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There Are Better Ways To Measure Body Fat Than BMI

by: Stefan Simonovic

Designed by Freepik

Body weight is something all people on the planet are concerned with. Ok, except maybe big beautiful women singles, they feel comfortable in their own skin. Joking aside, when body weight becomes a serious health issue, a lot of people tend to rely on the legendary BMI (Body Mass Index).

However, BMI is not exactly the best way to determine your fat levels. It's good for your overall mass that includes your lean tissue (muscles, bones, tendons, ligament, and organs), but it's not particularly good when it comes to measuring your body fat. Therefore, if you're worried about your health and you want to know your life expectancy, forget about the BMI and check out some of the better methods to measure your body fat.

Measuring Your Waist Circumference

Is the old-fashioned tape measurement really better indicator than BMI? Actually, it is! Measuring your waist circumference is a better way to determine your fat levels simply because this way, you're focusing solely on your abdominal fat, instead of muscles, bones and the rest of your lean tissue. This method can help you figure out if you should contact your doctor regarding some potential heart and cardiovascular diseases. If you're a woman, you're at risk if your waist circumference is 35 inches or more. If you're a man, you should contact your doctor if your waist is over 40 inches wide.

Waist To Hip Ratio

Since we're already talking about the importance of waist circumference and abdominal fat, it would be a shame not to mention the importance of waist to hip ratio. This is a great way to figure out how much excess weight you're carrying. Also, waist to hip ratio can indicate potential problems like high blood pressure, diabetes, and other vicious cardiovascular diseases. What you need to do is take your tape measure and determine your waist circumference. Next, find the widest part of your buttocks and measure the width. Then, divide the perimeter of your waist by your hip measurement.

Men should have 0.95 or lower, and women should have 0.80 or lower. Anything over this limit may cause serious medical issues, so make sure to contact your doctor if your waist to hip ratio is alarming.

The Bod Pod Method

At first, this method may look like something from a science fiction movie, but it's actually one of the best ways to determine your fat levels. Experts say that it's very similar to underwater weighing, except in this case you don't have to get wet. All you have to do is sit in an egg-like chair that uses air displacement to measure your overall weight, body fat, and lean mass. To be fair, this method is a bit expensive, but you can't put a price tag on your health.


Dual-energy X-ray absorptiometry or DEXA scan is mostly used for determining bone density. However, this amazing instrument is also pretty useful when it comes to calculating the muscle and fat mass. The best thing about DEXA scan is that it can determine how much visceral fat you have, and we all know how bad this type of fat can be. This dangerous "inner" fat that is located in your abdominal area can cause serious and potentially fatal diseases.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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Malate Catholic Church Run 2 Restore

Every stone that built the Malate Catholic Church (aka Our Lady of Remedies Parish) tells stories of over 400 years in the history of our country, aged to perfection and functionality by servant-priests and lay people who were dedicated to ensure history and religion are preserved over time. The Church has, indeed, withstood the test of time – warzones and earthquakes, you name it. More recently, fragments fell from the Remedios side of the structure, prompting serious consideration and planning for its master restoration, as never been done before.

No small feat hence the Church officials have launched Vision 20/20 March of the Thousands last year as a call for its community to support and contribute to the preservation of this church as national heritage. One of the more significant fund-raising events lined up will be the ground-breaking Run2Restore Fun Run, slated for April 15, 2018.

Malate Catholic Church's Run 2 Restore
15 April 2018 Sunday, 4:00 AM
Baywalk, Roxas Blvd., Manila
Vision 20/20 March of the Thousands Campaign

Run2Restore hopes to attract parishioners and the faithful in general to spend their April 15, 2018, Sunday by joining in the 5K, 3K and 1.5K PetRun. Assembly will be at the BayWalk Area (fronting Raja Sulayman Park), Roxas Boulevard Southbound.

Assembly and Gun-Time:
  • 5K - 4:00 AM / TBA
  • 3K - 4:00 AM / TBA
  • 1.5K (Pet Run) - 4:00 AM / TBA
Distance Category and Registration Fees*:
  • 1.5K (Pet Run) - Php 500.00
  • 3K - Php 500.00
  • 5K - Php 600.00
*Students will be given Php 100.00 discount upon registration;
*10+1 Group registration deal is available (one-time payment; all registrants must be of same category)
Registration Sites and Schedule:
*Deposit or fund transfer your registration fees to bank account of: Roman Catholic Archbishop of Manila | Current Account Number: 0171-0269-62
**Open every Sunday, from 9:00 AM to 5:00 PM.

