fat loss

Best Types of Exercise for Losing Fat

So you walk into the gym, hop on the elliptical and start pedaling away for the next hour. You put your headphones in and try to forget about the fact that you are even exercising in the first place with your face in your phone watching Netflix. You assume that just being at the gym and doing cardio is what will help you lose those stubborn 10 lbs, but you’re wrong.

Doing the same cardio in the gym day after day is going to eventually cause you to stop losing weight. This is because of adaptation; which means over time the body gets used to the stress you are putting on it and starts to adapt and change. This adaptation is what will cause your weight loss to stall, but there are ways to get around it…change your routine! Here are a few different types of exercise that are great for losing body fat!

Resistance Training

Resistance training is the best type of exercise for burning body fat and changing your physique. This is because it allows you to build muscle. Building muscle not only burns fat, during the moderate intensity exercise, but also allows you to burn more calories at rest. Muscle is a lot harder to innervate than fat, so it takes more energy for the body to function. This extra energy comes in the form of calories and therefore burning more at rest! Not to mention resistance training is going to help give you a “toned” look you might be wanting to achieve.

HIIT

High intensity interval training is a great way to burn calories, in a short amount of time! Interval training is an intense bout of exercise followed by a longer rest period to allow you ro recover before doing it again. HIIT sessions should only last 5-12 minutes, but should be extremely intense! This can be done in the form of plyometrics, biking, sprinting etc. High intensity training allows you to burn a lot of calories during the session because of the heart rate intervals, but it also helps you burn calories all day. This is because it raises your EPOC (excess post-exercise oxygen consumption) which means your body is in “recovery” all day trying to get your body back to its resting rate. So it’s a win – win…short duration with HUGE benefits!

Both of these exercise techniques should be added into your training routine on a daily basis if fat loss is your goal. They have amazing benefits not only for losing fat, but also for overall health. HIIT helps with heart health and blood circulation and resistance training helps you build muscle which helps with daily activities. Exercise is a tool that should regularly be changed up, not only for adaptation but also for sanity. Doing the same thing over and over again gets boring and may cause you to lose interest in exercise, so keep things interesting!

Amazing Health Benefits of a Stationary Bike

Have you ever felt the need to strengthen your lower body or felt like having an equipment that could take care of your fitness needs even when you were feeling lazy in the gym? If your answer is yes, then there is an exercise machine to answer these questions for you – spin bike!

Almost all gyms have a spin bike in them and it looks like a usual exercise bike, which is a stationary cycle that comes with a saddle, pedals, handlebars and a display monitor that shows your heart rate, calories burnt, speed and other details. Apart from this, spin bikes have amazing health benefits which we will share with you in this article.

Great For Cardio Workout

Cardio does not mean just running on the treadmill, sometimes you do need a change. If you do the same exercise daily, your body will become immune to it and it will start having less effect on your metabolism. Cycling on a spin bike can be a great option for your cardio workout as it has great cardiovascular benefits and helps to strengthen your heart and respiratory system without going overboard with it.

Increases Strength in Lower Body

Cycling mostly focuses on strengthening the muscles within your lower body. You can choose to increase or decrease the resistance level depending on your level of comfort. This will help in effectively strengthening and training the lower body. When you start cycling on a spin bike on a regular basis, it will help you in burning fats and exerting your muscles easily. Cycling leads to constant expansion and contraction of your muscles and helps to build the muscles in your lower body.

Lose Weight Faster

Everyone wants to lose weight these days to look fit and reduce their love handles. Cycling on a spin bike will help you in toning down the excess fats in your body and burn the large number of calories. It also helps to strengthen and build your muscles. All you need to do is regularly cycle on a spin bike for close to 20-30 minutes daily, and maintain the consistency.

4.  Improves motion of joints

Cycling on a spin bike helps to improve your joint mobility especially in areas of your knees, ankles, and hips. Everytime you paddle, these joints rotate and helps to strengthen the mobility in the long run.

5. Toned lower body

You might have seen how toned and beautiful the legs and butt of a cyclist are. If you cycle regularly, it will affect the areas of your quads, calves and glutes and help you in sculpting them to shape. Cycling helps to tone down the muscles of your lower body, primarily focusing on your inner thighs, hamstrings, calves, shins and glute muscles.

6. Energy booster

Spin bikes are also called mood lifters. They help in improving the user’s mood and also boosts their level of energy to a considerable extent. It also helps one in reducing stress. You can cycle on a spin bike even when you are watching your favourite show on TV or talking to someone. It further improves the user’s mental health.

Cycling on a stationary bike such as a spin bike not only helps you to loss weight and strengthen your muscles but overall improves your health. Research says that those who cycle regularly, tend to live two years longer than a non-biker and also suffer from 15% less chronic illness. Apart from improving your cardiovascular health, it also helps in improving your overall internal health.


Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Losing Weight and Feeling Full Isn’t a Myth!

