The best exercises to eliminate cellulite are isotonic exercises where the muscles twitch towards a continuous resistance. Isotonic exercises are walking, jogging, cycling, swimming, and skating, because these sports muscles contract after claim, xanasyspontai always made ​​an equal effort.

Ideally, exercise intensity not pervainei maximum potential individual effort. So, it burns stored fat and more sugars as happens in a laborious exercise.

The best sports for cellulite is walking because this exercise constantly stimulates the cardiovascular system and thus better perfused muscles and tissues.

The loose running is suitable for fluid retention and reduce the local thickness is sufficient to become loose.

Swimming is ideal exercise that strengthens the body without tiring, while the same applies to the aqua aerobic.

During exercise, the body uses all glycogen in the muscles. Glycogen is the fuel produced in the body after consumption of carbohydrates and provide energy. After the workout not only glycogen levels are low, and the muscles are damaged.

Fortunately, a little attention to diet you can help you recover your energy. Let's see what the 9 foods you should not eat at all after your workout if you do not want to stay tired and sleepy.

Red Meat
Red meat is one of the most difficult foods to digest, which it rightly puts the top of the list of foods you should not eat after training. The high in animal fat clogging your arteries, so skip it and opt for chicken.

Eggs
Eggs are a healthy choice, but if you consume whole then better stay at one, which alone has 6 grams of fat. One egg and two egg whites are an excellent source of protein and healthy fats after a meal, but using more than one whole egg after training is not the best idea.

full yoghurt

Yogurt perhaps be the best option for after training, but there is a footnote. Keep your fat yogurt to 2%, fat-free and sugar. The nonfat Greek yogurt has a higher index of lean proteins from any other variety and it fixes the muscles. Slow digestion of carbohydrates, but still has fewer carbohydrates from other varieties of yoghurt. Just avoid the full-fat yoghurt which will take much longer to digest than regular yogurt.

Peanut butter
One teaspoon peanut butter is ok after a workout, but avoid more spoonfuls. Immediately after exercise your blood is diverted from the stomach, so it will need more work to digest heavy fats like peanut butter. At that time your body needs lean protein and carbohydrates.

White bread
should avoid white bread after a workout for several reasons. Firstly, because it is rich in digestible carbohydrates does not mean it is best for you. It contains a large amount of gluten and sugar, which will shuffle the digestive process and cause a rapid rise in blood sugar levels. Eat more whole grain bread.

Vegetables rich in fiber
can vegetables to be the alpha and omega of a proper diet, but not beyond the gym. They are rich in fiber, which will take some time to digest. Leave for later and prefer vegetables as ingredients, such as a green smoothie, an omelet or even a sandwich with whole grain bread. Spinach and cabbage are good choices because of its high nutrient content.

Chocolate bar
Hold the chocolate bar later in the day or consume a little before your workout. Fats will take more time to digest and give you fuel and will stimulate you. If you want to use chocolate after exercise, prefer the cocoa powder, which has almost no fat and easily digested.

Pizza
Evil here is that after a workout are always tired and the smell of the pizza is always tempting. For this reason always carry an energy bar to go away for a little hunger and skip the challenge.

Coconut oil
Coconut oil is an excellent choice for athletes, but the right is to be eaten before training and not after. It is rich in fats give energy during exercise, but it will not help your body to return after a workout. Remember to replenish glycogen with healthy carbohydrates and retrieve your muscles with protein from lean sources.

Tips for protecting the heart

As valuable the cholesterol to the body when it is in normal range, so damaging is when its levels rise above the allowable limits.

Learn what you can do to protect the health of your heart.

- Adopt a balanced diet enriched with fruits, vegetables, nuts, whole grains, salads, olive oil, grilled fish (salmon and mackerel with essential fatty acids).

Limit your intake of foods such as red meat, cured meat (prefer chicken, turkey, low-fat sausage) and sweets containing cream, butter, whipped cream.

- Avoid "eating bombs" saturated fat and cholesterol. Here are some: whole milk and whole yogurt, fat cheese, butter, sour cream. Reduce consumption of red meat, such as beef, pork, lamb, and viscera such as liver, brains, etc..

It is advisable to check the consumption of seafood, with the proviso, that contain beneficial polyunsaturated fatty acids can eventually contribute to a better control of cholesterol.

- Cook healthy. As important is the reduction of fatty foods, equally important is the preparation.

Remove visible fat from the meat (it has been found from investigations that can lose up to 43% of cholesterol and 12-87% of saturated fat), limit frying and prefer steaming or baking in oven.

- Stay in your weight. Keep your weight at normal levels, in proportion to your height. Excessive weight is a significant factor in cardiovascular disease.

- Hold ... proportions. Try to keep the size of your waist in the following proportions: 94 cm for men and 80 cm for women

- Exercise. Integrate into your weekly schedule to your favorite physical activity. Try to exercise at least 20 minutes a day, 4-5 times a week.

- Quit smoking.

Heart attacks in Greece have increased tenfold over the last 40 years in both sexes and the most important risk factor for them is high cholesterol, which threatens equally to both sexes, in contrast to what was previously thought.

Congratulations firstly to those who have decided to follow the path of systematic exercise! Will undoubtedly lead you to a life more full! You will be stronger, more productive, happier and you will avoid the most common chronic diseases that plague the Western world!

If you have health problems or exercise will help you to overcome or minimize their effects and to reduce the doses of your medications or to eliminate it completely!

Just take care to avoid any classical and constantly recurring mistakes as I will mention below in order to reap more fruit and of course to avoid risks of injury and overtraining!

Will necessarily make a gleaning and my list is far from exhaustive! So it will ask you to help you too with your kind comments to enrich this list!


1. Failure to warm up

A few minutes warm - usually 5-10 - will elicit the best results from your training, while reducing the risk of any injuries. Preheating among others:

- Increases blood flow to the involved muscles and better prepare for the exercise shock

- Increases the transport of oxygen and nutrients to the muscles which will protect you from rapid fatigue

- Prepare the heart gradually so as to avoid an undesirably rapid pressure rise

- Prepare the neuromuscular pathways are nothing more than the channels of communication between the brain and muscles

- Improves reaction times and coordination

- Significantly reduces the risk of injury to muscles - and tendons and ligaments - it allows a greater range of motion in muscles and joints

- Lubricates joints

- Increases blood temperature which means that you can workout harder or longer

- Cause hormonal changes associated with the power adjustment

- And last but not least to prepare mentally in the best way to workout!

