Who Else Wants a Workout That Reverses Aging?

Who Else Wants a Workout That Reverses Aging?

You probably know that any form of physical activity beats sitting on the couch if you want to look and feel younger. However, some exercises are more effective than others. Researchers from the Mayo Clinic figured out how you can design your workouts to reverse the clock as much as possible in as little time as possible.

The Mayo team tested 3 different exercise programs on men and women under 30 and over 65. After 12 weeks, high intensity interval training (HIIT) proved to be the anti-aging winner, compared to lighter cycling and lifting or strength training alone.

That’s because HIIT made changes at the cellular level, enhancing mitochondrial function. Participants over 65 had a 69% increase in their cells’ ability to take in oxygen and produce energy, while those under 30 had a 49% boost.

While that might sound a little technical, it means slowing down age-related physical decline, including osteoporosis, arthritis, hypertension, heart conditions, and digestive issues.

Learn how to stay young. Follow these guidelines for a workout program that reverses aging.

High Intensity Interval Training to Fight Aging

1. Understand the concept. High intensity interval training means alternating between short periods of intense exercise and gentler activities. In the Mayo study, this involved 4 minutes of fast cycling followed by 3 minutes of easy cycling repeated 4 times.

2. Be consistent. You’ll need to do HIIT regularly to see results. Aim for at least 2 to 3 workouts each week.

3. Proceed gradually. Avoid injuries by giving your body time to adapt. You might start out with just a few minutes of HIIT, and work your way up slowly to 15 or 20 minutes.

4. Rest up. The gentle periods are just as important as the more intense phase. That’s when your body becomes conditioned to return to your normal heart rate quickly.

Strength Training to Fight Aging

1. Build muscle. Strength training may not rival HIIT for cellular changes, but it’s good at slowing down age-related muscle loss. Otherwise, most adults over 30 lose about 5% each decade.

2. Challenge yourself. Heavier weights and lower repetitions will give you faster results. Try picking the biggest dumbbell that you can lift safely 4 to 8 times.

3. Take time off. Work hard at the gym, but rest between sessions so muscles can heal and grow. Take a day of rest or do other activities like biking or running.

Other Anti-Aging Training Tips

1. Steady yourself. Training for balance will protect you from falls and may help prevent some forms of dementia. Take a yoga class or practice standing on one foot while you brew coffee.

2. Stand tall. Good posture helps you to look younger and puts less strain on your spine. It also enhances bodily functions like respiration, circulation, and digestion.

3. Target your whole body. Include lots of full body exercises in your workout. You’ll burn more calories and increase your coordination. Plus, you’ll see more gains in functional fitness that prepares you to handle real-life tasks like vacuuming and yard work.

4. Engage your brain. Your mental health matters too. In addition to exercising your brain with word puzzles, try physical activities that make you think, like waltzing or playing tennis.

5. Be social. Connecting with others is like a fountain of youth. Work out with a buddy or go running with your spouse.

Any work out can help you manage your weight and reduce inflammation, but HIIT does more to maintain healthy cell functions as you grow older. Make high intensity interval training part of your formula for fitness and anti-aging.

Top 5 Protein Myths That Hurt Your Diet

Top 5 Protein Myths That Hurt Your Diet

You know that you need protein to have a healthy diet and body. However, there are some myths about protein that can confuse you and lead you down the wrong path. Not everything you hear about protein is true.

Protein is an essential nutrient for your entire body.

Beware of falling for these protein myths:

1. Myth 1: Protein magically builds muscle. One common myth revolves around eating protein such as peanut butter, meat or other foods and magically getting big or strong muscles.

  •  Unfortunately, simply eating protein isn’t going to make you bulk up overnight. If you don’t exercise, the protein you eat won’t turn into muscle. You have to exercise regularly in addition to eating protein to see results.

2. Myth 2: All protein is the same. Protein gets broken down into amino acids in your body. Does it really matter if it’s coming from a candy bar with nuts or a protein shake,

  • The truth is that the source of the protein does matter.
  • For example, animal and plant sources of protein aren’t identical. The main difference is that many plant sources don’t have all the essential amino acids your body requires. In addition, it’s harder for your body to extract some of the protein from plant sources.

3. Myth 3: You can’t overeat protein. This myth focuses on falsely believing that you can eat as much protein as you want without any consequences.

  • You hear many warnings about eating too many carbohydrates and fats. However, how often do you hear warnings about eating too much protein, On the contrary, many believe you can’t overindulge in protein. This is simply not true, and there are consequences to eating too much protein.
  •  Some of the common issues surrounding too much protein consumption include weight gain. Extra protein can turn into fat that is stored in the body. In addition, overeating protein can cause kidney damage and bad breath.

