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Exercises that help us lose weight effectively

exercises to loss weight
exercises to loss weight

It has become increasingly difficult to lose weight in today’s world. People have put on weight primarily because of a sedentary lifestyle caused by the pandemic and the increase in high-fat and high-carb foods. 

Using a unique diet plan and a hard workout routine will be beneficial. For an individual to burn the required calories, about 300 to 400 minutes of intense activity should be performed per week. However, the question is, what are the best exercises for weight loss?

Exercises that help you lose weight and live a healthy life can be tough to find. Spending your precious time and energy on physical activities that aren’t productive is a waste of time and energy. Concentrate on training that burns extra fat instead. As a result, you will lose weight and save energy and time.

How does the body burn extra fat?

Overeating causes your body to store extra calories as fat. These fats cling to various body parts and make you obese or overweight. 

You can lose extra fat in two ways:

  1. Diet
  2. Exercise

You can lose stubborn fat from your body by exercising. If you are exercising while cutting calories, 150 minutes a week should do.

Running 

Running is the best option if you do not enjoy sports or the gym but still want to lose weight. As you run, you work your lower body muscles, especially your glutes, hamstrings, and quads. The muscles in your lower body are more susceptible to fat accumulation. 

Running uses different parts of your body, so it burns extra fat to produce more energy. 

Rather than running continuously, it is more effective to run at a moderate to high pace. Losing belly fat is much easier with this method. 

Jumping Rope

The best exercise to lose weight (after running) is rope jumping. If you don’t like to run or lift heavy tools in the gym, jumping rope is your thing. Besides being a fun activity for children, adults can also use it to shed a few pounds or stay in shape. As a form of cardio exercise, many famous athletes and sportspeople jump rope. 

Swimming

Do you like swimming? Would you believe swimming is one of the best exercises for weight loss? Swimming is not usually thought of that way. 

Despite this, swimming is just as effective at burning fat as running. It is also more exciting and safer compared to running. Swimming becomes fun and a great way to cool off on a hot and dry day, while running can be tough. 

Cycling

It is a light cardiovascular workout. Exercise like this is relaxing, enjoyable, and a stress-reliever. Cycling also burns stubborn fat. In addition, bicycles can be ridden anywhere and anytime. Combined with a few helpful tips from experts and a healthy diet, cycling can help you lose weight. 

Some Other Exercises for Weight Loss

While the above-listed exercises are excellent for weight loss, here are a few more to get you started. Here are a few:

  •  HIIT (High-Intensity Interval Training)
  • Hiking 
  • Climbing Stairs 
  •  Frog Jumps
  •  Lunges
  •  High Knees
  •  Yoga
  •  Rowing
  •  Sprawls 

To lose weight and stay fit, you can try any of the exercises listed above.

Conclusion

Exercises like those mentioned above are best for accelerating weight loss. The activities are also useful if you are trying to lose belly fat or become thin.

Nevertheless, remember that exercise alone will not achieve your goal. You should consult your doctor about a healthy eating plan as well.

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5 Powerful Supplements for Lowering High Estrogen Levels

Your body’s hormones are like a seesaw. When they’re perfectly balanced, your body works as it should. But when you have High Estrogen, you may begin experiencing problems.

Estrogen is known as the “female” hormone. Testosterone is known as the “male” hormone. Although each hormone is identified with a specific sex, both are found in women and men. On average, women have higher levels of estrogen and men have more testosterone.

In women, estrogen helps initiate sexual development. Along with another female sex hormone known as progesterone, it also regulates a woman’s menstrual cycle and affects her entire reproductive system. In premenopausal women, estrogen and progesterone levels vary from one stage of the menstrual cycle to another.

Although it’s called the female hormone, a man’s body also makes estrogen. A healthy balance of estrogen and testosterone is important for sexual growth and development. When these hormones become imbalanced, your sexual development and function may be affected.

