This is the type of exercise that gets your heart pumping. Examples are running, walking, cycling, swimming or rowing. In addition to keeping your heart and lungs healthy, cardio exercise will help you to burn off body fat.

Research confirms that regular cardio exercise helps to regulate the appetite, helping you to automatically stop eating once your body no longer needs calories.

Cardio exercise also conditions the heart and lungs, boosts your immune system and helps to prevent disease. Cardio improves blood flow through your arteries and even encourages your body to build new capillaries.

Because your blood carries energizing oxygen and nutrients to every cell in your body, cardio also gives you more stamina for everyday life.

A final benefit of cardio exercise is that it provides people with a fantastic mood boost. You could consider it to be natural medicine for the mind.

Cardio Frequency

You should set the goal of performing three to four cardio sessions per week. Each session should last between twelve and sixty minutes, depending on your goals and your experience.

The longer the time you exercise, the more calories you will burn. A good average is to shoot for 30 minutes of cardio exercise per session, four times per week.

What Type of Cardio?

You should try to incorporate as much variety into your program as possible.

One day you might go for a 30-minute walk with your friends. On another day, you may choose to do a 30 minute YouTube aerobics session. Then, on the next day, you could run on the treadmill or exercise on an elliptical machine.

When you change up your workout, you will be able to target different muscle groups, increase your fat burning and boost your motivation.

So, what is the best form of cardio exercise?

The answer is the type that you will do – consistently.

Regardless of the type of cardio that you choose, so long as you get your heart rate up, you will benefit from this type of exercise.

When selecting your exercise of choice, though, focus less on the number of calories that each type of cardiovascular exercise burns and more on how you personally feel about each type of exercise.

The type that you enjoy the most will be the type that you do consistently. And consistency is the single biggest factor that leads to success.

Let’s now take a look at the various benefits that you will receive from each of several types of cardio exercise…

#1 Walking

Walking is a great entry exercise for beginners. You hardly need any equipment or expertize to do it. In addition, the majority of people are able to walk without discomfort – this can be the factor that helps many people get into a regular pattern of exercise.

#2 Jogging / Running

Jogging burns more calories per minute than walking does, making it a very efficient fat burning workout.

To slowly progress from walking to jogging, add a one-minute jogging burst for every ten minutes of walking. Once you can do that, add two minutes, and then three until eventually, you are jogging for nine minutes with just one minute of walking.

#3 Swimming and Water Aerobics

If you have arthritis, bad knees, a bad back or any type of pain in general, the pool can be your best friend. Water takes the weight off your body, allowing you to move pain-free.

But above all, swimming is widely known to be the best form of cardiovascular exercise, and has so many physical and mental health benefits associated with it.

#4 Bike Riding

Whether you are on a stationary, spinning or road bike, cycling provides a great calorie burning workout.

Cycling helps tone your entire body, especially the belly, legs, and thighs. It is also easy on the knees. Above all, I think it’s a fun activity to do!

If you have a bad back or are overweight, consider buying a recumbent bike, which allows you to lean back as you pedal.

#5 Skipping Rope

This very challenging, efficient calorie-incinerating workout is perfect for people who can’t exercise outdoors because of weather or safety concerns but who also have limited space inside for movement.

If you have trouble coordinating your arms with your feet, start by skipping without the rope and then add the rope later. For variety, try small jumps, large jumps and jogging with the rope.

Look up some great rope workouts on YouTube to help you get started.

#6 Stair Climbing, Elliptical, and other Cardio Machines

Whether you use them at home or at the gym, exercise machines can make working out much more convenient.

Maybe you’ll like to watch TV or distract yourself as you work out on the stair climber, treadmill or rowing machine. These machines also allow you to exercise indoors during inclement weather.

Cardio on the ball

You can get a great cardio workout on a fitness ball.

A fitness ball allows you to perform everything from sitting and bouncing on the ball to ball taps, tummy tucks and ball jacks, which are basically bouncing jumping lacks from a seated position on the ball.

With a little imagination, you can incorporate a fitness ball into any traditional aerobic-dance move. And, with a little more imagination, you’ll be able to dream up a whole slew of new cardio on the ball options.

You can do these movements as your official cardio for the day, running through and repeating the series as necessary until you have completed 12, 24 or more minutes.

You can also intersperse these moves into your toning routine, creating a fun circuit workout that will keep your heart rate up the entire time.

Ball Exercises

Ball Tap

This exercise requires a certain amount of trust. Just give it a try, but if you feel wary of this move, try it first on the carpet, which will hold the ball steady, or with the ball against a wall.

1. Stand with your feet slightly wider than your hips. Place the ball about a foot behind your lower legs. Cross your arms over your chest.
2. Inhale, bend your knees and sit back onto the ball. As soon as your hips touch the ball, exhale and rise to the starting position, as if the ball were too hot to sit upon. Do this slowly at first. As you get used to the motion, you can move more quickly. Repeat up to 12 times.

Tummy Tucks

This challenging move will really boost your metabolism. It targets your lower abs.

1. Start in a push-up position with your shins on the ball and your hands on the floor under your chest. Positioning the ball so that your thighs are against it makes the exercise harder. Firm your abs and lift your hips so that your back is flat.
2. Exhale as you tuck your knees in towards your chest, moving the ball along the floor as you do so. Inhale as you return to the starting position. Continue to tuck and then uncoil up to 12 times.

The post Designing Your Own Cardio Routine appeared first on Fit Simplify.

The vibrant growth of wellness and healthy eating has changed how people eat. This also means that more people are thinking about what they are putting inside their bodies, instead of simply eating whatever they see. From hot trends such as vegan burgers to smoothie bowls, plant-based nutrition has taken off with the power of jet fuel. 36% of consumers have purchased plant-based food, according to statistics cited by the Plant-Based Foods Association. Protein-focused nutrition continues to soar to new heights with celebrities such as Kim Kardashian West swearing by protein-rich meals in order to lose weight and look good. In this dossier, you are going to understand all of the benefits of plant-based nutrition and protein-focused nutrition in order to choose the right nutritional plan for you. You can use this dossier as a guide before you talk to a professional dietician or nutritionist.

The Power of Plant-Based Foods

We all know that the secret to a healthy and toned body is the right nutrition. Whether you are a fitness novice or a gym superstar, you have to use food to fuel your body to reach new fitness heights. Plant-based foods can help to fuel your body in a way that hasn’t been seen before. More Americans are seeing the benefits of plant-based food. US sales of plant-based food in 2017 increased by 8%, according to FoodNavigator-USA. The easiest way to start your plant-based journey is by creating smoothies.

From nutrient dense fruits such as papayas and mangoes to superfoods like avocados, there are many ways that you can create smoothies that are nutritious and deriving of healthy plant-based sources. When you are creating smoothies, always look for plant-based options if you like thick, dairy-inspired smoothies. Instead of using cow’s milk, you can opt for rice milk and almond milk. You wouldn’t be alone either. American consumers love almond milk – sales have exceeded more than $1 billion since 2014, according to research cited by the Plant-Based Foods Association.

When you are creating smoothies, you still need to watch out for portions and calories. Just because you are doing a plant-based diet doesn’t mean that you can forget the power of calories in, calories out. Smoothies are known for being rich in vitamins and minerals, but they can also be heavy in calories which can make you put on weight. If you are creating the smoothies yourself, you should be weighing the fruit and vegetables that you are using in the smoothies so that you can work out the calories that will be in each serving.

Pros & Cons of plant-based nutrition

Will a plant-based diet help you when you are doing intense resistance band exercises? Will it help you build muscle? These are questions that you can answer by understanding the pros and cons of plant-based nutrition.