Each registration entitles the participant to a quality dryfit singlet, a race bib, a lootbag of sponsor goodies and a special contribution to this worthy cause. Seasoned runners can also test their mettle and compete for a podium finish (top 3 winners per distance-category) that can win for them exciting prizes!

This renovation project is our legacy to the next generations of parishioners. We want to look back with pride and thanksgiving to be given the opportunity to Run2Restore this wonderful historical and cultural heritage.

Event Jersey/Singlet Design

Race Bib

For more information please visit or contact:
Email: *
Telephone Numbers: 523-2593 * 400-5876 - 77

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How To Choose Your First Home Treadmill?

by: Stefan Simonovic

Designed by Freepik

Regular exercise is extremely important in this day and age. It helps you to remain healthy and stay in shape. Also, it helps you to dominate your local dating scene. Trust us, most people out there appreciate when someone's in a good physical shape. Even BBW singles like to see a fit and good-looking individual. As you probably already know, running is one of the most efficient ways to improve your physique. However, jogging outside can be a bit tricky, especially during a hot summer or a cold winter. This is exactly why most people fancy running on treadmills inside their own home.

If you too prefer this over an outdoor jog, you should definitely check out these tips that will help you choose your first home treadmill.

Belt Size Is Crucial

Depending on your needs and goals, you need to pick the perfect belt size. We understand that these treadmills can occupy a lot of free space in your apartment/house, but trust us, you don't want to buy a treadmill with a short and narrow track. Universal standards for track length are 55″ for walking and 60″ for running. When it comes to width, 22 inches are perfect for runners, and 20 inches will do the trick for walkers.

Pay Attention To The Motor And “Continuous Horsepower”

Most users think that the motor is not a factor you need to consider when buying a house treadmill, but they're horribly wrong. Also, a lot of them believe that "peak" horsepower is crucial when it comes to the overall performance, but that's not true. Don't be fooled by that particular parameter. Instead, pay attention to the continuous duty horsepower. This factor is the most important one regarding the motor and you should always buy a treadmill with at least 2.0 continuous duty HP. Bear in mind that "continuous duty HP" represents the power motor provides under regular everyday use, which is definitely more important than "peak" horsepower.

Price To Quality Ratio

You should know, right off the bat, that you won't find a good treadmill under 400 dollars. Now, don't get us wrong, we're not saying that expensive treadmills are automatically better. However, running tracks bellow 400 bucks don't last very long. If you want something durable and reliable, you'll have to spend between 800 and 2000 dollars. Trust us, it will pay off in the long run.

Pick A Treadmill With The Right Track Speed

If you're interested in improving your form and endurance, you should definitely buy a treadmill with a track speed of at least 10 miles per hour. Most house tracks come with 12 mph speed, which is more than sufficient for an amateur runner.

Don't Buy Without Trying It First

Of course, buying such an expensive and rather sensitive piece of sporting equipment is very risky. This is exactly why you need to test the treadmill before buying it. Remember, you'll be using it for a very long time (hopefully), so you need to know how it works and what it feels like. Don't let the seller rush you. Take your time, test it, and then make a decision.

About the author:
Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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Triathlon Training Tips

by: Stefan Simonovic

[Source: Pixabay]

Sport and physical activity are the two extremely important aspects of life, especially if you want to stay healthy and in good shape. Kids, young and middle-aged people, disabled singles, and even old married couples should engage in some sort of physical activity. Of course, within boundaries of their abilities. Today, we're going to introduce you to one of the physically most demanding sports out there - triathlon. Besides being rather difficult, this sport is also perfect for shaping your body and building up your overall strength and endurance. Therefore, without further ado, here are some of the best triathlon training tips you have to check out.

Use Proper Equipment

Bear in mind that in order to finish the triathlon race, you need to go through the swimming, cycling, and running race. It means you'll have to change into something dry once you get out of the water. This can be rather complicated, since changing your clothes when you're wet is anything but easy, especially when you have to be quick about it. So, instead of buying three separate outfits (swimming, cycling, and running suits), you should definitely buy a 3 in 1 tri suit. This way, you'll be able to transition from one stage to another without losing your precious time.

