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5 Tips To Make Your Exercising Fun and Enjoyable

In the last blog post, we’ve discussed these 3 myths that held us back from exercising. We’ve witnessed first-hand how it delimit us from formulating an effective workout regimen.

exercising tips

Now that we’ve finally debunked these myths, we’re now going to tackle about the fun ways to actually enjoy and look forward to exercising. What are we waiting for? Let’s head on!

1. Make it a Habit

Sure, exercising is a difficult task. Even more so, if you need to stick with it for a couple of days every week. But, guess what? It’s only difficult if you think about it as a undesirable activity. So instead of thinking how exercise is exhausting your body, stop thinking about it and: JUST. DO. IT.

After a few weeks of working out, you’ll find yourself yearning to exercise without realizing it. Your body will gradually adapt to this new routine until it develops into a habit.

2. Find an Accountable Exercise Buddy

Exercising becomes easier if you have someone else checking up and exercising with you. After all, you wouldn’t want to break your promise and miss your appointment when your friend is waiting for you to show up on her doorstep, right? So, get up and start moving!

Having an accountable partner or support group will inspire you to keep moving forward to reach your goal. They will be there to lift you up when you’re feeling down and to remind you why living a healthy lifestyle is worth all the sacrifice you’ve made. Don’t give up! You’ve already come this far!

3. Turn the Exercise into an Exciting Game

Playing a game is never boring or exhausting for most of us, so why don’t you treat exercise like one? In fact, the term “exergaming” was invented for this unique but exciting activity.

One example of a fun exergaming is called Just Dance Video Game. It lets you hit a certain goal just by moving your body.You’re not only going to break some sweat and lose fats in the process, but you’ll have fun, that’s for sure.

4. Plug in your Earphones

There’s nothing more enjoyable than to listen to music when exercising. So start creating your perfect playlist as you start your morning workout. Or if you’re not fond of music, you can opt to listen to an audiobook and time flies by before you realize it.

Now that you’re finished reading this blog post, you’re in for our mini-game! This game is incredibly easy. You noticed how we’re still lacking one tip? Where’s the fifth tip, you say? That’s where you come in! Complete this blog post by posting your tip below. We can’t wait to hear from you.

Circuit Workout for Phase 1 Exercise

Circuit Workout for Phase 1 exercise

How would you like to shape your body? With this Phase 1 perfect workout, which combines strength and cardio exercises, you will surely get fit and healthy at the same time.

Allow yourself to enjoy the summer

Summer shouldn’t be a one big all-you-can-eat buffet, especially if you have zero time for gym. But no worries! You won’t have to put on any additional pounds. In fact, you could actually lose a pound per week with these Fast Metabolism Diet Community easy-to-follow exercise steps.

Burn it off

You can do this intense workout with just about any open space. This routine has an  8-minute cardio alternate bouts with 6-minute strength sets for maximum burning of fats.

Do the Cardio Blast for every circuit workout, then go through the strength exercises twice with a 30-second break every after each move. Move to the next circuit.

Circuit 1

Cardio Blast: You can either go biking, running, or inline skating for about 5 minutes. Just don’t forget to increase your pacing from easy to moderate intensity, then increase to moderate pace for about 3 minutes.

Circle Hop Squat

Squat

Steps:

  1. Stand with feet far apart and turned slightly outward.
  2. Lift your chest, lower your body to form a squat and stretch arms to reach the ground.
  3. Push into feet so that you could jump up as you turn to 180 degrees left while in the air then circle arms up and over from right to left at the same time.
  4. Land lightly on the ground in a squatting position and facing the opposite direction, arms back towards the ground.
  5. Repeat previous step, jumping to the right in a 180-degree angle as you move your arms in a circle from left to right. Alternate for 1 minute.

Diamond Push-Up

modified squat

Steps:

  1. Get your knees down and close together and do a modified push-up position.
  2. Using your fingers, form an imaginary diamond shape and place it directly under your chest, and arms straight straight but don’t lock your elbows.
  3. Bend your elbows so that they are placed at the sides of your torso and point slightly backward while lowering your chest toward the ground.
  4. Press your palms against the ground and carry your body to come back up; repeat for 1 minute.

Alternative: You could also place your hands directly under your shoulders.

Circuit 2

Cardio Blast: Done by alternating 2 minutes moderate intensity with 2 minutes high intensity for a total of 8 minutes.

