Diet, Weight Loss & Nutrition

The Truth About Intermittent Fasting For Quick Weight Loss

The Truth About Intermittent Fasting For Quick Weight Loss

There is a lot of information about weight loss on the internet. How do we lose weight? What’s the secret to losing weight fast? We’ll explore the truth about intermittent fasting for weight loss, and focus on the difference between intermittent fasting and chronic caloric restriction.

Quick History of Intermittent Fasting

thin fit woman in underwear bottom holding a measuring tape around her thin waist

Since the earliest antiquity, we have learned from historians and archaeologists that intermittent fasting has been a part of human civilization for millennia.

First, it was based on evolution. Our ancestors only ate when they were hungry and when they could find food. So, when they got hungry, they found food, ate, got hungry, found food again, and ate again. That was one of the earliest forms of intermittent fasting in humans. Eventually, civilization occurred and things changed. We grew our own crops and reared our own livestock so food became more readily available. We didn’t need to fast anymore as we had access to food.

Intermittent Fasting vs. Chronic Caloric Restriction

hand turning dial to reduce calories per day

Chronic caloric restriction is an effective weight loss method that requires you to reduce calories every day, seven days a week, four weeks a month, 12 months a year. Most people aren’t satisfied with that, as they have to eat less food all the time. We all know about fad diets, but science and history tells us that intermittent fasting can be as powerful, and maybe even more powerful than chronic caloric restriction.

 

How Intermittent Fasting Helps Weight Loss

graphic image of macrophage immune cells

Interesting studies have shown that intermittent fasting can change how macrophages (immune cells) act around adipocytes (fat cells). It can actually change how fat cells release fat in a very different way than chronic caloric restriction. Studies have shown that intermittent fasting changes microbiota, or the good bacteria that grows in our gut. Microbiota is important for weight loss, brain health, immune health, and other processes that help you be stronger and live longer. Intermittent fasting can improve insulin levels, blood pressure, blood sugar, sleep patterns, cholesterol, and triglycerides. Eight human trials have shown that intermittent fasting can be as effective, if not more effective than chronic caloric restriction.

This is typically done in cycles of what’s called “five-and-two”:

  • For five days, eat normally and healthfully. An example would be to follow a Paleo diet which is high in protein and low in carbs and sugars.
  • Then, for the next two days, eat less and restrict your calories to 300, 400, or 500 calories.
  • Repeat for five to seven cycles.

After five to seven cycles (which may take a month or two) of five-and-two, you will lose weight. By eating healthy food, good fats, and good proteins, you’ll lose weight and help your blood sugar and blood pressure levels.

There are certainly fad diets out there that can help you lose weight. But, if you do the five-and-two, and those two days consist of a 75% reduction in your calorie intake, it is potentially more powerful and gives you better benefits than other diets out there.

 

Make sure that you check out my other videos on weight loss, on blood pressure, on blood sugar.

Share this with your friends, with your loved ones. Like it, subscribe to the notifications so that you get more information each and every week.

Dr Ryan Shelton

We’ve developed a supplement called Trim 14 that, when incorporated with intermittent fasting, can help you lose weight by changing your metabolism, and really reversing you back to the biology that we evolved with.

I’m so proud to accept you into my community. I hope that you check in more and more and more, because this is about educating you on your health and wellness.

Thanks so much. I’m Dr. Ryan Shelton.

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Delicious Kale Smoothie For Weight Loss (AND LONGEVITY!)

Delicious Kale Smoothie For Weight Loss (AND LONGEVITY!)

If you’re trying to lose weight, or you’re concerned about longevity, just remember this phrase: Kale is king. This delicious kale smoothie has been developed to help you with weight loss and increased longevity.

Kale is King

kale smoothie in a mason jar with a bowl of kale and scattered kale leaves on a white table

Kale is king because it’s the king of superfoods. It is part of the cruciferous vegetable family, along with broccoli and cauliflower, kale, mustard greens. But per cup, there’s nothing more powerful than kale. It contains about 33 calories per cup and is loaded with vitamins A, K, C, B6, calcium, copper, potassium, magnesium (which is the number one mineral deficiency in America), manganese, omega-3 fatty acids, lutein, quercetin, kaempferol, and zeaxanthin.

