Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy. Many people assume that they’ll get tired from exercise, but the opposite actually happens. It’s unknown as to what the biological mechanism is, but indirect evidence suggests that brain […]
In order to burn the most fat, you should go 12 hours overnight without eating. The reasoning behind it is that during the day your muscles use some of the calories you eat for fuel, the rest is stored as glycogen. Overnight, that glycogen is converted to glucose. Once the glycogen is gone, your liver […]
Getting that desired six-pack is not the only reason to include the plank into your exercise routine. A strong core stabilises your hips and pelvis when you run, enabling you to go faster and further. In a study in the Journal of Strength and Conditioning Research, runners who did six weeks of core training had […]
Plain yogurt naturally contains about 16 grams of sugar per cup. But if you eat flavoured yogurt, you could be downing 15 or more additional grams of sugar, which is the equivalent to four extra teaspoonfuls. Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint […]
Oil pulling is an ancient Ayurvedic procedure that is said to boost oral and overall health by withdrawing toxins. The procedure is pretty straightforward: take any vegetable oil, such as coconut, olive or sunflower, and vigorously swish it around your mouth for 20 minutes, then spit it out. Don’t gargle, don’t swallow. Repeat daily. In […]
Turmeric: A study has shown that older adults in India are 4.4 times less likely to develop Alzheimer’s than the same demographic in the UK. Turmeric also has anti-inflammatory abilities to protect cell erosion and carries antioxidant effects that fight against breakdown in cell membranes. Berries: These sweet fruits are rich in polyphenols, especially anthocyanins, […]
Fact 1: Vitamins don’t cancel out bad health habits. There are many different disease-causing culprits in our lives, one vitamin cannot protect against them all. Vitamins can’t significantly undo the toll that risk factors like smoking, excess alcohol, air pollution, obesity, and lack of physical activity take on our health. In fact, research suggests that […]
Chocolate: Savor one to three ounces of at least 70 percent cacao chocolate a day. Chocolate contains flavonoids called catechins, which seem to reduce insulin sensitivity and the production of the stress hormone cortisol. Erratic insulin levels and cortisol are powerful in their ability to pack on belly fat. Dark chocolate is also high in […]
Breaking down your muscles burns calories for sure, but what really torches them is building those muscles back up – and that’s where post-workout nutrition comes into play. Eating a mix of carbohydrates and protein within an hour of your cool-down helps increase your body’s levels of muscle-repair-signaling hormones. That way, you’ll not only build […]
When you work your lower body rep per rep, you burn a lot more calories churning out squats than biceps curls. And while it’s good to work on a sculpted upper body, your largest muscles are in your legs. Plus, by working bigger muscles, and thus, more muscle fibers, you create more of those micro-tears […]