Metabolism is one type of biochemical process due to which an organism lives, develops, reproduces, improves, and adapts to the particular environment. Two popular metabolic processes are anabolism and catabolism.

What are Anabolism and Catabolism?

• Anabolism: It is a process that constructs molecules as per the requirements of the body. This particular process generally has the requirement of energy for its completion.
• Catabolism: It is another process, which is responsible for the breaking down of complex molecules into smaller molecules. This procedure generally liberates energy for the utilization by the organism.

A large number of the metabolic processes that are involved in the metabolic processes are controlled by chemical compounds, known as hormones. As a whole, hormones can be categorized as an anabolic or catabolic depending on their influence in the organism.

The body weight of a person is the final result of the subtraction of anabolism from catabolism. In simple words, the amount of released energy into the body minus the amount of used energy by the body.

Excessive energy, added to our body, is stored in form of fat or in form of glycogen (that is stored in the liver as well as in the muscles). If you want to lose weight, then the basic procedure is to enhance the utilization of energy and reduction the intake of energy, ideally under the proper medical supervision.

Hormones used by Anabolism and Catabolism

• Anabolism is involved with estrogen, insulin, testosterone, and growth hormone, whereas,
• Catabolism is involved with adrenaline, glucagon, cytokines, and cortisol.

Difference in Exercises

• Anabolic exercises are frequently anaerobic in nature and it usually constructs muscle mass.
• Catabolic exercises are generally aerobic that helps in the burning procedure of calories and fat.

When Anabolism and Catabolism occur?

• Anabolism happens when amino acids become polypeptides, fatty acids become triglycerides, and glucose becomes glycogen.
• Catabolism happens when proteins become amino acids, glycogen becomes glucose, proteins become glucose, or triglycerides become fatty acids.

Difference between the Techniques of Anabolism and Catabolism

The anabolic process makes use of simple molecules in the organism to produce more complex as well as specialized compounds. It is a type of synthesis in which the production of a product from a collection of components occur and for that reason, it is known as “biosynthesis.”

This particular process makes use of energy to produce the final products that the organism can make use of to preserve itself as well as develop, improve, reproduce or modify to its environment’s changes. Height and muscle growth are two basic examples of anabolic processes.

Catabolic processes responsible for breaking down of complex compounds as well as molecules to liberate energy. Digestion is the main catabolic process in which the nutrient substances get ingested and then broken down into basic components for the utilization of the body.

Within cells, the catabolic processes get broken down into polysaccharides like glycogen, cellulose, and starch into monosaccharides, such as glucose, fructose, and ribose for energy. Proteins get broken down into amino acids for the utilization in the process of anabolic synthesis of developed compounds or for the purpose of recycling.

Most of the individuals indicate metabolism as the cause of underweight or overweight, however, the metabolic processes differ a bit from person to person.

Everyone wants to have a flat stomach so that they can get an attractive appearance and this dream can mostly be fulfilled by low-calorie and healthy diet along with proper exercise habit. However, if a person is experiencing a bloated belly, then he/she needs to take some special care to get relief from water retention.

Try These foods for Faster Weight Loss

Proper foods are helpful in lowering unhealthy food cravings, improving metabolism, and providing a fuller feeling for a long period. However, it is important to consult an expert dietitian to get a personalized and properly tailored diet plan. An overview of some healthy foods is discussed below:-

Acai: Acai berries are enriched with anti-oxidant properties, however, they are the storehouses of essential fatty acids as well as dietary fibre. These little purple fruits can also be helpful in accelerating digestion and providing additional energy.

Leafy Greens: Consumption of leafy greens helps to flatten an obstinate stomach in the quickest way. You can include a part of leafy green vegetables in your every meal. Do you know the well-familiar spinach, kale, and romaine lettuce are very low in calories and rich in fibre along with various essential vitamins as well as minerals? These vegetables are also helpful in facilitating water retention and that is too without causing discomfort and bloating like other vegetables.

Peppermint: This wonderful ingredient is well-known for its powerful calming and healing digestive properties. All the people, who want to have a flat stomach, can include peppermint in their diet. It will be better if you can purchase an organic box of peppermint from the supermarket. This ingredient will be also helpful in clearing your skin.

Green Tea: It has been found that switching to green tea helps to flush out excess fluids thus it assists to soothe bloating throughout the stomach resulted by water retention. It might also accelerate the procedure of metabolism that can further support the burning process of excessive fat in your body.

Apple Cider Vinegar: To have an easy body detox procedure, apple cider vinegar is a great solution. However, you should consult an expert about its amount that can you add to your meals. Apple Cider Vinegar plays a role as a great digestive tonic. It is also helpful in eliminating harmful bacteria in your intestines and flushing out toxins. It also provides relief from water retention throughout the stomach.