Kale helps with blood sugar, blood pressure, and even cardiovascular disease. It can reduce bad cholesterol by 10%, and increase good cholesterol by 27%. It also helps with fullness and is a great source of fiber. It’s prebiotic, so it helps to develop those healthy bacteria in your gut. Kale helps with detoxification as well, which is important for any weight-loss program detox. It also contains sulforaphanes and glucosinolates which help with the process of the liver detoxification.

Delicious Kale Smoothie For Weight Loss

When most people think about kale they think, “Oh, it’s a dark leafy green. I don’t want to eat kale, I don’t want to eat dark leafy greens.” So, here’s a fast, easy, and delicious smoothie to save the day!

a piece of kale on a white surface

So we’re going to add two handfuls of kale. You can add something sweet, like frozen berries, to counteract the bitterness that sometimes kale can have.

Next, add just a pinch of chia seeds for fiber and omega-3 fatty acids. Then, add a pinch of flax seeds. The fats in the chia seeds and the flax seeds actually help to absorb some of those fat-soluble vitamins in kale, like vitamin A, K, and D.

For liquids, use coconut milk. Coconut milk is really high in MCT (medium chain triglycerides), which have been shown to help with weight loss. It’ll also make this smoothie taste like a milkshake.

the word chia spelt out with chia seeds

Then, add kefir as a secondary liquid that’s rich in probiotics. Studies have been shown that healthy bacteria growing in your gut can actually help you to lose weight.

It is recommended to drink this smoothie three to five times a week, at least. You can use it as a post-exercise replenishment or as a breakfast replacement.

 

 

Dr Ryan Shelton

So thanks so much for turning into our kale super smoothie drink to help with weight loss and longevity. Make sure to like the page, share it with your friends and loved ones. Hit the bell to get notifications, subscription updates.

I’ve also made a couple of other smoothie recipes that you should check out, for weight loss, for longevity. This is just one of three and I encourage you to look at the rest of them.

Thanks so much for joining me, I’m Dr. Ryan Shelton.

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Getting Over the Plateau: Simple Steps to Shed the Final Ten Pounds

Losing weight isn’t necessarily as complicated as many people make it out to be. That being said, there is no miracle cure either – it will take time, dedication, and hard work for you to meet your goals. If you’ve seen positive results with your weight loss plan, great! Keep it up! If you’re still struggling, however, you might need to take a closer look at your daily habits.

What many people don’t realize about weight loss is that you have to change your strategy as you go along. You’re probably already aware of your BMR – your basal metabolic rate or the minimum number of calories your body burns to maintain essential processes. What you might not know is that your BMR changes as you lose weight. This means that your calorie burn might decline as you lose weight – this is what makes it so difficult to lose those final 10 pounds.

Fortunately, there are some simple things you can do to get over this weight loss plateau. Keep reading to find out what they are!

  1. Make adjustments to your calorie intake. As you lose weight, your metabolism is going to adjust, and you may not burn as many calories as you were burning before – when there is less of you, it takes less energy to keep your body running. After you lose the first ten pounds, it is important to adjust your calorie goals and then keep adjusting them every ten pounds or so.
  2. Clean up your diet. Weight loss is a little more complicated than calories in versus calories out – it also matters what kind of food you are putting your body. If you’re focusing mostly on calorie count and exercise, but you’ve hit a plateau, try cleaning up your diet and focusing on more high-quality whole foods like lean protein, whole grains, and fresh fruits and vegetables.
  3. Switch up your workout routine. In the same way that your metabolism changes as you lose weight, your body also adapts to exercise which means that you won’t be burning as many calories doing the same workout now as you did a few months ago. High-intensity interval training is a great way to break up your workout routine and to burn some extra calories while you’re at it.
  4. Buckle down on snacking. A bite here and a nibble there may not seem like much, but those calories can really add up when you’re trying to shed those final ten pounds. Take a closer look at your daily diet to see if you’re getting extra calories somewhere that haven’t been accounted for. If you don’t already, consider keeping a food journal for a week to really track your intake.
  5. Get plenty of sleep and avoid stress. It may not seem like sleep and weight loss are connected, but the simple truth is that your body cannot function at its optimal level without sleep and your metabolism is part of that. Your body also resets its hormone balance while you sleep, so you don’t catch enough Z’s, you could end up making hormone imbalances worse which could inhibit your weight loss or even reverse it, causing you to gain weight.
  6. Start lifting weights. As you approach the final stretch of your weight loss journey, it’s time to start thinking about how you are going to maintain your results. If you simply go back to your old eating habits, you may end up gaining back all the weight you’d lost. To prevent that from happening, and to shed those final ten pounds, start incorporating strength training into your workout. Muscle burns more calories than fat, so having more lean muscle mass will help you maintain your new bodyweight.
  7. Eat more protein and fewer carbs. Adjusting your macronutrient intake is a good way to jump-start your metabolism to help you get over the plateau to shed those final ten pounds. Protein is particularly important because it will help you maintain the lean muscle mass you built from the previous step – plus, it has the highest thermic effect of food (TEF) which means that your body burns more calories digesting protein than it does for fat or carbohydrates.
  8. Stay properly hydrated. It is always a good idea to keep your body hydrated, but it is particularly important for weight loss. Not only does hydration help support healthy digestion, but it will also help to reduce your appetite and curb cravings. Try to drink at least 8 (8-ounce) glasses of water per day and drink extra on days where you work out.
  9. Keep an eye on portion sizes. You don’t necessarily have to count every calorie that passes your lips in order to lose weight, but you do need to be mindful of what and how much you are eating. If you’re following a healthy diet but still struggling to lose those final ten pounds, it may be that you are simply eating too much. Take the time to learn proper portion sizes and then follow them!
  10. Cut yourself some slack. If you’ve been dieting for a long time, you might feel like you’re starting to burn out and struggling to lose those final ten pounds can be very frustrating. It may help to give yourself a bit of a break – a weekend off where you enjoy the foods you like (in moderation) without obsessing about the calories. Taking a break can be good for your mental health and your motivation, plus a day or two isn’t going to completely through off your results.

