Why should you consider getting active in the open outdoors?

Why should you consider getting active in the open outdoors?

Open outdoors – Many of us are on the lookout after a wonder recipe, that will help us lose weight fast and not come against us, as we come across the first food product that does fit the list of “recommendations”. Psychologically speaking, the efficiency of a diet is drastically reduced, once you have made the first mistake. The risk of a second “inadvertence” thus increases and the diet can come to an end, before it even begins to have an effect.

However, not randomly, the Rina diet was developed by a sports physician. Motivation is an important element throughout the 90 days, so you can complete your lifestyle with healthy activities, in the open outdoors.

Lobby for a type of sport, which is readily available

The brain requires 21 days, in order to transform an activity in a habit. After this period, it perceives the new habits as being natural. This is also the reason for which, if you begin to go to the fitness gym, you will notice that the trainer will suggest a more intense training program (in the first month), in the first month, recommending a more relaxed style in the period that follows.

During the summer and autumn months, you have the advantage of not training in front of a TV, placed in a corner of the gym or a mirror, but also on the backdrop of a lake or a green-filled landscape. By practicing sport in the open outdoors, you will be able to achieve a state of mental relaxation, while your body is subjected to effort. Such a hobby does not have impact your budget in any way.

Those who have been physically active before know that the feeling generated after a training session is one of the immediate rewards of sport practicing. But, when you decide to go on this path, it can constitute a strong motivation to continue your diet but also to ensure its optimization.

Another reason for which you should take on this challenge is related to the number of possibilities offered. In many parks from Bucharest, fitness and stretching equipments have been placed and, more importantly, these can be used free of charge. If you begin your day with a training session, you will see that these are not crowded and the other people who use them are kind.

Multi-level therapy

Open outdoors – Physical activity in the open outdoors means visual relaxation but also socialization. You can find out useful information from the park “neighbors”. Moreover, you can discover methods or advice, which can help you with your physical training.

Moreover, those who have cravings, can have problems throughout the diet period. Sport places food second and it reduces the tendency to eat sweet or fat foods, as opposed to before. During the period in which you are active, the body feels the need for food that offers a number of advantages, without placing it in a state of lethargy.

Another aspect of getting physically active in the open outdoors is heat. Even though it seems to be a negative factor associated with summer, heat is actually helpful, when you are training.

With so many reasons, why not begin training in the open outdoors?

What are the summer sports you should choose

What are the summer sports you should choose, in order to stay in shape?

Summer sports – It is time to free yourself from the conceptions, according to which rapid weight loss is all about diets and countless food restrictions. Keep in mind that a healthy lifestyle, which will allow you to stay in shape and even lose a few pounds, cannot be in any way compatible with being sedentary, quite the contrary.

Even though you are still in the holiday season, there is no reason to stick with a genuinely sedentary lifestyle… this decision cannot be justified, not even when we are talking about a short period of time, for as long as the holiday season lasts. In order to stay in shape and maintain your physical fitness, avoiding the accumulation of excess weight, there are several sports you can practice, right there, on the beach, in the seawater or even at the pool.

Summer sports – swimming

When you are at the beach, the first sport that may come across your mind (perhaps the most recommended of all) is swimming. You have to admit that there is nothing more refreshing than dipping in the cool and rejuvenating seawater. However, if you are spending your holiday in a location away from the seaside, try to consume your energy at the pool.

Swimming is considered a complete sport activity, which helps you to sculpt your body and lose weight in a healthy manner. It works all of the muscles, contributes to the reduction of fat mass (adipose tissue) and to the increase of lean mass (muscular tissue). Moreover, it is the ideal sport for those with problems in their spine or feet (it favors the correction of skeletal deviations).

Summer sports – aqua gym

Did you ever stop to think you could perform gymnastic exercises in the water (aqua gym), even in the sea? The panorama is as inviting as it is possible, whether the aqua gym sessions are organized in the pool or in the sea. The activity is appreciated, regardless of the age, gender or physical shape of those engaging in it.

This sport consists of aerobic or gymnastics exercises, not on the ground, but directly in the water. Aqua gym is the activity that gets your whole body moving and the benefits will become noticeable, sooner than you might imagine. It helps to lose weight, to strengthen your muscles and to make cellulite problems better, without you have to put too much effort into it.

