Biggest Myths About Eating Fat

Dietary fat and cholesterol are some of the most talked about topics in the world of nutrition. Each and every individual wants to lead a healthy life and stay away from anything and everything that has the capacity of making them obese. In this, they tend to forget and ignore the health aspect of it. As such, people tend to belief in a lot of myths that might not be true. The following article points out some of the biggest myths about eating fat

1.Eating Any Amount of Fat Will Make You Fat:

There is a common misconception among a lot of people that if you eat fat, be it any quantity, you will become really fat. However, the same might not be true. If you are eating food that contains fat, you should only be careful enough to eat the food item within the recommended levels. Else, you will end up gaining weight that will increase your Body mass index (BMI). You may want to read about What is a Healthy BMI ?

2. Fat Has No Purpose in Your Body:

Another myth which people belief as true is the fact that all kinds of fat are waste and that it does not have any purpose whatsoever in your body. However, the same might not be true. Some amount of fat is needed by one and all. Some important functions that are performed by fats in the body include regulation of the body temperature, production of hormones, healthy hair and nail growth, healthy skin, etc.

3. High fat Food Will Result in Increasing Cholesterol:

Fats can be of different types-saturated, poly-unsaturated, amongst others. If you have food rich in saturated fats, there are chances that the cholesterol levels of your body will increase. However, if you are someone who can take adequate care and eat foods that are rich in other types of fat, the cholesterol levels are actually known to come down. Some of the recommended source of poly-unsaturated fats include soybeans, pumpkin seeds, salmon, tuna, amongst others.

4. There is Only One Type of Fat:

Most of the people tend to incorrectly belief that fat is just of one type and that one type does a lot of harm to your body. However, this might not be always true. Various types of fats include polyunsaturated and monounsaturated fats. These are those types of fat which are actually healthy for your body and should be had regularly within the recommended quantity. On the other hand, the other type of fat is the saturated fat which should be avoided. This type of fat is stored as trans-fat and is harmful.

5. Saturated Fats and Trans Fat are Similar in Nature:

Although the trans fat is similar to the saturated fat in some aspects such as shelf life, etc. the chemical composition of these types of fats are totally different from one another. Trans fats are nothing but modified unsaturated fats. High pressure and a very high heat is involved when you get into the making of the trans fats. It is this trans fat that is mainly responsible for diseases that occur as a result of insulin resistance in your body, cardiovascular diseases, inflammation, amongst others. It is always recommended to check your Body mass index using BMI Calculator and BMI Chart.

6. Low fat Diet is the Best Diet for Human Beings:

Another common misconception that people tend to belief in is that a diet which is low in fat is the one that is best for human beings. However, the same might not be true and optimal. There are a few studies which provide enough evidence that if you have food that is low in fat might result in poor health or medical issues.

7. Processed Seed and Vegetable Oils Are Healthy:

It is a common misconception among human beings that all kind of processed oils are good for your health. However, the same might not be true. Some of these oils are really high in omega-6 fatty acids which do a lot of harm to your body. If had in excess quantity, these oils can actually lead to various types of ailments including inflammation.

Thus, the next time you read about the above-mentioned myths, make no mistake and belief them to be true. You should be really careful and keep yourself away from the myths mentioned above. Also we would like to recommend following posts on The relation of Water and weight loss and Surprising benefits of walking if you really care about your body.

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What is a Healthy BMI?

All of us want to be healthy. While a few experts consider your weight in proportion to your height to be the ideal way of determining whether or not you are healthy, there are other experts who take a lot of other factors into consideration to decide the same. In this particular article, we shall understand more about one such index which is widely used to determine whether or not a person have a healthy BMI or the Body Mass Index by checking around with the healthy bmi range and levels. So, let us read the article and find out more about the particular index.

What is BMI?

The BMI is also called the Body mass Index. The BMI is the measure which helps you understand whether or not your body is healthy. It makes the use of the individuals height and weight to calculate the body index and to suggest whether or not the body is healthy. The main way of calculating the index is to take your weight in kilograms and divide it by your height which is measured in meters square. For example, if your BMI is 30, it would mean your BMI is actually 30kg per square meter of your height.

How Do You Read the BMI?

In normal circumstances, the Body Mass Index can be analyzed in the following manner or also you can check out the BMI Chart for reference here:

• If the BMI is less than 18.5, the adult is regarded to be underweight
• If the BMI is falls between 18.5 to 24.9, the adult is regarded to be of normal weight
• If the BMI is falls between 25 to 29.9, the adult is regarded to be overweight
• If the BMI of the individual is beyond 30, the adult is regarded to be obese

Healthy BMI for Men and Women:

The above rule for measuring the BMI and then taking out your health portion of the body is applicable to both men and women alike. You need only your exact height and weight to get to know what your Body Mass Index is. You should take your weight in the morning before you eat your breakfast. You should also know your exact height for this purpose.

