How to significantly lower body fat percentage,healthy evening snacks for weight loss indian way,healthy low fat oatmeal cookies recipes,how fast do u lose weight by not eating lethargic - New On 2016

29.11.2014
So youy#39;ve got high triglycerides and want to find out how to lower triglycerides, What are triglycerides and how can you lower them naturally? Whether you're a complete newbie or seasoned pro in the gym, think back to your very first time. If you're still relying exclusively on straight, traditional sets as your only workout technique (e.g. Beyond the physiological perks, excitement and variety are key factors to any grade of sustained success. Osterberg KL, Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. An anabolic state is a favorable condition in the body created by a combination of optimized training, nutrition and rest that leads to increased lean muscle mass and fat loss. There’s really no set rule, and it depends on individual ability, but in my experience (and with my own training) about 60-70% of the weight is normal. Did you hear about the study showing a low-fat diet in later life and following such a regimen for nearly a decade DOES NOT have a significant impact on reducing the overall risk of breast cancer, colorectal cancer or heart disease? My point is, how confusing…sorry, absolutely frustrating it must be for you to have the rules changed every 5 minutes.
Remember, how after 10 years of being told how good margarine is for us, we find out it can be extremely harmful due to the trans fats?
Anyway, with this in mind, I thought, we’d look at some general tips to try and help you avoid some of the frustration and confusion, that stems from the changing nature of research findings.
If so, keep reading my blogs, because as you’re aware, most are based on the eternal science of Ayurveda (Maharishi Ayurveda).
I usually get a lot of blank stares when I share my thoughts on the  facts about saturated fat. Oh yeah, I forgot to mention, the three foods I consume on a daily basis are virgin coconut oil, beef (grass fed), and organic free range eggs. I was surprised to see that Men’s Health (a very mainstream magazine) had my back on this topic. What’s interesting to note is that several other more recent studies have been completed but they also have been flawed and have failed to properly link saturated fat intake to heart disease.
Many times these studies have wrongfully allowed the consumption of artificial trans fats with saturated fat when completing the research. There are numerous tribes in Africa where the members have low body fat levels, some of the lowest levels of cholesterol ever measured, and no cases of heart disease or diabetes. Many pacific island countries have diets very high in saturated fats from tropical fats such as coconut, cocoa, and palm. And lets not forget about cholesterol…yes, saturated fat can increase your LDL cholesterol (bad), but it actually increases your HDL cholesterol (good) even more. Lauric acid – shown to increase HDL cholesterol in the same, if not higher amount, than LDL cholesterol. Palmitic acid – shown to increase HDL cholesterol in the same, if not higher amount, than LDL cholesterol. So If The Facts About Saturated Fat Show It Doesn’t Cause Heart Disease…What Does?
Excessive sugar consumption from foods high in high fructose corn syrup as well as refined carbs such as white bread and highly processed, low fiber cereals, etc. Refined oils – corn oil, cottonseed oil, soy oil, and other heavily refined vegetable oils. Here’s why the amount of carbs you eat may be the more important factor as to how much fat you have in your bloodstream. Simply, reducing carbs helps keep insulin levels low, thus lowering your internal production of fat, and allows the dietary fat you do eat to be burned for energy. I hope this article opened your eyes that there is no scientific research that concludes natural sources of saturated fat shouldn’t be a part of your healthy diet. Comment below if you agree or disagree with any of the discussed facts about saturated fat. Eat more omega 3 If you have high triglycerides levels, herey#39;s how to lower triglycerides naturally, Lowering triglycerides is essential to heart health. You can only barbell squat yourself into the ground so often before insane boredom and muscle adaptation set in.
ALWAYS continue to push yourself and increase the weight as each exercise becomes too easy — it’s the only way to continuously improve your strength, build muscle, and sustain progress.
With your chest puffed out, abs tight, and lower back pinched, use your shoulders and powerfully swing the kettlebell upwards until it’s at face height. Alternatively, cross your arms, rest the bar on your shoulders, and hold it in place with your hands.
Make sure that you keep your center of gravity on the back half of your feet and resist the pull to hunch forward. While maintaing strong posture and a flat back, ascend up the start.
For interest sake, a low to moderate fat intake is generally best for most people. In reality though, different people (body types if you like), should have different intakes of fat. I’m talking here about a prevention-focused, lifelong health approach, not a system for treating you in life threatening situations. However, there are three foods high in saturated fats that I eat almost every day that shocks a lot of people. But before you call me crazy, just hear me out why saturated fat is not the cause of heart disease and in some cases can actually be healthy for you.
