What Is Better: 10,000 Steps or an Hour of Cycling?

 

Have you heard the recommendation to walk at least 10,000 steps every day to stay healthy? Sounds good, but what if you’d rather ride your bike? Which way of keeping healthy is more effective? Let’s take a closer look.

Walking takes up more time

Walking 10,000 steps would transport the average person about 8 km (5 mi). If we consider the average speed of walking, 5 km/h (3 mph), then it would take roughly 1 hour and 36 minutes to complete the daily amount of steps.

Cycling burns more calories

The average walking speed of 5 km/h (3 mph) makes the average person burn approximately 232 kcal per hour. So the whole distance of 8 km, or 10,000 steps, will make you burn about 371 kcal in total. Cycling at a moderate speed of 20 km/h (12 mph) burns approximately 563 kcal per hour. And the difference is even bigger when we increase the intensity. A fast walking speed of 6.5 km/h (4 mph) burns 352 kcal per hour, while a fast cycling speed of 30 km/h (19 mph) burns 844 kcal per hour.

Cycling is better for obesity prevention

Researchers from London investigated the relationship between various commuting methods and obesity risk. Data from 150,000 participants revealed that both walking and cycling showed better results than taking a car or public transport. Walking was associated with significantly reduced BMI and body fat, but to a lesser extent than cycling. The average study participant who cycled to work would weigh about 5 kg less than a similar person commuting by car.

Walking doesn’t require any equipment

These numbers don’t mean much if you don’t do the exercise in question, and walking has the upper hand here. Anyone can go for a walk under almost any circumstances. With cycling, you need a bicycle, ideally a well-maintained one; you also need a helmet and somewhere to ride.

Is cycling better?

If you love it, then yes! Cycling is more time-efficient, burns more calories, and is better at keeping you fit and slim. And the “disadvantage” of having to own and maintain a bike is probably something you enjoy anyway. But if cycling is not your thing, walking will do the job too – anything but sitting on your butt!

7 BENEFITS OF HAVING A WORKOUT PARTNER

 

WORKOUT PARTNER BENEFITS

While some prefer a solo fitness regime, as it enables us to keep on track and stay focused, others enjoy working out with a partner. This is because it helps them to stay motivated during a workout, boosts their overall performance and they often feel they have more fun.

Read on to find out how having a buddy can help make workouts for the both of you more effective and enjoyable:

FRIENDLY COMPETITION

Finding your fitness partner-in-crime is an excellent excuse to engage in a bit of healthy competition. Neither of you will want to fall behind during your workout, so it can be that added boost that will help you keep going and reach new heights.

YOU’LL HAVE MORE FUN

While it’s important to make sure you get a killer workout in, it’s also just as vital to have fun. Exercising by yourself can get a little lonely, so with a partner you’ll be able to share both the good and the tough times with a smile on your faces. Plus, combining training with having a bit of chat and banter makes things even more enjoyable!

FRESH IDEAS

Occasionally, we may shy away from trying out that new class we’ve always fancied or that area in the gym we’ve found intimidating and been nervous to approach. But with a workout partner on board, you’ll both be able to support one another, learn new things and step out of each other’s comfort zones.

SPOT BUDDIES

If you’re thinking of going the extra mile with your weight training, a friend can help ‘spot’ you through those last couple of tough reps at the end of your set. Having someone else around when you’re lifting heavy weights also makes your workout a lot safer and keeps you both injury free.

Workout buddies will also help each other to perfect their form by pointing out the times their partner needs to straighten their back more or bend their knees that little bit extra.

FOLLOW A STRUCTURE

Weight training with a partner is ideal. You can alternate your exercises so that your friend completes their set during your rest period and vice versa. This should eliminate any distractions in between sets like scrolling through your phone on social media, something many of us are guilty of!

REGULAR ROUTINE

It can be incredibly easy to make excuses not to visit the gym. This is especially true if you’re going on your own. You are, however, much more likely to keep going if you’ve got a workout buddy. This is because you may feel guilty about not turning up and letting them down. This could help you keep going with your regular workouts.

STAY MOTIVATED

Sometimes, all we need is a little bit of encouragement to help us push out that last rep, run that bit faster, go the extra mile, or hang in there for another minute, all for the kudos that your workout partner’s “well done”, high-five or pat on the back brings with it. Having a workout partner can help inspire you to keep going and get even better.

belly dancing lessons online

 Belly Dancing Course is an online belly dance class that has been gaining in popularity, but is it effective? Here's a review of its pros and cons.

Mariella of Belly Dancing Course offers over 50 videos (over 8 hours) of belly dance instruction and promises a fun, engaging and easy way to learn belly dancing. 

Judging from the content being offered, this course is relatively inexpensive compared to other belly dancing DVDs. But lets take a closer look at its pros and cons.