Core Leg Drop

Core leg drop

Steps:

  1. Lie on your back with legs straight up and raised in a 90-degrees angle.
  2. Clasp your hands and reach forward while lifting head and shoulder blades.
  3. With left leg kept in initial position, bring right leg straight down, crunch up, and bring hands down to slightly touch the left thigh.
  4. Return to previous position and  repeat steps on the right side.
  5. Alternate for about a minute.

Alternative: Keep your hands behind your head throughout the pose.

Single-Leg Push-Off

Single leg push off

Steps:

  1. Stand with feet hip-width apart, knees slightly bent, hands raised in front of the body with palms put forward.
  2. Lift your right foot and then bend knee in a 90-degrees angle so that your heel faces behind you.
  3. Fall forward in a slight manner onto your hands while right leg kept bent and lifted to allow left heel raising off the ground.
  4. Push weight so that hands will carry it and the ball of left foot to return to its previous position.
  5. Repeat for about 30 seconds; switch sides, and repeat for another 30 seconds.

Alternative: Keep both feet attached and laid flat on the ground. After standing back, lift your knee (alternate sides).

Circuit 3

Cardio Blast: Do a moderate 1-minute intensity alternating with a high 1-minute intensity for about 8 minutes.

Starting-Gate Lunge

Starting gate lunge

Steps:

  1. Stand with feet stretch apart along the line of your hips.
  2. Move right foot backwards, and lower body to form a lunging position with both knees positioned at 90 degrees angle.
  3. Keeping chest lifted, hinge forward at the hips and touch one hand to the ground on either side of the front foot.
  4. Push into feet and raise body off the ground and breath some air in, then land softly in previous position.
  5. Repeat for 30 seconds, then do it with the other leg and repeat for 30 seconds.

Alternative: Instead of doing a hopping movement, you could rise up from lunge position and then sink back down.

Table Twister

table twister

Steps:

  1. Sit up straight with knees bent, feet apart on the ground in line with hips, and knees positioned over ankles.
  2. Hinge back at around the waist; place your hands on ground below shoulders, fingers out. Lift hips to raise body, then bend elbows to point directly back as body dips toward the ground.
  3. Push into heels, and stretch arms straight arms to raise body back up; punch right arm across your chest to rotate your torso towards the left.
  4. Place hand back to the ground, then immediately dip and twist to opposite side.
  5. Continue the cycle for 1 minute.

Alternative: Instead of twisting and punching, alternate lifting your hands off ground.

Circuit 4

Cardio Blast: An 8-minute high-intensity workout

Reverse Diagonal Lunge Roll

reverse diagonal lunge

Steps:

  1. Stand straight with feet kept close together and arms at both sides of the body.
  2. Maintaining right leg straight, move left foot back in a diagonal position and knee bent to the left in a 90-degrees angle to form a lunging position; touch ground by inside of left foot with right hand.
  3. Push left leg and return to starting position all the while lifting right arm to roll shoulder backwards.
  4. Repeat steps on opposite side and alternate for 1 minute.

Alternative: Instead of a diagonal way, execute lateral lunges out to the side.

Plank Hop

plank hop

Steps:

  1. Pause in the “up” part of push-up; hands allowed to suspend below shoulders and body in straight line.
  2. Lower hips a bit, then lift them as you push into hands and feet while hopping your feet (and hands, if possible) to the left side, gently landing with elbows slightly bent.
  3. Repeat hopping right and continue to take turns.

Alternative: Instead of hopping, you can walk feet from side to side.

Exercising can also be a fun and exciting activity especially if your goal is to become fit and feel better about yourself. It becomes even more special if you do it with your friends or loved ones. So don’t afraid to make that big leap of your life to lose weight and become a better version of yourself.

 

10 Fitness Gadgets for Health Junkies

feat-image-fitness gadgets

Are you gadget savvy? Are you always on the look-out for the latest fitness or workout apps? If you’re not, then now is definitely the best time to start. There are lots of gadgets and downloadable apps available today that are handy in monitoring your heart rate, distance progress, and other vital signs, when you’re exercising. Check out these fitness gadgets that you could use to help you achieve your fitness goals.

Misfit Shine

misfit shine

This tiny activity tracker can be worn as a watch, pendant, or bracelet. It tracks your movements and activities so you can set your goals and monitor your progress with its corresponding app in your phone. The best part is, it’s also waterproof so you can use it when you’re into water-based workout routines.