For men and women specifically, the following is the reading:

If your BMI is less than 18.5, you are underweight, if it is between 18.5 to 24.9, you are of normal weight, If the BMI is falls between 25 to 29.9, you are an overweight man, and finally if your BMI is more than 30, you are actually obese. You can also read about the best and healthy bmi range for women here.

Healthy BMI Interpretation for Children (Both Boys’ and Girls’) and Teens:

For calculating the BMI for children-both boys and girls as well as teens, the results is taken out in a percentile format and then the results are interpreted accordingly. The reason for the same is that the amount of fat that the body has is different in different age groups. Besides, the interpretation will also differ depending on whether you are a boy or a girl. Therefore, the CDC or the US Centers for Disease Control and Prevention has come up with a BMI percentile calculator to understand and interpret your BMI in a better way.

The interpretation is as follows:

• If your BMI Percentile calculator shows less than 5th percentile, you are certainly underweight
• If you lie somewhere in between 5th percentile and 85th percentile, you have a normal body weight
• If you lie somewhere in between 85th percentile and 95th percentile, you are a child or a teen who is overweight
• If your BMI is higher than 95th percentile, you are someone who is obese.

Obesity should be controlled as it is a root cause of many diseases such as cardiovascular diseases, diabetes, and various other ailments too. If used appropriately, the Body Mass index can help you discover the state your body is in and you can, in fact, avoid a lot of diseases.

Is Body Mass Index a Good and Accurate Way of Telling Whether or Not You Are Healthy?

Most people belief that the BMI is a good and accurate way of analysis whether or not your body is healthy. Well there are lot of thinking about bmi ranges and levels. The reason for the same is that the index is a measure of your own weight and height and thus is natural and is known to give accurate results. The index is known to take into account the natural factors into consideration such as how is your body shape with respect to the weight.

Some disadvantages of using BMI:

• It is a well-known fact that muscle is much denser than fat. Hence, if you check the BMI of professional boxers, weight lifters, etc. their BMI will point towards them being obese. However, it might not be the case. Hence, BMI is not a great and accurate measure of measuring BMI in these cases
• In case of older people in whom the muscle mass has reduced due to old age over a period of time, the BMI cannot be considered a good measure of determining whether or not the person is healthy and the body is doing well

Because of the reasons as mentioned above, the Body Mass Index should not be the only factor that should decide whether or not a person is obese or whether or not a person is healthy. Care should be taken to make it a point that in case you do go for a BMI measurement and the results are not satisfactory, you go for a second opinion and consult a health professional. Some of the factors that is considered by the doctors is the size of the waist, body fat measurement, risks of getting various diseases, health risks, amongst others.

Thus, your Body Mass Index, if used wisely can help you determine about your health. However, this cannot and should not be the only measure which shall decide the state of your body. You need to take into account the other factors that will give you the accurate results also you need to follow a lot of factor to get your weight balanced.

What is a Healthy BMI? was first published on: BMIWIKI

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Stay Fit with Apps – Top 5 Best Fitness Apps for iOS Users

Fitness apps and fitness devices are now becoming a prominent part of life. They can help you in maintaining an active lifestyle and with this active lifestyle, you can easily keep diseases like Diabetes at bay. If you own an iPhone then you must have a Health App on the device which serves the purpose of a fitness app. It can track your sleep, steps and other such parameters but do you know that there are still many fitness apps available for iOS users which can be used by them to stay motivated and have an active lifestyle.

We have listed best fitness apps for android users and today we are discussing on top 5 Best Fitness Apps for iOS and these apps are certainly the best available on iOS. Below is the list of these amazing Fitness Apps for iOS.

Top 5 Best Fitness Apps for iOS

5. HealthifyMe: Weight Loss Plan

Healthify Me is quite a popular app on Android as well as on iOS. The app can help you in tracking the calories intake, water intake, calories spent and weight loss as well. You can even speak to a fitness coach with help of this app. If you wish, you can consult a nutritionist who can make customized diet plans for you. With this, the app has certainly proved to help people in staying fit. The overall rating of this app is 4.4 stars and the size of the app is around 175 MB. You can install the app on iOS 9.0 and above and start your journey towards the fitness.

Click here to Download HealthifyMe from Apple Store

4. Carrot Fit

Workouts are usually boring and it is really hard to make them interesting with anything. Carrot Fit gives a good try to make the workout interesting for you. The only goal of this app is to help you in losing weight. The app has many different 7 Minute workout which can trigger the fat loss at a high rate. There is a combination of 12 exercise in this apps. If you are consistent with the workout and if the AI of the app is happy with your progress then you also get the price from the app and well it is quite fun. Give it a try and you will not be disappointed. The app is just 31 MB in size and most of the features are available for free.

