How to Start Thinking With the Heart

By Johanna Bassols

Tap into the Innate Intelligence of the Heart

 

 

For far too long, but particularly in the modern, Western world we have thought of the heart as simply a pumping mechanism responsible for bringing blood to our organs.

The heart’s physical importance is not to be underestimated, it supports life, sending the blood of life to the tree-like limbs of our vascular system–but this is an overly simplistic view of what the heart is capable of.

Gregg Braden’s latest research elaborates on the ancient technique of using the heart as an intelligent organ.

The heart’s intelligence has been ignored for far too long. What we’ve learned about the heart’s wisdom, however, in the past several years through the Heart Math Institute and through the research of psychologists, neurobiologists, and resurfaced wisdom teachings from our ancient past, should inspire everyone to look at the heart in a completely new way.

For those who are not used to using their innate intelligence–that is their intuition—tuning into the heart for answers to the most profound and difficult questions they could possibly drum up might seem ridiculous. Why ask the heart whether to stay in a relationship that is challenging, or even if you should go through with a medical procedure? Read more

What’s your New Year’s Resolution?

Tweet About Fitness

Do you have a plan? How about a goal?

Having a goal is great, but having a goal and a plan to achieve it is even better.

I’m serious about helping you reach your goals! That’s why I’ve created an 8-week fitness program, which I’m excited to present to you now available for sale right here, along with Healthy Fit and Fab’s already massive library of articles focused on fitness training, yoga, meditation, supplementation recommendations, and healthy recipes that minimize harmful effects to our planet. I’m providing you with a workout plan—complete with daily access to total wellness information—to guide you toward success. This plan is sure to transform your body and your lifestyle. Read more

The fat-burning heart-rate zone myth: How exercise & weight loss really work.

If you’re the kind of exerciser who constantly checks your heart rate to ensure you’re in the fat-burning zone, you should stop. You’ll probably never meet your weight-loss goals that way. That’s because there’s no special fat-burning zone that’s key to getting lean. Here’s what you need to know about the myth and about the true relationship between exercise and weight loss.

A burning question

Yes, we know. If you look at the wall charts or cardio equipment in a gym, or listen to many personal trainers, you’ll be indoctrinated about the “fat-burning zone.” The standard advice for getting in this zone is to workout at about 60 percent of your maximum heart rate. That level of exertion is relatively low intensity; most people can talk in complete sentences while exercising at it. Working in this zone, it’s said, will burn more fat and result in greater long-term weight loss, compared with doing the same exercise at higher intensities.

There’s substance to part of this claim. Your body primarily fuels itself by burning a mix of stored fat and carbohydrates. The less active you are at a given moment, the greater the percentage of that fuel mix comes from fat. As your intensity of activity increases, the percentage of carbohydrates in that fuel mix also increases. At rest, fat constitutes as much as 85 percent of calories burned. That figure shifts to about 70 percent at an easy walking pace. If you transition to a moderate-effort run, the mix becomes about 50 percent fat and 50 percent carbohydrates, and it moves increasingly toward carbohydrates the faster you go.

So, it’s true that at some workout intensities, you’re burning a higher percentage of fat than at other intensities. But that doesn’t mean this biological process is the key to losing weight from exercise. Experts explain that those who believe in a lard-melting zone simply aren’t seeing the forest — i.e., what it really takes to lose weight — for the fat-burning trees. They’re forgetting about calories.

Get out of the zone

First, although it might sound better for weight loss to burn a higher percentage of fat, the real-world effect of that intensity on your body composition is next to nil. “The idea that all of a sudden when you hit this zone the fat is just being sucked out of your system is simplistic,” says Christopher Breen, an exercise physiologist and online coach in Long Island. “That completely ignores that losing or maintaining weight is basically a matter of calories in versus calories out.”

If the key determinant of weight loss were the percentage of fat you’re burning, then your best bet would be to remain still, because that’s when you’re burning the highest percentage of fat relative to carbohydrates. But, as Breen says, total calories burned is what matters, and that fact leads to the second big problem with the fat-burning zone.

“If you’re exercising at this lower intensity, you’re burning fewer calories per minute,” says Christine Brooks, a University of Florida adjunct instructor and the coaching science coordinator for USA Track & Field. “The average person walking for an hour is going to burn only a couple hundred calories.” In that time, you could burn more than twice as many calories running, cycling or using an elliptical machine at a moderate intensity.

Let’s be real: When you schedule a workout, you probably think in terms of time, not number of calories burned. So, in the likely scenario that you have 30 or 45 minutes for exercise before or after work, you’re just not going to burn that many calories if you spend that time in the would-be fat-burning zone. “I’m all for people being more active, but most aren’t going to regularly put in the time at a lower intensity to create a calorie deficit,” Brooks says.

Also, if you want to get all geeky, the math argues against the fat-burning zone. Walk two miles in an hour, and you’ll burn about 200 calories, with roughly 140 of them fueled by fat. Cycle moderately for that time, and you’ll burn about 500 calories, with about 250 of them fueled by fat — so you’ll burn more calories and more fat. “When I worked with people in a gym, I would tell them, ‘Ultimately, it’s a matter of calories; the fat burn will take care of itself,’ ” Breen says.

Another chit for more vigorous workouts: You get an after-burn effect. “You maintain a higher metabolic rate after higher ­intensity exercise,” Brooks says. “The reason is that more damage is being done to various systems, so you have an increased heart rate while the body is making its necessary repairs.”