HAPIfork

hapifork

Are you monitoring your eating portions and habits? If yes, then HAPIfork is for you. It has a built-in sensor that notifies the user through small vibrations when they’re eating too fast. This amazing fork gadget helps you reduce your eating pace, duration and even amount of food intake. It can also measure intervals in between fork servings per minute. The data can be tracked with the app that goes with it. HAPIfork is also dishwasher-friendly.

Finis Neptune

Finis Neptune Underwater 1

Finis Neptune uses bone conduction audio to let you hear music without the need for ear buds. It makes clearer ad louder music even if you’re submerged underwater. Finis Neptune has 4GB built-in storage, rechargeable battery that last for 8 hours and an OLED screen. Perfect for fitness junkies who are also music addicts.

Sportiiiis

sportiiiies

This app is definitely for cycling enthusiasts. Sportiiiis can be mounted on your sunglasses and you can track your speed, heart rate, etc. via voice prompt with its Heads-Up display.

Fitbit Aria

FitBit_Aria_35301721_35301722_01

This is no ordinary weighing scale. Fitbit Aria also weighs your Body Mass Index (BMI) and body fat percentage. It allows up to 8 users, and stored data can be transferred to your computer with its wire-less connectivity. Fitbit Aria can also be sync with your smartphone to notify you whenever you reach a fitness goal.

Umoro One

umoro one

This high-tech bottle can release up to 1.5 scoops of whey-protein mix or other powders with just a push of a button. You won’t need to carry multiple bottles with Umoro One. With its built-in ‘ball’ you are assured that your powder is mixed well especially hard-to-dissolve ones. Perfect storage for your workout drinks.

Sensoria Smart Sock

sensora smart sock

This gadget gives feedback to the smart sock which then relays pressure signals in your ankle area. It also comes with an app that helps you track your movement and a virtual coach for tips on pacing and landing your feet correctly. Sensoria Smart Sock is washable and very comfortable.

Amigo Fitness Bracelet

amiigo

This band comes in two, one to be worn on your wrist, the other, strapped to your shoe, to capture both lower and upper body movements.  Amigo Fitness bracelet can differentiate movements from swimming, hiking, football and even with cardio and weight equipment. It can sync via Bluetooth and works with other apps as well.

Trace

trace

The perfect gadget for action sports enthusiast, Trace can be used for surfing, snowboarding and skateboarding. The device can be mounted your board where it can track the tricks you landed, speed, and height. The data goes to the smartphone app.

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter  tracks and trends blood oxygenation levels, pulse rate and Perfusion Index. It can be plugged to any iOS device, an ideal gadget for health buffs.

There you have it, lots of gadget options you can use to help you stay on track in your journey to a healthy life. Matched with commitment and perseverance, achieving those fitness goals you have set for yourself will surely become a reality in the very near future.

 

3 Workout Mistakes You Should Stop Committing Now!

Most of us undoubtedly frown in disgust whenever we hear the term exercise. We often see it like it’s some sort of punishment because we’re out of shape. You need to beat yourself into working out because you indulge yourself with unhealthy food cravings. You need to push yourself to the limit in order to lose weight to become acceptable to society. This kind of mindset has been instilled in our mind causing us to have a hostile attitude towards exercising.

workout mistakes

The truth is, exercising should never be tiring and exhausting. It’s supposed to be enjoyable and fulfilling. You should never feel miserable or be obliged to do it just for the sake of losing weight. How do we encourage ourselves to have a positive attitude when it comes to exercising?

It’s time to debunk these workout mistakes and refresh our mindset to formulate an effective workout regimen.

1. Exercise Isn’t all About Cardio

This certainly tops the list of our workout mistakes. While Cardio offers a lot of health benefits and goodness to our body, cardio is only one part of exercising. Cardio can only improve one section in our body. It can help improve our speed, cardiovascular endurance. But it cannot improve our strength and bone density.

Instead, what we need is a mix of exercise. Just like in eating, we need to mix our exercise to address our body’s specific needs.

That’s why fast metabolism diet uses mixed exercises that you need to do every phase. This varying workout regimen will help improve different sections in your body in order to lose weight. You won’t need to push yourself doing cardio 5-6 times a week just to lose weight.