I write all this to show that there are significant parameters were not requested you thought! So perhaps convinced, though between you and me!

Warm up before aerobic

Start by walking or jogging and accelerate gradually Warm up before the weights


They do aerobic piece and additional targeted preheating with smaller weights or circuit training with body weight

What to watch

- Do more warm-up if your workout is tough!
- Start from scratch and turn it up smoothly and gradually
- if you do stretching will do only in warm muscles for 15 "-30"! Never in the cold! And you do not feel pain !!

2. Emphasis on aerobic and neglect exercising with weights
It's something I do mostly women but to a lesser degree and men.
The women do it because they are afraid of any get unwanted muscle volume or as I write regularly does swell, swell etc.
Please tell me if you've seen even one woman to "swell" with trikila pentakila or dumbbells? Funny things!
Many consider the weights dangerous injuries! The truth is that the weights are dangerous only when there is measureless Me!
For joints there is no issue?
None! In fact it is safer than running! Strengthen muscles, tendons and ligaments! It just needs the right technique and avoid overestimating our capabilities.
And may the heavy weights to raise the pressure during exercise but generally those who exercise regularly have a lower pressure!
The weights to make faster, increase your flexibility and do not prevent the development of adolescents unlike that profess folklore.
Do not forget that after 30 one of the greatest dangers facing physically modern man is sarcopenia:
Even though the health, strength and functionality not polyendiaferoun you and invest only in aesthetics and in sight, you should know that only the weights can change and sculpt your body, not aerobic!

3. Inadequate hydration!
More than 75% say that investigations are chronically dehydrated.
Training in dehydration status throwing performance and potentially can be extremely dangerous with cramps, convulsions, low blood pressure, reduced oxygen uptake capacity etc.
If you feel your mouth dry and sticky, if dry skin, slight headache or dizziness, constipation, low urine volume, etc., then need urgent hydration before starting the heaviest symptoms.
4. Cardio before weights

Shortly aerobic only for preheating, before weights!

Avoid doing the aerobic part before weights!

The weights are based on the performance which will be reduced after the aerobic!
Unlike aerobic based on effort and is a joy to the tired muscles weights.


5. Failure of stretching

To stretching is necessary to have flexibility, i.e. to maintain the full range of motion of your muscles!

Any omission brings inevitably chronic pain, especially in the middle, neck and shoulders.

6. overdo!
By excessive enthusiasm and commitment many have crippled their muscle - and not only - system!
The more important it is to reduce the frequency of the more intense and broutal made trainings.
 One has to allow his body to be fully restored before the next heavy prpoonisi.
Some of the most common warning signs of overtraining are among others:
- Workout leaves you exhausted instead of offering you energy
- Get sick more easily and the illness lasts longer
- Have symptoms of depression
- You find it difficult to sleep well and sufficiently
- Your legs are heavy / tired
- Muscle pains after exercise keep more days than usual etc.

If some years ago, we heard the word Zumba, or the word spinning, you stared spellbound our party and we were trying to figure out what he wants to tell us. If not, we hear the word Electro likely would be to think that this is ... EEG. Now these words have entered our daily vocabulary and even a small child can ask will answer you that this exercise methods.  



We present today what is and offers every kind of these gymnastic in the human body. The Zumba, Yoga, the yogi Powers, addressed to the great mass of the world and anyone can be exercised.

punch

The Zumba is an aerobic form of exercise inspired by Latin rhythms, combining easy dance moves and steps simultaneously burning calories and soul. It is a mix of fitness and dance.

He first appeared in Colombia in the mid-90s with inspiration choreographer Beto, while in recent years is the most successful way of fitness. Open to all regardless of gender, age and physical condition.

In Greece it has appeared about four years, but the last two years the world's interest has soared. What makes Zoumpa special is that it combines fitness with fun. The continued high rate keeps the tension throughout the duration of the program, while the originality maintain the interest of the participants.

YOGA- POWER YOGA

Another way is the fitness Yoga method, which has developed into various forms of Power, Hot u. This ancient Indian science that with the passage of time has evolved into a comprehensive wellness system and improving fitness.

It consists of a series of postures and movements of the body, in order to obtain organic and mental relaxation. The name comes from the Sanskrit root «yug» which means union, meeting, communication, completion, implementation. It combines breathing exercises with meditation techniques. It helps for a good physical condition.

Also worth mentioning that for those involved in dance, theater, sports, etc. is the most appropriate additional exercise because the body acquires power and strength through stability, the muscles and joints "open" with the stretching, it is more appropriate management of vital energy through breathing and the mind becomes more ease of concentration.

The Power yoga, is a more intense form of exercise yoga.

SPINNING

The Spinning is a group project with static bicycles that simulates the indoor and outdoor cycling using various techniques and is a form of aerobic and anaerobic exercise.

It is for several years the "number one" form of exercise in America where he was born, while in Greece for the first time came in 1996 and the last five years has begun to spread.

A program lasting 45-50 minutes in a room that may be 30 or more bicycles. The advantages of Spinning are many. First of all it is easy for everyone, no age or gender restrictions and each practitioner can choose the intensity will accept. They are also completely safe as possible without resistance and charges of myoskelitikou system.

PILATES

It lives about a century and increasingly conquering more friends. This is the Pilates, an integrated method of exercises created by Joseph Pilates. The exercises resemble with those using athletes of gymnastics and rhythmic gymnastics, synchronized swimming out of water, dance and many other sports.

The type of exercises concerning isometric exercises and exercises with body weight. The important thing is to have a correct attitude to the body of the trainee and continuous monitoring during exercise, as one of the fitness purpose is for students to strengthen the deep muscles of the spine, who support it. The Pilates appeals to men and women of all ages and regardless of fitness level.