Click here to download CARROT Fit app from Apple Store

3. MyFitnessPal

MyFitnessPal is similar to the app listed on the 5th rank. My Fitness Pal is like a fitness friend which tracks your calories intake along with the exercise and workout which accounts for calorie expenditure. You can also scan the barcode of the food to add the nutritional fact of the food. This app is almost 200 MB in terms of size but at the same time, the rating of the app s 4.6 stars. In addition to this, the app has been reviewed by over 4.2 thousand users. If you are trying to maintain a fit lifestyle then this app can certainly help you in making your journey easy.

Click here to download MyFitnessPal app from Apple Store

2. Nike Training Club

Nike training club is another popular app on our list of the best fitness apps for iOS and it is also popular among the Android Users. The app has information about over 160 different workouts and it also provides you with video guidance for the workouts. You can also get personalized training plans by installing the Nike Training Club. The workout listed on the app is inspired by some of the best athletes in the world and that acts as a major motivational factor for most of the people. The overall rating of the app is 4.8 stars and the size of the app is about 116 MB. The app is highly reliable and it can be installed on a device running on iOS 10 and above.

Click here to download Nike Training Club app from Apple Store

1. Workout: Gym Tracker & Planner

A lot of people have access to a gym but they are not sure about the right workouts. This can be a problem as the wrong posture during a workout can also lead to injury. The solution to this problem is to install Workout: Gym Tracker & Planner App as the app can help you in getting the right workout for your body. In addition to this, the app can also help you in tracking your activities in the gym. Another feature added by the developers of the app is the diet plan and it offers a well-structured diet to the users. The rating of this app is 4.8 stars and the size of this app is 130 MB.

Click here to download Workout: Gym Tracker & Planner

These are some of the best apps available on iOS and we have also listed the download link for these apps. The link can redirect you to the app page on App Store and from there, you can download these apps.

The post Stay Fit with Apps – Top 5 Best Fitness Apps for iOS Users is republished from: www.bmiwiki.com

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5 At Home Workouts for Men and Women to Burn Calories

Most of us have a hectic day and in such a case, it can be difficult to find the time for visiting the gym or park for a workout. The good news is that you can opt for a home workout and this is as effective as working out in the gym if you know the right type of workout. The degree of home workout routine can vary largely and that is dependent on the resources available to you. From having just a workout mat to having a gym kit, the workout schedule can vary but a lot of people these days prefer body weight workouts.

You must have a workout plan for yourself if you plan to start a home workout routine. In addition to this, the discipline is really mandatory and you need to have a strong will power so that you do not skip a single day of workout. This way, you will stay motivated. Along with the home workout schedule, having a proper diet may help you in staying motivated. The combination of two can help you in getting quick results and there is nothing that can motivate you as much as results.You can also check out our earlier post on how to stay fit and healthy without gym.

So, let us now have a look at some of the home workout routines which you can follow to stay fit or to meet your fitness goals.

Top 5 Home Workout Routines to Burn Calories

5. Stretching:

If you are already having an ideal weight and if you do not want to be a part of a heavy workout then you can simply opt for stretching along with the cardio. This is quite an easy exercise and you can download an app to check various stretching exercise that you can perform. Remember to have the right posture and combine your workout with the cardio. Keep a schedule of 30 minutes to 45 minutes on daily basis and you will immune yourself from the diseases like cholesterol, diabetes and many other lifestyle diseases that people suffer because of lack of physical activities. If you have an open park in your locality then it can prove to be really beneficial for your health.

https://www.youtube.com/watch?v=9jAyRP0bqKA

4. Yoga:

Next on our list is Yoga. The benefits of yoga are certainly known to you. Apart from increasing flexibility, Yoga can also boost up your immune system and physical health. It is also beneficial for people suffering from respiratory diseases and other such issues. The main advantage of Yoga is that it would not exert a lot of pressure on your body and yet it will help you in reaching your fitness goal. Lastly, you must remember that Yoga is all about correct postures and procedures. If you are doubtful about the Yoga posture then you can download any type of app on your phone which can help you in getting the right posture.

https://www.youtube.com/watch?v=VaoV1PrYft4

3. Upper Body – Lower Body - Abs:

Another type of home workout schedule that you might want to follow is the one mentioned here. In this workout schedule, you work on your upper body parts on day 1, on day 2, you work on your lower body parts and on day 3, you perform abs related workout. This schedule is again repeated and then you have a rest day. Depending on your stamina and your fitness goal, you can allocate time for your workout. In addition to this, you can also buy a set of dumbbells to assist your workout. Having a resistance tube can also be of great help during any type of workout.

https://www.youtube.com/watch?v=-J0hRQpdKnA

Remember to have a correct posture or else you can end up injuring yourself. Apps and videos available on the web can again be of great help. In addition to this, have Sunday as your rest day so that you can recover from all the fatigue

2. Push – Pull – Abs:

This is again a popular schedule that people like to follow. In this type of workout, having a resistance band and a resistance tube can prove to be really helpful during the workout. So this workout routine is also divided in three different days. On Day 1, you must involve in Pull activities like Pull-Ups, Cent over Row, Cable Row, Pull-Ups and Pull Downs. On Day 2, you must proceed with activities that require Push Motion. These Push motion activities include Push Ups, Squats and other such activities. On day 3, you can proceed with the abs workout. This type of workout should ideally be performed in a Gym because you have all the different equipment but a lot of people opt for such kind of schedule even at home. A simple resistance tube can help you in performing most of the workout which you may perform in the gym.