PROS

• Consume fewer calories: Protein-based foods are rich in calories while plant-based foods tend to have lower amounts of calories depending on how much you are having in a serving. If you are on a specific weight loss journey, a plant-based diet can help you consume fewer calories in your daily diet as long as you are counting your daily calories. Even if you aren’t trying to lose weight, you should have a healthy balance of calorie intake (2,000 for women, 2,500 for men). You can reach calorie intake goals by having a plant-based diet.
• Enrich your body with vitamins and minerals: One of the most popular benefits of plant-based nutrition is the fact that many plants are enriched with nutrients that help to make your body healthy and strong. If you want healthy body cells, food such as cauliflower and broccoli need to be included in your diet.
• Decreases blood pressure: Keeping your blood pressure low is critical if you are going to be healthy and do well in the gym when you are doing a wide range of workouts. Many types of plant-based foods include potassium. Potassium is key to decreasing blood pressure. Blood pressure can make you feel tired, worried and fatigued. The less tired you are, the more energy you have to commit to the gym and to your life in general.
• Decreases the risks of diabetes and colon cancers: A huge element of plant-based diets is how they help to decrease the risks of diseases such as colon cancer and diabetes. Diabetes, in particular, can have devastating effects on people and their families and it can totally change how someone lives a life. Plant-based foods help to minimize this risk.

CONS

• Protein consumption can be low: To have a healthy and fit body, you need protein intake to be considerable. It can be really difficult to get plenty of protein in your plant-based diet if you don’t know what you are doing. If you are going to go on a plant-based diet, you have to be laser-focused to ensure that you are getting protein from other sources. For example, you can get protein from chia seeds, peanuts, and soy milk.
• Low in Vitamin B12: There is no way around the fact that plant-based nutrition plans will always be low in Vitamin B12. You can only get this vitamin from a variety of animal products. Vitamin B12 has tons of benefits including helping you to feel more awake, less tired, more alert and keeps your brain strong and healthy. If you don’t plan on including some animal products in your diet, you will have to find a solution for including Vitamin B12 in your diet.
• Low in iron: You need to have iron in your diet that is easily absorbed by your body. If your diet is low in iron, you will feel tired and it can also make you feel moody. Plant-based diet plans tend to be low in absorbable iron.

With these benefits and downsides, you can see that plant-based nutrition is complex. It suits people who either want to try something different or want to decrease consumption of animal products. Whether it is right for you depends on how important its’ benefits are.

Does plant-based mean I can’t eat meat, poultry or fish?

You can include meat, poultry, and fish in your plant-based diet but you need to be calculated and these 3 animal product segments have to form a minority percentage of your diet. Many people think that plant-based nutrition means that you cannot have any animal products ever again. This isn’t true – only a vegan diet is devoid of products derived from an animal. A plant-based diet is neither vegan nor is it vegetarian. It lives in the middle.

The best way to look at this is to include specific animal products that you cannot live without. For example, if you are trying to grow muscle and you are constantly in the gym doing supercharged resistance band workouts, you are going to need rich sources of protein such as chicken to fuel these workouts. You could include chicken and fish in your plant-based diet but give up red meat entirely. One idea that we like at Fit Simplify is if you really cannot give up animal-based foods, opt for only one choice between fish, meat, and poultry and stick with it. This will allow you to be part of the plant-based movement while still giving your body the protein requirements that it needs.

Popular plant-based foods to include in your diet

Get inspired today with the list below of plant-based foods that you can start using in your meal plans. This list isn’t exhaustive but you can use it as an inspiration list to begin your plant-based diet journey or to improve your current plant-based diet if you are already doing it.

• Nuts & Seeds such as peanuts, walnuts, chia seeds, flaxseeds and cashews
• Quinoa
• Oats
• Buckwheat Flour
• Plant-Based Butters such as almond and peanut
• Spinach & Kale
• Seaweed
• Avocado
• Squash
• Mushrooms
• Milk such as coconut milk, almond milk, and rice milk

The Soaring Demand for Protein-Based Nutrition

Protein-based nutrition derived from animal products shows no sign of slowing down. The average American consumer will eat more than 200 pounds of meat and poultry in 2018, according to data by the US Department of Agriculture as mentioned in this Seattle Times article. Despite the growth of wellness and plant-based diets, meat consumption reigns supreme in the US and many parts of the world. If plant-based diets are so popular, why is meat consumption increasing? There are many reasons but as global populations rise, the desire and need for meat will only increase. Changing fitness trends towards wellness and lean physiques also make protein more popular. Even though not all sources of protein are from animal products, there is a standard image that a protein-rich diet has to include animal products.

Pros & Cons of Protein-Based Diets

Let’s look at the benefits and risks of protein-based diets that are based on animal products.

PROS

• Animal proteins are stronger: While some people think that plant protein is enough, one thing to note is that plant protein are not fully complete because they lack amino acids. Animal proteins have amino acids. Amino acids are critical to the health of your body because they help your body to work properly. Look at amino acids as the oil that keeps a car’s parts well lubricated and functioning. You need your body to be strong and healthy especially if you are someone who likes to do intense arm and glute workouts with various equipment such as resistance bands. Your body has to be able to handle the pressure of working out and it can do this by being strong.
• More omega-3 fatty acids: If you want a diet rich in omega-3 fatty acids, you need to incorporate a protein-rich diet from animal proteins. Omega-3 fatty acids are like trophies of health and fitness. They help with so many things relating to human health such as helping to lower the onset of depression and helping to lower body inflammation, according to WebMD. You can find omega-3 fatty acids primarily in fish such as wild salmon, sardines, and tuna. If you are trying to build a solid fitness regime, you have to include omega-3 fatty acids in order to keep your body healthy and strong.
• Poultry can help to decrease stroke: Including poultry in your diet instead of processed red meat is one good way to get protein and it can actually decrease the chance of getting a stroke, according to a study cited by Healthline. The study found that people who ate poultry instead of red meat in one portion every day had a 27% decreased chance of getting a stroke.
• Decreased chances of heart disease: A study showed that people who ate poultry and fish had a lower chance of suffering from heart disease. A healthy heart is a central key to being successful with your varied gym workouts. Whether you are trying to be lean or you want to crush your latest resistance band workout, your heart needs to be in tip-top condition. By decreasing the chance of heart disease, your heart can function properly to reach your health and fitness goals.

CONS

• Animal protein diets can be calorie-heavy: If you are exploring an animal protein diet, you need to be vigilant about counting calories whether you are eating at home or going to restaurants. If you are relying on just meat, poultry and fish but you aren’t measuring your food or counting calories, you can end up putting on weight. This isn’t ideal if you are trying to create a clean fitness regime for your lifestyle.
• Processed red meat is dangerous: Having a protein-based diet means that you need to avoid processed red meat. This type of meat is linked to increased risk of getting a stroke and dying early. Avoid processed red meat at all costs if you want your body to be healthy. Processed red meat includes ham and sausages.

What if I am trying to build muscle?

Healthy animal protein is ideal if you want to grow your muscles. Chicken is a popular source of protein for people who are trying to build lean muscle in the gym. It’s more popular than processed or unprocessed red meat because it is healthier and it helps grow the muscles in your body when you are consuming it without carbohydrates and within a focused fitness routine that includes cardio, strength training, and resistance band workouts. You should avoid fried animal protein so this means no fried chicken or fried seafood.

Popular animal protein foods that are healthy for your diet

Finding protein sources derived from animals that are healthy isn’t difficult because we have collected a list of animal protein foods that you can include in your diet. It’s always better if they are cooked in healthy oils such as coconut or avocado oil. These animal protein products include:

• Eggs
• Lamb
• Veal
• Pork
• Beef
• Snapper
• Trout
• Tilapia
• Wild Salmon
• Cod
• Grass-Fed Meat

Plant-Based vs Animal Protein – It is up to you

The most important thing to know about nutrition is that everyone is different. The rise of the health and fitness industry has meant that a wide variety of diet and nutrition plans have gone mainstream including paleo, Whole 30, 5:2 diet and Atkins. Whether you are passionate about eating plant-based food or you love the texture that animal protein rich diets give you, ultimately you have to decide on what works for your body. Some people love the feather-light feeling that plant-based foods give their bodies. Other people like how animal proteins make them feel full without putting on extra pounds. A balance between plant-based and animal proteins is the best option for putting on muscle and sculpting a lean physique that will make you stand out in the gym.

