Tipster Charlie

Friday, 4 October 2019

Learn to control leptin levels to lose weight

To lose weight and achieve a healthy life it is important not only to follow a balanced diet and exercise routine, but it is also essential that you know and understand how your body works. Understanding what we are made of, how we work and why our metabolism reacts in one way or another, gives us the necessary tools to meet our goal.

In this attempt to make an x-ray of our body a transcendental last appears to control our weight: leptin.

This hormone is responsible for regulating your appetite and the percentage of body fat in your body. It acts like a lipostat, that is, when the amount of fat stored in the adipocytes increases, leptin is released into the bloodstream, to inform the hypothalamus and that endocrine mechanism are activated to reduce appetite.

In 1994, leptin was discovered and since then it began to investigate how it influenced the hormonal mechanisms involved in the regulation of appetite, food consumption, storage in adipose tissue and in the development of insulin resistance.

The amount of leptin in our body is proportional to that of our adipose tissue, that is, the more fat and body weight plus leptin circulates in our body.

The leptin circulates bound to a protein and has the following functions that can help control weight:

- Inhibits at the brain level and in other tissues the production of neurotransmitters and hormones that signal hunger or increase appetite and the desire to eat, for example, its presence inhibits the release of ghrelin, the hormone that stimulates us to eat.

- Promotes satiety and reduces the desire to eat by stimulating the production of peptides that are responsible for sending the message of satiety or the absence of hunger.

- Promotes energy expenditure and the elevation of metabolism by its participation in the release of thyroid hormones and also stimulates thermogenesis, with the help of the sympathetic nervous system. In other words, it helps heat production that consumes calories.

How to activate it :

- Say no to simple, refined carbohydrates and hidden sugars. The reason is that they increase insulin levels, favoring insulin resistance and interfering with your leptin production.

- Include protein in your breakfast. This makes your leptin levels good from the beginning of the day.

- Take a supplement of omega-3 fatty acids to increase your body's sensitivity to leptin, making it more receptive to it. And they are also excellent for your heart and cholesterol levels.

- Follow a balanced diet: leptin is closely related to weight control and insulin. The ideal diet to favor leptin should be high in unsaturated fat, moderate in carbohydrates of favorable glycemic index, moderate in lean proteins and low in fructose.

- Eat foods rich in zinc. Studies show that people with leptin deficiency usually also have a zinc deficiency. Very common in people with obesity.

- Learn to relax to reduce stress levels, which activate cortisol, a hormone that reduces leptin levels and promotes insulin resistance and obesity.

- Sleep at least 7-8 hours, as sleep regulates the levels of leptin and ghrelin (ghrelin is the hormone that tells your body that you are hungry). If you don't get enough rest, your body starts producing ghrelin and stops producing leptin.

- Train alternatively, cardiovascular routines of moderate duration and concentrated muscle toning. But eye too much cardiovascular exercise increases cortisol levels.

Sam

4 cardio exercises you need to lose weight

The cardio will be your best ally if what you want is to get rid of those kilos of more so annoying We show you some of the most effective exercises!

Are you determined to say goodbye to your extra pounds? So our advice is that, in addition to taking into account the exercise equivalent to 100 abs that we already talked about, you also integrate cardiovascular exercises in your exercise routine. And it is shown that this type of exercise forces our body to consume saturated fat as an energy source.

There are many types of cardio exercises ideal for losing weight in a short time, either to perform in the gym or even in your own home. That is why we have selected 4 fundamental cardio exercises with which you will be able to show off that 'great guy' that you have always wanted.

So take your mat, put on your sportswear and go for it!

1. Burpees and all its variations:

We know ... It is one of those exercises that you either love or hate, but it is certainly one of the most efficient when it comes to burning fat. And it is that in addition to being one of the most complete, it is ideal to introduce into our exercise routine either at home or in the gym. An exercise with which you will work for the large muscle groups at the same time that you will start your heart.

