• Drinking Water May Promote Weight Loss

    Water-Should-I-DrinkIdeally, water can be said to be the crown jewel of any potent dietary strategy. Regardless of what is included in your dietary strategy, be it proteins with few carbs or carbs with no fat, water must take the center stage for your dietary plan to work. Drinks plenty of water should be a mantra you must uphold in your entire weight loss journey.

    The effectiveness of water in promoting weight loss is not all hat, no cattle. There is credible scientific evidence to support the focal role water plays in helping you lose weight. Researchers in Germany have pointed out that water consumption escalates the bodyís ability to burn more calories. Although the findings of this research are preliminary, the German researchers say that their study could have a significant contribution to weight-control programs.

    Eight Glasses a Day

    Eight glasses a day keeps weight gain away should be another mantra in your weight loss kit. Most diets experts recommend that you should take at least 8 glasses of water per day. This recommendation has also been put to task with the concern of its ability to speed up or promote weight loss. Michael Boschamann and coworkers from Franz-Volhard Clinical Research center in Berlin endeavored to track the effectiveness of water effectiveness to weight loss by studying 7 men and 7 women, who were not overweight.

    After imbibing approximately seventeen ounces of H2O, the men and women metabolic rates increased by 30%. For uninitiated, a bodyís metabolism represents the rate a body bursts and burns calories. The escalation of the metabolism was noted to occur within 10 minutes after water consumption and it reached a maximum after 30 to 40 minutes.

    The study also unearthed that the increase in metabolic rate varied in men and women. In men, burning more calories was triggered by the escalated rate of metabolism, whereas, in women, the increased breakdown of carbohydrates triggered the escalated metabolism.

    The Researchers suggested that a person that increases hot water consumption by 1.5 liters a day over the course of one year would benefit from losing approximately five pounds from burning 17,400 calories. The researchers noted that up to 40% of the increased metabolism was as a result of the bodyís attempt to heat the ingested water. The findings of this research were documented in the December issue of The Journal of Clinical Endocrinology and Metabolism.

    Very Small Effect

    The researcher argued that up to 70% of the increased metabolism,  Cannot be credited to the heating of the consumed water,but the exercise. Physiologist Daniel Moser, Ph.D., states to WebMD that is vague to conclude if the above is truly the case.

    Daniel Moser tells WebMD that there is a need for larger studies to confirm the  extremely modest weight loss effect triggered by consumption of water.

    Sharing the same sentiments, Nutritionist Lesli Bonci says that even if the findings study were confirmed, they would have only slight clinical implications. She argues that even though people are looking for ways to increase their metabolism so as to lose weight, the findings offer very small effect.

    Bonci further states that people are usually encouraged to drink plenty of water during a weight loss program because when the water fills their guts, people feel more fuller hence are less likely to overindulge in eating calories ëinfestedí foods.

  • Can Drinking More Water Help You Get In Shape?

    Time-to-drink-waterWater is an essential component of your body. Did you know that your body weight includes between 55 and 75% of water? Most of the foods you eat contain about 70% of water.

    Your body always needs water. You could get sick if the amount of water in your body drops by 10%. You could die if the water in your body drops by 20% or more. It is possible to stay alive for weeks if you do not have access to food, but only a few days without water would be deadly.

    You need water to stay alive – but water will also help you reach your weight loss goals.

    Why Is Water So Important?

    My job is to help you get ripped. If you are on a diet, you need plenty of water to help your liver metabolize your body fat. If you are on a diet rich in carbs, you need plenty of water so that your digestive system can turn carbs into glucose and glycogen.

    Besides, drinking plenty of water will make you feel full and help you cut back on snacks and eat less.

    There are conflicting opinions from the scientific community on the topic of drinking water for weight loss purposes. It is of course best to drink plenty of water while following a healthy diet. You will not get good results if you rely entirely on the water to lose weight.

    If you are into bodybuilding and fitness, keep in mind that your muscles need plenty of water to function properly. Your muscles will be stronger and heal faster if you drink plenty of water.

    Chris Act, an author and nutrition consultant explains that water is stored in muscle tissues. The water contained in your muscles has an anabolic effect. Water helps your muscles achieve a positive nitrogen balance, which makes it easier to build more muscle tissue. Just like any living organisms, your muscles need water for growth.

    How Much Water Do You Need?

    Determining how much water you should drink can be difficult. According to the International Sports Sciences Association (ISSA), you need between 8 and 12 glasses a day.

    According to the ISSA, you also need to drink 16 ounces of a water for each pound of weight you have lost. Keep in mind that your body needs at least 20 minutes to absorb 16 ounces of water.

