Jan 1, 2023
Golo Diet 101: Fact or Fiction? What You Need to Know Before Trying It?

The Golo Diet is a weight loss program that claims to help people lose weight and improve their health by focusing on the hormone insulin. According to the Golo website, the diet works by balancing insulin levels, which can lead to weight loss and other health benefits such as improved energy levels and better blood sugar control.

The Golo Diet consists of three main parts: a dietary supplement called Release, a meal plan, and a fitness program. The dietary supplement, Release, is a blend of natural ingredients that are meant to help balance insulin levels and support weight loss. The meal plan focuses on eating healthy, whole foods and avoiding refined sugars and processed carbs. The fitness program includes both cardio and strength training exercises.

One of the main principles of the Golo Diet is the concept of “metabolic resistance,” which refers to the body’s ability to burn fat and maintain a healthy weight. The Golo Diet claims that metabolic resistance can be improved through a combination of dietary supplements, meal plans, and fitness programs.

However, there is limited scientific evidence to support the effectiveness of the Golo Diet. While some of the individual components of the diet, such as eating a healthy diet and exercising regularly, have been shown to be beneficial for weight loss and overall health, there is no research specifically on the Golo Diet itself.

Additionally, some of the claims made by the Golo Diet, such as the idea that insulin is the key factor in weight loss, are not supported by scientific evidence. Insulin is a hormone that helps regulate blood sugar levels, but it is not the main factor that determines body weight. Instead, body weight is primarily influenced by the balance between calorie intake and expenditure.

Also Read: Matcha Green Tea and its Benefits for Health

Despite the lack of scientific evidence, the Golo Diet has gained popularity among some people looking for a quick fix for weight loss. However, it is important to be cautious when considering any weight loss program and to talk to a healthcare provider before making any significant changes to your diet or exercise routine.

Conclusion:

The Golo Diet is a weight loss program that claims to help people lose weight and improve their health through a combination of a dietary supplement, meal plan, and fitness program. While some of the individual components of the diet may have some health benefits, there is limited scientific evidence to support the effectiveness of the Golo Diet as a whole. It is important to be cautious when considering any weight loss program and to speak with a healthcare provider before making any significant changes to your diet or exercise routine.

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Nov 7, 2022
How to Lose Fat without Exercise or Diet: 6 Simple Tips

You might be skeptical when you first think of How to Lose Fat without Exercise or Diet? Although exercise and diet are considered the two main aspects of losing fat fast, and to some extent it is true, fat loss can be achieved through other means unrelated to diet or exercise.

These ways are pretty simple and require minimum effort, even though they are not the replacement for diet or exercise, they can reap some positive results.

Here are 6 simple tips to help you lose fat without exercise or diet.

1)            Maintain a Consistent Sleep Schedule

2)            Manage Stress to lose fat

3)            Stay Active

4)            Quit Alcohol

5)           Drink Enough Water Every Day

6)           Drink Black Coffee

Let’s discuss these steps one by one.

How to Lose Fat without Exercise or Diet

1)       Maintain a Consistent Sleep Schedule

Poor sleeping habits can not only make you feel lethargic throughout the day while also making you underperform at the workplace but it can also affect your overall health.

One of the effects that poor quality sleep can cause is weight gain. Lack of quality sleep can impact the metabolism and slow it down, which leads to fat gain.

Poor sleep is also linked to hormonal issues that dictate the hunger process, such as hormones like ghrelin and leptin, which tells the body when to eat and when to stop, lack of sleep tends to increase the ghrelin amount the hormone that signals the body to eat and decrease the leptin count which tells the body to pump the brakes.

This means lack of sleep can direct the body to stay unsatiated which can make you gain pounds.

It is recommended by the expert to sleep at least 7.5hrs to 8 hrs in order to stay healthy.

So, if you’re trying to lose weight without exercising or dieting, maintaining a consistent sleep schedule becomes even more imperative in order to see results.

2)       Manage Stress to lose fat

Stress can be one of the factors that can lead to weight gain.

We all are living in a busy world which can lead to a lot of stress, whether it is work-related stress, relationship stress, goal-oriented stress, or any other form of stress, it has become a part of our lives and it is inevitable. However, managing this stress is somewhat necessary to cope with day-to-day challenges in order to stay in the game no matter what the stress is related to.

