Seeing as breathing is such a vital and fundamental part of our lives, one might think that we do it correctly, however we often don’t.
We tend to take shallow breaths and hold our breaths when focusing or under pressure. This lowers our oxygen levels causing fatigue and a lack of clarity and we can make poor decisions and perform poorly as a result. Sitting still in an office chair can also create an oxygen deficit and it is the reason why after vegging-out in front of the TV we feel exhausted even though we haven’t done anything strenuous.

Oxygen thins the blood slightly which helps to lower your blood pressure and speed up the blood flow. This increases your metabolism and burns more calories, therefore the more oxygen you have in your blood, the faster your metabolism will be. You also burn more calories sitting outside than you do sat indoors, as cool air increases your metabolism as it tries to expend more energy keeping your body at a comfortable temperature. Therefore it is more beneficial to exercise outside than indoors.

If you’re unable to exercise then deep, active breathing for a couple of minutes a day can increase your oxygen intake, reduce stress, strengthen muscles and burn more calories.

Also oxygen helps to break down fat molecules and the blood then picks up the waste carbon dioxide to transport it out of the body via the lungs, therefore the more oxygen we take in, the more fat molecules that can be burned off.

‘Oxycise’ is the latest weight loss programme sweeping across America claiming to transform body shape, shed pounds, improve muscle tone and boost energy level based on the information above. Instead of doing high impact aerobic exercise, Oxycise breathing techniques can be done anywhere. The deep breathing forces us to use more of our lungs, to tighten and strengthen the diaphragm muscles which makes our muscles contract and combined with some gentle exercises can burn fat and tone up muscles. A study even found that a women burned 140% more calories than riding an exercise bike.

However sceptics say that breathing too deeply is harmful as it can ‘disturb the balance between carbon dioxide and oxygen needed to neutralise the blood and can cause light headiness and fainting’ and that deep breathing is not going to burn enough calories to transform body shape, it may burn up 2% fat at best, Prof McDonald states.

The jury’s still out without more detailed studies and research but it’s an idea to definitely think about as it is such an easy technique that we can all do.

References: http://www.womensperfectbody.com and http://www.dailymail.co.uk

Does Oxygen Therapy Help With Weight Loss?

Though it has not often been associated with weight loss, oxygen therapy has recently become a more popular way for you to try to lose weight. In the past, oxygen therapy has been used for a variety of other purposes. In general, if you are not getting enough oxygen regularly or you just want to add more to your body to help yourself feel better, you can use oxygen therapy in an attempt to get healthier. However, in some countries, oxygen therapy is actually used as a method of weight loss. If you are interested in using oxygen therapy to lose weight, use Fitday to track your weight loss to see how it works and whether oxygen therapy really works at all.

How Oxygen Therapy Works

There are two basic ways for you to receive oxygen therapy. The first is for you to have a mask strapped over your face that delivers clean oxygen to you. The second way to get oxygen therapy is for you to get an intravenous needle that delivers more oxygen to your body through your bloodstream. The thought process behind why oxygen therapy may help speed up the weight loss process is simple. Fat inside of your body is comprised of hydrogen, carbon and oxygen. So by adding more oxygen to your body, the oxygen should force the fat to get more oxygen and turn into either water or carbon dioxide. Both of these can be safely removed from the body, thus helping you to lose weight. In this way, oxygen therapy should theoretically help speed up weight loss.

Why Oxygen Therapy Might Not Work

Of course, if losing weight through oxygen therapy was that simple, everyone would be doing it. However, if you only receive oxygen therapy every now and then, you’re not going to see any signs of real weight loss. In order to achieve weight loss, you need to follow a proper diet, and get plenty of exercise and rest. A method like oxygen therapy, in conjunction with these three things, might help the process along. But you shouldn’t count solely on oxygen therapy to help you lose weight. However, if you’re interested in using it alongside these things, there are also some basic breathing techniques that require you to take deep, long breaths 15 to 20 times per day that may help you get the results you’re looking for.