4. Myth 4: You must eat protein after every workout. You may be tempted to eat protein after workouts because of this myth. The idea behind the myth is that you need protein to rebuild the muscles you’re using.

  • The protein can refuel your body after a long day at the gym. However, if you forget to eat it or simply don’t want to eat it, then it’s not an issue.
  • Research shows that having a large amount of protein right after a workout doesn’t offer any long-term benefits. As long as you’re getting enough protein from your meals and other snacks during the day, you don’t have to rush to eat more protein right after running for a mile.

5. Myth 5: Protein will help you lose weight. Protein can be part of a weight loss plan, but eating it alone won’t be enough to lose weight.

  • For example, if you dramatically increase the amount of protein you eat, but don’t exercise or change other habits, then you may not lose any weight.
  • Protein isn’t a magic pill that will melt pounds away the minute you increase your protein consumption. It’s still important to control your calories, work out, and eat healthier.

Protein is a crucial nutrient, but it’s important to avoid falling for these myths. For your best results, maintain a healthy, balanced diet with many types of nutrients and exercise to stay fit.

EAT! Discover What Happens to Your Brain If You Don’t Eat Enough

EAT! Discover What Happens to Your Brain If You Don’t Eat Enough

You may be worried about eating too much, but are you also concerned about not eating enough, Drastically cutting your calories and going on a fad diet can hurt your body and brain. You may be starving your brain of essential nutrients if you don’t eat enough food.

Your brain needs a healthy diet just like the rest of your body. The cells in your brain need the nourishment that comes from food. Food provides your body with carbohydrates, proteins, and fats. It also offers nutrients such as minerals and vitamins that promote brain health.

Find out how I lost 100 pounds without killing myself!

A healthy diet is important for a strong brain.

Your brain benefits from nutrients such as folic acid, omega-3, and others found in food. Your brain needs these minerals and vitamins to function properly.

Find out what happens in your brain if you don’t eat enough to provide the nutrients it requires:

1. Shrinking of the brain. When your diet lacks enough nutrients because you’re starving or participating in a fad diet, your brain can shrink.

  • * If you don’t get enough B vitamins, your brain can atrophy.
  • * In addition, if you don’t get enough amino acids by eating protein or omega-3s from fats, then it can shrink.

2. Concentration and memory issues. Without the proper amount of nutrients, your brain can’t focus.

  • * You may have difficulty concentrating on simple tasks. Math or tasks that are more complex may become impossible.
  • * You need B vitamins, folic acid, omega-3, vitamin C, vitamin E, niacin, vitamin D, and other nutrients to concentrate effectively. Without them, your brain simply can’t function the way it was designed.

3. Brain damage. If you starve or don’t get enough food for long periods of time, brain damage can be the result. This brain damage may or may not be reversible.

4. Craving food. When you don’t eat enough, you start to crave food. You can’t stop thinking about it or shut off your brain.

  • * Your ability to make healthy food choices decreases. Since your brain thinks you’re starving, you’ll eat anything you find. You won’t be able to avoid temptations or stop eating junk food.
  • * Research shows that you’re more likely to eat carbohydrates and sweets to try to refuel.
  • * The constant cravings for food distract you. They can distract you to the point that you can’t work or study. You may even be in danger as you try to drive or walk since you can’t pay attention to your surroundings.

You may be worried about losing weight, fitting into your old jeans, or looking great in a swimsuit. These things motivate you to reduce your calories and food intake. However, fad diets and desperate attempts to lose weight can leave your brain without the proper nutrients. This is a dangerous and risky practice that can have long-term consequences.

Avoid skipping entire meals for days or weeks at a time. This type of unhealthy practice throws your entire body into starvation mode and hurts your brain, too.

You can avoid overeating without sacrificing important nutrients. You can reduce calories in a healthy way while ensuring you’re getting enough for your height and age. It may take some extra research when considering a diet, but your brain’s health is certainly worth it.

Do You Unconsciously Sabotage Your Success? Perhaps This is Why

Do You Unconsciously Sabotage Your Success? Perhaps This is Why

Do you always seem to fall short of success? You might be unconsciously keeping yourself from reaching your goals, even when you think you really want to achieve them!

Learning about self-sabotage – and your reasons for it – can help you to stop this unconscious cycle so you can go on to create a life you desire.

Reflect on these reasons to determine if they might be keeping you from success:

1. Fear of failure. One of the reasons you may not reach for success is because you’re afraid to fail. Failure is hard to manage, ignore, or handle. It can eat away at your self-esteem and make you doubt your abilities, so it’s not surprising you’ll do anything to avoid it.

2. Low self-esteem. If you lack confidence and suffer from low self-esteem, self-sabotage may feel natural for you.You might think you don’t deserve success, so you unconsciously destroy any chance you have of getting it.

