By their name, adjustable dumbbells are units that allow you to easily adjust the weights. To change the weights, all you need to do is remove the collar swivel and slide in the new weights.

Benefits of adjustable dumbbells

In addition to ease of adjustment, these units come with many other benefits including:

The range of exercises: With these units, you can perform a wide range of exercises without necessarily having to change your exercise machines. Courtesy of the dumbbells, you can switch from doing tricep kickbacks to bicep curls. All you need to do is modify your body position. You can gain your weight or maintain it.

Price: If you’ve looked around, you must have realized that buying high-quality exercise equipment will cost you thousands of dollars. And this team will be focused on a minimum number of muscle groups. Adjustable dumbbells will set you back $200-$300 depending on the weight you are interested in. As mentioned above, the units allow you to exercise almost all muscle groups simply by changing the position of your body.

Space: Only a few of us live in large apartments. With these dumbbells, you don’t have to worry about where to put them, since you only need a small space. You can put them in the kitchen, closet and any other places. It is up to you to make your decision.

Increased weight: Since you can easily adjust the weights, you can add them as you get stronger. This allows you to grow your muscles to the maximum. Also, since the units are unstable, you need more muscles and concentration to hold them. This has been shown to contribute to muscle growth.

Factors to consider when buying the best adjustable dumbbells

In order for you to buy the best adjustable dumbbells you need to consider some factors that include:

Ease of weight change: Since you have to change your weight to exercise, you should opt for a unit that allows you to easily change your weight. To make your job easier after working out, the unit you buy should allow you to easily remove the weights and store them.

The quality of the set: Even if the units are affordable, the last thing you want is to replace them after a few months. To avoid this, you should take your time to research the quality of the dishes and the bar. As a general rule, buy the highest quality games you can afford.

Pesos: Different companies include various types of weights in their units. The last thing you want is to buy a set that doesn’t give you the weights you need. To get the most out of your purchase, make sure the set you buy has the lightest and heaviest weights you need for training.

conclusion

This is what you need to know about adjustable dumbbells. When buying the game, make sure you buy the highest quality. This requires that you buy from a reputable store.

First of all, let’s touch on the facts about hemorrhoids. You have veins supplied by arteries all over your body. Frequent exercise helps the transmission of oxygen and nutrients to all these veins. You usually get your circulation pumping every time you work out! By exercising, you make the parts around your butt healthier and stronger. This must be good for the batteries, right?

So if exercise is great for hemorrhoids, should we always do as much of any type of exercise as possible? No, this is not necessarily true. In my experience (and keep in mind that this may be quite different for you) it’s best to focus on exercises that don’t require you to push yourself too hard. This simply means that exercise such as swimming, biking, or possibly even just jogging are great for preventing hemorrhoids from enlarging.

Does that suggest there are no weights in the gym? I’m just relating my own experience here, but it doesn’t automatically mean there’s no weight lifting. After an evaluation by my doctor (prior to a colonoscopy) I was told that my piles were somewhat prominent. He asked me about my diet and lifestyle and I told him that I live a healthy life in general (with a reasonable diet) and that I really like lifting weights. This final part raised some eyebrows. I was urged to stop lifting heavy weights immediately as it may make the hemorrhoids even worse.

This was a dilemma. I really like weightlifting. And as I mentioned, the extra blood circulation comes with a number of benefits. So I thought I’d seek the help and advice of a trainer at my nearest gym. After discussing the problem with him, we realized that we needed to get rid of the exercise routines that were putting the most stress on my body. Namely: squat presses and some other leg exercises. (Take note: a deadlift press is one of the main weight training leg exercises where you bring the barbell to your shoulders and literally squat down.)

But if we ditch weight-based lower body exercises, what do we replace it with? (I like a full body workout routine.) The best solution for me personally: Kettlebells. Kettlebell exercises still give me a workout on my thighs and legs, but considering it’s a somewhat more resistance-dependent workout, it doesn’t add to the pressure that exacerbates hemorrhoids. Better yet, they offer a great mix of aerobics, power, and flexibility. All good for hemorrhoids!

Revisiting the doctor

I met the doctor again. And I’m glad I did since he found the new exercises really helped. Of the piles he had noticed earlier, one had shrunk considerably. The others were much smaller!

