••• ⭕️Over 45% body fat: Overweight/obesity. This level of body fat is associated with health risks such as diabetes, stroke, heart problems, etc. ⭕️Over 26% body fat: Mildly/moderately overweight. Some extra fat, no muscle definition visible ⭕️20-25% body fat: Normal level within the average. Slight muscle definition (shoulders and upper arms) is visible. The abdominals are not yet clearly visible. ⭕️17-19% body fat: Fitness. In shape. Great muscle definition is seen in arms and back. Abs begin to appear. ⭕️14-17% body fat: Athletic. Very defined. Very visible muscle definition in arms, chest, legs and back. Abs easily seen. Both the face and jaw have more shape. ⭕️10-13% body fat: Essential body fat. Minimum amount of fat necessary for basic and physiological health. Extremely defined, very vascular. Risks loss of menstrual cycle.
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Getting the recommended amount of either 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week has been linked to preventing stroke and heart disease, along with lowering blood pressure and cholesterol. And hitting the gym more often can increase the chance of getting all swole, and lower your risk of being a weakling. - But a single bout of physical activity (or acute exercise), a recent meta-analysis that appeared in the journal Brain Plasticity found, can offer a large array of positive changes in the brain. Researchers investigated a large amount of recent research that examined what happens to many aspects of brain functioning cognitive, behavioral, neurophysiological, neurochemical when people exercise.
• • • These guys top the list because they are high in vitamins‼️ Spinach, kale, broccoli, and cabbage are all great choices. You should be eating at least 2-4 cups per week. - Aside from the vitamins, dark leafy vegetables are a great source of fiber which your gut loves. Fiber keeps things moving. And a happy gut equals a happy, energized you. That means no bloating and more time feeling great in your body. If you struggle with tummy issues, eat at least one serving of leafy greens per day🍃 . . _ Smartpronutrition.com
• • • There’s a prevailing myth that our bodies work like simple machines. You take x amount of calories out of your diet, you lose y amount of weight immediately. - The reality is that while operating at a caloric deficit is the way to lose weight, that weight does not burn in a linear fashion. Your body weight is not simply the sum of your calories. - Why? Because at any given moment a number of things are contributing to your weight: . ⭕️Water retention: Excess fluids that build up in your body can constitute a ton of weight. As fitness expert Emily Skye points out, water retention typically comes either from a diet that is high in carbs and sodium, or during menstruation for women. So if you’re coming off a carb heavy meal, the increased glycogen stores in your liver and muscles will add to your overall weight. . ⭕️Full stomach/bowels: It’s simple when your bowels are full you weigh more. Food that is still being digested will also add quite a bit to your scale.
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Limit sessions to no more than 20 minutes done 2-3 times per week to prevent overtraining. - Go all-out when performing the intervals, hitting at least 85 percent of your max heart rate. Performing at full capacity without full recovery builds anaerobic capacity, VO2 max, and aerobic power.
Researchers found that endurance exercise altered microRNAs that target and downregulate immune processes, as well as decreasing different microRNAs that target and upregulate mitochondrial content at the protein level. That is, exercise creates microRNA that decreases the number of immune cells that attack the muscle and heals the muscle by increasing aerobic metabolism through mitochondrial biogenesis‼️
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