The post The Complete Guide to Plant-based Nutrition vs Protein-focused Nutrition appeared first on Fit Simplify.

What is clean eating?

Clean eating is simple – you eat healthy food such as fruits and vegetables that are cooked in a way that is fresh and you completely avoid processed packaged foods. You also avoid refined and added sugar in all of your meals and snacks. This means when you go to your local grocery store, no more packaged foods that you have come to love such as cereal, canned soup or chips. By eating clean, you are going to avoid the pitfalls of eating in general such as relying on processed food. You should also cut down on eating out because you don’t know if all of the food in restaurants you are going to is made fresh or if it is processed.

What foods can I eat when I am doing clean eating?

The following list isn’t exhaustive but it is meant to guide you and give you an idea of the types of foods that you can expect to eat. You have to look at food as a way to nourish your body, not overload it. Popular foods that you can have when doing clean eating include:

• Avocado
• Cucumber
• Oats (remember, no added sugar, not even brown!)
• Mango
• Pineapple
• Papaya
• Fruit Juice (it’s absolutely fine as long as you don’t add sugar)
• Blueberries
• Kale
• Spinach
• Broccoli
• Green Tea
• Salmon
• Chicken (prepared yourself)
• Eggs
• Pumpkin
• Sweet Potatoes
• Bell Peppers
• Strawberries
• Raspberries
• Apples
• Edamame
• Lean Turkey
• Low-Fat Greek Yoghurt
• Whole-Wheat Flour
• Almonds
• Flaxseeds
• Cauliflower
• Walnuts
• Whole-wheat pasta
• Millet
• Quinoa
• Milk
• Cheese
• Shellfish
• Nut Butters
• Chia Seeds (to put on top of smoothies and drinks)
• Unsweetened black tea (yeah guys we told you, it isn’t going to be easy!)

The key thing to remember is the foods need to be cooked naturally and no added sugar is allowed. Even if you are desperate for a sugar fix, you cannot add sugar to any of your meals and you should also be decreasing salt intake as well. The

How does it work week by week?

On the weekend before the next week, you should create a meal plan for each day. You should know what you are eating every single day so that you avoid the temptation to reach for packaged food. Be strong from Monday to Friday, and allow yourself some leeway on Saturday and Sunday so that your body doesn’t feel deprived of any type of food that it may want. You should have a goal when it comes to clean eating. Are you focused on losing weight? Do you want to get in shape for a fitness competition? Do you want a complete lifestyle change? Once you can answer these questions, you will understand how to make clean eating work for you.

How can I become good at meal prep?

The critical element of clean eating is you need to prepare your meals as part of having a successful meal plan. Different people prepare in different ways. Some people like to prepare ahead of time every 3-7 days. Other people like to prepare two days in advance. The first thing that you need to do is think about the key meals of the day such as breakfast, lunch, and dinner and create small meals that you can spread out throughout the day. As you become a clean eating pro, you will find that eating smaller meals throughout the day gives you more energy and allows you to reach your fitness goals. You can get good at meal prep by looking at social media accounts such as Instagram and by searching for tips online. We also have a dedicated meal prep article that you can read here to get even more help.

Can I have a ‘cheat day’?

Everything in moderation is a solid mantra to follow when you are doing clean eating. You shouldn’t be too military in your approach to clean eating without giving yourself a break every now and then. Some people love cheat days, others love cheat meals while some people enjoy cheat weekends. Find the one that works for you and integrate a ‘cheat’ day once per week, this seems to be the approach that works for everyone.

How much will it cost?

Clean eating isn’t cheap. You need to buy fruits and vegetable that are fresh, you need to buy containers to store food ahead of time and you need to get into the habit of cooking meals at home with different ingredients. Over time as you learn how to do clean eating properly, you will see how you can save money. For example, instead of buying plastic containers that look coop because of influencers from Instagram, you should choose food containers where you can buy 2 and get 1 free for example, depending on the offer that the retailer is offering. Another way you can save money with clean eating is by making a budget that you stick to every week or month so that you can achieve your goals.

Clean eating can help you on your fitness journey by inspiring you to nourish and treat your body to the best food the Earth has to offer. Take care of your body from the inside in order to see results on the outside.

Clean eating checklist

Use this checklist to get the best results when you are doing clean eating.

• Block out Sunday late afternoons to do meal prep
• Regularly change your food containers to keep hygiene levels high
• Look for deals online to buy the most affordable food containers for meal prep
• Write your clean eating grocery list before you go shopping
• Always have soups and broths during your meal prep to give yourself a break from fruit and vegetable plates
• Drink water regularly between small meals
• Snack on pre-cut vegetables to avoid getting processed snacks

The post The Ultimate Guide to Clean Eating appeared first on Fit Simplify.

Eat More Protein

Fat has 5 key effects on the body. Firstly, it satiates hunger more than any other nutrient, Secondly, it contains nitrogen which requires energy to break down (the thermic effect). Thirdly, protein stimulates the release of glucagon, which releases fat from fat cells and enables more effective fat burning.

The fourth effect is that protein delays the emptying of the stomach, providing you with a feeling of fullness that lasts longer. Finally, protein preserves muscle mass. The best sources of protein to stimulate the metabolism are derived from animal sources such as meat, eggs, milk, poultry, fish, and shellfish because they contain all of the essential amino acids. Be sure to eat about a fist-sized portion of lean protein at every meal.

Consume Saturated Fats

Short train triglycerides and medium chain triglyceride fatty acids have been shown in numerous studies to boost the metabolism. Specifically, coconut oil has been shown as a key metabolism booster and aid to fat loss. A Brazilian study looked at the effect of 1 fl. oz (30 ml) coconut oil versus the same amount of soybean oil. The test subjects were forty women aged 20-40 years, who consumed the same diet with an energy deficiency the taking a fifty-minute walk each day. The study continued for 12 weeks. All participants lost weight, but those who received the coconut oil were the only ones to reduce their waist measurements.

Use coconut oil when frying, woking or deep frying anything. You should also eat coconut fresh, shredded or grated. Fresh coconut is delicious and is great for snacking or as part of your breakfast.

Eat More Fish

Omega-3 fatty acids from the sea are very special. They improve your insulin sensitivity. When you eat fish fats, they blend into your cell membranes and makes them soft. When insulin binds to the receptors on the cell’s surface, a signal goes through the membrane and into the cell. If you have a high amount of hard fats in the cell membrane. When the cell is soft, it becomes easier for the signal from the insulin receptor to enter the cell, and sensitivity to insulin improves. Therefore, if you eat fish regularly, you will lose weight while also protecting yourself against type 2 diabetes.

Eat Breakfast

When you wake up your blood sugar is low and depleted hormones are circulating in your blood. If you go too long on an empty stomach, your muscle mass will begin to break down. this I why breakfast is so important. It will halt muscle breakdown, and build up energy reserves. Make your breakfast as healthy as possible – after all, you’ll probably be eating the same thing day after day. Combine good quality fats, protein and low glycemic index carbs. Getting in these low GI carbs will really help t get your metabolism going. Here are some great sample breakfast choices:

• Omelet and fruit salad
• Oat porridge with milk and boiled egg
• Natural yogurt with unsweetened muesli and a handful of nuts
• A selection of fruits and  two boiled eggs

Get Plenty of Fiber

There is a form of fiber known as resistant starch, which is caused as the third form of dietary fiber after the soluble and insoluble fibers, These are starch products that are chains of sugars which re not digested in the small intestine. The cause of their resistance is that humans lack the enzymes to digest the starch, and it, therefore, acts as a form of fiber. It exists naturally in potatoes and bananas and is created when prepared foods rich in starch are left to cool down. Cooked rice, pasta, noodles, and especially all cold potatoes naturally produce some resistant starch.