The study only used data from a small portion of all the available countries (6 countries) rather than using the data covering all available countries (a total of 22 countries).
The study was also poorly controlled as it just focused on saturated fat as a factor in causing heart disease. The American Heart Association and the media began promoting it…and the rest is history.
We all know the overwhelming evidence that points to artificial trans fats being the real cause of heart disease. And guess what…they consume 5 times the average amount of saturated fat compared to their overweight American counterparts.
Despite having diets high in saturated fat, most islanders are lean with heart disease being almost non-existant.
Studies continually show that this type of saturated fat has no effect on cholesterol levels or negative impacts relating to heart disease. These cause inflammation in the body (which is the real cause of heart disease) due to the unbalanced ratio of Omega 6s to Omega 3s. I have to bite my tongue when I hear a lot of what the mainstream media (or should we really say the food manufacturing business) portray as healthy. And this diet to lower Low Triglyceride Diet, divider, Food, divider, Lower Naturally, divider, Reduce, Studies show that fish oil can significantly lower your triglyceride (fat) levels. Given most people’s short attention spans and semi-ADD, it creates an insatiable thirst for variety — in the context of fitness, that HAS to be executed without sacrificing exercise caliber, effectiveness, or intensity. There are plenty of cultures, where sickness is relatively uncommon and people stay healthy until their deaths…of natural causes!! To be honest, it doesn’t surprise me that most people perceive these foods as being unhealthy.
The problem with this diet is it didn’t separate the natural sources of saturated fat from the processed sources.


The highly researched article downplayed the poor and uncontrolled research completed 50 years ago that continues to be the foundation of why people still belief saturated fat is the cause of clogged arteries and heart disease. It didn’t factor in or measure other important variables such as exercise frequency, smoking, stress, sugar intake, or other lifestyle factors.
There is a major difference in how the body processes unnatural artificially created trans fats compared to the natural saturated fats that humans have been eating since the beginning of time.
This study also followed the Islanders as they began eating a more mainstream diet full of processed foods.
Remember, it’s believed that LDL cholesterol lays the plaque in your artery walls where HDL cholesterol removes it.
In fact, your liver actually breaks stearic acid down into a monounsaturated fat called oleic acid.
Processed meats are unhealthy due to the unbalanced ratio of omega 6 to omega 3s, the high amounts of sodium, nitrites, and nitrates.
In fact, the article covered how new research is now showing saturated fat may actually be good for you. Keys found that the USA consumed the most fat and had the highest rate of deaths from heart disease. It’s not hard to realize that these other factors can increase risk of heart disease.
Similar to the African tribes people, the Islanders also experienced an increase in heart disease risk factors when they began eating a western diet.
So once again, if you increase both, you’re actually reducing the PROPORTION of bad cholesterol in the blood.
This will help your body use the carbohydrates you consume for energy rather than being converted to fat. How to lower high triglycerides naturally without drugs with low-sugar diet, How to Reduce Triglycerides Naturally. Japan consumed the lowest amount of fat and had the lowest rate of deaths from heart disease. So maybe Americans do eat more fat than the Japanese, but they may also eat more refined sugar and watch more TV (i.e. Regardless if you’re eating fat or carbs, you will gain fat and increase your risk of heart disease if you consistently eat more calories than you burn.
Guess what happened…the modern diet caused an increase in risk factors associated with heart disease such as cholesterol. Cholesterol typically is the most common risk factor associated with heart disease, however triglycerides may be just as important. Standardized criteria were used to determine the prevalence of metabolic syndrome and its individual components among the examined men and women.
The interesting thing is, many other researchers questioned his assertions and when they included all 22 countries in the study, they found that there were no links between saturated fat consumption and heart disease. For example, the death rate from heart disease in Finland was 24 times higher than in Mexico even though fat consumption was the same (this stat was left out of Keys original research). INTRODUCTIONMetabolic syndrome (MS) presents the cluster of risk factors for atherosclerotic cardiovascular disease and type 2 diabetes mellitus, the major causes of mortality in industrialized countries [1-4].
These risk factors include raised blood pressure, dyslipidemia (raised triglycerides and lowered high-density lipoprotein cholesterol), raised fasting glucose and central obesity [4].Insulin resistance has been proposed as the key linking factor for the MS disease.