Electro - EMS

A new fitness method is that of muscle electrostimulation, launched in Germany for therapeutic purposes and for the rehabilitation of patients and injured persons experiencing musculoskeletal problems. In Greece they only in 2008. By this method sent via electrodes brainwaves all muscles simultaneously.

With electrostimulation exercise all the major muscle groups using both the known gymnastic methods and results are maximized, since the exercise begins from the inside out. Within 30 minutes we exercise results 8 hours.

The electrostimulation is addressed to all those who do not have much time to do gymnastics, regardless of their age and gender, as well as people with disabilities, while the process has gotten the approval and the Athens Medical Association.

As enough is enough then. The answers that follow put a definitive end to this insanity.

Can coffee to make me lose pounds?
The coffee may act as a substitute for food, but this in no case means that will help us in the long term. At the same time, several coffee drinks are high in calories and create a mess in the body, blocking the metabolism.

Burn more calories if you exercise on an empty stomach?
The answer is unequivocal: No. In fact, eating properly before exercise can have greater calorie burning.

If you eat after 8 pm will fatten?
Scientifically, the body metabolizes the food in the same way, no matter what time the

consume. Therefore, regular consumption of healthy foods, after 8 pm not affect weight. But the problem is that few people choose healthy foods in the evening.

Diets low in calories will weaken?
In the short term perhaps but over time this is not true. Diets based on an extreme food choice is difficult to have faithful fans for a long time thus end up being a temporary solution. Moreover, many of these are linked to health problems such as digestive.

The beer is fattening?
While alcohol is a major source of calories can contribute to weight gain, food consumed to accompany the drink are as fattening. So in essence, the beer, although it has calories but nuts and snacks are those that do the damage.

A new British research from King's College, London, published in Archives of international medicine, argues that 3.5 hours of exercise a week make your body look and feel up to 10 years younger.

The anti-aging properties of the gym located mainly in aerobic sports like running, cycling and swimming that improve the functioning of the heart and lungs. The researchers studied the relationship between biological age and sport, as well as DNA and genes from 2,401 sisters twins where one systematically exercised, while the other followed sedentary.

The results showed that people who were running or engaged in aerobic sports were up to 10 years biologically younger than others.

Although controversial, the fact is that while man loves fat, the next time will consume looking how to get rid of them. Few times we believe as we need patience, and usually lost in the sense of easy ways and extreme solutions.

The fat in our body is involved every time, even at rest to our energy needs. At rest our normal pulses ranging between 60 to 70, a rate of 30-35% relative to the maximum pulse capability our heart.

Fats are involved in power generation by 60%, while when the volume reaches up to 50% of maximal oxygen intake, energy is supplied equally by both carbohydrate and the fat, the more pronounced is the effort the greater the contribution carbohydrate and fat, respectively less energy our needs.

The intensity, duration, the glycogen reserves and training are the key criteria for the type of fuel and the amount that our organization will spend during an activity.

Why is it difficult to spend the fat?

One gram, fat provides energy of 9.5 kcal while a g. carbohydrate energy only 4.2 kcal. Accordingly, to burn out and to give the above play a fat gram require almost 2ltr oxygen and to burn a carbohydrate gram oxygen 0.8 ltr.

This is one of the reasons that the first body in large burdens uses carbohydrates. You need less oxygen. When exhausted, then forced to spend and fat. Usually this is done after 30 minutes of continuous exercise. Certainly play an important role and glycogen (carbohydrates) already in the muscles. Think outside of the sugar we all know, carbohydrates in various formats we get from fruits, bread and all the pastries, rice, pasta, potatoes, legumes .No is easy to say missed

After you logically wonder ..

Since the contribution of fat for energy production is greatest at low intensities, because the need to increase the tension above 50% of maximum heart rate;

Can the contribution of the fat is important in this tension, but the need for energy is small and does not exceed 20 g. fat per hour when not surpass 50% of maximum heart sychnotitas.Se moderate intensity is 60-70%, while smaller but reaches up to 40 g. fat per hour.

Can the training a certain muscle group to contribute to loss of local fat from the area?

Yes, but the amount of intramuscular fat burned is minimal. The loss does not change the image of our body as opposed to the loss of subcutaneous fat which is visible and easily measurable. Therefore, the practical training of a certain muscle group does not help the image of our body

Does the solution is liposuction?

The solution depends on many factors and can not be apolyti.Kata during liposuction removed from the body some thousands lipokyttara.'Ara their fat depots elattonontai.An then reinstate weight, the excess fat is stored in other overlays; stores in our bodies. If for example the remove the belly, then can be stored in the buttocks or thighs.

Caution is needed in childhood in which if the child recruit weight constantly created new lipokytara for it to be saved. However, newer studies show that can be created in adulthood.

The introduction refers to the word patience. The fat burning mechanism for energy wisely is studied and there is no way to fool your body and lose fat quickly and easily. It requires patience, consistency and continuity in training and diet to get the results we want.

Celluloses have assimilated a bad status in current years. Marked by many as the source of their frustration about losing fat. You can have success with almost negligible amounts of carbohydrates while, on the other, can not consume enough, also showing some success in losing fat. As always, the middle way is your best solution and carbohydrate tolerance will sevoithisei to decide how to build your diet.

Why has significance as a nochi at U Sar coals ?

Carbohydrates have the greatest effect on blood sugar and insulin levels. While insulin is a powerful anti-catabolic hormone (by preventing the breakdown of muscle tissue), it is also a powerful fat storage hormone, if left unchecked. If you have not high carbohydrate tolerance (even good) you tend to be resistant to insulin - which means that you need more insulin to transport glucose into your cells.

What does this mean;

This means that insulin levels remain too high to allow fatty acids to be mobilized and burned for energy. Obviously, this is not what you want when trying to lose fat. The good news is that there is still much you can do to tweak your diet to cooperate with individual souepipedo tolerance to carbohydrates, without unduly restrict food choices.

Παράγοντες που επηρεάζουν την α νοχή σ ου στους υ δατάνθρακες

Read below to be able to understand your own tolerance, and who are the major factors affecting it.