A study showed that when 5.4 percent of carbs were in the form of resistant starch, fat burning increased by 23 percent compared to those who ate the same food but without the resistant starch. Be sure to also get plenty of fiber by eating a generous amount of green, leafy vegetables.

Use Olive Oil

Olive oil contains a lot of antioxidants. One of these is oleuropein, which has been shown in rats to increase the ability to convert body fat to heat. This means that rats that received olive oil stayed in better shape than those who w1ere not fed olive oil, despite the fact that did not more exercise than the other rats. What happens to the metabolism when a human consumes oleuropein is unclear, but it seems that the fat in olive oil is one of the fats easiest to burn. During exercise, for example, oleic acid leaves the fat cells more easily and gets metabolized faster.

When using olive oil at the store, go for the one with the most color. This indicates that it has the highest level of antioxidants (including the fat burning inducing oleuropein). If you can, you should also go for organic olive oil as it tends to have more antioxidants.

Go with Cocoa

Cocoa is known for having extremely high levels of antioxidants, mainly in the form of polyphenol. Antioxidants are known to maintain the proper level of insulin sensitivity and, therefore, maintain your metabolism. Cocoa also contains theobromine – a substance that is similar to caffeine but that has a milder effect on the central nervous system. moderate amounts of theobromine have been shown to increase the metabolism and the releasing of fat from the cells, facilitating a higher fats burn.

You should look for sources of cocoa that do not include added sugars or fats. Cocoa powder and cocoa nibs are good options. If you want to eat some dark chocolate, keep it moderate and infrequent.

Snack on Nuts

Your basal metabolic rate is increased by nuts. This is most likely due to the quality of the fats. All nuts contain omega-9 in the form of oleic acid – the same as the main oleic found in olive oil. Walnuts also contain Omega-3, which we know can raise the basal energy expenditure. Around 10 percent of the energy contained in nuts is thought to be lost through increased energy expenditure. The GI level of nuts I very low, so they are one of the best products for balancing blood sugar levels. Nuts also increase sensitivity to insulin, making it easier for the body to burn fat. It is not completely clear what part of the nut causes this effect, but it has likely got something to do with the monounsaturated fats, omega-3, fibers, l-arginine, and antioxidants.

Get into the habit of snacking on nuts. because they are very filling you don’t need very many – a third of cup should be about right.

Drink Coffee

Coffee is one of the most studied foods in the world. It has been shown to be an effective weight loss aid. There are many reasons, including the heat in coffee, which reduces the appetite. Caffeine also releases dopamine, a neurotransmitter that works on the brain’s reward center. Caffeine contains other properties that can help to boost the metabolism. Taking it in the form of coffee will increase your sensitivity to insulin, which will lower your risk of getting Type 2 Diabetes. A lower risk of type 2 diabetes also means a better metabolism and lower body weight.

Caffeine increases the liver’s metabolic effect, thermogenesis. It also releases fat from fat cells to enable a better rate of fat burning. So, if you want to burn fat and keep healthy, you should ingest caffeine in the form of coffee or tea. Forget about energy drinks or caffeine pills. They can actually reduce your sensitivity to insulin and, long-term, they can have a negative effect on fat burning. You should limit yourself to a maximum of three cups of coffee per day.

Get in Resistance Exercise

Most people think of resistance training as the way to build muscle. While it can certainly do that, it can also be a fantastic fat burner – and a great booster of the metabolism. You will burn plenty of calories during the workout. But the real benefits come afterward. As a result of what is known as the EPOC (excess post-workout oxygen consumption) effect, you burn more calories in the hours after your session is over. This EPOC effect can last for up to 48 hours. The more explosive resistance training you can manage, the better it is. Explosive training releases hormones such as growth hormones and testosterone in higher levels, which are involved in both fat burning and muscle building.

Keep in mind, too, that resistance training doesn’t have to mean weight training. Resistance band training can be just as, if not more, effective than barbells and dumbbells. For help on how to build your own workout, check out our exercise videos.

The post 10 Ways to Boost Your Metabolism appeared first on Fit Simplify.

3 Breakfast Foods to Avoid

Cereal

They are promoted as heart healthy, energy giving and sustaining. The reality is that cereals are simply carbs and sugar. There is no protein and there are no healthy fats. Yet proteins and healthy fats are the things that will keep you fuller for longer. They will also keep you satisfied and fuel your muscles.

You need a breakfast that will fill you up. The last thing you want is to be craving for food an hour or so after your breakfast. Nor do you want a breakfast that will jack up your energy level only to have it come crashing back down a couple of hours later.

You need to get out of the breakfast cereal habit. Replace it with a cup of plain oatmeal with Greek Yogurt added with protein and fresh fruit.

Breakfast Bars

A breakfast bar provides you with the convenience of a meal on the run, but there is a price to pay. They are loaded with sugar and preservatives. Despite the fact that they are promoted as the healthy alternative for busy people, breakfast bars often contain more saturated fat than conventional biscuits. They typically have more sugar in them, as well.

Breakfast bars are also deceptively short of fiber. A four serving of Belvita’s Muesli bars will give you 228 calories, 8 grams of fat and just 2 grams of fiber.

A far better option if you are in a hurry in the morning is a protein shake, fortified with fresh fruit.

Flavored Yogurt

Yogurt is promoted as a smart, healthy way to start your day. But did you know that many popular yogurts contain more sugar than a comparable quantity of ice cream? Most yogurts are packed with filler carbs and lack any fiber. As a result, they lack satiety, not being able to fill you up. Many yogurts are also filled with artificial sweeteners.

Artificial sweeteners have been linked to neurotoxicity (killing your brain cells) and are generally going to inhibit your weight loss. Artificial colors add to the toxic effect of these ‘healthy’ breakfast yogurts.

By the way, when you see words like “Lite” or “Fit” on the packaging of a product, it is usually a red flag that it is actually an unhealthy product – this is especially true when it comes to yogurt.

The right type of yogurt will actually aid your weight loss. Yogurt assists your digestive system and stops the growth of harmful bacteria in the gut. It also gives you plenty of protein in a low calorie, high nutrient snack. You should opt for all natural unsweetened, Greek Yogurt, which contains twice the protein of most other varieties. Add fresh fruit rather than buying yogurt with added fruit.

5 Other ‘Healthy’ Foods to Avoid

There are a number of foods out there that the weight loss industry has convinced us are good for us that are actually curtailing your weight loss efforts. Avoid these at all costs!

Fruit Juice

As kids, we are all taught that fruit juice is good for us. It’s portrayed as the good alternative to sodas and soft drinks. But fruit juice is a deceptive beverage. Not only is it loaded with sugar, but it contains absolutely no fiber – unlike the fruit it is supposed to be made from.

A glass of juice gives you the equivalent of about 6 oranges, but with all of the nutritional goodness removed. A glass of juice will contain as much, and often more, sugar as an equivalent amount of soda. In fact, many of the so-called juices on the market are nothing more than fruit-flavored sugar water.

Do your body a favor and stick to all natural water.

Granola

Granola is promoted as healthy cereal for athletes and people on the go. Yet this favorite sports fuel is packed with fat, calories, sugars and carbs. Granola does have definite health benefits for athletic performance. But if your main goal is weight loss, this one deserves to be on your banned list.

Replace granola for breakfast with all natural oatmeal. Just stay away from Instant Oatmeal – it is packed with sugar chemicals that your body does not need.

Sports Drinks

You see your favorite athlete on TV promoting them as the answer to fitness and sports performance. However, sports drinks are made for athletes, not regular people like you and I. Athletes burn a ton of energy, and they need the energy in the sports drink to balance it out and avoid muscle loss.

For normal people, the extra energy in a sports drink will go straight to your fat stores. In addition, many energy drinks contain caffeine in very high doses, not to mention all that sugar – up to 13 teaspoons in one can. Energy drinks also contain a variety of exotic-sounding compounds such as guarana, taurine, and ginseng. Within the same can, you have stimulants, antidepressants, and anti-anxiety agents. The result is that people often perform less optimally on energy drinks than without them. Studies by the US Navy have shown that both mental and physical performance was impaired while using energy drinks and they have banned them from their naval bases.