The Best Way to Lose Weight

Though oxygen therapy is a tempting method to help you lose weight, nothing beats good old-fashioned hard work at the gym. If you want to use oxygen therapy to try and speed things along, try using Fitday to track your weight loss to see if your oxygen therapy sessions really work. However, you’re not going to lose much weight using oxygen therapy alone. So stick to a healthy diet, get plenty of exercise and stay consistent with your workouts to get the best weight loss results. Oxygen therapy alone is not the answer to your weight loss problems.

EPOC: The Secret to Faster Fat Loss?

Burn calories and torch fat all day long, even when you aren’t working out! If you think this sounds like a cheesy tagline for a scary diet pill, then you’ve probably never heard of excess post-exercise oxygen consumption (try saying that three times fast!). Also known as EPOC, it’s the scientific term for the afterburn effect, which can help you burn more calories long after you’ve left the gym. Read on to learn how EPOC can earn you more effective workouts-no gimmicks required.

A Better Burn

When a person works out at an intensity they can’t sustain for a long period of time, two things happen: their muscles begin to burn and they start feeling out of breath. Why? Upon exertion, muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted, says DailyBurn’s LA-based fitness expert and trainer Kelly Gonzalez, MS, NASM CPT.

These high-intensity training sessions force the body to work harder to build its oxygen stores back up-for a period of 16 to 24 hours post-workout, research suggests. The result: more calories burned than if you’d exercised at a lower intensity for the same (or longer) period of time. Think about it like maxing out your credit card: During rest, your body has to work hard to clear away the lactic acid and pay back its oxygen debt. Exactly how much you can burn after exercising directly correlates to the duration and intensity of your workout, says DailyBurn trainer Anja Garcia, RN, MSN.

RELATED: 5 Moves for Major Fat Burning

Studies show strenuous resistance exercise results in greater post-exercise oxygen consumption compared to steady-state endurance exercise that burns the same number of calories. So while you might burn the same calories during an hour-long jog, shorter, more intense workouts give you more bang for your buck.

Afterburn Advantage

Over time high-intensity workouts can increase your VO2 max, or your body’s ability to use oxygen for energy, Gonzalez says. That means better endurance, which leads to more energy and the ability to sustain more work for a longer period of time.

“You will find that when you do go back to slower, steady state cardio, you’ll be able to maintain that longer with more ease,” Gonzalez says.

For endurance athletes, adding one or two EPOC-enhancing workouts to your weekly routine can also provide a boost at the finish line. The reason: Working different aerobic systems improves endurance while building stronger fast-twitch muscle fibers, which can help deliver that final kick needed to finish strong.

HIIT and Run

Working out at 70 percent to 80 percent of your maximum heart rate will deliver the greatest EPOC effect, says Gonzalez, and high-intensity interval training (HIIT) is one of the best ways to get your heart beating. HIIT alternates between short, intense anaerobic exercises, such as sprints, with less-intense recovery periods. A 2:1 work-to-rest ratio has been found to create the best results, with workouts ranging from four to 30 minutes.

“In today’s busy world, not a lot of people have 60 to 120 minutes to work out at a steady, slow pace,” says Gonzalez. But these quick, efficient workouts make it easy to fit in a workout.

When time is of the essence, Tabata workouts can get the job done in just four minutes flat. Pick an exercise (running, biking, jumping rope, box jumps, mountain climbers, pushups, you name it) and alternate between 20 seconds of all-out work and 10 seconds of rest, repeating for eight rounds. A recent study out of the University of Wisconsin-La Crosse found Tabata-style workouts can burn a whopping 15 calories per minute, and the workout meets or exceeds fitness industry guidelines for improving cardio fitness and modifying body composition.

RELATED: HIIT for the Holidays

As an alternative to interval training, circuit training (moving from one exercise to the next with no rest in between) will give you a similar effect, Gonzalez says.

It’s important to note that your body will take longer to recover from super high-intensity workouts, so you shouldn’t do this kind of training daily. Yoga, stretching, foam rolling, light cardio or any other activity that increases blood flow and aids in circulation will help aid recovery (that means vegging out in front of the TV doesn’t count).

“We only get stronger when we recover,” Gonzalez says, and it can take 24 to 48 hours to fully recover from a high intensity workout.