1. Home Gym Kit: This is the last type of home workout and it requires a little initial expense. To begin with, you can order a home gym kit or you can purchase it from the offline stores. These gym kits are quite affordable and you get a set of dumbbells along with additional weights, straight rods and curl rods. Couple it with a yoga mat and you can perform any type of workout with help of these kits. You will never feel the need of visiting the gym if you opt for such a gym kit at your home. These are a really effective way to exercise for the people who love to workout but who do not have time to visit the gym.

These are the 5 Workout Routines and you can combine these workouts with the cardio. Now, you do not need a treadmill or a cross-trainer at your home for cardio. You can opt for skipping rope or jumping for the cardio and warmup. This will not only help you in burning extra calories but it will also help you in speeding up the weight loss and having a high endurance. You can also keep track of your body weight using one of the best fitness apps for your android mobile.

Workout plan would differ from one person to another depending on the body type, medical conditions and fitness goal. This is why we have not listed a specific workout plan but we have listed the type of workout plans for you. Opt for the one which appeals you, set your targets and smash them hard.

5 At Home Workouts for Men and Women to Burn Calories was originally seen on: www.bmiwiki.com

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Stay Fit with Apps – Top 10 Best Fitness Apps for Android Yo Must Know

It is an old proverb which states that Health is Wealth but most of us ignore it. Today, technology is helping us in lot of ways to stay fit. Now you may question the role of technology in the fitness industry. Well, from the gym equipment to protein supplements, all is possible because of the […]

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Does Drinking Hot Water Help You Lose Weight?

Tired of trying various means of losing weight and still not getting the desired results? Well, this is the story for most of us. We are always in the lookout of losing weight. Hence, we try various ways of achieving the perfect body that we might have always desired for. One is to drink hot water. Although drinking hot water may not give you 100 percent guarantee of losing weight, it certainly can aid the process. Let us find out how in the article that follows:

How Does Hot Water Help in Weight Loss?

Hot water can help in accelerating the process of weight loss. Here are some of the most important ways in which the same is achieved:

• Water is the most powerful and one of the best hydrating agents that your body requires on a daily basis. When the cells of the body are hydrated in an appropriate manner, the nutrients in the body are absorbed appropriately. Besides, the different waste products can be gotten rid of easily. This, in turn, helps your efforts of losing weight to a great extent.
• Warm water is also known to help in the process of losing weight to a great deal as it helps in the breakdown of fat that have been deposited in the body to a great extent. The muscles as well as the different organs of the body are therefore in a position to function in an efficient manner. The effect of all this is that the metabolism function of the body is improved. This, in turn, helps to lose weight in an effective manner.
• Another point to be noted is that if you drink warm water at least 10 to 15 minutes prior to the meals that you eat, it will go a long way in helping you avoid the possibility of overeating and you will tend to fill full faster and also longer. Thus, this process again helps you lose weight effectively.
• It is often believed by most of the experts that water in any form-whether hot or cold is beneficial for your body and can go a long way in helping you lose weight. However, one important aspect in which hot water is considered slightly more important than cold water is the fact that the hot water is retained in the stomach for much longer period. The result of all this is that you feel less hungry and in turn, automatically lose weight.

Benefits of Drinking Hot Water if you are Trying to Lose Weight:

The following are some of the more important benefits of drinking hot water if you are trying to lose weight:

• Hot water has been known to aid in the process of digestion. When you make it a habit of drinking hot water on a regular basis, you are kept away from constipation and other undesired digestion issues. It is for this reason that it is often recommended that you drink hot water and keep constipation at bay to the maximum extent possible.
• The blood pressure of the body is maintained within the normal levels if you have the habit of drinking hot water on a regular basis.
• When you drink a glass of hot water on a regular basis, the fat which has been accumulated in your body tends to break away. Besides, the toxins are also gotten rid of by the body as the glass of warm water helps to improve the functioning of the kidneys thereby ensuring that the body is free from all toxins and waste products. Also it is recommended to drink water in the morning before going for a walk.
• The blood circulation in different parts of the body is known to improve significantly is you are someone who makes it a habit of drinking warm water on a regular basis. Improved blood circulation, further goes a long way in helping the body to get rid of all toxins and unnecessary waste products.
• Besides, drinking hot water goes a long way in helping you get rid of all the dryness in the skin and makes you look much younger.

