Matcha Benefits, Powerfoods, and Quad Focused Leg Day

Nutrition Corner

The debate is finally over; these are the healthiest types of milk you can drink.

The Health Benefits of Matcha, According to Experts; The frothy drink is a popular superfood worth trying.

Recipe for The Day

Grilled Steak Salad with Corn, Cucumbers & Grilled Sweet Onion Dressing - Grilled onion does double duty in this quick, summery steak salad. Its sweet and smoky flavor is blended into the dressing, and the leftover wedges flavor the salad itself alongside grilled corn and sliced steak.

Lifestyle & Fitness Focus

Weight Loss Workout: 4 Tips and Tricks for Losing Weight While Fasting

• Fat Burning: When you fast, your body’s glycogen stores are low. This encourages the body to use fat that has been stored as an energy source.

• Improved Insulin Sensitivity: Exercise and fasting in moderation help to increase insulin sensitivity, which can help with blood sugar regulation and have long-term advantages for metabolic health.

• Mind-Body Connection: Fasting may lead to an increase in mindfulness and awareness. When combined with physical activity, it can strengthen the mind-body connection and encourage a greater sense of attention and present when working out.

• Focus and Clarity: Some people claim that working exercise while fasted improves their mental focus and clarity. This might be as a result of the body adjusting to utilise different fuel sources and possible fasting-related cognitive benefits.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

• Eat protein, fat, and vegetables - Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

• Move your body - The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health. Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.

• Eat more fiber - Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss. It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

A 6-Step Diet Plan to Help You Safely Lose 40 Pounds

• Check in With Your Doctor - Before starting any weight-loss plan, check in with your doctor or health care provider. Your doctor will be able to order lab tests and assess your overall health. You want to make sure there's no other cause for your weight gain.

• Create a Calorie Deficit - A large component of successfully losing weight is eating in a calorie deficit. That means you're burning more calories than you're taking in each day.

• Eat a Hearty Breakfast Each Morning - Breakfast starts off your day, so aim to have a meal full of nutrients that makes you energized for the day.

• Get More Fiber - Dietary fiber is a key nutrient that helps support a healthy diet and weight. Fiber has other health benefits, too, like lowering your risk of diabetes, heart disease and some types of cancers.

• Prioritize Protein - If your goal is weight loss, it makes sense to prioritize protein on your plate. It's the most satiating macronutrient.

• Snack Strategically - Snacking tends to get a bad rap, but it can be a weight-loss tool if done strategically. Done right, snacks can help manage your hunger and keep your appetite in check to avoid overeating later on.

Quad workouts: 5 exercises to add to your quad focused leg day

• Front squat - Front squats are considered one of the best quad workouts to target each side of the quadriceps muscles. They're among the most effective outer quad exercises that help with rapid quad growth.

• Bulgarian split squat - The Bulgarian split squat is one of the best quad workouts that also strengthens the hips and knees, making it a great lower body strengthening exercise. Additionally, it also targets the hamstrings and core muscles.

• Lateral lunge - Lateral or side lunges are among the easiest quad workouts that target the quadriceps from every angle. Apart from targeting the quads, this exercise strengthens the inner thigh muscles too. The best part is that you can do lateral lunges even at home.

• Box jump - The box jump is one of the best plyometric quad workouts that not only builds strength and muscle in the quads but also develops massive lower body power while elevating heart rate too. It's a great cardio workout to target the major muscles of the lower body.

• Pistol squat - The pistol squat, also called the single-legged squat, is an advanced squat variation that works great on the quadriceps, inner thighs, glutes and core. To do this exercise, though, you need mobility, balance, and strength; so if you're a beginner, skip this one.

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