Essential guidance on training and hemorrhoids.

Just about the most important thing to keep in mind is that even if you don’t feel like it, you should still try to stay active. I’m not saying you should go to the gym seven days a week or run marathons. However, you should make an effort to walk, run, bike, or do something else simply because it will help you.

Also, you probably don’t want to listen to this advice, but you should still try to take walks, even during a hemorrhoid episode. Even though sitting still might seem like the smart thing to do. Usually it is not. Getting that traffic working will help you get over it faster!

Maybe you’ve been struggling to lose the extra pounds you’ve packed on over the holidays. Or maybe successful weight loss has eluded you for years. However, don’t lose hope. He may be doing things the wrong way.

After all, there are plenty of fad diets and myths out there, and some of them sound downright sensible. If you follow the hype, you will jump from crazy diet plans to weight loss supplements and vice versa, all without any real results to show for your effort.

Honestly, it can be hard to separate fact from fiction in the world of dieting. In this article, we are going to take some of the mystery out of diet and weight loss. We’ll discuss some of the most prevalent dietary myths circulating and give you some solid facts to blow those fallacies out of the water.

Myth #1: You should eat “fat burning” foods like celery, cabbage soup, and grapefruit.
The Facts: This myth has led to all sorts of crazy diet plans, including the “Master Cleanse,” the Cabbage Soup Diet, and the Grapefruit Diet. People have gone all out, eating little more than cabbage or grapefruit soup (supplemented with a few leftover lean protein). Ultimately, the results are inconsistent and never permanent.

The verdict: There is no such thing as a “fat burning” food. Certain foods will temporarily boost your metabolism (including celery and grapefruit); however, they do not cause weight loss on their own.

Myth #2: Eliminate starches because they are fattening.
The facts: Most starches are low in fat and calories. Bread, potatoes, rice, pasta, cereals, and beans are low-calorie, low-fat foods. Sure, if you spread your potatoes with cream cheese and your bread with butter or mayonnaise, then of course they get fat. However, natural and whole grain starches are an important part of a healthy diet. They provide the fuel your body needs for energy, so eliminating them is a bad idea.

The verdict: A few servings of starchy foods are an important part of your diet, even when you’re trying to lose weight. Just stick to whole grains, potatoes, and beans, and avoid adding fatty dressings or spreads.

Myth #3: High-protein, low-carb diets are a good way to lose weight.
The facts: Stay away from any diet plan that suggests cutting out key elements of the diet. When you eat less than 130 grams of carbohydrates a day, your blood accumulates high levels of ketones. This leads to high levels of uric acid, which can ultimately lead to gout and kidney stones.

Also, when you cut out carbs, most of your daily calories end up coming from high-protein foods. Since these diet plans give you kidney free to eat red meat, cheese, and other high-fat proteins, you may end up eating too much fat and cholesterol, which can increase your risk of heart disease.

The verdict: A high-protein, low-carb diet can lead to temporary weight loss; however, it is just that: temporary. Plan your diet around a healthy balance of foods, including plenty of whole grains, fruits, and vegetables.

Myth #4: Over-the-counter weight loss supplements are a safe and effective way to lose weight.
The facts: Since dietary supplements are not technically “medicine,” they are not held to the rigorous standards that other drugs face. We assume that because it’s on the shelf at our trusted local pharmacy, it must be safe to use. Unfortunately, many diet pills reach the market without ever being tested or approved by the FDA. Occasionally, if a product is seriously defective or dangerous, the FDA will issue a warning; however, for the most part, the industry is unregulated.

When you read “unregulated,” that also means there is no proof that these supplements are effective. A big sales pitch and persuasive before-and-after photos may be hiding nothing more than an expensive placebo.

The Verdict: Just because you find it at your local pharmacy doesn’t mean it’s safe or effective. There is simply no pill or powder that can replace a healthy diet and exercise program. A supplement could speed up the process; but almost every diet pill out there has some kind of nasty side effects.

Myth #5: Fad diets are a good way to kick-start my weight loss goals.
The Facts: While you may be aware of the long-term ineffectiveness of fad diets, you may be tempted to start your diet with a “grapefruit cleanse” or “cabbage soup fast.” After all, these diets usually promise quick and impressive results. And the fact is that many of them can help you lose five or ten pounds in a week.