2. You need to stick in Running to lose weight.

This is actually in relation to number 1. We’re all led to believe that cardio is the only way to exercise and lose weight. And when we talk about cardio, the only thing that comes to our mind is running. We need to run like crazy until we’re out of breath to lose some weight. We often feel miserable when we’re panting like crazy, pushing ourselves to move, run harder, only to find out we’re left behind in a race while our friends are running swiftly. Frustrating isn’t it?

Why do you allow yourself to suffer like that? If you don’t like running, then don’t do it. Doing something you don’t love and enjoy will only stress you out. And remember? When you’re stressed, your body will withhold those fats rather than losing them! Wasting all your efforts in vain!

Instead of running, you can do other cardio exercises such as dancing, brisk walking, hiking, etc. The same as with strength-training and stress-reducing activities in Phase 2 and 3. The most important thing is to get your body moving shed those pesky pounds off your body.

3. Giving Up Exercising Because It’s Exhausting

Just like in yo-yo dieting, we’ve also had our fair share of yo-yo exercising moments. That incredible motivation we have before we start hitting the gym. Then after a 30-minute session of intense workout, you feel sore, and beyond exhausted. That’s when your motivation to keep going starts to diminish. Until you found yourself . . . dang! Quitting on exercising and starting this horrid cycle again for the nth time.

If you feel like quitting, remind yourself again why you’re doing this. You’re doing this to lose weight and be healthy. And of course, don’t forget to pat your back for a job well done. You’ve come this far, every step you take is a process. Do you really want to stop when you’re so near to achieving your goal? I bet you wouldn’t want that.

So stop committing these workout mistakes. We recommend you to keep going and don’t give up until you reach your goal. In our next blog post, we’ll tackle some ways on how to make exercising more fun and enjoyable!

5 Healthy Thanksgiving Day Tips for Every Fast Metabolism Dieter

Thanksgiving Day has always been a welcomed tradition for most families. We celebrate it with a feast to express our appreciation and gratefulness for all different kind of blessings we’ve received. It is also the perfect time to be reunited with our loved ones.

Thanksgiving is but a joyous event but for our fast metabolism dieters who are still struggling with losing weight, the Thanksgiving Day can be a major kill. With all the mouthwatering food served on the table, the temptation is nearly irresistible, but isolating ourselves in the corner while everyone else is feasting and enjoying the Thanksgiving day is definitely not an option.

How do we have fun on Thanksgiving Day and still minimize its impact in our diet?

5 Thanksgiving Day Tips for Every Dieter

The fast metabolism diet community will make sure that you get to enjoy this special day without ruining your weight loss plans. So we’ve prepared a great deal of tips that are handy and easy to remember even while you’re having a blast. Head on below to see the surprising pointers that you can actually apply!

Plus we created an exclusive Thanksgiving recipes that you can enjoy this holiday!

1. Be Sure to Eat your Breakfast and Succeeding Meals/Snacks

breakfast

The most common mistake the dieters commit when preparing for a special event is skipping breakfast, snacks and meals before the event takes place. This technique is highly discouraged because when you starve yourself, your body starts withholding fats instead of losing them. And since you haven’t eaten anything before the event, you are most likely to overeat during the event. You will consume more than what your stomach can take.

Instead of starving yourself, eat your phase-specific breakfast diligently. Eat it within 30 minutes of waking. before you start exercising. Remember that breakfast is the most important meal of the day!

2. Eat Fat-based snacks on Phase 3
avocadoFat based snacks like avocados, nuts, seeds, as well as turkey jerky, will keep your blood sugar stable, decreasing the temptation to indulge into carbs and sweet cravings. It is recommended you eat these snacks before and during the event.

3. Shift your FMD Phases for Thanksgiving Day

Since Thanksgiving Day falls on Thursday, it is hard to deal with the holiday while you’re in Phase 2. Granted you’re following the ideal fast metabolism diet plan, Phase 2 will mainly restrict you from eating most of the food served on the table. Instead, we’re going to shift your FMD phases for the next fortnight so that Thanksgiving Day will fall on Phase 3. You can apply the phase-rotation for Thanksgiving 2016 below:

  • Sunday, Nov 20, Phase 3
  • Monday, Nov 21, Phase 1
  • Tuesday, Nov 22, Phase 2
  • Wednesday, Nov 23, Phase 2
  • Thursday (Thanksgiving!) Nov 24, Phase 3
  • Friday, Nov 25, Phase 3
  • Saturday, Nov 26, Phase 3
  • Sunday, Nov 27, Phase 1
  • Monday, Nov 28, Phase 1

On Nov 28, your phase rotation for the week will be back to normal once again.