Water sports – jogging

If you like to run and the seasonal heat does not put a damp on your enthusiasm, try to run on the sand, at the beach. You will discover that, all of a sudden, jogging has a different charm to offer. Moreover, this represents excellent cardio training, helping you increase your overall resistance. It also solicits your muscles and helps you notify your calf and gluteal muscles.

Pay attention, however, to your footwear (this should be shock absorbent and keep the foot in a stable position) and the moment in the day, when you are running. It is recommended to go for a jog at the first hours of the morning or late at night, when the air temperature does not increase the thermal discomfort and the beaches are nearly empty and you can jog freely.

Summer sports – beach volley

Beach volley is a fun summer sport, which has become more and more popular among young people but also in those who are older in age. You do not necessarily have to strive for performance, it is enough to be ready to consume your energy, in the favor of your health.

Even though, at first glance, it might seem like a sport which is easy to try and one that is not very demanding, in reality, the effort required is quite big. The jumps and each other movement are made harder by the unstable sand. But do not get discouraged! Beach volley is an optimal method to shape your legs and to work your back muscles. However, we do not recommend it to those who have problems with their knees.

Summer sports – surfing

Those who are braver and love extreme sports can test their courage and sportive abilities by practicing surfing. Its diverse versions are included: board surfing (the floating is allowed by the movement of the waves), windsurfing (surfing with a sail board, powered by the wind) and kite surfing (movement is achieved with the help of the surfboard and a kite, to which the athlete is connected with harnesses.

Summer sports
Summer sports

These activities are not suited for just any person (they require a certain level of physical training) and they cannot be practiced just anywhere. However, if the location is adequate and you feel up to it, you can go ahead and try to get in contact with the sea waves, in a completely different way, but not before you take part to some training courses.

Before you practice any of the above-mentioned sports, we recommend that you consult your family physician / specialist, especially if you have additional health problems. In this way, you will avoid making the conditions you are suffering from worse or you will cause new ones to appear (heart problems are among the most common).

Dried plums, the fruits that can help you lose weight

Dried plums

Dried plumswith each day that passes, more and more weight loss methods appear, most of them in the form of diets. Some of them promise miraculous effects, far away from reality. But how many of these are capable of offering real results?

Dried Plums
Dried Plums

Fortunately, in order to lose a couple of pounds, it is not always necessary to subject yourself to drastic diets. Sometimes, it is sufficient to make a couple of changes to the daily menu. One of these changes regards seasonal fruits, more specifically, dried plums.

A regular diet, without particular restrictions, enriched, for example, with dried plums, can help you lose weight, even more than a weight loss diet. Moreover, plums (fresh, thermally processed or dried) bring a wealth of real benefits to one’s health.

How can plums help you lose weight?

We still maintain the conviction that dried fruits, plums in particular, are not recommended for those who are following a weight loss diet. This is all because of the high caloric intake (approximately 200 calories for 100 grams of dried plums, in comparison to 30-40 calories in the fresh “version”), neglecting the fact that plums, surprisingly, can actually reduce one’s appetite.

Based on the studies performed on obese patient groups, who used to consume a reduced quantity of fiber, scientists came to the conclusion that these fruits (in particular the dried variety) facilitate the weight loss process.

It seems that, in association with weight loss diets, they can help us get rid of “supplements”, in a balanced manner. It is all because of the substances they contain:

  • For example, they are rich in carbohydrates (a primary source of energy) and sorbitol (a natural sweetener, which does not harm the body);
  • They are poor in saturated fats but rich in vegetal fiber (nutrients which increase the satiety sensation and protect the health of the intestine);
  • Represent an excellent source of minerals (copper, potassium, calcium, magnesium, zinc) and of vitamins (A, B group, C, E, and K).

What are the actual benefits of including plums in the diet?

  1. Dried plums have a laxative effect

The laxative effect of plums is perhaps the best known of all, especially if you consume these in the dried variety. This effect is due to the fiber concentration (1, 4 g / 100 g of product) and laxative components (oxyphenisatine).

  1. They have cleansing properties

Plums are also recommended as remedy against water retention. Given this property, they are often used for natural remedies, meant to facilitate drainage and the elimination of excess fluids from the body.

  1. Metabolism stimulation

Because of the high mineral concentration, among which magnesium, zinc and potassium, dried plums are able to normalize the electrolyte balance of the body, with benefit effects for the metabolism.

  1. They are energizing

The rich content in sugars makes them into energizing foods, without the digestive process being hampered. The nutrient concentration from dried plums is superior, this being the reason for which they are recommended to those who need a rapid source of energy.