Every person’s body is different, so you may have an easy time losing weight, or it could be very challenging for you. No matter what your individual circumstances may be, losing weight is a long-term goal that takes time to achieve. By following the tips above, you can reach your goal and avoid that weight loss plateau during the final ten pounds.

Good luck!

Drink This Superfoods Smoothie Daily For Fast Weight Loss (NON NEGOTIABLE!)

If you want to lose weight and lose weight fast, here’s a superfood weight loss smoothie that can help you do it in no time at all. Drink it at least once a day, if not twice a day, and start to see results. This smoothie for weight loss, energy boost, and detoxification cannot be beaten!

What’s in this Superfoods Weight Loss Smoothie?

Avocado

half an avocado against a white background

The recipe starts out with half an avocado. Avocado is a wonderful source of fiber, monounsaturated fats (so it helps you feel full), potassium, and minerals. It’s a superfood in itself for sure!

 

 

 

Banana

fresh sliced banana on a wooden boardThen, we add a banana. Unlike other weight loss smoothies out there, this one not only helps you lose weight, but it also helps with energy levels and liver detoxification.

 

 

 

Berries

blueberries, raspberries, blackberries for superfood smoothieThe next ingredient is berries. Frozen berries are preferable, but you can use fresh berries. Any type of berries will do – strawberries, blackberries, blueberries, or raspberries. With frozen berries, the freezing process actually helps to break down the cellular walls, making those antioxidants, proanthocyanidins, and all those powerful nutrients in those dark berries more bioavailable. This means they are absorbed into the body more easily.

 

Almond Butter

top down view of a jar of almond butterThe next ingredient here is about two tablespoons of almond butter. You can use peanut butter, but almond butter has more vitamin E, more selenium, and a better profile of healthy fats.

 

 

 

Chia seeds and Flaxseeds

white porcelain dishes filled with different seedsDid you know that you actually cannot lose weight without healthy fats like omega-three fatty acids? This recipe contains two different seeds that are rich in these healthy fats. Chia seeds are a great source of omega-three fatty acids and fiber that will aid you in your weight loss goals. Flaxseed is another great source of omega-three fatty acids, plus fiber and lignans.

 

Coconut milk

glass of coconut milk with fresh coconuts around itFor the liquids, we have coconut milk. Coconut milk is high in something called “medium chain triglycerides” (or MCT). Medium chain triglycerides have been shown to help people lose weight, feel more full, and help the liver to process fat.

 

 

Kefir

white glass filled with kefirYou can use yogurt but this recipe calls for Kefir because it has higher amounts of healthy probiotics than yogurt. Recent studies have shown a clear relationship between healthy bacteria growing in the gut and its disparity to the development of obesity. Obese patients and clients of mine have a different gut bacteria culture growing than those who are thinner. Kefir is great because it’s power-charged with probiotics that support healthy bacteria in your gut.