Test The Water

This is more than just a phrase. Participating in triathlons means that you'll have to swim in seas and oceans. Trust us, these bodies of water can be very unpredictable. So, in order to prevent potential injuries and unpleasant situations, you should always test the temperature and current. This is the best way to minimize the risk.

Master The Transition From Biking To Running

It may not sound like a big deal, but trust us, going from intense cycling to running is a rather complicated and tricky transition. First of all, when you're biking, you're in a seated position. Moving from that form to a completely upright position is very hard, especially since you have to start running the moment you finish your cycling race. Remember, you're going form a non-weight-bearing to a weight-bearing position, so your legs will feel rather heavy. In order to be able to overcome this transition, you have to practice running immediately after you get off your bike. You don't have to run very far, but it's important to practice running right after you finish the cycling part.

Stay Calm In The Water

As you probably already know, the start of a triathlon can be rather chaotic. Hundreds of contestants jump into the water and start swimming as fast as they can towards the shore. Finding yourself in the middle of this race can be a bit overwhelming, especially if you start to panic. The most important thing is to stay completely calm and composed. Focus on your technique and feel free to distance yourself from the main group. You'll be able to perform better once you separate yourself.

Drink Enough Water

One of the most important things you have to do is stay hydrated during the race. Some contestants think that they don't have to drink water just because they were just in the ocean, but that's a huge mistake. If you want to cross the finish line, you have to stay hydrated during the entire race. Water will prevent cramps and it will help you recover.

About the author:
Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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Is There An Optimal Time of Day For Exercise?

by: Stefan Simonovic

Designed by Freepik

This is, without a doubt, one of those eternal questions that are still baffling the minds of most people. Literally both BBW singles and extremely fit individuals still can't quite figure out when the right time for exercise is. For many years, most scientist and experts were convinced that early in the morning is the best time for a workout, but after numerous studies all around the world, it was clear that evening exercise also benefits the body. So, is there an optimal time of the day for a workout session? Stick around and find out when during the day you should hit the gym.

The Difference Between Morning And Evening Workouts

A lot of people have tight schedules during the day, so the best time for them to work out is definitely in the morning. Early exercise pumps them up and leaves them energized during the entire day. Their body produces enough endorphins, serotonin, and dopamine to get them through the day. However, some men and women simply can't get out of bed so early in the morning. Fortunately for them, evening exercises also have a number of benefits. For example, your strength and flexibility levels are highest in the late afternoon and during the evening. Also, your endurance is better in the later stages of the day which allows you to perform better and longer.

Your Circadian Rhythm Determines Whether You Should Work Out In The Morning Or During The Night

What is circadian rhythm and why is it so important? Well, even though its name sounds rather complicated and intimidating, circadian rhythm is basically your own body clock. It's influenced by the 24-hour pattern of our planet's rotation. This rhythm actually affects your body temperature, hormone levels, blood pressure and heart rate. As you already know, these functions are incredibly important for your overall workout performance. These "body clocks" are completely individual and they basically determine whether you're a morning person or a night owl when it comes to training. If you want to achieve great results, you should definitely listen to your circadian rhythm.

The Benefits Of Morning Workouts

Most people these days work from 9 to 5, and they have a hard time waking up for work. However, morning workouts can provide you with a certain consistency and discipline that will help you with your other daily responsibilities. Morning exercise creates healthy habits and it prepares you for the rest of the day. Early in the morning is sometimes the best time for your training simply because you might not have time for it later in the day. Also, exercising at 7 am won't disrupt your sleep in the evening.

The Benefits Of Evening Workouts

Even though a lot of folks believe that evening exercises are not particularly good for your well-being, these late workout sessions can actually be rather beneficial. If you choose to work out later in the day, you'll be more prepared, focused, and fully fueled. Also, your body temperature and endurance levels are much higher then, so you'll be able to use that to work harder. Scientists claim that evening workouts are great for relieving stress.


As you can see, there is no optimal time of the day for the perfect exercise. It's highly individual and you have to listen to your body clock in order to determine your own personal workout schedule.

About the author:
Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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How to Make Peace with your Appetite

by: Stefan Simonovic

Having a self-control with food is certainly something that seems unachievable for many people out there. And while the reasons for not being able to control our appetite may have a stress-caused background, the problem can be as simple as eating too fast because we believe we don’t have enough time to enjoy our meals. This often leads to overeating since we cannot properly estimate when we’re full exactly. And how could we know it, with all that opposed signals our confused body is sending us?

