According to the newest research published in the American Journal of Physiology, Regulatory, Integrative and Comparative Physiology, few minutes of HIIT workouts or sprinting exercises are much more beneficial than longer sessions of exercises. This finding states the stimulation of beneficial improvements in mitochondrion functions.
Mitochondria are the fuel stations in all living cells. They are generating energy sufficient to perform cellular activities. So as we are dealing with metabolism, mitochondria are essential to achieve a good health. After a previous research, some facts about mitochondria
A previous research found few facts about mitochondria. One is exercise has the ability to create new mitochondria. The second is, it is also can improve the function of existing mitochondria.
As a result of a single workout session, mitochondria generate a signal. This signal has the ability to lower the risk for chronic diseases by altering cells. High intensity interval training exercises are like short bursts. They are simply the physical activities which can increase your heart rate in a short time. You can use brief recovery periods in between. Still the effect of intensity towards the mitochondrial response is a mystery.
What happened in the Research?
The research has done by taking 8 young adult participants as the sample who did cycling exercises by changing the intensity. The results obtained from the research as below. All these exercises are continuously done within time intervals.
30 minutes of moderate intensity workouts had 50% of peak effort.
Four 5 minute cycling sessions at high intensity had 75% of peak effort allocated with 1 minute of rest time.
Four 30 second sprint cycling sessions had maximum effort allocated with 4.5 minutes of recovery time.
The research has done by measuring the energy spent by the participants and have compared with the mitochondrial changes occurred in the thigh muscles. Researchers have found that the levels of reactive oxygen species have involved in cell signaling. These reactive oxygen have found changed in different parts of mitochondria after performing exercises. Even higher amounts of reactive oxygen can be harmful but only appropriate amounts were found in all participants.
Guess the best finding ever…
The most important finding is, fewer minutes of high intensity workouts have produced similar amounts of mitochondrial responses as the longer time periods of moderate intensity workouts. This means as a result you can burn the same amount of calories by doing loner period of moderate intensity workout or by doing few minutes of higher intensity workout. For instance researchers say that as 2 minutes of sprint exercises with intervals can be replace 30 minutes of moderate intensity aerobic exercises.
In conclusion, this is a great finding to replace our busy lifestyle and also to save our time.
This post contains recipes of the healthy smoothies that I personally tried in my weight loss journey. Many of our followers also have tried these recipes and have sent us reviews. According to the majority, these are amazing to control your food intake over unhealthy diets.
From my own experience, these are really amazing to cut off your calories. I say this because of a few reasons. First is, you don’t notice that you are in a diet when you use this. The reason is, you are enjoying this. It is not like other diets. Trust me on this.
Secondly, this smoothie will reduce your calorie intake. For instance, if you replace your lunch by one of these smoothies, you can fill your tummy easily without any harmful things. Moreover, none of these smoothies contains refined sugar, excess starch or fats and also they are rich in nutrients. So without further ado let’s begin how to make these delicious healthy smoothies.
1 RASPBERRY PROTEIN SHAKE
Raspberries are amazing for weight loss. I say this because they are low calorie but full of nutrients. Raspberries contain carbs, Fiber, Protein, Vitamin C and K, Manganese and many more. There are a few types of raspberries as black, purple, red and golden. Above all, red is the most common one. You can find the recipe to make raspberry protein shake down below.
Ingredients
1 scoop of chocolate protein
1 scoop of raspberry greens
1 cup unsweetened almond milk
½ cup frozen mixed berries
Directions
Blend all ingredients together until smooth
Pour into your shaker
Enjoy homemade delicious healthy smoothie
2 STRAWBERRY SMOOTHIE
Here is another easy recipe for a mouth-watering healthy drink from Strawberries. Strawberries are filled with many nutrients including fiber and many antioxidants. They may also help to lower cholesterol levels and even help to protect our body against cancer. So this is the magic recipe for all these benefits.
Ingredients
1 cup strawberries
3 tsp chia seeds
¾ cup fresh milk
¼ cup plain yogurt
5 ice cubes (crushed)
Directions
Wash and clean the strawberries
Add all ingredients to a blender and blend until all mix together
Pour in to a cup
Add crushed ice cubes and chia seeds
Mix them using a spoon
Enjoy your nutrient rich natural smoothie
3 MANGO SMOOTHIE
Mango is a low-calorie fruit which is rich in fibre, and full of vitamins E, A and C. It also contains folate, B6, iron and a bit of calcium and zinc. Eating mango gives you many benefits including maintaining cholesterol levels, cleansing your skin, helping to lose weight and regulating diabetes. So here is another magic recipe which you can use for a healthy life.
Ingredients
1 big ripped mango
3/4 cup fresh milk
¼ cup plain yogurt
5 crushed ice cubes
Directions
Wash and clean the mango
Peel off the mango and cut into pieces
Put into the blender and add milk and yogurt too
Blend all the ingredients
Pour in to your mug and add the crushed ice
Enjoy the delicious mango smoothie
4 LOW CALORIE CHOCOLATE OATMEAL SMOOTHIE
As a person who is trying to lose weight, you probably have heard or used Oats. Oats are high in Vitamins and minerals including Vitamin B1, Iron and Manganese. Manganese is very importnat for growth, metabolism and develpment. So let’s get in to the recipe of Chocolate oatmeal smoothie.
