When most people say they want to get in shape, the focus is on their midsection: having a toned stomach and a six-pack is the goal. And while many people have undesirable belly fat that they want to be rid of, especially as they get older, belly fat can also pose serious health risks.  

You may think doing abdominal exercises like crunches or sit-ups every day is the best way to get in shape, but it takes a bit more than that.  

Learning how to lose weight, particularly how to lose belly fat fast, is a common health goal, but it takes focused exercise and diet in order to target that area. These 13 exercises can help you reach your fitness goals in tandem with a healthy, balanced diet.  

Table of Contents 
What Causes Belly Fat? 
Types of Fat & Their Health Risks 
– The Biggest Culprits That Cause Belly Fat 
– How to Lose Belly Fat Fast: Overview 
Exercises To Lose Belly Fat Fast 
– Example Workout Routine (60 min)

What Causes Belly Fat? 

There are many reasons people accumulate excess belly fat. Any combination of poor diet, lack of exercise, sedentary habits, stress, and hormones can contribute to a growing waistline. The main causes of belly fat, however, are contributed to poor diet, age, and your metabolism.  

The type of fat you accumulate can affect how fast and how easily you can lose belly fat. 

Types of Fat & Their Health Risks 

There are two kinds of belly fat: subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds your organs. Women tend to accumulate more subcutaneous fat, and men tend to accumulate more visceral fat. 

Subcutaneous fat is the kind of fat you can feel when you pinch your stomach and is not usually linked to many health issues like visceral fat is. However, it tends to be more “jiggly,” which bothers many people concerned about their weight.  

Having excess visceral fat tends to cause lots of health issues. It is linked to increased insulin resistance, which means a higher risk for diabetes. It has also been found to contribute to inflammation in the body which is linked to increased risk for heart disease, metabolic issues, diabetes, and other issues like depression and psoriasis.  

The Biggest Culprits That Cause Belly Fat 

Foods with trans fats are more likely to cause belly weight gain because they cause inflammation in the body and increase risk for metabolic syndrome, and which makes it difficult to burn fat.  

These foods are the biggest suspects for being high in trans fats: Store-bought baked goods 

· Sugary foods  
· Alcohol 
· Shortening and margarine 
· Frozen dinners 
· Fried food 
· Ice cream 
· Cake mixes and frosting 
· Microwave popcorn 
· Processed meat 
· Nondairy creamers 
· Snack foods (chips, crackers, and cookies, etc.) 

How to Lose Belly Fat Fast: Overview 

To lose belly fat, several adjustments might need to be made depending on what is causing the excess fat. To lose either of the two types of belly fat, exercise and diet are key. The good news is, when you start to lose belly fat, visceral is usually the first to go!  

But this does mean that subcutaneous fat is harder to burn off. Focusing on a low-fat diet, getting enough sleep, reducing stress, and doing fat-burning exercises like HIIT will help with losing subcutaneous fat.  

HIIT involves short periods of exercise alternated with intense bursts of anaerobic exercise and is a great fat burning workout. However, if you’re just starting out, you can start with these easier exercises and work your way up. 

 

Exercises To Lose Belly Fat Fast 

Your weekly exercise routine should include both strength exercises and cardio or aerobic exercises. Weight training helps you burn more calories every day and can improve your resting metabolism while cardio and aerobic exercises specifically burn visceral fat.  

Great cardio to aid with belly fat loss are running, biking, swimming, and cycling, but there are many kinds of exercises that can get your heart pumping. When choosing what cardio to do, make sure you pick something you’ll enjoy, so that it’s not something you’ll dread every time you work out. 

Exercising for at least 1 hour 4 times a week can do wonders for your overall health, including reducing your waistline. Try these 13 exercises to help with your belly fat loss:

Planks 

Lie flat on the floor and raise yourself onto your elbows and toes. Keep your back straight and core tight while you hold this position for as long as you can (aim for at least 30 seconds).

Burpees 

Stand with your feet shoulder-width apart, bending your knees to move into a squat position. Place your hands on the ground at the sides of either foot. Push your hands against the floor and hop backwards until you end up in a plank position. Then, hop forward (with your hands still on the floor) until your feet are almost under your chest. Jump explosively into the air with your arms overhead. Repeat when you land. 

Mountain Climbers 

In a plank position, draw your right knee toward your chest. Then bring your body back into a plank position. Draw your left knee towards your chest and keep alternating your legs while keeping your plank position. 

Russian Twists 

Sit on the floor with your legs out and raised just off the floor. Then slightly bend your knees while leaning backwards. Keep your legs raised, holding your torso at a 45-degree angle and turn your torso to the right. Pause here and focus on squeezing your obliques (move your torso and not just your arms!) Turn your torso to the left and repeat, alternating these movements on each side. 

Incline Running 

Walk or jog on an incline (either outdoors or on a treadmill) for 20-30 minutes. Alternate between jogging and walking every 5-10 minutes.

Sprinting 

Run as fast as you can for 20 seconds, then either slow down or rest for 40 seconds. Repeat for 10 minutes. This can also be done indoors on a treadmill.

Toe Taps 

Lie down flat on the floor and raise your legs in the air until they are at a 90-degree angle. Curl upwards and try to touch your feet with your hands. Raise and lower yourself, trying to get as close to touching your toes as possible.  

Heel Touches 

Lie down with your legs flexed upright and feet flat on the floor. Keeping your feet shoulder length apart, raise your head slightly and bend sideways to the right while trying to touch your right heel. Keep your head raised and bend sideways the other way while trying to touch your other heel.

Leg Raises 

Lie down flat with your legs straight out and your arms at your sides. Lift your feet off the floor until your body is at a 90-degree angle. Slowly bring your legs back down and right before they touch the floor, raise them again and repeat.

Kettlebell Swing 

While holding a kettlebell, bend at the hips with the kettlebell hanging straight downward. Rock your body back slightly and swing the kettlebell back between your legs. While squeezing your glutes, thrust your hips forward, swinging the kettlebell forward. Swing the kettlebell back and forth, keeping your glutes and core tight.  

Reverse Crunch 

In a sitting position with your legs out, flex your knees and place your feet flat on the floor. Lean back and support your body with your elbows, then lift both legs off the floor. Bring your knees to your head, then bring your legs down to the starting position and repeat. 

High Knees 

Stand with your feet hip-width apart. While standing in place, bring your right knee as close to your chest as you can. Hop to your left foot and try to do the same.  Jog in place alternating legs, trying to bring each knee as high up as you can each time.

Jump Rope 

Focus on skipping as long as you can while keeping your knees loose and your core engaged. 

Example Workout Routine (60 minutes) 

1. Sprint on and off for 1 mile or jog lightly at an angle for 20 minutes 
2. 10 burpees 
3. 90 seconds of mountain climbers 
4. 10 reverse crunches 
5. 50 high knees 
6. 25 Russian twists 
7. 1 minute plank 
8. 20 kettlebell swings 
9. 50 toe touches 
10. 100 jump rope skips  

The post 13 Easy Exercises to Lose Belly Fat Fast (Science-Backed) appeared first on Fresh n' Lean.

SUMMARY

You can’t beat the convenience of protein shakes. These drinks are easy to consume and give your body the protein needed to rebuild and renew. You can use these beverages to reach your health goals, but it’s essential to pick the best protein shake for your situation. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Your body needs protein to thrive, and protein shakes are an easy way to boost your intake of this vital nutrient. 

Protein drinks come in more varieties than you might realize. Health goals and dietary preferences vary from one person to the next, and there’s a protein shake to suit each path. 

For example, there are vegan protein shakes for those who are plant-based, and keto protein shakes for those on a ketogenic diet. And you can use protein shakes for muscle gain or weight loss, depending on your objective. 

So, how can you choose the best protein shakes for your health goals and your lifestyle? Let’s dive in. 

In this article, we will:

• Explain what a protein shake is
• Discuss key benefits of protein drinks
• List tips for selecting the best protein shakes for your health goals

What are protein shakes?

Protein shakes are also called high-protein shakes and protein smoothies, and they are beverages designed to boost your intake of protein. These shakes are a great source of essential amino acids, and they often are at the heart of sports nutrition protocols.

They typically include a protein powder mixed with water, juice, nut milk or another liquid. And fruits — such as raw banana or frozen banana — are often added to protein beverages to enhance their taste and nutritional profile. Some people also improve their protein drinks with peanut butter and nut butter ingredients. 

You can create homemade protein shakes using simple ingredients and a blender. Alternatively, if you’re drinking protein to regain energy after a workout or for weight loss, you can purchase ready-made protein drinks at grocery stores, juice bars and restaurants. These ready-made shakes come in many different flavor selections. Choices include chocolate, vanilla and strawberry. 

