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This Simple Change Will Maximize Your Fat Loss

If you hop on the elliptical or treadmill and zone out for 30 minutes, your workout…

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If you hop on the elliptical or treadmill and zone out for 30 minutes, your workout strategy needs help — especially if your goal is to burn fat and lose weight. All you need is one minor tweak: interval training.

Sprinting is one of the most challenging and effective workout routines for fat loss. Short periods of all-out activity challenge your muscles and energy systems to produce intense efforts much more effectively than typical steady-state cardio. By adding it into your existing cardio routine (in addition to regular strength training), you’ll speed up fat loss and reveal all the hard work you’ve been putting in.

Steady-State Cardio Isn’t Enough

Plodding away for hours on the elliptical is both boring and incredibly inefficient for fat loss. With typical steady-state exercise you become increasingly efficient at aerobic activities, which is great for improving aerobic health and cardiovascular endurance. But the more efficient you are with a given aerobic exercise, the less metabolically demanding it becomes and the less fat you’ll burn. Once your body acclimates to an activity, you need to push it to the next level. And steady-state cardio at lower intensity takes longer, generally in bouts of 30 minutes or more, and when done in excess, is counterproductive to gaining or maintaining muscle mass. What you need is high-intensity interval training (HIIT) to maximize your time and fat loss. Sprint training specifically preserves your hard-earned muscle, shredding fat to reveal your lean physique and showcase your athleticism.

Sprinting Triggers Greater Fat Loss

Exercise post-oxygen consumption (EPOC) is the phenomenon in which your breathing rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high-intensity exercise. Essentially, all the air you’re gasping for during sprinting must be repaid. As a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after your workout ends.

In one 2013 study published in the journal Kinesiology, researchers had six physically active men repeat three 30-second cycling sprints and found they required more energy in the subsequent 24 hours than following 30 minutes of moderate aerobic exercise.

The National Strength and Conditioning Association (NSCA) has also examined the role of EPOC and sprinting in weight loss. They concluded that when compared with continuous, lower-intensity activity, sprint intervals do indeed result in a greater increase in EPOC. This increase can occur for more than 24 hours with appropriate combinations of duration and intensity, leading to greater improvements in body composition. In other words, EPOC helps your body use more calories throughout the day to burn body fat.

Your New Cardio Routine

If you’re ready to get started with sprinting, here are two great options to get you going. On this program, you’ll sprint twice a week and strength train three days a week. The days are specifically planned to allow full recovery and optimal performance in all exercises.

Monday: Upper-Body Strength Training

Tuesday: Sprints

Wednesday: Lower-Body Strength Training

Thursday: Rest

Friday: Sprints

Saturday: Total-Body Strength Training

Sunday: Rest

Warm Up: A good warm-up prepares the body for activity by increasing core and muscle temperature while waking up the nervous system to increase performance and decrease the chance of injury. Here’s a sample warm-up routine to get your body ready for action:

– Lunges: 10 per leg

– Jumping jacks/jump rope: 100 reps

– Running: three to four minutes at varying intensity

For your sprinting workouts, you have two options: hill sprints or treadmill sprints.

  1. Hill Sprints: Sprint at 85 percent of your top speed on a moderately inclined hill for 40 to 60 meters (about six to 12 seconds per sprint). Walk back down the hill and rest an additional 60 to 120 seconds for full recovery. Start with four sprints on the first week, adding one sprint each week (up to eight total sprints) to overload the body, forcing improvement and adaptation.

The angle of running up a hill prevents overstriding, a common flaw in sprint technique that may lead to hamstring strains, especially if you haven’t run in a while.

  1. Treadmill Sprints: Start at eight to 11 mph as a beginning sprint speed and increase running speed by 0.5 mph each sprint. Use a 0.5- to two-percent incline to preserve running mechanics and prevent overstriding. Perform 15-second sprints with a 45-second rest between all sprints, starting with six sprints on week one. Add one sprint per week while increasing speed as it fits your ability levels.

Incorporating Interval Training Into Your Workout

If you’re solely concerned with burning body fat and improving conditioning, feel free to add another sprint day or after lifting weights. If you’re aiming to improve performance, sprint immediately after your warm-up and before your lift to activate your nervous system and prepare your body to lift more weight in the gym.

Sprinting before resistance training isn’t your only option, but it’s the best option to improve sprinting ability and cut injury risk while still burning body fat. According to the NSCA’s “Essentials of Strength and Conditioning,” “Compound power and core exercises require the highest level of skill and concentration of all exercises and are most affected by fatigue.” So when you become fatigued during your workout, you’re more likely to use poor technique and, consequently, are at a higher risk of injury. If you plan on maxing out during sprinting, either skip your resistance training or go lighter on the weights. Proper form and safety are always more important than pushing yourself.

Sprinting unleashes your inner athlete while revealing your ripped physique. Follow this sprinting protocol in conjunction with resistance training and a healthy, balanced diet and you’ll truly maximize your months of effort in the gym.

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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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8 Ways of Dealing with People You Don’t Like

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It always helps to note that no one in this world is perfect, according to the author of “A Paperboy’s Fable: The 11 Principles to Success,” Deep Patel. That means that everyone, including you, is filled with various weaknesses and strengths that need to be considered when attempting to understand someone else.

Patel highlights several tips for dealing with people you don’t like. He asserts that it is essential for everyone to learn—and remember—these tips, especially since the failure to do so may only mean limiting oneself in the process.

Accept that you cannot deal with everyone

Patel says that it is normal not to like everyone. Each person has his own personality. Some may have a dominant personality, and others may have a timid one. However, this does not mean that you are a “bad person,” which does not mean that the other person is one.

Attempt to find positivity in the other’s words

It is always essential to give someone the benefit of the doubt. Not everyone is out to sabotage you, and you aren’t always about to hurt anyone, too. Hence, even when someone else says something hurtful, it may not be meant that way for the other person. Learning to pick through the other’s words of the other person may be helpful, as well.

Stay in touch with your emotions

Patel also mentions that our emotions play a significant role in understanding the people around us. Our feelings can affect how we view others. As they say, when you are in a bad mood, you also tend to see the world as ugly. In contrast, feeling good tends to make us see the world in a more benevolent light.

Try not to take things personally, and put some space

Taking things personally all the time can also hinder understanding. Emotions play a massive part in analysis. Staying objective lets us see the bigger picture and permit empathy to arise. Put some space between you and the person you don’t like, as well. This will further allow you to look at things more objectively.

Calmly express how you feel and find a referee

When you’re about to burst, try to relax yourself first. Spontaneity can be good at times, although saying what you feel when you feel so may further damage communication. Try to soften your words and say things in a quiet, relaxed voice. You can also find a mediator to help you communicate your thoughts better.

Choose your battles

Remember also that not all battles are worth your time. As they say, try not to go down to the other’s level. If you can still ignore them, then you are free to do so.

Never be defensive

Defensiveness means you are on your way to the losing end. It is always best to state facts and avoid having to explain everything you say. As long as you aren’t doing anything wrong, there shouldn’t be a reason for you to explain yourself to anyone.

You are in control of your own happiness

In the end, you are the one in control of yourself—and your own happiness. Never let anyone dictate how you act or feel. When you let others irk you to no end, you are merely allowing them to control you.

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Beauty

Black Designers Celebrated During the Milan Fashion Week

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Five designers were part of the Black Lives Matter campaign in the Italian fashion group of the event. A name inspired by the international movement trending worldwide as a form of protest against racial injustice. However, due to the pandemic, the event was one of the first fashion week’s virtual shows. The digital event named We are made in Italy was filmed at Milan’s grand Palazzo Clerici and hosted the summer/spring 2021 collections of Joy Meribel, Karim Daoudi, Mokudu Fall, Claudia Gisele Ntsama, and Fabiola Manirakiza. As Manirakiza was initially from Burundi, Mokodu Fall and Claudia Giselle Ntsama grew up with a family of tailors from Cameroon. At the same time, Karim Daoudi was born in Morocco, and Joy Meribel grew up in Nigeria. The five designers were mentored by the only black member of the Italian fashion council, Stella Jean. The Italian-Haitian was also campaigning against racism in the industry. According to Jean, Made in Italy used to represent itself around the world as a white concept. However, now it is no longer like this as the new Italy doesn’t want to be part of it.

Going against the grain

According to the Italian high fashion black designers, they believe that it is essential to show the world that Made in Italy doesn’t correspond to any particular color.  They want to abolish the prejudice of being Italian means being white. They claim that this world we live in is a world that only a few know of its existence, and even fewer are able to enjoy it. 

However, since the show was dedicated to black Italian designers of Milan’s fashion week for the first time, it’s debut was the marking point in the official calendar. A strong move of the organizers in the hope of highlighting the lack of diversity in the industry. 

According to Stella Jean, it is quite depressing to think that most Italian brands enjoyed by worldwide attention have a mass amount of influence on billions of people who don’t even realize that an entire generation in Italy is asking for a voice and space.

Jean demands that the sector governing body support black designers and have called out Italian fashion houses to confront racism.

Making a permanent mark

Some may even say that predominantly, Italy has shown blindness to horrifying racing hiding underneath its skin. 

Jean claims that it is unfair that some people remain invisible. Italian brands tend to pretend not to see them and give most of their attention in an inappropriate way towards the Black Lives Matter movements outside of Italy. Instead, they would focus on things happening in the United States while ignoring things happening in their own country. She believes that Italy has a serious racial problem, and if we don’t open the wound now to heal it, it will never heal. 

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