Tips to be Kept in Mind:

As seen above, hot water can really help you in shedding all those extra calories. However, the following few tips need to be kept in mind:

• You should not get over-ambitious and drink too much of hot water. The target should be to drink around five cups of warm water on a daily basis.
• Sometimes, you boil the water and make it hot. But the actual consumption happens only at a later stage. It is important to remember that you should avoid the scenario where the water becomes cool. Water needs to be warm while you drink it.
• Another way of effectively using hot water for weight loss purpose is to add cut slices of lemon, ginger, as well as cucumber and leave the mixture overnight. Post that, in the morning, the water needs to be heated and then drunk for best results.

Drinking Water in any Form Is Helpful:

Is it often argued that waterin any form goes a long way in helping you get not only the skin that you might have always desired for, but it also aids the overall process of losing weight? I this context, let us first understand that whether or not only hot water is beneficial or whether we can drink water in any form.

Few experts are of the belief that the mindset of the people as per which they tend to belief that drinking hot water helps you lose weight is actually not correct and it is a myth in itself. However, although the belief may be true to some extent as drinking hot water does aid your digestion and also helps the body to better get rid of all the toxins and waste products, the amount to which this effects the body is only a small amount and not to a significant amount. Besides, it is not necessary that all the benefits of drinking water are derived by only having hot water. Water in any form, whether hot, cold, as well as tepid might help. The only thing going in favour of hot water is the fact that it helps you feel full for a longer period of time and thus, you reduce snacking and the total calories intake.

Thus, as is clear from the above points, hot water does aid in the process of losing weight. However, there are other factors also that need to be borne in mind if you want to shed all those extra calories. Also always keep track of your body mass index and stay healthy.

The post Does Drinking Hot Water Help You Lose Weight? was first published to: BMIWIKI

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Top 5 Alternatives to Body Mass Index

BMI, also known as Body Mass Index is the main measure used to find if you are overweight or if you need to gain a weight. You can calculate your Body Mass Index using various calculators online or you can use a simple height weight chart to calculate your BMI. Once you have the reading, you can map it in the chart to know if you are over-weight. There are some of the calculators which also use your other data to measure the BMI but the basic concept remains the same.

This is certainly a great method to understand your overall physic but it certainly comes with some of the drawbacks. To start with, you must know this BMI Theory was devised in the 1840s and it has not been updated since then. Another thing is that it doesn’t account for your gender and hence female and male are judged on the same scale. Another issue with the BMI is that if you have a lot of muscle mass then you will again get an inaccurate reading.

To deal with this, you can use some of the alternative methods to check your overall physic and in this article, we are going to share the top 5 alternatives to BMI. This way, you can use 2 or more methods to get an idea of your weight. Let us now read about these different methods.

Top 5 Alternatives to BMI

1. Waist to Hip Ratio: This method has always been used to understand the extra weight you have. The method uses the circumference of the waist and the hip to calculate your waist to hip ratio and you get a ratio when you divide the top. The higher the ratio, the higher you are prone to heart diseases and diabetes. To measure your wait to hip ratio, measure your waist circumference and also measure the circumference of your hip area. Once you have the numbers, you just need to divide the measurements of the waist with the hip. You will have a ration available to you now and below are the interpretation charts for you. ( If you want to check out BMI Chart it's available here )

Male Ratio Female Ratio Condition Interpretation
>1 > 0.85 Obese
> 0.9 &< 0.99 > 0.8&< 0.84 Over Weight
< 0.9 < 0.8 Normal

If you are overweight or obese then you must start a diet plan along with the workout schedule. Remember that it is easy to take preventive measures to avoid diabetes but once you start suffering from diabetes, it will be really difficult for you to adapt to the lifestyle changes.

2. Body Adiposity Index: Body Adiposity Index is a little different from BMI. The main difference between the two methods is that BMI takes your weight in consideration but BAI doesn’t consider your weight. This means that, to calculate the Body Fat Percentage, the method only takes in account your hip circumference and the height which gets you a little more accurate results. There had been many clinical studies to compare the two but as of now, there are no research evidence to support that BAI is better than BMI or vice-versa. You can use both the methods to get the results and depending on the same, you will be able to judge your overall health.

3. Waist Circumference Measurement: This particular method is quite accurate in Asians. No, we are not being racist over here but as per many researches, Asians have tendency to accumulate fat in the belly area. This is more of genetics than any other factor. You can actually check the fat on your stomach or belly using a simple measuring tape and this will give you an idea about the extra fat that you store. Ideally, women should not have a waist size of over 35 inches and men should not have a waist size of 40 inches.

4. Hydrostatic Weighing: If you remember your physics classes, then you must remember that the weight is always the product of the mass and the gravitational pull of the earth. Hence, to calculate the mass, you need to cancel out the gravity. This was one angle to it. Moreover, you have seen the growing popularity of underwater exercises. People suffering from the joint problems are made to exercise with underwater treadmills. The advantage of this type of exercise is that they do not exert a lot of force on their knees. In such a case, hydrostatic weight is also a popular option. Many of the gyms and weight loss centres have started taking hydrostatic weight of the person. In this process, a person needs to sit on the chair under the water and place your head underwater for a few seconds. Once the chair is stabilized, the weight is taken and it is processed via complex formulas to device the body fat percentage.

