-Minute Warm Up
  • Jumping Jacks—Perform as many jumping jacks as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Jump Rope—Jump rope as many times as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Kettlebell Swings—Perform as many kettlebell swings as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Burpees—Perform as many burpees as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Jump Squat—Perform as many jump squats as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Push-ups—Perform as many push-ups as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Bodyweight Lunges—Perform as many alternating lunges as you can in 20 seconds and then rest for 10 seconds. Progress to next exercise.
  • Cycling—Pedal as hard as you can for 20 seconds…and you’re done!

As you can see, there are many ways to implement this form of HIIT. You can focus on a single exercise, only upper body exercises, just lower body work, a combination of the two, or you can even incorporate some weights into your routine. To make your Tabata workout routine even more challenging—and rewarding—try doing multiple rounds back-to-back. Here’s an example.

Advanced 20-Minute Tabata Workout

*This workout is for those who are already in very good cardiovascular condition.

  • 5-Minute Warm Up
  • Jumping Jacks—Perform jumping jacks for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Bodyweight Squat—Perform as many squats as you can for 20 seconds and then rest for 10 seconds. Repeat 8 times.
  • Jump Rope—Jump rope for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Kettlebell Swing—Perform kettlebell swings for 20 seconds as fast as you can and then rest for 10 seconds. Repeat 8 times.
  • Run in Place—Run in place as fast as you can tolerate for 20 seconds and then rest for 10 seconds. Repeat 8 times.

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Breaking Through Weight Loss Plateau

Even More Benefits of Tabata Workouts

And, there’s more good news. Besides burning more fat and improving aerobic conditioning, some other benefits of Tabata workouts include:

  • • Improved insulin sensitivity
  • • Increased calorie-burning muscle
  • • Stress relief
  • • Logistics and convenience

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Who doesn’t like efficient and effective? Now, you really don’t have any more excuses when it comes to fitting exercise into your busy schedule. Try something new with the Tabata protocol and get fit in as little as four minutes a day!

Bonus Fitness Tip:

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While tabata is a fun and science-backed way to get fit in under 4 minutes, the key to gaining the body you desire is eating the right foods.

Did you know there are certain foods (including several fruits and veggies) that when you eat them, they actually SLOW your results?  In reality, eating these foods could be the difference between losing 10 – 20 pounds quickly, or it taking WEEKS to lose even a single pound.

Do you want to lose flab SLOWER than you could be?  I don’t think anybody wants that!  That’s why it’s critically important that you never eat these waist-expanding “healthy” foods, EVER.

Fortunately, we just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

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Why Your Body Needs Krill Oil-“Get Diet Tips”- What Is Krill Oil-Benefits Of Krill Oil- Top “superfoods”

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Krill are shrimp-like crustaceans that are approximately 1 to 6 centimeters long. They live is the ocean, where they feed mainly on phytoplankton. They’re near the bottom of the food chain and are eaten by whales, seals, penguins, squid and fish. Commercial fishing of krill occurs primarily in the Southern Ocean and the northern Pacific Ocean along the coasts of Canada and Japan. Krill that are caught are used for aquaculture and aquarium feeds, sport fishing bait or they are eaten as food. In Japan, krill that’s caught for food is called okiami.

Krill oil, the oil that’s found naturally in krill, is extracted and sold as a nutritional supplement. It’s sold in some health food stores and online in capsule form. Krill oil contains omega-3 fatty acids, which is the main reason it’s becoming popular as a nutritional supplement. Another reason krill oil is becoming popular is because it contains an antioxidant called astaxanthin. The algae that krill eat produces the bright red pigment astaxanthin that gives krill and other crustaceans such as lobster and shrimp their reddish-pink color.

Antioxidants protect our body cells from damage from free radicals, unstable substances that are thought to contribute to certain chronic diseases. Unlike many other antioxidants, astaxanthin crosses the blood-brain barrier, where it could theoretically protect the eye, brain and central nervous system from free radical damage.

The recent popularity of krill oil supplements has raised concerns that it could threaten the population of its predators, including penguins, seals and whales.

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Health Benefits of Krill Oil:

People use krill oil for the same reasons they use fish oil, flax oil or other omega-3 fatty acids. Unlike fish oil, krill oil doesn’t cause fishy burps or an aftertaste, a common side effect of fish oil. Also, krill oil contains higher amounts of astaxanthin than fish oil. Here are some specific conditions for which it’s used.

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1) High Cholesterol

Krill oil is being studied as a natural remedy for high cholesterol. In one study, 120 people were given krill oil, fish oil or a placebo. Krill oil reduced LDL (commonly referred to as “bad”) cholesterol by 34% and increased HDL (“good”) cholesterol by 43.5% compared to the placebo. In comparison, fish oil reduced LDL cholesterol by 4.6% and increased HDL cholesterol by 4.2%. Krill also lowered triglycerides.

2) Premenstrual Syndrome

Preliminary research suggests krill oil may help reduce symptoms of premenstrual syndrome (PMS), however, more research is needed.

3) Arthritis

A study in the Journal of the American College of Nutrition examined krill oil (300 mg daily) compared to a placebo and found that krill oil was effective at reducing arthritis symptoms and inflammation.

Side Effects:

People with allergies to seafood shouldn’t use krill oil. People with bleeding disorders shouldn’t use krill oil unless under the supervision of a qualified health professional. Side effects of krill oil may include loose stools, diarrhea or indigestion.

Possible Drug Interactions: People taking blood thinners (anticoagulant or anti-platelet medication), such as aspirin, warfarin (Coumadin), heparin, clopidogrel (Plavix), non-steroidal anti-inflammatory medications (NSAIDS) such as ibuprofen (Motrin, Advil), naproxen (Naprosyn, Aleve) should only use krill oil under a physician’s supervision. Krill oil should also be used with caution by people taking herbs and supplements that are thought to increase the risk of bleeding, such as ginkgo biloba and garlic.

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