4. Have a Post-Detox Plan

Hope with Green: Green Easy Soup Recipe for Detoxing

After you get to enjoy the Thanksgiving Day, it is important to detoxify yourself from the food you ate last night. Have this incredibly easy and simple green recipe detox soup. Remember to double your veggies intake after Thanksgiving!

5. Enjoy the Event

Last but definitely not the least, try to enjoy and embrace the event! Don’t get so worked up! Stressing yourself will only worsen your condition. Your metabolism is healing already, so just relax and see how your metabolism fires up and burn those foods.

thanksgiving recipe ebook

The Fast Metabolism Diet Community wishes everyone a meaningful and delightful Thanksgiving! And here’s a small treat for you as we celebrate Thanksgiving – fast metabolism diet Thanksgiving 2016 recipes. We are truly thankful for the companionship we’ve built in this community. Now, we leave you with a question, what are you thankful for?

5 Tips to Exercise Portion Control To The Foods You’re Eating

The habit of moderation is proven to be the ultimate way to losing weight and to maintaining a healthy lifestyle. With this principle, we don’t have to ditch the food we love for the sake of ‘dieting’. A balanced, healthy diet still means you have the ability to stay physically fit without totally giving up your favorite food. That’s why in the fast metabolism diet, we’re practicing portion control to food consumption.

But for some of our fast metabolism dieters, portion control is easier said than done. Oftentimes, we tend to overeat when we’re emotionally stressed. Or if not, overeat healthy food, thinking it won’t have a negative impact to our diet.

5 Tips to Exercise Portion Control To The Foods You’re Eating

How can we effectively practice portion control? Here are our top 5 tips to help you exercise portion control and avoid overeating.

1. Drink a Glass Of Water Before You Eat

We recommend drinking at least a glass of water before you eat your meal. Drinking water will help you feel fuller and minimize the chances of overeating. Did you also know that the symptoms of dehydration make you feel hungry?

5 Stunning Health Benefits of Drinking Water

Oftentimes we confused our thirst with hunger. If you’re feeling hungry, drink a glass of water first and wait for 10 minutes. If you’re still feeling hungry, you can then eat food. But if not, then congratulations! You just eliminated your hunger problems without giving in to your cravings!

2. Wear Fitting Clothes

portion-control-3

Wearing fitting clothes will help you be aware of your own body. The purpose of this is to keep your body checked when you’re eating. If you felt your clothes go tighter, this will prompt you to slow down in eating. If your clothes are also too loose, chances are, you’re going to keep coming back for seconds. This can lead to eating more portions than necessary.

That’s why we recommend you to wear fitting clothes that match your body– not too tight and not too loose. The clothing method will help you monitor and keeps you eat the right portions needed for your body.

3. Use Smaller (and red) plates when serving your foods

switch to smaller plates

Whenever there are different kinds of dishes served on the table, our natural instinct is to have a bite of every dish, That’s why if you have a big plate on the table, chances are, you’re going to get  huge chunks of the food which basically ruins your portion control in the process.

red plates

Switching large plates to smaller ones, on the other hand, will send signals to your brain that you’ve already taken large portions of food and you’ll stop adding more. Plates colored in red also symbolizes the STOP sign. So you’re most likely to consume less because it signals you to slow down or halt eating.

4. Veggie Fillers

In this diet, we’ve been vocal in supporting veggie consumption (as long as veggie  is allowed in your current phase). So if you want to fill your plate without worrying about overeating, you can fill it up with veggies instead. Veggies contain nutrients and fiber that will help you feel fuller and satisfied.

5. Drink Water and Smoothies on a Tall, Thin Glass

tall glasses

Drinking from tall, thin glasses will trick your mind into thinking that you’re consuming more. But in reality, you’re actually consuming less. Whereas the big, short glasses held more portions than the smaller ones.

We hope these tips will help you in exercising your portion control easier. With conscious effort, you’ll master the art of moderation in no time and you’ll be able to finally enjoy eating the food you love while maintaining a healthy lifestyle.

4 Ways How Pokemon Go Can Improve Your Health and Wellbeing

Last time, we shared about the positive health and fitness reviews of Pokemon GO towards its users just a couple of weeks after it was first released. More and more people are now inclined to walking and exercising with this app compared to the World Health Organization (WHO) campaign in the last 60 years.  It’s no doubt that the Pokemon Go craze has now become our new work out buddy!