However, such rapid weight loss can be dangerous and may increase the risk of gallstones. Also, eating less than 800 calories a day can cause heart rhythm abnormalities, which can be fatal in some cases.

The verdict: Fad diets, even short-term ones, simply don’t provide the nutrition your body needs to sustain itself. Depriving your body of fuel and nutrients will ultimately end up doing more harm than good.

Myth #6: Low-fat or fat-free foods are a great way to eat what I want and still lose weight.
The facts: Low-fat or fat-free foods may be low in fat, but they are usually high in calories. When fat is removed from a product, something else must be added to maintain the same flavor and consistency. Often a low-fat product is loaded with sugar, flour, or starchy thickeners, and these ingredients pack on calories.

The verdict: A low-fat product is not an excuse to go crazy, and it certainly won’t help you lose weight. Read product labels for calorie information and stick to small portions.

Myth #7: Skipping meals is a quick and easy way to lose weight.
The Facts: Interestingly, studies have shown that people who skip meals, particularly breakfast, tend to be heavier overall. The reason: When you skip a meal, you’re hungry for the next one and end up eating more than you should or otherwise. So instead of slimming down, your waistline just expands.

The verdict: don’t skip meals. In fact, four or five small, healthy meals a day can be better than three regular meals. Eating regularly helps you control your appetite and avoid unhealthy snacks.

Myth #8: You don’t need to diet if you exercise a lot.
The facts: You’ll only lose weight when you’re burning off enough of what you’ve consumed. You can exercise for an hour a day, but if you fill your gut three times a day with high-fat, high-calorie foods, don’t expect to see any progress.

The verdict: Diet and exercise go hand in hand when weight loss is your goal. You can’t have one without the other, so eat a healthy, balanced diet and get regular vigorous exercise.

Remember: the most important part of losing weight is being consistent with your meal plans. You can’t be sporadic about it or you won’t see sustained results. However, if you stick to a healthy eating plan and exercise faithfully, you’ll see those unwanted pounds begin to melt away for good.

Aspartame is a popular food additive to replace sugar as a no-calorie sweetener. It’s mostly found in diet sodas, chewing gum, and anything else advertised as sugar/fat free. It’s highly addictive and tastes great, which is why people have such a hard time giving up products like Diet Coke. It’s called “coca cola” for a reason.

The dangers of aspartame and its side effects are astronomical, but here’s a short list. I highly recommend doing more research on this very dangerous chemical that millions of people consume daily without knowing its side effects.

Here are 5 common side effects of aspartame:

• Memory loss
• Alzheimer disease
• Headaches/migraines
• Depression
• Trouble sleeping

There are many more side effects than this, but many of these are the ones you used to experience when consuming a product containing aspartame. Fortunately, I was lucky enough to be aware early on and was able to stop taking products with it. It was hard, but I completely stopped my addiction to soda and gum. If I can get them out of my life, I know you can too. I promise you the benefits are worth it. Your ability to be happy and have an amazing life full of fun experiences depends on being in good health.

As I said before, this is a very short list of long-term aspartame side effects, there are many more and I encourage further research. I highly recommend not consuming anything that contains aspartame, ever! Especially if you are pregnant or ill. If you’re looking for a sugar substitute, I highly recommend Stevia as a natural, healthy alternative that tastes great.

Aspartame and liver

Many of my studies have focused on the liver and how important they are to our bodies and to good health. Our livers are responsible for so much that we absolutely need to be more mindful of how to keep it healthy.

Our liver breaks down all of our food, cleanses toxins from our body, processes all of our sensory input, and is our furnace of heat. It is the only organ in the body that can regenerate.

Fluoride is extremely hard on our livers, which are already extremely abused in our society. The removal of aspartame may play an important role in helping our livers heal.

Is it possible to lose weight without dieting and exercising? Is there a magic pill that will help you lose weight without any effort?

You know the answer. It’s not possible. When it comes to a weight loss discussion, there is always effort involved. The first thing that comes to mind is dieting. If I want to lose weight, I have to control my cravings. I have to diet. I must eliminate desserts, chocolates and cold drinks from my life. I should exercise and all that.