The Pros:

- Belly Dancing Course is one of the most comprehensive class on belly dancing I've seen. It includes 5 major routines taught by 3 different teachers. It covers almost every move, including advanced combinations and performances. As such it is great for both beginners and experts alike.

- One-on-One coaching is priceless. Mariella offers private individual coaching by skype and email. This is indeed invaluable for anyone starting in belly dancing and its the closest thing you can get as compared to a real live dance class.

- This high-caliber package has earned accolades for Mariella's clear and supportive teaching style, her attention to solid technique, as well as for its exceptional production quality. It's fun, easy to follow and "holds your hand" at every step of the way.

- You get the convenient option of watching online, downloading all the videos or getting the DVD edition.

- Also, Belly Dancing Course is the only online course I've ever see to offer a full money back guarantee. That means if you're not completely satisfied with the course, you will get your money back. It makes this a risk-free to try it out.

The Cons:

- As with any dance class, the best learning environment is in a real class. However, Belly Dancing Course is the closest thing you can get if you don't have the time or money to sign up for a class in your area. The one-on-one private coaching by Mariella really seperates this from other similar online courses.

- It may be a little overwhelming at first due to the huge amount of content. However, all videos are organized by category so if you're a beginner, you should start with the basics right at the top.

Here's the bottom line:

Overall, there is no doubt that Belly Dancing Course is a very comprehensive and detailed online class that comes with a great amount of content and exceptional video production.

The private coaching by Mariella makes this course head and shoulders above any other similar course on belly dancing. 

I highly recommend this course and if you're looking to start belly dancing, this will be perfect companion to get started with.

              

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So by now you're probably wondering what this Secret Obsession is, right?

 

Hi, My name is James...

And just 90 seconds from now I'm going to let you in on something every man is secretly obsessed with.

It's Something He CRAVES...

More than love, more than money, even more than sex.

And the craziest part is this one secret obsession holds the key to winning a man's love, attention, and total devotion for LIFE but not one woman in a thousand even knows it exists!

And those that do almost never share it with another soul.

After 12 years of working with thousands of amazing women as a relationship coach, I've witnessed the secret male obsession to be the key to a man's heart.

Because once you understand it, you'll be able to make the man of your choice feel a burning desire for you that's so powerful that you'll literally become the most important person in his life.

The person he thinks about all day long.

And you'll also hear the real-life stories of women who used this same secret obsession to create the deepest love of their lives, all from seemingly "hopeless" situations and how you too can create the love you deserve.

Because no matter how bad your situation seems right now...

• Even if you're worried your man is losing interest after getting intimate with him too soon...
• Even if you've given up hope that your man will ever commit to you...
• And even if he's been completely ignoring your calls and texts

...it doesn't matter.

Because the moment you flip this secret trigger in a man's heart (a trigger so secret that 99% of women and men don't even know it exists) he'll feel a surge of desire for you that goes far beyond physical attraction... and makes him see you in a whole new light.

Without even realizing it, he'll start to picture you in his life and every other woman, past and present, will fade from his mind.

Because when you tap into a man's most primal, inner desire, you literally become his OBSESSION.

And even though he's starting to feel the deepest love connection of his life, he won't know why...

Because this secret flies completely under his radar.

So by now you're probably wondering what this Secret Obsession is, right?

Well, to put it simply, it's a recently discovered primal drive that ALL MEN are powerfully influenced by without even knowing it.

Every man you know agonizes over this primal drive more than anything else... Even his sex drive.

In fact, this drive is so hard-wired into a man's mind that is subconsciously controls everything he does.

From the time he wakes up to the moment his head hits the pillow at night.

It's something I've come to call...

"The Hero Instinct".

And I now believe it's the biggest secret to becoming a man's deepest passion and priority in life.

In fact, it doesn't matter how "in love" or "infatuated" a man is. If the woman he's with doesn't bring out his Hero Instinct, he'll always feel like something important is missing and he'll eventually seek out a woman who knows this secret.

On the other hand, when you know how to trigger a man's Hero Instinct, his heart will be yours, and yours alone. And he'll go to the ends of the Earth to make you happy.

Okinawa Flat Belly Tonic Reviews

 

Why Do You Want Okinawa Flat Belly Tonic?

Okinawa Flat Belly Tonic is formulated with 100% natural ingredients that could help individuals eliminate excessive weight. Flat Belly Tonic comes in the form of a powder; hence it can be consumed easily with water or any protein shake. This weight loss supplement starts working from the root cause, and it directly attacks the excessive fat build-ups that result in quick weight loss.

The main reason behind the success of Okinawa Flat Belly Tonic is its ingredients. Here is a list of main ingredients that makes Okinawa Flat Belly Tonic an effective solution for weight loss.

