If I see an article on the Internet or in paper publication worth reading, I take notes of the gist of the article and secure its reference.
In his article, Miyaki expounded on the downside of cardio and why traditional cardio is poor for fat loss. Strength training, high-intensity interval training (HIIT), and anaerobic-based circuit training are much better options than long-distance running or plodding away on a treadmill for an hour. Unless you have had your head buried in the ground like an ostrich, you should by now have figured out high-effort interval training is a spectacular exercise option. Brief repeated sessions of high-intensity interval exercise garner changes that are elicited by traditional endurance training. Most studies use prolonged exercise involvement; however, but this 2009 study published in Applied Physiology, Nutrition, and Metabolism showed a small dose of intense interval exercise - equivalent to two-minutes of all-out cycling - was sufficient to improve gains. Authority Nutrition put together a great set of facts explaining how the war against saturated fat has to be one of the largest misconceptions in the annals of human nutrition. Over the years that humans have reduced the intake of animal fat and cholesterol, numerous diseases have increased. Over the past few decades, studies conclusively showed the culprit of heart disease is neither saturated fat nor dietary cholesterol.
The low-fat recommendations were based on specious studies that have been thoroughly proven wrong. Many large studies have concluded low-fat diets do not cause weight loss and have a negligible effect on long-term cardiovascular disease. When saturated fat began getting a bad rap relative to heart disease, high-fat dairy products such as butter were considered evil.


So there you have it - some solid science-based advice and research for you to sit down and spend some time with.
That being said, the more active you are, the more carbohydrates you will need, so it becomes an individual focus.  As with any effective weight-loss plan, a combination of fitness and nutrition is key to success, to get that plan started here are 7 surefire strategies for you to be able to.
Carbohydrates found in fruits, vegetables, legumes and whole grains should be the primary source of this macronutrient in your diet.  These carbs are digested and absorbed slowly, leaving them optimal choices for effective weight loss and overall health. These include crackers, cookies and nearly everything that is packaged at the supermarket.  These should be regulated if not eliminated from your diet, as they contain added sugars that elevate blood sugar causing insulin resistance = weight gain. The 2005 USDA Food Pyramid recommends you should be consuming 4 servings of grains and 5 servings of both fruits and vegetables.  The easiest way to make this happen is to include at least one Superfood in each of your 5-7 meals (you should be eating every 3-4 hours, so depending on how long you are awake during the day = meals to be eaten).
Combining these two macronutrients will slow the absorption down, allowing you to feel full longer.  Try eggs (protein) and whole grain bread, apple and peanut butter or a serving of chicken with a sweet-potato for example.
In a nut shell, remember that carbohydrates are an every day necessity, apply the strategies above and see how quickly your body reacts to being nourished with the correct amount, timing and type of carbohydrates.
Sarah is a Certified Personal Trainer and Certified Sports Nutritionist passionate about working with clients and athletes to reach their optimum healthy lifestyle. Sarah is always taking on new clients who are looking to get in the best shape of their lives and to make a change in their nutrition. The key is to elevate your resting metabolic rate (via anaerobic work) to promote better post-workout fat burning and muscle building.
Over-the-top aerobic exercise coupled with a large reduction of calories consumed leads to decreased muscle tissue (the muscle gets used as energy) and the tendency to store more body fat as a survival mechanism. As little as six sessions of HIIT performed over two weeks - a total of fifteen minutes of all-out effort - increased maximal activity of the cell factory (mitochondria) and improved performance during tasks that previously relied on aerobic energy activation.


The obesity epidemic started at almost the exact same time these low-fat guidelines were revealed. Women who ate a high-fat and low-carbohydrate diet until satiated actually lost twice as much weight as compared to those who ate a restricted low-fat diet. Ironically, like with other nutrition beliefs, it turns out saturated fat is undamaging and trans fat is more dangerous. She is a health and fitness enthusiast who loves inspiring others to improve their everyday living through proper workouts and nutrition. I’m hopeful they give you a greater insight to facilitate better training and nutrition. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.
Her specialties are strength training, athletic conditioning, weight loss and corrective exercise. She believes that taking care of your overall health is the key to a happy and enjoyable life. Sarah currently plays for the Santa Monica Women's Rugby Club, practices yoga, loves lifting weights, hiking and exploring new healthy recipes in the kitchen.



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