🔥Gut health and body fat....immunize yourself to fat gain 🔥
Gut Bacteria and Body Fat
It's becoming increasingly clear that the little bacteria-beasties in our gut play a huge role not only in our health, but also in the way we think. One could almost say that we're all just puppets on their bacterial strings.
Our resident bacteria affect how we balance levels of sugar in our blood, how we respond to hormones that make us feel hungry, and even how we store fat.
Danish researchers have found that the ratios of two gut bacteria can make or break the difference in the effectiveness of dieting. They analyzed the levels of Prevotella and Bacteroides bacteria in the feces of 62 overweight people.
Another study, this one conducted by Canadian researchers on 42 obese children, also centered on changing bacterial numbers.
The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.
Even if you're not dieting, but especially if you are, it'd be a good idea to foster a beneficial ratio of Prevotella or Bifidobacterium to Bacteroides. There are a couple of ways to do this. You could do it through diet and ingest inulin-rich foods like asparagus, leeks, and onions, etc., but no sane person really wants to do that.
Alternately, you could go dig out the Ezekiel bread from the back of your breadbox and eat two to four slices a day, which is a lot more palatable.
I’m not a huge fan of cardio but it’s a necessary evil to get and stay in shape. It’s especially hard when it’s cold out. I’ve been doing most of mine indoors. 40 minutes 3 times a week. I’ve only lost about 6 pounds in 7 weeks but I can tell a difference in my body fat levels and that’s all that matters.
1 24 minutes ago
A huge congratulations to our Sweat Sessions 6 Week Challengers for an amazing effort ❤️
6 weeks of tough group workouts, nourishing and nutrient rich food, focused workshops and lots of sweat - our challenge is complete and the results were incredible! 🙌🏻
Our 10 challengers lost a combined total of over 150cm - and over 20kg’s. They blitzed their fitness testing - doubling max push ups and shaving up to 40 seconds off their 1k run.
Most importantly they gained the confidence and knowledge to continue on with the healthy lifestyle they’ve cultivated the past month and a half ❤️
Although physical transformations were a great bonus - the focus of the challenge wasn’t about who could lose the most weight. The focus was a healthy, sustainable lifestyle change. Gaining knowledge around nutrition and exercise to carry on after the challenge is long finished😊
Round two coming soon! 🙌🏻
Meet Ant! Winner of our 8 Week Challenge! Ant dropped 16+ kgs in 8 Weeks! 😱You’ve probably seen Ant around the studio giving it 💯 & getting the work done! 🏆🥇 We are blown away by Ant’s transformation! Well done, Ant!! 💯👏
As a special THANK YOU to ALL our awesome members, we will be doing a very special Holiday giveaway! For every class you attend this week, Monday-Friday, you will sign one raffle ticket. On Saturday, we will draw one winner to win one month FREE! The more classes you attend, the more chances you have to win! Happy Holidays, F45 family! .
*Must be a current member. Free month can be used for yourself OR for a friend!
Sweat is how your body cools itself down. It doesn't equate to calories burned.
Want to burn a lot of calories effectively?
Try incorporating HIIT and Strength sessions into your routine!
If you are looking to burn lots of calories in a short time frame then HIIT is definitely for you!
HIIT workouts involve short bursts of exercises that require both cardio and muscle engagement, like jumping lunges, burpees, squat jumps, or quick strength-training circuits that emphasize keeping your heart rate up.
These workouts are intense and arguably painful, but worth it. A 30-minute HIIT workout is more efficient than taking an hour out of your day to go for a walk or jog, which only uses some of your muscle strength but mostly relies on your cardiovascular system. Physiologically, HIIT workouts end up burning more calories because they maximize both your cardiovascular system and different muscular groups.
Although a resistance-training workout might not typically burn as many calories as some cardio workouts (again this depends on intensity and level of athlete) it has other important benefits.
For example, resistance training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat.
Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest.
Resistance training also has other important calorie-burning benefits.
Specifically, research has shown that you burn more calories in the hours following a resistant training session, compared to a cardio workout.
In fact, there are reports of resting metabolism staying elevated for up to 38 hours after resistance training, while no such increase has been reported with cardio.
This means that the calorie-burning benefits of weights aren't limited to when you are exercising. You may keep burning calories for hours or days afterward.
Contact us today to book a consultation and let us help you reach your health and fitness
TOMORROW STARTS A NEW WEEK......Yes it’s the End Of the Year but it’s not the End to our Progress!
Plan your workouts for the week today!!!