 

Pure Greens Super Food

bottle of pure greens superfoods supplement

Now, here’s the secret ingredient: the Pure Greens Super Food supplement. It contains some of the best herbal and fruits and vegetable products out there, with 57 superfoods in one superfood drink. It’s a combination of a:

  • Herbal blend using a number of herbs which help to detoxify the liver.
  • Fruit and vegetable blend providing those powerful antioxidants to help with weight loss and energy levels.
  • Probiotic blend to help support the existing probiotics in either the yogurt or the Kefir that you eat.
  • Mushroom blend to support the immune system and energy levels.
  • Enzyme blend to support the digestive process.

Conclusion

You can use this superfood weight loss smoothie as a meal replacement for breakfast, if not breakfast and lunch. Combined with a healthy diet, movement, or exercise program, you will lose weight!

We also have another smoothie specifically targeted for individuals with diabetes. Check that out if you, or your friends, or any loved ones have diabetes.

 

Dr Ryan Shelton

Thanks so much for tuning in. Make sure to like us. Hit the bell, subscribe to notifications, share it with your friends. Tune in again.

My name is Dr. Ryan Shelton, I believe in the original meaning of the word doctor, which is as teacher. We’ve made this channel to make sure that you’re educated about your health, well being, and wellness.

Thanks so much.

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The #1 Master Tip To Lower Blood Sugar 2

The #1 Master Tip To Lower Blood Sugar (EASY DRINK!)

If you struggle with high blood pressure or high blood sugar, here’s a great recipe to help lower blood sugar and give you an energy boost. The ingredients are quite simple, and it only takes a couple of minutes to make!

Make This Smoothie To Lower Blood Sugar

close up of blackberries on a wooden table

For this recipe, we’ll be using lots of proteins, greens, and berries because all of those ingredients have been found to help lower blood sugar, have powerful antioxidant effects, and give you great energy.

The first ingredient is half an avocado. The second is a slice of a Granny Smith apple to add a little bit of tartness to the drink. Then, throw in some spinach.

Next, add some frozen berries. Research has shown that the freezing process helps to rupture the cellular walls of blueberries, raspberries, and strawberries, making their antioxidants more bio-available so you can absorb them better. You can use any berries you like.

close up of almonds in a white bowl

Now, add some kale. These dark leafy greens are fantastic for your liver, pancreas, and your blood sugar.

Then, we use a pinch of flax seeds. Flax seeds are loaded with healthy omega-3 fatty acids, and a type of fiber called lignins which really help your pancreas and blood sugar.

Add chia seeds and almonds. Chia seeds are another powerful source of protein, omega-3 fatty acids, and lignin fibers. Almonds are an important protein source and they also contain omega-3 fatty acids.

A little slice of beet does wonders for this drink! Beet is basically a superfood for your liver, helping your liver process blood sugar, and all kinds of toxins.

kefir in a mason jar with straws set against a grey background

For liquids, you can use yogurt but we recommend kefir (remember to give it a good shake!). Kefir actually contains more healthy probiotics, live bacteria per ounce than yogurt does.

For the main liquid, use some coconut milk. Coconut milk is chock full of medium chain triglycerides which help your pancreas produce normal amounts of insulin, and reduce haemoglobin A1C.

Blend all the ingredients up to your desired consistency. Make sure it’s smooth, bright, and green. If you find the berries have made it a bit too purple, add more greens and blend again.

The greener you can make this drink, the better it will be to help lower your blood sugar and blood pressure. The best part about this super smoothie – it’s delicious!

green smoothie in a glass with green and red apples, broccoli, and a bowl of kale leaves around it

Have one smoothie a day. It only takes four minutes to make! Take action and try this recipe for the next week. See how it makes you feel, what it does to your blood sugar levels, and how it helps your liver and your pancreas.

As always, do let us know your feedback!

 

Dr Ryan Shelton

 

I believe in the original meaning of the word doctor, ‘docere’ is teacher.

So tune in each and every week. We’ll have more videos that you can like, you can share, you can learn from, and you can improve your health.

Thanks so much.

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What is Wheatgrass and Why Should You Care?

Unless you’ve been living under a rock, you are probably familiar with the juicing craze. Juice bars and smoothie shops are popping up all over the place, offering blended drinks packed with nutritious ingredients. Among the top performers is wheatgrass, an ingredient that has taken the health food niche by storm. But what is it? Keep reading to find out.