Either way, it doesn’t matter if you just want to curb your cravings so that you can stick to your diet and look amazing for your dating profile and easily meet people online or you just want to be able to control your appetite because you’re on the strict nutrition plan - just read the following paragraphs for some tips that can help you finally make peace with it while setting up some realistic diet expectations.


Eating should be a ritual

There are more and more people who are eating while watching television, holding smartphones in their hands browsing Instagram, or reading magazines or books. These are all considered major distractions that don’t allow us to concentrate on food so we continue to eat even after we’re actually full.

This usually happens because we’re stressed-out and feel like we don’t have enough time to complete all our daily activities. Moreover, we treat the fulfillment of our basic physiological needs as the necessary evil, the must-do things that keep us apart from our jobs and housework; We spend 5 minutes under the shower, and then we spend next 3 minutes for eating our breakfast, just to mention a few. And it shouldn’t be like that because chewing food properly all the while savoring the taste and being completely relaxed allows us to focus solely on satiety signals that our brains receive from the body.

This way, we are treating our digestive system the way we should and more importantly - we are able to know exactly when to stop eating. And if you start applying this to your everyday life you’ll see that you actually need less than you’ve thought.

Think about what you want from food

Are you eating to live or you’re living to eat? Do you really believe that being on a restrictive diet for the rest of your life is a viable option for you? These are just a few of the questions you can ask yourself. Honesty, on the other hand, is one of the key elements for evaluating your relationship with food. If you’re a proven hedonist who simply enjoys the taste of food then you should definitely allow yourself some ingredients or dishes that are otherwise considered forbidden.

This is a nifty psychological trick that can help you eat less because you will know that you haven’t deprived yourself of certain foods. On the other hand, if you continue to bounce from strict diet to eating five doughnuts whenever you got a chance or whenever come up with an excuse to do so, the chances are you will feel unhappy. Moreover, you can easily end up in the never-ending circle of frustration that will do harm to your body as well.

Think about how you feel about your life in general

Believe it or not, an increased appetite and stress-eating can be caused by all sorts of dissatisfactions with life. This is why it’s absolutely advisable to take some time to contemplate about it. The most crucial thing is, to be honest with yourself and admit if you’re not really happy with your current job, relationship, marriage etc. There are also some things you might be missing without even being aware of it, such as having a hobby, a certain physical activity, a time for meditation and so on.

The moment you start introducing any of these to your life, you will notice the decrease in appetite. People are often eating so that they can fill in some sort of a void in their lives. And while this can have some short-term satisfaction effects, it’s certainly better to enrich your daily routine with some new pleasant activities that you find fulfilling since these can make it meaningful and happy. Consequently, you won’t have to reach out for food every time you’re feeling blue for no apparent reason.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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RUNRIO Honors Winners of 2017 Trilogy Race Series


Manila, Philippines - February 7, 2018 - RUNRIO Events, Inc., the country’s premier organizer of running events, recently held the RUNRIO Trilogy Awards at the Grand Ballroom of the Okada Manila in Pasay City.

The main highlight of the event is the RUNRIO Trilogy Awards. This is intended to recognize last year’s runners who completed the 2017 RUNRIO Trilogy Series where they completed the three-leg race series namely, 21k, 32k, and 42k that happened last June 25, August 31 and October 1, respectively. The awards will not only recognize the participants but will also honor the fastest and the oldest finishers. All awardees will receive a limited edition medal hanger.

“The RUNRIO Trilogy Awards is our way of showing our appreciation to all those who participated and gave everything they’ve got fueled by their #HeartToFinish strong,” said Andrew Neri, RUNRIO Events, Inc. Managing Partner.

Moreover, the evening will also be an opportunity for RUNRIO to present YesPinoy Foundation with a PhP500,000.00 donation. Founded in 2009, the foundation in partnership with Taclob, produces emergency bags made by survivors of Typhoon Yolanda. The aim is to provide hooded cloak backpacks with emergency kits and learner’s materials to young people in vulnerable public schools particularly those in areas affected by Typhoons.

Aside from the Trilogy Awards, RUNRIO also announced the scheduled of races for 2018 as the RUNRIO Trilogy Race Series expands its presence in Cebu. This year, the first leg of the race series will be held on March 4 in Cebu and on March 18 in Manila. The second leg will be in Cebu this time on May 6 and again in Manila on June 3. The last leg will be on August 19 and again on September 23 in Cebu and Manila, respectively.