There are several types of burpees perfect for newbies and for true professionals of the burpee world. Fitness guru Tanya Poppett offers us a lot of super fun and effective options.

Ideally, you get to perform in each series about 20 repetitions, with another 20 seconds of rest between series and series.

2. Swing:

This cardiovascular exercise is another of the most common. And it is perfect for working the muscles of the buttocks and quadriceps. Also, increase your pulsations to the maximum.

It consists of taking the weight with one or two hands at the height of our shoulders and passing it under the legs (which should be slightly separated). The movements must be constant and keep the back as straight as possible at all times.

It is a complicated movement to perform at the beginning since it is not a habitual movement to which our body is accustomed, but it is certainly one of the most effective.

3. Sprint

Once our muscles are heated you can propose to do a 15-second sprint with 45 seconds of rest. An exercise that you can perform between five or ten rounds, minute by the interval.

This is one of the most effective exercises to burn body fat. And is that several studies have confirmed that career intervals are much more effective in getting fat burn at a constant and faster rate.

As you become more expert in this exercise you can increase your sprint at intervals of 30 seconds of soft jogging, with 20 seconds of running, 10 seconds of sprint ... And of course, then do not forget your rest!

4. Circuit exercises

If the 'sprint' is not your thing and just thinking about it makes you lazy, the exercise we propose now will seem much more entertaining. And it is that training can be much more fun with cone circuits or other material that helps us mark a particular circuit.

With this type of exercise, we can improve, in addition to our cardiovascular capacity, our agility, speed, coordination, and memory.

The possibilities are many and varied since you can mix many different exercises.

Sam

Fitness 11:41

What if the key to losing weight was in your DNA?

This genetic test can determine which foods benefit you the least depending on your molecular chain.

We have asked ourselves again and again: Why don't we lose weight if we eat as we are supposed to lose weight? We have reduced sugars, we have made a thousand and one hypocaloric diets, we have resorted to nutritional ketosis and, of course, we have forgotten alcoholic beverages. However, we continue to feel bloated and we do not finish achieving the objectives that we so clearly visualize. Why are those kilos still clinging to our bodies?

The truth is that the usual diets are based on very similar patterns and that affects their effectiveness, that is why some people work and others do not. So what does the success of a diet depend on? The answer to this mystery is in your genes.

The reality is that many of the foods that we think are healthy are not for our body because our DNA determines it, and therefore it is harder for us to lose weight, or digest them, etc ... It is what the nutritionists and geneticists explain to us of Clinics of Recovery of the Healthy State (CRES), who, guided by Juan Carlos de Gregorio, its founder, and CEO, have been dedicated for several years to analyze the genetic file of their patients, until it becomes a template that provides information about what feels good and bad for each one of them.

Experts have come up with the formula that allows them to know what foods we can take and which not depending on the intolerance they may have in our body. And that makes a big difference because eating knowing foods that feel good or bad is the fundamental aspect of good digestion and metabolization of food. If you are also aware of possible intolerances, or if you have a genetic predisposition to obesity you can take action on the matter. Moreover, the CRES nutritionists and geneticists group are able to evaluate how your satiety control works to teach you to understand the messages your body sends.

And is that a plate of pasta or a good paella, for example, does not fatten the same to one person than another. Saliva, or rather, the study of our saliva, will provide us with the dietary response about what we can or cannot eat, or do it more or less regularly without having to repent.

Without going any further, fried eggs can have a very different impact according to the genetic test, whose results offer very useful information on nutrition for our whole life since genetics does not change, a factor to take into account when learning to eat based on our genetics.

Based on 26 selected polymorphisms involved in nutrition, intolerances to lactose, gluten, histamine or malabsorption of fructose are investigated through the genetic test. In fact, what is collected is a DNA sample in which individual genetic parameters are contrasted with biomedical studies. With them, you can design personalized nutritional treatments to improve people's quality of life.

The test is very simple. It is only about obtaining a small sample of saliva deposited on a cotton cane. From the results of that test, the patient can have a specific diet according to their needs.