Sounds like too much hard work. It’s hard and tough. But there is still another way. You cannot lose weight without proper exercise or diet plans, but it can be easily achieved.

How?

You can’t stick to a program long enough if you don’t enjoy it. To do any exercise, you have to have fun doing it. Fun makes it easier. Happiness is the second factor that makes life better and easier.

First, step to lose weight easily

Don’t check your weight every day. Put aside your scale and for a few days forget about your weight. Take a photo of your slim body and hang it somewhere where you can see it at night and in the morning. Forget about losing weight, exercising, or any other health issues.

Second step

Exercise is important, so let’s do it. At first, don’t stress. We don’t want to do cardio on our first day. Stand still and start dancing to the rhythm of the music. Move your right arm up and then move it down. Do it a few times. Exercise lightly and effortlessly. Try to have fun during your exercise time.

Third step

Start with MS excel. On your spreadsheet write your goals and write them down. Your first goal should be to drink 8 glasses of water a day. The second goal may be to walk for 20 minutes a day. The third goal may be to dance for 15 minutes. In this way, you can fill the entire table. Now go after your goals. When you have finished drinking 8 glasses of water, cut the first column of your spreadsheet. In this way, you will be able to reach the end of your table where you will be slim and intelligent.

These steps will give you freedom and relief.

If you don’t like exercise, find some alternatives. You can play a game. You can join a gym or weight loss center. You can do yoga. Yoga is fun for most people and burns 3 calories per minute. Joining a gym is also a good option for many people.

Forget dieting. Think about having a healthy meal, we are not looking to starve. It is about a healthy lifestyle. Make a variable diet plan and enjoy your healthy meals.

Best of luck!

You most likely hate running on a treadmill. Unless you’re completely insane and love staring into space while patiently waiting for 45 to 60 minutes to pass…jump off the hamster wheel and power up your cardio routine! This will also literally save your life if you ever come across a bear… disclaimer: I recommend never testing this theory.

I’m talking about conventional or traditional cardio: jumping on any piece of cardio equipment for long periods of time. This is a huge waste of time if you want to jerk off, bend over, lose fat, or take your shirt off and flex it for your friends. Now, you might think:

“But bro, why do all the gyms spend enough money on cardio equipment to finance a third world country? And they have these really nice fat loss charts that tell me what heart rate zone I need to hit to burn fat at maximum?”

No fucking idea. Well, I do, but that’s not important for this article. Let’s just say that the fitness industry has some deep-seated issues when it comes to recommending what’s best for getting the body of a Spartan soldier or the silhouette of a Greek goddess. Don’t panic, by the end of this article you’ll know exactly what you need to do to help accelerate your fitness goals and kick some butt.

So if I’m going to convince you to stop wasting 45-90 minutes of your day on conventional cardio, what’s the alternative I recommend? Well, it’s literally the exact opposite: anaerobic training, which would be an exercise that you can’t do for more than 2 minutes. This is popularized as High Intensity Interval Training (HIIT), which includes: Metabolic Training, Speed ​​Interval Training (SIT), Metabolic Conditioning (METCON), and Circuit Training, all of which can replace that tedious cardio routine of the that you need to convince yourself every day. not to give up All these styles have a main theme: alternating between periods of high intensity (high heart rate) with short rest/recovery periods. While all of the above examples would be relevant to this article, to keep things simple, we’ll use running interval training (SIT, a form of high-intensity interval training) as our example, which, by our definition, will alternate between a run of running followed by a rest period, say 30:30 (30 seconds of running followed by 30 seconds of recovery). I’m going to show you why this type of training will boost your cardiovascular routine and skyrocket your results!

First, let’s take a look at the fitness benefits of anaerobic training relative to steady-state cardio. Here are 8 reasons high-intensity interval training eliminates the monotonous 45-minute run on the treadmill (which could easily be reason 1).

1) Muscle Preservation/Growth: HIIT/SIT not only preserves muscle mass, it increases it! Have you ever fantasized about looking great naked? Then you need to understand that muscle is your best friend due to its aesthetic appeal and fat-burning qualities.

