Weight Lose

The structure of your jawline might be the first facial feature that people notice and form an impression about you. Explaining why there’s a strong societal emphasis on looking attractive. Studies indicate that human beings place significant importance on attractiveness. 

Whether consciously or unconsciously, we tend to evaluate individuals based on their physical appearance. This tendency might stem from evolutionary factors. Certain facial characteristics could have been indicators for our ancestors, signaling traits like health and fertility in potential mates.

Research indicates a preference for a well-defined, muscular jawline. Often exemplified by iconic figures like Superman and leading actors such as Christopher Reeve and Henry Cavill, who have portrayed the superhero. As we age, facial shapes change. Factors like excess face fat or muscle atrophy can contribute to a less distinct jawline. Although aging and genetics are inevitable, there are methods to enhance the appearance of your jawline. 

Engaging in exercises targeting the jaw muscles can help strengthen them, resulting in a more defined jawline. 

How Exercises Help Jawline?

Dr. Scott Michael Schreiber highlights that the front neck muscles, often neglected and underused, play a significant role in neck posture and discomfort. He emphasizes that exercising these muscles can address issues like a sagging neck and associated pain. 

These muscles extend from the sternum and collarbone to various points on the jawbone.

Schreiber emphasizes that when performed with proper form, “These exercises not only help define the jawline but also alleviate neck pain, headaches, and jaw discomfort.” He cautions that if you experience any pain, you should cease the exercise immediately. This usually indicates incorrect form, which could lead to injury.

Neck Curlup

Consider this exercise as a sit-up for your neck. Lie on your back with your tongue pressed against the roof of your mouth to engage the front neck muscles.

Gently bring your chin towards your chest, then lift your head about 2 inches off the ground. Avoid bending your back or jutting your chin forward.

Begin with 3 sets of 10 repetitions and gradually increase over time. Take it slow as these muscles are often weak and pushing too hard too soon can strain your neck.

Collar Bone Backup

You can perform this exercise while seated, standing, or lying on your back.

Keep your head level with the floor and gently move your head back several inches, feeling the muscles on each side of your throat engage and relax.

Begin with 3 sets of 10 repetitions initially, then progress to holding the position for more than 30 seconds.

Ensure that your ears are aligned over your shoulders and your head remains level throughout the exercise.

Tongue Twister

This exercise focuses on the muscles beneath the chin.

Position your tongue on the roof of your mouth, just behind your teeth, and press it firmly to create tension.

Start humming and produce a vibrating sound, activating the muscles in the area.

Do 3 sets of 15 repetitions for best results.

Vowel Sounds

This exercise focuses on the muscles surrounding the mouth and on the sides of the lips.

Start by opening your mouth wide, then pronounce the sounds “O” and “E” with exaggerated movements, ensuring you don’t show or touch your teeth.

3 sets of 15 repetitions for each.

Chinup

This exercise is designed to tone and lift the muscles around your face and chin.

Begin by closing your mouth and pushing your lower jaw forward while lifting your lower lip. You’ll feel a gentle stretch beneath your chin and along your jawline.

Hold this position for 10–15 seconds. 

Repeat for 3 sets of 15 repetitions.

Bonus Tip

Maintaining a nutritious diet and staying active can significantly contribute to maintaining a youthful appearance. If you’re concerned about changes in your jawline due to weight gain, adopting healthy lifestyle habits can make a difference

Final Thoughts

Although facial exercises can aid in toning the neck and facial muscles to maintain a defined jawline, they are not a complete solution. To achieve overall health and well-being, it’s essential to complement these exercises with healthy eating habits and consistent exercise.

Incorporating the best cardio exercises for fat loss along with a balanced diet can effectively decrease abdominal fat.

Many people aim to lose weight and get a toned body. Dealing with weight can be tough and sometimes hints at bigger health concerns. Having too much fat around your belly could mean you have more of the harmful visceral fat, which surrounds your organs.

To trim down belly fat or body fat, you’ll need to adjust your lifestyle. Research indicates that engaging in consistent, moderate-intensity cardio workouts is among the top methods to slim down around the stomach. 

What is Cardio?

When you think of cardio, do you imagine sweat trickling down your face as you run on the treadmill or briskly walk during your lunch hour? It’s a bit of both. Cardiovascular exercise, also called aerobic exercise, involves performing an activity “with oxygen.” 

This kind of workout:

• Involves major muscle groups like your legs or upper body 
• Necessitates controlled breathing or respiration 
• Boosts your heart rate and maintains it in the aerobic zone for a specific duration

The best cardio exercises for fat loss comprise walking, jogging, swimming, cycling, and fitness classes. Cardio equipment may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill. 