Protein drinks differ in the protein powder they contain. Here are some of the different types of protein powder used in high-protein shakes:

• Whey protein, derived from milk
• Casein protein, also extracted from milk
• Egg protein, typically derived from egg whites
• Pea protein, usually extracted from yellow split peas 
• Hemp protein, derived from hemp seeds 
• Brown rice protein, made from brown rice
• Mixed plant proteins, made using a combination of plant-based protein sources
• Soy protein, derived from soy

Benefits of protein shakes

Protein shakes benefit your health and well-being in these ways:

1. They support muscle gain

Your muscles need protein to grow. It’s no surprise, then, that protein intake from shakes can help boost muscle mass. These shakes are a source of easily absorbable amino acids for the body. The body uses these amino acids to facilitate muscle growth. For best results in this area, combine your protein beverages with a regimen of muscle resistance training. 

Research shows just how beneficial protein drinks can be for muscle growth. In a 2016 study involving obese adults, participants given an extra 20 grams of protein weekly via shakes gained more muscle mass than those who didn’t add this type of protein supplementation to their regimen. 

2. Protein shakes benefit healthy weight loss

Protein helps the body burn fat. So, it makes sense that protein drinks help support healthy weight loss. Furthermore, these shakes can assist with ridding the body of stubborn belly fat. 

The data bears this out. In a 2004 study, participants on an eating plan that was 25 percent protein lost 10 percent more belly fat after a year than those eating half that amount. 

3. They assist with weight management

Protein drinks work with your appetite and metabolism to support weight management. If you’ve recently lost weight, these shakes can help ensure you don’t regain those unwanted pounds. 

In a 2005 study, participants who’d lost weight were given an extra 30 grams of protein over six months. Those who received this additional protein regained less weight than those who didn’t. 

What are the best protein shakes for your health goals?

Here is some guidance to consider when selecting the best protein drink for your situation.

1. Avoid whey and casein protein shakes if you’re sensitive to dairy

Many people are sensitive to dairy. If this applies to you, steer clear of dairy-based protein beverages. Whey protein powder and casein protein are dairy-based. Stick to plant-based proteins like soy protein, hemp protein, rice protein and pea protein. 

2. Consider whey protein shakes if you’re interested in weight loss

Generally speaking, protein benefits weight loss. But some types of protein work better in this department than others. If weight loss is your primary goal, protein drinks made with whey protein deserve consideration. 

A 2011 study compared the weight-loss effect of whey protein and soy protein. The research showed that study participants who consumed whey protein experienced more weight loss than those who consumed soy. 

3. Choose a soy protein drink if you’re concerned about heart health

If you have existing heart issues or if heart disease runs in your family, heart health may be a top concern. Studies show that replacing animal protein with soy protein can benefit heart health. With this in mind, shakes made with soy protein would be a better choice for you than shakes made with egg protein or dairy-based proteins like whey or casein. 

A 2003 study shows that substituting animal protein with soy protein may benefit heart health by reducing low-density lipoproteins – also known as LDL cholesterol – and triglycerides. LDL cholesterol and triglycerides have been linked with heart disease. 

4. Select whey protein shakes for muscle-building

We mentioned that whey protein supports weight loss, but its benefits don’t end there. This type of protein is also great for building muscle. As a result, shakes made with whey protein are a great choice if you’re interested in increasing muscle mass. 

Studies show that whey protein outperforms soy protein and casein when building muscle.  

Next steps

Increase your protein intake the easy way by subscribing to Fresh N Lean. We offer a high-protein meal plan with whole food, organic ingredients, and lots of healthy lean protein. We also provide free nutritional counseling from our knowledgeable in-house nutritionists to help you make ideal dietary choices. Subscribe today to have our tasty, high-protein meal boxes shipped to your home or office. 

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SUMMARY

If you’re health-oriented, it’s essential to understand the components of fitness. The list of specific fitness components includes muscular strength, cardiovascular endurance and flexibility. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you want to achieve a goal, it’s helpful to get specific about your target.

Take fitness, for example. Many of us have the broad goal of improving our overall physical fitness. But what does fitness mean? 

It can be hard to get a large group of people to agree on anything. But experts in the health and wellness field agree that there are five main components of physical fitness. 

So, what are the five components of fitness? And how can you use them to support your health and wellness journey?

In this article, we will:

• List the five components of physical fitness
• Offer guidance to help you navigate these components to reach your health goals

What are the 5 components of fitness?

Every idea or philosophy has its own set of pillars or components. As we’ve mentioned, there are five critical components associated with fitness. Understanding these components can give you greater insight into what true fitness is all about. 

Here are the five components of fitness:

1. Muscular strength

Muscular strength is one of the most practical aspects of fitness. This strength gives your body the power it needs to perform certain tasks. 

We need muscle strength in our arms to lift things and move things. And we need muscular strength in our legs to walk or run from one place to the next. 

2. Muscular endurance

Muscular endurance concerns stamina. There are certain situations where you need that kind of staying power and consistent effort to get the job done. 

More specifically, muscular endurance measures how your muscles perform over extended periods. Endurance requires the body to perform muscular contractions for minutes instead of mere seconds. It gives us the goods to hang in there until completion during long, grueling physical tasks. 

3. Cardiovascular endurance

Cardiovascular endurance is also known as aerobic endurance. Your body relies on this type of endurance for support when handling specific tasks.  

The cardiovascular system includes your heart, blood and blood vessels. Your heart pumps blood throughout your body after pumping it to your lungs. This blood is rich in the oxygen that supports life. 

In totality, the cardiovascular system sends vital oxygen, nutrients and hormones to the various cells and organs throughout your body. Your cells and organs need those substances for the body to survive and thrive. 

The cardiovascular system helps your body handle physical activity, exercise and stress. Additionally, it helps maintain a healthy body temperature. 

If you have good cardiovascular endurance, you’ll do a better job of handling physical exercise that requires the body to work for extended periods. That includes things like running, jogging, swimming and cycling.

4. Flexibility

Flexibility looks at your body’s ability to move without pain and stiffness. 

Movement is required to function in this world, and movement depends on flexibility. Sadly, many of us overlook this physical fitness component. In the fitness world, it’s common for people to focus exclusively on things like strength and endurance.

If you neglect your flexibility, the muscles and joints can become stiff. Over time, this can limit the body’s ability to move. 

By supporting your flexibility with proper training, you can help make sure your body can travel through its entire range of motion with minimal pain or stiffness. 

5. Body fat composition

Body fat composition measures the fat you carry on your body. 

For example, let’s say you weigh 200 pounds and have a 25 percent body fat composition. That means you’re carrying 50 pounds of body fat and 150 pounds of lean body mass. 

Many of us know that excessive body fat can have undesirable health outcomes. It’s linked with conditions like diabetes and heart diseases. 

So, what’s the ideal body fat composition from a fitness perspective? 

According to the American Council on Exercise (ACE), the ideal range is 14-17 percent for fitness-oriented men. However, that range drops to 6-13 percent for hardcore male athletes. 

For fitness-oriented women, the ideal range is 21-24 percent. And for female athletes, the range is 14-20 percent. 

ACE states that fat mass exceeding 25 percent in men is considered obese. For women, the obesity threshold is 32 percent. 

How to improve your performance in the 5 components of fitness

So, now that we understand the components of fitness, what can we do to improve performance in specific areas? 

We spoke with Ben Walker, personal trainer and operator of Anywhere Fitness, for guidance. 

Thanks for taking the time to speak with us about the components of fitness, Ben. Let’s get into it. What exercise routine is best for boosting muscular strength?

If looking to increase muscular strength (gain muscle mass), there are a number of different variables to consider. In general, the common goal is to achieve hypertrophic gains from a particular exercise.

Hypertrophy is the method of lifting 8-12 repetitions of the heaviest weight possible to your best ability. With this training protocol, the muscle fibers tear effectively to repair, become stronger, and grow with adequate sleep and nutrition. 

And for muscular strength, what’s the ideal number of reps and sets?

To increase muscle size and strength, keep striving towards completing 12 repetitions of an exercise in 3 sets. At first, you might complete 8-10 reps on successive attempts. Keep your rest time between 60-90 seconds and keep track of targeting your goal. Once 12 reps x 3 sets are accomplished, slowly increase the weight in small increments and move up the ladder with the same process again. 

You need to keep adding variables to your routine to build muscular strength and achieve hypertrophy. Targeting every muscle group, alternate the exercises weekly for targeting each muscle. This tricks the body into continuously breaking down the muscle fibers so that they repair and grow.

If you continue with the same program weekly, the body learns that the same routine is being performed and this process comes to a plateau. Pick 2-3 weight exercises for each muscle group in the upper and lower body. Change them and rotate; mix up the combinations. Also, change the hand grip you use to perform the exercises regularly.

When focusing on the components of fitness, what can we do to enhance muscular endurance?

Lifting weight beyond 15-20 reps would be a better protocol for building muscular endurance and trying to stay leaner and lighter. 

Let’s talk about cardiovascular endurance. What tips can you give us on that front?

Mix low-intensity exercises of longer duration with higher intensity intervals of shorter duration to build overall cardiovascular stamina. By combining exercises such as swimming and running with sprints and burpees, we can increase our aerobic capacity and anaerobic threshold. This increases our energy levels for all types of cardiovascular activity. 