Pokemon Go Improve Health and Wellbeing

But did you know that walking is not the only health benefits you can get from this game app? Here are 4 ways on how Pokemon Go can improve your health and well being.

1. Brisk Walk around Terrains and Slopes 

Walking is the foundation how Pokemon Go works. You need to get out of your house, walk around the neighborhood or any place to look for pokemons, catch them or hatch an egg. You are required as a gamer to go to Pokestops and Pokegyms to battle with other players and win.

But to make your walking session all the more challenging and adventurous, opt for a brisk walk. Brisk walking can help your abdomen, hips, and legs to work hard to maintain your balance against gravity.  If you opt to train on steep slopes, you’ll be pushing more effort on your legs, joints, and muscles to work harder, losing more fat in the process!

2.  It Can Improve your Mental Health

Walking while playing Pokemon Go not only improves your physical aspect but your mental health as well. People with depression forces them to get out of the bed and chill using the app. It gave them a sense of purpose and lifted their moods. It can also help you clear your mind, meditate on the important things happening in your life and connect with nature again.

3. You Get Fresh Air and Sunlight 

Gone are the moments where you dreaded waking up early to exercise. Now, most people anticipated waking up in the morning and going outside to fulfill their quest to catch all those Pokemon! Not only that, you get the natural Vitamin D from the sun’s light rays that help absorb calcium and promote bone growth.  Breathing the fresh air and enjoying the morning breeze will help boost your mood and respiratory health.

4. You Get to Improve Your Social Skills 

Once we’ve heard the term video game, we associate it with shut in video gamers. Those people who’re in front of their computers all time doing nothing but play. But now, the video game industry’s image is now turning into a positive one because of this app. Pokemon promotes your social and interpersonal skills by interacting with different Pokemon trainers as you go on Pokegyms. It also helps promote building long-lasting friendships.

If you haven’t already, you can download Pokemon Go on App Store. Bye for now, gonna catch Pokemon myself.

Need Some Exercise Motivation? Pokemon Go Will Make You Love Exercise!

Some, maybe most of us fret the thought of doing exercise because it connotes to a tiresome and laborious activity and aggravates the tiredness especially when we suffer Delayed Onset Muscle Soreness (DOMS). It’s a horrible feeling, right? Aside from that, our working schedules, unplanned appointments, and night-outs often got in our way, making us hard to stick to our exercise regimen.

Need Some Exercise Motivation- Pokemon Go Will Make You Love Exercising!

If you found yourself seeking some motivation to get you into the mood of exercising, then the rising popularity of the augmented-reality game Pokémon GO – Niantic, Inc. is the one you might be waiting for!

It’s only been a few weeks since Pokémon GO was released in the United States, but it’s already been on the top of the most downloaded app more than Tinder. What makes this game unique is it promotes body coordination and activity. You get to exercise your legs as you search and capture some Pokemon! You get to be walking around and exercise while you’re enjoying playing the said game!

Let’s hear the positive and healthy remarks it garnered from its players:

 

Who knew this one popular app game not only reminds you of your childhood memories with Ash and Pikachu, but it can also be your buddy in exercising and losing weight! If you haven’t already, try to download this game and see for yourself.

5 Tips to Stay Healthy this 4th of July

Our Independence Day, also known as 4th of July, is one of the most highly anticipated holidays in America. Not only do we get to commemorate this important event, but this is also the perfect time to hold a grill party and enjoy the hot and warm weather. It’s a fine time to catch up with our friends and engage in chitchat and outdoor activities.

5 Tips to Stay Healthy this 4th of JulyWhile it is delightful to engage and bond with our friends and families this holiday, it is also important to remember our ground when it comes to health and well-being. Remember that you can still enjoy this event without refraining yourself from indulging yummy foods. Here are our top 5 tips for you to have a euphoric 4th of July celebration.

1. Opt for Light Foods

No one would want to eat a heavy, full meal while letting yourself get exposed to the sun’s scrutinizing heat, so go for more salads and side dish instead of eating the main course. Opt to grill more fruits and veggies. They are healthier and lighter to eat and you wouldn’t worry about binge or overeating while you’re having a nice chit chat with your friends.

2. Start Your Day with Breaking Some Sweats

Just because it’s 4th of July doesn’t mean you can now skip exercising. No. We encourage everyone to continue doing their phase-specific exercise. Let’s get your blood pumping and spark your metabolism up to burn all the foods you’ll be eating for this special day!

