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CARB CYCLING DIET PLAN GUIDE, ATING PAG-ARALAN

Mga bessy, tara at alamin natin kung pwede tayo sa carb cycling diet! 👇

MEAL TIMING /FREQUENCY

Some variations of carb cycling, such as Carb Nite or Carb Backloading suggest defined windows of consuming your daily carbohydrates, specifically in the evening.

RESTRICTIONS /LIMITATIONS

For 5-6 days a week one is required to keep their carbohydrate intake incredibly low, usually less than 50 grams per day. On the 6th or 7th day one is required to eat 450-600 grams of carbohydrates and keep fat intake quite low.

DOES IT INCLUDE PHASES?

Carb cycling essentially includes two phases:

– The low carb phase

– The refeed phase

WHO IS IT BEST SUITED FOR?

Carb cycling is best suited for people who are trying to control calorie intake and enjoy a low-carb dieting approach, but who also want to be able to train at a higher level.

MAINSTREAM BELIEF BEHIND DIET

The main stream belief behind carb cycling is that it couples the theorized fat loss benefits of the ketogenic diet along with the benefits of higher carbohydrate intake for training and growing muscle. It is the attempt to merge the benefits of both low-carb and high carb diets.

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So bes, pasok ka ba sa diet plan na ito? Sa tingin mo magiging epektibo ito sa pagpapapayat at pagbabawas mo ng timbang? Tara, share mo naman sa amin ang thoughts mo about carb cycling diet. Just comment below 👇😉

(Photo and info from Google Images, Positive HealthWellness – https://www.muscleandstrength.com/diet-plans/carb-cycling-diet)

Mga Exercise and Workout Tips, Alamin!

Sa ating blog post ngayon, aming ibibigay ang ilan sa mga exercise/workout tips upang mas mapabuti at maging mas epektibo ang inyong pag-eehersisyo. Handa na ba kayo? Halina at alamin na natin! 👇

Weight training facilitates weight loss

Muscle is the furnace where body fat is incinerated, therefore if you don’t have enough muscle mass, then you cannot effectively burn body fat and lose weight.

Keep sugary foods to a minimum

Added sugar is pretty much everywhere and you are likely eating far too much of it, increasing your chances of becoming obese. Become accustomed to reading labels and avoid added sugar as if it’s the kryptonite to your Superman.

Ditch the Sweat Suit (these are great for water loss only)

Working out in a sweat suit does NOT burn body fat. You actually lose water weight, which will actually return as soon as those lost fluids are replaced.

Food before exercise kills fat burning

Eating food before working leads to burning that food for energy instead of burning body fat mass.

Don’t drink calories

Alcohol, juice and soda are stealth calories. They tend to fly under the radar while you focus on reducing your intake of solid calories. When the body ingests solid calories, it compensates by limiting further intake; you feel satisfied. This is not the case with liquid calories.

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Ngayon ay nalaman nyo na ang mga dapat at hindi dapat gawin at kainin bago at pagkatapos mag ehersisyo. Gawin at sundin natin ang mga ito upang maging mas epektibo ang ating pag-eehersisyo at pagbabawas ng timbang. Fighting! 💪👍

(Photo and info from Google Images, DNA Lean-Genetic Evolution)

CARB CYCLING: A 5-Day Plan

Sa blog post na ito, ating aalamin kung ano ang carb cycling at ang 5-day meal plan nito na maaaring makatulong sa paglo-lose natin ng weight. Excited na ba kayo? Tara na at simulan na natin! 👇

Day 1: LOW-CARB DAY

The goal on low-carb days is to get fewer than 75 total grams of carbohydrates. Fewer than 50 is best!

**50g-70g of carbs

Day 2: HIGH-CALORIE DAY

Also known as a “feast day,” these high-calorie days are not free-for-alls. Participants are still asked to eliminate gluten, dairy, soy, and alcohol, but they allow for larger meals, more snacks and essentially a re-filling of the tank. The goal should be an extra 50% fewer calories compared to a regular day.

**extra 50% calories

Day 3: NO-CARB/FAST DAY

Fasting means no food and only limited liquids (water, herbal tea) for a fixed period of time such as a full 24 hours. No-carb days aim for fewer than 25 grams of total carbs, with a focus on high-fiber vegetables, lean proteins, and healthy fats. Some participants will fast for a shorter time frame, from morning until dinner, for example. Whether you fast or eat no-carbon this day is your choice and comes down to what you think is safe and sustainable.

**fewer than 25g of carbs

Day 4: REGULAR DAY

On these days, participants eat a fairly normal nutrient breakdown, while maintaining a focus on healthy foods such as complex carbs, lean proteins, healthy fats.