What types of exercise work best for reducing body fat?

Aerobic exercises, such as running and cycling, burn fat cells as a fuel source. The aerobic system is best activated when training below 30 percent intensity. 

The anaerobic system is best activated when training beyond 50 percent intensity during exercise. It includes running at a faster pace, sprinting and lifting weights. When training anaerobically, we burn carbs and sugar as a fuel source. 

When combining aerobic and anaerobic, we burn energy from all fuel sources. This burns body fat effectively and achieves the best weight loss results. That’s why it’s important to add variety to your fitness program. Make sure to train all the muscle groups weekly and add low-intensity cardio circuits. 

And how about flexibility?

To increase your flexibility, you should perform a dynamic warm-up directly after a basic warm-up.

A dynamic warm-up includes movements that send extra blood flow to all the body’s extremities. By performing continuous light exercises on each muscle group, we can improve our range of motion for all the muscles and joints when doing an exercise. 

Directly after the workout, warm down correctly by performing static stretches. This involves holding each muscle for 20-30 seconds while stretching it to its best ability. By following these methods before and after a workout, you can enhance your overall flexibility.

Finally, what role does diet play as you navigate the components of fitness?

Diet plays a huge role in sports performance and weight loss.

As the anaerobic system only uses glucose as a form of energy, your body will need carbohydrates to perform strength training. Without glucose, your muscles will not be able to lift weight to their maximum potential. This also goes for any cardiovascular activity where you exert beyond 50 percent intensity. 

It’s important to know when to consume the correct fuel at the right time. Eat the carbs and healthy fats and burn them through aerobic and anaerobic exercise. Eat the proteins after your workout to recover your muscles and grow the tissue. 

It’s also important to eat your carbs earlier in the day. You should never consume a lot of glucose unless you plan to use it in training or intend to move around a lot during the day. Eating too many carbs at night can cause weight gain as we are less active during this time and our metabolism starts to slow down more rapidly in the evening.

Next steps

Activities like resistance training and flexibility exercises can enhance muscular power, improve agility and build lean muscle mass. These activities can support you on your health journey, but paying attention to your diet is also crucial. Healthy, nutritious food provides invaluable support when working with the five components of fitness.  

To have nourishing meals delivered to your front door, subscribe to Fresh N Lean. Whether you’re following a keto, paleo or high-protein diet, we’ve got a meal plan to suit your needs. We make our chef-prepared cuisine with wholesome, organic ingredients. 

The post Components of Fitness: A Complete Guide appeared first on Fresh n' Lean.

If you’re new to working out, you need more than motivation to see it through.

You need the right mindset, strategy, and habits.

In this guide, we’ll show you exactly how to stick to your fitness goals no matter what. Let’s dive in.  

Know Your Finish Line  

The first thing you need to know before starting any workout program is, what do you want to accomplish? Do you want to drop a few pounds? Gain some muscle? Improve your performance? What is it specifically? Once you know what you’re after, you can chisel it down to a concrete measurable goal. This is your finish line.  

Having a vision like “I want to get in the best shape of my life” can inspire you, but without a specific goal, you’ll be spinning your wheels. Instead, define exactly how much you want to lose, gain, or maintain and write it down.  

If you’re newer to working out, you might be wondering, how do you figure out what your goal should be? We’ve got you. This calculator will help you define a healthy weight based on your age, experience, level of activity, and fitness goals. 

Set Realistic Expectations 

If you want to truly make this the year you make a change, you need the right expectations. Setting big, ambitious goals can be a great motivator, but without rooting them in reality, they’ll just collect dust on your “vision board.”  

To get yourself to follow through, your goals need to feel attainable. If you set out to drop 50 pounds in one week, it’s like planting a seed and expecting a full-blown vineyard seven days later. The right expectations help you build belief and consistency.   

So, if you want to transform your body, what’s realistic? Most experts agree that it takes about a week to lose 1-2 pounds of fat or gain ½ pound. of muscle. All you have to do is map that out. Whether you’re looking to drop 20 pounds or 5-10 pounds of lean muscle, you could get there in 3-5 months.  

I know, sounds like a long time, but remember, that’s your finish line. Your job is to have that as your target but celebrate the small wins. Every time you hit your weekly goal, celebrate it! That way you’re getting to enjoy the journey, and you’re training your brain to love the process.  

Find a Proven Process  

Now that you’ve got a realistic timeline, you need the right strategy. I’m not talking about picking up tips from your local gym bro. You need to follow in the footsteps of someone specific. Someone’s who knows what it’s like to be where you are now and achieve the goal you’re after. If you want to become a self-made millionaire, following the advice of a trust-fund baby won’t help you. So, where do you find your expert?  

First, there are two types of experts worth following: the Role Model and the Researcher. The role model has been there themselves, they’ve walked the path, they’ve overcome the obstacles, and they’ve gotten results. This is the person who has been where you are now and has gotten to where you want to be.  

The researcher might not have been when you are now, but they’ve studied the science behind nutrition and fitness and have helped others achieve a goal similar to yours. Whether it’s a personal trainer or online program, make sure you’re using these two things as your filter.  

Make It Fun 

When you think about working out, the first word that comes to mind shouldn‘t be “torture.” If you want to see your program through, you need to feel good when you exercise. Instead of forcing yourself to do workouts you hate, design your routine around exercise you enjoy. If you’re not a fan of running but need cardio, try incorporating it through sports. If you love the outdoors, go on a hike or use a playground as your gym. If you want to catch up with a friend after work, buddy up and hit a group class together.  

There are many ways to customize your routine and have fun with it. Don’t be afraid to get creative. Plus, biology is on your side. If you exercise for just 30 minutes, your brain will trigger an “exercise high,” flooding your system with dopamine to reward the habit. At first, it’ll take some getting used to, but the more you exercise, the more you’ll learn to love it.  

Don’t Fight Your Brain 

When it comes to exercising, it’s easy to get stuck in a mental tug-of-war. Part of you wants to hit the gym, but the other part wants another five minutes to snooze.  If you plan to stick to your routine long-term, you need to get your brain on board.  

In Mel Robbin’s best-selling book, “The 5 Second Rule,” she puts it this way: “If you have an impulse to act on a goal, you must physically move within five seconds, or your brain will kill the idea.” You can’t talk yourself into going to the gym; your brain will always win that argument. To win the war in your mind, you need to remove friction and automate your routine.  

Instead of giving yourself time to debate whether you’re going to get up and work out, get prepped the night before. Blend your protein shake, pack your gym clothes, and place your running shoes by the door. When your alarm starts chirping, don’t even think about it; just get up, grab your stuff and go. This way you won’t give your brain a chance to stop you before you even start.  

Ease Into It  

Another rookie mistake when it comes to a new workout routine is doing too much too soon. If you go full throttle on your first visit, you’ll never go back. Not because you won’t want to but because you won’t be able to move. Feeling sore is a good thing; overtraining, not so much. Since you’re giving your body new demands, you also need to give it time to adapt.  

It’s when your body is resting that your muscles repair and start to see results. While it’s tempting to try to keep up with others who are further along in their journey, don’t. You’ll only risk injury or get discouraged and give up.  

Instead, ease into your routine. Start with two days a week, then increase it to three, then four. Most workout routines recommend 3-4 days a week, but your frequency will depend on your specific goals. Check out this guide for building your workout program. 

Find a BIG “Why” 

The key to sticking with your workout is to stack your motivation. The stronger your motivation, the more likely you’ll follow through. The thing is, everyone is motivated by something different. Some are driven more by the carrot, others by the stick. If you set up both, it’ll help push and pull you towards your goal. Let’s start with the stick.  

Ask yourself, what will it cost you if you don’t see this goal through? And I’m not talking about the annual fee. What will you miss out on if you don’t make this change? How will it affect you a year from now if you keep putting it off? How will it ultimately prevent you from becoming the person you’re meant to be? Dig deep.  

Now, let’s set up your carrot. Ask yourself, if you do achieve this goal, how will you benefit? How will it make your life better? How will it affect your emotions, mood, mindset? How will it change how you see yourself and what you believe you’re capable of? How will it help you become the best version of yourself?  

By answering these questions honestly, you’ll have plenty of fuel to keep you going no matter what.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

The post How to Start Working Out (and Actually Stick to It) appeared first on Fresh n' Lean.

SUMMARY

A low-fat, high-protein diet is a healthy eating plan that can help you lose weight, build muscle and achieve a more toned and defined body. This diet calls for lean protein foods that support muscle-building and fat-burning. The list of lean foods high in protein includes choices like legumes, skinless chicken and lean cuts of beef. 

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Whether you’re interested in weight loss or muscle-building, a low-fat, high-protein diet can help you reach your fitness goals.

Lean protein foods are at the center of this eating plan. These foods provide protein to help your body burn fat and pack on lean muscle. 

So, what foods have lean protein, and which ones are best suited for your low-fat, high-protein diet? 

