Advertisements

Exactly How To Use Eggs To Lose That Extra Weight

Research has found that eggs are literally the new ‘superfood’. Here’s the double whammy: not only do they boost health, but they’ve even been found to help fight obesity.

Superstars Of The Food Pyramid

A study published in the Journal of Nutrition and Food Science reveals that eggs are the most nutrient-dense foods and we should be eating an ‘egg a day’ to benefit from its nutritional benefits.

Eggs also fight age-related muscular degeneration, because they’re high in antioxidants.

READ MORE: 5 Foods You Won’t Believe Contain More Protein Than An Egg

Dieticians have been saying that one can eat an egg a day and it won’t have an effect on cholesterol. This was proved by research which was conducted over a 30-year period – the study showed that there was no link between eating eggs and the increased risk of heart disease or a rise in cholesterol.

New studies show that saturated fats have the potential to raise cholesterol, not cholesterol-rich foods. The American and UK Heart foundations have subsequently changed their recommendations with regards to eggs. Eggs have high levels of vitamin D, B12, selenium and choline and they contain the richest mix of amino acids.

What About Weight Management?

Eggs are low in kilojoules, with a medium egg containing less than 335kJ (which is less than a small packet of chips).

READ MORE: “I Cut Out Everything And Only Ate Protein – This Is What Happened”

A study showed that eating two scrambled eggs for breakfast contributed to greater satiety (feeling of fullness), which reduced total kilojoule intake for up to 36 hours. One trial showed that substituting eggs for bagels for breakfast, in combination with a low-kilojoule diet, significantly lowered weight over a 60-day period. Bonus: the trial also showed no effect on cholesterol.

What does this mean? Include eggs, as above, in your daily weight management plan and benefit from this ‘superfood’.

Check out these 5 weird signs that you need to eat more protein. Plus: 10 power breakfast recipes every active girl needs in her life.

Advertisements

5 Ways To Switch Up Your Workout Routine To Lose More Weight

You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

Put away that sad trombone — with a few simple changes to your normal routine, you can finally start to see results. In fact, changing it up is basically the secret sauce for making progress — whether you want to lose weight or just get strong AF.

“Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout if your goal is weight loss.

1. Warm Up (But Really Tho) For Weight Loss

If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

“Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

2. Work Interval Training Into Your Cardio Routine

“Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

READ MORE: Here’s The Super-Simple Way To Count Kilojoules For Weight Loss

3. Focus On Compound Movements

Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.”

4. Lift More Weight

Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

So if you’re lifting five kilos, try increasing the weight by about about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

READ MORE: 5 Weight Loss Rules From Nutritionists That You Should Break

5. Refuel And Rehydrate

“If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

Burn More Kilojoules At The Gym — Without Doing Any Extra Exercise

w644

You’re doing your 60 minutes of moderate-intensity exercise most days, but the scale hasn’t budged in weeks. The solution? Don’t do more exercise – just change how you do it.

The amount of fat you burn during exercise is determined by your weight, age, gender and the amount of muscle mass you have, says Catherine Viljoen, a biokineticist at Virgin Active SA. So there’s no one-size-fits-all approach that’s guaranteed to work, but a few adjustments will go a long way.

Hit The HIIT

High-intensity interval training (HIIT) is a great way to jolt your metabolism into action. “By alternating between high- and low-intensity training, you burn more kilojoules,” explains Viljoen. “An example of a cardio interval would be one minute of step-ups or star jumps interspersed with two minutes of brisk walking. Ensure you build up a good sweat and increase your breathing and heart rate.”

Flex That Muscle

Another way to up your burn: introduce strength training. A kilo of muscle burns more energy than a kilo of fat, meaning muscular people typically have a higher resting metabolic rate. So if you’ve lost muscle mass as you dropped kilos, it’s time to start rebuilding.

Should You Eat Before Training?

According to Gina Fourie, who has a BSc in dietetics, postgraduate in dietetics and BSc medical honours in exercise science, you should only eat before a high-energy workout, not a medium one. If your workout’s going to be intense, you’ll need the extra energy to sustain you, but if you’re not pushing yourself to the edge of endurance, you don’t need the extra kilojoules – especially if you want to metabolise fat.

What About A Post-Workout Snack?

Recovering muscles need fuel and protein. Prepare a healthy meal or snack, such as a banana with a little peanut butter, to have straight after the workout – this will also prevent you from grabbing a takeaway on your way home.

5 Things I Never Knew About Bodytec That Totally Blew My Mind

1. EMS Doesn’t Actually Hurt

Electro muscle stimulation uses electric impulses to stimulate muscles while doing basic exercise moves. You’re kitted out in a special top and shorts, with a vest over that, a butt band, and arm and leg bands, all of which have electrodes attached to them. These electrodes send the electric impulses to your muscles. It all looks pretty “cyborg-ish” and sounds like it’s going to hurt, but all you feel is a “buzzy” feeling in your body. It’s weird at first, but not sore at all.

Install Our Android App HERE

2. A Session Takes Just 20 Mins A Week

EMS training claims to activate up to 90 percent of muscles at the same time. What does this mean? You’re maximising efficiency in your 20-minute training sesh. It’s pretty intese, so the Bodytec trainers don’t recommend more than this per week. Pretty great for all the time-strapped fitsters out there! Also bear in mind that EMS is supposed to be done in conjunction with other sports or exercise routines. The goal is to make you stronger and benefit exercise performance, so it’s defs not a stand-alone workout.

3. It Reaches Deep Into Your Muscles

Two days after a session it feels like I’ve worked out for four hours – it really does reach deep into your muscles. Because of the maximum stimulation, your muscles are getting a harder workout than you could achieve alone. Once you get used to the initial “buzzy” feeling, the electric impulse is ramped up slowly, increasing that stimulation, and working your muscles harder and harder. The more the impulse is ramped up in certain areas (they can do it to individual areas, while keeping others at lower intensity), the more you’ll feel it. My butt hurt like a bitch when they upped the butt impulses!

4. Easy Moves Become Insanely Hard To Do

The movements seem easy, but are a lot harder when you’re hooked up to electrodes! As you’re doing the moves – basic squats, lunges, standing crunches – you can almost feel the impulse pushing back as you extend, bend or clench your muscles. I’ve almost lost my balance a couple of times from the sheer strength of the impulse!

5. I Feel So Much Stronger Than I Thought I Would

I haven’t got a six-pack or rock-hard thinner thighs, but I do feel stronger. For example, I can stay in a pose for longer during yoga – and this may well be due to the Bodytec training.

Up ↑

%d bloggers like this: