This HIIT workout incorporates just 2 simple moves, jumping jacks and mountain climbers, and has you cycling through the routine numerous times with short periods of rest in between. Together, these 2 basic moves form an awesome strength training and cardio workout that calls for no equipment, and can be performed anywhere. Start sculpting and shredding today!
There’s a reason why protein takes center stage in many popular diet plans: it helps you feel full and stokes your metabolism enough to help you avoid the typical one or two pounds most adults gain each year. Your body burns slightly more calories after eating protein compared with fats or carbs, and protein from food also helps keep your muscles from deteriorating as you age. (Strength-building exercise is another important part of this process.) In order to get these benefits, you need to include protein at each meal, and getting adequate amounts of protein at breakfast — about 20 grams — is especially important. Making a beeline for the bagels or cereal means your body misses a key opportunity to rebuild muscle tissue, which naturally breaks down as you sleep. If this is your morning routine, your muscle mass will start to decline, and that means your metabolism will slow down. So skip the AM pastries and other carb-rich fare, and opt for an omelet or smoothie made with Greek yogurt or protein powder, instead.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
How does it work? The Shred Plan is based on “diet confusion.” This principle is modeled after a similar strategy in exercise called muscle confusion, which is used to help break through plateaus of muscle growth. When you do the same types of exercises at the same times, your muscles acclimate to the stress and your progress stagnates. Muscle confusion dictates that people work their muscles in different ways for varying durations of time. By “confusing” your muscles, you can trigger their sustained growth and continue to move toward your fitness goals.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
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