  1. They have antioxidant properties

Rich in polyphenols (lutein, zeaxanthin), they have the capacity, once they are consumed, to neutralize the action of free radicals, which are responsible for the mechanisms of cell degeneration, specific to the aging process.

  1. Cardiovascular system protection

The antioxidant effect is also reflected in the cholesterol level (“bad” fats), which it reduces. The presence of cholesterol on the walls of the arteries predisposes to cardiovascular pathologies (atherosclerosis).

  1. Favors the absorption of iron

Because of the vitamin C content, plums facilitate the absorption of iron, and, in consequence, they protect the health of the cells and organs. The visible benefits are also noticeable at the level of the hair, skin and nails.

  1. They stimulate the production of red blood cells

The presence of minerals (fluorine, iron, potassium) contributes to the formation of erythrocytes (plasmatic blood cells, with role in tissue oxygenation). Their number has the tendency to decrease in people who suffer from anemia.

  1. They strengthen the immune system

Vitamin C strengthens the mechanisms of the immune system. The consumption of plums will protect you from the attack of pathogen agents, responsible for inflammatory processes and infections, especially during the winter season (respiratory infections).

  1. They protect the eyes and the eyesight

The presence of vitamins from the antioxidant group (A, C, E) helps with the prevention of conditions that can affect the eyes and their proper functioning. This is especially valid for ophthalmologic degenerative conditions.

Despite the numerous benefits, this doesn’t mean you should plan a diet solely based on dried plums, even if you suffer from constipation (3-4 per day are enough). Otherwise, you will come across the adverse effects, due to being overzealous and also because of the laxative substance abundance.

Plums are even less recommended to those who suffer from diabetes mellitus. The proportion of sugar, even if it is coming from a natural source, has a direct influence on glycemic values, which it will increase (hyperglycemia).

As with another food, moderation is required. In order to enjoy the beneficial properties of plums, we recommend that you consume several each day.

This is basically all you need to know about dried plums.

Mistakes that sabotage weight loss diets

Mistakes that sabotage weight loss diets

No matter how active you are, in general, the pounds are the same. You have been following all kinds of diets, but it seems that no one is right for you…

Does that sound like you?

Don’t lose your grip. This does not mean there is something the matter with you. You might not be aware of this but it is more than certain that you are making certain mistakes during your training and during your diets.

We invite you to discover a couple of them:

  1. No plan

weight loss
weight loss

When you wish to lose weight, it is fundamental that you have a plan. It is not enough to visit the gym 3 times per week and to fight with the most difficult workouts. On the other hand, if certain workouts helped other people to lose weight, this does not mean they will work the same for you.

When you concentrate yourself on a certain kind of training, you must analyze what matches your body, depending on your somatic type (ectomorph, mezomorph, and endomorph). Each person is different from others when it comes to the physical body and reacts differently to diets.

  1. Excess effort

A lot of people (perhaps this has happened to you as well) believe that intensive workouts, without a one-day recovery break, can shorten the path
towards the desired objectives (weight loss). And, after a while, they discover that not only they did not manage to lose weight but rather that they have gained some.

The fault lies in the hands of cortisol, also known as the stress hormone, as the body produces it in conditions of stress and mental and physical tiredness. Among others, it is the hormone responsible for losing muscle mass, water retention, general tiredness and gaining weight.

  1. Too much cardio

All cardio-based activities contribute to slimming down the adipose tissue and this why they are important in relation to diets. There are no doubts regarding such matters. However, when the program includes almost exclusively cardio exercises, the muscle mass can be affected and the calories are not consumed afterwards as well, as it happens with anaerobic exercises.

A perfect alternative is represented by HIIT trainings (High-Intensity Interval Training), highly effective in reducing body fat. The method facilitates the rapid combustion of calories, in the shortest amount of time that is possible, the mechanism being still active even hours after the training has ended.

  1. Weights that are too small

A lot of those who are interested in losing weight fall prey to routine, perhaps yourself as well. You go to the gym frequently and you do not avoid weight sessions. However, even since the first day, you continue to work with the same amount of kilos and perform the same number of repetitions. Unfortunately, the results are less than satisfactory.

Losing weight has a lot to do with muscle mass, which you have to build.
Muscles consume calories, including when they are in a state of relaxation. In order for weight training to be effective (to increase muscle mass and lose weight), gradually, it is necessary to increase your load, as well as your number of repetitions.