In this article, we will:

• Define lean protein foods 
• Offer guidance on choosing foods that have lean protein
• List essential lean proteins

What are lean protein foods?

Many foods are high in protein, but they vary in the amount of fat they contain. Some high-protein foods are also high in fat. Nuts and seeds are good examples; a cup of almonds contains a whopping 74 grams of fat.

Lean protein foods provide lots of protein, and they’re also relatively low in fat. This mix of macronutrients can help you achieve a more chiseled and defined physique. Many people turn to lean protein foods for weight loss. And body-builders often rely on lean protein foods for muscle building.

Many lean protein-rich foods also contain relatively few calories, so they’re excellent choices if you’re seeking to curb your calorie intake. 

How to choose lean protein foods when grocery shopping

When shopping for protein, it’s common to find lean and higher-fat options within the same food category. It sometimes takes knowledge and discernment to distinguish one from the other. 

Here are some tips that will help you choose lean protein-rich foods in the grocery store:

1. Select white-fleshed fish

Fish is an excellent protein source, but some types of fish are relatively high in fat. If you’re shopping for lean protein foods, select white-fleshed fish. This type of fish tends to be lower in fat than fish with darker flesh, such as salmon. Here are some examples of white-fleshed fish:

• Haddock
• Cod
• Pollock
• Halibut 
• Tilapia

So, how much fat and protein will you get from white-fleshed fish? A filet of cod contains just 1.5 grams of fat and a healthy 41 grams of protein. 

2. Opt for white-meat poultry

Whether you choose chicken or turkey, poultry is a protein-rich food. However, some cuts have more fat than others, and it takes some insight to identify the best options for lean meat.

Dark-meat cuts like chicken drumsticks and thighs tend to be highest in fat. If you’re on the hunt for lean protein foods, look for white-meat cuts of poultry; examples include chicken breast, chicken wings and breast tenderloins. 

3. Look for low-fat or nonfat cottage cheese

Cottage cheese contains lots of protein. Regular cottage cheese isn’t that high in fat; it contains 10 grams per cup. But you can slash the fat content by choosing the low-fat or nonfat version.

Low-fat cottage cheese contains 2 to 6 grams of fat per cup. And a cup of the nonfat version contains just 0.4 grams of fat – it’s an excellent addition to your arsenal of lean foods rich in protein.

4. Pick grass-fed beef

Grass-fed beef is lower in total fat than conventional beef, and it offers other advantages. For example, compared to conventionally raised beef, grass-fed beef has more omega-3 fatty acids; these acids support heart health. Also, grass-fed beef provides a higher level of antioxidant vitamins than conventional beef. Overall, it’s a superb lean protein food for those who eat red meat. 

5. Look for lean cuts of beef

Whether you choose conventionally raised or grass-fed beef, look for lean cuts. The leanest cuts of beef often include “loin” and “round” in their descriptor. For example, sirloin steak, tenderloin and round steak are lean cuts. 

If a nutrition label is present, you can check it to determine how much fat a cut contains. So, how much fat does a lean cut of beef have? According to the Mayo Clinic, for every cooked 100-gram serving, a lean cut of beef has less than 10 grams of total fat and less than 4.5 grams of saturated fat. And cuts labeled extra-lean have less than 5 grams of total fat and less than 2 grams of saturated fat per 100-gram serving.

Also, when looking for lean protein foods, opt for meat cuts labeled “Choice” or “Select” instead of “Prime.” Prime cuts tend to be highest in fat. 

Finally, select ground beef that’s at least 95 percent lean. A 100-gram serving of this lean ground beef has about 6.5 grams of total fat. 

6. Choose low-fat tofu

Tofu is a superb source of plant protein, and it’s useful for those who choose not to consume foods made with animal products. Regular tofu doesn’t contain an excessive amount of fat; it has 12 grams of fat per cup, along with 20 grams of protein. But if you choose the low-fat or lite version, the fat content drops to about 1 gram. As such, it’s a great addition to your list of lean protein-rich foods for weight loss and muscle-building.

7. Select low-fat or skim milk

Whole milk is high in healthy protein (8 grams per cup). It contains about 8 grams of fat per cup; you can slash that number by choosing low-fat and skim (nonfat) versions. For example, milk with 1 percent fat has just 2 grams of fat per cup, and a cup of skim milk has a mere 0.2 grams of fat. Choose the low-fat or skim version when including milk in your lineup of lean proteins.

Essential lean protein foods

Here are some lean proteins to add to your shopping list:

• White-meat chicken or turkey (consume skinless, since the skin adds fat)
• Lean ground beef
• Sirloin steak
• Beans such as kidney beans, garbanzo beans, black beans and navy beans
• Lentils
• Low-fat or nonfat cottage cheese
• Low-fat tofu
• White-fleshed fish such as cod and halibut
• Edamame
• Low-fat or skim milk
• Shrimp
• Egg whites
• Bison
• Peas
• Soy protein powder
• Whey protein powder

Next steps

If you want to boost your protein intake and add more lean proteins to your diet, subscribe to Fresh N Lean. We deliver our chef-prepared high-protein meals to your home or office, and we make them with organic ingredients. Our menu includes everything from bean and lentil dishes to cod and grass-fed beef options. 

The post Lean Protein Foods for a Low-Fat, High-Protein Diet appeared first on Fresh n' Lean.

SUMMARY

High-protein meals build muscle, and they help your body burn fat more efficiently. You can create these meals by including more proteins in your eating plan. That includes animal products like beef, ground turkey, feta cheese, chicken and eggs. And if you follow a plant-based diet, choose protein-rich foods like garbanzo beans, tofu, tempeh, lentils and peanut butter. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If your current diet isn’t giving you the results you want, you may want to think about adding high-protein meals to your eating plan.   

Protein is an essential building block for good health. And high-protein meals can benefit your fitness journey in helpful ways. Fortunately, it’s easy to include more protein in your diet. 

In this article, we will:

• Explain what a high-protein meal is, and list a typical macro
• Discuss some benefits of high-protein meals
• List animal-based proteins to add to your diet
• Provide plant-based protein foods to include in your meal plan
• Share insight regarding the maximum amount of protein you should eat each day
• List high-protein recipes you can add to your diet

What is a high-protein meal?

A high-protein meal is one that’s rich in protein. Many people think protein comes exclusively from animal-based foods like chicken breast or an egg omelet, but in truth, your options are a lot more varied. There are excellent vegetarian protein foods to consider, and they provide just as many benefits as animal-based options. 

When it comes to protein meals, if you want to tip the scales in your favor, you’ll need to consider the balance of your macronutrients. Macronutrients are also known as macros, and they consist of three groups: protein, fat and carbohydrates. 

So, what does the macro of a high-protein meal look like? The typical macro for this type of meal calls for 20 percent or more of the meal’s total calories to come from protein. You can reach this macro by including more protein-rich foods in each of your meals. 

Benefits of high-protein meals

There are excellent reasons for adding more protein to your eating plan. Here are some essential benefits of high-protein meals:

Benefit #1: High-protein meals help curb your appetite

As we’ve mentioned, there are three macronutrients: protein, fat and carbs. Your body responds to each of these in different ways. Research shows that of the three, protein is the most filling. It can reduce hunger and curb your appetite.

Why is this the case? Studies show protein suppresses the body’s production of the hunger hormone ghrelin. Additionally, protein ramps up the production of peptide YY, a hormone that promotes satiety. 

Benefit #2: High-protein meals boost strength and muscle mass

Whether you’re talking about vegetarian protein like chia seeds and nut butter or animal protein like beef and ground turkey, research shows these foods have one thing in common: They support strength and muscle-building. This means protein foods provide essential support if you’re looking to pump up your biceps at the gym. And if your muscle mass has decreased due to aging, protein foods can help reverse the decline. 

Studies show that increased protein intake — combined with resistance training — can bring significant gains in strength and muscle mass. And if your goal is weight loss, research shows that adding more high-protein meals to your eating plan can help you maintain lean body mass on your fitness journey. 

Benefit #3: High-protein meals help your body burn fat more efficiently

Your body burns calories as food is digested. This is called the thermic effect of food. But not all foods have the same thermic effect.

Research shows protein burns more calories than fat or carbs. So, if you’re looking to shed body fat, eating more protein foods will support your effort. 

A 2002 study compared a high-protein low-fat diet with a high-fat low-carb diet. The data shows that those on the high-protein low-fat diet burned more energy. And a 2021 study shows that a high-protein total diet replacement led to more fat loss than a conventional diet. 

Benefit #4: High-protein meals support healthy weight loss 

We’ve established that high-protein meals can curb your appetite and help your body burn fat more efficiently. So it’s not surprising that these meals support healthy weight loss. 

A 1999 clinical trial looked at the effect of two diets on obese participants: high-protein low-fat and high-carb low-fat. The data shows that those consuming lean protein from the high-protein low-fat diet lost more weight than those on the other eating plan. 

