Three Major Muscle Groups To Always Keep Loose:
1) Abdomen: You have three major muscles which are your abs, stomach and obliques.
These are all located in the front part of your body. If these muscles get too weak they will affect your posture and overall health. They need to be strong enough so that you can stand up straight and walk around with ease.
Your abdominal area is where you store fat (about 20% of total weight). Fat cells are like little batteries. When you eat food or drink liquids, those calories go into your fat cell and make them burn up faster. So if you don’t consume any kind of fuel, your fat cells won’t be able to release their stored energy quickly enough to keep you alive.
2) Back: Your back muscles are responsible for supporting your spine and keeping it from falling over.
They’re also used for bending down and pushing off of things such as furniture, etc.. If you don’t strengthen your back muscles, then you’ll feel pain in your lower back and may even experience some back problems.
3) Chest: Your chest muscles are responsible for pumping blood through your heart and lungs.
They also play a role in maintaining proper breathing patterns. Weakness here can cause shortness of breath, fatigue, dizziness, headaches and other symptoms.
How To Prevent Muscle Loss When Not Working Out?
Your muscles will start to become sagged and flabby. Your posture will suffer and it will be harder for you to stand up straight and walk around with ease. Your body will feel drained of energy and this can lead to fatigue, dizziness, headaches and other symptoms. Your health is very important to your quality of life. You want to maintain a strong healthy body that feels good and has plenty of energy.
Our advice is to pay attention to your body and give it what it needs. You need to work out at least three times a week and you need to eat a healthy well-balanced diet. You also should not forget to give the muscles that you don’t work out frequent stretching exercises.
Stretching helps them stay limber and flexible. Here is another tip: always keep your muscles warm by drinking warm fluids, wrapping yourself with heating pads, warm baths, etc..
In the next article we discuss how to prevent muscle loss when working out.
How to Prevent Muscle Loss When Working Out?
The key to preventing muscle loss is paying attention to your body. You need to listen to it and figure out what it needs. If you work out too much, then your muscles will start to break down. They need time to heal so that they can grow stronger and fitter. You also shouldn’t overwork the same muscle groups all the time. For example, if you spend all your time working out your chest muscles, then your back muscles will become weak and flabby. You also want to work out all of your major muscle groups. This way they all remain strong and limber.
One of the main reasons why people end up in the hospital is because their muscles break down due to over-exertion. If you feel pain in your muscles and joints, then you need to stop and rest. Continuing to work out will only make the pain worse and could lead to a serious injury.
Remember, your body needs time to heal. That is the only way that your muscles can get stronger.
If you want to maintain a healthy and fit body, then your goal should be to strengthen and build up all of your major muscle groups evenly. This way they will all remain strong and flexible. If you overwork some of them, then the others will become weak and frail.
In the next article we discuss how to prevent muscle loss when dieting.
What You Should Know About Muscle Loss And Dieting
Many people think that dieting is the best way to lose weight. While this is true, you also have to understand how harmful it can be to your body. If you’re dieting in a severe manner, then you could actually be doing serious damage to your muscles and internal organs.
Your body needs the right amount of nutrients in order for it to function properly. If you starve it, then it won’t function properly and eventually it will begin to shut down.
The key to dieting is to do so in a healthy manner. You need to feed your body with plenty of nutritious foods so that it can stay healthy and energized. You also want to make sure that you’re eating frequent small meals throughout the day rather than 3 large ones.
This will help to keep your energy up and prevent your body from going into “starvation mode”. Starvation mode is when your metabolism actually begins to slow down as a way to preserve energy. The last thing that you want is to spend all that time dieting only to sabotage your efforts by putting yourself in starvation mode.
While on any diet, you also need to pay attention to the type of foods that you’re eating. Some foods are better than others as far as dieting is concerned. For example, fresh fruits and vegetables are very good because they give your body plenty of nutrients without adding a lot of empty calories.
Eggs are very good as well since they have plenty of protein and nutrients. Try to avoid fatty meats since they won’t do anything for you except add fat and cholesterol into your body.
In the next article we’ll talk about different dieting myths and how they can harm you.
Diet Myths And Truths
There are many diet myths that circulate all over the web and in the media. Some of these diet fads tend to be more misleading than others. Some might even do more damage to your body than good.
It’s important that you separate fact from fiction when it comes to diets because your health and well-being could be at stake.
One common myth is that skipping a meal is a great way to cut down on calories. While it’s true that skipping a meal will decrease your overall caloric intake for that day, your body will react as if you’re starving it. When this happens, your metabolism actually slows down in order to conserve energy.
This might cause you to store more fat rather than burn it.