More from Life by DailyBurn:

5 Smarter Ways to Train Your Heart

How to Do the Perfect Squat

30 Reasons Women Should Lift Weights

  • By Kristen Domonell for Life by DailyBurn

The Amazing Body-Shrinking Properties of Lactic Acid

The Method

February 26, 2009

Wait a second! Why would anyone want to produce lactic acid?

Isn’t that the waste product that you need to flush out of your system or it will make you sore? Here’s where I want to set the records straight. Lactic acid production in exercise is a good thing, in fact a great thing, for your overall state of health and fitness.

So what, actually, is lactic acid? For one, it is not a waste product, and it does not make you sore. Soreness is caused by tiny breaks in your muscles. The truth is, lactic acid is a pure, condensed form of fuel – a kind of power bar — that your body isn’t able to process quickly enough to use for the task at hand. As soon as your body catches a break, so to speak, it goes to work feeding this high-octane fuel to your organs and muscles, which gain from its rich ingredients.

No doubt about it, the health benefits of lactic acid are huge. First, your body uses extra calories for as long as six hours after you stop exercising, just to process the stuff. Once absorbed, lactic acid acts to firm up your muscles and increase your aerobic capacity. In subsequent workout sessions, your body gets better and better at processing this excess fuel, and you gain athletic stamina and a higher metabolic rate. Also, your heart and lungs are now able to send more oxygen through your veins to get rid of fat (which needs a good supply of oxygen to be burned as fuel). Last but not least, the more you “feel the burn” during exercise, the more growth hormone (HGH) – an almost magical substance that helps keep us youthful – your body will make. So: cook up some nice, fresh lactic acid during your workout and you’re on your way to becoming your dream “lean, mean, fat burning machine!”

Let’s take one more look at lactic acid’s many body-slimming benefits:

1. Your body uses extra calories to absorb lactic acid.

2. Every workout session triggers a lengthy post-exercise calorie burn-off, melting away extra calories for hours after you stopped exercising.

3. Once lactic acid is absorbed into your muscles, they become firmer and stronger, increasing your metabolic rate.

4. Your body develops “lactic-acid tolerance”, or the ability to work longer before your muscles give out. This added stamina enables you to work harder during exercise, burning more and more calories along the way.

5. Your body gains aerobic capacity, making it both more efficient at burning fat during exercise (Remember, your body needs oxygen to burn fat).

6. Lactic acid stimulates your endocrine system to produce our bodies’ own natural anti-aging serum, human growth hormone, staving off the withering effects of aging and keeping your metabolic rate high.

Interval training helps us produce this totally natural weight loss product. With interval training, you can work above your “lactic acid threshold,” the point at which your muscles become so fatigued they give out, for brief intervals! After each “full-out-effort” set, you work at a slower pace to give the lactic acid a chance to work its way though your system. Then onto another intense, “feel-the-burn until-you-drop” interval. Your body virtually explodes with energy in the heat of these intense, go-for-broke moments. Your muscles draw energy from every source available, namely the fat and carb stores under your skin and in your belly, and also from within your muscles themselves.

This incredibly intense way of working out generates a huge quantity of lactic acid. In contrast, on a run you have no choice but to stay at or slightly below your “lactic acid threshold.” Pit interval training against long distance running in a lactic acid making contest, and minute for minute, interval training wins hands down. Read more about new findings on interval training here.

Click here to find Bar Method exercise classes near you.

Click here to sample and buy Bar Method exercise dvds.

Build Lean Muscle While Burning Body Fat With Lactic Acid Training

Can you lose fat and gain muscle at the same time? Funk takes you through his Lactic Acid workout for fat loss that will help burn fat while you build muscle and endurance. Try this lactic Acid workout today to lose fat and gain muscle.

Lactic Acid Training is a form of training where you are going to subject your muscles to so much work and volume that a particular by-product, lactic acid, begins to build up in the muscle cells.

This is training used by bodybuilders and athletes who want to lose weight quickly but also gain lean muscle and endurance. Lactic acid, sometimes referred to as lactate, is a by-product of working your muscles when there is no oxygen to fuel the metabolic processes, as is commonly the case when lifting weights.