Get the balance right

“I have a real beef with the way this fat-burning idea is promoted,” Brooks says. “It’s a very strange way to talk about exercise.” She and Breen agree that the myth persists because it’s an easy concept to grasp. “It’s a way of making exercise machines more appealing — if I’m working at this speed, I’ll burn more fat than at another speed,” Breen says.

None of this is to suggest low-intensity exercise is a waste of time. Even the top athletes in the world regularly and purposefully work out at a light effort. A gentle jog or easy spin is a great way to clear your head, get reenergized, improve your health, spend time with friends and family, and, yes, burn some calories.

“Mix it up,” Breen says about structuring your workouts. “Have some harder, high-intensity days, followed by easier, low-intensity recovery days.” Also aim for different durations. When you have the time, do longer workouts at a comfortable level of effort. When you’re pressed for time, work a little harder. The table in our guide to heart-rate training will help you construct a well-rounded exercise program.

Variety in your workouts will keep you fresher physically and mentally than if you do the same thing day after day after day. That freshness will make it more likely that you exercise consistently. And that’s the zone that will result in long-term weight loss.

Scott Douglas is a contributing writer for Runner’s World and the author of several books, including “Running Is My Therapy .” Follow him on Twitter: @mescottdouglas .

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Seven Supplements You Should be Taking Every Day

The majority of adults in the United States take one or more dietary supplements on a regular or semi-regular basis. Dietary supplements come in various of forms including pill form, powders, as well as drinks and energy bars. If your diet is lacking a nutritious variety of foods, supplementing can help you get adequate amounts of essential nutrients. When you’re on a training regimen, it is even more important to make sure your body has everything it needs to stay strong, healthy and recover to the best of its ability. Supplements are a great way to achieve this, but they can be tricky. If not ingested in correct form or in the right amounts, your body may pass them through as waste, which is basically money down the drain. (Literally) For this reason, you want to make sure you pay attention to the recommended serving per day and break it up appropriately between morning and night. Read more

How To Expand Your Consciousness Past Your Physical Experience

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Hey HFF viewers!! I know I haven’t posted in a while. Okay, a LONG while. About a year to be exact. I’ve been working on some really exciting things to share with you that are coming very soon! The thing I’m most excited about is that I have worked up 2- eight week fitness plans to share with ya’ll that will be available for purchase right here on healthyfitfabguide.com! Yayyy!

In the meantime, I wanted to take a quick minute to talk about something that we haven’t talked about much, but that I believe has the utmost importance when it comes to our degree of wellness. Now, before we dig into this, I’m asking you to have an open mind. I know that for a lot of people, as soon as the word “meditation” comes up, your mind automatically goes to a place of weird, tree-hugger, spiritual guru nonsense… But listen, I’m telling you there is really something to this. Read more

How To Survive the New Year Gym Resolutioners


Is there anything worse than being a die-hard gym “regular” showing up on a “regular” day for your “regular” workout only to realize the gym has been taken over by newbies, and there doesn’t seem to be one single machine available that you need? I know this can be frustrating, but try to remember these are people who are trying to make positive changes in their lives, and dealing with your obvious frustration isn’t making them feel any better about achieving their new fitness goals. Don’t you want to live in a world full of people who are healthier? For those of us who have been a gym rat for so long that we can’t even remember what it’s like to be one of those newbies starting out, trying to get on track with a healthier lifestyle… It is our job to be supportive and help motivate people to keep at it. But how do we keep up with our own goals when we only have one hour to work out and there aren’t any machines open!? I hear you. Here are three tips to help you survive the “resolutioners” until some of them drop out. Read more

Leg Circuit

It’s #WorkoutWednesday! How about a simple leg circuit… because every day is leg day! Do 4-5 sets. You can do more than 10 reps for each move, and you can also add dumbbells to your step-ups if you wish. I guarantee you’ll feel it tomorrow!

HGH – OMG – WTF?

HGH

Okay, I just want to take a minute to talk about something that has been on my mind and all over the media as of late… What’s with this “human growth hormone” thing!? I actually think I’m a little behind the craze, but lately, I’ve been seeing the infomercial for the SeroVital HGH Liquid Concentrate which promises a miracle cure for aging. This product promises wrinkle reduction, increased fat burning, improved mood, better sleep, and even a heightened sex drive. I kid you not, every time I turn on the TV, I see this risk free, fountain of youth, miracle supplement flashing in front of my face, and I’ll admit I had the same thought that I’m sure every woman above the age of 25 thinks when they see the ad… “Maybe I’ll try it for 30 days and see if I notice a difference.” Right? But here’s the thing… I’m not sold. There were so many questions running through my mind, just as there are before I try a new supplement of any kind. It got me thinking… Read more

FAB ABS

This new core routine simply could not go without a video tutorial. Although some moves may be completely made up, believe me when I tell you they work. You can do sets of 10 or 20, choose your poison, but make sure you go through them at least twice!

In and Out Superman

In and Out Plank Twists

Knee-in Push Ups

Alternating Plank Twist Kicks

Bicycle Crunches (you can do these lying down or propped up for added intensity)

Russian Twists

X Sit-Ups

Dumbbell to Leg crunches (opposite arm & leg / do each side)

Plank V-Ups

Alternating Reverse Plank Abductors

Slow Flutter Kick Raises

Circle Leg Throw-Downs

Now, you can work back up from the bottom or start from the beginning and repeat!

Enjoy! 🙂

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