High Estrogen

Symptoms of high estrogen

  • Acne. When estrogen gets high and progesterone is low. Therefore we end up with more DHT, which then causes sebum production to increase, leading to more oily skin, clogged pores and acne.
  • Water retention. Increased estrogen can lead to water retention which causes swelling in the hands and feet, through the midsection, or all throughout the body.
  • Weight gain. Estrogen and progesterone are the two primary female sex hormones. These chemicals are produced mainly in your sex organs, but are also produced or converted into forms of estrogen in other places such as fat tissue.
  • Infertility. Estrogen is partly responsible for creating healthy sperm. When estrogen levels are high, sperm levels may fall and lead to fertility issues.
  • Gynecomastia. Estrogen may stimulate breast tissue growth. Men with too much estrogen may develop gynecomastia, a condition which leads to larger breasts.
  • Erectile dysfunction (ED). Men with high levels of estrogen may have difficulty getting or maintaining an erection.

Below we have listed the top 5 Most powerful supplements for lowering high estrogen levels.

estrogen

Zinc

Zinc is one of the 24 essential minerals. It regulates more than 100 enzymes in the body and is known for its testosterone boosting effects. However zinc is also a potent estrogen blocker… It works by inhibiting the aromatase enzyme, which converts testosterone molecules into estrogen via aromatization. One study, found out that zinc defiency can more than double the amount and activity of the estrogen receptors. Zinc defiency is much more common than people think, as we need at least 15 mg’s of zinc daily, due to the fact that our bodies can’t store it, nor can they synthesize it. So to inhibit the aromatase enzyme and block estrogen, you should eat tons of oysters and steak, and on top of that maybe supplement with some zinc orotate (most potent form with highest bio-availibity).

Resveratrol

Resveratrol is one of the antioxidant polyphenols in red grapes. It’s also one of the key compounds making red wine somewhat healthy. Recent research has shown that resveratrol may have some potent aromatase inhibiting qualities… One study found that resveratrol inhibits aromatase enzyme and blocks estrogen inside breast cancer cells. And another found that it was effective at lowering estrogen levels inside the human placental JEG-3 cells. Further studies are needed to validate these claims, but so far resveratrol seems very promising. When supplementing with resveratrol, make sure that it’s derived from grape skins, instead of Japanese knotweed which is estrogenic.

High Estrogen

DIM

DIM (Diindoylmethane) is a compound occurring naturally in crusiferous vegetables. It works through 2 mechanisms… Firstly, it helps the liver to metabolize estrogen. Secondly, it converts strong estrogen derivates into their less potent form. You can get DIM by eating tons of crusiferous vegetables (broccoli, kale, cauliflower, brussel sprouts, etc)… Or if you want a stronger dose of the compound, you can also supplement with DIM extract (make sure to get a product that’s not derived from soy).

Myomin

Myomin is a Chinese herbal mixture, relatively new discovery for me. It contains the following herbs: Aralia dasyphyllia, Cucuma zedoria, Cyperus rotundus, and Smilax glabra Roxb. According to the manufacturers it’s a combination of Chinese herbs known for their aromatase inhibiting effects, designed for both men and women to lower high estrogen. At first I was bit skeptical about the claims, as I had never heard of those herbs before. But then I found few studies and case reports of the supplement more than halving estrogen levels. I was still a bit skeptical, so I checked Amazon’s customer reviews about Myomin, and found out that there was a lot of guys who had increased their testosterone levels and succesfully reduced their high estradiol with Myomin. So it seems like this mix may have some very beneficial effects. And that’s why I’m going to test this brand out as soon as possible.

High Estrogen

Calcium-D-Glucarate

Calcium-D-Glucarate is a fiber found in the “jelly” portion of most dark berries. It works as a β-glucuronidase inhibitor, and has a detoxifying effect on estrogen molecules… In human words this means that Calcium-D-Glucarate binds into already metabolized estrogen molecules and helps them to exit the body via intestines without being reabsorbed through the intestial walls. Unfortunately Calcium-D-Glucarate isn’t that well covered in research, but I managed to dig out a rat study where it reduced estrogen levels by 23% when compared to placebo.

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The Most Powerful Fat burner in Existence; How Lipodrine is Changing the Industry

I love writing articles on new and exciting things that hit the market. Anything that is cutting edge or has a point of difference always pricks up my ears. A few months ago a product came to my attention, not only for the fact that its ads were plastered all over my news feed, but the main company selling it was also one who I regularly write articles for – Universal Supplements. Pretty biased right? Well to be honest my first reaction to its claims were sceptical. I have seen many products come and go that claim to assist in fat loss but when it comes down to the crunch results seem negligible. This product seemed different. It was called Lipodrine.

Lipodrine

 

What makes Lipodrine so Different?

