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    • ZUMBA(ズンバ)スポーツジムお気に入り曲まとめ

      fitness No Comments »
       
    • 5 Tips To Lose Stubborn Belly Fat Faster

      weight loss 20 Comments »

      Stubborn fat is tough to get rid of, but these tips will help you lose that lower belly fat and love handles that just don’t seem to budge. If you are stuck and can’t lose any more belly fat regardless of how much you workout and diet watch this video it will help.

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      There are physiological differences between regular body fat and stubborn fat. Stubborn fat tends to accumulate around the belly and love handles for men, as well as the hips and thighs for women. Stubborn fatty areas around your body just don’t seem to burn off or change much even as you see the pounds fall off the scale. You might see changes in your arms, your face, and other areas that are further away from your center of mass while your belly fat or love handles basically stay the same. 

      There are a couple reasons for this, one is that stubborn fat tends to have a higher ratio of alpha-receptors than beta receptors making the fat release at a slower rate from those last spots that just don’t seem to budge.(**) These stubborn areas tend to receive less blood flow than regular subcutaneous fat as well. This means that even after you trigger fat loss with diet and exercise, and that causes your body to release the triglycerides that are found within your fat cells, Those triglycerides still have to be broken down into fatty acids and mobilized through the bloodstream to get “burnt off”. So the lack of blood flow to these sites in combination with the receptors (1) makes it much more difficult to release and mobilize fat, making fat loss much slower from these stubborn areas. So how do we actually get to that fat and burn it off once and for all?

      Well first I know it might already be obvious but you have to be in a calorie deficit to create the conditions to burn fat, to begin with. If you’re currently not burning any fat at all, and you’re not losing any weight off the scale for a few weeks or longer, that most likely means that you’re currently not in a calorie deficit. This could be for a number of reasons especially if you’ve already been dieting for some time. For example, as you cut calories to create a calorie deficit, even if you do everything right, you’ll still lose some muscle over time, slowing your metabolism. You’ll also be losing fat mass over time. Fat cells require energy to maintain. So when you lose fat while dieting you also reduce the amount of energy required to maintain your body. Since your overall body weight or body mass will also go down, basic movements will require less energy further slowing your resting metabolism. So as you burn more fat and get closer to the stubborn areas, your body will require less and less energy, so you’ll have to reduce your calories further. To drive this home this means that even if a macro calculator says that you have to eat 2000 calories per day to be in a calorie deficit and burn fat if you’re not losing any inches or pounds and you’re tracking your calories at 2000 per day, it literally means that the calculator is wrong and you’re likely at maintenance, and you’ll have to subtract calories further to put yourself into an actual deficit to continue burning fat, and eventually get to that stubborn fat. 

      And that brings me to tip number 2 before you assume that you’re stuck and you start restricting calories further, make sure that you’re actually tracking your calories for a full week and that you’re tracking them accurately. Too many times people assume they’re eating fewer calories than they actually are. This has been a consistent problem for not only average conditioned people that I’ve trained but also for more advanced bikini and physique competitors that I’ve trained. So just spend at least a few days, and track every calorie including the condiments that most people usually leave out, the oils you use, and the sugar in the creamer that you add to your coffee. After tracking if you still haven’t lost weight or inches during that week, lower your calories by about another 200 to 300 calories and you’ll probably notice more fat loss the following week. Keep in mind this process of dropping more calories is something that you may have to repeat a few times as your body adapts to your diet. 

      And that actually brings us to the third tip, which is to incorporate refeeds or calorie cycling to blunt and maybe even reverse a process known as adaptive thermogenesis. This is essentially a term used to describe your metabolism slowing down more than what can be expected just from losing fat mass and muscle mass alone. (2)  This so-called “starvation response” seems to be a natural response to the decreased amount of calories or energy that you’re taking in. And as you get leaner and closer to burning that stubborn fat, adaptive thermogenesis is likely to affect you more and more making it feel like you’re taking one step back for every step you move forward…
      Video Rating: / 5

       
    • What Can You Eat on a Low Carb Diet? (Full Food List)

      diet 20 Comments »

      Which foods are low in carbohydrates? I quickly list healthy low carb food choices so you understand what you can eat on a low carb diet.

      Download the Full List of 100 Low Carb Foods Here (Free): https://www.drbeckyfitness.com/Low-Carb-Food-List

      ****************
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      Reach your goal by joining Dr. Becky’s Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/

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      More Videos by Dr. Becky:
      Best Cooking Oils for Low-Carb or Keto Lifestyle: https://youtu.be/vv7URcV8kNI
      Can I Have Cream In Coffee When Fasting? https://youtu.be/OqZq4F_i6FE
      Starchy vs. Non-Starchy Vegetables: https://youtu.be/KsyxLf-RCuc
      5 Quick Low-Carb Snacks: https://youtu.be/PuVUrqO_Nwc
      Is Fruit a Problem? https://youtu.be/B9KH5bf8cHc
      You’ve Cut Carbs…Now What Do You Eat? https://youtu.be/LN3pYh4rTH0

      ************
      Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
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    • The PERFECT Back Workout (Sets and Reps Included) #shorts

      fitness 20 Comments »

      The PERFECT Back Workout (Sets and Reps Included) #shorts

      #shorts #back #backworkout
      The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video.

      The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you look at the pullup and lat pulldown you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pulling if nothing else is done.

      It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout.

      Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development.

      We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises.

      As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated.

      No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.

      Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect.

       
    • 14-Day Keto Diet Meal Plan [with Shopping List]

      diet 38 Comments »

      In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide. If you’ve been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with.