Another common myth is that eating small meals every two to three hours will speed up your metabolism. While eating smaller meals more frequently might sound like a good idea, it’s actually not. There have been no studies that prove that eating smaller meals more frequently helps you to lose weight any quicker.
In fact it’s the total opposite. Your body has a natural “set point” that it aims for and tries to maintain. By eating smaller meals more frequently, you’re actually stimulating your metabolism. This causes you to gain weight at a quicker rate in order to try to reach that natural set point. Eating four to six larger meals a day is better for you than six to eight smaller meals.
Yet another myth is that eating late at night is bad for you. Some people actually refrain from eating after a certain hour at night in order to lose weight. While it’s true that eating a big meal right before bed might make you feel tired and cause you to sleep longer, this isn’t really going to have a negative effect on your weight loss goals.
Fatigue from sleep is not caused by the foods that you’ve eaten before bed.
It’s a good idea to separate fact from fiction when it comes to fad diets. While you probably won’t find yourself gaining weight by eating a meal right before bed, you might find yourself running into other problems if you start skipping meals or eating too much fruit. It’s important that you check with your doctor before making any drastic changes to your diet.
Your doctor should be able to point you in the right direction as far as setting up a proper diet and fitness regime is concerned.
In the next article we’ll discuss some of the best exercises to help you lose weight and sculpt that toned body you’ve always wanted.
Weight Loss Exercises
It’s just as important to exercise when you’re trying to lose weight as it is to eat right. In fact, most people neglect the benefits of exercising their bodies and focus more on counting calories. While diet is very important, you still need to get your body moving in order to see the best results.
When you’re trying to lose weight, it’s a good idea to focus on cardio workouts as opposed to weight training. This is because weight training tends to build muscle which in turn actually requires more energy than fat. If you put on too much muscle, this might actually counteract all of your hard work in burning off that excess fat.
So what are some of the best exercises to lose weight?
Let’s take a look at some of the best options.
Running is one of the best exercises to lose weight. It’s free, it’s easy to do and just about anyone can do it. The great thing about running is that you can do it anywhere.
You don’t need special equipment or a gym membership. You just find a nearby park or path and get running. If you don’t like to run in circles, you can run to a nearby destination and back.
Jogging is another great way to lose weight. Most jogging machines at the gym are very repetitive in that they have the same pace and resistance every time. This could get very boring and is not as effective as running in circles or along a path where you have more control over how you exercise.
If you don’t have access to a jogging machine or treadmill, simply try to seek out hills in your local area and run up and down them. This is great for working the glutes and thighs.
Swimming is another very effective way to lose weight. If you don’t like getting overly hot while exercising, swimming is a great alternative. Not only will you be burning fat, but you’ll also be strengthening your core and arms as well as improving your cardiovascular health.
Stationary biking is a great way to lose weight as well. Many people enjoy this exercise because you can watch TV or listen to music while doing it. It can be a little dangerous though if you get into competition with someone else because it can become very tempting to try and beat them, which may cause you to exercise too hard and hurt yourself in the process.
Treadmill is just another form of running that’s good for the treadmill. If you don’t have an incline feature on your treadmill, find a nearby hill and run up and down it to give your workout more variety.
More Advanced Weights
There are hundreds of exercises to choose from when trying to lose weight. Some of them are simple and some of them are much more complex. It’s a good idea to start out with the basics such as push-ups, pull-ups and lifting light weights.
Once you feel that you’re competent with those exercises, you can move on to the more difficult ones such as heavy lifting and plyometrics.
Becoming skilled at exercising isn’t just about losing weight however, it’s about keeping your body healthy and in shape for the long haul. So once you’ve reached your target weight, it is highly recommended that you continue doing these exercises on a regular basis to help keep your body fit and healthy in the future.
Good luck and happy exercising!
Sources & references used in this article:
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How To Lose Fat Without Losing Muscle by PS Zammit, JP Golding, Y Nagata, V Hudon… – The Journal of cell …, 2004 – rupress.org
Metabolic Surge Muscle Building: Lose Your Fat Fast, Keep Your Muscle by W Westcott, G Reinl – 2007 – Macmillan
Pilates and the “powerhouse”—I by H Smith – fitfatherproject.com
How Fast Do You Lose Muscle When You Stop Working Out?(& How To Avoid It) by N Nilsson – 2011 – books.google.com
Use it or Lose it by JE Muscolino, S Cipriani – Journal of bodywork and movement therapies, 2004 – Elsevier
Lose those last three kilos finally by JN May – jeffnippard.com
Use It or Lose It: Understanding Muscle Atrophy by K Kunkel – Women’s Health, 2014 – naturalproductsinsider.com