What is Wheatgrass, Anyway?

Wheatgrass is simply the sprouted leaves of the common wheat plant, Triticum aestivum. This edible grass can be juiced fresh or milled into a green powder that can be used in a variety of different ways. Even though it is a product of the wheat plant, wheatgrass is completely gluten-free, and many consider it to be a superfood. Here are some important nutrition facts:

  • A teaspoon of wheatgrass powder contains about 10 calories
  • Just one teaspoon (3.5g) contains 1 gram of fiber, 2 grams of carbs, and no fat
  • A 1-teaspoon serving of wheatgrass powder contains 30% your RDA for vitamin A
  • Wheatgrass powder is rich in electrolytes like magnesium and calcium
  • This food contains vitamins A, C, and E as well as plenty of antioxidants and amino acids

Though it is important to note that wheatgrass is rich in antioxidants, vitamins, and minerals, the one nutritional benefit worth extra attention is its chlorophyll content. Chlorophyll is what gives wheatgrass its bright green color, and it supports a number of important bodily processes. For one thing, it is a natural detoxifier that can help cleanse the liver. It also acts like an antioxidant, helping to reduce oxidative stress and fight free radical damage. Chlorophyll also strengthens the blood and gives you a boost of natural energy.

What Are the Health Benefits of Wheatgrass?

As you already know, wheatgrass is packed with healthy nutrients including vitamins, minerals, and antioxidants. It also contains 17 different amino acids, 8 of which are essential – this simply means that your body can’t synthesize them on its own, so they must come from your diet. But what are the health benefits of wheatgrass? Here are a few of our favorites:

  • It has been shown to reduce both LDL or “bad” cholesterol and blood triglycerides with a similar level of benefit to atorvastatin, a common cholesterol medication.
  • In a 10-week study, wheatgrass juice was shown to now only lower total cholesterol, but it also boosted HDL or “good” cholesterol levels.
  • The antioxidant benefits of wheatgrass have been shown to decrease the spread of certain types of cancer and may help minimize the adverse effects of cancer treatments.
  • Wheatgrass may help manage blood sugar levels and reduce symptoms of hyperglycemia.
  • It may help reduce inflammation which can contribute to a number of chronic diseases including inflammatory bowel disease, heart disease, cancer, and autoimmune disease.
  • Drinking wheatgrass juice may improve satiety and weight loss due to its thylakoid content.
  • It has an alkalizing effect on the body and may increase absorption of key nutrients including vitamins and electrolytes – it may also reduce toxicity from processed foods.

In addition to offering all of these health benefits and more, wheatgrass is very safe to consume, even for people with celiac disease or gluten sensitivity. Keep in mind, however, that you still need to exercise basic food safety precautions. Wheatgrass is highly susceptible to mold, so check it before using it – if it has a bitter taste or shows signs of spoilage, don’t use it. If you decide to take wheatgrass supplements, keep an eye out for side effects like headache, nausea, and diarrhea and decrease your intake if they happen. If you continue to experience side effects, talk to your doctor.

How Do You Use Wheatgrass?

Wheatgrass comes in a variety of different forms including powder, juice, capsules, and tablets as well as the fresh grass itself. When it comes to choosing the best form of wheatgrass to use, remember that nutritional supplements are the most beneficial when they are close to their natural form. This being the case, fresh wheatgrass or wheatgrass juice is the most nutritious, though wheatgrass powder comes in a close second. But how do you use wheatgrass? Here are some ideas:

  • Make your own wheatgrass juice in a juicer or blend it with water in a blender.
  • Add wheatgrass powder to fresh juices, smoothies, teas, or salad dressings.
  • Chop up fresh wheatgrass and use it in salads or side dishes.
  • Take oral wheatgrass supplements in capsule, pill, or tablet form.

If you’d like to give wheatgrass a try, one of the easiest ways is to use the fresh grass in a homemade smoothie. Here is a quick and easy smoothie recipe:

Ingredients:

  • 1 cup fresh baby spinach
  • ½ cup frozen blueberries
  • ½ small frozen banana, chopped
  • 1 cup unsweetened almond milk
  • 4 to 5 ice cubes
  • 2 tablespoons chia seeds or ground flaxseed
  • 1 tablespoon wheatgrass powder
  • Liquid stevia extract, to taste

Instructions:

  1. Combine all of the ingredients in a blender.
  2. Pulse several times to chop the ingredients then blend for 30 to 60 seconds until smooth.
  3. Pour the smoothie into a large glass and enjoy immediately.