3. Stay Hydrated

5 Stunning Health Benefits of Drinking Water

We already know the awesome benefits of water can bring to our body, but we still recommend you to stay hydrated especially now that it’s summer. The warm weather can make you feel hot, bothered, and drained. So keep on drinking water and pair it up with watery fruits like watermelon, mangoes, and pineapple. These fruits are packed with vitamins, fiber, and water that can help you withstand the intense heat every day.

4. Make sure your grill is clean

After grilling your favorite fast metabolism diet recipes, do a quick clean up of any left debris and food. You can turn on the heat and let it burn a bit. When it’s cool, make sure to do a quick scrub. Having your grill in a deep clean to keep off the bacteria and germs from contaminating your food and body.

5. Choose Healthy Drink Options

Although we already recommended on tip #3 to stay hydrated, there will be times where you will crave for more cool drinks to clench the thirst you’re experiencing, especially that it’s not only Summer season but it’s also a holiday! Lots of drinks and beers will surely be served on the table! So better yet before you give into drinking those sinful drinks, we suggest you hold on and think again! Don’t waste all the tremendous efforts you gave in losing weight just to quench your thirst! Opt for drinking healthier alternatives like your favorite smoothies and herbal tea! If you cannot avoid drinking wines, go for organic, sulfite-free ones.

Don’t let the festivity of this holiday ruin your fast metabolism diet plan. With moderation and conscious effort in making the right choices on food, you can maintain your health while celebrating our Independence Day this 4th of July. Happy 4th of July!

3 Cardio Myths You Should Drop to Lose Weight

It is an universally accepted belief that doing cardio is the key to losing weight. We believe that eating very little next to nothing and torturing ourselves to run hundreds of miles per day will make us lose all the excess weight we carry. While it is true that cardio plays a vital part in losing weight, its just the tip of the iceberg.

3 Cardio Myths You Should Drop to Lose Weight

Cardio have tons of awesome health benefits to our body yet it is not fully acknowledged because of so much misinformation lurking around the internet. Well, it’s time to start reassessing what you believe about cardio and eliminate them to work on an effective exercise regimen as you go on each phase of fast metabolism diet.

1. Cardio helps speed up weight loss

No matter how much you’re committed to working out, if your diet is not right, then you’ll have no chance of losing weight! In fast metabolism diet, you don’t need to workout 5 to 6 times per day.

Just exercising thrice a week (perform phase-specific exercise once a day in each phase) is enough as your workout regimen. We want your energy to focus more on healing your metabolism to get rid of the fats. And we can achieve that by correcting the food we eat.

Our main goal is to correct your dietary habits and lifestyle, so take more time in preparing your meal map while incorporating cardio activity during phase 1,

2. Cardio Intensity Workout Doesn’t Matter

The intensity of your exercise plays an important role in losing weight. In fact, the intensity of your workout can help you in keeping your workout regimen despite your hectic schedules. Intense cardio workouts drive you to exert more energy than necessary, thus burning more fats in the process in a small period of time. For those who have tight schedules, we recommend you do a quick, intense workout like 15-minute brisk walking, hiking, dancing, etc, as it can actually help you in losing weight more than you think so.

Note: Be mindful that even though we recommend quick, intense workout, your heart rate should remain between 120 to 150 beats per minute, depending on your fitness level and age. Here’s a helpful guide to finding your ideal fat-burning heart rate.

3. Don’t eat before Cardio

This is absolutely not true. If you’re exercising, your body needs energy in order to have the power to work ahead– in this case, burning up pesky fats for you to shed pounds. And the only way of getting that energy is through food.

If you attempt to exercise without eating something, in hopes that your body will burn stored fats to lose weight, that’s where you’re wrong. Your body will not burn those, instead, it will tear down and burn your muscles first in order to excrete energy, storing the fats further.

Why? It’s because your body is thinking that you’re into emergency mode. Since your body is not receiving any food, it will hold on to the fats to help your body survive for days without eating any foods. And this scenario is what we’re exactly avoiding for. We don’t want that happen, we want to burn those fats and build lean muscles. So we implemented the rule of eating within 30 minutes of waking.

Are you guilty of holding on to these myths? Start shifting your mindset now in order to perform your cardio exercise during phase 1 properly. Remember that cardio is not only about running. You can do brisk walking, mountain climbing, outdoor activities, etc. Get creative!

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