Not to be confused with the American product LipodrEne which contains the illegal inclusion of ephedrine. This is a product produced by the company Growth Labs Australia. An Australian product, that people are going absolutely bonkers for, I had to find out more. I contacted Growth Labs Australia to find out just what Lipodrine’s point of difference was. I must admit I was impressed with the response and even more impressed when I tried the product for myself. But we will get to that.

Lipodrine

So what is it that makes Lipodrine so different? The innovative team at Growth Labs Australia had tapped into some key problems with existing products. There were also some hurdles to overcome with recent changes to laws surrounding supplements and the ingredients used. Firstly GLA (Growth Labs Australia) realised that generally a capsule product is preferred to a powdered product that must be mixed as a drink. This is nothing new, there’s plenty of companies manufacturing capsule products. But there’s an issue with capsules that doesn’t come with powdered products. The issue is SPACE. You simply can’t fit as much into a capsule as you can in a scoop of powder. So how did they get around it? well… They kept the ingredient profile simple. Combine only 5 ingredients. 5 powerful ingredients that interact perfectly with each other. 5 ingredients that could be clinically dosed within a capsule. 5 ingredients that are backed by peer reviewed studies and clinical trials. No pixie dust, no blends of 20 ingredients leaving dosages minuscule. So what are they? they’re listed plain as day on the labels but I thought I’d go through them for you and explain exactly what each one does:

1,3,7-Trimethylxanthine (Caffeine)

1,3,7-Trimethylxanthine is a central nervous system stimulant that reduces fatigue and drowsiness, in addition to improving reaction time, wakefulness, concentration, and motor coordination.

It has also been shown delay or prevent sleep and improves task performance during sleep deprivation. Shift workers who use 1,3,7-Trimethylxanthine make fewer mistakes due to drowsiness.

1,3,7-Trimethylxanthine also has psychoactive effects that promote alertness, attention, and task switching.

It is a proven ergogenic aid in humans. which means it improves athletic performance in aerobic (especially endurance sports) and anaerobic conditions. 1,3,7-Trimethylxanthine also increases basal metabolic rate in adults, which means more fat burned by doing absolutely nothing!

1,3,7-Trimethylxanthine improves muscular strength and power, and may enhance muscular endurance. It also enhances performance on anaerobic tests. Consumption before constant load exercise has been shown in peer reviewed studies to reduce perceived exertion. This Means that supplementing with 1,3,7-Trimethylxanthine makes torturous exercise feel easier, allowing you to train harder for longer!

5-Hydroxytryptophan

5-Hydroxytryptophan is a necessary precursor for the brain to produce more serotonin.

Serotonin is an important chemical and neurotransmitter in the human body. It is believed to help regulate mood and social behavior, appetite and digestion, sleep, memory, and sexual desire and function. It has been shown that taking 5-Hydroxytryptophan orally will speed up serotonin production.

5-Hydroxytryptophan has also been long used off-label to treat obesity (by promoting weight loss).

Lipodrine

N,N-dimethyltyramine

N,N-dimethyltyramine is a nootropic that is effective for both cognitive and athletic enhancement. For anyone trying to lose weight, N,N-dimethyltyramine can boost one’s metabolism while decreasing appetite. For this same reason, bodybuilders take N,N-dimethyltyramine as it promotes fat loss but encourages strength.

It is also commonly used by individuals who are looking to achieve an upper edge within the workplace, as it promotes focus, motivation, and energy levels. These varied effects make this supplement ideal for a wide range of people, who are looking to achieve a wide range of benefits.

Higenamine HCL

Higenamine is a chemical found in several plants including aconite, Annona squamosa, Nandina domestica (sacred bamboo), and others.

In supplements, higenamine is showing amazing results as a pre-workout supplement for improving athletic performance. As an added bonus it has also been shown to be effective for weight loss, cough, asthma, and erectile dysfunction.

Synephrine HCL

Synephrine is a naturally occurring substance known as an alkaloid that’s found in plants. It’s particularly abundant in the bitter orange fruit, which is why it’s often referred to by that name. In Traditional Chinese Medicine, synephrine has been in use for thousands of years, obtained mainly via citrus peels. It’s chemically similar to the ephedrine and pseudoephedrine found in many medications, weight loss and energy supplements.