While you might not be ready to start chugging a glass of wheatgrass juice with breakfast every morning, you should seriously consider adding this nutritional supplement to your diet. Stir a few teaspoons into your morning smoothie or add it to some fresh-pressed juice. The nutritional benefits are myriad, so take advantage of them!

People Who Defy Aging Take This (ALL NATURAL)

 

Let’s talk about two ingredients that thousands of people around the world are using to defy the aging process: Resveratrol and Terminalia.

 

The Quest to Defy Aging

yellow signboard on a deserted road with the words "forever young"

This search for everlasting youth and not aging is nothing new for human beings. In fact, it began in the very beginning at the dawn of civilization. I remember as an undergrad reading one of the first books ever published by humans called “The Epic of Gilgamesh”. Gilgamesh was an individual who was on a mission to try and find the secret to anti-aging and forever youth. And, it’s now evolved into a $50 billion-a-year industry.

About three decades ago, scientists really honed in on the metabolical, anatomical, and biochemical processes of how we age genetically, and they basically came up with three theories:

  1. Oxidation – This basically means wear and tear over time. The oxidation process just rusts the body away.
  2. Age – Age stands for “Advanced Glycosylated End-product”. So, over time, tissues and cells binding together make us age more quickly.
  3. Genetic pathways – Genetic and DNA pathways that individual cells can choose to take. One pathway is growth and reproduction, where a cell divides over and over again. The other pathway is protection and maintenance (i.e. anti-aging).

Depending on the cell, every cell in the body goes through about 50 to 60 divisions. During that process, your telomeres (the end of your DNA) shorten and continue to shorten with every division. Scientists have clearly shown that the shorter your telomeres get, the more likely it is that your cells and you age over time.

Natural Anti-Aging Ingredients: Resveratrol and Terminalia

graphic of the human dna double helix

A couple of important DNA and enzyme processes are involved with aging: sirtuin and TOR enzymes.

Sirtuin enzymes work to help increase the pathways of protection and maintenance. In fact, some studies have shown that a decrease in sirtuin activity decreases lifespan by 30 percent, whereas, an increase in sirtuin enzymes can increase lifespan by 50 percent. On the other hand, TOR enzymes stimulate cell growth and reproduction.

Resveratrol and Terminalia are two anti-aging ingredients used to affect these processes and address all of the three theories about aging.

Resveratrol

woman holding a glass of red wine

Resveratrol is a very powerful antioxidant obtained by red wine and other antioxidant foods. But, in a refined form, resveratrol increases sirtuin enzymes, which help to increase the pathways of protection and maintenance. Resveratrol also works on something called the “TOR enzyme pathway” to decrease the pathway of growth from repair, and push it more towards protection and maintenance.

Terminalia

image of a single blue telomerase

Terminalia is an antioxidant in itself, but it increases the activity of the enzyme called “telomerase”, which can length the telomeres at the end of DNA and lengthen your lifespan. It also is an age blockade, so it blocks the aging process.

 

 

 

Conclusion

bottle of longevity activator anti-aging supplement by zenith labs

So, resveratrol and Terminalia are two really important ingredients that people are using around the world to defy the aging process. I’ve actually worked with some researchers and pharmacists to develop a product called Longevity Activator, which contains these two ingredients plus several others that work on these important theories of aging. You can try Longevity ActivaTOR risk-free for 30 days and see what a difference it makes!

 

I want your feedback after trying it. I want your ideas about more topics on anti-aging that you want to pursue to help your health and wellness.

Make sure, again, that you share this, that you subscribe to the notifications, and that you become a part of our channel. Each and every week, we’re doing new posts to educate you. 

Dr Ryan Shelton

 

I’m really impressed with the feedback that we’ve been getting so far. I believe in the original meaning of the word doctor, which is docare, which means teacher.

So, I’m on the forefront, I’m on the vanguard to make sure that you have the information you need to live a happy, longer life.

Thanks so much. I’m Dr. Ryan Shelton.

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What Are Plyometrics and Why Should You Care?

We all lead busy and hectic lives that makes it easy to let certain things fall by the wayside. For example, you might put off doing the laundry in favor of spending a few extra hours catching up on work. You might swing by the drive-through after work instead of hitting the grocery store and preparing a healthy meal. Once in a while, you just want to take the easy route, but there are some things that shouldn’t be neglected – your health is one of them.

