Llamas&Monkeys

onto-step2:

25 MORE Ways to Drop a Dress Size

1. Power up your probiotics. To aid in weight loss, you should add food high in probiotics, like low-sugar greek yogurt.  Substituting high-sugar and high-fat snacks for food naturally probiotic rich will help you lose weight by reducing your calorie and fat intake and curbing hunger. Try and go for a yogurt with 15g of sugar  or less per serving.
2. Whey less! Leucine, a major component in whey protein, takes energy from rich fat cells and gives it to undernourished muscle tissue. By reducing your calorie intake and taking one or two protein supplements a day, you could lose more fat and gain more muscle than if you just reduced your caloric intake.
3. Get Quality Sleep. Lack of sleep can throw our appetite hormones out of whack – leptin (the hormone in charge of signaling to your brain that you’re full) levels are lower and ghrelin (the one that tells your brain you’re still hungry) are higher in the sleep-deprived.
4. Get Your Move On. When fat is burned by exercise, blood picks up fat and carries it to the exercising muscle fibers to be burned for fuel. An increase in blood flow to fat cells means that more fat has been removed from fat cells and delivered to muscles. Not to mention, exercise burns extra calories, boosts your mood and may help you feel more energized.
5. Eat a protein rich breakfast. Research has shown that eating protein-rich eggs instead of carb-heavy foods like bagels can help you lose up to 65 percent more weight. But, if you can’t stomach eating eggs first thing in the morning, try a smoothie instead. You’ll love Warner’s 220 calorie breakfast smoothie recipe (which also includes whey protein so you’ll double your pound shedding benefits): In a blender, mix together one scoop of whey isolate protein powder, 1 teaspoon of no-sugar added peanut butter, ¼ cup of instant, uncooked oatmeal, ¼ cup mixed frozen berries, ¼ cup frozen spinach and a dash of water (add more or less water depending on how thick you like it.)
   
   
   
   
   

(via healthyhellzya)

healthysexyhappy:

1.) DON’T immediately begin a high impact workout without warming up first. You might as well take a frozen rubber band and stretch it beyond it’s point of elasticity. The rubber band will snap much easier and so will your muscles if they are tight. DO warm up with low impact activity such as walking, lunges, or arm circles.

2.) DON’T immediately stop all activity after a vigorous workout. DO be sure to cool down to aid in the recovery process. Cooling down allows your heart rate to lower along with the relaxation of your tired muscles.

3.) DO remember to stretch your muscles before working out and after, especially, since your muscles are still warm. DON’T stretch prior to warming up because your muscles need proper loosening to prevent accidental strain and pulling. There are so many wonderful benefits to stretching. Here is a post I made demonstrating various stretches.

4.) DON’T push an injury. This should be a no-brainer, but you’d be surprised how many people simply ignore pain and continue working out. What may seem okay at the time can become an even bigger problem if not properly attended to. DO listen to your body. If a pain is persistent, DO consult a doctor as soon as possible.

5.) DON’T lift too much or make sudden jerky body movements. DO be sure to increase weights gradually to prevent injury and quick muscle burnout. It’s normal to feel pain and some fatigue, but lifting too much to the point of failure isn’t going to help. This goes hand in hand with going overboard in general. DO work your way into a program with caution to avoid injuries and feeling defeated.

6.) DON’T stick with the notion that you can eat whatever you want because you worked out. Abs are also made in the kitchen, so choose your foods wisely. DO check food labels for nutritional content. DO choose foods that are filling to lessen the chance of binging later due to sudden hunger. DON’T eat empty calories.

7.) DON’T load up on sports drinks for short workouts. You’ll be tacking on a lot of unnecessary calories (also includes energy bars). DO keep a bottle of water handy at all times to remain properly hydrated. DO drink before you’re thirsty. If your body is begging for water, you’re already heading towards dehydration. Drinking 4-8 oz approximately every 20 minutes will do the trick. DO consider sports drinks when you plan on working out for more than 1 hour.

8.) DON’T get bored with your exercise program because it will be hard to stick with. Exercise can become very monotonous if you continue to do the same thing day after day. DO incorporate new exercises during the week to break up your usual routine. Having the opportunity to build new skills can keep you motivated.

9.) DON’T wear clothing made with fabrics (i.e. cotton) that are not breathable as they can become saturated resulting in heaviness. You want to remain comfortable during a workout. DO be sure to wear clothing that wicks moisture away from the body (dry-fit). DO wear clothing appropriate for whatever exercise you choose to partake in.

10.) DON’T overexercise. Your body needs rest just as much as it needs to be physically active. DO take, at the very least, 1 day of complete rest in order for your body to recover. This is especially important the day after vigorous activity has taken place. DO stagger your weekly workouts between easy, mild, and tough to create balance.

11.) DON’T pretend that you know everything just to avoid “looking stupid” when you truly have a concern or question in mind. You can say hello to injuries. DO consult a personal trainer for advice, tips, and examples of exercise moves to work a certain part of your body.

(via healthyhellzya)