2) Melt fat: The moment you get off the treadmill after a 45-minute run, you stop burning calories. High-intensity interval training allows you to burn calories, primarily from your fat stores, for up to 48 hours after your workout. DAAAAAMN that’s effective.

3) It tests all of your energy systems – while every physical activity is a combination of all of your energy systems – the ratios change depending on the intensity. Steady-state activity primarily taxes your aerobic or oxidative system. This is the system you use when you’re lazing around, scratching your back, walking in circles, staring at the wall. Please tell me if you need to improve on any of these things. If so, then monotonous treadmill running is your exercise of choice! On the opposite end of the spectrum, SIT tests all of your energy systems like a rabid dog on steroids, specifically your anaerobic pathways (ATP and glycolytic metabolism). And literally all you need is a total of 3 minutes of work to reap the benefits. Well, son of B! 3 minutes sounds a heck of a lot better than 45 minutes to me.

4) Type II Fast Twitch Fibers – Fast Twitch fibers are designed for speed, power, strength, and explosiveness! Sounds fun, right? Training these chumps is a must for both the everyday John Doe and the most elite athletes. High Intensity Interval Training like SIT primarily targets fast twitch fibers, unless you are an athlete, competitor, or know the weight room, you are probably not training these fibers effectively, which are most conducive to muscle growth, so go ahead if you want to be a skinny, sexy machine.

5) Hormonal response (protein synthesis, adaptation, inefficiency, physiological) – for your body to adapt you need a stimulus that causes adaptation. Sorry, but monotonous cardio isn’t strenuous enough to force your body to adapt the way you want it to. Sure, you will increase your aerobic capacity, capillary density, lactic tolerance, etc. All of this is great, but SIT will do all of this and a whole lot more. HIIT literally forces your body to say “WTF!” He goes into crazy mode and NEEDS to adapt, he has no choice: he is a man of science, survival of the fittest or something. The hormonal response produced from these high-intensity intervals triggers protein synthesis (muscle growth) and fat-burning mechanisms, which is beneficial to you.

6) Range of motion – we will cover this in part two. But I want you to find a freeze frame of a runner and a freeze frame of a sprinter (at the end of his stride). I’ll let you decide which individual has a greater range of motion.

7) Metabolic: We have mentioned this in point 2. The scientific community calls it COPD. But you’ve probably heard it coined like a few other terms: the afterburn effect, fat melting, fat burning furnace, oxygen debt, rage in a cage (I’ve decided this sounds super badass and may need MT ). So whatever broscience jargon you want to use, it’s still synonymous with excess post-exercise oxygen consumption (EPOC) and it’s directly related to your heart rate. The more your heart rate increases during your workout, the more oxygen you’ll consume after your workout. This means your heart rate and metabolism will be elevated for hours after an anaerobic workout to help pay off the “oxygen debt” consumed during the workout. Again, this does wonders for our body composition.

8) Saving time: I could be wrong, but in my opinion, 20 minutes of high-intensity interval training seems faster than running for 45 minutes on a treadmill.

I have decided that this is enough for this article. I’ll be posting part 2 in a few days, where I’ll look at the functionality of steady-state cardio versus HIIT. What do I mean when I say functionality?… Damn, that’s another fitness fad that’s become so popular that no one really knows what it means anymore, so I guess I’ll post another article to explain where I stand on the functional training. it is.

Take-home message: anaerobic training, like high-intensity intervals, is boss, tedious non-stop cardio isn’t boss.

Every HIIT workout consists of three key components, without which it cannot be classified as a HIIT workout. These are:

Heating

anaerobic periods

Recovery periods

Each of these components plays an important role in HIIT exercises. We’ll take a closer look at them to see why they’re important and what role each plays in a typical HIIT routine.

Heating

A warm-up means preparing your muscles for any upcoming exercises, such as running or working out. Ideally, a warm-up session should mimic actual exercise, but at a lower intensity. Warm-up sessions are especially important in a HIIT workout due to the high intensity of the workout.

Warm-up sessions have several benefits. They basically increase the circulation of oxygen and blood throughout the body and “warm up” the muscles. This is because cold muscles are more prone to injury as they cannot absorb shock as well as warm muscles. Therefore, warm-up sessions tend to last longer in colder climates.