Did you just start to clean your diet? If so, you are likely to have reduced tolerance to carbohydrates. The previous soudiatrofi perhaps composed of refined carbohydrates that caused chaos in your blood sugar and insulin levels. Perhaps even you are a diabetic type II. It will take time to veltioseistin your carbohydrate tolerance, and may be disappointed with the lack of progress.

Do you feel tired and sleepy an hour after a meal consisting of carbohydrates? If so, you are likely that you have an intolerance to carbohydrates. Carbohydrates cause a rapid rise in glucose levels in the blood which leads to the release of larger than normal insulin levels. This is to be done, but the problem is that insulin works too well - removing too much glucose in your blood, leaving low sugar levels in your blood. This low blood sugar is accompanied by a feeling of drowsiness and lethargy.

You feel hungry shortly after eating a meal with carbohydrates? Again, as with the example above, the rapid rise and fall of blood sugar levels, leaves you hungry, even if just echeisteleiosei with food.

Did you follow a diet high in carbohydrates but do very little vigorous exercise? Carbohydrates are high-octane fuel. They are a fuel for high-intensity exercise, and the central nervous system. If you feel that you have a calorie deficit, but you can not lose any weight, you may have an intolerance to carbohydrates.

Carbohydrates complete foods are healthy and should be included as part of a healthy lifestyle. They are full of vitamins, nutrients, antioxidants and energy. However, if echeiskapoio degree of intolerance to them, should be controlled.

How to handle As the Diet in th

Fortunately for you, there is much that can be done even if echeismegali lactose intolerance. Below are the tips enumerated, from the most effective to least effective, are still very effective.

Nutrient Timing

Favor a more than hour of the day when the insulin sensitivity souvrisketai at the highest point - just wake up in the morning and before / after training. Eating most of your carbohydrates in these times, will keep levels soustathera insulin so that the fatty acids can still be mobilized. The rest of your meals will be protein, healthy fats, and vegetables. This is effective for maintaining your lean body mass while flipping fat.

cycle Carbs

The essence of this method is the carbohydrate cycle between days of low recruitment and high carbohydrate intake. Take eperissoterous carbohydrates on the days you train and fewer days to rest for . Again, this is a great way to build and maintain your muscle mass while losing fat in a sub-caloric environment.

Gradual Decrease Carbs

In this case gradually reduces carbohydrate intake as the day goes on. Each successive meal contains fewer and fewer carbohydrates to your final meal - which usually consist of proteins, healthy fats and vegetables.

If your diet consists of 90% complete food with sufficient calories, if included intense exercise, strength training and generally keeping them active, but still not able to present any progress, then one of the three methods described above will help to break the hampered your progress.

By apoproponisi express its provisional and permanent reduction, partial or total, of the anatomical and physiological adaptations of the organism after a continuous training stimulus is followed by a period of that cessation. In this review we will present the training effect and apoproponisis adjustments the body after it has been preceded by a period of training with resistance.

In the studies examined the effects of resistance training, found that there are adaptations both anatomical, such as increased muscle mass and increase muscle strength (Fatouros et al, 2005: Taafle et al, 2009: Tokmakidis et al, 2009: Kubo et al, 2010: Lovell et al, 2010) which means that the muscle mass loss rate which is of great importance as it is directly related to the quality of life can be eliminated or at least reduced simantka.

Of course we need to look and adjustments muscular stopped when the phase of the exercise and whether it is possible to retain some of the positive adjustments of exercise. In the following lines we will describe studies that have examined this issue.

The Fatouros al 2005 applied to 52 elderly training program with resistors for 24 weeks, which was 3 times weekly frequency and included exercises for the major muscle groups (pectoral muscles, back, deltoid, quadriceps, hamstrings) .. The a group that was performing intense forms of exercise (hIG) while the group who exercised with low charges (LIG). Muscle mass is increased as had significant increase and muscle regions both core muscles and leg. Also significantly increased muscle strength and anaerobic power of the adjustments to be better at HIG relative to the LIG. After the training program followed a long period apoproponisis that not only demonstrate the results have been significant reductions in all previous adjustments but without reaching the initial levels. Both muscle and anaerobic power and muscular strength decreased significantly with HIG but keep for more positive adjustments of exercise.

In accordance with the above study so and Melnyk et al 2009 After you apply resistance program for nine weeks, the subjects showed significant increase in maximum power and in the thigh region which means that there was an increase of muscle hypertrophy. But then the phase of the apoproponisis which lasted 31 weeks both the circumference of the thigh and the maximum force decreased significantly better than remaining at baseline.

In another study that took place in 2009 by Tokmakidis al. They appeared almost identical results. Specifically 20 elderly were divided into two groups of which the one followed program resistors with high intensity (HIG) and one with a lower intensity (LIG) for 12 weeks. After the training season followed a apoproponisis period lasting 12 weeks also. Both muscle regions examined and the muscle strength decreased significantly after the apoproponisis but this study did not reach the baseline. It also appears that the group with the greatest intensity at the end of apoproponisis period had greater muscle strength but had fallen by more in percentage% range compared with the group that trained with lower loads. the muscle sections were also decreased after apoproponisi compared with the end of the training season but remained elevated relative to baseline measurements before the training period.

In a more Taafle research al 2009 with the participation of 13 men and women aged and subsequent training period resistances for 24 weeks with a frequency of 2 times a week. Immediately following period apoproponisis 24 weeks. And in this study as in the previous exercise training improved both perimeters muscle was significantly increased as well as significantly increased lean mass and something that indicates that there was hypertrophy. Also increased significantly and the periphery of the quadriceps and the hamstrings. Increased significantly and the maximum force. But all these adjustments decreased significantly at the end of apoproponisis period but also in this study did not reach the initial levels were measured before training.

Finally, and Kubo et al in 2010 is in line with all the above studies both for increasing strength and muscle mass after the training period and to reduce them after apoproponisis period.

In conclusion, taking into account the above studies are in agreement we conclude that resistance training improves strength as well as muscle hypertrophy occurs and something that is very important and helps prevent sarcopenia. However, the positive adjustments are reduced after a period when the training stimulus without reaching a level that was before starting the training stimulus which means that even stop exercised will retain even a small degree the benefits of exercise.