Animal-based proteins

Are you interested in raising the protein content of your diet? If so, consider using these animal-based foods to create high-protein meals. We’ve included the protein each food contains per serving:

• Eggs — about 6 grams (1 egg)
• Ground turkey — about 22 grams (1 patty)
• Lean beef —  about 22 grams (3 oz)
• Chicken breast — about 27 grams (0.5 breast, bone and skin removed)
• Lean pork chops — about 52 grams (1 chop)
• Tuna — about 43 grams (0.5 fillet)
• Salmon — about 40 grams (0.5 fillet)
• Grated parmesan cheese — about 11 grams (1 oz)
• Greek yogurt — about 17 grams (1 container)
• Whey protein powder (isolate) — about 25 grams (28 g or one level scoop)
• Cottage cheese — about 25 grams (1 cup)
• Feta cheese — about 21 grams (1 cup)

Plant-based proteins

If you’re a vegan or vegetarian, there are protein-rich veggie foods that fit your eating plan. Here are some plant-based foods you can use when preparing high-protein meals. We’ve included the protein each food contains per serving:

• Firm tofu — about 20 grams (1 cup)
• Tempeh — about 31 grams (1 cup)
• Lentils – roughly 18 grams (1 cup) 
• Pumpkin seeds — about 12 grams (1 cup)
• Chia seeds — about 5 grams (1 oz)
• Peanut butter — roughly 65 grams (1 cup)
• Almond butter — about 52 grams (1 cup) 
• Pea protein powder — about 27 grams (2 scoops)
• Garbanzo beans — about 39 grams (1 cup)
• Black beans — about 16 grams (1 cup)
• Quinoa — about 8 grams (1 cup)
• Spinach — about 1 gram (1 cup)
• Broccoli — roughly 2.5 grams (1 cup)
• Brussels sprouts — about 3 grams (1 cup) 
• Cauliflower — about 16 grams (1 large head)
• Spirulina — about 4 grams (1 tablespoon)
• Tomato — about 1.6 grams (1 large whole)
• Brown rice — about 5 grams (1 cup)
• Zucchini noodles — about 1.4 grams (1 cup)
• Sweet potato — about 2 grams (1 potato)

How much protein is too much? 

Protein is vital for good health. But if you consume excessive amounts of this nutrient, it can be harmful. According to Harvard Medical School, diets that have excessive levels of protein have been linked with a higher risk of kidney stones. 

Also, if you consume lots of protein derived from red meat, the saturated fat that this food contains could increase your risk of heart disease and colon cancer. Fortunately, plant-based high-protein meals don’t carry this risk. 

Right now, the recommended amount of protein is no more than 2 grams per kilogram of body weight. That works out to a maximum of 125 grams of protein per day for a person who weighs 140 pounds. 

Recipes for high-protein meals

• Mediterranean Protein Bowls Recipe
• Dark Chocolate Protein Oatmeal Recipe
• Tofu Quinoa Sushi Roll Recipe
• Lentil Chickpea Curry Recipe
• Salmon Meatballs with Coconut Cream Sauce Recipe 

Next steps

If you want a simple way to add more high-protein meals that include foods like steak and ground turkey to your diet, subscribe to Fresh N Lean. With our Protein+ meal plan, you can have protein-rich food delivered to your front door.

Each healthy meal on our menu is chef-prepared and dietician-approved, and it’s made with wholesome, organic ingredients. Sign up today and enjoy the convenience of having nutrient-dense high-protein meals shipped to your home or office. 

The post High-Protein Meals: Benefits and Food Options appeared first on Fresh n' Lean.

The good news is a little movement can go a long way when it comes to your mental health. Among its lengthy list of benefits, exercise has been proven to be just as effective as taking antidepressants in treating depression and anxiety.  

Odds are you already know exercise is good for you. The perks of working out have been well documented. But, if you’ve been in a slump lately, and you need an extra push to get you going here’s a little motivation to get you there.  

• Sleep Like An Angel 

• Aerobic exercise decreases insomnia, and has a similar affect to sleeping pills.  

• Build Swole Stress-Muscles 

• Consistent exercise builds resilience against anxious thoughts and emotion.   

• Chill Out Like You’re Taking CBD 

• Recent studies have discovered that exercising regularly releases cannabis-like chemicals in your brain. 

• Lengthen Your Lifespan 

• 30 minutes of exercise a day can add 7 years to your lifespan.  

The downsides of an inactive lifestyle? It’s not pretty. Heightened risk of heart disease, stroke, type 2 diabetes, high blood pressure, and cancer. The good news is it doesn’t have to be intense, gasping-for-air exercise to benefit your mental health. You can practice a variety of activities that positively stimulate your endorphins, relieve stress, and reduce depression. All you have to do is move.  

Morning M.O.V.E.

• Mindset Mantras 
• Outdoor Training 
• Visualize: The Thankful Three 
• Exercise For Endorphins 

Meet me at the front of your mat 

A powerful technique used by everyone from Navy SEALS, recovering addicts, world-class athletes, and masters of meditations is the mantra. Put simply, a mantra is phrase that can be used to calm your mind, relieve stress, and empower your emotional strength.  

Wait…I thought we were talking about exercise…? What’s words got to do with it?  

Andrew Newberg, M.D. and Mark Robert Waldman — authors of the book, “Words Can Change Your Brain” — put it this way: “a single word has the power to influence the expression of genes that regulate physical and emotional stress.” 

For example, when Olympian and American marathon runner Desiree Linden is hitting a wall she says to herself, “Calm, calm, calm. Relax, relax, relax”. It allows her to withstand pain and recalibrate her mind and emotions. If all this COVID madness hasn’t felt like a marathon, I don’t know what has. 

When it comes to Navy SEAL training, a common mantra you’ll find at the core of their ethos is, “if knocked down, I will get back up, every time”. It’s a testament to the resilience of the human spirit. No matter what challenges you face, you have it within you to get back up, no matter what. By exercising this motto, you’ll remind yourself of your indelible strength to push through any obstacle and find a way.  

For a slogan that’s more soothing you can pull from the world of yoga. Step foot in any studio and you’ll undoubtedly come across this mantra: “Inhale: 1-2-3-4-5. Exhale 1-2-3-4-5″. It might seem simplistic but by saying this aloud, you’re not only redirecting your mind to the present moment, you’re also reminding yourself to breathe.  

And, coming back to your breath isn’t just for yogis and Wim Hof hippies; it works wonders for your emotions and mental health.  

Either way, adopting your own mindset mantra can speak volumes when it comes to your mental health.  

Let’s take this outside

With the rise of Peloton, and gym lockdowns, the “work-out from home” trend has been in full flex. Still, there’s nothing like natural sunlight, and your body can tell the difference.  

When you’re outside, as opposed to the gym, you get a serotonin boost (your brain’s natural anti-depressant). Combine this with walking in nature and not only will it lift your mood, it’ll also increase your energy and reduce stress – something we could all use more of lately.   

There’s an added benefit to scheduling it in the morning too. Studies shows that getting a dose of sun at the beginning of your day (about 15 minutes), helps you sleep more soundly at night. The difference in your emotions and mindset when you get quality sleep is night and day. 

But wait, there’s more! Getting outside has also been shown to increase your immunity by energizing your T-cells. They’re the cells that help your body fight infection. You can think of these as your body’s personal body guards.  

If you’re too busy for the outdoors, you can still benefit by bringing some of the outdoors in. This is more of a lifehack than anything but a recent study found that by keeping a plant on your desk you can significantly reduce your anxiety and stress levels.  

This was proven across multiple offices and age groups. The reason behind why it’s so effective is still unknown but it’s such an easy change it’s worth trying. Also, research shows that it doesn’t matter which kind of plant you get, as long as it’s real. Even if plants aren’t your thing, give it a shot; this tip might grow on you.  

Beyond 2020 vision  

One of the most common roots of depression and emotional distress is what famous positive psychologist, PhD Martin Seligman, calls “learned helplessness”.   

Learned helplessness comes from the feeling that the problems we’re facing are permanent, pervasive, and personal. When any challenge you come across ticks all three boxes you can bet that you’ll feel defeated and depressed. 

Enter: An economy-stopping, life-threatening pandemic that risks your personal life, livelihood, and tests your relationships, and it’s not hard to figure out why depression and despair have been on the rise. So how can visualization help?  

Occasionally, our ancient brains get overstimulated by our modern world. When we face a lot of insecurity, our survival response kicks in and sometimes we have a hard time shutting off. Kind of like a muscle that contracts but never releases. With so much internal volatility it often surfaces as anxiety, depression, and stress exhaustion.  

When done right, visualization can help your body and brain ease those symptoms, create a sense of gratitude (regardless of your current circumstances), and break free from pandemic-related depression. In other words, if learned helplessness is the ailment, Dr. Seligman says, visualization and gratitude is the antidote.  

To put it into practice, here’s a quick ritual you can make part of your morning move. Whether you’re on a walk or just getting up, start with the “Thankful Three”.  