    According to the International Sports Medicine Institute, you need half an ounce of water for each pound of body weight if you do not live an active lifestyle. This means you need to drink ten glasses of water if you weigh around 160 pounds. If you work out regularly, you need two-thirds of an ounce for each pound. This corresponds to drinking 13 or 14 glasses if you weigh around 160 pounds.

    Always drink before and after working out to get better results.

    Other Benefits Of Drinking Water

    There are many benefits to drinking water. Researchers at Loma Linda University conducted a study in April 2002. The study found that people who drank five glasses of 8 ounces of water a day saw their chances of suffering from a coronary heart disease reduced by half compared to individuals who only drank two glasses a day.

    Other studies on the same topic found that drinking eight glasses of water a day reduces your risks of developing:

    – Colon cancer
    – Urinary stone disease and tract cancer
    – Salivary glands problems
    – Obesity in children and teenagers

    There are additional benefits, including getting rid of headaches since a lot of headaches are due to being dehydrated.

    Drinking plenty of water will keep your muscles and your joints healthy. You will be less likely to get cramps and sprains.
    Your skin will look better if you stay hydrated. You will look better and feel younger with a great-looking skin.
    Water can regulate your body temperature and keep your muscles in good working order.
    If you are dehydrated, your heart will have a hard time with pumping oxygen into your blood. You might feel tired if your blood is too poor in oxygen.

    Don’t Drink Too Much Water

    It is important to drink water but it is possible to drink too much. You could suffer from hyponatremia if you drink more water than you need. The plasma sodium content in your system should not reach anything under 135 milliequivalents/liter.

    Ideally, the sodium concentration in your blood should be somewhere between 136 and 145 milliequivalents/liter. There have been a few cases of people dying from hyponatremia in the past couple of years.

    If you feel sick after drinking water, there is a good chance that you are drinking more than you really need.

  • Burning Calories At The Gym – Are Machines Lying To You?

    girl-doing-fitness-exercise-with-stool-1920x1080You’ve been going pretty hard on the treadmill for almost an hour now. As the sweat pours off of you, you glance downward to see the number you hope to read. Currently, it shows 300 calories have been burned. Is the number on the treadmill accurate? Surprisingly, many experts are now saying that there’s a very good chance it is, in fact, incorrect.

    Burning Calories at the Gym: Finding the Real Numbers
    Most exercise machines are designed so that they will give you the number of calories you have burned during your workout. The important thing to remember is that this number is merely an estimate and cannot be taken as the absolute number of calories that you have expended. In fact, Pete McCall, MS, is an exercise physiologist employed by the American Council on Exercise who has stated that there is most likely a margin of error up to 10% on the displays that you frequently see on exercise machines in gyms and at home.
    See the numbers that are displayed typically on an exercise machine such as stationary bikes, treadmills, elliptical machines, stair climbers, and many others are estimates that a relatively accurate as they are based on a unit known as metabolic equivalents or METs. What is a MET? Basically, a MET is simply the amount of oxygen that your body is using during any activity.
    McCall explains that the value of a MET is that it is 3.5 mL of oxygen per kg of the body per minute. This is the typical amount of oxygen that your body requires to function while sitting at rest. When you are working harder, exercising, or otherwise engaging in physical activity, your body is going to consume more METs.
    The machines that you are using either at the gym or in your home takes the number of METs required to complete an exercise, as well as your body weight if entered, to provide you with an estimate of approximately how many calories you have expended. McCall also stated that these machines are much more accurate if you have to provide your age and weight.
    If you are truly attempting to drop those extra pounds, then you are definitely going to want to find out the true exact number of calories that you have burned off during any workout you have completed.
    McCall stated that while exercise equipment provides a decent estimate of how many calories have been burned, it can never be as accurate as the calorie counts provided by heart rate monitors.
    Thanks to modern technology, heart rate monitors now allow you to input your age and resting heart rate. These monitors then use that base data to give you a much more accurate estimate of calories burned throughout the day as well as during any activities such as working out.
    Burning Calories at the Gym: Getting the Most Out Of Your Workouts
    When you are trying to figure out which machine is going to give you the best calorie burn for your time, donít rely on the calorie estimates provided by the machines. If you are wanting to burn more calories, all you have to do is get a harder workout going. With that said, the best way to figure out which piece of gym equipment is going to help you burn more calories for your time is to simply determine how hard you are able to work on the machine. For example, if you canít sustain a long workout on a recumbent bike, switch to the treadmill instead.
    While calorie counters on gym equipment can give you rough guidelines as to how many calories you are burning, the best way to maximize your weight loss efforts is to find a piece of gym equipment you enjoy using and use it as frequently as possible.

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