The combination of insulin resistance and compensatory hyperinsulinemia increases the likelihood that an individual will be hypertensive, and have a dyslipidemia characterized by a high plasma triglyceride and low high-density lipoprotein cholesterol concentration. These changes increase risk of cardiovascular disease, and in 1988, this cluster of related abnormalities was designated as comprising a syndrome (X). Several other clinical syndromes are now known to be associated with insulin resistance and compensatory hyperinsulinemia. For example, polycystic ovary syndrome appears to be secondary to insulin resistance and compensatory hyperinsulinemia.
However, there is evidence amassing that a neurohormonal mechanism, including an endocrine role for adipocytes, also plays a fundamental role [9]. There are data suggesting that hyperleptinemia rather than, or synergistically with hyperinsulinemia, may play some role in the genesis of the MS.
More recently, other potential players in the etiology of the MS have been suggested including endothelial dysfunction and acetylation-stimulating protein [10].Two of the proposed systems of MS criteria are actively used today.
The first one was developed by experts of the International Diabetes Federation (IDF) [11], and the second one was developed by experts of the National Cholesterol Education Program Adult Treatment Panel III (NCEP-ATP III) [12]. The key difference of these systems of MS indices are the boundary values of such a criterion as abdominal obesity (AO) and the condition of its presence as an obligatory MS component in the system of IDF criteria. Comparative studies of MS prevalence depending on the applied criteria were conducted, and, taking into account that the boundary values of waist circumference for the identification of abdominal obesity presented as IDF criteria are lower than those presented as NCEP-ATP III criteria, MS incidence rates were higher in the first case [13-16]. In 2009, unified MS criteria representing the outcome of a meeting between several major organizations were published [4]. It was agreed, that there should not be an obligatory component, and a single set of cut points would be used for all components except waist circumference.
This is due to variability of waist circumference in several different populations and ethnic groups [4].The regional body fat distribution is a significant risk factor for developing type 2 diabetes mellitus and hypertension. The ratio of waist circumference to hip circumference (waist-to-hip ratio, WHR) [17,18] is one of the indices characterizing body fat distribution.
WHR value is of great interest for obesity specialists since the use of this index allows us to divide obese individuals into groups with upper (android) and lower (gynoid) types of body fat distribution.
The distinction between individuals with the android and the gynoid types of obesity by calculating the brachio-femoral adipo-muscular ratio was proposed Vague J. Then it was suggested to distinguish the central and peripheral obesity or upper and lower obesity based on WHR [20,21]. In recent years, the dual-energy X-ray absorptiometry and computed tomography scans were used to identify the regional fat distribution [22,23]; however, these are expensive methods that are not suitable for mass screening. The method, which lends itself easily to largescale screening studies, involves the determination of the WHR.
As comparative studies show, it is the WHR, rather than the body mass index or waist circumference, that is the most useful measure of obesity to use for identifying individuals with cardiovascular disease risk factors [24-26].The upper type of fat distribution is associated with intra-abdominal visceral fat accumulation, which plays an important role in the development of diabetes, lipid disorder, hypertension and atherosclerosis [27]. Visceral fat cells have a much greater metabolic activity as compared to subcutaneous fat cells. Visceral adipose tissue and its adipose-tissue resident macrophages produce more proinflammatory cytokines like tumor necrosis factor-alpha and interleukin-6 and less adiponectin. These cytokines changes induce insulin resistance and play a major role in the pathogenesis of endothelial dysfunction and subsequent atherosclerosis [30]. Accumulation of visceral fat at abdominal obesity substantiates its role as one of the main MS components [31,32].At the lower type of fat distribution accompanied by its accumulation in the gluteofemoral area, subcutaneous fat far outweighs the metabolic disorders associated with abdominal obesity [30,33,34].
Therefore, upper and lower types of fat distribution should be associated with different degrees of the risk of cardiovascular and metabolic disorders. The association of high risk of their development with upper type of body fat distribution was convincingly demonstrated [27-31]. However, the degree of association of lower type of fat distribution in women with cardiovascular and metabolic disorders is not well known. It is important because the frequency of lower type fat distribution reaches 40% - 50% in women of reproductive age who are overweight and have primary obesity [35].In the study of gender-specific peculiarities of obesity, men are almost entirely classified under the group with upper type of fat distribution [36], though the practice of obesity correction indicates that it is not quite correct. The prevalence of lower type of fat distribution in obese men is practically not discussed in literature. Comparative studies of fat distribution types association with MS apply only to women [37].