1. Picture three things you’re grateful for from your past. It could be a friend, an opportunity, a lesson, a serendipitous moment, something you can feel truly grateful for.  
2. Then think of three things you’re grateful for right now. The sun shining, the breath in your lungs, the gift of another day, your family, your work, whatever it is for you. Really picture it and feel it.  
3. Then think of three things you’re looking forward to. An upcoming trip, a dinner with friends, a reunion with loved ones, three things that you can’t wait to happen. As you’re doing this, pairing it with your mindset mantra or a simple, “I’m grateful for…” to get the maximum effect.  

Exercising for endorphins

Remember that “sport” that was popular in the 90’s? The one your mom and her friends couldn’t get enough of? Turns out they were onto something. Power walking just 10 minutes a day has been shown to instantly boost your mood, and energy. (Fun fact: power walking has been in the Olympics since 1904). 

Why? Magical brain chemicals called endorphins.  

Whenever you exercise, your brain releases endorphins that produce a special effect on your body:  

• Act as analgesics, reducing your perception of pain. 
• Trigger positive feelings in your body, similar to the effect of morphine. 
• Serve as a sedative, promoting a calming effect.  

But, what if you hate working out? When you’re stuck in a funk, sometimes going for a walk or hitting the gym is the last thing you want to do. So how do you actually get yourself to do it?  

Something that might help is to reframe your relationship with fitness by blending it with fun. If your brain only associates working out with pain, you’ll probably never build the practice. But, if you make your chosen training something you take pleasure in, it goes without saying, you’ll want to do more of it.  

Billionaire founder of Spanx, Sara Blakely, is a huge supporter of finding a hobby you enjoy to help keep you in shape. Since she hates running, she goes for power walks instead. Blakely says walking helps her clear her mind, do her best thinking, and dump extra work stress. On days when she wants to mix things up, she cycles or attends an Orangetheory class. 

So, what’s your thing? What sport do you dream of picking back up? What fitness class have you been curious to try? What will you get outside and on the move?  

No matter what you choose, research has shown that any form of exercise can help with depression and mental well-being. The key is to just get moving.  

The post Exercise for Mental Health: 4 Powerful Practices appeared first on Fresh n' Lean.

After a year of shutdowns, gyms are finally officially opening back up (hallelujah!). Whether you‘ve been working out at home, tuning in online, or just used lockdown as time to reset and recover, you might be itching to get back to your old routine. Before you hit the weights headfirst, here’s the good, the bad, and the unavoidable of starting back up. 

TL;DR 

• Prevent injury by easing into your new routine. You might be a Ferrari, but your body will likely feel like a Fiat, at first. 
• Masks and cleanliness remain a requirement at most gyms.  
• Social distancing protocols and growing demand mean peak hours (6AM-9AM & 4PM-7PM) are still busy.  
• Indoor group classes are back and less crowded but still carry a risk for some.  
• You might need to reserve your spot at your local gym ahead of time.  
• After extended isolation, working out with a friend can improve your results and mental health.  

Shaking off the rust and avoiding injury 

The biggest temptation when stepping back into the gym is to hit it full throttle. It’s been over a year and your pent-up energy needs room to pump. But if you’ve ever had a brain freeze, then you know downing it all in one go doesn’t end well (even if it’s your favorite ice cream). 

Injury tends to be the greatest obstacle to your fitness goals, and not to sound like your mother but if you go in there guns blazing you might sprain something…sweetie.  

So, while home and gym became synonymous this past year, they’re not the same. Even if you’ve been working out at home, unless you’ve got commercial grade gear, it’ll take a bit of adjusting and that’s okay.  

Instead of getting disheartened from seeing less plates on your squat rack or struggling to match your previous one rep max, start slow, ease into it and work your way back up. As a wise wrestler once said, “mucho take it easy”. You’ll get back to where you were and stronger if you focus on form instead of brute force.  

Here’s a pro tip: Track your progress by percent increase instead of just total weight training amounts. If you increase your difficulty or weight by 10 lbs. it might not seem like much but for you it that could be a 10% growth, and that’s a solid return. Measuring your progress via percentages will help keep you motivated as you build momentum in your routine.  

Mask mandates and “gym jerks”

Like most indoor venues, masks remain a mandate at most gyms, along with temperature checks. You’ll also probably receive a towel and some spray to disinfect the weights and equipment you use.  

For some, masks will put them at ease, for others it’ll make working out uncomfortable. One thing is for sure, most gyms look like a bunch of athletes training for altitude, or a bunch of guys doing their best Bane impressions. I was born in the gym…molded by it. 

Depending on where you stand it does take some getting used to. At any rate, something we can all get behind is that fellow gym goers are much more inclined to wipe down their machines (the way it always should’ve been). So, the good news is you’ve got way less “gym jerks” leaving their sweaty imprints on the best equipment. That’s a win. 

More or less crowded?  

One of the most annoying aspects of attending the gym is having to wait on your favorite machines to open up. You might be wondering if less people venturing to their clubs means it’s not as crowded as it used to be. Although some fitness centers require booking a reservation, unfortunately, for most the answer is no. Peak gym hours still suck.  

To comply with social distancing standards, many gyms are adhering to the “every other” rule (i.e. blocking off every other machine for use). This might relieve some folk’s gym anxiety but it doesn’t help the laws of supply and demand.  

So, if you can only workout during peak hours, you can still expect to awkwardly hover around your favorite equipment, occasionally removing an ear bud to ask, “you done with this one, bro?”  

That being said, if you want to make the most of your time and you’ve got some flexibility in your schedule, we recommend avoiding the high-trafficked hours of 6AM-9AM and 4PM-7PM. 

What about group classes?

It’s no secret that gyms were one of the hardest hit industries during the lockdown. While virtual group workouts through Peloton, Onnit, and many others sought to fill the gaps, most people agree it’s hard to replace the energy of a live class.  

To adapt, most smaller gyms held outdoor classes or were forced to modify their space. Today, many group classes are limiting their attendance to a fraction of their maximum capacity or requiring a reservation to book your spot. So, when you hop back on the saddle of your soul cycle or roll out your mat for Pilates you might find it a bit emptier than you remember. Also, as classes return indoors, even with these precautions in place, it does carry an added risk.  

If group classes are one of the gym things you miss the most, call your gym to ask what their policy is and if you’ve got to reserve your spot before going in. There’s nothing worse than making the trek only to find out the class is full. 

Using the “buddy” system

This last one is tried and true and maybe even more so as we come out of the shutdowns. Being at home for some was a respite but for others it was hard to cope. There was a ton of uncertainty and isolation. Even though full shutdowns seem far behind us, and we’ve been coming into new normal, social gatherings are still finding their way back.  

As life demands more and more of your time, it tends to pull more away from friendships and relationships that matter most. What does this have to do with working out? This might be trekking into territory beyond our scope but your health is holistic and taking care of yourself relationally and emotionally is just as important as physically and nutritionally.  

Use what Lars, the lead trainer of Perkis Power calls “the buddy system”. Make the most of your gym time by working out with a friend. You’ll be optimizing your time and nurturing more than your fitness.  

Plus, if you decide to ignore our advice and go all out on your first day back you’re going to need someone to spot you. One thing is for sure, we’re in this together. Okay, that’s our quota for sentimental advice. Get out there and work.  

The post Tips for Going Back to the Gym After Quarantine appeared first on Fresh n' Lean.

SUMMARY

Is intuitive eating right for you? This approach to eating encourages you to listen to your body’s cues regarding hunger and fullness. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

With many diets, it’s easy to get bogged down in calorie counting and macro balancing. 

Intuitive eating takes a much different approach. This isn’t a diet per se; it’s more a general approach to food and nutrition that’s geared toward getting you to pay attention to your body’s natural wisdom. 

Our bodies have ways of letting us know when we should eat and when we are full. Intuitive eating principles state that we are experts of our bodies. These principles are geared toward helping us get in touch with the messages our bodies give us regarding food and nutrition. 

Intuitive eating has the power to radically simplify and transform your relationship with food. 

Ready to learn more? In this article, we will:

• Define intuitive eating
• Explain the difference between physical and emotional hunger
• Give a brief history of this approach to food
• List key intuitive eating principles 
• Discuss some pros and cons of this lifestyle
• Share tips on how you can make intuitive eating work for you

What is intuitive eating?

Most of us have rigid ideas about when we should eat. There’s breakfast in the morning, lunch at noon and dinner in the evening. 

Intuitive eating is an eating style that ignores these traditions and takes a looser, less structured approach to the timing of our meals. It’s based on following the natural impulses of your body. This approach encourages you to eat when you are hungry and stop eating when you are full. 

Many diets and eating plans encourage you to trust the wisdom of experts and embrace highly structured approaches to food that put you on a very regimented path. The key philosophy behind intuitive eating is that it’s best to use your own inner knowledge when deciding when and how much to eat. 

For this to work, though, you have to put some work into retraining your body. Intuitive eating states that there are two types of hunger: physical and emotional. For this approach to bear fruit, you have to learn how to distinguish between the two. 