With a HIIT session, the intensity of the exercises is much higher than with a normal training routine. As a result, the risk also increases. In such a situation, a warm-up session becomes the most important thing for the athlete to avoid serious injuries to the body.

Every HIIT routine must be preceded by a good and adequate warm-up routine that exercises all the muscles of the body. Be aware that stretching is not a warm-up exercise.

anaerobic periods

HIIT exercises, unlike normal workouts, incorporate both anaerobic and aerobic periods into the session. High intensity periods are usually anaerobic exercise sessions. They force the body to work intensely in a short period of time, causing the anaerobic system to provide energy to the body.

Anaerobic activity also results in the buildup of lactic acid in the muscles, leading to fatigue, soreness, and a burning sensation. Performing HIIT increases the lactic threshold, which allows the athlete to use the anaerobic system for a longer time.

Most workouts use steady-state exercise, which generally keeps you in the aerobic zone for the entire training session. HIIT, on the other hand, also incorporates anaerobic exercise throughout its intense work periods. The intensity of these sessions forces the athlete to push their anaerobic threshold and develop it over a period of time. It is these anaerobic sessions that result in EPOC, which helps burn fat and lose weight associated with HIIT.

Recovery periods

Recovery periods in HIIT routines also play a role. Recovery periods are the aerobic part of the HIIT session. These rest intervals allow your body to bring your heart rate back to a state that allows you to enjoy another high-intensity session. They also eliminate the lactic acid formed during the anaerobic session and circulate oxygen throughout the body. Therefore, they play an important role in prolonging training.

Also, being aerobic intervals, they also help in the development of the aerobic system of the individual. Thus, HIIT exercises allow the individual to develop the aerobic and anaerobic systems at the same time.

Muscle development for women needs more attention than for men. Why? Because women have a harder time building muscle than men. If you are a woman and want to build muscle, you should pay more attention to your diet and exercise to build muscle. Unlike men, women go through changes in their bodies during pregnancy and menopause. But with proper planning and preparation, building muscle for women can be successful. Here are some tips for women on how to build muscle:

Organize an exercise program that fits your lifestyle. You don’t have to go to the gym to build muscle, especially if you have to or want to work out at home. You can use a spare room or space in your house as a home gym. Exercising in the pool is also a viable option.

Your strength training exercises should be diverse. You need to work your body as a whole to build muscles, that’s why you should do different types of exercises during your training programs in a week. Always keep in mind that you should give your muscles a minimum of 48 hours of rest after you have worked them. It is during this rest period that your muscles can build strength. As long as you don’t lift weights on your rest days, your muscles get stronger.

Exercise in the pool. Swimming is an excellent cardiovascular exercise. It also strengthens the upper body. Aquatic exercises that are ideal with strength training are core workouts and ball training. You can even walk or run in the pool, and these are good examples of basic resistance training exercises. These exercises strengthen parts of your body that you tend to neglect when strength training.

Exercise 3 to 5 times a week. You can work out in a gym or set up an exercise area in an available space or room in your home. You will need to use traditional weight tools such as barbells or dumbbells. These are training equipment that will help you build muscles. For starters, you can train in your home gym. Many people are convinced to switch to a total muscle-building regimen from there.

Use heavy weights when you train at the gym. Don’t worry so much about looking bulky when you lift heavy weights. It’s actually an easier way to build muscle. Consider these different approaches when you’re lifting weights:

• Use a weight that you can handle 5-6 reps for each set. The weight you will choose depends on your strength as a beginner.
• Stick to doing 3 main weight training workouts that you can do regularly. These workouts should include deadlifts, bench presses, and squats.
• Do 5 to 6 reps of 3 sets, resting for 2 to 3 minutes after each set. Two or three minutes of rest will allow you to recover if you are doing your exercises correctly.

Don’t spend long hours working out at the gym. Your training time in the gym should be set to a minimum. You don’t need to stay there for 2 hours doing one long rep after another. Although it increases your endurance, remember that building muscle for women requires short but hard exercises.