Hence, the purpose of the study was to determine the prevalence of MS as a cluster of risk factors for atherosclerotic cardiovascular disease and type 2 diabetes mellitus and its individual components in groups of men and women with primary obesity having different types of fat distribution.2.
The exclusion criteria were morbid and neuroendocrine obesity, diabetes mellitus 1 and 2 types, acute heart and pulmonary diseases, malignancy, acute infections and inflammatory diseases. The work was conducted at the Clinical Research and Practical Center of Correction of Endocrine and Metabolic Disorders. Instrumentation and Measures Anthropometric measurements including height, body weight, waist and hip circumferences were obtained using standardized procedures.
Body weight was measured using medical balance to the nearest 100 gm, height with the help of stadiometer to the nearest 5 mm. Waist circumference (cm) and hip circumference (cm) were determined using measuring tape to the nearest 5 mm as described in the WHO Guidance (2008) [38].
The concentration of lowered high-density lipoprotein cholesterol (HDL-C) in blood serum was assayed with the enzymatic colorimetric peroxidase (POD) method and the concentration of triglycerides in blood serum was assayed with the enzymatic colorimetric test using analyzer “Konelab 30i” Thermo Electron Corporation, Finland.
Metabolic Syndrome Standardized criteria were used to determine the prevalence of MS and its individual components among the examined men and women [4]. The values of waist circumference ? 102 cm for men and ?88 cm for women were used to diagnose abdominal obesity. Statistical AnalysisStatistical data processing was performed using the Statistica 6.0 program (StatSoft, USA). In Tables 2 and 4, the results are presented as incidence in %, the comparative analysis was performed using the Pearson’s c2 test (for two groups with Yates correction). In the text, Tables 1 and 3, the results are presented as mean indicator values and the standard deviation (M ± SD); the comparative analysis was performed using the Mann-Whitney test for paired comparisons. The coefficient of variation was calculated in % as the ratio of the standard deviation to the mean value multiplied by 100. The minimum probability of the null hypothesis validity was accepted at the 5% significance level (р 3. RESULTSTable 1 presents the results of measuring the anthropometric and metabolic indices of the examined men and women with alimentary-constitutional obesity depending on the gender.
Hypertriglyceridemia and hypertension ranked second in men, and hypertension ranked second in women with approximately equal prevalence. Low level of HDL cholesterol ranked third in both men and women, followed by hypertriglyceridemia in women due to its decreasing prevalence. Mean values of height, weight and body mass index of both men and women did not differ between groups with lower and upper types of fat distribution. Statistically significant differences were found in the values of waist circumference and WHR for individuals of the same gender with different types of fat distribution, and the rise of WHR value was due mainly to the increased waist circumference. The blood triglyceride and glucose levels were lower and HDL-C levels were higher in women with both upper and lower types of fat distribution as compared to men with the same type of fat distribution, and systolic blood pressure was lower only at upper type of fat distribution in women as compared to men.Table 4 presents the results of analyzing the frequency of metabolic syndrome and its individual components in both men and women depending on the type of body fat distribution. DISCUSSIONThere are no strict criteria to identify upper and lower types of fat distribution in men and women based on the WHR value. The prevalence of upper type of fat distribution in obese women was slightly higher than that of lower one. In obese men, the prevalence of upper type was much higher than that of lower type of fat distribution, but, nevertheless, the number of men with lower type of distribution constituted approximately 20%.Table 4.
Metabolic syndrome and its components frequency in obese male and female with upper or lower types of body fat distribution.The WHO report [38] showed that an increase in waist circumference and WHR is associated with increased disease risk, and this association is evident in diverse populations.
Due to the relative ease of obtaining waist circumference, its use is favoured over waist-hip ratio. Waist circumference and WHR (as measures of abdominal obesity) were correlated with BMI, but the level of association varied, suggesting that these measures may provide different information and thus may not be interchangeable. Our results are consistent with this opinion.It is difficult to divide the examined patients with obesity into groups based on the values of waist circumference because this characteristic is very variable, and the variability is not only ethnic or population [4], but also individual as indicated by our results on the coefficients of variation for the examined obese men and women. At the same time, WHR has a significantly smaller individual variability, and, most importantly, it allows us to distinguish obese male and female groups with low risk of atherosclerotic cardiovascular disease and type 2 diabetes mellitus.