While cardio effectively burns calories and supports weight loss, combining it with strength training workouts at least two to three days a week can enhance the speed of your fat loss journey. The quantity of cardio necessary for weight loss varies based on factors such as your current weight, dietary habits, daily activity level, and age.

Cardio For Fat Loss

To shed pounds, it’s essential to maintain a calorie shortage, meaning you consume fewer calories than you burn. Your weight loss success hinges on the amount of exercise you commit to each week. 

If you’re uncertain about creating a calorie deficit or need assistance in achieving your objectives, consider utilizing a calorie-tracking app. These tools enable you to log your daily food intake and physical activities, helping you monitor your calorie balance effectively.

As per the U.S. Department of Health and Human Services, it’s recommended to engage in moderate-intensity exercise for 150 to 300 minutes per week or vigorous-intensity aerobic exercise for 75 to 150 minutes weekly to observe significant changes. 

Additionally, aim to incorporate strength-training activities targeting all major muscle groups at least twice a week. To achieve a weight loss of one pound per week, you’ll need to create a 3,500-calorie deficit, meaning you must burn 3,500 more calories than you consume within a week.

Calorie Burning Factors

Before stepping into a cardio-based weight loss journey, it’s vital to learn the factors influencing calorie burning and the pace of weight loss.

Age: Caloric burn decreases with age.

Body composition: More muscle mass leads to higher calorie expenditure during workouts compared to a higher fat percentage.

Workout intensity: Greater intensity results in more calories burned per session.

Gender: Men typically burn calories faster than women.

Daily activity level: A sedentary lifestyle correlates with lower overall calorie expenditure.

Weight: Fattier individuals tend to burn more calories.

Best Cardio Exercises For Fat Loss

To make the most of your workout time, go for physical activities that efficiently burn calories in a short span. This often involves engaging the large muscles of your lower body at a moderate to high intensity. 

As per the Centers for Disease Control and Prevention (CDC), an individual weighing 154 pounds can burn between 140 and 295 calories in just 30 minutes through cardiovascular exercises. 

Here are various cardio methods along with the estimated calorie burn for a half-hour session:

• Hiking: Approximately 185 calories
• Dancing: Around 165 calories
• Walking (at a pace of 3.5 mph): Roughly 140 calories
• Running (at 5 mph): About 295 calories
• Bicycling (at over 10 mph): Around 295 calories
• Swimming: Approximately 255 calories

These are known as the best cardio exercises for fat loss offering effective ways to burn calories and support fat loss when incorporated into your lifestyle.

Preparing A Workout Routine

To shed a pound, you must burn 3,500 more calories than you consume. For a weekly loss of one to two pounds, aim for a 1,000-calorie deficit per day. 

For instance, if your daily calorie target is 2,200, cut your intake by 500 and burn 500 through exercise. Prepare a workout routine that features cardio most days and strength training twice a week.

• Cardiovascular Workout: Aim for three to five cardio sessions per week, lasting 30 to 60 minutes each.
• Strength Training: Incorporate strength training routines two to three times weekly, targeting all major muscle groups.
• Flexibility Training: Engage in daily stretching and flexibility exercises to maintain flexibility.
• Rest Days: Allow for one to two rest days weekly, incorporating gentle activities like yoga or light stretching for active recovery.

How to Make Your Workouts Effective?

Repeating the same workout daily can cause your progress to lose the effect, known as hitting a plateau. Conversely, pushing yourself too hard can result in burnout. To avoid these pitfalls, it’s crucial to vary your workouts. 

Incorporate both moderate-intensity and high-intensity cardiovascular exercises into your fitness routine for optimal results.

For instance, aim for 30 to 45 minutes of moderate-intensity cardio, like walking or swimming, on three days each week. On the other two days, ramp up the intensity—totaling five days—to engage in strong exercises such as running or cycling. 

Alternatively, if you opt for high-intensity interval training (HIIT), you can shorten the duration. For instance, alternate between sprints and jogging intervals on the treadmill for 20 to 30 minutes.

Why the Mix Workouts?

Your body benefits from a mix of workouts that engage various muscle groups. Incorporating diverse exercises into your fitness routine is key. To optimize weight loss, blend cardiovascular workouts with strength training. 

Here’s how: Aim for cardio sessions most days of the week, while dedicating at least two days to strength training. Vary your cardio routine by trying different aerobic exercises. For instance, run one day, swim another, cycle the next, and engage in different fitness classes for the remaining days. This approach ensures your body gets a well-rounded workout and maximizes fat loss.

