Most people go to the gym for two reason and two reason only, to lose fat and tone up. This is probably one of the most common fitness goals for everyone, you would be surprise to know that you’re certainly not alone on your journey. Many have tried and failed badly, I mean some people go in the gym and came out worse than how they go in, but many have also succeeded in reaching fitness target, which is rarely easy, but the right strategy is definitely a big help. The biggest questions when starting out is whether to work on exercise, nutrition, or both: is cardio or munching on celery the answer, is if you’re wondering about cardio for fat loss, we’ve got the know-how so all you need is the willpower.
Exercise More or Eat Less?
People are constantly battling over whether they should be exercising more or eating less in order to lose fat. If you want to make a change to become healthier, it’s easy to assume that simply reducing calorie intake alone will suffice. The problem with this is that a reduction in calories through a change solely in nutrition will only help to lose fat and won’t improve muscle tone.
Cardiovascular activity causes the body’s muscles to work and adapt, so you should be taking on some cardio as well as resistance training if you want to change your body composition. For instance, a moderate intensity exercising session on the cross-trainer will burn calories, incorporate muscles mainly from the legs and arms, and cause your cardiovascular system to work within its aerobic capacity by pumping enough oxygenated blood around the body to sustain the exercise. This helps the heart and lungs grow stronger as well as visible body muscles become stronger and more conditioned to exercise. So yes, you should take up some cardio for fat loss, but is this all you need to do?
The Big Mistake
When starting your journey to a healthier lifestyle, all of the changes you make are a shock to your body. People often tend to bite off more than they can chew when they begin their new quest for a summer body by setting themselves unrealistic fat loss goals. It’s common for people to jump into a 500 calorie deficit worth of cardiovascular based physical activity each day and then become shattered in the first week and give up. You could also go the other way and starve yourself silly, but this also isn’t sustainable and certainly isn’t healthy.
In order to make the process easier, it’s smart to use a combination of a deficit in calories through both nutrition and cardio for fat loss and muscle tone. This means that you’ll also spend less time on the treadmill, which wasn’t really that appealing in the first place, was it?!
However, if you’re not scared to get involved in more cardio it does have plenty of benefits. Besides the elevated perceptions of well-being, stronger muscles and decreased risk of heart disease and stroke, it also allows you to eat more calories in order to replenish your body after exercise. That’s right, just because you burn off 500 calories doesn’t mean you have to suffer and receive no rewards — roll on that slice of cake!
Cardio for Fat Loss
Let’s say you burn 500 calories in a tough cardio workout — something reasonably attainable in an hour. Not only are you improving your muscle tone, but you’re also giving yourself a bit of leeway in terms of what you can eat. A 500 calorie daily deficit will see you lose about 1 lb per week, so by doing an hour’s worth of exercise, you can afford to eat a little more to compensate for this.
If you imagine trying to meet your calorie deficit solely through a deficit in your nutrition now, does it seem very appealing? Would you be able to eat as flexibly, or as much? Would you feel as healthy? Would your muscles be getting enough work to improve your body composition? I’m sure you can answer those questions yourself. No one wants to be stuck eating salad all of the time.
A combination of a small calorie deficit and cardio for fat loss will be enough if you get the balance right. Even if you do a 300 calorie workout and eat a 200 calorie deficit (cut out that chocolate bar!), then you should begin to meet your goals.
Fat Burning Strawberry Crumble Protein Bars are the perfect treat for Autumn and winter season, especially as it gets cold we tend to stay indoors a shock up with a cuppa and telly. I have created the perfect snack bar made with Tranquillity 360 Fitness Slimming Protein powder to a soft crust strawberry filling inside and a crunchy crumble on top. These bars are a great way to make a quick and easy strawberry snacks that will help your burn fat and that everyone truly enjoy.
We all have being there with eating comfort food, but image eating something you truly enjoy but helps you to burn fat while at it, that remarkable!! Plus, you also get a chance to get in some fibres, minerals and protein, to go with the fat burning benefits of green tea and Acetyl-L-Carnitine, CLA, Green Tea and Acai Berry.