As a skinny fat guy, you’ve probably tried to lose fat with limited success. Personally, I have tried many diets. I started eating high protein meals 6-8 times a day, and lost a bit of fat only to gain it back because I got tired of eating small, healthy meals. After a year and a half of training, I discovered the benefits of intermittent fasting by reading the Eat Stop Eat book. To this day, Eat Stop Eat is my favorite nutrition book. In intermittent fasting you simply divide the day into two phases:

Phase 1: 8 hour feeding phase
Phase 2: 16-hour fasting phase

By doing so, you will not be able to eat more than 2-3 solid meals a day and the 16-hour fasting phase will allow you to lose fat. This is a very effective approach for a skinny-fat guy, because to lose fat you have to eat fewer calories than you burn! In my opinion, the easiest and most enjoyable way to lose fat is to implement intermittent fasting into your lifestyle, as it is so SIMPLE. As a bonus, many people find that they are very productive during their fasting phase, as they are not spending their mornings making breakfast and eating.

If you’re a student like me, intermittent fasting might look something like this:

– 7 AM: Wake up and have a cup of coffee.
– 12 AM-08 PM: Feeding Phase
– 08 PM-12 AM: Fasting Phase

As you can see above, it’s actually very simple: instead of eating breakfast, you drink a nice cup of coffee (without sugar) and stay productive until noon to avoid eating. When you start your 8 hour eating phase, you eat 2-3 solid meals that fuel your training. After your last meal, you can relax and enjoy the evening until you go to bed. I have had success with this approach, even though I eat what I want with each of my meals, as long as most of my food intake is healthy.

So… if you implement intermittent fasting into your lifestyle you can forget all about:

– Eating small unsatisfying meals every 2-3 hours.
– Get up early to prepare breakfast.
– Experiencing insulin spikes in the afternoon
– Calorie count

Also, once a week I go out and skip the fasting phase, but this hasn’t hurt my fat loss at all. I highly recommend intermittent fasting to anyone who is serious about losing fat. If you want to know more about intermittent fasting, I recommend Brad Pilon’s book Eat Stop Eat. In this book he includes many interesting studies on the positive effects of fasting on your body. His book is definitely worth reading if you really want to implement fasting into your lifestyle.

Also, many people ask: what can I consume during the fasting phase? The answer is: coffee, tea and sugar-free gum. The most important thing is to stay hydrated during the fasting phase to avoid hunger!

In summary, these are the benefits of intermittent fasting:

– Simple to implement
– Eat satisfying meals
– Lose fat and gain muscle.
– Skip breakfast and sleep late.

More than 170,000 acres in the southwestern corner of Colorado is now protected land under Canyons of the Ancients National Monument, where thousands of communities of our Pueblo Ancestors once lived. The visitor center is located just west of Dolores at the Anasazi Heritage Center, which includes a research facility with more than 3 million artifacts and displays. Also, the museum inside the facility is quite impressive. The half-mile paved walkway with a 200-foot drop leads to the Escalante Pueblo located on top of the hill behind the visitor center, offering a spectacular 360-degree view of the La Plata Mountains, Montezuma Valley , McPhee Reservoir and Mesa. Green.

Just north of Pagosa Springs, at the foot of a mountain pass, is Treasure Falls, which cascades 105 feet into Falls Creek en route to the San Juan River. The top of the falls is visible from the retreat, but to get a view of all of the falls, one must hike a quarter-mile on a switchback trail with a 300-foot elevation gain. At the end of the trail is a wooden bridge that hangs over Falls Creek about 25 feet from the base of the falls. Prepare to get a bit wet with the mist.

In the southwestern corner of Colorado is 236 miles of nothing but inspiring beauty, known as the San Juan Skyway with an elevation range of 6,200 feet to just over 11,000 feet. The skyway begins and ends in the cities of Cortez and Durango and travels north through the San Juan National Forest, where the three highways that make up the skyway take one through steep, winding mountain passes and down to through the valleys just below the impressive peaks of the mountains that rise. about 14,000 feet in the clear blue sky. With the segment of highway between Ouray and Silverton known as the “Million Dollar Highway”, one will see why this part is truly priceless, with sheer mountain walls on one side and straight drops on the other side showcasing the beauty of the alpine peaks. and the lush valley below. As a bonus, the trail passes through the old mining towns of Rico, Telluride, Ouray, and Silverton, where each town is home to many historic buildings, as well as activities, shops, and restaurants.

