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Tag: workout (page 1 of 2)

HIIT: What is Tabata workout?

HIIT: what is Tabata workout?

First things first, before going into the description of the Tabata workout, let’s explain what is a HIIT training.

HIIT = High-Intensity Interval Training

This training style became very popular recently because it allows you to do a good training in a short period (perfect in you have a busy schedule).

This type of training will help you to lose body fat because, due to the high intensity, your body will continue to burn calories even after the training (afterburn effect). This is due to the fact that your body requires more energy (calories) to repair itself after this intense training.

The concept of this training is quite simple: performing short powerful movements, followed by regular resting periods. Rather than spending one-hour practicing moderating exercises, you will push yourself close to your limit for a short time.

Tabata is one of the most effective HIIT training. It was originally created by Japanese professor Dr. Izumi Tabata for the Olympic speed skating team.

Tabata HIIT = 8 x 20 seconds maximal intensity exercise + 10 seconds of rest between each lap = 4 minutes exercise

This type of training is really efficient because it will both strengthen your muscles and improve your cardiovascular system.

Here is an example of a Tabata workout with 2 different exercises that you can easily do at home, for the days you would like to skip the gym.  

Exercise 1: Perform squat during 20 seconds + rest for 10 seconds + Repeat again (8 times)

Rest for one minute

Exercise 2: Perform mountain climbers during 20 seconds + rest for 10 seconds + Repeat again (8 times)

You are done! Congratulations! You just burned 343 calories!

Don’t forget to engage your core during both exercises. Perform the mountain climbers at high speed in order to get your heart rate up!

 

How to lose belly fat? 6 tips proven by science

How to lose belly fat? 6 tips proven by science

Besides the fact that having a belly fat can really look bad, having lots of fat in this area is also strongly linked to diseases such as type 2 diabetes and heart disease. Indeed, having a flat tummy has lots of benefits for your health!

How to know if you have abdominal obesity? If the circumference around your waist is above 102 cm for men and 88 cm for women, that means that you should have a look to 6 following proven strategies to eliminate belly fat!

 

🔸Banish sugar and sugar-sweetened drinks

The consumption of sugar is one of the main cause of excess fat in the belly. Studies have shown that eating a lot of added sugar will force your liver to turn the overloaded fructose into fat.

Liquid sugar is even worse: when you drink sweetened beverages (fruit juices, sugary sodas, sports drinks), you will eat more calories. Indeed, a study demonstrated that sugar-sweetened beverages may increase the risk of obesity in children to 60%.

So our advice is to reduce the amount of sugar you are eating and to banish sugary drinks forever.

 

🔸Eat more protein

Increasing the amount of protein in your diet can boost your metabolism and reduce hunger and cravings which can significantly help you to lose weight. Different studies have shown that protein may help to reduce belly fat accumulation and that people who ate more protein, had much less belly fat.

So our tip is to integrate more high-protein foods into your diets such as eggs, fish, seafood, legumes, nuts, or meat.

 

🔸Cut carbs from your diet

Eliminating carbs from your diet or at least reducing your amount of carbs to 50 grams per day is very effective to lose fat. A study has shown that people who cut carbs, have a smaller appetite and lose more weight.

Studies have shown that low-carb diets specifically target the fat in the belly and around the liver.

So our advice is to reduce the amount of refined carbs from your diet (sugar, candy, white bread, etc).  

 

🔸Eat foods rich in viscous fiber

Soluble and viscous fibers may effectively help to reduce the amount of belly fat. A study demonstrated that an intake of 14 grams of fiber per day was linked to a 10% decrease in calories and a weight loss of 2kg over 4 months.

How to get more fiber? Eat a lot of plant-based foods like vegetables, fruits, legumes, and whole oats.

 

🔸Exercise

Exercising is the best thing you can do to: burn belly fat, reduce inflammation, lower blood sugar levels and avoid disease. However, there is no point to do endless amounts of abdominal exercises because losing fat in one area is not possible.

Then, what type of exercise? Aerobic exercises (walking, running, swimming) are very effective in belly fat reductions.

 

🔸Track what you eat

In order to really know what you are really eating and optimize your diet, tracking your food intake is important. You don’t have to do it during your whole life but just doing it for a few days can help you to have more control and to get closer to your goals. 

Let’s do this! 

 

Do we need to stretch before exercising?

Do we need to stretch before exercising?

A few years ago, to stretch before exercising in team sports was an activity widely recognized, especially the static stretching during which you undertake a pose and you hold it from a few seconds to long minutes.

However, recent studies have demonstrated that a prolonged static stretching could cause reactions in the nervous system that might weaken temporarily the stretched muscles and the performance of athletes.

Many coaches and sports organizations recommend the dynamic stretching because your limbs and joints always stay in motion.

With the purpose to analyze the effects of dynamic stretching on performance, some scientists have tested different stretching routines on 20 young male athletes in team sports (rugby and football) for 4 days.