  1. Incorrectly performed exercises

It is possible not to make mistakes at any of the above-mentioned steps. You train hard during cardio activities, as well as those that are force-related or for developing muscle mass. And, yet, you do not manage to lose even one single gram, and your outer figure does not seem to go through a visible change.

Did you ever stop to wonder if you are performing movements in a correct manner? If you do not train correctly, the muscle groups can go through certain changes and even fail to develop altogether. In order not to take any risks, we recommend consulting a fitness trainer, who can explain movements in detail or to take a peek at your gym colleagues.

  1. Diet mistakes

When you decide to go on a diet, it is not enough to train by the book, if you will forget to respect basic eating rules (nutrient balance, five meals per day, no junk food etc.). It is easy to think that you have burned enough calories at the gym and that, for a time, allows you to disregard the rules.

If you want to lose weight, do not skip meals, causing your body to starve. And do not eat empty calories, such as those coming from carbonated beverages and sweets. Instead, do not forget about proteins, good carbs, healthy fats, vitamins and minerals. Or the road towards the finish will be even more difficult to travel.

Lose weight through healthy physical exercises

Lose weight through healthy physical exercises!

Physical inactivity is not the best choice if you care about health and silhouette. Perhaps you, like many other people, have decided to bring a radical change in your life, because you realized that walking is tiring or because you no longer fit into those clothes that you were wearing some years ago.

But no matter the reasons, you want to improve your lifestyle.

That 180 degrees change can commence once give up sedentariness. The easiest option may be running, a sport that does not require much equipment and can be practiced almost on any surface and almost in any weather conditions.

Lose weight through healthy physical exercises! – What you should know before you start running?

Before you tie your shoes and start on the treadmill or outdoor, you have to know a few things.

  1. Check your compatibility with the sport!

Running is suitable to many people, but is quite demanding, even at a low intensity. First, make sure you do not suffer from heart disease and respiratory incompatible with this sport.

Weight lose - sport
Weight lose – sport

Moreover, the impact with the ground can be traumatic for the joints. Thus, obese and overweight people may progress to sports more “friendly” to the joints, such as swimming or riding a bike.

  1. Choose your right equipment!

The first cause of injury is the wrong shoes. If you’re going to lose weight healthy,  through sports, it’s perhaps the most important investment. The stores have an amazing offer on shoes specifically designed for running.

Pick them by pronation and exercise duration. Shoes also should be compatible with the type of surface you practice on, asphalt or track, to cushion the shocks due to impact with the ground.

  1. Alternate walking with running!

Walking should not be considered an offense to “aspirants”, on the contrary, no matter how motivated, one finds difficulties on running  many kilometers or a few minutes without stopping.

Until you manage to adapt, choose a mixed program that provides alternating running and walking. It’s important to increase during progressively sessionss.

  1. Think of a gradual evolution!

The rule is essential for advanced riders and beginners. By gradually raising effort, the body will suffer positive changes that increase your resistance and strength, without exhausting.

After a mostly sedentary life, after long breaks, it is hard to lose weight healthy through sports. To succeed you have to  gradually increase the distance covered, speed and time, otherwise, you risk to hurt yourself.

  1. Run frequently with short breaks!

With each day of practice, the body gets used to the effort. Regardless of body disposition, do not let much time pass between running sessions or you’ll lose performance achieved.

It is advisable to train immediately after you recover , except for the first session because the recovery sessions may take several days , this can mean three training sessions a week, with one day break between each of them.

  1. Strengthen your all muscle groups!

Running strengthens the leg muscles, but also involves the use of other
muscles too. Dorsal and abs promotes good posture with back straight, improves respiration  and does not create pressure on the diaphragm.

On days you don’t run, devote a few minutes for each primary muscle groups. Find appropriate workouts with exercises easy to execute, using dumbbells or just using your own body weight.

  1. Adopt an optimal diet!

Nutrition is  basic on any athletic activity. It is essential to know the foods compatible with the intensity of the effort, the objectives set for losing weight healthy.

Before you start your usual race, you have to eat, but do not run immediately after a meal. Wait an interval of 2-3 hours or you will discover that conducting the process of digestion is not a very positive experience.

  1. Monitor your results!

If you not increase your daily caloric intake you should notice a gradual weight loss. Sometimes this can be sudden, especially in the first weeks of training, and will stimulate you to go further along the road.

Later, you can go through phases when weight loss is less obvious. But even if the scale needle does not register significant changes, it is possible to lose fat and gain muscles instead.