Accordingly, synephrine impacts the adrenal system of the human body and increases basal metabolic rate, which accounts for up to 70% of your daily caloric expenditure.

If you want to lose fat, you need to burn more energy than you eat. Thus, anything that helps you burn more energy (like synephrine), can help you lose fat faster.

Synephrine is also often referred to as a “stubborn fat burner.” And the great news is there’s a plethora of studies to back it up. The bottom line is most people who supplement with synephrine lose fat faster.

Lipodrine

The Stimulant Issue, New Laws and New Innovations

The only other thing plaguing GLA was a change in supplements laws in Australia. Towards the end of 2017 the government put a ban on the use of all Methylated Alkylamines which were the main class of stimulant used in all fat burners and pre workouts up to that point. They gave energy, drive, focus and a euphoric sensation that users loved. But GLA discovered something they could do with Caffeine. Humble caffeine doesn’t get too many people screaming hallelujah from the rooftops these days. After all it is relatively mild compared to the stimulants previously used… or is it? Caffeine can give great energy drive and focus, but its lacking that euphoric sensation I mentioned earlier. Luckily a compound exists known as 5-HTP (5-Hydroxytryptophan). 5-HTP doesnt give much energy, drive or focus, BUT it allows for the release more serotonin AKA the feel good hormone. Mix Caffeine with 5-HTP and you have a Powerful stimulant that gives energy, drive and focus as well as the euphoric sensation that everybody loves. It’s a knockout punch.

Lipodrine

What Did I Think?

If I was going to write an article on this stuff I thought I’d better give it a go. After all who doesn’t want to lose a couple extra kgs?

Initial thoughts… “This stuff is strong.” For probably the first week I felt like I had downed 3 energy drinks and two strong coffees about 20 mins after consuming. I also felt a little flushed in the face, a kind of warm sensation. Although it was strong I pressed on. I stepped on the scales at the end of week 1 with anticipation. I hadn’t changed anything other than taking Lipodrine. I was down 900g which was great but I guess I hoped for a miracle overnight.

Week 2 was the week things really got exciting. I decided to try and give my Lipodrine its best shot of working. I’m generally pretty active anyway but I decided to also cut out soft drink. I don’t have a lot, maybe 3 cans a week but I cut it out anyway. The side effects in week 2 were nowhere near as bad as week one. In fact I really started to enjoy the energy I felt and I was far less flushed. Once again I stepped on the scales… Another 1.3kg down! this meant that in 2 weeks I had lost over 2 kg’s! I was over the moon!

I’m currently nearing the end of week 3 as I write this article and I have to say I’m impressed. I can physically see a change in my body and I feel the number is going to be just as exciting as week 2. I guess you could say I went from a sceptic to a preacher. Lipodrine is by far the best weight loss supplement I’ve ever tried. Id encourage anyone who is struggling to lose weight or has hit a plateau to give it a try. What have you got to lose?

Lipodrine

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Calories from Alcohol

calories from alcohol

That occasional drink that many of us enjoy may seem harmless enough, but do you know how much calories you’re consuming, or how the alcohol may be hindering your weight loss goals? If you don’t know the answer to these questions read on.

calories from alcohol

Alcohol and weight gain

Everything we put into our mouths whether to eat or drink (except for water) contains calories and alcohol is no exception to the rule. In fact alcohol is very high in calories at 7calories per gram of alcohol; this is almost as many calories as pure fat!

Alcohol has absolutely no nutritional value, can cause sugar and fat cravings and can promote weight gain. when we drink alcohol our bodies will process it first, that is before fats, carbs and protein, this is because our bodies simply cannot store alcohol, so to get rid of it the body will use it as energy this actually hinders our bodies ability to burn fat as our bodies will store our normal sources of energy (carbs and protein) protein and carbs as fat and use the alcohol instead.

calories from alcohol

How many calories?

To effectively loss weight we need to be consuming 250-500calories less per day. We are told that we should limit our drinking to 1-2 glasses of alcohol per day, but this amount can seriously hinder our weight loss plans and actually cause us to pack on extra kilos.

This table will show you the amount of calories in a serve of alcohol and how many minutes of running it will take to burn these calories off.