3. Fear of change. Success is often tied to change, such as a new job, better home, or other things. You may be sabotaging your efforts because you don’t want anything to change. You’re used to your current lifestyle and don’t want to modify it. For example, you may claim that you want a mansion or a private jet, but you don’t actually want to pay for these things or be responsible for them. So, you ensure you never have them in the first place.

4. Control issues. You might self-sabotage in order to remain in control. Are you allowing your control issues to prevent you from reaching success, Control and perfectionism are often tied together. If you want everything to be perfect all the time, then you may be losing out on big and important opportunities.

5. Habits. Sometimes your habits can sabotage you without you even realizing it.  For example, if you have a habit of always being late to meetings, then you may miss your chance to impress a client and get a raise. You self-sabotage your own success because of an old habit. Habits such as drinking and doing drugs are also extremely sabotaging.

6. Negativity and criticism. The criticism may come from your own internal negative voice, or it may be coming from outside sources such as your family members or friends. Negativity and criticism can be internalized and cause you to sabotage success. If you constantly hear that you’re not good enough, smart enough, or talented enough, then you begin to believe this. You feel that you don’t deserve to be successful. You may not want to try things that could help you because you don’t think you’re worthy of them. Family, friends, coworkers, bosses, and others may have you believing that you’re useless, dumb, or worthless.

 In addition, research shows that your parents can affect you as an adult. If your parents exhibited self-sabotaging behavior, then you may copy it throughout your life. You grew up seeing this pattern and have a hard time breaking out of it. Their insecurities can carry over to your life.

If you’re sabotaging your own life and future, you can change. It will require effort and time, but it’s possible to reshape your thoughts.

Whenever a thought appears that doesn’t support your efforts to achieve your goals, immediately replace it with a positive thought, instead. You’ll get better and better at both recognizing unsupportive thoughts and changing them the more you practice it.

Soon, you’ll be on your way to success!

QB Life Hack: How to be Less Self-Conscious

QB Life Hack: How to be Less Self-Conscious

It’s no fun to be self-conscious. This one of the reasons that drugs and alcohol are so attractive to some people. These substances decrease self-consciousness. Self-consciousness is the result of wanting to control the image other people have of you. Ask yourself why you even care in the first place.

Caring what others think is a natural, default condition. It’s a leftover from your school days. You’ve grown beyond that environment. It’s time to move on.

Embrace boldness and live your life on your own terms:

  1. No one cares. That can be good news or bad news depending on your perspective. As soon as you catch yourself preoccupied with the thoughts and opinions of others, remind yourself that they’re too worried wondering what you’re thinking about them. Give yourself a break and relax. You’re being judged less than you think.
  • Studies have shown that people pay attention about half as much as you think they do. For example, in one study, college students were asked to wear an embarrassing t-shirt into class and then guess how many of their fellow students noticed the t-shirt. The guesses were approximately two times higher than the actual result.
  1. Failing to act or speak results in more regret than saying or doing something embarrassing. Embarrassing incidents never seem to be as traumatic as predicted. Your ego stings more when you hold back. It becomes harder and harder to forgive yourself each time.
  2. Ask yourself, “So?”. That inner voice will keep you paralyzed if you allow it. Instead, turn the tables and ask “So?”
  • “If I go to the beach, everyone will see my thighs.” “So?”
  • Instead of reacting emotionally, use a little logic and override your initial impulse. What’s the worst that can go wrong?
  1. Avoid comparisons between others and yourself. The truth is that we notice the strengths of others and our own weaknesses. We’re not good at noticing our own strengths. We don’t notice the weaknesses of others easily, because they’re so busy avoiding them.
  • Take note of your strengths and you’ll see just how great you are. Spend your time comparing your weaknesses to someone else’s strengths and you won’t feel good about yourself.
  1. Pretend you’re confident even if you’re not. Confident people act. When you act, and nothing bad happens, you’ll begin to develop real confidence. Keep telling yourself that you’re a confident person.
  • Adopt confident mannerisms and a confident posture. Speak with authority. It takes time to convince your brain that you’re a confident person, so start right away!
  1. Take part in activities that excite you. It’s easier to be bold when doing something that you really want to do. Learn to be bold in the easiest way possible. If you’ve always wanted to visit Rome, but fear international travel, traveling to Rome will be easier to accomplish than attempting something you fear, but have little interest in.
  1. Try a new style on for size. Change up your wardrobe or hairstyle. Expand your view of yourself. Others will view you differently too. This might make it easier to do and say the things that are on your mind. When you view yourself differently, you give yourself permission to act differently.

Self-consciousness is natural, but it’s uncomfortable and potentially limiting. Take a moment and imagine what your life would be like if you were able to stop caring about the opinions of others. This is a battle that everyone must fight in order to be truly free. Ignore your social anxieties and be your true self.

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