It should be noted that both men and women in the groups with lower type of fat distribution were missing such a component of metabolic syndrome as hyperglycemia i.e. The examined obese men and women in the groups with upper type of body fat distribution had also significantly higher levels of serum triglycerides and a larger waist circumference than those with lower type of fat distribution. Therefore, the measurement of WHR may be a simpler and less expensive screening tool to identify individuals at risk of developing insulin resistance and metabolic syndrome in clinical practice.The observed gender differences in the frequency of lower type of fat distribution between obese men and women may be associated with a larger amount of fat in the gluteofemoral area of women and a smaller amount of fat in the abdominal area of women as compared to men [40-42]. Differences in fat amount and topography, in turn, may be caused by different effects of female and male sex hormones on adipose tissue [43] and by genetic factors [44].The accumulation of fat in abdominal region is connected with increase in size of intra-abdominal visceral adipose tissue, which is able to cause impaired glucose metabolism, lipid disorders and hypertension [29]. Visceral adipose tissue is a highly active endocrine organ and produces of so-called adipokines, which induce insulin resistance and play a major role in the pathogenesis of endothelial dysfunction and subsequent atherosclerosis [28,30].
At the same time plasma level of adiponectin, which protects against the development of diabetes mellitus, hypertension, inflammation and atherosclerotic vascular diseases, decreased in individuals with visceral fat accumulation.
Hypoadiponectinemia caused by visceral fat accumulation might be one of the major causes of metabolic syndrome [27,29]. Therefore, visceral fat accumulation is a major correlate of a cluster of diabetogenic, atherogenic, prothrombotic and proinflammatory metabolic abnormalities referred to as the metabolic syndrome [32]. More expressed metabolic disorders in men and women with upper type of body fat distribution are connected just with visceral fat accumulation compared with lower type of fat distribution persons.Waist circumference as well as WHR in men with upper and lower types of fat distribution was greatly higher in comparison with women of according fat distribution.
One can be explained, that more metabolic disorders accumulation is connected just with larger visceral fat stocks in men compared with women independently from type of fat distribution.
At the same time it is necessary to note, that blood pressure systolic both with diastolic one were increased in men compared with women of upper type of fat distribution. However, it has been noted, that there is no gender difference of arterial pressure level in men and women with lower type of fat distribution. We can supposed, that the reason is relatively larger amount of subcutaneous fat in such men because it negatively correlates with atherogenic metabolic risk factors [30]. It was shown that an increased visceral adipose mass is clearly linked to insulin resistance syndrome and increased vascular risk, but the ratio of visceral to subcutaneous fat is a better correlate of insulin resistance.
In this regard the utility of waist-to-hip ratio as a risk factor illustrates this principle and suggests that gynoid obesity may somehow be protective [45].Fat depots from different areas of the body display distinct structural and functional properties and play disparate roles in pathology [46]. We have previously determined that in women with upper and lower types of fat distribution, changes in the values of indices characterizing the activity of carbohydrate and fat metabolism in stress tests such as oral glucose tolerance test and nutritional restriction test were multidirectional [47,48].
At the lower type of fat distribution, the preferential substrate of energy metabolism in obese women was glucose, and lipids were less involved in energy metabolism and accumulated in subcutaneous fat. At the upper type of fat distribution, free fatty acids became the preferential substrate for energy metabolism in obese women, which, in turn, contributed to the development of insulin resistance.5. CONCLUSIONThe carried out research showed that lower type of fat distribution can be identified by measuring the WHR value not only in women but also in men with obesity. Upper and lower types of fat distribution are associated with a varying risk of developing MS in both men and women with obesity. It should be noted that lower type of fat distribution in both gender persons also increases the risk of developing MS, although to a much lesser extent than upper type of fat distribution.
This is due to the fact, that different types of fat distribution involve different pathogenetic mechanisms of obesity, which determine the risk of developing MS as well as cardiovascular diseases and type 2 diabetes mellitus that are associated with obesity.



Diet plan and exercise to lose weight fast xls
Exercise and diet plan to lose weight in 6 weeks old
Diet plan to gain muscle pdf
Healthy meals for one nz


Comments to «How to significantly lower body fat percentage»

  1. TT writes:
    Best sources of vegetable closes completely, I will nonetheless.
  2. Diams writes:
    Brown rice, bran was convinced.