You see, when doing a normal exercise not to fatigue, ATP fuels each muscle contraction. As ATP runs out though, the body has to resort to an alternative source of fuel to keep the muscle contraction going.

This in return creates this lactic acid by-product, which creates the burning sensation you’ll feel in the muscle tissues. This burning sensation is your body’s way of forcing you to eventually quit the exercise and reduce your risk of any further muscle damage.

What many do not realize though is that apart from the bad burning sensation this creates, there are many great benefits. One is fat burning.

In order to develop that much lactic acid, you have to be working hard.

This means working at an intensity level where the demand for oxygen by your body is greater than your ability to supply it.

This then creates what’s referred to as EPOC, otherwise known as excess post exercise oxygen consumption. When you have this going on, your body is burning up more energy after an exercise session in order to recover from the exercise that just took place.

As long as you are eating in a calorie deficit, this means your body will be better prepared to tap into stored body fat.

Lactic Acid Workout Video

Perform each exercise for the prescribed reps one after the other.

Rest for 60 seconds and repeat.

Complete 2 total rounds

Make sure you use a weight that is your 8-9-rep max.

Take NO LONGER than 30 seconds rest during your reps

Exercises

1. Barbell Back Squats – 40 reps (8-9 reps)

2. Dumbbell Bench Press – 40 reps (8-9 reps)

3. Bent Over BB Rows – 40 reps (8-9 reps)

4. Kettlebell Swings – 40 reps (8-9 reps)

Get it Done!

Is a high-fat diet the secret to burning fat?

A typical high fat breakfast

Similarly, not being able to tuck into Colin the Caterpillar with my colleagues at work wasn’t much fun, but I suppose that’s the way with any diet.

It also took me a few days to learn my portion sizes were too big and I also wasn’t meant to be snacking in between meals – I certainly wasn’t going to be going down to two meals a day as Zana suggested. I was starving!

It did become clear to me that fat does fill you up for a certain amount of time, but it doesn’t leave you bloated like carbs do.

Two days in and I’d lost three pounds, which was extremely motivating. I was craving fruit like mad though.

By the weekend – days six and seven – all I wanted was a glass of prosecco and a pizza with my pals. I wrote in my notes: “Feels good to be healthy but is definitely less fun. This diet is boring. Weekends are rubbish when you can’t eat or drink. It’s ruining my social life.” (I have been known to have a melodramatic side.)

However, my face looked slimmer and less puffy, which could’ve been down to not drinking as much as anything else. My skin looked great, which I do think was thanks to the fat, but I didn’t suddenly feel super fit.

By day nine, my trousers felt looser and my colleagues said I looked slimmer.

The workouts were extremely tough. As in, I-can’t-do-it-makeup-melting-dripping-with-sweat-collapsing-on-the-floor tough. I regularly left the gym feeling slightly like I wanted to throw up, cry or faint. But on other occasions I came out feeling strong.

What about the results?

Any fitness expert will tell you not to measure your progress with the number on the scale, but we as a society are a bit obsessed with doing so.

Needless to say, I was chuffed to have lost seven pounds in ten days. Perhaps more importantly though, my body fat percentage had dropped four per cent.

Incredibly, I started to see the slighted bit of ab definition too and lost at least an inch all over my body.

The bottom line

The results of the diet are pretty astounding, but as with any quick weight loss programme, the question is: did I keep it off?

Well, largely, yes. I’ve put on a few pounds in the weeks after, but my weight tends to fluctuate around a couple of pounds anyway. Zana actually recommended I switch to a low-fat diet afterwards if I wanted to continue losing weight, which was puzzling.

There’s a lot you can learn from the diet, but following it strictly just isn’t practical, especially if you want to have a social life.

It’s also an expensive diet to follow – lean meats, avocados and pine nuts sure do add up.

But would I do it again if I wanted to quickly trim down for a holiday or social event? If I was really desperate, probably yes.

You really can lose fat by eating fat, as long as you do it right.

3 Secrets to Burning Fat Effectively

Tips for Getting Your Workout Balance Correct

By Paul Rogers | Reviewed by Richard N. Fogoros, MD Updated December 31, 2017

Burning fat is key to weight loss, body shaping, and improved health or athletic performance. Whether trimming the waistline, smoothing the love handles or losing the cellulite, we all know we should do it but rarely do it right.