There are few times when our perceptions about the diet touching the realm of science fiction, and often the information we receive eg from our internet cause of confusion to agitation, especially when they relate to issues ygeias.Me expect our food choices greatly affect health and our appearance, let's look at the most widespread nutritional myths and the truth that lies behind them!

Myth 1: The black bread has fewer calories than white Yet the "battle" black and white bread is almost a tie, with the second to deliver around 5 calories per slice above! Of course in nutritional value superior wholemeal bread (black) and is richer in nutrients and fiber, while having a lower glycemic index compared with white.
Myth 2: "Stuck" my metabolism and I do not lose pounds To lose one pounds must employ fewer calories than it spends. In addition, a slimmer requires less energy than a heavier to syntirithei.Kata during a slimming diet, therefore, where the body weight is reduced, it comes that the energy take from food is equal to that body "burns" you. That is why your weight statheropoieitai.Ara So you do not lose pounds, not because it "takes" your metabolism, but because they hire more calories than you "entitled" your new, lower weight, body.
Myth 3: The light foods do not help in weight loss.

Can often in our minds to questions generated, but the scientific evidence to date support that the light food can be a powerful ally in weight management effort, enough to be consumed in moderation and as part of a balanced and active lifestyle.

The "misunderstanding" surrounding their effectiveness is rooted in the fact that many believe that the light products are not fattening. The result; To consume them in large quantities! But "light" does not mean "calorie-free".

With the exception of some light refreshments and cold drinks, actually pay little or no calories, the other "light" versions of foods and beverages continue to provide energy (calories). Moreover, according to the food legislation, 'light' are considered as food and beverages with 30% less energy than "normal". Checking labels and comparing light versions with standard products, we can identify the individual differences (eg, 1 slice of yellow cheese has about 75 calories and 1 slice of yellow cheese with low fat 55 calories).

So when, as part of a balanced diet, the light food or drinks replace the corresponding full, then manage to reduce calories of diet and give a valuable "helping hand" to weight loss if consumed in moderation of course.

Myth 4: Sugar prohibited in weight loss diets If the coffee is plain for you the first measure against overweight, then the time has come to think again, because the truth about sugar is not so bitter. Sugar belongs to simple carbohydrates, making a "fuel" that provides instant energy to the body, and has now been confirmed that moderate consumption can be part of a balanced diatrofis.Min forget that the "key" for proper weight management located on the three -meter-balance variety, that basically means that no single food or ingredient is not considered "forbidden" or responsible itself for the upward trend of the index zygarias.Akomi So in slimming diets, sugar is not considered prohibitive. Instead, you can enjoy the sweetness, integrating it in moderation in a balanced diet lite, always according to your needs in energy and nutrients and in accordance with the recommendations of your dietician. Myth 5: The oil is nutritious food and therefore not fattening Indeed, olive oil consists of so-called "good" monounsaturated fat and is a nutritious food, on the other hand, however, it still belongs to the category of fat, which means that it is rich in calories! So every gram fat provides you with 9 calories, which is more than twice if you compare it to carbohydrates (bread, sugar, pasta, etc.) and protein (red meat, fish, poultry, etc.) that yield 4 calories per So grammario.Meinete away from the excesses and make sure to consume olive oil in moderation. The excessive use of moreover can even turn your salad into a "bomb" calories.
Myth 6: It is important to drink 8 glasses of water a day

Measure and remeasured until you catch the coveted goal, to be honest, has now overturned! First, each of us has its own water needs, according to sex, age, physical activity and environmental conditions. Moreover, while the water must be the first choice, but not the only hydrating agent.

In fact, water recruit from all liquid drink, but also from many foods, such as fruits, vegetables and yogurt. Indeed, it has been estimated that 20-30% of the liquids need daily ingested from solid food, the remaining 70-80% of the drinking water and all non-alcoholic beverages consumed in a day.

So the newest scientific data and recommendations of the European Food Safety Authority (EFSA), not only limited to water, but clearly said the 2 to 2.5 liters of water must be ingested daily (women and men respectively) can be covered from all sources.

What does this mean in practice? That you can put on your taste and hydration selecting beyond drinking water, through a variety of non-alcoholic beverages such as juices, milk, soft drinks, coffee and tea.

Remember that many drinks contain calories, which should be included in the total daily intake, while their light versions can be an additional source of hydration with a pleasant taste but fewer or no calories

Myth 7: The "E" appearing on food labels are dangerous

The original E you see on food labels has its roots in the word "dangerous", but the word (E) UROPE and simply means ... (E) urope Coding! E is a classification code representing a food additive has been assessed as safe and approved by the European Commission (EU). If your mind food additives are still "misunderstood" know that without them we could not consume most of our favorite products.

Essentially, these are ingredients added to food in order to maintain a nutritious, tasty and above all safe, eg preventing deterioration would be hazardous to our health.

Some of them are of natural origin, such as lycopene from tomato that is used to give red color, one contained naturally in foods but synthesized for practical reasons, such as ascorbic acid (vitamin C) protected from oxidation, and some are synthesized to yield a particular characteristic, such as aspartame, which is composed of two amino acids (essential components of proteins) to give a sweet taste without calories.

All food additives, regardless of the origin and type, go through the same rigorous evaluation by the European Food Safety Authority, which not only allows their use if it is proved to be safe, but also reassess at regular intervals so that we are always confident that the additives are safe ingredients in our food.

Myth 8: The low calorie sweeteners such as aspartame, are unsafe

There are few times especially on the internet we find inaccurate information questioning the safety of low calorie sweeteners such as aspartame or a relative or friend warns us that "hurt" ... The truth however is that you occasionally hear have no scientific status.

The low calorie sweeteners such as aspartame, acesulfame-K, saccharin, sucralose, and steviol glycosides (sweetener from the stevia plant) belonging to food additives and therefore approved for use in foods and beverages after a safety assessment by EFSA and confirmed that there are no short-term or long-term side effects in humans.

Indeed, the available scientific data testify that the non-caloric sweeteners can be safely consumed by all population groups, such as pregnant women, lactating women, children and people suffering from diabetes.