White Chocolate

In its raw state, chocolate is very good for you. But when it gets stripped down and processed the beauty of the food is taken away. That is what has happened with white chocolate.

If you are going to indulge yourself, go with as dark a chocolate as possible. Organic cacao keeps all of the key nutrients inside of it and is a far smarter choice.

Canned Tomatoes

There is a resin in your can of tomatoes that brings synthetic estrogens into your body. These will start to play havoc with your hormones, which is going to cause it to start hoarding fat.

Rather than getting your tomatoes out of a can, look for glass or a tetra pack. Better still, shop in the grocery section and stick with whole tomatoes.

The post 8 ‘Healthy’ Foods You Should Avoid appeared first on Fit Simplify.

You have to give up white sugar

It is what it is. Processed white sugar is like the devil running up behind you when you are in the gym. It will undo and destroy all of your hard work to get the Instagram-ready flat stomach that you have been focused on. Sugar inflames your stomach like a blowfish and it makes you look and feel more bloated than you would if you didn’t use sugar. Brown sugar is better than white sugar; however, it would be a better idea to eliminate white sugar from your diet completely. This means no extra white sugar droplets in your tea or coffee. This means decreasing your intake of carbonated sodas as well.

Find substitutes for sugar that are healthy

Substituting processed white sugar is an excellent idea. There are substitutes such as stevia, maple syrup, honey and coconut sugar. Coconut sugar is particularly popular if you are on a quest for a flat stomach but you don’t want to give up on having sugar in your diet. It comes from the sap of the coconut palm. It’s a healthier alternative because it has calcium, vitamin C and phytonutrients amongst other vitamins and minerals. You can add it to your drinks because it also has a decreased amount of fructose compared to white sugar which is packed with fructose. This is the sugar element that literally turns into fat once it is in your body.

Look for alternatives for salt

We are a nation of salt addicts. The Center of Disease Control and Prevention (CDC) noted in a recent study that almost 90 percent of US adults consume more sodium than is required or needed by the human body, according to this CDC release. White salt is another way for your stomach to explode in size when it comes to bloating. You can use salt here and there but don’t overdo it. If you are someone who loves decorating all of your meals with salt, you need to read this following sentence thoroughly: look for an alternative today. Pink Himalayan Salt is 99% pure and it is not heavily processed like table salt because it is mined by hand. In order to get a flat stomach, you must come up with a strategy for how you are going to manage salt intake. Decrease table salt intake and use Pink Himalayan Salt in moderation for optimal results in the journey to get a flat stomach.

Eat healthy fruits & vegetables instead of candy

We know how delicious chocolate bars and bonbons can be yet they take a serious toll on you trying to get a flat stomach. Replace sweets and candy with healthy yet concise portions of bananas, avocado or cucumbers that you can snack on during the day. Sweets are loaded with sugar which slows down your ability to make your stomach flat.

Decrease cereal consumption

Breakfast cereals always remind us of being young and eating with family. They remind your tummy of becoming bigger and bloated. They also can make you feel sleepy during the day which isn’t ideal if you know you need to go to the gym for a workout.

Create dedicated workouts that target your stomach

Ab workouts are needed in abundance if you are going to make your stomach flat. You should be looking at a variety of equipment to use (include resistance bands for maximum effect with your workouts). Light to medium strength resistance bands can work well for people who want soft toned abs that don’t look overdone. The super strength resistance bands can help increase the intensity of your ab workouts to achieve a ripped look.

Have small meals spread out during the day

Avoid large meals that will make you feel full and sleepy afterward. Smaller meals that are spread out during the idea are better because your body will find it easier to digest it. By giving your body a chance to digest food, you won’t overload your body with bloating.

Go on a low-carb diet

Carb-laden foods such as pizza and pasta will make your hopes for a flat stomach take much longer. It’s better to go on a low-carb diet that you can easily manage. A nutrition plan that doesn’t have a high intake of carbs will mean that you will feel less bloated as you eat. You can intersperse carb-rich treat days where you can eat specific carbs that you want so that you don’t feel deprived. Low-carb diets are not for everyone but there is no doubt that they help to get you a flat stomach faster than diets that are rich in carbs.

Add chia seeds to your diet

Chia seeds can be integrated into your diet by being included in smoothies, for example. They are rich in omega-3 fatty acids. Omega-3s make your muscles stronger which is important if you want a flat stomach because you need healthy muscles to make your stomach toned.

Don’t have chewing gum

Another bloating magnet is chewing gum. It makes your stomach full of air and it also contributes to excessive bloating if you use it frequently. If you are someone who loves chewing gum, you need to cut it out of your diet ASAP.

This cheat sheet alongside a rigorous and focused workout routine will help you achieve a flat stomach as long as you take it seriously. Eating well and working out are critical components to having a flat tummy but you can’t get there if you don’t get your mental side in gear to take on the challenge. Have a positive attitude, along with a nutrition plan and a fitness workout regime that includes resistance bands.

Flat Tummy Cheat Sheet Checklist

Before you get started, make things easy for yourself by printing off this checklist or saving it to your phone.

• Notebook to write down daily meals – it shouldn’t be a general notebook
• A calorie counting app to record your calories
• Appropriate exercise shoes for the gym
• A pack of resistance bands so you can do workouts for abs, legs, and thighs
• A camera if you are going to film your workouts or your journey to get a flat stomach
• Print out a list of foods that you can eat and keep it close to you
• Make a vision board for your flat tummy goals to stay focused

The post Flat Stomach Diet Checklist appeared first on Fit Simplify.

They help you with stretching

Stretching is one of the most important activities that fitness enthusiasts need to do yet many of us have probably been guilty of starting one workout without stretching. If you want to add some flavor to your workouts, use resistance bands when you start stretching so that you can bring out specific muscles before your workout begins.

Creates definition in your body

Making your muscles pop out in a soft or hard way is a goal for many people who are fitness enthusiasts. Whether you want to build your thigh muscles, glutes or biceps, you should use resistance bands every other day to start seeing a difference in the muscles in your body. You can choose from a variety of strengths from light bands to extra strong bands that are ideal for supercharged workouts.

Improves your endurance

Being able to endure various things in your fitness regime is critical if you are going to improve your stamina and transform your body. Resistance bands, depending on their strength, assist you in your goal of increasing your physical endurance so that you can reach higher physical strength goals.

Resistance bands can be used in group workouts

According to research, around 44% of fitness enthusiasts do exercise with at least one other person. If you are one of the people that like working out with friends or fitness buffs, the multiple resistance bands that come in one pack will suit you and your friends. By working out together you can feel more inspired to do better workouts and you can learn new ways to use your resistance bands.

Become lean with fitness bands

Resistance bands are a critical element for people who want to get lean, toned bodies. For men, this is likely the body of a soccer player while for women, this tends to be physiques of yoga or Pilates fans. If you want to be lean, you need to use resistance bands. These bands are able to isolate specific muscle groups which helps you create a lean, aerodynamic silhouette that you can’t achieve by just bulking up or simply focusing on your diet.

Makes you physically stronger

If you are someone who wants to improve your physical strength, you can use resistance bands on the following three key areas:

• Arms
• Legs
• Lower Body

By focusing on these three areas, you will be able to improve your body’s strength by tailoring specific resistance band workouts to the areas.

Resistance bands make you bootylicious

Celebrities such as Beyoncé, Jennifer Lopez, and Kim Kardashian West have made having a sculpted derrière something that is desired by a wide range of women. If you want to sculpt your dream booty, resistance bands will make your booty toned and plump while creating a solid shape that looks appealing in clothing such as jeans, pants, and skirts. You can use some of the booty workouts that we regularly post to our Pinterest board or you can follow us on Instagram to get booty resistance band ideas so that you can get the shape that you want naturally. Resistance bands shape your booty because they add extra pressure to your squat and glute workouts in a way that tests your body without being too tough on you.