For additional benefits, try joining a fitness class that incorporates strength training. This not only boosts calorie burn during and after your workout but also enhances muscle tone. In addition to staying active, achieving fat loss involves dietary changes. To maintain a satisfying diet while creating a calorie deficit, prioritize complex carbohydrates, sufficient protein intake, and healthy fats in your meals.

You may have heard about fasted cardio, where people do workouts on an empty stomach to burn fat faster, but is it worth trying? While fasted cardio may suit certain lifestyles, it’s essential to consider these factors before incorporating it into your weight loss routine.

What Is Fasted Cardio?

Fasted cardio involves exercising when your body hasn’t processed any food, typically done in the morning after a night’s sleep or during intermittent fasting periods. This approach is believed to boost fat burning, whether done in the morning or later in the day during periodic fasting.

Fasted cardios are often promoted as a method to speed up fat loss compared to nonfasted cardio. While this idea seems appealing, its actual effectiveness hasn’t been conclusively proven yet.

Is Fasted Cardio Safe?

For the most part, yes. Incorporating short or moderate-length steady-state fasted cardio sessions into your routine is generally safe if you’re in good health.

However, engaging in extended periods of exercise or high-intensity workouts while in a fasted state can pose risks. This may lead to potential side effects like low blood sugar or dehydration, resulting in symptoms such as lightheadedness, dizziness, shaking, or even fainting.

Are There Any Benefits Of Fasted Cardio?

The concept behind fasted cardios suggests that by exercising on an empty stomach after fasting overnight. Your body uses stored fat for energy instead of relying on glucose, which is a primary energy source. 

Research yields mixed outcomes regarding the effectiveness of this method. One review discovered that in several studies, fasted exercise resulted in increased metabolic performance post-workout. 

However, the same review noticed that eating before aerobic exercise helped performance, especially during long workouts.

While further research is necessary to solidify claims, fasted cardio presents some additional potential benefits:

• For those with limited time, fasted cardios eliminate the need to prepare, consume, and digest a meal beforehand.
• For individuals practicing intermittent fasting, fasted cardio offers the opportunity to exercise before consuming their first meal of the day.
• If you prefer exercising on an empty stomach, fasted cardios might be a viable option. Particularly if you experience stomach sensitivity or feel more energized without eating before a workout.

Does Fasted Cardio Help In Weight Loss?

The primary factor in weight loss is burning more calories than you consume. However, there’s conflicting evidence on whether fasted cardios effectively promotes fat loss. 

In a study involving 20 young females, researchers divided them into two groups. One group performed 1 hour of fasted steady-state cardio, while the other did the same duration of nonfasted steady-state cardio. Both groups exercised three days a week for four weeks and followed a diet with a calorie deficit. Although researchers found no disparity in weight loss or body composition between groups, some studies do support the notion that fasted cardios increases fat burning during a workout. 

A review of 27 studies published in the British Journal of Nutrition in 2016 concluded that aerobic exercise performed in the fasted state leads to higher fat oxidation compared to exercise performed in the fed state.

This research suggests that fasted cardio may burn more calories during the workout itself compared to nonfasted cardios. Its overall impact on total daily calorie expenditure within 24 hours is minimal. Non-exercise activity thermogenesis (NEAT), which contains energy expended on daily activities excluding exercise, eating, or sleeping, contributes to approximately 15% of daily calorie expenditure, varying based on individual activity levels. 

In nature, whether fasted or not, increasing daily movement remains the most effective strategy for weight loss. Engaging in activities like walking, using the stairs, frequent breaks from sitting, or playing with children will have a more significant influence on weight loss than a single session of fasted cardios.

Risks Of Fasted Cardio?

Now that we know the benefits of fasted cardios, we should keep in mind that fasted cardio also has some risks

Muscle-building

When your body lacks sufficient carbohydrates for energy, it initiates a process called gluconeogenesis, converting protein into fuel. This process reduces the available protein for muscle rebuilding. 

Opting for low-intensity steady-state cardio over high-intensity exercise in a fasted state may be preferable. In this scenario, the body relies on free fatty acids for fuel instead of burning carbohydrates.

It May Limit Performance

Especially during moderate or high-intensity workouts such as HIIT, boot camp, or weight training. Exercising on an empty stomach can lead to suboptimal energy levels without prior fuel intake. Additionally, be mindful of signs indicating low blood sugar levels and dehydration.

When Should Be Fasted Cardio Avoided?

If you have a medical condition sensitive to low blood sugar or blood pressure, or if you’re pregnant, it’s advisable to avoid fasted cardios. Similarly, beginners in their fitness journey should refrain from fasted cardio until they have a better understanding of their body’s response to exercise.