For example, aspartame, commonly found in the "dock" is probably the more extensively studied food additive, which has repeatedly confirmed that it is safe eg by the European Food Safety Authority (EFSA), which is the body responsible for food safety in the European Union.

Something that is also not well known, is that aspartame is comprised of two amino acids (aspartic acid and phenylalanine), building blocks of proteins, which are found in protein-containing foods such as meat, milk, eggs, and small amount of methanol also contained in various fruits and vegetables. Aspartame is metabolized in the human body, just like metabolized and other protein foods.

Myth 9: addicted to sugar

The preference for sweet taste is rooted in our genes and is a potential survival mechanism we use in our infancy and directing us to nutritious, safe food, such as fruit or milk.

That wish periodically something sweet, indeed, there is something strange, since our sweet taste creates pleasure, a feeling that overwhelms us, not only when we taste a fresh and generally tasty food, but also in a wide variety of our daily lives, as for example when we embrace our child or when you laugh.

Thus, to date scientific data indicate that sugar creates hand feeling of pleasure, but does not cause addiction in humans. Eating behavior, the way that we think and behave towards food that determines how often and in what quantities will consume any kind of tasty dish.

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It is true: and the bones you want (right) exercise them! Daily walking or swimming might not be sufficient to strengthen your frame. That "will need to add some simple exercises to aid the health of your bones.

Exercise can improve almost everything, than to clean your skin to reduce the pressure and your cholesterol. Not the case, however, the same as the strengthening of the skeleton. You need for targeted action "to stop this without your favorite exercise. Simply add a rope or muscle strengthening exercises, which are activities that exert force or pressure to the entire skeletal system, which reacts by creating more bone mass to cope with this force or pressure. Continue to perform whatever exercise you enjoy most (running, walking, swimming, cycling, yoga), but incorporated in your program and these tips to further aid your bones.

1. If running

Running may be enough to maintain or improve your bone mass - if you have normal weight and regular menstrual function (the underweight or lack of time is overtraining samples, decreases bone mass). Furthermore, you have your account that most runners need to improve bone mass in the spine and upper body.

> Perform resistance exercises for the upper body H muscular strength training with weights or rubber bands 2 times a week will help you increase muscle density in the upper body.

> Make skipping from 30-100 , with both feet, the days do not run. If you run every day, do 30 hopping immediately after running, when your muscles are still warm - slightly bent knees when you land, not to stress your body.

2. If you walk

Walking at a moderate speed will not improve bone mass in itself, because not exercise enough force to make the bones react. Since your body is accustomed to walking in daily life, the movement does not burden the skeletal system.

> Increase the intensity of walks followed a route with climbs or do interval training (alternating between challenging and loose gait) at least once a week. Marked intervals by optical elements (increased speed in every fifth tree) or in accordance with time (Walk fast for 30-60 seconds and relaxed for 2-3 minutes).

> Wear a vest with weights Several studies have found that it may slightly increase bone density - your skeleton is forced to endure the additional burden. Start with a light weight and keep adding weight as strengthens. If you feel pain, decreased weight.

> Add 10 minutes climbing stairs tried to climb stairs as part of workout every few days or do aerobics steppers lesson once or twice a week.

> Make strength training workout As runners, you need to aim the hands and back to avoid the loss of bone mass in the spine and upper body. Make weights 2-3 times a week.

3. If you ride

In a study comparing bone density in cyclists and runners, 63% of cyclists had osteopenia (precursor of osteoporosis) in the spine or hips (the percentage of runners was only 19%). Even if you ride uphill or upright in the saddle, not shock you exercise on bone, because the pedal moves with you - there is not the same resistance as when you hit the ground. Despite "all this, there is no reason to stop cycling. Just follow these tips:

> Strengthening your entire body Schedule two strength training workouts for the entire body in the week. For optimal benefits, lifted weights faster and lowers slower. Alternatively, do circuit training once or twice a week, going quickly from one exercise to another, performing more reps and using smaller weights with cardio.

> Make intense aerobics once a week Replace the cycling workout once a week with activities such as running, tennis, volleyball - the combined training will only help in cycling.

> Add hopping in your weekly schedule If your body can withstand vibration and you have no injuries, do 100 hopping walk 2-3 times a week, to aid bone density in the legs and hips.

4. If you swim

When talking about bone health, swimming comes last. Because it floats on water, not exercised much power in the muscles that cause problems in the bones.

> Perform resistance exercises to your body weight 2 times weekly If you swim to do aerobic exercise, he added steppers workouts or jogging. On the other hand, if swimming not to overload your body, try hiking, walking uphill, brisk walking or walking with vest with weights.

> Make circular strength training workout Move quickly from one exercise to the other strength training to be little rest time. He tried to do it two times a week on non-consecutive days. This training, which takes no time, gives you the cardio you want, at the same time strengthening the muscles - and thus your bones.

Powerful ally for weight loss ...

Four to five times a week, do any of the following triantapentaleptes workouts. The below are based on a scale from 1 to 10, where 1 is very easy and 10 just do not have included! Do not forget after each workout, to restore, or running by pedaling slowly for 5 minutes.

Running or walking (outdoors or indoors)
1. Walk at a moderate pace (level 4) for 5 minutes.
2. Upload speed up to walking at a fast pace (levels 5-6) for 3 minutes.
3. Increase your pace to run (levels 7-8) for 2 minutes.
4. Repeat steps 2 and 3 a total of five times.

Fitness elliptical machine
1. Exercise at a moderate resistance and slight incline (level 4) for 5 minutes.
2. Increase your pace (levels 6-7) for 2 minutes.
3. Maintaining the same speed, increase the incline for 1 minute (level 8-9).
4. Repeat steps 2 and 3, nine times.

Cycling (outdoors or on a stationary bike)
1. Click pedal with moderate speed and resistance (level 4) for 5 minutes.
2. Increase the speed and resistance (levels 6-7) for 2 minutes.
3. Select a slightly faster pace (levels 8-9) for 1 minute.
4. Repeat steps 2 and 3, nine times.