Makes you your own personal trainer

One reason why resistance bands are growing in popularity is that they allow you to be your own personal trainer. They are quick and easy to use and you can carry them anywhere so you don’t have an excuse to avoid going to the gym. You can even do a quick workout during your lunch-break if you are so inclined.

Affordable

The gym and fitness market in the US is worth $27 billion, according to research. It’s clearly a hot market with plenty of consumers looking for options that will suit their goals and dreams. One amazing benefit about resistance bands is the fact they are affordable and budget friendly. This is not a super expensive home treadmill that is going to take up tons of space in your home and cost you a lot of money. Our various price points for our resistance bands mean that any person can afford to buy it without breaking the bank. The more affordable fitness equipment is, the more likely it is that more people will have the chance to lead healthy and stable lives.

Can be used with various workouts and diets

Whether you are currently doing the keto diet or you are a fan of yoga, Pilates, and aerobics, you can use resistance bands to supplement your fitness regime. You don’t need to stop or change your nutritional plan and you can still carry trying new diets such as Paleo or the 5:2 diet. You can make adjustments to how hard you train with resistance bands depending on how much healthy food you are eating. If you are trying to get in shape for a black-tie event or a fitness competition, you can use resistance bands in a rigorous way to supplement your current fitness regime. If you are simply trying to look lean and healthy, you can choose the light resistance bands to achieve this look while doing food plans such as clean eating.

With these 10 incredible benefits of resistance band usage, you can start your fitness journey today to discover the limitless power that your body has. Even if you are already a fitness pro, resistance bands add that extra oomph that your body is looking for to push yourself. The sky is the limit when you integrate resistance bands into your life. Check out our shop page to find the best set of resistance bands for your own workout needs.

The post The Benefits of Using Resistance Bands appeared first on Fit Simplify.

The National Institutes of Medicine cited research from doctors that found that weight and body mass index (BMI) decreased in several obese patients once they started doing the ketogenic diet. Its’ allure in helping people lose weight and stay fit is one reason why more people are flocking to it. If this is something that you want for yourself, keep reading our Guide to see whether the ketogenic lifestyle is right for you.

How does it work?

The science behind the ketogenic diet is simple: it is a low-carb diet that focuses on the ketones that are produced by your liver. Ketones are produced by your liver when your body is in ketosis; this is the state that your body is in when it is trying to survive if resources for nutrition are scarce. Essentially, you want to keep your intake of carbs low instead of relying on a high carb diet that makes you feel full but does make you put on weight. Instead of existing on a high carb diet for energy, the ketogenic diet puts an emphasis on healthy fats as another source of health and nutrition.

What goals does it achieve?

One reason why the ketogenic diet has taken over the hearts and minds of so many people is that it is known for helping with weight loss. However, that’s not the only benefit. Here are some goals that you can achieve on the ketogenic diet:

• Have more energy
• Feel better
• Be healthier
• Improve nutrition
• Gives you more energy for gym workouts

What am I allowed to eat?

One thing that the latest fad diets always do is tell you what you can’t eat. The ketogenic diet is different because instead of thinking about what you are not allowed to eat, instead, you will focus on the foods that you are allowed to have and why they will help you be healthy and fuel your body for workouts with resistance bands and other gym equipment. Take a look at some of these food options that you have below:

• Leafy vegetables such as spinach: Spinach is rich in Vitamin K, which is ideal in helping your bones remain healthy, according to Medical News Today. You can create spinach smoothies, design inventive salads with kale and spinach or include healthy side spinach sides when you are cooking meals for your keto diet at home. Always stay creative when it comes to cooking leafy vegetables so that you don’t get bored when you are on the diet.
• Broccoli: This vegetable is full of natural fiber which helps with indigestion. It’s difficult to come up with unique resistance band workout ideas in the gym for glutes, legs, and abs if you are struggling to feel good inside. Nourish your body from the inside with broccoli when you are on the keto diet and watch changes in how you digest food. It will make you feel better and more energetic which will have a positive effect on how you craft a fitness routine.
• Blackberries: These are excellent options to include in your ketogenic diet depending on the weight that you will include in your nutrition plan. Blackberries are full of Vitamin K which helps your blood clot easily. It also has manganese. Manganese is unique because it is a vitamin that helps carbs metabolize in your body without problems, according to Healthline.
• Greek yogurt: Even though it is a dairy product, you can have it because it is low in carbs. Remember, reducing carb intake is critical if you want to make sure that the ketogenic diet works for you. Livestrong noted that Greek yoghurt has Probiotics which help cleanse your digestive system. This is important for busy fitness enthusiasts who want to make sure they are eating healthily before going to the gym for intense workout sessions with resistance bands or other fitness equipment.
• Cheeses (Hard & Soft): If you love cheese, you are going to love the ketogenic diet. You can include a variety of hard and soft cheeses because they will be one source where you get your fats from which is needed in the diet. Hard cheeses include Swiss cheese and Parmesan. Soft cheeses are options such as brie and mozzarella. You shouldn’t overdo it with the cheese in your diet but you are allowed to have it. The benefit of having cheese in your ketogenic meal plan is the abundance of calcium in hard and soft cheeses.
• Fats: Your body needs oils and fats to be healthy. However, there is always a risk that you can go off the edge of the cliff if you don’t know what you are doing. The types of food that will allow you to get your intake of fats to include olive oil, egg yolks, and avocados amongst other options. The better idea is to always choose the organic way of consuming the fats. If you want to make a dish cooked in avocado oil, go for the cold-pressed production option so that you can get the healthiest version available.
• Protein: On keto, protein comes in all shapes and sizes. You can eat protein-rich fish like salmon and tuna. Seafood options like oysters, squid and lobster are ideal to get your protein fix on keto as well. Pork, beef, and poultry are also allowed. Not everyone likes pork though for various reasons so you can use lamb instead if you want.

As you can see, there is diversity in choice when it comes to what you can eat while doing the ketogenic diet. It isn’t restrictive and it doesn’t hold you back. When you are making your meal plans on the ketogenic diet, always think Low Carb High Fats in order to choose the right foods for you.

What are the direct benefits of keto?

The benefits of the ketogenic diet are intriguing. Have a look at some of the benefits you can expect to get when you go on the keto diet:

• Clear skin, less acne:Keto is known to decrease skin flare-ups, according to Medical News Today. If your skin is acne prone, the low carb element of keto means that you won’t be testing your skin as much and you will give it a chance to be healthier.
• Helps to make your heart healthy: The good fats that are available in the ketogenic diet improve heart health significantly.
• Makes you more alert: A study cited by Medical News Today found that children who were on a keto diet were more alert compared to those that were not.
• Helps you lose weight: This is one of the most popular benefits of keto because it supercharges weight loss. You lose weight because of the fact you are decreasing the carbs in your diet.

The ketogenic diet is enriching because it allows your body to be healthy and it nourishes your body from the inside.

Are there any ketogenic side effects?

As with every diet lifestyle change, the ketogenic diet does have some side effects that you should be aware of. Each person reacts to keto differently but here are some side effects that could affect you:

• Bloating: You might experience bloating and cramps when you first start keto, according to an article from Women’s Health. This happens because you probably won’t be consuming grainy foods which have fiber and that helps to manage constipation, bloating and cramps.
• Bad Breath: Many people who go on keto report having bad breath in the beginning. This is because as your body makes ketones, it needs to get rid of them. As it expels ketones from your body, they leave through your lungs. The most common ketone that leaves your body is acetone which comes in your breath. It should go away after a while but you can also mitigate this by improving your oral hygiene.
• Fatigue: You can feel tired and lethargic when you start keto. This is due to the calorie and food restrictions you will be putting on yourself. It should clear up after the initial phase of keto.

Some people don’t experiences side effects, others do. Some of these side effects will go away over time. Before you go on the ketogenic diet, make sure to visit your doctor to be cleared to be on it.

What is the keto flu?