Guidelines For Fasted Cardio

If you’re in good health and deciding to include fasted cardios in your routine is a personal choice. If you’re new to it, start gradually. Start by ensuring you hydrate well before and during your workout.

Experiment with a low to moderate-intensity steady-state activity such as: 

• Walking
• Running
• Cycling
• Using the elliptical for 10 minutes

Do it to measure how your body responds. If you feel comfortable, gradually increase the duration to 30 minutes over time.

After your fasted cardio session, consume a balanced meal or snack rich in protein and carbohydrates. Avoid high-intensity workouts or sessions lasting over an hour during fasted cardios. You can include low-intensity steady-state fasted cardio on several days each week, but remember to take 1 or 2 rest days as well.

Final Thoughts

Whether you do cardio on an empty stomach or not, it’s beneficial for your overall health. While maintaining a balanced diet is crucial for weight loss, incorporating cardio into your routine can help you achieve your weight loss goals. 

Although research on its metabolic impact is still inconclusive, fasted cardio might align better with your lifestyle or preferences. So, if you’re generally in good health, consider giving it a try.

Ramadan fasting offers numerous health advantages, spanning from weight management and blood sugar regulation to safeguarding against conditions like cancer and neurodegenerative disorders. Despite its recent surge in popularity, fasting is deeply rooted in history, playing a pivotal role in various cultures and religious practices.

Fasting, defined as foregoing from all or some foods and drinks for a designated period, encompasses a diverse array of methods. Typically lasting 14–18 hours, most fasts are relatively short-term. In contrast, intermittent fasting involves alternating between eating periods and fasting intervals, ranging from several hours to several days. The health benefits of fasting during Ramadan are diverse, including enhanced weight loss and cognitive function. There are five scientific benefits of fasting in ramadan.

Ramadan Fasting Aids in Managing Blood Sugar

Numerous studies indicate that fasting can enhance blood sugar regulation, which is particularly beneficial for individuals at risk of developing diabetes. For instance, a 2023 study involving 209 participants discovered that intermittent fasting for three days per week boosted insulin sensitivity, thereby reducing the risk of type 2 diabetes.

Improved insulin sensitivity enables more efficient glucose transport from the bloodstream to cells, contributing to stable blood sugar levels and preventing spikes and crashes.

Moreover, a 2022 research review highlighted that intermittent fasting and time-restricted feeding may mitigate risk factors associated with metabolic syndrome. It includes increases in the likelihood of type 2 diabetes, heart disease, and stroke. Nonetheless, further studies are warranted to compare the effects of fasting with calorie restriction.

Ramadan Fasting Improves Health by Combating Inflammation

While acute inflammation serves as a natural immune response to combat infections, chronic inflammation can have serious implications for your overall health. Research indicates that chronic inflammation may contribute to the development of various conditions, including heart disease, cancer, and rheumatoid arthritis. Several studies suggest that fasting can effectively reduce inflammation levels, leading to improved health.

A 2022 review of 18 studies revealed that fasting can lower levels of C-reactive protein, a key marker of inflammation.

Furthermore, a small-scale study demonstrated that engaging in intermittent fasting for one year was more successful in reducing inflammation levels and mitigating certain risk factors for heart disease compared to a control group.

The benefits of Ramadan Fasting

Fasting Increases Brain Function and Controls Neurodegenerative Disorders

While primarily based on animal research, several studies suggest that fasting can profoundly impact brain health.

Research conducted in 2018 and 2021 has indicated that fasting may safeguard brain health and stimulate the production of nerve cells, thereby enhancing cognitive function. Additionally, fasting’s potential to alleviate inflammation may contribute to the prevention of neurodegenerative disorders.

Specifically, animal studies propose that fasting may offer protection against and improve outcomes for conditions like Alzheimer’s disease and Parkinson’s. Nonetheless, further studies are necessary to assess the effects of Ramadan fasting on human brain function.

Ramadan Fasting Leads to Effective Fat-Burning

Many individuals turn to fasting as a strategy for weight loss.

In theory, abstaining from certain foods and drinks can reduce calorie intake, leading to gradual weight loss over time. An older review conducted in 2015 demonstrated that full-day fasting could lead to a decrease in body weight. The weight decrease can go up to 9% and a significant reduction in body fat over 12–24 weeks. Another review indicated that intermittent fasting may be more effective for weight loss compared to continuous calorie restriction.

Additional research suggests that fasting may contribute to reductions in body fat and abdominal fat compared to continuous calorie restriction.

Boosts the Secretion of Growth Hormone, Metabolism, Weight Management, and Muscle Strength

Human growth hormone (HGH) plays a pivotal role in various aspects of overall health. Research suggests that HGH influences metabolism, weight management, and muscle development.