Ingredients
1 cup fat 1% milk
2 tablespoons low fat yogurt
3⁄4 cup instant oatmeal nuked in water
2 tsp peanut butter
2 tsp chocolate whey protein powder
5 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Enjoy the nutrient rich chocolate oatmeal smoothie
5 LOW-CALORIE STRAWBERRY SMOOTHIE
Ingredients
1⁄2 cup low fat yogurt
1 cup 1% milk
1 cup frozen strawberries
2 teaspoons whey powder
2 teaspoons peanut butter
6 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the nutrient rich, low calorie strawberry smoothie
6 ORANGE BANANA SMOOTHIE
When talking about Oranges, it is a high source of Vitamins. Including Vitamin C, B and B1. Moreover, it contains thiamine, folate, and antioxidants also. On the other hand if we talk about Bananas, they contain many important nutrients too. Such as fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. So let’s put these two ingredients into a delicious smoothie.
1 large ripe banana
1⁄2 cup low fat yogurt
1⁄8 cup concentrated orange juice
1⁄2 cup 1% milk
2 teaspoons of protein whey powder
6 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the nutrient rich orange banana smoothie
7 MAGIC BERRY SMOOTHIE
3⁄4 cup instant oatmeal nuked in hot water
3⁄4 cup fat free milk
2 teaspoons whey powder
3⁄4 cup mixed blueberries strawberries, and raspberries
5 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the delicious magic berry smoothie
8 STRAWBERRY BANANA SMOOTHIE
We have already discussed about the nutrients of strawberries and banana in above recipes. So without further ado, I will share the recipe of the delicious strawberry banana smoothie.
3⁄4 cup low fat yogurt
3⁄4 cup fat free milk
2 teaspoons whey powder
2 teaspoons peanut butter
1 medium sized banana
1⁄2 cup strawberries
5 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the wonderful strawberry banana smoothie
9 STRAWBERRY HONEYDEW MELON SMOOTHIE
As we have discussed about strawberries in above, let me tell you about Honeydew melon or the green melon. It is a nutrient rich fruit which can be grown worldwide. So I think all of you can find these in your market. 1 cup of melon provides you just only 64 calories. It includes carbs, fiber, protein, magnesium and many varieties of Vitamins. This is the recipe of Strawberry honeydew melon smoothie.
1⁄2 cup honeydew melon
2⁄3 cup strawberries
1 banana
4 ounces low fat yogurt
3⁄4 cup fat free milk
2 teaspoons whey powder
5 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the delicious nutrient rich strawberry honeydew smoothie
10 BLUEBERRY CEREAL SMOOTHIE
Blueberries are popular in fitness industry because of the antioxidants present in it. They are also low calorie high nutrient type of fruit. Apart from that, blueberries are among the most nutrient dense berries. 1 cup of blueberries contain 84 calories. It includes Fiber, Vitamin C and K and Manganese. Not only that, blueberries will help us with anti aging and Cancers also. It also have many other health benefits for diabetes, heart diseases and high blood pressure. So checkout this delicious blueberry cereal smoothie.
Ingredients
1⁄2 cup All Bran Extra Fiber cereal
1 cup fat free milk
1⁄2 cup blueberries
1 tablespoon honey
2 teaspoons whey powder
6 ice cubes, crushed
Directions
Put all ingredients in a blender
Blend until smooth
Pour into your mug
Add the chopped ice cubes
Enjoy the delicious nutrient rich blueberry cereal smoothie
Are you dreaming to have six-pack abs? Do you want to stay nice in swimsuit? Also, do you need to burn your excess fat? If your answers are yes, then this is the perfect diet to get into your dreamed shape.
Abs are the perfect fashionable badge of fitness. If your abs are flat, then you definitely cannot be a person with excess fat. Abs are the ultimate predator of your health too. But why do we need a flat stomach? Is it just to be nice? Or are there any other perks? Subsequently, let’s discuss more about this with the experience we own with our people.
About our body…
In short, our body gives the first impression about ourselves over others. Others use your appearance to measure who you are in the first place. What sort of a person you are and all. If you have a nice body, then most of the people, both men and women, will think “oh.. She or he has a nice body, she or he may be a smart person with a great personality”. Literally, our body gives us the strength to make our personality in front of others. Even in sex, all of us and our partners love to have perfect bodies. Flat stomachs are the booster for sex appeal which makes the abs are the part of the body which has the power to seduction over both men and women.
My secret for Flat Abs
Maybe you never tried to flatten your abs, or maybe you have tried but eventually given up after failing. So now I’m going to tell you the diet that I follow to flatten my abs. I am a lean person before getting into teen ages. But after hormonal changes with age, I became a fat person. I had tires around my belly and my back was not sharp. So I started to follow many things to get into the shape that I dreamed of. Out of all my experiences, I have mentioned here my diet plan and the simple workout plans that I followed during the time of me trying to get my dream body.
