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author: Lori Zikuska | 05.03.2019 at 11:08 | 0 Comments

Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend

What do I have to consider when it comes to nutrition and which diet is right for me? On the amino4u blog, we present you with top information and tips for every diet. Intermittent fasting means eating only during a small window of time and fasting the rest of the day to burn fat, while increasing muscle mass.

#1 Top Diet and Fasting Tips for Fitness and Health: Methods like LeanGains, the Warrior Diet or One Meal A Day

Just like many other forms of nutrition, intermittent fasting, or IF, is technically not a short-term diet, but a long-term dietary change. Intermittent is another word for interrupted, so IF doesn’t mean you’re permanently refraining from food. Instead, you’re switching between eating periods and fasting periods during the day or week. There are various models for the ratio between the two:
The most popular way to do IF is the so-called LeanGains or 16/8 method, that requires a 16-hour fast. During the remaining 8 hours of the day, for example from 12 to 8 pm, you consume all of your meals. The Warrior Diet implements a 20-hour-fast and leaves only 4 hours for eating. The concept is brought to a boil with OMAD, One Meal A Day, which means fasting for 23 hours and eating only one meal per day, as the name suggests. Some also swear by the 5:2 method. This concept means you eat as you normally would for 5 days per week and then reduce your caloric intake to 25% on the remaining two days.

#2 Top Diet and Fasting Tips for Fitness and Health: The benefits of intermittent fasting

Primarily, intermittent fasting is supposed to help you reduce your body fat percentage without losing muscle. Many even report that they can easily build more muscle on this diet. However, IF does not only have aesthetic advantages, it also comes with various health benefits: Better cell regeneration, increased production of HGH (a hormone that increases muscle growth), lower blood pressure, and an immune system boost can result from intermittent fasting. Even diseases like diabetes, Alzheimer’s or dementia can be prevented with this way of eating.
Top Diet and Fasting Tips for Fitness and Health
#3 Top Diet and Fasting Tips for Fitness and Health: How to start intermittent fasting

Nevertheless, there are a few things that you should consider before giving this diet a try.
You might experience hunger or cravings along with a weaker performance in the first couple of days after making the change. This should sort itself out after a short period of time. It’s important that you continue to monitor the total caloric intake during a day – just because you’re eating one meal less doesn’t mean you should binge on fast food for the remaining ones. Experts recommend eating the biggest meal as the first meal of the day or after working out. Despite all the advantages, however, there are some groups of people who should be careful with intermittent fasting: The concept can backfire if you’re pregnant or suffering from certain illnesses, such as eating disorders.
For the others, it is advisable to start with the 16/8 method as a beginner, simply because most people find it easiest to just skip or postpone breakfast.

Since you read our article “Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP KETO DIET TIPS ABOUT NUTRITION FOR FITNESS AND HEALTH: KETOGENIC DIET
5 TOP DIET TIPS FOR BECOMING A VEGETARIAN: THESE TIPS MAKE STARTING A VEGETARIAN LIFE EASY
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
TOP 5 MARATHON RECOVERY TIPS: HOW TO PERFORM BETTER AND RECOVER QUICKER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
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author: Lori Zikuska | 19.02.2019 at 11:35 | 0 Comments

Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age

We are all getting older, and it is not only in our genes how fast we age. Exercise is still the best anti-aging treatment! And it’s never too late to start. We have the best sports and tips for you that will have you fit and healthy in no time, far beyond 40.

#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?

Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.

Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.

#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?

Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Stay healthy and fit as you age - Top 3 Sports, Tips and Ideas for Over-40’s
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.

#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?

A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!

Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
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author: Lori Zikuska | 05.02.2019 at 12:00 | 0 Comments

Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Fitness and workout tips for couple sports

For Valentine’s Day, we have put together the best workout tips and sports for couples. After all, you don’t want to end up as a couch potato, just because you’re in a relationship, do you?

#1 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Why working out together is great

Many people become lazy and sluggish when they find love. Relationship weight gain can be a thing! Not for you two, though. Working out together will make you feel closer than ever. Couples who sweat together, stay together. ;-)
Playing sports or training with your significant other is a great way to spend time together. Plus, you will both become visibly fit and healthy at the same time. And who doesn’t want a physically attractive and athletic partner?