Alcoholic DrinkServingCalories per serveAlcohol per serveTime running
Beer375ml154cal18.8g13minutes
Light Beer375ml94cal8.3g9 minutes
Low-Carb Beer375ml110cal18g10minutes
White Wine200ml glass189cal18.3g18minutes
Red Wine200ml glass133cal18.3g12minutes
Spirits1 shot (30mls)60cal12g6minutes
     
WaterAny000

So as you can see you will need to spend 13minutes running to burn off one glass of beer. Think it doesn’t seem bad? Well do you actually go out running? And how many serves are you having? Most of the time people don’t stop at one drink and there is where we start to run into trouble. If you drink a whole 6 pack of beer your looking at 925caloires consumed and 1hr and 18mins of running to burn it off. Keep in mind that this is ON TOP of your daily calorie intake and exercise schedule.

calories from alcohol

What should I drink?

Ideally we wouldn’t drink alcohol at all, but this approach is not for everyone. If you do enjoy kicking back and having a couple of drinks then there are some simple tips to help your reduce the overall calorie intake.

  • Drink low calorie alcoholic beverages- there are companies out there that make low calorie versions of drinks. These are usually called “light” or “low calorie” and will result in a much smaller beer belly.
  • Choose soda water, fresh juice or low calorie drinks to use as your mixers if you like your spirits.
  • Drink water in between every alcoholic drink will reduce your total calorie intake and reduce the amount of alcohol you’re drinking, meaning less of a headache in the morning.

calories from alcohol

Conclusion

So now you know the answers! Alcohol is full of calories, promotes weight gain and is nutritionally worthless, not to mention toxic. You don’t have to be dieting to watch your calorie intake, start now and you may not have to diet in the future!

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Obesity and Weight Lifting, Is It Safe?

If you are obese you may begin to feel helpless, as if nothing will shed those extra kilos that have piled up. Dieting is hard, cardio is hard, weights are hard and you may begin to wonder if it’s even safe to perform these exercises with the amount of strain it seems to put on your body.

Actually weight training is not only safe it is very beneficial for anyone who may be obese. This article explains why.

obesity weight lifting safe

Safety first

If you are new to training with weights it may be best to consult with a trainer so they can keep a watchful eye on you, give you advice and prevent any injuries that could occur. It always a good idea to start of slow, especially when your body isn’t used to strenuous activity. But be assured that in a gym environment you are pretty safe and there are many experienced trainers and lifters that can help you if you have any issues.

Before starting any new training exercises it is also good to consult with your DR, they can give you the best advice on limitations and a pace to start at.

obesity weight lifting safe

Lose fat not muscle

When many of us think about losing weight we immediately assume diet and cardio is the key, but actually diet and weight training will activate your metabolism faster than cardio alone and will help your body to loose fat rather than muscle and bone. When we start a diet and cardio plan only about 60-75% of weight that we lose is actually fat, the rest is muscle and bone. This is where weight training becomes very important. Weight training can help to preserve muscle and bone so that 85% of what you lose is actually fat!

A key component to our slowing metabolisms is muscle wasting, which can begin from as early as our 20’s.  This means that the stronger our muscles are the faster we can actually burn calories. Weight training will also keep our metabolisms high for at least 12hours post training which burns further calories.

obesity weight lifting safe

Lower your risk

People who are obese either have or are at high risk for various diseases and health conditions that can be greatly lowered with weight loss. Cardiovascular disease, diabetes, certain cancers, high blood pressure, high cholesterol, sleep apnoea and asthma are among some of the issues that can arise with obesity. The safest way for an obese person to lose weight is through healthy eating and weight training. When an obese person starts to lose weight they will notice symptoms that they may have had before start to diminish as will their risk of the about health issues. Weight training will also prevent us from falling victim to injury, we not only grow stronger muscles with lifting, we also grow stronger bones.

obesity weight lifting safe

What about cardio?

Cardio involves a lot of high impact activity such as running, jogging, jumping and skipping. These exercises can cause injury to an obese person, especially in the knees and ankles. However cardio is good for your heart, lungs and can help with weight loss and therefore is still beneficial for an obese person. For an obese person low impact activities are best, try using an elliptical machine or even swimming.

obesity weight lifting safe

So lift!

With the benefits of weight loss, better physical appearance and lowered risk of disease, weight training is an excellent choice for obese people who are ready to start their weight loss journey.

It will be tough, it takes time but if you’re ready to put in the hard yards then getting to a safe and healthy weight is possible.