Telluride is located just a few miles off the back road in a box canyon in the Colorado Rockies where some of the old Victorian mining houses still stand with a walking trail along the San Miguel River. High above Telluride is the world famous Telluride Ski and Golf Resort. Aside from Ouray being an old mining town, there are some delights for passing visitors. The Cascade Falls at the end of 8th Street showcases a spectacular 100+ foot waterfall created from melting snow from the Cascade Mountains. A quarter-mile steep and rugged trail leads to the base of the falls, where you can walk under and behind the falls. At the other end of town is Box Canyon Falls. After a short 400-foot hike, the trail enters the narrow box canyon where a gated walkway alongside the cliff face leads 100 feet to the back of the canyon where the 85-foot waterfall can be seen. Going down a fifty-foot ladder, you reach the base of the falls. Silverton, at an elevation of 9,318 feet, is located in the valley at the southern end of the San Juan Mountains and is very rich in its history as the former mining town of the early 19th century.

In the late 1800s, what is known as Cliff Palace was discovered by Wetherill and his son-in-law. Over the next 18 years, visitors to this dwelling took artifacts, burned roof beams for fire pits, and defaced some of the walls. For some reason, there is no mention of any destruction at the site known as Balcony House, which was discovered a few years earlier by a searcher led by SE Osborn. In 1906, these two places and thousands of acres were protected as Mesa Verde National Park. These two places along with the Long House, which was excavated in the mid-19th century, can only be viewed up close by ranger guides.

Entering the park, one must drive about 18 miles to reach the 6-mile Cliff Palace loop, with the first 15 miles on a steep, winding road with switchbacks leading around Mesa’s and Questa’s. Along the way there are several overlooks for spectacular views of the Mancos Valley, Montezuma Valley, the Geological Lookout, and Park Point, which is the highest point in the park at 8,572 feet. A 2-mile hike leads to an overlook with a 360-degree view of Parks Mesa’s and Questa’s with mountains in the distance. From here you can see natural structures in the four states that make up the four corners region.

As the highway passes Far View Lodge, the road levels off along the top of Chapin Mesa where the Far View Community Sites are located, which was the most populous with 50 villages within a half square mile. Here, a one-mile loop trail leads to the Pipe Shrine House, Town Center, Coyote Village, Megalithic House, Far View Tower, and the community reservoir.

The Mesa Top Six Mile Loop has many stops where you can walk a short distance to the Pit House, Mesa’s best sites, Sun Pueblo, a 300-yard walk to Square Tower Overlook and Sun Temple, which also provides An excellent view of Cliff Palace sitting in the alcove across the valley.

Since Mesa Verde has over 600 alcoves with the best preserved and most notable cliff dwellings in North America, these sites are the most popular. Along the six-mile Cliff Palace loop, you can reach the Cliff Palace Guided Tour, a Balcony House Lookout, and the Balcony House Guided Tour. Cliff Palace, the largest cliff dwelling with 150 rooms and 23 kivas, can be seen up close with a quarter-mile round-trip hike with a 100-foot elevation change. With just 40 rooms, Balcony House is considered a medium-sized cliff dwelling; however, getting to the site is the most challenging where the quarter-mile loop takes one up a 32-foot ladder, through a small 12-foot tunnel, an 18-inch-wide crawl with a ladder of 5 feet and to exit the dwelling by a 60 foot open cliff with small stone steps and stairs from two to ten feet.

The 12-mile Wetherill Trail with steep inclines and curves over and around mesas will come to an end at the site of the Long House, the second-largest dwelling on the cliffs. The guided tour is a 2.25 mile round trip hike with the first mile over a fairly level asphalt walkway and a steep 130 foot elevation change along the cliff face to reach the dwelling.

Unfortunately, the third largest cliff dwelling, Spruce Tree House, can no longer be viewed up close due to the potential for rocks falling from the cliff faces; however, an excellent view of the house can be seen just behind the museum.

Also, there are many hiking trails that lead to other ruins and smaller dwellings for one’s enjoyment. Without a doubt, to truly experience what Mesa Verde has to offer, one should plan on at least two full days.