Ingredients of Okinawa Flat Belly Tonic

Okinawa Flat Belly Tonic claims the tonic is 100% organic, natural, and GMO-free. Including a variety of herbs, plants, and berries, which makes the tonic vegetarian. We have classified ingredients based on their main metabolic properties and antioxidant ingredients.

The first section contains central metabolic ingredients to help boost the base metabolic rate to burn fat. These ingredients are:

• Piperine: It is found mainly in black and long pepper and is known for its ability to burn fat in the body and eliminates fat storage.
• EGCG: this is a plant extract found in green and white tea. Epigallocatechin gallate (EGCG) is famous for reducing inflammation in the body, and it also prevents brain and heart diseases.
• Hibiscus Sabdariffa: this ingredient is beneficial for controlling blood sugar levels, helps in weight management, maintains liver health, and improves fat loss.
• Inulin: It is a type of fiber found in many vegetables such as wheat, onions, leaks, and asparagus. Inulin is very useful in weight loss and improves the digestive system of the body.

The other ingredients are antioxidants that are a rich source of vitamins and minerals, therefore promoting a healthy body.

• Mulberry: It helps in controlling blood sugar levels and cholesterol in the body. Mulberry contains a fair amount of Rutin compound, which helps improve the body’s fat-burning capabilities.
• Aronia Berry: It is famous for its rich source of antioxidants. Its properties help strengthen your immune system, boost energy, and add to your general dietary fiber requirement.
• Momordica Charantia: This ingredient is found in the tropical region and is extracted from the tropical vines. It is known for reducing the amount of belly fat and also controls blood sugar levels.
• Acai Berry: This ingredient is commonly used in various smoothie bowls. This berry helps maintain cholesterol levels and reduces the amount of fat absorbed after food consumption.

• Okinawa Flat Belly Tonic- Its Pros & Cons

  Pros

  • The ingredient of the product may produce fat-burning hormones.
  • The product is 100% natural and safe and has no side effects.
  • It powerfully destroys fat cells.
  • No need for a personal trainer or dietician to guide you.
  • One hundred percent money-back guarantee if the product does not work.
  • It tastes delicious, and you will feel refreshed as soon as you drink it.
  • Available at a reasonable price.

  Cons

• Not available offline (Only available through the official website)
• The website has stated that this tonic should not be used during the pregnancy period. It may be harmful to the baby.

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Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Stall Fat Loss?

 

Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself?

If you're serious about achieving permanent fat loss and a complete health transformation while eating your favorite foods every meal…

Here’s The Deal:

In my opinion, the nutrition industry is hopelessly broken. Instead of helping people improve their health and overall physical appearance, the world is filled with myths, scams, and flat-out lies.

I mean, it’s obvious the current dietary guidelines don’t work. Just look at the stats. 71.6% of American adults aged 20 and above are overweight, of which more than half are obese!

Now, if you’re one of the millions of people who follow all the nutrition rules outlined by health and fitness “gurus” but still carry excess fat, it is not your fault!

The Truth Is:

No matter how genetically “doomed” you may think you are, and no matter how frustrated you may feel after trying and discarding many diets, you absolutely can have the lean and alluring body of your dreams.

You see, getting into fantastic shape isn't nearly as cruel as nutrition and fitness “gurus” want you to believe. In fact, if you avoid the four most common and catastrophic diet mistakes, shaping your dream figure is actually a simple process.

Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Stall Fat Loss?

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Mistake #1

Not being in a calorie deficit

According to some “experts,” losing weight and keeping it off is all about controlling the types of food you eat.

They say particular foods are "fattening" because they pause fat burning and cause a hormonal environment that leads to weight gain... while other foods "balance" the system and stimulate fat loss.

While that’s partially true, it doesn't give you the full picture. The reason is that if you want to lower the number on your scale, the most important thing you must do is enter a caloric deficit.

It’s simple. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.

Looking for proof? Well, dozens of studies show the vitality of calorie balance.[3-19] One of these is a case study by Mark Haub, a professor of human nutrition at Kansas State University.

He carried excess pounds and, knowing the importance of calorie balance, decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.

The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.

Now, I don't recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.

Mistake #2

Severe calorie restriction that gives you the metabolism of a 90-year-old lady

If an energy deficit of 250 calories a day will get you lean, a 1,000-calorie deficit will give you the results four times as fast, right?

Wrong! Many people make this mistake, and I used to do it too before I knew any better.

The truth is, severe calorie deficits screw up your physiology. That's why almost all low-calorie dieters regain the lost pounds when they stop the program... plus, most often gain some more on top of that.

You see, your body doesn't know you're trying to get ripped for the beach. Instead, because you're starving yourself, it thinks you're stranded with no food.

As a result, your body’s metabolism will plummet to prevent you from losing weight. This means that as soon as you come off your diet, your body will store as much food as possible as fat to prepare itself for the next starvation.

That’s why it’s essential to eat according to a calorie target fine-tuned for your body, your situation, and your goals.