A study indicates that Ramadan fasting can naturally elevate HGH levels. A review article highlighted that fasting for 37.5 hours can lead to a significant increase in basal HGH concentrations. This increase is up to ten times higher, while also slowing down the body’s metabolic rate for clearing HGH.

Final Thoughts

Fasting holds promise for various health advantages, such as weight management, enhanced blood sugar regulation, cardiovascular wellness, cognitive function, and potentially lowering the risk of cancer. Adopting Ramadan fasting practices into your diet may contribute to your overall well-being when integrated with a balanced diet and wholesome lifestyle.

Intermittent fasting encompasses periods of either complete or partial abstention from food consumption. Various intermittent fasting methods exist, differing in the frequency of fasting days and allowed calorie intake.

Research suggests potential benefits of intermittent fasting, including fat loss, improved health, and enhanced longevity. Advocates argue that intermittent fasting regimens are easier to adhere to compared to traditional, calorie-restricted diets.

Intermittent fasting adheres to a structured schedule rather than arbitrary timing. However, individuals’ experiences with intermittent fasting are highly personalized, and different approaches may suit different individuals.

Let’s delve into the scientific underpinnings of popular intermittent fasting methodologies and offers advice on sustaining such dietary practices.

Types of Intermittent Fasting

There exist various approaches to intermittent fasting, each catering to individual preferences. Below are descriptions of six distinct methods:

12-Hour Daily Fast: 

This method involves a straightforward rule where individuals commit to a 12-hour fasting window each day. 

Research suggests that fasting for 10–16 hours can prompt the body to utilize fat stores for energy, aiding in weight loss. 

This approach is beginner-friendly, as much of the fasting period coincides with sleep, and daily calorie intake remains consistent. 

Typically, individuals include their overnight sleep time within the fasting window, such as fasting from 7 p.m. to 7 a.m.

16:8 Method or Leangains Diet: 

This method entails fasting for 16 hours daily, leaving an 8-hour eating window. Males fast for 16 hours, while females fast for 14 hours. 

People often conclude their last meal by 8 p.m. and skip breakfast, resuming eating around noon the following day. 

Studies suggest benefits such as protection against obesity and related health issues.

5:2 Diet: 

Participants in this regimen eat normally for five days a week and restrict calorie intake on the remaining two days. 

During fasting days, males consume around 600 calories, and females consume about 500 calories. 

These fasting days are typically separated, with at least one non-fasting day between them. Limited research suggests weight loss and improvements in insulin sensitivity among participants.

Alternate Day Fasting:

This plan involves fasting every other day, with variations such as complete avoidance of solid foods or allowance of up to 500 calories on fasting days. 

On feeding days, individuals often eat without restriction. 

Studies indicate effectiveness for weight loss and heart health, but this approach may be challenging to maintain long term.

Eat-Stop-Eat Diet: 

This method entails fasting entirely for 24 hours once or twice a week. During fasting periods, individuals consume only calorie-free beverages like water or tea.

Regular eating resumes on non-fasting days, with no specific food restrictions. While this approach may reduce overall calorie intake, it can initially cause fatigue or irritability.

Before attempting a weekly 24-hour fast, individuals may find it beneficial to start with shorter fasting periods, such as 12 or 16 hours, to ease into the practice.

Frequently Asked Questions

How does intermittent fasting work for beginners?

Intermittent fasting for beginners typically involves starting with shorter fasting periods, such as a 12-hour fast, and gradually increasing the fasting window over time. 

Beginners may find it helpful to choose a fasting method that aligns with their lifestyle and preferences, such as the 16:8 method or the 5:2 diet.

Intermittent fasting works by regulating calorie intake and inducing metabolic changes that promote fat loss and other health benefits.

How much weight can someone lose in a month with intermittent fasting?

The amount of weight someone can lose in a month with intermittent fasting varies depending on several factors, including their starting weight, diet, activity level, and individual metabolic rate. 

On average, individuals may expect to lose 1-2 pounds per week with intermittent fasting, resulting in a potential weight loss of 4-8 pounds in a month. 

However, results can vary significantly from person to person.

Is it better to fast for 12 or 16 hours?

The choice between fasting for 12 or 16 hours depends on individual goals, preferences, and lifestyle. Both durations offer benefits for weight loss and metabolic health. 

A 12-hour fast may be more suitable for beginners or those looking for a less restrictive approach, as much of the fasting period occurs during sleep. 

On the other hand, a 16-hour fast, such as the 16:8 method, may provide slightly more pronounced benefits, including increased fat burning and improved insulin sensitivity.