When the body is under stress it releases a hormone called cortisol, elevated levels of cortisol for longer periods can create a hormonal imbalance in the system which eventually leads to excess fat gain.

This is why it somewhat becomes necessary to manage stress in order to lose weight. As stress does not only lead to weight gain but also leads to a number of health problems such as high blood pressure, diabetes, and so on and so forth.

Now the question is how to manage stress. Here are a few tips to follow:

How do we manage stress? There are some natural stress relievers that can be used to reduce cortisol levels in your body and get back on track.

Some of these relievers can be utilized to mitigate stress levels, such as adding things like yoga or meditation, a trip to a natural place, or adding subtle changes to your routine like using Himalayan salt as a lamp or simply mixing it in water and drinking it.

Further, it is also essential to do things that make you happy such as playing with your pet, or you may choose to read a book or watch a funny show that keeps you in a calmer state of mind.

3)       Stay Active:

Stay active does not mean you have to be at the gym or doing workouts at home to reduce body fat. Albeit it is a great way to keep your body in shape and burn body fat fast.

But if these pieces of stuff are not your thing then you can do some other things to stay active:

Like when goes to the office you may simply choose to use stairs instead of elevators or escalators.

You may opt to visit the nearby shop or any other place that is close to your home simply by walking rather than by using the car or bike.

You may practice walking intermittently while working at the office, where you have to sit for a longer duration or you may adopt a habit of walking while talking on a phone.

Cooking your own meals is another great way to stay active, which makes you more active than if you have to eat out or sit on the couch waiting for the order to be delivered.

4)       Quit Alcohol

Consumption of alcohol and fat gain may be related. Drinking alcohol can make you feel more hungry as it affects the body’s ability to regulate appetite which can lead to weight gain.

When you consume alcohol it hinders the body’s ability to absorb carbohydrates and other nutrients from food so the body is unable to make full use of the food which signals the body to eat more to compensate for the missing nutrients, which ultimately can cause gain more weight.

Further overconsumption of alcohol for a longer period can also lead to more fat storage in the body as your liver becomes fatty and find it difficult to break down foods. Since the liver becomes fatty the overall digestive function of the body slows down which can lead to a further buildup of fat in the body.

Alcohol also contains high calories with minimal nutrients, so consuming too much means you are piling up calories which will turn into fat later on.

So if you are looking to shed fats quickly then quitting alcohol with the passage of time can be a wise decision that can provide you with the result you are seeking.

5) Drink Enough Water Every Day

Drinking enough water every day is one of the easiest ways to lose some extra pounds without exercise or diet.

One of the reasons why drinking the required amount of water can help to lose weight is simply by elevating the metabolism.

When you drink enough water your body performs its function effectively which also helps in increased metabolism, and anyone who knows a little bit of the science behind weight loss or fat loss the metabolism is the key factor determining how fast you are going to shed fats.

Further drinking water before meals also helps to decrease appetite, as you drink water before the meal, which means you already filled your stomach with zero-calorie water before you eat anything.

Since you have already consumed before the meal, you are going to eat less and feel stuffed without putting more food into your stomach.

So, drinking plenty of water and staying hydrated not only help you to reduce weight but it is an essential element for overall health and well-being.

6) Drink Black Coffee

Drinking coffee is what many people love whether they are engaging in work-related task to maintain focus or going out to coffee shops like Starbucks, well there is no shortage of coffee lover, the coffee the majority of people consumes are loaded with extra cream, milk, and added sugar that shoots up the overall calories, that can make one to gain weight.

So, simply removing all the extra added stuff and just simply switching to black coffee can help you to burn fat.

Studies have shown drinking black coffee helps in losing weight, as it contains caffeine which increases the body’s metabolic rate.

Studies have also shown that black coffee contains a compound known as chlorogenic acid, which tends to decrease the production of glucose and fat cells in the bloodstream which controls the blood sugar spike and therefore reduces the formation of fat down the line.

It also plays an effective role in suppressing the appetite and keeping the person satiated.

Further, it also benefits liver health and helps in preventing conditions like fatty liver. A healthy liver means your body process the food easier thus helping in maintaining an optimal metabolic rate inside the body, which in turn further helps in dropping pounds.