**healthy fats, complex carbs, lean proteins

Day 5: LOW-CALORIE DAY

Similar to the regular day, low-calorie days are less about the specific nutrient ratio and more about creating a small calorie deficit-eating about 25% fewer than normal.

**25% fewer calories than normal

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Ano’ng masasabi nyo, mga bes? Handa na ba kayong subukan ang carb cycling meal plan? Let us know your thoughts! Just comment below! 😉👇

(Photo and info from Google Images. Source: Yuri Elkaim/The All-Day Fat Burning Diet)

HALIKA AT ATING GAWIN ANG MGA CARB CYCLING WORKOUTS NA ITO!

Be sure to warm up and cool down before and after all these workouts!

LOW CARB DAY: High Intensity Interval Training

Try jumping jacks, sprints, lunges, kickboxing, sumo squats, butt kicks.

For 30 secs., carry out as many reps. as possible.

Then rest for 60 secs.

Continue for 5 rounds.

HIGH CALORIE DAY: Strength Training

Exercise to workout DVDs, a fitness class, or a full-body workout at the gym.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

REGULAR & LOW CALORIE DAYS: Endurance Cardio

Try running/jogging, swimming, or running on an elliptical machine.

5K run

20 laps in a pool

30 mins. on an elliptical.

REST OR LIGHT CARDIO DAYS: Restorative Exercises

A low-intensity walk or gentle yoga/ stretching session.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

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Ready ka na ba mag-carb cycling workout, besh? Let’s go! Road to being fit and healthy na ito! 😉💪

(Photo and info from Google Images, Fix.com)

POSIBLE BANG MAGING FIT PA RIN KAHIT NASA OFFICE? ANG SAGOT, ATING TUKLASIN!

You may have heard that sitting is the new smoking.

Long hours at your desk may lead to a growing list of health problems.

If you sit for 7 or 8 hours daily, that’s 35+ hours per week and it’s so easy to get involved in your work and forget about your health.

Take a moment to review these 15 simple ways to stay fit at the office.

STAND MORE

Sounds simple, but stand when you are on the phone or set a timer and stand for 3-5 minutes out of every 15. Ask your employer for a standing work station.

SQUAT MORE

Stand up, stand beside your desk or behind your chair and do 10-20 squats every 15 minutes.

DRINK MORE WATER

Skip the colas and drink coffee in moderation, drink more water and keep your water bottle with you at all times

Not only will you stay hydrated, you’ll have clean, healthy kidneys and walk more as you make frequent trips to the restroom.

SIT ON AN EXERCISE BALL

Replace your chair with an inflatable exercise ball, you’ll need to engage your core to stabilize yourself as you sit.

SIT UP STRAIGHT

Maintain good posture when at your desk, if you are short, a small box or foot rest may help relieve pressure on your back.

USE THE STAIRS

Avoid escalators and elevators, always use the stairs.

USE ALTERNATE RESTROOMS

Use the restroom above or below yours and take the stairs to get there.

WALKING MEETINGS

If you have a short meeting with a coworker or small group, take short laps around the office or outside around the building.

PEDAL WHILE YOU WORK

Park your stationary bike next to your desk and use it.

Transfer to your bike when taking extended calls or conference calls.

DO PUSH UPS

Start with simple standing pushups with both hands on the edge of your desk and eventually work down to the floor.

PARK AND WALK

Park as far as you can from work and walk.

If you have a multi-level parking structure, park near the top and take the stairs.

EXERCISE DURING LUNCH

If you have an hour, eat a healthy snack and spend the rest of your available time exercising.

TAKE A NAP

A short 20-30 minute nap during your lunch break may be just what you need to power through the rest of the day.

AVOID NEGATIVITY

Every office has at least one unhappy, miserable coworker who would rather complain about their sad life than do so-

SKIP THE JUNK

Don’t keep candy at your desk, or sugary snacks hidden in your drawers.

Politely refuse the cakes pies, and “goodies” from office celebrations.

Choose fresh or dried fruits, nuts and similar healthy snacks.

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Ngayon kahit nasa office ka pa, pwedeng-pwede mo nang ma-achieve ang iyong #fitbodygoals sa pamamagitan ng mga simple at madadaling paraan na ito. No more excuses, my friend! So, tara? Hagdan tayo pababa ng building later? 😂😉

(Photo and info from Google Images, HomeFitness Guru)

MABUTI NGA BA ANG CAFFEINE AT KAPE SA PAGPAPAPAYAT? ALAMIN DITO!

Siguradong marami sa atin ang mahilig sa kape.

Naging bahagi na nga ito ng ating pang araw-araw na pamumuhay.

Ngayon ay mas mamahalin nyo pa ang kape lalo na’t kapag nalaman nyo na may pag-aaral na nagsasabing nakatutulong ang pag-inom ng kape sa pagpapapayat at pagbabawas ng timbang! G

usto nyo bang malaman ang iba pang detalye?