The keto flu is a side effect of the diet that deserves more attention. Some followers of the diet find that they feel dizzy, tired, feeling annoyed and stomach cramps. This happens because when you start keto, your body doesn’t have normal carbs to draw energy from and begins to be in ‘ketosis’. Your body will feel like it has a ‘flu’ which is why you get the side effects of feeling sick as if you have a cold. You shouldn’t experience the keto flu symptoms longer than a few days or a week. If you continue feeling sick for longer than this period of time, contact your physician.

Do I need to do keto forever?

You should do keto with a specific goal in mind. For some people, they want to be healthier. Others want to lose weight. If you have achieved your goal, you can explore other nutrition plans or you can decide to integrate keto completely into your lifestyle.

How much weight can I lose on keto?

One person noted that they lost 30 pounds on the ketogenic diet. If weight loss is a key focus for you, the diet will help. You should always strive to lose weight in a healthy way and don’t overdo it. A dedicated workout that includes resistance bands will help you tone your body as you lose weight so that you don’t get excess skin hanging off you.

Will keto help me with my gym workouts?

A healthy diet will always help people who are passionate about working out in the gym. Due to the fact that you will have more energy, you will be able to use a variety of gym equipment from the treadmill to resistance bands. Loop band workouts can be a particular focus for you while you are toning your body during the ketogenic diet.

How can I still go out and socialize with friends while being on keto?

You don’t have to give up your friends and entertainment while being on keto. You need to do things in moderation and don’t go overboard. If you know a group of your friends are planning a birthday dinner at a restaurant known for carb-laden meals, you should choose the protein-rich food options that do not have carbs attached to them.

Ketogenic Diet Checklist

• Notebook to write down what you eat per day
• Spreadsheet to note how much you are spending per week on the ketogenic diet
• Our list of foods in this guide so you know what you are allowed to eat
• Have fresh water to drink every day
• Work out for at least 30 minutes per day (include resistance bands in your workout for an extra kick)
• Write down the calories you are burning every day

How to stay inspired while on keto

Being inspired during keto means thinking differently about weight loss and working out. Reset your mind completely while you are doing keto and you can do this by trying new, fun things that make the diet fun. These include:

• Start an Instagram account monitoring your ketogenic journey
• Join forums or Facebook groups dedicated to keto so you can be connected with other people who are also on the diet
• Read ketogenic diet blogs in order to learn more about the lifestyle
• Take a before and after picture of your body once you have done the diet for 30 days
• Be inspired by reading celebrity stories of how keto has transformed their bodies

By looking at keto as a lifestyle change, you will be able to sculpt your body into the way you want it to look. A rigorous fitness routine that includes specific loop band workouts and the ketogenic meal plan will ensure that you get the body that you want.

The post The Ultimate Guide to the Ketogenic Diet appeared first on Fit Simplify.

Why work on defining your abs?

Choosing this part of your body is a great choice if you are just starting out on your fitness journey, or if you are already some way along the path. Why is that?

• It’s a great place to begin your body shape journey as it’s easy to take start and progress measurements and photos. You will be able to increase your motivation too as you see rapid improvements.
• Abdominals are recognized as one of the fastest results areas – just search on any fitness sites and you will see that in just a short space of time, following the right plan can yield swift and visible results.
• Defined abs can be targeted without lots of very expensive fitness equipment or gym memberships. Controlled body movements or simple additions like resistance bands are the number one way to a trim tummy.
• There are so many exercises to choose from so you’ll never get bored of working on defined abs. This will help you go the course, as you can keep changing your game plan and keep up the interest levels. Of course, it allows you to also crank up your effort levels one notch at a time for continuous and visible improvement.
• Stabilising your abs makes an immediate impact on what your shape looks like and what clothes you can wear, and this goes for men and for women.
• The broader health benefits of strong abs are vast. Given that abdominals are part of the core group of muscles, there are great health benefits to having defined abs. Benefits of improved core strength include looking amazing, improvements in all of the posture, digestion, and breathing, better athletic condition, and a reduction in the risk of lower back pain. It isn’t called the core for nothing, and everything radiates outwards from this part of our bodies.
• Looking like your favorite star never came this close: think Pink, Gwen Stefani, Britney Spears or even Ryan Reynolds and Channing Tatum.

What exactly are abs?

Abdominal muscles are those part of the core that is found mainly at the front and middle of the lower torso. Whilst creating a strong core should be part of an overall fitness plan, understanding what constitutes your abs is a good step in the right direction.

Abdominals are a group of muscles within the core which each play a role in overall body health through the prevention of injury and sculpture of body form.
Probably the most well-known abdominal muscle is the rectus abdominus. A vertical muscle, it runs from the ribs down to the pubic bone. It is responsible for the ‘washboard’ effect.

On either side of this are the external obliques. They form a V-shape across the front of the trunk. They allow rotation of the torso and compression throughout the abdomen. The internal obliques sit below and at right angles to the external obliques. They work in tandem with them to create a sleek silhouette.

The transversus abdominis is the deepest in the group. Wrapping horizontally around the trunk it ‘corsets’ the body and supports respiration. The hip flexor group of muscles are not technically in the abdominals but do contribute as they bring together legs and torso.

Now we know the why’s and where’s of abs, we need to clear out the clutter and learn what exactly are the steps to a trim belly.

Ten steps for defined abs

1. Stop believing in fairy tales

The first step is to stop believing in urban legends and listen to some tight ab truths.

• Lower abs alone cannot be isolated. Given there are different sections in the overall abs, there are also different ways to train them. There is no single magic wand. Abs work as a team and you need to train the whole team.
• You cannot eat your way to flat abs. Of course, you need to uncover your abs by losing that belly flab which may mask them, but diet alone cannot reveal and define abdominals.
• If you keep your belly button tucked in all day you will end up with tight abs. Core stabilization and control is part of a good exercise plan, but as with other body parts, keeping your abs tight at all times will not give you a six-pack.
• Bigger is not better. Massive movements, like 80’s-style aerobics, are not what is required here. Small and controlled moves are what will help you to well-defined abs.
• You can’t have your cake and eat it. The choice between carbs or abs may be a challenge for some, but the good news is it doesn’t have to be a battle. The right kind of carbs, such as whole grains, can be part of an ab-friendly diet.
• Abs aren’t the be all and end all. Being part of the core means that a holistic approach to body conditioning will be the one with the best results. Engaging all the muscle groups one at a time will yield overall results.

2. It’s not all about the crunches

Whether you are a fan of boot camps, stability and resistance training using balls and bands, or are your gym’s most valued member, when you think defined abs, crunches will almost certainly come to mind. Crunches are neither everyone’s favorite exercise, nor are they the most effective. Done incorrectly they can strain your lower back. Traditional crunches also only work the front and side muscles of the abs. And let’s face it, they can get pretty boring. Anything that can amp up the muscles worked and the interest levels have got to be good.

Adding variation into crunches with rotation is a great resistance band tip. Another training tip is to introduce planks. Planking uses up to twenty muscles, including the rectus and transverse abdominal, which makes it a star compared to the seven used when crunching. This higher bang for your buck means increased calorie burn as well as muscles worked. You can also use resistance bands with your ab workouts to make them pop out even more while still looking natural.

3. It’s not all about lying down either

Yes, you can define your abs standing up. The incentive here is increased motivation through variety, higher caloric burn as you are not lying supine, again the activation of more muscles, and better posture to boot. Some great vertical abs exercises include:

• Standing bicycle – Engage your abs as you stand with hands clasped behind head. Contract your abs as you lift the left knee and aim towards the right shoulder. Repeating twenty times before switching sides is recommended. Incorporating a resistance band between the ankles can also ramp up the muscle gain of this exercise.
• Extended toe touch – Stand on one leg with the same-side arm straight overhead and the other leg behind you above floor level. Scoop the rear leg forwards bringing your raised arm down to meet toes as you draw in your belly button and repeat ten times before alternating on the other side. Again, introducing a resistance band between ankles could really increase the muscles worked.
• Stepping chop – Standing with ankles together and your resistance band around them, and your arms overhead with hands clasped, step out widely to one side. As you step out, bring your arms down in a sweep towards the stepped-out leg then take them back up to the opposite side. Try twenty reps per side.