So if you are not a coffee lover then you need to think again especially if you are looking to lose fat. But make sure to go for the black one!

Conclusion:

Losing fat is one of the most difficult tasks for many people. Fortunately, there are some easy and simple ways that can help you achieve your goal.

If you are one of those people who does not want to go the gym or follow a restricted diet in order to lose fat, even though to some extent it sounds impossible but by simply adding small steps you can lose fat without exercise or following a diet protocol.

Even though the results won’t be as good for instance, if you add a diet plan and workout routine but still the results can be promising.

So, as mentioned above simply doing a few simple lifestyle changes like taking quality sleep, drinking plenty of water, managing stress levels, staying active, drinking black coffee, and avoiding things like alcohol can give you coveted fat loss results.

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Oct 23, 2022
No.1 Fat Burning Workout to lose fat

If you looking for a way to lose weight quickly and want to know which can be the No.1 fat burning workout, but you’re not sure where to start or if it’s even possible for you to achieve it given your hectic schedule and busy lifestyle.

When it comes to fat-burning and weight loss, there are a lot of workout programs out there, which involve certain weight training, cardio sessions, and diet protocols.

Because in the modern world due to a sedentary lifestyle and lack of activity and busy work life, most of us don’t always get time to work out regularly or follow a certain diet or training protocol.

 

Fat Burning Workouts

When it comes to fat-burning workout both low-intensity cardio and high-intensity interval training has their own benefits.

But High-intensity interval training has proven to be more effective when it comes to fat loss and preserving muscle mass, plus it takes less time to complete, and even when you finish the workout you continue to burn fats for 24 to even 48 hours.

It is an anaerobic form of workout which utilizes glucose without oxygen. These types of exercises are strenuous and fast pace which helps to burn fat at a more rapid rate.

There are various form of exercise that falls into High-intensity interval training like jumping jacks, burpees, mountain climbing, barbell complexes, lunge jumps, and more but there is one workout that stands out from the rest and that workout is Sprinting.

Why Sprinting is the No.1 Fat Burner

Sprinting is when you are running at a high speed or fast pace for a short period of time which results in greater fat burning when compared to a marathon which is more like a slow pace running for a longer duration or walking.

Recent research has shown that sprinting burn fat faster than any other form of fat-burning workout.

So, to use sprinting for fat loss, you can program different protocols as per your fat loss goal, but the one that is recommendable not only helps to perform the sprinting session effectively but will also put less stress on the body as the recovery time during the interval will be sufficient enough that allows the body to recover well before jumps into proceeding sprinting rounds.

No. 1 Fat Burning Wokrout

To follow the recommended protocol, you have to first sprint and then stop and rest for short intervals, like sprinting for 30 seconds then resting for 30 seconds to 1 minute or more, and then continue the round for 5 to 6 sprinting sets following the same sequence.

You can perform sprinting sessions once or twice a week to see the desired results.

Key Take Ways

“Sprinting is one of the best, if not the best form of high-intensity interval training which can be done in a shorter amount of time but can deliver some serious benefits when it comes to fat burning and overall health”

Sprinting for short bursts triggers a hormone known as catecholamines, which signals your body to burn calories using fat sources for energy and it specifically targets your visceral fats, which are a stubborn type of fat and hard to get rid of.

Further sprinting also triggers growth hormones and testosterones which help your body to preserve and increase muscle mass, which helps to burn even more fats.

Things to consider before starting sprinting

Now it is important to know your fitness status if you are overweight you can choose to sprint to get the result faster and definitely you will start it with moderate intensity and should not overdo it at the start to avoid any injury and gradually will progress to the more intense sprinting session once results start coming.

For obese guys, it is recommended to use moderate-intensity exercises such as jogging or cycling to lose initial fat before moving on to sprinting.

Further, you need to make sure that you don’t have any heart-related conditions as sprinting intensely can put a lot of stress on the heart which can be harmful, if you are suffering from any heart issues, so get your checkup done before starting sprinting workouts to avoid any unpleasant situation.

Conclusion:

To sum up, if you want to burn fat faster with less time sprinting wins the race over other forms of fat-burning workouts, plus it provides other health benefits like better mobility, reduces blood pressure at rest, it can improve hormonal problems and the list goes on. So, get off the couch and add sprinting to your routine to reap the amazing health benefits of it.