“The key is to understand the genetic code of each person and to know how to metabolize the different food components,” explains Juan Carlos de Gregorio, an expert in biogenetics. “If the food is not metabolized well, we store it in specific places of our body and usually accumulate it selectively. That is, by reading the genetic code of a minimal sample of saliva we are able to know what food suits us well or badly, ”adds the expert.

In addition, our DNA provides very valuable information to prevent diseases or the predisposition to develop them, which “allows us to develop prevention plans and behavior patterns adapted to each person,” says the expert.

De Gregorio says that in CRES Clinics, in addition to performing the genetic test, a nutritionist explains to the patients the results of the test and designs a personalized nutrition plan to change their eating habits and improve their quality of life. The plan helps reduce disorders whose symptoms can cause overweight or inflammation of the intestinal membrane. But if the problem is obesity, they also perform more effective treatments for weight loss such as the pose method or the intragastric balloon.

Sam

Fitness 11:37

Do you refuse to run? We tell you how to lose weight walking

Fight against reluctance and start walking now! We tell you how to lose weight by walking.

Are you one of those who prefer not to play sports? Does the simple idea of going to the gym make you lazy? Don't worry, there is also a solution for you! And although running is one of the most complete physical activities, it also requires the body to suffer a great impact, so walking is becoming a very good alternative. And it is that in addition to implying a much smaller impact, because the center of mass does not ascend as much as when running, we also add the peculiarity that it will help us to lose the odd kilo or more.

In addition to this, walking has many more benefits such as: activates our metabolism, improves our muscles, our intestinal transit, strengthens our heart and most importantly; Improve our self-esteem.

But if your main goal is to lose weight walking, you will have to take care and maintain a healthy diet and also take into account a series of main rules. We list them for you!

-Increase your pace:

There are two important nuances: the number of steps and the cadence with which they are taken. The National Center for Biotechnology Information sets the minimum number of steps at 10,000 (about 8 km) to imply a significant benefit in our health. But for this, we should take these steps at a moderate pace (between 4.8 km / h and 6.4 km / h).

Keep these data in mind because they will be your main tool to reach your goal: burn calories.

-Get out of your comfort zone:

It has been shown that as we adapt to a sports activity we burn fewer calories than we lost the first few days. This means that you cannot always try to do the same route and that your usual route to work is not worth it.

You will have to challenge your body so that it does not become lazy and choose new scenarios to continue putting it in shape.

Add difficulties ...

Making the purchase can be another very good excuse to add steps. And the simple fact of adding weight to our walks will involve an extra effort for our body and therefore a new opportunity to lose calories.

Motivation, motivation and more motivation!

There are many mobile applications to help us with this. And the simple fact of being able to see our number of steps revealed in them and ultimately our progress will help you take your next steps with much more motivation and desire.

Another tip is to try to walk at the beginning of the day. This will help you start the day with a lot of energy. If it is impossible for you, it is best to choose the last hour of the afternoon to help you eliminate tensions and sleep better.

Yes now! The excuses to get that 'big guy' you've always wanted is over!

Sam

Fitness 11:33

The exercise that is equivalent to doing 100 abs and what you can do at home

The perfect exercise to have a flat abdomen can be done at home. We reveal what exercise it is!

What if we told you that getting a flat and marked abdomen with less sacrifice than you can imagine was possible? Well, we have to tell you that it is true and that you will only need a good diet, a single exercise and of course a lot of perseverance.

And, according to studies published at the University of Valencia, the simple fact of performing a flat iron exercise for one minute equals 100 abs. How do you read it!

So we could not resist telling you one of the possible ways of performing this exercise:

To begin with, you should face up, bending your arms at a 90-degree angle, leaning on your forearms (with your palms facing the floor) and with your toes. The head to toe body should form a straight line, while the elbows should be aligned with the shoulders. Another aspect that you should control is that the hip is in place and does not tend to climb up.