When it comes to losing weight, there are lots of myths that exist, some which have been called out on this very blog. You see, the industry wants to sell as many units as possible, and they need to sell the ultimate pipe dream to do it. Don’t you know it, we then eat it up like a midnight snack after a heavy drinking session. Still, that doesn’t mean that every weight loss tactic that seems too good to be true is a lie. Yep, there are some that are truthful, like losing weight without feeling hungry.

If you’re looking to lose weight, you need to satiate your hunger to take on fewer calories. Here are the tips that will help you hit this goal. Just you wait: the weight will start to fall off your body!

Eat Breakfast

Is the reason you like to snack in the first place because you miss meals? For most people, breakfast isn’t a staple meal that they consume on a daily basis. Sure, you might think about it on a weekend when you have all the time in the world. But, during the week when there is no time to spare, breakfast isn’t even a consideration. The bad news is that you’re more likely to put on weight if you miss the most important meal of the day. Eating a bowl of cereal or munching on a piece of toast has advantages from starting your metabolism to filling your stomach. Breakfast might seem insignificant, but it sets you up for the rest of the day.

Replace Junk Food Snacks

Everyone loves to snack. After all, there can be a long time between feeling hungry and your next meal, so it makes sense to appease your stomach. Anything else is just masochistic! The problem with snacking, however, is the food that the average person consumes as nibbles tend to be unhealthy. You know, like chocolate and cakes instead of fruit and vegetable snacks. Although it might taste good, it won’t help you lose weight. In fact, you will probably start to put on more timber as a result. Thankfully, switching your snacking regime can make all of the difference. Eating carrot sticks and nuts between lunch and dinner is a healthy alternative that doesn’t increase fat pockets. Plus, there are nutritional foods that your body uses during exercise. See, everyone’s a winner.

Get More Fiber

Another thing that makes breakfast so important is fiber. You might not know this, but fiber is one of the best nutrients at helping tackle weight loss. Why? It’s because fiber is the nutrient that makes you feel full. It’s so bulky that the brain thinks it has consumed more food than it has, so it tells the stomach to stop whining. In simple terms, you can eat less without feeling like you’re going to starve to death. Cereals, a typical breakfast dish, are full of fibrous qualities, and that makes breakfast even more crucial. But, don’t only rely on cereals because there is fiber in all different foods. And, the more you have, the less you will want to eat throughout the day.

Mind Over Matter

What people don’t realize is that the brain controls your hunger. The stomach relays the message, and the brain picks it up and takes action. So, when the brain tells your stomach you aren’t hungry anymore, your appetite subsides. The savviest among you will understand that this is an opportunity as it’s possible to control your mind. The easiest trick is to forget about food altogether. That way, your body won’t crave it as much, and there is no need to eat anymore. Another option is to use a nootropic fat burner to supplement your diet. These burners work with the brain to increase your feeling of well-being, which in turn controls your appetite. Don’t worry: they aren’t psychedelic drugs! They are nutrients which have a successful track record regarding weight loss.

Go Fish

The word ‘fat’ might fill you with enough dread to last a lifetime. It isn’t uncommon for almost everyone to assume that all fats are bad. They aren’t. Some are, like saturated fats because they are so hard to break down. As a result, the body stores them as fat which adds to the problem. Omega-3 fatty acids, one the other hand, are like a super nutrient. Quite simply, this fat deals with everything from hunger to bad joints and aches and pains, so there is no need to cut down. Indeed, you need to increase your intake by adding more fish to your diet. Fish are super foods because they contain mines of Omega-3, not the other way around. Salmon is one of the best fishes to eat because it includes a whopping 1,210 milligrams of omega-3 per every 3 ounces.

Drink Water

One of the most common health mistakes is to mistake hunger for thirst. Yep, even after all of these years on Earth you still might not know the difference. And, it’s a pretty big deal when it comes to losing weight. For starters, you’re consuming more calories than you need to, and you’re doing it on a constant basis. If you can tell the difference, you can cut your intake by a dramatic amount. Even if you do feel hungry, have a glass of water. The fluid will block up your stomach so that the last thing you want to do is eat. If you want to cut back, water is the key.

Treat Yourself

Having a treat works in two ways. To begin with, it keeps your mind motivated. Eating healthy is a routine that gets monotonous after a while, so a treat is more than necessary. Plus, the right treat can have a welcome effect. Certain junk foods will fill you up more than any piece of fruit or vegetable. As a result, it can set you up for the rest of the day.

Sometimes, losing weight is all about being sneaky!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Worth The Weight: How To Burn Calories The Right Way

Impatience. Most people’s greatest downfall when it comes to losing weight. A lot of the time, someone will make the decision to shed a few pounds and will expect to be their ideal weight in less than a month. This isn’t going to happen. Think about it. How many years of unhealthy eating and a lazy lifestyle have built up to a state where you are overweight and uncomfortable in your body? You can’t expect to undo all of these years of damage in a split second. Remember, it’s a lot easier to put weight on than to lose it too. Patience is a virtue when it comes to achieving a healthy BMI and feeling happy and comfortable in your body. Here’s a guide how to burn calories the right way.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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