If every time you hear Running will ruin your knees, A muscle fiber fast twitch appeared on your feet, you could surpass in speed of Usain Bolt. And your knees will feel good because, despite all the well-intentioned but completely incorrect information that you receive, there is no evidence that the regular running will ruin your feet.

This does not mean that the knees of the runners do not have discomfort. But many problems in your knees, are the result of other factors, and can be easily overcome with some simple changes.

Read 5 things to know about your knees.

1) The runners do not get arthritis in the knees more often than those that do not run

This is the reality. Long-term studies have shown that if you are a runner, you face fewer osteoarthritis events. A survey which studied runners and people who are not runners for 18 years, showed that 20% of the runners developed arthritis in the knees, while 32% was the figure for those who were not runners. Another, much research which studied people running and people walking, showed that regular runners had almost half arthritis percentage than that those who walked. In a second study, the runners with the highest mileage volume per week, showed the arthritis lesser rate.

2) arthritis that is not dependent on the age

Some medical experts say that the reduction of the cartilage of the joints, such as c Onati , is a normal phenomenon as you get older. But there is no proof that running speed is decreasing. In fact, a survey showed that, when people were at increased  risk of developing s arthritis Unlock dye product moderate volume and running, then the health of cartilage them improved , while the cartilage of people who started running not improved at all.

3) Supplements will not create new synovial fluid

Although all claims, any dietary supplement has been shown to increase the n cartilage. The what popular supplements such as glucosamine may help in osteoarthritis by protecting articular cartilage and together can be helps to lubricate the joint. A study examined the uptake of vitamin D by complement in humans who had arthritis in the knee, showed that they had the same level of pain and reduction of articular cartilage after 2 years, compared to people who took vitamin D.

4) knee runner (Runner's knee) usually due elsewhere

The what common knee injury is the "knee rotor" i.e. epigonatidiomiriaiou pain syndrome, or otherwise known as chondromalacia patellae. This is an inflammation of the cartilage under the kneecap. Among specific sports physicians, there is the view that more and more they support it, that people suffering from knee cursor, have little in common, biochemical problems. These include lean hips and buttocks translated as instability in the entire length of the legs, weak m s quadriceps , which complicates the patella to move properly and finally tight hamstrings , which carry a lot directly from the impact of running on your knee.

5) Simple ways to keep your knees cheerful

As noted above, the weakness or cruelty any points on your feet can cause problems in your knees. So we need to  increase one your feet.

The extra body weight exerts tremendous forces aggravating knees. The American College of Sports Medicine claims that an extra body weight exerts a force 4 kg in each knee. The fact that the long run result in the reduction of body weight in the runners, is probably the main factor in the reduced incidence of osteoarthritis in their knees.

T rexe on flat surfaces to reduce pressures on the knees.

If you have a history of pain in the knees, from any cause, tried to  change the touch you when you run and you tread the middle and the front of your foot. A recent survey showed that most impact on the knees is pressing with the back of the foot, while pressing the front part of the foot affects more ankles.

For the first time in Greece by Portal No1 to running  Running Magazine..

Can you cope with the challenge of one month? See below what you need to do so to strengthen your abs.

How do you like the exercise "bridge"?

You must like it because it is one of the few exercises that trains all the muscles of your body, the rectus abdominis your or six pack, the transverse abdominal as their inner and out abs your muscles, hips you, the hands and their shoulders you and the back of you.

Definitely maintain the bridge stop for more than 60 seconds is boring. Luckily the bridge is an exercise in endless variations, and if you think to have you all, there are variations in traffic or pus - ups.

Therefore, because the bridge is a very good exercise for you, we present you below the ultimate challenge of 1 month . You will learn new variations and at the end of each week will execute all the variants together to work on strength and endurance.

We found 10 foods that should be put directly into your diet!

1. Apples : An apple a day keeps the doctor away! In a study of the University of Brazil, it seems that people who ate three apples, while he was on a diet, lost more weight than those who did not eat apples. Apples contain pectin, vitamin C, beta-carotene, flavonoids, antioxidants and vitamins

2.Karpouzi : To study the  University of Kentucky , was found to watermelon affects the formation of arterial plaque, and in the development of fat in the abdomen.

3. Tomatoes : One large tomato contains only 33 calories. One component of the tomato 9-oxo-ODA, affects lipid levels in blood.

4. Seafood : When included in a diet, resulting in lower middle. Seafood contain monounsaturated fat that prevent belly fat.

5. Nuts : They keep your belly thin, and keep you satiated for a long time. Eating 10 almonds a day is enough to reduce the feeling of hunger.

6. Sour cherries - cherries : Their consumption reduces the symptoms of heart disease and metabolic syndrome. As metabolic syndrome meant a group of symptoms that increases the risk of heart disease, diabetes and abdominal fat. Also contain antioxidants.

7. Celery : Contains only 8 calories. It is high in vitamin C and calcium and can be eaten raw and. Drinking a glass of celery juice before eating will help you lose weight.

8. Avocado : It has antibacterial and antifungal properties. It contains the amino acid lecithin aids in weight loss and the memory!

9. Eggs : Your body needs vitamin B12 to metabolize fat. They are also rich in protein, which is necessary to lose weight. Must be included in your diet or in your lunch or at breakfast.

10. Salmon-tone : This fish rich in omega-3 fat, enhancing metabolism.

One element that all injuries on average have in common, is that treatment includes exercise and fitness.

A number of good exercises, involving a continuous basis, is an important part of reducing the chances of repeated pain in the middle. The good news is that there are a wide variety of exercises and options to improve your fitness, where you can always find some that you like and are effective.

Exercise helps recovery from an injury

A normal stimulation for a therapeutic process is the active exercise to control everything, progressive and tiered difficulty. The move delivers nutrients to the intervertebral disc and the soft tissues of the spine, to maintain healthy disks, muscle groups and joints in the area. But the reverse is true, lack of exercise and movement can worsen your pain, leading to stiffness and weakness. Physiological stretching also is very important to restore. Recommended daily stretching of the hamstrings because they are tight these muscle groups increase pressure on the spine.