During this exercise and while the body is lifted off the ground, we will rest our weight on the toes and rest on the elbows.

You must endure with this posture trying to keep your back as straight as possible and trying to form an imaginary straight line from the head to the heels. And most importantly, you should keep the entire abdominal area in tension during exercise.

You must keep the extension for about 30 seconds and make at least 2 series with rest between series and series. In this way, you will progressively strengthen the abdominal muscles and tone the pectoralis major, the deltoid and in addition to the lumbar frame.

And the best part is that you wo n't need to leave home to do this exercise!

Sam

Fitness 11:24

37.3% of Spaniards exercise to feel good and eliminate stress

Above the aesthetic care of the body, Spaniards prefer to play sports to disconnect from work and daily anxiety.

In a world where more and more people join the ship of healthy living, it is important to know what motivates us to improve our habits. And according to a study prepared by Urban Sports Club, the online platform offering indoor and outdoor sports activities, emotional well-being is positioned as the main motivation for sports.

So much so, that 37.3% of Spaniards exercise to feel good, disconnect, eliminate stress and anxiety. Among the main motivations, with 36.3% of the total, it also highlights the overall health and physical well-being, above the aesthetic care of the body (14%), the pleasure of practicing it (10.5%) and the competition sport practice (1.8%).

Fitness, with 23.5%, is the favorite sporting activity of Spaniards when it comes to getting fit inside a gym. Even so, the study has verified that there are different sports tastes between women and men in Spain. Among women, after fitness (24.5%), the pilates (17.4%) is the most practiced discipline, followed by yoga (13.9%) and functional training (12.9%). For the third part of men, the preferred activity is functional training (34.2%) and for a quarter the fitness. And, in general, running is the preferred outdoor physical activity (57.5%).

Regarding these preferences, Liz Andrews, Managing Director of Urban Sports Club for Iberia, commented that “22.8% of the Spanish population practice sports every day, 32.8% exercise more than 3 times a week and the 28.8% 2-3 times a week ”.

“We Spaniards are used to routines. However, it is necessary to break with them at some time of the day. Sport offers this possibility while allowing you to take care of our health. To get the most out of this moment, I think it is essential to know personal tastes and practice sports that make us feel good. In this way it is possible to disconnect more easily and the feeling of pleasure and emotional well-being is greater during and after a workout, ”recommends personal trainer Iñaky García.

Sam

Fitness 11:21

Is it dangerous to do fasting cardio ?

Fasting training is what you want to increase your body's expense when it is empty of glycogen and can only use fat for energy. But it is not suitable for everyone.

In the attempt to lose weight we are able to try everything, and one of the most common recommendations we find on the Internet is to practice fasting cardio . It is a technique used by many to optimize the loss of body fat and enhance it.

The logic behind this method is as follows: if you do fasting cardiovascular exercise you are forcing the body to use body fat as an energy substrate since glycogen stores are low and insulin levels are also due to fasting. That makes you start burning fat from minute 1 and the whole process is more efficient.

Those who follow this trend believe that fasting cardio is a fundamental step in the loss of body fat, but what many do not take into account is that it can be harmful to the body.

The reason that fasting cardio helps you lose fat is because when you wake up your blood glucose and insulin levels are low. Since the body gives fat priority over any other source of energy, eating any food will make your body use it as an energy source rather than fat deposits.

Now, when you do cardio without having eaten, consider the following:

If you have insulin resistance or are hypertensive, it can cause severe health problems.

- Fasting cardio is only before exercising. Be sure to eat once you have finished, preferably a low carbohydrate complex carbohydrate and protein .

Do not wait more than 15 minutes from the moment you wake up to do the cardio routine.

Neither do it with a high intensity , since your body could respond negatively to the dynamics. Preferably, it lasts 40 minutes , no more, and you can have a conversation while you exercise.

Cardio is not equal to the work of forces. You should never train with fasting weights because the body needs a high amount of energy. To train in this way you must eat protein and carbohydrates first.

Sam