Strawberry and Dates Filling
When most people think about core strength, they think about an abdominal six-pack. While it looks good, this toned outer layer of abdominal musculature is not the same as a strong core. In reality one can have a strong sexy rippled six-pack and still have weak core. In this blog am going to break down to you what a strong cure is and how to go about getting one, some of the information I will be sharing with you is what I have gather through Harvard Education Newsletter, but never the less they are very vital points.
What is the “core” and why is core strength so important?
The core is a group of muscles that stabilizes and controls the pelvis and spine (and therefore influences the legs and upper body). Core strength is less about power and more about the subtleties of being able to maintain the body in ideal postures — to unload the joints and promote ease of movement. For the average person, this helps them maintain the ability to get on and off the floor to play with their children or grandchildren, stand up from a chair, sit comfortably at a desk, or vacuum and rake without pain. For athletes, it promotes more efficient movement, therefore preventing injury and improving performance. Having a strong or stable core can often prevent overuse injuries, and can help boost resiliency and ease of rehab from acute injury. The core also includes the pelvic floor musculature, and maintaining core stability can help treat and prevent certain types of incontinence.
Problems associated with a weak core
As we age, we develop degenerative changes, very often in the spine. The structures of the bones and cartilage are subject to wear and tear. Very often, we are able to completely control and eliminate symptoms with the appropriate core exercises. Having strong and stable postural muscles helps suspend the bones and other structures, allowing them to move better. Scoliosis, a curving or rotation of the spine, can also often be controlled with the correct postural exercises. Having an imbalanced core can lead to problems up and down the body. Knee pain is often caused by insufficient pelvic stabilization. Some runners develop neck and back pain when running because the “shock absorbers” in their core could use some work.
The right core strengthening program that is best for you
A good core program relies less on mindless repetition of exercise and focuses more on awareness. People with good core strength learn to identify and activate the muscles needed to accomplish the task. Learning to activate the core requires concentration, and leads to being more in tune with the body.
There is no one method of core strengthening that works for everyone. Some people do well with classes (though it can be easy do the repetitions without truly understanding the targeted muscle groups). Others use Pilates or yoga to discover where their core is. Physical therapists and good personal trainers are excellent resources, as they can provide one-on-one instruction and find a method that works for any person with any background at any ability level. It sometimes takes patience for people to “find” their core, but once they do, it can be engaged and activated during any activity — including walking, driving, and sitting. While building the core starts with awareness and control, athletes can further challenge their stability with more complex movements that can be guided by athletic trainers and other fitness specialists.
Daily practice of core engagement can lead to healthier movement patterns that allow for increased mobility and independence throughout the course of our lives.
The Maccabees Group of Companies through its brand Tranquillity 360 Fitness, which is one of the world’s fastest growing scientific based technology supplement and health products retailers is proud announces the launch of their new “Supreme Slimming Protein Shake”.
The Maccabees Group launch of the Slimming Protein shake a strategic move for the Tranquillity 360 Fitness Band as it looks to extend further in the supplement and health market with a successful product. The Maccabees Group has built the foundations with the success of its Meal Replacement Shake. The Maccabees Group looks forward to serving and growing Slimming Protein Shake worldwide base of engaged health and fitness buyers.
Malachi Cephus, Founder and Chief Executive Officer of The Maccabees Group, said: “This is another significant investment for The Tranquillity 360 Fitness brand. In Supreme Slimming Protein Shake, we have acquired a great product, with a solid and engaged customer base that, powered through quality ingredients and cutting edge technology that is capable of further significant growth within the supplement market.”
SUPREME SLIMMING PROTEIN SHAKE is the ideal supplement for supporting fat loss and lean muscle gain programs. comprised of 70% protein from premium sources including Whey and is enhanced with popular weight management actives Acetyl-L-Carnitine, CLA, Green Tea and Acai Berry. Supreme Slimming-Protein delivers a solid 21g of protein/per serving but only contains 117kcals. T360 Fitness product SUPREME SLIMMING PROTEIN help you to achieve lean and defined physique Formulated to deliver nutritious protein dose with minimal calorie.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.