      The downloadable and printable keto diet meal plan features tried and true recipes that you’ll be sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan will show you the different aspects of keto from all angles.

      Read more about keto and download the full meal plan here: https://www.ruled.me/keto-diet-meal-plan/

      ————————————————————————

      See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
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      Everything you need to know about the keto diet:

      The Ketogenic Diet: A Keto Guide for Beginners

      Getting started? Everything you need is here:

      How to Start a Keto Diet – Everything You Need to Know

      ————————————————————————

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      The Galveston Diet Quick and Easy Meal Prep 2: Taco Bowls and Zucchini Boats

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      Medical Disclaimer: The information provided does not substitute for professional medical advice. All content, including text, graphics, images, and information, contained on or available through this site is for educational and informational purposes only. Please consult a medical professional or health care provider if users seek medical advice, diagnosis, or treatment.

      – About Dr. Mary Claire Haver and The Galveston Diet –
      Dr. Mary Claire Haver is a passionate women’s health advocate who believes women in midlife deserve to live their best life. She cuts through fat-shaming and fads, so women are empowered with the science behind anti-inflammation nutrition.

      Dr. Mary Claire Haver is a wife, mom, physician, and entrepreneur who has devoted her adult life to women’s health. As a Board-Certified OBGYN in the Houston area, Dr. Haver has delivered thousands of babies, completed thousands of well-woman exams, counseled patients, taught residents, and did everything an academic professor and OBGYN could do.

      As her patient population aged, Dr. Haver was overwhelmed with the number of complaints and concerns her patients had with weight gain while going through menopause. For years, she told her patients to eat less and exercise more. It wasn’t until she experienced the changes of menopause and mid-life weight gain that she realized this advice doesn’t work and ultimately led to her creating and developing a new program, The Galveston Diet.

      The Galveston Diet is the first and only nutrition program created by a Female OBGYN, designed for women in menopause. The Galveston Diet helps women reach their health and wellness goals through an anti-inflammatory approach to nutrition. Dr. Haver believes in food’s power to combat inflammation and highly recommends the unlimited benefits of intermittent fasting. As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition.
      Video Rating: / 5

       
    • How To FORCE Muscle Growth (5 Science-Based Methods)

      fitness 20 Comments »

      When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training don’t accomplish progressive overload. Sure they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know.
      Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy.
      When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps?
      The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with.
      The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total.
      Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same.
      Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you’re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you’re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below:
      https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=5+Progressive+Overload+Techniques+To+FORCE+Muscle+Growth&utm_term=13%2F02%2F2022

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      Video Rating: / 5

       
    • Lose Weight Fast with Easy Exercises #shorts #loseweightfast #easyyoga

      weight loss 20 Comments »

      Lose Weight Fast with Easy Exercises #shorts #loseweightfast #easyyoga

       
    • CARDIO Bailando CUMBIA y MERENGUE 🔥 Zumba QUEMA GRASA Tercera edad

      fitness 40 Comments »

      Este video fue HECHO para TI!
      Quememos grasa de una manera divertida con Ritmos latinos que te harán quemar al menos 300 calorias…
      COMENCEMOS!!! BOOM BOX

      Esta clase fue grabada con el apoyo del Gimnasio Jr Gym de Soacha, Colombia. Quieres conocer más de ellos?
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      💥ESTIRAMIENTO: https://www.youtube.com/watch?v=gmJEBWy0tS0&t=459s

      0:00 – Intro
      00:28 – CUMBIA
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      26:00 – Estiramiento / Stretching

      ✅Complete “ZUMBA” routine this time with a guest Bombaaaa DIANITA! Who will be in charge of making us burn fat in a fun way…
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      💖Los Quiero Familia!💖

      #Cardio #danzafitness #zumbafitness
      Video Rating: / 5

      15 Mins Easy Weight Loss Zumba Dance Workout For Beginners At Home🔥Best Home Workout To Lose Weight

      You will love my Easy Weight Loss Zumba Dance Workout For Beginners at home. This is the best home workout to lose weight friends ! Yes A Full Body Home workout without any equipment, it is so much fun wen you do my Easy Step by Step Zumba workout to lose weight , not only you but everyone in you family can do this Zumba cardio workout with me , it has no jumping at all . This is basic Zumba Exercises for beginners levels now no more excuses friends ..just switch this video on and dance sweat , have fun and also lose your weight in the comfort of your home.

      Don’t forget to eat healthy , drink lots of water and get maximum 8 hours of sleep to get maximum results from these Exercises. I am Natasha Mohan Weight Loss Expert , do let me know in comments below how you have liked this workout.

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      Hi ! For my paid personalised weight loss program , Please may you WhatsApp on +91 8882250336
      or visit me at www.natashamohan.com , I Will be happy to help 💕
      _____________________________

      Friends, on this channel I am sharing with you my views & personal weight loss experiences which have helped me a lot through my weight loss journey.These remedies & tips have worked on me but that does not mean they will automatically work for you as circumstances vary from person to person. Always consult your doctor before beginning any diet, nutrition, lifestyle ,exercises or weight loss program.
      All information you see here is designed for educational and entertainment purposes only and should not be treated as substitute, nor does it replace, professional medical advice, diagnosis or treatment.The use of information provided here is at your sole risk. Thanks for understanding.
      ALL RIGHTS RESERVED. IF YOU COPY MY VIDOES OR THUMBNAILS WITHOUT MY PERMISSION , I WILL REPORT YOU FOR COPY RIGHT INFRINGEMENT.

      #zumba #zumbaweightloss #weightlosswithnatashamohan
      Video Rating: / 5

       
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