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Sep 7, 2022
Running vs Walking for Fat Loss: Which One is Better?

Running vs Walking for Fat Loss: Which One is Better? is one of the most intriguing topics not for fitness enthusiasts but especially for those who are looking to lose weight and more specifically lose fat.

So want to know which exercise burns more fat? Running, or walking? And which one should they choose to see fat loss faster?

Well, when it comes to losing fat both form of exercise burns fat and overall calories.

Both have their pros and cons which need to be considered before jumping into any of these two exercises, or you may even plan to put both of these exercises into your weekly routine to see maximum results.

But this article is about to answer one specific question of which one is more efficient in fat burning.

WHEN IT COMES TO LOSING FAT FASTER RUNNING OR SPRINTING WINS THE RACE OVER WALKING

Yes, it’s scientifically analyzed studies that shown that running burns more fat and especially those visceral fats which your belly area is surrounded by and is hard to get rid of.

So, here running seems to be a clear winner. Right!

But wait let’s delve deeper to understand the difference between these two exercises and for that let’s jump into the pros and cons of both exercises.

Running vs Walking

What are the pros and cons of running/sprinting?

There are plenty of benefits that are associated with running and the most obvious one is that it can help you lose weight and above all help to lose fat.

Running burns more calories in a shorter amount of time than walking for long hours, which may mean you can finish the session in a shorter amount of time and then can jump into your other tasks.

As running involves large muscle groups like quads and hamstring to give that push and the upper body part is also activated during a run, which leads to greater calorie burn.

Running can be done without paying any cost for it like you may choose to run at parks, outdoors, or even at home if you have enough space for it.

Running in outdoors can not only be effective to lose fat but can be one of the great ways to combat stress or anxiety which in turn helps in improving mental health.

In addition to fat loss and fighting stress, running can also provide other benefits if done regularly like it can increase lung capacity, helps in stronger bones, and improve cardiovascular health.

Running vs Walking

Running can also help to lower resting blood pressure.

When it comes to losing fat while performing running helps to release a special hormone that increases the fat-burning process and one of the other benefits is it specifically targets the visceral fat.

Studies have shown that running increases the level of a hormone called catecholamine in the blood that triggers fat burning, and the body gets the signal to use fat for fuel rather than carbohydrates.

Running can also help in preventing cancer.

On the other hand, running does come with its own drawbacks.

One of these drawbacks is the risk of injury and wear and tear to bones and ligaments.

Running is an intense form of exercise that puts a lot of pressure on your joints and increases your risk for injuries like pulled muscles or ligament tears especially if you don’t stretch or warm up before a run.

A part from heavy on your bones and muscles or ligaments and it can drain you out within a few minutes of performing a run.

This means doing it every day or 3 to 4 times a week can become very stressful and can be very grueling if you don’t give proper recovery time to your body.

Another drawback since prolong running like a marathon can put you in a situation that can lead to sudden cardiac events like cardiac arrest, albeit this is not very common.

Further after high-intensity training like running if you don’t give your body time to recover it can elevate the cortisol “the stress hormone” which can further cause heart problems.

Therefore it is recommended to take proper rest and sleep after intense workouts.

What are the pros and cons of Walking?

Walking has been one of the most effective forms of exercise that are not only easy compared to other forms of exercise but can reap great benefits to human health.

Studies have shown that there are numerous benefits attached to walking.

It is the perfect exercise for everything from weight loss to heart health, from alleviating stress to fighting cancer.

As we know walking is slower than running, but here lies the benefit of not fatiguing out which is the case with running.

It keeps your heart rate stable and does not rise up quickly like running or sprinting.

This means you can walk long distances without exhausting much and wearing yourself out.

Walking at a brisk pace for a longer time duration can burn a good amount of calories even though not as effective as running but it keeps you going at an easy pace.

Running vs Walking

It also has way less wear-and-tear on your joints or ligaments when compares to running.

Plus you can perform walking regularly and very much every other day as it requires less recovery time.

So if you’re looking to drop pounds without worrying about serious injury risks walking can be very effective to do this job.

When it comes to the downside of walking. One is that it often takes a long time to complete a walking session.

Another con of walking is, that it burns fewer calories when compared to other forms of training like weight training or sprinting.