The solution lies largely in our understanding of human physiology and what is needed to achieve that “sweet spot” where we burn more fat than we consume.

Why Dieting Doesn’t Work

It is all about energy in and energy out.

The body is a system of which fat is a part. You need to work within that system to understand the role that fat plays and why it can sometimes accumulate excessively.

The body normally burns fat and a mixture of carbohydrates, in the form of glucose, for fuel. The level by which these fuels are consumed is based largely on your physical activity and the number of fats and carbohydrates you consume. When you are at rest, the body will store these fuels for future use. When you are active, the body will turn to these reserves for fuel.

The problem arises when you take in more energy through food than you consume through exercise. Often within a short period of time, the fat and glucose can accumulate to a point where you not only gain weight but begin to develop glucose intolerance.

When this happens, people will often make the mistake of cutting out all carbohydrates and all fats, assuming that the body will burn off the reserves on its own.

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The problem with this is that, by starving yourself, your body will start breaking down its own tissues to keep the system going. This means that whenever the glucose reserves are used up, the body will start breaking down the proteins in muscles to create new glucose molecules to keep itself going.

In essence, the body will be eating itself up. And, while some fat loss will be achieved, it will mostly at the expense of lost lean muscle mass.

It is only by combining a well-balanced diet with exercise that you can burn those fat reserves while providing your muscles the proteins needed to remain strong.

Finding Your Fat Burning Zone

Once you hit upon the correct diet (consisting of quality proteins and a reasonable amount of fat and carbs), you will need to structure an exercise program with right intensity and time to achieve the ideal fat burning zone.

The fat burning zone can differ from person to person. Generally speaking, it implies a slower pace over a longer period of time (90 minutes or more). But this is not always the case.

Even at a faster pace, you will burn some fat, albeit less than you would glucose. This may be appropriate if you are a seasoned athlete who needs to shed a few pounds. If, on the other hand, you are less fit and have considerably more weight to lose, your ideal fat burning zone would involve a slow and steady approach.

To illustrate the difference:

  • Walking on a treadmill for 30 minutes burns 180 overall of which 108 constitute fat (40 percent glucose and 60 percent fat).
  • Running on a treadmill for 30 minutes burns 400 calories of which 120 constitute fat (60 percent glucose and 40 percent fat).

Why Weight Training Is Needed to Burn Fat

There is another maxim to remember when trying to trim those extra inches: more muscle burns more fat. What this means is that, if you are able to achieve the right intake of protein and exert the right amount of effort to build muscle, all that is really left to burn is glucose and fat.

This would require you to incorporate exercises that build muscle rather than just sweat. While step and spin classes are great ways to burn fat, they cannot do it as effectively on their own, particularly around the waist, trunk, and upper body.

For this, you would need to combine a cardio workout with a structured weight training program.

Why? Because lifting weights moves you quickly into a high-intensity zone, albeit for shorter bursts. While working on a treadmill, cycle, or row machine can burn a lot of calories, if your goal is to burn fat, you need to address your muscle-fat ratio.

What this means is that you need to build more muscle in relation to your body fat. If you don’t, you may lose weight but fail to achieve the tone needed to refine the waist, hips, buttocks, thighs, legs, and upper body.

Summing Up

The practical approach to burning fat (as opposed to shedding a few pounds) relies on three basic tenets, whether you are new to training or an experienced athlete:

  • Increase muscle with weight training. Extra muscle burns more energy both during activity (the active metabolic rate) and at rest (the resting metabolic rate). Cardio alone usually can’t accomplish this, and dieting definitely won’t.
  • Lift heavier weights. This means finding weights that allow you to complete eight to 12 reps with enough effort to be challenging but not too much as to lose form. If you are able to manage 15 to 20 repetitions, you won’t build muscles and would be better served doing just cardio.
  • Incorporate higher intensity cardio. High-intensity exercise, even if only in short bursts, may help rev up the metabolism quickly, particularly at the start of a workout. But don’t overdo it. Keep the intensity within your recommended maximum heart rate, and remember that fat burning requires the right amount of intensity and time.

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