Running enthusiasts can also look forward to more exciting running activities in store for everyone. First is the 5k Family Run. For this race, teams must consist of two adults and two kids. Each kid must be 15 years or below to qualify. The 5k Barkada Run, on the other hand, is open to four adults each of whom must be 16 years of age or older. There is also the 10k Buddy Run which, is also for participants 16 years old and above.

As an added incentive for runners, participants who register in groups are entitled to a substantial discount on the registration fees.

“This year promises to be exciting for us and for all those who want to join our runs,” said Coach Rio Dela Cruz, RUNRIO President and CEO. “Running enthusiasts can look forward to the 2018 RUNRIO Trilogy not only as an avenue to push their limits but also to spend quality time with friends and family.”

The RUNRIO Trilogy was made possible by its other partners, namely, Gatorade, Maynilad, Garmin, SM Mall of Asia, Nyxsys, Inside Manila, Fitbar, KitKat, Efes, Nizoral, Salonpas, and Milcu Deodorant Powder.

For more information on the registration fees and the online registration schedule, visit

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4 Major Threats To Weight Loss And How To Beat Them

by: Stefan Simonovic

Losing weight is one of those things that can make a perfectly happy person miserable. From mood swings because you’re hungry, to hating yourself for wearing a size 8 even though that dress looks stunning on you, to feeling weak, lacking in energy, and being sick of BBW dating, attempting to lose weight, especially when it’s not going so well, sucks. That’s why we’d like to discuss some of the things that may be sabotaging you in the hopes of turning weight loss into a fruitful endeavor.

Source: Flickr

#1: Desk Job

Sitting behind a computer all day is a major threat to weight loss and maintaining healthy posture. It leads to spinal problems, extra pounds that don’t seem to come off no matter what you do, slower digestion, and headaches, just to name a few. If you’re trying to lose weight but are stuck at your desk all day, make sure to get up every 20 minutes and move around a little bit. Being in the same sedentary position for longer is very bad for your health, and no matter how hard we are bombarded with information about it all the time, it doesn’t seem to sink in until you’re faced with a health problem. Take 10 to 15 minutes from your lunch break to do office stretches, and try to spend the rest of it taking walks around the block any chance you get.

#2: Your Routine

When you find yourself facing a health or weight concern, you don't need to look for the cause further than your routine. If you get up in the morning up to an hour before you need to leave the house, take the car to work or school, sit on the bus if you don’t drive, sit at work for at least 7 hours a day, come back home, turn on Netflix, and lie down on the couch for a relaxing evening with your favorite TV show and some comfort food, your routine needs to change ASAP. Not only is it sabotaging any diet you may be on, but it’s seriously jeopardizing your health. Introduce morning and evening stretching at least 4 times a day, and if you could do it every day, you wouldn't believe the results you'd notice in only a couple of weeks.

#3: Medical Condition

Lots of girls out there are struggling to lose the weight that just keeps on piling up for no apparent reason without talking to a doctor first. There may be a medical reason why your weight loss efforts are in vain, such as a hormonal imbalance or problems with your thyroid gland. Grab your health card, and go see your doctor, especially if you haven’t had any blood work done in a while. Talk to an endocrinologist if you have a family history of thyroid problems, and consult a nutritionist while you’re at it to make sure you’re feeding your body the right nutrients.

#4: Exercising To Lose Weight

If your only goal when exercising is to lose weight, chances are you won’t succeed in the long run. Exercise is supposed to be fun. You can even turn it into a social gathering by going on a trekking trip with your girlfriends or a cycling tour through the downtown core. Take long walks in the evening with your partner and bond by talking about what’s been going on with you lately. In all these examples, exercise is secondary, it comes as a result of another activity, making it far more enjoyable and likely to 'survive' in your routine than merely forcing yourself to go to the gym just because you're trying to shed pounds.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Fat-Burning Habits: the Simplest Approach to Getting Lean

by: Stefan Simonovic

Getting lean is probably one of the most common New Year resolutions but also something that we’re all secretly wishing for, regardless of the time of the year. There are, however, some of the obstacles that seem unavoidable because we’re usually obsessed with details, calorie counts, and meal plans so we miss the bigger picture.