The strong trunk reduces pressure on the spine

Possible torso muscle groups, including the abdominal muscles, back and muscle groups of the basin, play a very important role in preventing and remedying problems from the waist. The complex network of muscle and ligand bound to the spine, provide significant support, strength and stability to your torso. And unlike the muscle groups of the legs that always practiced in the daily activities, the muscle groups of the trunk is not exercised enough from everyday movements and need targeted exercises to stay strong. The same is true for the muscle groups of the average.

Walking provides exercise for your back mild intensity

Walking has provided many benefits, it helps to strengthen the muscle groups that support your body and keep upright, supplies nutrients to the structures of your spine, improves elasticity and increases the production of pain-relieving endorphins in your body.

If you already have a problem in your waist, balanced and stable walking strengthens your ability to do your daily activities, while reducing the likelihood or sharpening further episodes of pain in the middle. Walking is a low impact exercise that allows your muscles to work without putting pressure on your spine. To do the walking exercise, you need to keep a brisk pace, good posture of your body and walk for about 30 minutes (about 3.5 mi ) of 3 or 4 times a week.

Exercise in water

Water also provides the required resistance, allowing the strengthening and maintaining a good status of the waist region, while reducing the risk of a new injury from sudden movements. The support provided by the water can be a great help if you are overweight because the buoyancy negates the extra body weight, allowing freedom of movement. It is also a quite effective means of exercising if you have a painful condition in your joints.

rehabilitation exercises

You can have some extra benefits for your doleful middle of the quiet and mild intensity exercise. Example, yoga includes many stretches of species that do not harm your waist, while increasing blood flow, eliminate the toxins and allow nutrients to be absorbed by the muscle groups and soft tissues in the waist area.

The martial art of mild exercise Tai Chi includes a large volume of soft body movements. It does not include sudden movements that create pressure on your spine. Along the yoga and tai chi include meditation techniques that can eliminate stress and stress factors that play an important role in the pain of the spine.

Proportional to the specific diagnosis (X-ray, magnetic resonance imaging) and the level of pain is the exercise program for your recovery. So it is important to visit a specialist in diseases of the spine, which is suitable to develop a personalized askisiologio and direct you to the executions with the correct frequency and the correct technique.

If you did not have good experience in the past with exercises and workouts to encourage you to try again. You might try a different trainer or a different technique to address the problem because the general rule is that if you exercise regularly, you will have less pain than that unless you exercise at all.

The  body fat  of humans differs in  essential  or  fundamental  and  storage .

The first include, for example,  fats  which construct the  cell membranes  or sphingomyelin  a substance with a great effect on the nervous system. As is easily understood, its presence is a sine qua non for the  correct functioning  of the organism. In essential fat is included and the " specific for gender " fat which is situated in  the female body, comprising fat which is in the  chest , the  hip  and  thighs and fat added in the female body during  puberty  in preparation for  future pregnancy .

The " specific for gender " explains the fact that a middle  normovaris  woman  has a greater percentage  of fat  by means  normovari  man  (18-28% versus 10-20%) and also explains how women with extremely low levels of  fat  (e. x. specific sports athletes or dancers) may present  complications  in reproductive  the system (eg amenorrhea).

What is storage fat?

The  storage fat  is the fat man saves for  the future production of energy , when the energy balance is  positive , ie. In the periods when the person consumes dietary more  energy  than needed (ie. Than it spends the same period).

The fat storage is distinguished in  subcutaneous , ie the fat stored in  adipose  tissue  located under the  skin  and  visceral , which refers to the fat stored in  adipose  tissue  located in  the thoracic  and  abdominal  cavity around and between  institutions . A small amount of fat stored and  intramuscularly .

The energy storage mechanism in  the form of fat , was reportedly  very valuable  for prehistoric man, wherein the feed finding was occasional and depends on many  factors . Today, however, the Western world, in an environment that is characterized by  an abundance  of food  and  sedentary  life , the excessive  accumulation of fat in the human body is more than  usual  and brings a wealth of  problems  in  health .

Different fat distribution in men and women?

We've noticed that the  men  tend to collect the storage fat  belly  making the body look like  apple  (mannish distribution), while in  women  the fat tends to be distributed in the region  the buttocks , giving the body a picture  pear  (female division). The impressive thing is that the storage of fat in the  abdomen  has a greater impact than the same deposition  buttocks . Thus, increased  circumference  waist  is predictive factor for  dyslipidemia ,  hypertension ,  coronary heart disease ,  type II diabetes and even  premature death .

Because the fat is distributed differently in men and women?

The exact  causes  remain unknown to the scientific community, although differences in hormones ,  receptors,  hormones and concentrations  of enzymes  between the sexes seems to play an  important  role .

The role of  hormones  of sex in  a different distribution  of fat is not disputed and may even give a good explanation to why  women  who brought the classic  female  distribution  of fat  before  menopause , they begin to store large levels of fat in the  abdomen , after than when the levels  of estrogen  are greatly reduced.

How can I reduce my fat storage?

In periods where the total  energy  needs  of the body (basal metabolism plus physical activity we perform) is  greater  than our energy intake from food, the body is  obliged  to use  stored  fat  as a substrate for energy production, reducing the overall amount of the  body  us. Of course, the body can metabolize  muscle  mass  for energy production, which is generally  undesirable . The  exercise  with  resistors  will limit this catabolism, helping indirectly to the maximum  loss  of fat . The  aerobic  exercise  will help you directly increasing the  caloric  deficit  that may already be generated by  feeding  you. Although many consider how the  walking  contributes to the maximum  loss  of fat  (because the particular tensions observed the highest percentage participation fat as energy substrate) in  the jogging) will help you lose more  fat .

I target the point where I want to reduce my fat?

Though many  heard  on this issue, the  truth  is that, unfortunately, we can not  choose  the point where the  body  we will choose to metabolize  fat mass . Neither the endless crunches for training the  abs  your muscles will reduce the  fat  of the  abdomen or other  magical  recipes  exist. However, as your total  fat  will be reduced as part of a  hypocaloric diet  and execution  of physical  activity will be reduced and the  fat  in the area that interests you!