TRY IT NOW

Mistake #3

Thinking all calories are created equal

Thus far, we've looked at calories. And while calories are a crucial piece of the fat loss puzzle, they're in no way the only thing that matters. You see, when most people say they want to lose weight, they actually strive to improve their health and look better.

The thing is, if you want to accomplish such feats, you shouldn’t strive for weight loss. Instead, set your sights on fat loss. That's because losing weight doesn't necessarily improve health and appearance, but losing fat does.

Now, when it comes to fat loss, calories remain a crucial element. But what is just as crucial is your macro intake. In other words, your consumption of protein, carbs, and fat is vital. How you set up your macros has a profound effect on how your body will respond to the meals you eat.

For example, if you consume too many carbs, it’ll be near impossible to lose fat even if you maintain a calorie deficit. That’s because carbs spike insulin, a hormone that blunts fat loss in two main ways.

One of these is that elevated insulin levels block the release of fat from your fat cells.[21-23] And if your cells can't release fat, your body can never burn off the excess.

Second, elevated insulin levels cause the storage of energy found in your bloodstream to morph into body fat cells.[23-25] This means the energy won’t get burned off by tissues like muscle but instead snakes its way around to places like your hips and abs.

That’s why researchers call insulin the "fat storage hormone," and that’s why carb-rich diets make it nearly impossible to lose fat.

Insulin is but one example. Optimizing your macros is crucial for many more reasons, so in a minute I’ll show you how to set up your macros to triple fat loss.

The best part? The method I’ll show you in a minute from now is effortless to follow and never leaves you hungry. In fact, this eating style is so satiating and easy to follow that you would probably forget you were on a diet if you weren’t losing fat so fast.

Mistake #4

Following an unrealistic, overly restrictive diet

Willpower works like a battery – you only have so much of it until it runs out. That’s why very restrictive diets deplete your willpower, increase your cravings, and lead to binging – the exact opposite of what you want when trying to build your dream body.

I've seen it countless times before... a guy or gal who is dedicated to losing weight and getting healthy. To kick things off, they start a diet that only allows food like tilapia, asparagus, and chicken. After all, that’s what the fitness magazines recommend.

While the results are great in the beginning and the dieter loyally brings Tupperware boxes packed with "healthy" meals wherever they go, their willpower eventually runs out and that diet gets tossed out the window.

Just keep in mind that dieting itself is already hard. Don't make it even harder for yourself by enforcing all kinds of unnecessary restrictions. Otherwise, you’ll likely take on a “screw it” mentally after a few weeks or even days, wake up in a sea of Twinkie wrappers and be back to square one.

The Solution to These Diet Blunders:

A Keto Meal Plan Customized to Your Body, Situation, Goals, and Taste Buds

If you want to take all the guesswork out of your diet and follow a guaranteed-to-work plan, then you'll love my brand-new custom keto meal plan service.

What Truly Sets These Meal Plans Apart is that They’re Based on the Keto Diet

Unless you were lost in the Himalayas for the last few years, I bet you've heard of the keto diet. In fact, you probably have a friend or family member who has transformed their body like magic with this diet.

But in case you didn’t know or just forgot, here’s a quick recap. A keto diet is an eating style where you consume almost no carbs, moderate amounts of protein, and high amounts of dietary fat. So, you’ll be eating tasty high-fat meals like ribeye steak with roasted garlic and butter.

“Why would you do that?” you may wonder. Well, a very low carb intake puts you into a state called “ketosis.” You see, under regular circumstances, your body relies for the most part on glucose (the stored form of carb).

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When you minimize your carb intake, however, there's not enough glucose available for your body to fuel all its functions. And because some tissues like your brain cannot use fat for fuel, your body needs an alternative energy source to stay alive.

That’s where ketones come in. Ketones are chemicals produced in your liver when glucose is scarce. Various tissues like your brain can use these ketones for fuel when glucose is absent.[28] That's an excellent outcome because, otherwise, you would die.

Now, when your body uses primarily ketones and fatty acids for fuel, you're in a state called “ketosis.” That’s invaluable because...

For the last few years, I’ve united leading nutritionists, personal trainers, and chefs to develop custom keto meal plans that are effective, convenient, cost-effective, and (most importantly) enjoyable.

And when I say "custom" meal plan, I mean it. These aren’t your run-of-the-mill, “here are some recipes pulled together from random blogs” meal plans many nutrition “gurus” sell for way too much money.

Instead, we tailor your entire meal plan to your own unique situation, needs, goals, and dietary preferences to ensure you experience optimal progress and follow a diet you enjoy.

In other words, your days of suffering on ineffective and overly-restrictive diets are finally over. It's time to start working based on a method that's best for you.

Ketosis Gives You an “Unfair” Advantage on Your Fat Loss Goals.