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Showing posts from June, 2019

How to Fix Your Internal Clock-NICK RANA

How to Fix Your Internal Clock-NICK RANA
We’ve long known that circadian rhythm—the way our body functions line up with day and night—dictates our ideal sleep-wake schedule. Now, scientists are finding that almost every system runs on a 24-hour clock. That makes it possible to dial in on the ideal schedule for things like eating, exercise, and even taking medication. Time it right and it could mean the difference between skating by and working at maximum efficiency.
A Diet to Help Get Your Sleep Back on Track Opens a New Window.
“Think of the master clock in your brain as an orchestra conductor and the clocks in the rest of your body as the different sections of that orchestra,” says Courtney Peterson, a researcher at the University of Alabama at Birmingham. Experts have long suspected that humans are bound to an internal clock. It is something that they discovered, in part, by looking at the plethora of health issues that befall shift workers, long-haul truckers, and others who work t…

What I Learned from Fasting for a Year-NICK RANA

What I Learned from Fasting for a Year-NICK RANA
Once a week I skip food for 36 hours. I finish my last meal around 8 p.m. on Monday night, have nothing but water and sometimes black tea on Tuesday, and break my fast on Wednesday morning around 8 a.m. If that sounds nuts and a little dangerous to you, I get it. That was my own reaction when I first experimented with fasting about a year and a half ago. But since then, I haven’t looked back. I didn’t start fasting to lose weight. In fact, as a naturally lean guy with a fast metabolism, skipping meals sounded like a recipe for shriveling away both physically and mentally. But two things happened toward the end of 2015: Dr. Sandrine Thuret of King’s College pointed me to her TED talk about boosting the growth of new brain cells by fasting, and a colleague of mine didn’t eat on certain work days because he claimed that it would extend his lifespan. This got my wheels turning to understand the biology behind why this could work and to try …

6 Ways to Lose a Pound of Fat-NICK RANA

6 Ways to Lose a Pound of Fat-NICK RANA
You’ve probably heard this tidbit of knowledge a million times: A poundoffat is 3,500 calories, so to lose a pound you need to burn 3,500 calories. It’s not a perfect rule, but if you’re looking to drop a little weight, it’s a good place to start. Here, six strategies will burn a poundoffat in a matter of days. Some don’t even require breaking a sweat. RELATED: The Proven Way to Lose Your Gut Drink Green TeaThe catechins — a type of antioxidant — in green tea have been shown to help fat oxidation and aid in weight loss. One study from the Journal of The American College of NutritionOpens a New Window. found that four cups of green tea a day, or the equivalent amount of green tea extract, could result in a weight loss of more than a pound per week. The study was done on obese subjects, but other studies have shown similar numbers. As a basic guideline, drinking 20 to 24 cups of tea (spread out over a week and without cream or sugar) could result in…

Early-morning Seven Quick And Easy Stretches For Every Muscle To Build Better Body-NICK RANA

Early-morning Seven Quick And Easy Stretches For Every Muscle To Build Better Body
Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you’re like everyone else who skips out on stretching.Opens a New Window. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

1. Calf Stretch Standing shoulder-length apart put your hands on a wall or chair. Keep your heels on the ground and knees straight while leaning into the chair or wall. Complete: 3-5 sets x 30 seconds. The calf stretch relieves foot, shin, hip, and knee pain, and can safeguard the Achilles tendon. 2. Quadriceps Stretch Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Keep your knees even as you bend your right knee back. Continue to keep your body straight as you hold this stretch, feeling it on the top of the quadriceps. Complete: 3-5 sets …

Hill Treadmill Run and Heavy-Meets-Light Superset -NICK RANA

The trainer:NICK RANA certified personal trainer and run coach  This hill workout will challenge your legs through elevation to target your calves, quads, glutes and hamstrings. “Think of hill training as the running form of resistance training, fighting to get up the hill is building muscle in your legs and helping you increase your stamina overall, allowing you to burn more body fat and gain strength,” says Bailey.  Directions:Warm up with a 3-minute jog on a flat tread. Then following along on this time-based workout.   Minutes 3:00-7:00: Jog at a 4% incline  Minutes 7:00-10:00: Jog at 6% incline  Minutes 10:00-12:00: Jog at 8% incline  Minutes 12:00-13:00: Jog at 0% incline/flat tread  Minutes 13:00-13:30: Jog at 10% incline  Minutes 13:30-14:00: Run or sprint at 10% incline  Minutes 14:00-14:30: Jog at 8% incline  Minutes 14:30-15:00: Run or sprint at 8% incline  Minutes 15:00-15:30: Jog at 6% incline  Minutes 15:30-16:00: Run or sprint at 6% incline  Minutes 16:00-16:30: Jog at 4…