Check it now here! 👇

8 PANINIWALANG NAKAKAPAYAT, PERO HINDI NAMAN TOTOO

There are more myths about obesity than there are in any other field of medicine!

1. Eating lots of fruits and veggies is a great way to lose weight.

Totoo man ito or hindi, healthy pa rin ang fruits and vegetables. Of course, lahat ng sobra ay masama..

Eat in moderation. But no worries, masustansya naman sila.

2. Eating breakfast regularly helps you avoid obesity.

Again, this still depends on the type food na kinakain mo. Be healthy.

kung puro cholesterol naman ang breakfast mo, di rin sya healthy.

3. Losing a lot of weight fast is worse than losing it slowly.

4. Gym classes play a key role in preventing childhood obesity.

Any comment? Please comment below.

5. Small changes in your habits can add up to big weight loss.

Stay consistent.

6. Sex burns a lot of calories.

Siguro, sinabi itong myth dahil sandali lang? 🙂 or hindi consistent? Pero definitely nakaka pawis naman sya diba? Burning calories? 🙂

7. Yo-yo diets shorten life.

8. Breastfeeding protects kids from getting fat.

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Ilan lamang ito sa dami ng mga haka-haka tungkol sa weight loss.

It’s up to us kung alin dito ang ating papaniwalaan at alin ang hindi.

Pero maging wise lang palagi upang hindi mauwi sa wala ang efforts natin sa pagpapapayat

NARITO ANG 13 TIPS NG PAGTAKBO PARA SA PAGBABAWAS NG TIMBANG!

Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇

EFFECTS OF OBESITY

-Joint Problems

-Stroke

-Heart Disease

-Cancer

-Metabolic Syndrome

-High Blood Pressure

-Psychosocial Effects

VARY YOUR RUNS

Go Slowly

Go for a slow run for 90 minutes twice a week. Slow running burns more fat.

Pick Up The Pace

As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.

High Intensity Interval Training

Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.

**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.

NUTRIENT TIPS

Drink Black Coffee

The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.

Drink Plenty of Water

Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.

Time Your Meals

Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.

SUPPORT ITEMS

Watch Your Heart Rate

Use a heart rate monitor to know how hard your heart is working and prevent burnout.

Make a Workout Mix

Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.

Dress the Part

If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.

ACKNOWLEDGE PLATEAUS

Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.

JOIN MARATHONS

Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.

SET GOALS

Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.

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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️

(Photo and info from Google Images, Running Addicted – www.RunningAddicted.com)

7 Pinakamaiinit at Pinaka Epektibong Celebrity Diets, Tuklasin

Madalas nating marinig, “Ay, ang sexy naman ng artistang ‘yan. Sana all.” Ginagawa pa nga natin silang #fitinspiration.

Kaya naman sa blog post natin ngayon, ibibigay namin ang ilan sa mga diets na tried and tested na ng ilang celebrities at s’yang dahilan ng fit and sexy bodies nila ngayon!

8 TIPS PARA SA HEALTHY WEIGHT, ALAMIN

Paano nga ba mame-maintain ang healthy weight? Sabi nila mahirap daw kaya ‘yung iba, nagfe-fail. Kaya aalamin natin ngayon sa blog na ito ang ilan sa mga tips kung paano magkakaroon ng healthy weight at kung talagang mahirap nga ba itong ma-achieve. 👇

Increase Daily Activity

Combine a cardiovascular workout with some muscle strengthening exercises. Pace yourself to lower risk of injuries. Aim to exercise at least 30 minutes each day.

Turn the TV OFF

TV viewing is the leading behavioral predictor of obesity. The risk of obesity increases 25% for every 2 hours viewed daily.

Keep a Log

Keep track of everything you eat and drink. Include all portion sizes.

Skip Sugary Drinks

Replace with water. Soda, fruit and sports drinks offer zero nutritional value.

Eat Moderately

Control food portions. Be constantly aware of your eating habits throughout the day.

Sleep Right

Get an average of 7 hours of sleep each night. Lack of sleep increases cravings for sweets.

Slow and Steady

Be patient. Plan goals to work toward. Face the benefits and challenges that come with losing weight.

Make Realistic Goals

Initial goal should be 5-10% of your current weight. Breaking weight loss into several stages will make it much more likely for you to reach your goal.

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Hindi naman talaga mahirap mag maintain ng healthy weight kung may realistic goals tayo at kung mayroon tayong disiplina sa sarili. Kaya naman ‘di ba? Kaya! Let’s do this! 😉

(Photo and info from Google Images, Prevent Cancer Foundation. For more information, visit preventcancer.org)