Healthy lifestyle Stories

Scientists have Finally Discovered the Switch to Make Human Brown Fat Burn Energy

This is about a life changing fact to many of the people who seek to burn excess fat and get in to shape.

In our human body, there are two types of fat, brown fat and white fat. We all know that fats increase the risk of diabetes and heart disease. But all fat is not created equal. The best example is brown fat. Brown fat has lot of mitochondria, which are the power plants of body cells, than the white fats

Brown fat, also called brown adipose tissue, is a special type of body fat that is turned on (activated) when you get cold. Brown fat produces heat to help maintain your body temperature in cold conditions. These brown fat contains many more mitochondria than white fat does. Mitochondria are the “engines” in brown fat which burns calories to produce heat. So by the process of Thermogenesis, these brown fat cells generate heat in cold temperatures. Not only cold temperatures, these brown fat can be stimulated by chemical signals also.

Even though brown fat are this important, they are present in very small amounts in a human body. So scientists have long hypothesize and finding alternative pharmacological methods to activate the fat to improve metabolism.

For thermogenesis, it is discovered that beta2-adrenergic receptors (b2-AR) in brown fat cells are responsible for the stimulation.

It is not that far to use a drug which specifically activate the target to stimulate brown fat in humans. When it is done, patients with type 2 diabetes will start to determine if this approach can be useful to improve the metabolic control of the disease too.

Abs Back Legs

Leg Raises Exercise to Tone Lower Belly

Targeted Muscles

Leg raises is a great strength training exercise which specially targets your lower belly and lower belly is the hardest of the abdominal muscles to tone up. For most of the people, even they are not fat, they have some lower belly hanging down which really looks terrible. So if you are one of them, I think this is the perfect exercise for you.

Benefits of Leg Raises

Leg raises is a simple but very beneficial exercise which you can do at any place at any time. Because it doesn’t need any equipment to work on. You don’t need even to go to a gym. You can do this workout with wonderful results, right staying at your home. As previously said, leg raises is a great workout with many benefits for no cost. By performing this exercise, you can enjoy many benefits. Some of them are, it can help you to strengthen your core muscles, more calorie-burning, less risk of injuries and improvement of flexibility.

Same as the other workouts, leg raises is also have its own variations to target different muscle groups. Some of them are single leg raises, side leg raises, lying leg raises, leg raises hanging and also you can perform it by leg raises machine if your gym have it.

Steps to perform

Now let’s get into how to perform the exercise. If you are a beginner, then try to do 20 repetitions first and then increase by 10 if you don’t feel tired. If you have done this exercise before, then try to do 50 or 100 repetitions without keeping your legs on the ground. Or else you can try to cover by time. If you are a beginner try to do for 20 – 30 seconds without stopping. Higher the time you perform quicker the results. So try your best to perform the exercise until your muscles fail to do a single rep again. So here are the basic steps to perform the traditional leg raises. 

  • Lay a mat on the ground
  • Lie on your back on the mat
  • Keep your legs, hands and head in straight line
  • Now lift your legs straight towards upwards until it turns 90 degree angle with your core
  • Then slowly lower your legs until almost touching the ground (keep in mind not to place your legs on the ground, you can only keep your legs down after doing the allocated number of repetitions, not before that)
  • Hold for few seconds
  • Raise your legs back upwards
  • Try 20 or 30 seconds on the first day if you are a beginner, if not try to do 1 -2 minutes. 

Perform leg raises and see the amazing results for your self. Keep in mind that none of the exercises matters until you eat healthy, Check out these recipes.

Healthy recipes

HIIT Workouts

The Best HIIT Exercises for Weight Loss

In this post, I’m going to get you the best HIIT exercises which you can try in your weight loss journey. I tried 5 of these exercises per day in 3 sets. And I think these HIIT workouts are very beneficial than usual cardio exercises of 30 minutes. In one hand, it saves our time and on other hand, it is more effective.

These workouts help you to burn your excess fat stored in the different parts of your body. These fat-storing places can be different from one person to another. For most women, waist and arms are the fat-storing parts and for men, belly. These set of workouts will help you to burn almost all stored fat with the time. So just do it at least for a month while eating with fewer carbs, fats and refined sugar. So here are the steps to perform these exercises which gave me my dream body and I still perform these as my daily routine.

1 Burpee

The burpees is a full body exercise used in strength training and as an aerobic exercise. The basic movement in burpees  can be performed in four steps as below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets. 

2 Plank Jacks

Plank jacks help to strengthen the core muscles including the rectus abdominis, transverse abdominis, and obliques. They also activate the muscles in the hips and back. Here are the steps to perform the exercise.

  • Stay in the plank position and keep your legs together 
  • Push your legs on to the ground and keep the legs away from each other
  • Push back your legs on the floor and get the legs again together

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets.

3 Push Ups

Pushups help to strengthen the upper body and they work the triceps, pectoral muscles, shoulders, lower back and core. Here are the simple steps to perform this exercise.

  • Stay down on fours
  • Place your hands on the floor slightly wider than your shoulders
  • Straighten your arms and legs
  • Lower your upper body until your chest is near to the floor
  • Pause and push back to the starting position
  • Repeat
4 Mountain Climbers

Mountain climber is a great exercise for building cardio endurance, core strength, and agility. Several different muscle groups work at the same time in mountain climbers. It is like getting a full-body workout with one exercise. Here are the basic steps to perform mountain climbers. 

  • Stay on the flour on four, hands and knees
  • straighten your hands and keep steadily
  • Get your left knee near to the left elbow and straighten your right leg backwards
  • Switch the legs in one smooth motion as now the right knee touches the right elbow and left leg stays backward
  • Repeat this leg switching

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets.

5 Star Jumps

Star jumps are a great form of cardiovascular exercise which benefits your aerobic capacity and strengthens your heart. Here are the basic steps to perform star jumps.

  • Stay off down in a crouched position (knees slightly bent, arms a side the legs)
  • Jump high as much as you can while widening both of your legs and hands
  • Come back to the crouched position when touching the ground

6 Tuck Jumps

Tuck jump is a great upper and lower body workout which works your legs, glutes, core and quads. Here are the steps to perform the great strengthening tuck jump. 

  • Stand on feet a little less than the shoulder width
  • Put your both arms backwards and get the strength to jump by bending your knees
  • Jump as high as you can pointing the knee towards your chest
  • Land softly as possible
7 Jump squats

Jump squats are more effective for your glutes and legs. Women can use this to tone butt and legs. But it also works on your lower abs and legs. It is like a more power induced squat version. Jump squat is a great exercise which improves strength, fitness and balance. Here are the steps to perform jump squats. 

  • Stand with your feet a little wider than the shoulder width
  • Bend your knees until your thighs are parallel to the flour while keeping your core straight
  • Keep your hand beside your legs or on your head
  • Now jump high as much as you can
  • Land softley 
  • Repeat the process
8 Walking Lunges

Walking lunges is a great lower body workout with many benefits. It improves your balance, tone glutes, strengthens core and boosts hip flexibility. So here are the basic steps to perform the exercise walking lunges.

  • Stand on your feet with hip width apart, hands beside your legs with or without a weight 
  • Take a long step with your right leg to the front while your left knee almost touch the floor
  • Then repeat the same while switching the legs, so that you are not on the same position
  • Repeat