And while in reality only a minority of people truly enjoy planning and documenting their dieting and exercising efforts along the way, the rest of us is bound to find simpler ways to build these healthy habits. Anyways, if you’re really hoping to achieve your plan of getting lean, no matter if it’s so that you can impress your Western match or simply feel better about yourself, we suggest you take a look at some of the tips below that can help you build effective fat-burning habits easier than you expected.

Source: Wikimedia

Eat until you’re satisfied but not full

Everything-in-moderation rule is absolutely applicable here. Therefore, it’s recommendable to eat until you’re approximately 80% satiated and not completely full. On the other hand, the metabolic processes can be reduced to a simple math that goes like this: if you eat more, you’re gonna need to spend more time in the gym to get rid of those extra calories. So, if you manage to keep your cravings under control you’re going to spend less time sweating on the treadmill.

Include a certain amount of protein in every meal

The role of the protein intake in getting lean is crucial, for more than just one reason. First, there is this thermic metabolic process in the organism that occurs every time we eat proteins because our body actually spends calories to burn them, which doesn’t happen when we eat carbs. The amount of protein that we should eat throughout the day is equal to the number of the pound we weigh, only expressed in grams, i.e. if you weigh 180 pounds, you should eat 180 grams of proteins per day.

Include a fruit or vegetable in every meal

There are numerous studies that emphasize the importance of a daily fruit and vegetable intake and we guess that everyone is familiar with it. Still, people are often forgetting to incorporate this simple rule in their nutrition schedule and thus are losing a lot of benefits that go with it. First, veggies and fruits are rich in fibers and good carbs that are slowly digested in the body and you can basically eat as much of them as you want since there is little or no danger of overeating.

Get between 80% to 90% of your calories from unprocessed foods

Whole grains, fruits, vegetables, fresh meat, low-fat milk, yogurt and other dairy products, eggs, as well as appropriate vegan and vegetarian substitutes that don’t come in packages and wrappers (except for liquid products, of course!) have to find their place in your everyday nutrition. Being lazy about cooking shouldn’t stop you from developing this important fat-burning habit as there are literally thousands of quick and easy recipes that even a child can prepare without breaking a sweat.

Get between 10% to 20% of your calories from your favorite foods

Because there’s no need to feel deprived and frustrated about not being able to consume your fave foods from time to time! Don’t make the habit out of it though and be careful about the size of your portions because people are more likely to eat more of carb-rich and junk food. The fun fact about getting rid of a sugar addiction is that you won’t even need it after a while, and you will probably limit yourself only to consuming it on some special occasions. Finally, don’t keep the processed food in your pantry/refrigerator because it can be pretty tempting.

Eat Mindfully

Turn off the TV. Don’t look at your Instagram feed while eating. Don’t read a magazine or a book. Just enjoy your meal and make a pleasant ritual out of it. We’re all living fast lives that make us forget about little things we enjoyed in the past. Take deep breaths, chew slowly and savor every little bite you take. Establishing this habit is more important for your fat-burning agenda than you think.

Always Eat at the same time of Day

Because this way the body will know when to expect to get food and won’t make reserves in case it lacks energy. Keep in mind that not feeling full but energized should be your ultimate goal, which will consequently lead you to fat-burning. This understands having 3 main meals per day at least, approximately at the same time, but you can also include 2 healthy snacks, especially if you’re working out on a regular basis.

Start your day with a glass of water and drink at least 2 liters of water on a daily basis

Chronic dehydration is one of the main causes of energy drops during the day, but frequent water intakes can also improve our fat-burning efforts. And drinking a glass of water in the morning is the great way to start building this important habit. It can also be a great reminder to avoid sugary drinks and alcohol because these are rich in empty calories that don’t have any purpose except for building fats.

Include fast 30-minute walks in your daily routine

This might seem insignificant at first but we believe it’s a great first step towards establishing a fat-burning routine. Sure, jogging, treadmill, and other similar activities might be more beneficial when it comes to fat reduction but we believe that small steps are always the best for building healthy habits for the future. On the other hand, a jogging can feel repulsive at first, especially if we are prone to a sedentary lifestyle, yet a quick 30-minutes walk is something that everyone can include in their day.

Don’t run away from weightlifting training

It is completely wrong to assume that weightlifting training is no good in case we just want to lose fat. Moreover, it is proved to have even better effects than a classic-all cardio training. You should start with 3 training per week and slowly increase the number as the time goes by.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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