5. Body Fat Percentage Method: Most of the dieticians use this method to calculate the calorie requirement for your body. This method uses information like your sex, weight, waist circumference, wrist circumference, hip circumference and forearm circumference to calculate your body fat percentage. With help of a formula, the body fat percentage is calculated and ideally, the percentage should be less than 20%. If you have anything above 20% then this is a matter of concern. Also, remember that you can’t have 0 body fat percentage as there is some fat which is required by the body to survive.

These are the 5 different alternatives to BMI. Remember, if you are trying to lose weight then BMI is an important component. You need to understand your daily calorie requirement before you start a weight loss program. Having a calorie deficit diet helps but never go below your BMR to lose weight as this can slow down your metabolism. Have a well-structured diet and remember that no one knows your body better than you yourself. Having a healthy lifestyle is the first step to a happy life.

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7 All Time Best Leg Exercises That You Don’t Want to Miss

Well, if you are looking for a great physique, particular attention needs to be paid to your legs. It is your legs that are the centre in everything you do. Your entire physical workout will go for a toss if you do not have enough strength and muscles in your leg.

Most of the leg exercises tend to scare people as they require a lot of strength and energy. However, it is important to understand that leg exercises are really important and you simply cannot make the mistake of ignoring them. In this light, let us see some of the best leg exercises that are highly recommended:

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7. Leg Press:

One of the best exercises for your leg is the leg press. In this exercise, you will have to keep your legs on a leg press machine with some distance in the two foot involved. You can adjust the weights as much as you can handle and then you have to apply some force to life the leg press machine ensuring that the leg is extended as much as you can you need to push the machine with the help of the heels mainly. Post that, bring the machine down and repeat the procedure. You need to be really careful while doing this particular exercise because it can lead to back pain on the lower region of the back area.

[caption id="attachment_133" align="aligncenter" width="636"] Image Source: https://barbellrehab.com[/caption]

6. High Bar and Low Bar Squats:

When you do squats with the help of a high and a low bar, the leg muscles get exercised to the maximum possible extent. They not only help you work out all the lower body parts but are in fact, known to improve the release of the muscle building hormone to a great extent.Before you go for the regular leg curls exercises, you should actually get into squats and the combination will go a great deal in shaping up the muscles of your body.

[caption id="attachment_134" align="aligncenter" width="694"] Image Source: https://www.mensjournal.com[/caption]

5. Front Squat:

Another type of squat that does well in shaping up your legs and making your leg muscles powerful is the front squat. When you think of doing this exercise, do make sure you have enough strength in your upper back portion as well. Besides, remember that the front squats should be done at the very beginning of starting the exercise. This is important as this exercise requires the maximum amount of energy. The barbell for performing this particular exercise should be held just in the front rack. Be really careful while performing the front squats.

[caption id="attachment_135" align="aligncenter" width="582"] Image Source: https://realleaderfitness.en.made-in-china.com[/caption]

4. Standing Calf Raise:

This is amongst the easier exercises that you have for attaining best toned muscles. You have a calf raise machine and you need to first adjust the same as per your height. The shoulders should be under the pad provided. The feet should be placed on the calf machine in such a way that the heels are not over the machine and only the palms are kept on the machine. Post the position has been adjusted, you can raise your heels as you try to breathe out. You need to keep your heels still at all times during this particular practice. While you are trying to get back to the position from where you began, you need to slowly breathe in. this should be repeated 10-15 times in seach set. 3 sets are recommended for best results. You might also like to check out if doing exercise only helps you to stay in healthy for maintaining your body mass index.

[caption id="attachment_136" align="aligncenter" width="667"] Image Source: https://www.livestrong.com[/caption]

3. Snatch and Power Clean:

If you want to improve the strength of the body along improving the toning of the legs, this is perhaps one of the best and most recommended exercises on the list. This exercise will help you improve the way you perform the much-needed squats thereby in turn, helping you get the desired results for the legs and its muscles. You have to concentrate to the maximum possible extent while performing this particular exercise. If not, you might end up really hurting yourself. Both the technique and the body position need to be really worked upon for this exercise. This can also be the fist exercise that you perform while you hit the gym.

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2. Hip Thrust:

The hip thrust is one of the best exercises which helps to improve your strength and power. In this exercise, you tend to test the power of the glutes which helps us in the movement of the hips and also enables the pulling of the legs. In order to perform this exercise, you need to ensure that you have a bench and a barbell handy at your place. You have to keep the barbell on the lap towards the upper portion of the thigh and then try to do the recommended repetitions.you, however need to be really careful when you are performing this particular exercise.