Include resistance bands with unique workouts if you want to get the results that you want. Don’t be afraid to include pull up bands with your workouts that specifically target your abs.

4. Twist and rotate

Rotational exercises are certainly the key to your core. Engaging the whole range of motion means they engage all the abdominals.

The Russian twist is certainly a classic ingredient in this recipe. Balanced on your butt, with legs bent at the knee so feet are just off the ground, grasp a resistance band between your hands as if you were holding a double-ended paddle. Now go paddle! Twist your way upstream for up to twelve reps. A fun way to work out here is with a partner. Sit back to back with knees bent. Lean back until you feel your abs are engaged but not so you touch your partner’s back. Hold a ball just in front of your chest. Both turn to the same side to pass the ball and then return to the center line as you inhale. Repeat on the other side for twelve reps and throw in some pull up bands for an extra dimension of strength.

5. Sixth, Include cardio in the plan for abs definition

One of the best things about working on a flat belly is the self-reinforcing way in which you get to see pretty quick results. This is especially true with the right sort of exercise. Combining internal stability moves which target the muscles identified above, with some intense minutes, say thirty of them, three times per week has been shown to dramatically improve results.

High-intensity cardio, such as HIIT uses much more energy released from fat. Sprints, shuttle runs or beep tests can be done anywhere, as can burpees, jump rope, or speed skater lunges. Thirty seconds followed by thirty seconds rest for about twenty to thirty minutes is recommended.

6. Eat for a flat stomach

Love handles or pooch, call it what you will, are only going to work against all your hard work creating defined abs. Smart choices in how to fuel your engine not only allow your body to take energy requirements from the right sources (think: fat loss) but can also help abs definition with reductions in water retention.

Combine fresh fruits, leafy green vegetables, beans and pulses, nuts, and the healthier fats and lean proteins, and your diet will provide the energy and recovery mechanisms for exercise and draw out what your body no longer needs.

7. Engage all your abdominals

Paying attention to upper abs, as well as lower abs, and obliques will all bring results. A mix of exercises targeting all these in a circuit is a sure-fire way to sculpt defined abs. Think exercises which involve sit-ups or crunches, as well as reverses, twists or side-planks, any boat poses or V-ups for a whole range of movement. You can integrate light or super strength resistance bands for your oblique workouts if you want to engage every abdominal muscle that you have.

8. Think abs when doing any sort of exercise

You can get a double whammy whenever you workout, not just doing an abs circuit. During each movement, bring your focus to what your abs are doing. If you are doing gentle movements like yoga, draw in your belly at the end of each motion as you exhale. When in a faster-paced class, or if you are lifting weights, remember to address your abs through the right form, an elongated spine, and tucked-under tailbone. During lower body moves like squats and lunges, focussing on your pelvic floor will actually fire up your abs. Even during a spinning class, fire up your abs with a one-minute plank for better alignment and engagement. This is also the type when you should integrate resistance bands to add some flavor to your workouts.

9. Focus on your abs at any age

Make the most of your body shape, metabolism, hormones, and lifestyle, and use what works best for your abs. For example, in our twenties, whilst higher levels of estrogen mean the body is less likely to store fat around our middle, college parties and late night eating and drinking can be a more destructive force. In our thirties, careers, and for women babies, can all get in the way of focus on flat abs. The good news this isn’t irreversible. And hard work in that decade helps to hit the forties with good muscle tone to develop and maintain defined abs.

10. Be creative in your exercise, not routine

One of the best aspects about the abs is their ability to respond, so go ahead and talk to them. Look for exercises such as the crab walk, the abs snail, and the dead bug, if you want to be really creative. Engage them and they will join in the conversation! Creativity will always shine when you include resistance bands that you can get for every strength such as light or super strength.

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Types of Resistance Bands

There are 6 different types of resistance bands, each suited to a different purpose. It pays to get the right one, so here is a breakdown of each of them.

Flat Resistance Bands

Flat resistance bands are only about an inch wide and usually come in lengths of around four feet. They are often referred to as pull up bars because they can be used to assist you when doing the pull-up exercise. These bands are ideal for working your ankles and lower body. The thicker the band, the greater the resistance it will provide. These bands are color coded to identify the resistance level.

Mini Resistance Loop Bands

Mini Resistance loop bands are short length continuous loop bands that come in a variety of colors and resistance levels. These mini bands are great for working your rotator cuffs, ankles and legs. They are extremely compact and can even be put in your pocket when you’re not using them.

Resistance Loop Bands

Resistance loop bands are the full-size version of the mini-loop band. They are several feet in length and, again, consist of a continuous loop. Loop bands require some sort of anchor point for one end of the loop. This may be provided by your feet (as in when you do squats or shoulder presses), your torso (as in when you do push-ups) or a fixed anchor point (as in when you do the chest press).

Resistance loop bands come in different thicknesses and are color coded, with most companies following the same format. Fit Simplify resistance loop bands have the following color coding:

Handle Tube Resistance Bands

Handle tube resistance bands provide the band in the form of tubing at different thicknesses. The bands are normally constructed from thick latex rubber. On each end of the tubing is a grip handle which is made from a hard plastic material. Some brands, such as Fit Simplify, will provide carabiners on the ends of the tubing to allow you to interchangeably clip different tubes on the handles. This is great because it allows you to stack different bands together in order to increase the resistance level. The handles usually have foam grips to provide extra handling comfort. These bands allow you to get a gym quality workout wherever you happen to be.

Clip Tube Resistance Bands

Clip tube resistance bands are similar to handle tube bands, but they come exclusively as clip-on bands. They come as a complete set with attachments to allow you to work your ankles. They are made from the same latex rubber material as the handle bands. If you don’t want to use the handles, you can clip the ends of the band to anything else, such as a door. Bands can also be stacked together to provide a greater challenge to the workout.

Figure-8 Resistance Bands

Figure-8 resistance bands are shorter than a full-length band. They are also made from tubular band material of latex rubber. The bands have a rubber enclosure in the middle and handle at each end. The band can be held by another person while you are exercising. It can also be attached to a weight or a parachute.

Buyer’s Guide

Resistance Level

The first thing to be aware of when buying resistance bands is to understand the equivalent free weight resistance level that you are wanting to get from the bands. You do not want to end up with bands that are either too light or too heavy for you. While equating the resistance level to what you receive from a barbell or dumbbell is quite an inexact science, the following will give you a guide . . .

Yellow and Blue bands are designed for beginner exercises, providing an equivalent resistance of 2-6 pounds when equated to dumbbell weights.

Green bands are designed for those with about a year’s worth of experience and equate to a resistance of around 10-12 pounds.

Black and red bands are the heaviest and are designed for use by experienced exercisers. The equivalent weight resistance is between fifteen and thirty pounds.

If you are wanting to buy a set of bands because you are coming back from injury you should begin with the lightest possible and go for mini bands to start with. Once you have got a month or so of experience, then you can advance to loop or tubular bands.

Handles or Loops

If you are a person who is transitioning from gym training with barbells and dumbbells to using resistance bands, you may want to begin with handle tubular bands. They will more closely replicate the feel of what you have been previously doing. Apart from that, however, you should probably opt for loop bands, as they are more versatile, allowing you to do exercises from an anchor point as well as with your body as the base of resistance.

What’s in the Set?

Different suppliers of resistance bands provide you with different pieces of equipment. Look for the most comprehensive set that you can get, as it will usually provide you with the best value for money. With the Fit Simplify’s clip tube resistance band set, as an example, you get 11 pieces of equipment, including a comprehensive downloadable training guide.

Guarantee

When you are buying a product such as a resistance band you need to have confidence that it will not break. The advertising can give you all the assurance in the world, but it is the warranty that speaks. Look for a full lifetime warranty, such as that provided by Fit Simplify on all their products.

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