Though intuitive eating is less structured than dieting, it’s more involved than you might think. Intuitive eating isn’t simply a matter of eating whatever you want when you want it. That type of eating is best described as anarchic eating, and it can create weight gain and health issues. 

Instead, intuitive eating encourages you to govern what you eat based on your own internal cues and guidance. You look within to structure your eating plan, instead of turning to meal plans and other external sources. 

Physical vs. emotional hunger

To be an intuitive eater, you have to be able to separate physical hunger from emotional hunger. So, what’s the difference between the two? Let’s find out. 

Physical hunger

Physical hunger is true hunger that’s based on biological urges. 

The body lets us know when it needs food and nourishment. It provides hunger cues such as a growling stomach. Some of us may feel wiped out and fatigued when we are overdue for a meal. And some may get unusually cranky and irritable. 

These are all signs of genuine physical hunger, and they indicate that the body has a need for food. 

Emotional hunger

On the other end of the spectrum, there’s emotional hunger. This type of hunger is behind much of the eating that we do here in the United States. 

Emotional hunger is driven by your mind state, and it comes from a place of emotional need. The emotions that drive this type of hunger run the gamut. Boredom is certainly at the top of the list; many of us eat simply to kill time or to create an entertaining distraction when there’s nothing else to do. Some of us turn to food to help alleviate moments of sadness or despair. And stress is a big factor in emotional eating; many people turn to food when they are under pressure at home or at work. Finally, peer pressure can play a role; many of us eat in social settings simply because it’s expected of us.  

Food cravings are often driven by emotional hunger. For example, many people crave comfort food when they are experiencing moments of stress or sadness.

History of intuitive eating

It’s useful to get some backstory on how intuitive eating principles were created. 

This approach to food has been around for some time in one form or another. However, it claimed the spotlight in the 1990s, after a book called Intuitive Eating: A Revolutionary Program That Works was published. 

The book was written by dietitians Evelyn Tribole and Elyse Resch, and it was aimed at people who were dissatisfied with chronic dieting, restrictive diets and diet culture in general. These dietitians believed that strict diet rules and an oppressive diet mentality often led to an eating experience marked by binge eating, overeating, uncontrollable cravings and disordered eating behavior. 

They proposed scrapping each food rule and replacing that paradigm with an approach to eating that focuses on paying attention to fullness cues, satiety cues and genuine hunger. In the form popularized by these dietitians, the intuitive eating approach isn’t geared toward the pursuit of intentional weight loss. Rather, an intuitive eating practice is focused on helping you create habits that discourage eating disorder issues and foster a healthy relationship with food.  

Intuitive eating principles

Here are the 10 intuitive eating principles established by dietitians Evelyn Tribole and Elyse Resch:

1. Reject the diet mentality

This calls on you to shift your eating behavior away from restrictive diets focused on weight loss. Replace this diet mentality with a more natural and organic approach to eating. 

2. Honor your hunger

Hunger is the body’s way of letting us know when we need food. It serves a vital purpose, and it can act as an effective tool in helping us know when it’s time to eat. If you listen to your body’s hunger cues and act on them, you’re more likely to make healthy food choices. 

3. Make peace with food

This intuitive eating principle encourages you to remove restrictions on what you should and should not eat. The thinking here is that if you bar yourself from having certain foods, the craving will intensify, and you’ll eventually give in to your urges by binging. You can prevent this type of disordered eating by giving yourself permission to eat the foods that you want. 

4. Challenge the food police

Our eating habits are governed by rules about appropriate foods and ideal calorie intake. This intuitive eating principle suggests that you leave these ideas behind and take a more open-minded approach to the food on your plate. 

5. Discover the satisfaction factor

Eating can be pleasurable and satisfying when we choose foods that we really want. Selecting satisfying foods can help us feel more satiated after our meals, and this can lead to healthier eating habits. 

6. Feel your fullness

Many of us rush through our meals without paying attention to our bodies. This principle proposes mindful eating that has us listening to the satiety cues that our bodies provide. By taking a slower and more mindful approach at mealtime, we’re in a better position to let fullness cues inform us when it’s time to stop eating. 

7. Cope with your emotions with kindness

When it takes the form of emotional eating, food is used to help us manage our emotions. It can provide a sensation of numbness and distract us from uncomfortable feelings. But emotional eating can make us feel worse in the long run, and it can create undesirable health consequences. It’s better to address the issues that are at the heart of your emotional eating. 

8. Respect your body

Body acceptance is a big part of the intuitive eating principles put forth by Tribole and Resch. This paradigm encourages us to accept our bodies and treat them with dignity. 

9. Movement – feel the difference

Many of us take a regimented approach to exercise. Instead of spending time at the gym, this approach encourages us to instead focus on increasing our level of physical activity in our daily activities. 

10. Honor your health – gentle nutrition

By encouraging a goal of gentle nutrition, this principle suggests that you strike a balance between eating healthy foods and foods that you love. 

Intuitive eating benefits

Intuitive eating provides these benefits:

1. Simplifies eating and meal planning

Between the macros and the calorie counting, eating these days can get pretty complicated. Intuitive eating encourages you to leave that paradigm behind for a simpler and more organic approach. 

2. Good for your mental health

Placing yourself on a strict eating plan can be psychologically draining. Research shows that intuitive eating provides psychological benefits that can make you feel more at peace with your body and your food choices. 

A 2014 study concluded that participants who practiced intuitive eating experienced less depression, less anxiety, improved self-esteem and better quality of life than those on traditional diet programs. 

3. Supports weight maintenance

Weight maintenance can be challenging for many. Certain changes that often come with aging can make it easy for us to gain weight. 

The research that’s been done on intuitive eating points to its ability to help us maintain a stable weight. 

4. Supports healthy BMI

BMI stands for body mass index, and it’s a measurement that factors in your weight and your height. It’s used as a marker for identifying weight classes such as obesity. 

Studies show that intuitive eating is linked with lower BMI. As such, it can be a useful tool for people seeking to keep their BMI within a healthy range. 

5. High retention rates

How many times have you started a new eating plan only to abandon it completely after a couple of months?

Many diets have poor retention rates. In many cases, people get on board for a few months, and reap some benefits. But they eventually abandon the diet after a while. When this happens, the benefits they experienced are typically reversed, and they find themselves right back where they started.

Research shows that intuitive eating has high retention rates. Compared to those on a typical diet, people who are following intuitive eating practices are more likely to stick with this approach for a longer period of time. This makes it possible to realize long-term benefits from this way of eating. 

Intuitive eating drawbacks

This approach comes with certain drawbacks:

1. Not the best choice for weight loss

If you’re firmly focused on weight loss, intuitive eating may not be the best plan for you. Though this approach can help you maintain a healthy weight, studies show it’s less effective when it comes to promoting weight loss. 

2. Not the best choice for weight gain

What if you want to gain weight and gain muscle? 

If you want to build muscle and strength, you may need to get used to eating more food than you may want. This involves overriding fullness cues to reach a certain calorie count. That way of eating is directly opposed to intuitive eating. 

How to make intuitive eating work for you

Here are some tips you can use to make intuitive eating work for you:

1. Customize intuitive eating to suit your needs

Intuitive eating in its purest form is very unstructured, but you don’t have to adhere to the version of this eating plan put forth in the popular book. If you have specific health requirements and fitness goals, you can create a customized approach that incorporates certain intuitive eating principles.

For example, if you want to lose body fat, you may need to balance intuitive eating with an approach that takes calorie intake into consideration. And if you have a health challenge such as diabetes, you can incorporate intuitive eating with food choices that take your condition into account. 

2. Know the value of protein

Intuitive eating encourages us to listen to our body’s fullness and satiety cues. However, it’s important to remember that certain foods are more satiating than others. Studies show that meals high in protein work best for creating a sense of fullness. In so doing, they can provide great support on your intuitive eating journey. 

3. Choose healthy whole foods

Some intuitive eating principles support the idea of including all types of food within this eating plan. That may not be the best approach for you if you have specific health and wellness goals.

Whole foods are the healthiest choice you can make when it comes to your nutrition; consider focusing your intuitive eating approach around foods that fall within this category. You have a diverse range of whole foods to choose from, so building your eating plan around these choices isn’t likely to leave you feeling restricted. 

Next steps

Make a trip to your grocery store to stock up on healthy whole foods. Taking a whole-food-oriented approach to nutrition can help make your intuitive eating journey more fruitful. 

Get the nutrition your body craves by subscribing to Fresh N’ Lean. Our meal plans range from vegan to keto, and we conveniently deliver our organic cuisine straight to your door. 

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SUMMARY

What is taurine used for? It’s clear that taurine benefits the body in several ways. This amino acid supports your eyesight, and studies show that taurine supplementation may help ward off diabetes. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

There’s a fair amount of misinformation out there regarding taurine.

First of all, many people believe this nutrient is derived from bull semen or bull urine. Taurine can be found in many animal-based foods, but it’s not taken from those bull fluids. 

And the fact that taurine is heavily used in energy drinks – many of which are loaded with unhealthy ingredients – may lead you to believe that it’s bad for you. However, in truth, taurine is a natural amino acid that can benefit your health. 