In order to have the best conditions for the study, the warm-up consisted of a few minutes jogging, a stretching and then 15 minutes of intense sprinting, jumping and other fast moves. During the 4 days, only the stretching was changed.

The first day, during their warm-up, the athletes completed 9 basic static stretching for different muscles, each of them last 5 seconds. The second day, the same 9 stretches were completed again but for 30 seconds each. The third day, the same stretches were done but with the dynamic version. And the last day, no stretching was done during their warm-up. The athletes had to complete tests every day to measure their flexibility, agility, jumping and sprinting.

Results: the performance of the athletes didn’t change, regardless of the type of stretching (dynamic or static) and even without any warm-up. So, to stretch before exercising?  It’s up to you to decide! The answer will depend on how do you feel about stretching and the type of exercise do you want to do!

 

Workout from home: all you need

workout from home

Getting into fitness is not cheap! From the underwear to the new shoes, you also have to add the price of your gym membership each month! But what if you could lower the price of being fit by creating your own gym at home? Here are some regular home items that you can use to engage every muscle you’ve got.

Instead of a mat, use a towel or a carpet

Grab the biggest towels of your bathroom and you have your mat! In addition, unlike the mat, you can soak up your sweat by washing the towel after your workout!  

Instead of a bench, use a chair

Even if it is less stable, chairs are good tools to exercise at home. You just need to push the back of a chair against the wall and you are all set to do some step ups, plank knee cross, tricep dips, standing side crunch, incline push-ups, and much more! If you think that the chair is too risky for you, you can also use the stairs instead!

Instead of dumbbells, use water bottles

Dumbbells are easily replaceable! You can use bottles of water, cans of soup, large carton of milky, anything in your house! Use the lighter objects to do micromovements with a lot of repetitions such as the dumbbell clean, the farmers’ falk, bent-over row, the bench press,…

You can use the heavier items as a kettlebell for overhead squats, Turkish get-up, single arm presses, lunge presses, Russian twist, weighted reaches and weighted hip raises!

Use your body

Who says it was compulsory to work out with weights? You can totally use the weight of your own body to do endless exercises such as planks, squats, burpees, crunches, leg raises, Russian twists,…

Use the wall

Did you know that wall sits are recognized as the most effective body exercises to tone and tighten the butt, the belly, the legs or the triceps? Here is a total-body against the wall workout: wall push-ups, sprints, wall plank, outer-thigh toner, hamstring blasters, single-legged wall squats.

Now, you are ready to work out everywhere!

 

Learn the best way to squat

Squats are known as one of the best exercises. They work practically every muscle of your body, quads, hips, etc. But the truth is that squats are not easy, they are pretty hard no matter if you are a beginner or experienced squatter.

Look: there is no way to make a squat easier. Anyone saying the contrary is lying. They are hard, you will be out of breath and sweating after a few reps.

But hey! No problem! The best part is that this is good for you, and with time you will get use to it. You just need to learn how to make a propper squat, and in the following lines I will give some great tips for that.

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Is It Too Hot to Run Outside? Try This!

While most people welcome warm weather, the runners among us might be watching rising temperatures with fear. Is it too hot to run now?

Running in 90 degree weather and high humid isn’t as much fun as it used to be, when you had a cooling breeze and a brisker temperature.

If you are struggling to stay committed to your running during the summer, you are definitely not the only one. Good news! Here are some practical tips keep your motivation on a hot summer day.

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Healthy Post Workout Snack Ideas

Looking for healthy post workout snack ideas? One of the questions I get asked quite frequently is whats the best post workout snack. I always suggest that it all depends on your personal fitness goals, the type of workout you have completed, and the duration of the workout. It’s important to replenish with protein and healthy carbs will promote your post workout recovery.

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4 Easy Tips to Start Running

Do you need some tips to start running? I will give you some advice to what you can think about before.

Running is one of the most easiest but also hardest workout you can do. It’s easy because you only need a pair of shoes and then walk outside, you don’t need any gym or gym equipment. But, if you’re not used to running, it will take a while before you get use to it.

Running has a high impact on your joints and knees, so it’s important that you start slow so your body gets used to run before you push yourself to hard.

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4 Ideas to Turn a Park Into a Gym

When the weather gets warmer and the daylight lasts longer the stuffy gym becomes more and more unappealing.

Springtime weather is also a sign that bikini season is right around the corner so skipping your gym session won’t get you any closer to reaching your health or fitness goals.

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4 Ways to Find Time to Exercise

Do you have a hard time to find time to do your workout?

Saying that you lack of time is almost like saying that you don’t have 24 hours every day like all other people around you. It almost never about having time, it is all about prioritizing.

Maybe you need to try prioritizing differently in your everyday life. Because if you don’t prioritize your health and exercise, you might need to make time for illness. I have a four tips about how you can find time during your day to exercise, it doesn’t necessary have to take that long.

But if you do it consistently and with commitment you will gain a lot, both energy, a healthier and stronger body and mind.

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