What to eat according to the Research?
Most importantly, you don’t need to starve during the plan, to get the perfect body. For instance, you can eat 6 times a day. All we have to do is to take control of what we are eating. But who says this? The researchers at Georgia state university developed a special technique to measure hourly energy balance calories we are burning vs the number of calories we take in. The results were challenging. In conclusion, they have found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those who were over 500 calories in either ingestion or expenditure were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Meanwhile, the research has shown that this kind of eating plan is great to build our perfect body.
When to eat?
Above all, the next important thing is the time we eat. However, the researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and the risk of becoming overweight. In conclusion, it has shown that people who ate at least one midday snack had -39% risk of obesity, people who ate the dinner as the biggest meal of the day had 6% risk of obesity, the people who did not eat within 3 hours after waking up had 43% risk of obesity, the people who ate 3 or more times in restaurants had 69% risk of obesity, the people who went to bed with hunger had 101% chance of getting obesity and the people who skipped their breakfasts had 450% risk of obesity. So for the diet plan, I recommend using the below time schedule.
Time schedule for the Diet Plan
8 A.M.: breakfast
11 A.M.: snack
1 P.M.: lunch
4 P.M.: snack
6 P.M.: dinner
8 P.M.: snack
The 7 day Abs Diet Plan
Firstly, I will move on to the diet plan. Unlike other diet plans, this plan is far different from them. Because this gave me and my followers amazing results. Moreover, this plan let you eat what you love to eat with a little bit of control. So without further ado, I will give you the diet. To find these magic recipes I will attach the links of the recipes at the end of this article.
Breakfast
Snack 01
Lunch
Snack 02
Dinner
Snack 03
Monday
One tall glass of low calorie chocolate oatmeal smoothie
2 tsp peanut butter, raw vegetables (as much as you want)
Turkey or roast beef sandwich on whole grain bread, 1 cup fat free or 1% fat milk, 1 apple
1 ounce almonds, 1 ½ cups berries
Beef Cracker Meatballs
One tall glass of chocolate oatmeal smoothie
Tuesday
Egg Special Sandwich
2 tsp peanut butter, 1 bowl oatmeal or high fiber cereal
Salad
3 slices deli turkey, 1 large orange
Special Chicken Salsa
1 ounce almonds, 4 ounces cantaloupe
Wednesday
One tall glass (8 to 12 ounces) low calorie strawberry smoothie(make extra for later)
1 ounce almonds, 1 ounce raisins
Guac Roll
1 stick string cheese, raw vegetables(as much as you want)
Chile-Peppered Steak
One tall glass (8 to 12 ounces) low calorie strawberry smoothie
Thursday
1 slice whole-grain bread with 1 tablespoon peanut butter, 1medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cupberries
8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Turkey Bacon Tortilla
3 slices deli roast beef, 1 large orange
Special Pepper Salsa
2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday
One tall glass (8 to 12 ounces) Orange Banana Smoothie
1 ounce almonds, 4 ounces cantaloupe
Cheese Muffins
3 slices deli roast beef, 1 large orange
Turkey Special Rice
8 to 12 ounces Orange Banana Smoothie
Saturday
One tall glass (8 to 12 ounces) Magic Berry Smoothie
1 bowl high-fiber cereal, 1 cup low-fat yogurt
Leftover Chili Con Turkey
2 teaspoons peanut butter, 1 or 2 slices whole-grain bread
Cheat meal! Have whatever you want. anything you can dream of
One tall glass (8 to 12 ounces) Magic Berry Smoothie
Sunday
Special cheese hamburger
2 teaspoons peanut butter, 1 can low-sodium V8 juice
2 scrambled eggs, 2 slices whole-grain toast,1 banana, 1 cup 1% or fat-free milk
3 slices deli roast beef, 1 slice fat-free cheese
BBQ King
1 ounce almonds, 1 cup low-fat ice cream
Workout Plan
Secondly, I’m going to move on to the abs diet workout plan. This workout will help you to emphasize the larger muscle groups, the chest, back and the legs. What? Wait but I was going to tell you about an abs workout right? Certainly, the answer is, most of our body muscle is found below our belly button. So the lower body is the place where we build the most muscle in the least amount of time. In other words, working larger muscle mass triggers the release of large amounts of growth hormone which will burn our body fat and give you the flat stomach which you were dreaming to get. However, we are focusing more on our large muscle groups and afterwards, you can see the great change in yourself when you begin to reshape your body.
During the first two weeks, do the circuit twice a day. Then increase it to 3 circuits. After the end of 6 weeks, you can have your dream body.
In addition, I will attach the link of the Abs_Diet_Workout_Plan, Smoothies, breakfast & lunch and dinner plans followed in the diet plan. Best of luck with your new life after these top-secret diet plans. To sum up, take care of what you eat, when you eat and what you do.