With those basics covered, it’s time to learn all about the many ways in which taurine consumption can assist you on your health journey.

In this article, we will:

• Explain what taurine is and how it impacts the body
• Discuss how taurine is synthesized
• List some ways in which taurine benefits your health
• Share common food sources of taurine
• Offer dosage recommendations for taurine supplementation
• Discuss how taurine benefits the health of your pets

What is taurine?

Taurine is an essential amino acid, and its chemical name is 2-aminoethanesulfonic acid. If you have any familiarity with amino acids, you know that they play a broad and vital role in health and wellness. 

This is certainly true for taurine. Taurine benefits and supports your body in countless ways. For example, it helps your body form bile salts — from bile acid — that are integral to digestion. From your heart to your eyes to your central nervous system, taurine plays an essential part in helping various parts of your body function at their very best. 

Origin

Taurine’s name offers a clue regarding its origin. The word taurine comes from the Latin word taurus, which means bull or ox. This amino acid got that name because it was first discovered in ox bile back in the early 1800s. 

A conditionally essential amino acid

Taurine is known as a conditionally essential amino acid or conditional amino acid. As with other amino acids, it’s derived from cysteine. However, taurine lacks a carboxyl group that is usually found in amino acids. Instead of the carboxyl group, taurine contains a sulfide group. Because of this, it’s best described as an amino sulfonic acid. 

Typically, the body can produce conditionally essential amino acids on its own. However, during times of sickness and stress, production may be compromised. 

As with many amino acids, taurine occurs naturally in the body. It’s found in especially high amounts in the heart, eyes, brain and skeletal muscle. It’s even present in the breast milk that mothers produce to feed their babies. 

What is taurine synthesis?

So, how does the body create taurine? It’s synthesized naturally in the pancreas. This takes place during what’s called the cysteine sulfinic acid pathway. 

The process begins with the oxidation of the sulfhydryl group on the cysteine molecule; this leads to the formation of cysteine sulfinic acid. Next, this acid undergoes decarboxylation. This causes it to become hypotaurine, and, finally, taurine. 

There are some foods that naturally contain taurine. This amino acid is typically obtained in the diet from meat and fish. 

However, taurine can also be produced in the lab via chemical synthesis. To make this happen, ethylene oxide and sodium bisulfite are combined to create isethionic acid. This acid is then used to create a synthetic form of taurine. Another approach involves combining aziridine and sulfurous acid.

Synthetic taurine is commonly used in taurine supplements. This type of lab-made taurine doesn’t involve the use of animal products. As a result, a dietary supplement that contains the synthetic version of this amino acid is suitable for consumption by vegans. 

Taurine benefits

Taurine benefits your health in several key ways:

1. May combat diabetes

High blood sugar is a key factor in type 2 diabetes. 

Taurine is effective at keeping blood sugar within healthy levels. As such, it’s an excellent tool for fighting and preventing diabetes. 

In a 2012 study, taurine supplementation decreased fasting blood sugar levels in diabetic rats. This was accomplished without any modifications to diet or exercise. 

Some studies suggest that adding a taurine dietary supplement may help prevent diabetes. Researchers speculate that this benefit stems from taurine’s ability to reduce blood sugar levels and enhance insulin resistance. 

It’s also worth noting that research shows people with diabetes tend to have low levels of taurine. This is another piece of evidence that supports taurine’s role in fighting diabetes. 

2. May reduce the risk of heart disease

Taurine benefits heart health in significant ways. 

Studies show that this amino acid can help reduce your likelihood of developing cardiovascular disease and experiencing heart failure. And researchers have established a link between higher taurine levels and lower fatality rates from heart disease. 

High blood pressure can place great strain on your blood vessel walls, and this can ultimately damage your heart and cause congestive heart failure. Taurine reduces high blood pressure. It does this by minimizing the resistance to blood flow within the walls of your blood vessels. As an added plus, this amino acid also works to mute nerve impulses in your brain that can cause your blood pressure to rise. 

Inflammation and artery thickening are causative factors in heart disease and heart failure. Taurine benefits the heart by curbing inflammation, and it can help reduce thickening of the arteries. As such, taurine supplementation is a good idea if you’re interested in protecting the heart muscle and fostering heart health. 

3. May improve exercise endurance and athletic performance

Endurance is important if we want to reap maximum benefit from our workouts. We have to hang in there long enough to burn fat and build muscle. 

Taurine benefits your workouts by supporting endurance. Studies show that this amino acid can improve muscle performance. In research done with rats, taurine mitigated muscle damage and fatigue during exercise

As waste products build up in our bodies, they can cause fatigue and muscle burn. Human studies show that taurine helps remove waste products from the body. In so doing, taurine can help reduce fatigue and muscle soreness as we complete our workouts. 

For the reasons discussed above, taurine also enhances athletic performance. Studies show that runners who supplement with taurine are able to cover longer distances with less fatigue. 

4. Supports healthy weight loss

Roughly 70 percent of Americans are overweight or obese. That means weight loss is key issue for many people. 

One health benefit of taurine is that it helps speed up fat burning during exercise. It makes your body more likely to use fat for fuel when you work out. In so doing, taurine benefits your fitness by supporting healthy weight loss. 

In a 2010 study involving cyclists, taurine supplementation increased fat burning by 16 percent. 

5. Supports eye health

There is a large amount of taurine present in your retina. A diminished retinal taurine level has been linked with vision problems. The good news is that this kind of taurine deficiency can be easily reversed via supplementation. 

Taurine deficiency has also been linked with certain retinal diseases. Retinal ganglion cell (RGC) degradation is a condition that occurs in numerous diseases that harm the retina, and it can ultimately lead to blindness.

Research shows that taurine benefits the eyes by preventing this type of retinal degeneration. As such, taurine consumption may play a role in warding off eye disease and protecting your vision. 

6. Supports gum health

Periodontal disease is more common that you might realize. According to the Centers for Disease Control and Prevention (CDC), 47 percent of American adults who are 30 and older have some form of gum disease. And the risk increases with age. It’s estimated that gum disease affects 70 percent of adults who are 65 and older. 

Taurine is an effective antioxidant. It’s able to reduce oxidative stress in the gums and blood. In so doing, it can improve oral health and help treat gum disease. 

In a 2014 study that looked at people with gum disease, those treated with taurine showed a statistical improvement in the health of their gums. 

7. Supports your hearing

What is taurine capable of doing for your hearing? Studies show that this amino acid can help revive the health of nerve cells in your ears. In so doing, taurine may be able to help you optimize your hearing. 

Ringing in the ears – also known as tinnitus — is a symptom that’s associated with hearing loss, and it’s a condition that affects many Americans. In one study involving people who suffer from tinnitus, taurine supplementation completely eliminated this condition in 12 percent of participants. 

8. May protect against brain aging and neurodegenerative diseases

As mentioned, taurine is present in the brain. But the amount decreases as we age, and this can have negative implications for cognition and brain function. 

It makes sense, then, that supplemental taurine can have a positive effect on the way the brain works.

In one study, taurine supplementation was shown to promote healthy long-term memory storage. Scientists also believe that taurine may be able to reduce the likelihood of developing neurodegenerative diseases such as Alzheimer’s. 

A 2014 study looked at the effect that taurine had on mice with Alzheimer’s. The study showed that taurine supplementation helped reduce cognitive impairment in those that have this disease.   

Taurine food sources

Taurine is mainly found in meat, fish and dairy. As such, vegans and vegetarians are especially prone to taurine deficiency. People in these groups can benefit tremendously from taurine supplementation. 

Here are some taurine food sources:

• Tilapia
• Clams
• Shrimp
• Tuna
• Cod 
• Salmon
• Scallops
• Turkey 
• Octopus
• Chicken
• Nori 
• Beef

Taurine dosage

Taurine supplements typically contain between 500-1,000 milligrams per serving. It’s common for people to take between 500 and 2,000 milligrams of this supplement per day. Research shows that it’s safe to supplement with up to 3,000 milligrams of taurine daily for an entire lifetime.

This amino acid supplement is available in pill form or as a powder. 

What is taurine used for in pet health?

Taurine isn’t just good for humans. Research shows that taurine benefits the health of your pets in significant ways. 

Some veterinarians recommend a taurine supplement for dogs or taurine for cats as a treatment for dilated cardiomyopathy.

Some pet foods are fortified with this nutrient. For example, taurine-enriched cat food is available, it it can help provide the nourishment needed to keep your feline’s heart and eyes in good health. 

Next steps

What is taurine doing for your health? Now that you know all about the ways in which taurine benefits your wellness, give some serious thought to adding this supplement to your daily routine. Taurine supplements are available online or in health food stores. 

Support your health journey by making nourishing foods a part of your diet. You can easily access these foods by subscribing to Fresh N’ Lean. Our meal plans range from vegan to keto; some options include taurine-rich foods such as salmon and cod. For your convenience, our organic, chef-prepared cuisine is delivered straight to your door. 

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