New research from Florida State University suggests that eating cottage cheese before going to bed may boost metabolism and strengthen the muscle and immune system due to the high content of protein.
For the study, a team of researchers checked the effect of eating cottage cheese before bed on 10 women aged between 20 and 30. Each woman ate 30g (1oz) of cottage cheese 30–60min before sleep.
Having analyzed the results of tests, the scientists concluded that women’s bodies were just as efficient after cottage cheese as when they were given a casein shake before bed.
The study author Professor Michael Ormsbee says: “Until now, we presumed whole foods would act similarly to the data on supplemental protein, but we had no real evidence. This is important because it adds to the body of literature that indicates whole foods work just as well as protein supplementation. And it gives people options for pre-sleep nutrition that go beyond powders and shaker bottles.”
In the course of research, the scientists found that many supplements not only contain higenamine but also that companies producing these supplements don’t indicate the dosage of this compound properly.
John Travis, a senior research scientist at NSF International in Ann Arbor, says: “We’re urging competitive and amateur athletes, as well as general consumers, to think twice before consuming a product that contains higenamine. Beyond the doping risk for athletes, some of these products contain extremely high doses of a stimulant with unknown safety and potential cardiovascular risks when consumed.”
High-intensity interval training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until one is too exhausted to continue.
This technique doesn’t require any special fitness skills. At the same time, it may help you to spend less time in a gym but faster achieve your fitness goals. And here are other 10 reasons to try HIIT workout:
It burns more calories in general.
It burns more fat in less time.
It continues to burn calories even after the activity itself.
It strengthens your heart.
It helps to maintain your normal blood sugar level.
We all know how to burn calories by working out. But what about burning calories after you’ve finished exercising? You can boost post-exercise afterburn using just one of these seven weight-loss strategies, approved by health experts:
Prioritize bigger compound exercises like chest presses over isolation moves like biceps curls.
Lift heavy weights as it spikes your afterburn.
Do not skip high-intensity interval training. HIIT workouts offer an effective method to keep your body burning calories after you have cooled down.
Take a metabolic resistant training. It challenges your muscle and anaerobic system.
Monitor your heart rate during the workout.
Increase the intensity and efficiency of a strength-training routine by performing two exercises back-to-back.
Use heavier weights during the final two or three repetitions of the exercise.
We all want to get in shape and keep fit. But not everyone has time for visiting the gym.
Give up the elevator. Give up lifts and climb the stairs. At work, at home, at the mall. This simple advice is a great benefit if you follow it daily. Climbing the stairs perfectly works out the muscles of the buttocks.
Fitball instead of an office chair. It’s not a secret for anyone that sitting down motionless work does not bring any benefit. If you have such a job, we advise you to push aside the office chair and replace it with a fitball. Fitball will perfectly strengthen all the muscles, especially the muscles of the legs. Also you will improve your posture in the shortest possible time.
Go to work on a bicycle. It might be difficult to do in winter, but from April to the end of October you can safely replace personal or public transport with a great one. Firstly, you will improve your physical form, and secondly – you will save on petrol and traveling on public transport.
Play fitness video games. There are many games which are associated with the movement of your body.There is even a special console Wii Fit developed by Nintendo. Among the games you can choose aerobics, exercise, yoga or balance exercises. Useful and very fun.
Fitness with video lessons. It’s simple. Buy a DVD or find an online training program and do it at home. After all, in fact, you will be engaged in a special program, which is used in gyms.
Walk with the dog. A great way to keep yourself in shape for dog owners. Make walks with your pet longer and more intense. Increase the distance.
Dancing is a very effective method in combating excess kilograms. Just turn on the music and dance. You will burn calories and improve coordination.
House cleaning. Regular cleaning allows you to kill two birds with one stone. First, you maintain cleanliness at home, and secondly get a payload. Carry a heavy vacuum cleaner throughout the apartment, wash the floors, clean the bathroom – that’s a great way to keep your body in tone.
MediGoo is attending the largest health/medical industry event in Düsseford, Germany. We welcome you to visit our stand at hall 15 booth E55. Welcome, hope to see you there 15E55.