As busy as you are, it is absolutely essential that you find time to work out. Not only will regular exercise help you maintain a healthy body weight and support your cardiovascular health, but it’s great for your mental health and wellness too! If you think you don’t have time for regular exercise, think again – there are plenty of options out there for high-intensity workouts that can be completed in less than thirty minutes. Many of these workouts focus on plyometrics to burn calories and tone muscles in a fraction of the time a traditional workout takes.

So, what exactly are plyometrics and how do you do them? Keep reading to learn the basics about plyometric exercises and to receive tips for incorporating them into your own workout.

What Are Plyometric Exercises?

The term “plyometrics” used to be synonymous with “jump training” because this type of exercise is characterized by dynamic moves like jumping, skipping, and hopping. Plyometrics do more than just help you build strength; they also stretch your muscles while helps to tone them. Including plyometrics in your workout can boost power, balance, strength, and agility. What you need to remember about plyometrics is that they are not designed for cardio – they shouldn’t be performed in a fast-paced circuit because you need to focus on form for both safety’s sake and to get the most out of the exercise.

So, what are some examples of plyometric exercises: Here are a few:

  • Plyo Push-Ups – Being in plank position with your hands directly under your shoulders, your body in a straight line. Slowly lower your chest to the floor then push up explosively from your hands – use enough force for your hands to leave the floor for a split second then land softly and repeat.
  • Plant Squats – Stand with your feet shoulder-width apart and, with your weight on your heels, sit back and lower your hips until your thighs are parallel to the floor. Then, in one quick motion, drop your hands to the floor and kick your feet back into plank position, keeping your body straight from head to toe. Next, jump your feet back to the squat position and repeat.
  • X-Overs – Start with your feet shoulder-width apart and, with your weight in your heels and then squat slowly down. Stop when your thighs are almost parallel to the floor then jump forward, gaining as much height as you can, and land softly on your feet. Return to the quarter-squat position and then repeat.
  • Broad Jumps – Again, start by standing with your feet shoulder-width apart and, with your weight on your heels, sit back and lower your hips until your thighs are parallel to the floor. Jump up explosively and, as your feet leave the floor, cross your right leg over your left and back to land in the starting position. Return to the squat then repeat with the opposite leg.
  • Skater Jumps – Stand with your feet shoulder-width apart and lower your body into squat position. With your weight on the right leg, push off to make a lateral move and land softly on your left leg, moving your right leg behind you like a skater. Repeat on the opposite leg.
  • Scissor Jumps – Begin in a standard lunge position with your right leg bent at a 90-degree angle, foot flat on the floor and your knee behind your toes. The other leg should be extended behind you, supported on the toe with the knee not touching the floor. Squat down then jump explosively up, switching leg positions in mid-air and landing softly. Repeat on the other side.

When performing plyometric exercises, you want to aim for more sets and fewer repetitions. The sweet spot is ten sets of three to five repetitions with 30 seconds of rest between sets. Using this formula and some of the exercises above, you can create a custom plyometric workout plan.

Sample Plyometric Workout

Now that you have a better understanding of what plyometric exercises are, you may be wondering what a plyo workout looks like. The beauty of plyometrics is that you don’t need any special equipment and you can generally use your own bodyweight for resistance.

So, whether you want to build power and balance, or you simply want to switch up your workout routine, plyos are worth a try. With this and other plyometric workouts, you can choose to perform all 10 sets of an exercise in a row, or you can alternate through them as you like. Here is a sample plyometric workout plan to try:

  1. Warm up with 10 minutes of light jogging and stretching to prepare your muscles.
  2. Exercise 1: Broad Jumps – 10 sets of 3 to 5 repetitions with 30 seconds rest between sets.
  3. Exercise 2: Plyo Push-Ups – 10 sets of 3 to 5 repetitions with 30 seconds rest between sets.
  4. Exercise 3: Scissor Jumps – 10 sets of 3 to 5 repetitions with 30 seconds rest between sets.
  5. Exercise 4: Plank Squats – 10 sets of 3 to 5 repetitions with 30 seconds rest between sets.
  6. Cool down with 10 minutes of walking or light jogging and stretching.

When it comes to getting your daily dose of exercise, it doesn’t really matter what you do as long as you’re moving. If you want to get the most bang for your buck with exercise, however, consider switching from long, drawn-out cardio sessions to shorter high-intensity workouts featuring plyometrics.

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