#2 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: The best couple sports for working out with your significant other

Of course, you could just do any sport together. However, there are certain workouts that are particularly suitable for couples.
One of the classics is partner dancing or even ballroom dance. If you’ve ever seen a tango, you know that this is about as sexy as sports get. On top of that, dancing trains coordination and gets the circulation going.
Looking for something more relaxed, with a sense of balance? Try partner yoga. It consists of yoga positions that can only be achieved with another person. An exercise for both body and mind!
Going to the gym together also has its benefits: You can spot each other or count the other’s reps when lifting weights. Or you can get two cardio machines next to each other. Because every cardio workout is a lot more fun when you can talk to your significant other.
Climbing or bouldering will allow you to literally give each other security. One is belaying and making sure that the other one is safe while being up on the climbing wall. The perfect trust exercise!
Still too boring? Then try something new! Whether you are into seasonal sports or want to explore a fancy new trend – everything is easier together and now you already have the perfect sporty idea for your next date. How about ice skating in the winter, swimming in the summer or novelties like trail running, Crossminton or Tabata?
The best couple sports for working out with your significant other
#3 Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Tips for working out together

If you want your couple’s workout to be successful so you two can become the newest #fitcouple, there are a few tips to consider. It is of course very important that both, you and your significant other, enjoy your joint workout. After all, this is quality time together that you want to enjoy! Find the perfect sport that both of you like or try reaching a compromise. Also, make sure that you have enough time for your workout. It might be best to write down your training sessions in your calendar. Otherwise, you might both just end up on the couch after a long day of work.

Since you read our article “Top Athletic Valentine’s Day Tips for Fitness and Health Couples: Fitness and workout tips for couple sports”, you might also be interested in the following posts on the amino4u Fitness Blog:

TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
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author: Lori Zikuska | 22.01.2019 at 15:20 | 0 Comments

Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet

Which diet is right for me and what do I have to consider when it comes to nutrition? On the amino4u blog, we present you with top information and tips for every diet. This article is all about the ketogenic diet. A keto diet plan is extremely low in carbohydrates which minimizes insulin release and maximizes fat burning.

#1 Top Keto Diet Tips About Nutrition for Fitness and Health: Ketosis and ketone bodies are name givers

The term “ketogenic” originates from the fact that an exceptional amount of ketone bodies is generated through this way of eating. Being carriers of energy, ketone bodies can fuel the brain, muscles and other body tissues. Ketone bodies are produced in the liver, using fatty acids. Ketosis is the metabolic state that the body reaches when there are more ketones in the blood than normally.
That means that a ketogenic diet causes the body to switch from a carbohydrate to a lipid metabolism. Sugars and carbs are no longer used as a source of energy. Instead, the body uses fats and ketone bodies to fuel organs and other parts of the body.

#2 Top Keto Diet Tips About Nutrition for Fitness and Health: Advantages of a lipid metabolism

About a hundred years ago, ketogenic nutrition was used to treat epilepsy in children. Even nowadays, the keto diet can still have a crucial impact on the body, because ketone bodies are used as a direct energy source for the brain. Because of overall lower insulin levels, fat cells are burned or metabolized into ketone bodies easier. That is why the keto diet is also really popular with people who want to shed a few pounds. Lower fluctuation in blood sugar levels will make you experience fewer cravings and an increased feeling of satiety. Endurance and performance will also increase, and many people find it easier to concentrate. A keto diet can also have anti-inflammatory effects, the skin can clear up and puffiness in the face can be reduced.

Ketogenic diet - Top Keto Diet Tips About Nutrition for Fitness and Health

#3 Top Keto Diet Tips About Nutrition for Fitness and Health: This is how the keto diet works

So how do you reach that magic state of ketogenic metabolism? Easy: Cut out all carbohydrates or at least reduce them to a minimum. It is best to start by cutting back on sugars and sweeteners like agave and honey. As the next step, leave out grains and products like pasta or flour, and finally call quits on fruit and all other foods that contain carbs. During the first few days of the radical change, most people feel tired and weak. This is because the body empties all carbohydrate storages during this “keto flu” and loses water and minerals in the process. After about one week, ketosis should have stabilized though, and you will experience an energy boost.
There are different ways to approach a ketogenic diet, setting different – but always limited – amounts of carbohydrates as the daily portion. As a rule of thumb when starting out, you can work with roughly 30g of carbs per day. The hardcore version cuts out all sugars and carbs completely. Pure carnivores take it a step further by eating a diet that consists of nothing but meat.

Since you read our article “Top Keto Diet Tips About Nutrition for Fitness and Health: Ketogenic diet”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 08.01.2019 at 12:51 | 0 Comments

5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy

Meatless is the way to go! In 2014, there were already 375 million vegetarians living all over the world. Most of them are ovo-lacto-vegetarians, meaning they don’t eat meat, but still consume eggs and dairy. Lacto-vegetarians also abstain from eggs, while vegans stay away from any animal products. By the way, there are also people who don’t consume meat but still eat fish, those are called pescatarians. No matter which type of vegetarianism you choose, we have the best tips to make transitioning into this new lifestyle easier.

#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?

Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
These tips make starting a vegetarian life easy - Five Top Diet Tips for Becoming a Vegetarian
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation

First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.

#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products

Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
Try new recipes instead of substitute products - Top Diet Tips for Becoming a Vegetarian
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full

An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)

#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value

Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.

Since you read our article “5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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