[caption id="attachment_138" align="aligncenter" width="572"] Image Source: https://www.workouthealthy.com[/caption]

1. Seated Calf Raise:

This has to be performed with the help of a machine like most of the other exercises. All you need to do is sit on the machine and the toes should be placed on the platform. The thighs should be kept on the pad and you can also take the support of your hand for the purpose. The heels need to used to push the lever of the machine out and the safety bar is to be released. The heels are then to be lowered by bending the ankles until you can completely stretch your calves. You should ideally be able to breathe in as you perform this exercise. Now, finally as the calves are contracted, you can raise your heels and try to breathe out while doing so. The contraction should be held in the position for some time at least.

Thus, if you really want to tone your legs, do consider performing some of the above-mentioned exercises to get the desired results.

7 All Time Best Leg Exercises That You Don’t Want to Miss is courtesy of: http://www.bmiwiki.com/

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10 Surprising Benifits of Walking You Must Definately Know About

The person or an individual, who is physically sound, is not called as a healthy person then, who is likely to be called as a healthy person? The person who is completely fine in the arena of physical health, mental health and social well being is called as a healthy person. From our childhood we have heard, health is the biggest wealth we have. An unhealthy person is the saddest person in the world.

The richest person in the world can afford all comfort and all luxuries but what if the person is not keeping well, the luxuries are all vague. A good health is directly proportional to a good environment. There are different factors which can determine a healthy living lifestyle, eating habits, cleanliness in the surrounding etc. Keeping ourselves fit, we consult different gym trainers, go on diet, and eat sugarless or boiled foods. But we miss a very important part of our day to day life that is Morning or evening walk.

It is a no-brainer morning walk or walking as an exercise is more effective than any supplement or any other diet.

Some people find it very hard to wake up early in the morning and get ready for a short morning walk. During the morning walk, we can plan our whole day. It is a natural form of exercise which not only a good workout but also provides us with a good amount of oxygen, which is rarely found in the later part of the days. It calms our mind and soul.

There are several techniques which will help you in a fruitful walk in the morning:

• Make sure while walking your head is straight and you are not looking to the floor space or ground.
• Don’t stiff your body, make your muscle relax and you are arms and shoulders are set free.
• Get a proper walking shoe; make sure that you are comfortable while walking.
• Choose road which is having fewer turns, minimum potholes so that walking becomes easy
• At first don’t speed up the walk, make your body calm and have some warm-up constraint.
• After finishing the walk, make your body calm and make it cool.
• It is very important to practice stretching exercises after your body is cooled.
• Never vary your routine, stick to it for an effective desired result.

10 Surprising Benifits of Walking You Must Know:

1. Enrich your blood circulation and pump the lungs: A pureblood is highly essential for the body, good flow of blood pumps our lungs and makes it healthier. Early morning walk makes your body accumulate fresh and purest form of Oxygen. The early morning air is free from dirt and pollution this synthesizes and gets our body the most dirt free breathing process.

2. Stable Mind and devoid of mental stress or depression: Early morning walk and getting up early doesn’t make our mind carry any burden. The freshness of the air, the humming of birds, the smell of soil, and the noise of animals: makes us more energetic and give us a feeling of calmness. With a stable and calm mind we get more energetic and we only attract positive vibes.

3. Beneficial for Arthritis person or patient: The person suffering from joint pains, knee ache, backache or any other pain related to the body rather opting for several pills, medication and consulting doctor must make a habit of morning walk according to the self-needed pace. The morning walks makes a flexible movement of joints. It may be painful at first but it provides long-term benefits to the patient.

4. Beneficial for blood pressure patient: Nowadays’ every home has one or two blood pressure patients. We always take the precaution of making them free from tension, providing them on time medication. But we should rather encourage them to at least go for a morning walk daily. This will maintain the blood pressure level.

5. Reducing Weight: Walking helps in burning the fat and calories. It churns down the fats accumulated by the body and helps in losing weight and keeps you fit and fine. It also helps in maintaining the BMI (Body Mass Index).

6. It lowers the risk of diabetics: Diabetics can be inherited or acquired. Diabetics are the father of all other diseases and controlling it from the edge can save you from lots of medication, prescription and you can eat sweet dishes, if only if your habit of morning walk daily. Most importantly morning walk can prevent you from taking insulin.

7. Morning walk helps in controlling the cholesterol: Cholesterol again is a magnified disease. It is caused when we eat more amount of oily and unhealthy food. The fat gets mixed up with the body constraint and causes cholesterol and aids towards dark circles. The morning walk can help in maintaining the cholesterol level.

8. It tones the body muscles: Everyone likes a toned body, but we are not ready for hard work like getting up early in the morning and go for a short morning walk.

9. Morning walk reduces fatigue: Morning walk pumps up the energy level and helps in reducing the fatigue.

10. Morning walk rejuvenates the glowing of the skin: We use the variety of beauty products or opt for various beauty therapies for making our skin seamless and glowing skin and waste a lot and lots of sum or the huge amount of money in purchasing beauty products or buying beauty services. Without opting for various therapies you can practice morning walk on daily basis.