Further sprinting can create after burn effect which means your body continues to burn fats even after you are done with the sprinting.

This is not the case with walking as it only burns calories when you are performing it.

Key takeaways

Here are a few facts about running and walking that can help you decide which activity to do for fat loss.

Running has been shown to be better than walking when it comes to fat loss.

Running helps to continue burning calories even after you finish the session, which does not happen with walking.

So for maximum fat loss running surpasses walking.

Walking is less intense hence less strenuous and easy on the body and can be performed without wearing yourself out.

Running if done vigorously for a longer period like in a marathon can pose some risks related to cardiac health.

What does the research say about running versus walking for fat loss?

There has been plenty of research that has been carried out that compares running versus walking to determine which one produces better results when it comes to fat loss.

Ultimately, the results have shown that running burns fats significantly higher as compared to walking.

Walking on the other hand burns less fat but is less stressful on the body and can be done regularly and is more suitable for obese people to lose fat.

Important points to consider

There are some important points to consider when choosing which one might be better.

Like your current fitness status, if you are obese you may probably choose walking, especially at the beginning of your fat loss journey.

Sprinting can be very taxing on the body if you are obese and can do more harm than good, like wear and tear or physical injury.

If you are touching the overweight limit and want to lose fat fast and get back to shape then sprinting can give you the bang for the buck.

 Also if you have any underlying health issue, especially that is related to your heart then walking should be the one to choose to avoid any over-exertion.

Another thing to consider is your time, If you are a person who stays busy due to your professional or personal duties and often fails to find enough time for any physical activity.

Then sprinting can solve the problem by saving your time, as it requires less time to complete the session and vice versa.

 

Conclusion:

Both running and walking have their own importance when it comes to fat loss.

However, if you’re looking to burn fat faster then running is the one to choose.

 Walking comes with its own benefit and also helps in fat loss, plus it does not wear you out which makes it ideal to follow regularly.

But if you are someone who does not have any underlying health condition and looking to carve out the fat.

It is recommended to follow both the running and walking with separate days assigned for each of these exercise protocols.

And last but not least to expedite the fat loss results, follow a clean but flexible diet plan to achieve the desired result.

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Dec 22, 2021
Are Six Packs A Sign oF Fitness?

We live in a social media age where people want to look good and have an addiction to sharing photographs on sites like Facebook and Instagram, but the question is whether or not having a six-pack is truly important for a healthy lifestyle. The answer is no.

It has long been regarded as the most important aspect of gaining fitness and has become a trademark of the fitness industry. It means that if you want to be fit, you must have abs by hooks or by crooks, and in the fitness industry, if you don’t have them, you may not be touted and revered as much as those who have those chiseled popping out abdomen muscles, and really it is the age we live in where the majority of things are untrue and feigned, and the power of social media keeps instilling things in our minds the things that In actuality, it doesn’t make a difference. The same may be said about having a six-pack. Yes, having those carved packs and a thin waistline indicate a person is in shape and maintains a healthy lifestyle, but having a six-pack is not necessary to be a fit person, and if you have that well-toned physique with a minimal level of fat but don’t have that well-hyped six-pack, you don’t need to worry about it because you are still fit and living a healthy lifestyle and on track.

Are Six Packs A Sign oF Fitness?

This doesn’t mean having a six-pack is bad; in fact, having a small waistline improves mobility and, of course, you feel and look better. It’s also down to your genes whether you are going to have six-packs or not. It has long been assumed that if you want to display abdominal muscle, you must have a body fat percentage of less than 12 percent, but we now know that this is not true and is a misconception. As previously said, your genetics play a significant impact on the appearance of six-packs. Not only does the muscle look different in different body types, but the amount of fat you carry in your belly also plays a significant role.

For example, if a person’s body stores are more fat in their legs than in their abdomens, that person will have an easier time showing off or getting six-pack abs than someone whose body stores most of its fat in the abdomen area.

So, depending on how your genetics play out, some people may not be able to pop out abs or even go below 10% or even 8%. However, if your objective is to keep active and healthy rather than flaunt your body for Instagram likes or if you are a professional competitor, this shouldn’t be a concern.

Conclusion:

In a nutshell, having a six-pack is nice, but it is not the yardstick to measure your fitness

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