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.