Making morning walk a daily habit, will never make you waste your time rather it is a long-term investment. It makes you lead a healthy life. Yes, only morning walk will not only make the life easy but with morning walk you need to maintain a healthy and proper diet. You must follow a streamline of lifestyle and be consistent in it.

The blog post 10 Surprising Benifits of Walking You Must Definately Know About was originally seen on: www.bmiwiki.com

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Does Exercise Really Help You Lose Weight?

Who does not want to get rid of the extra calories from the body? Well, all of us do. Don’t we? Most of us hit the gym and exercise religiously. Yet, while a few can reap benefits from their efforts the others do not get impacted inspite of their hard work. Why is it so? Does exercise not help you in losing weight? As we all know to keep our body slim and feet for maintaining perfect BMI we get suggestions from our friends and family for a proper workout daily. Let's get in and discuss today does exercise really helps us to lose weight:

Ways in Which Exercise Helps You Lose Weight:

• Well, when you exercise, you tend to feel a lot more positive in life. Hence, the instances when you are really sad and to overcome the same you tend to eat a lot are really less. This is one of the more significant ways in which exercise helps you lose weight.
• When you work hard and get into continuous mode of exercising, it is often observed that your eating habits also tend to become better over a period of time. This, in turn helps to lose weight to a great extent.
• Loosing weight is nothing but burning more than calories than what you take in. when you exercise on a regular basis, the calories are burnt. Not only that, calories continue to burn for some time even after the exercise regime is over, in this way, you tend to lose all those extra calories that you might have accumulated.
• When you exercise regularly, the muscles tend to tone up and you end up losing both the calories and the muscles. Hence, with exercise metabolism taken an improvement and that is how you tend to lose weight and the excess fat.
• Exercise is considered to be one of the best media with which you can reduce the fat in your abdominal area easily. Cortisol is the hormone that is mainly responsible for the production of ab fat in our bodies. When the same is reduced through exercise, abs tend to get back in shape. This, in turn, helps to lose weight.
• When you are into exercising on a regular basis, you will observe that you will love to have fun. This will, in turn, ensure that you taken on more and more adventurous activities. Any type of physical activity that you indulge in goes a long way in ensuring that you shed all the extra fat that have been accumulated in your body and you end up losing weight.
• Similar to the above point, when you are into an exercise routine on a regular basis, you shall notice that your energy levels are really high. Because of this, you shall indulge in a lot of physical activities and metabolism tends to improve.
• There are instances and proven scientific reasons that with regular exercise, the amount of hunger that you feel is reduced when compared to the normal levels. This, in turn, goes a long way in ensuring that your weight is closely monitored and over a period of time you will definitely end up losing weight.

Reasons Why You Won’t Lose Weight If You Exercise?

Having seen the above ways in which exercise helps you in losing weight, let us understand the other side of the story as well. Some expert’s belief that you will not lose weight if you exercise. Let us see why:

When you exercise, you burn calories. As a result, few people tend to feel really hungry if you exercise to a great extent. This means that whatever calories you must have burnt through exercising, you will end up gaining the double of that when you eat. There are other theories too. Some belief that you cannot lose weight just by exercising alone. You need to combine it with your diet as well. Most of the people are into regular exercising but they are not able to control their diet. These are those who do not benefit from exercising. Besides, the type of exercise that you do also goes a long way in helping to understand whether the same will help you in losing weight or not. No doubt running, cycling, treadmill and others are important exercises, however you have to combine the above with some amount of weight training so that you can benefit from exercising and end up losing weight. It is always recommended to check your body mass index or follow bmi chart to check if your body is really in good health condition.

Recommendations:

If you really want to lose weight by exercising regularly, you need to be careful about the following things. Remember the following and then get into a exercise regime:

• Just before and after your exercise regime, avoid eating high-calories snack. Your entire effort at the gym will go for a toss if you continue to eat high calorie snacks in this manner.
• If you are into doing strength training, you need to ensure that the weights that you are using for this particular purpose is not very light. Strength training goes a long way in helping you burn calories. This has to be done really carefully.
• A cardio workout has to be really intense for you to benefit from the same. Sometimes when it is not intense, you simply end up working hard and do not get any benefit whatsoever from the workout. Hence, if you really want to lose weight, you need to ensure that the cardio exercises are such that it is helping you in achieving your aim.
• Besides, it is advisable that you take up variety in your exercise regimen instead of just sticking to one form of exercise every day. This is important not only to save you from being bored but this will really help you in losing weight.

 

Thus, as is clear from the above article, exercise is really important to help you shed all those extra calories. Having said that, it is imperative that you do the right type of exercise and also combine your exercise regime with a proper diet plan. You can also check out out post about 11 Ways to stay fit and healthy without going Gym here.

The post Does Exercise Really Help You Lose Weight? is republished from: BMI Wiki Official

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