5:15am to 6:00am Class.
6:15am to 7:00am Class.
MONDAY Thru FRIDAY!
Shake included with camp admission! Lets Go!
We are your home away from home 🏠
Monday at MCDF:
1045am Dance Fusion Jazz Edition with @yvesmaco78 .
1045am Code Red with @cocoxiezes .
5pm Code Red
6pm Kick it up
715pm Dance Fusion with Yves .
8pm Code Red with Coco
Book your spot online now (link at bio👆)
5 1413 minutes ago
Want to have your dessert and eat it too??? Save on the excess calories, fat and sugar and replace it with extra fibre and vitamins by having an Apple pie in an apple!! 😉🍎🙌
Time to try POWER HOUR!
The benefits of working out with a highly motivated group of supporting and encouraging peers are plenty. And, I can guarantee that the workout you get from this class will surpass any workout you will do on your own. There are no prerequisites for this class, other than a willingness to work hard, YOUR hardest. So, all fitness levels are welcome. It's not about comparing yourself to anyone else, just have the desire to be better, stronger, faster than you were the day before.
Power Hour combines all types and methods of training, from kickboxing and cardio drills to strength training and pilates, we do it all, to give your body the best possible workout 5 days a week.
We meet Mon-Fri from 6-7pm, M/W/F @anytimefitnesscottagegroveor in Cottage Grove and T/TH at Bohemia Park (children are absolutely welcome to come along to the park). Grab a friend, or come solo, you will meet an amazing group of supportive, encouraging and like-minded people and you'll have fun working hard and getting fit!
Don't worry, if you're not a member of Anytime Fitness, you can still attend class for a per class fee.
Please message me with questions...and share with your friends!
Credited by : @fit4you.today
Week 4 of HIIT training, and seeing some results for all that hard work. I still can’t believe this me and I’m doing this - I have never been much of an athlete. But maybe I am, and it just didn’t surface until now? #betterlatethannever#fitby50#fitnessprogress#hiit
We all know how important cardio is for building our heart muscle and burning fat. Good News! You don't have to spend an hour on the treadmill to get results. Try skipping, jumping jacks, or you can try these for a minute! Wake Ups kill me but I do them because they give me results!
Just posted my first YouTube video,pls be kind 😭🙏🏼 Link is in my bio ❤
112 419413 hours ago
Tag your workout partner and check out this great 🍑 workout‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @solutionfitness_ workout routines & tips 💪🏾 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
DM me for information on how to get your workout videos featured on #MelaninFitspiration
25 101512 hours ago
Don’t underestimate the difficulty of bodyweight workouts, this one is FIRE. 🔥
20 sec of work
10 sec rest between exercises
1 min rest between rounds
3-4 rounds of all nine.
For exercises with two sides do each for 20 sec.
Tag a friend to try this with you! 💪
Whenever I’m aiming for a PR, I’ll imagine that I’m representing the North Korea’s weightlifting team and my family will be killed by Supreme Leader if I fail the lift 🇰🇵
Love you @thedonutcoach for the spot today, squatting today was fucking amazing 😘
24 98720 hours ago
🎖سارا میرزاده عزیز در باشگاه اکسیژن
برای ثبت نام. ۰۱۳۴۴۳۲۳۶۰۸
معنی فیتنس" تناسب اندام "می باشد.
هدف ورزش فیتنس:
رسیدن به سلامت جسمانی و روحی بالا
استقامت عضلانی بالا
بهبودشرایط قلبی و عروقی
بهبودعملکرد عصبی عضلانی فرددرطول زندگی
مزایای خوب این ورزش:
محدودیت سنی و جنسیتی خاصی ندارد.یعنی هرفردی یا ورزشکاری درهرسن وجنسیتی می تواند وارد این رشته شود. 💥نکته مهم این است که تمامی این عادات سالم،تمرینات سالم،تغذیه اصولی والبته شرایط روحی روانی مناسب بایدبخشی اززندگی شماشودتاتاثیر همیشگی و پایدارداشته باشند💥
WORKOUT 6/12: FULL BODY 🔥 I can’t believe we are half way through! Workout number 6 is slow tempo, improving your strength and building! Here are the details (SWIPE RIGHT ON THE VIDEO)
2️⃣SINGLE LEG BRIDGE
3️⃣TRICEP PUSH UP
✅15 REPS ON EACH
✅5 SETS in total
WELL DONE to everyone finishing these! I love sharing your stories and seeing your comments! THANK YOU! ❤️