Cranberry Juice: Cranberry juice is rich in antioxidising vitamin C and it is also a source of a mind-blowing diuretic property. It signifies Cranberry juice helps the body in removing excessive fluids in times of the loo.

Tomatoes: Tomatoes are rich in antioxidants and they are helpful in losing weight as well. These foods are one of the prominent fat-fighting foods. They are said to alleviate water retention as well as inflammation in our body. Tomatoes help to reverse leptin resistance. Leptin is one kind of protein that is helpful in regulating metabolic rate as well as appetite.

You should consult an expert to know about other good foods that have a contribution to weight loss procedure.  

Summer is at its peak and that means it’s a high time to keep ourselves protected from the heat as well as humidity. We all know about the application of sunscreen while going outdoors, however, many people are not familiar with the necessities of protecting themselves from sunstroke or heat stroke. Underneath is a brief information of heat stroke and heat exhaustion are given that we should remember whenever we are at home or at work.

What is Heat Stroke?

Heat stroke happens in case a person is exposed to high temperatures for a long period. This health issue develops within dehydrated individuals resulting in the failure of temperature regulation system in the body. After developing the heat stroke, a central temperature of the body will reach at least 105 F. It also causes symptoms connected with the central nervous system.

Heat Exhaustion – Overview

The most common signs of heat exhaustion include a headache, severe sweating, and uncontrolled thirst. This particular condition also causes several other signs and symptoms, such as fatigue, rapid heartbeat, nausea and vomiting, muscle cramps increased temperature etc. If the issue of heat stroke moves towards heat exhaustion, then the body temperature of a person might exceed 104 F. Heatstroke causes dry skin, muscle weakness or muscle cramps, rapid heartbeat, sweating, seizures etc. If proper medical attention is not given, then heat stroke can lead to severe problems, such as heart attack. It might become a fatal issue as well.

If you start feeling that you are going through heat exhaustion, then you should do some important things. The first and foremost thing is to return back to indoors (if you are already in outside) and then sit in an air-conditioned room or a room having a fan. In case you are in your professional field and can’t go to inside at that moment, then you should move to a shady place nearby. You need to take lots of cool water or alternatively sports drink (comprising of electrolytes). Cool yourself by taking a relaxed cold shower and in other ways.

Heat stroke is referred to as a medical emergency. If a person is attacked by heat stroke, then he/she must be taken to the hospital on an immediate basis.

Preventive Measures of Heat Exhaustion and Heat Stroke

Everyone needs to take essential preventive measures for the prevention of heat stroke – it does not matter whether you are enjoying outside or working outdoors. Lightweight clothing is always recommended. You need to drink a lot of water. It is important to stay away from exhausting activity in times of the hottest parts of the day. Always refrain yourself from alcohol as well as sugary drinks to prevent yourself from dehydration and to alleviate the risk associated with the heat stroke.

In case you have developed the signs of heat exhaustion, then you need to consult a doctor as soon as possible.

Any person can be attacked by heatstroke, however certain factors enhance the risk of its development in any person, including age, exertion in hot weather, lacking air conditioning, certain health conditions etc.

If you aspire to become a bodybuilder, then just dreaming of big muscles is not sufficient at all. First, you need to gather knowledge on appropriate training and eating habit to make muscles in a proper and well-ordered manner.

How to get started for body building?

You need to execute some essential steps to fulfil your dream of becoming a bodybuilder. However, it is very important to consult an expert in this regard. Some steps are given below to get an idea:-

Search for a Good Gym

If you want to become a bodybuilder, then you need to execute some correct steps. With a basic home set up (or a basic home gym), you can’t expect to become a professional bodybuilder. You need to contact and enroll a professional gym because in that place only you will get sufficient amenities along with the advice and recommendations from professional gym trainers.

If you have a dream of becoming a professional bodybuilder, then start searching a good gym nearby your location. You can take references from your relatives or colleagues if they are already a member of a good gym.

Grasp the Knowledge of Essential Muscle Groups and Fundamental Anatomy

Bodybuilders can be considered as a combination of artists and athletes. Just like a sculptor makes use of clay and other things to make an outstanding sculpture, a bodybuilder puts determination as well as sweat to provide correct training to the muscles and thus a sculpture of a particular physique can be obtained. You need to plan beforehand what result you want to see after your training period and consult your trainer accordingly.

Give Priorities to your Goals

A bodybuilding process needs a proper planning. You need to take sufficient time to make some important decisions like when you will start your training etc. It will be a continuous procedure and it is essential to take advice and recommendations from a professional gym trainer. You can also consult some professional bodybuilders to know about their experiences and expert tips. For an instance, if a person is a little bit overweight, then that person’s journey will be different from one, who is already lean.

Knowing about Proper Form of Every Exercise

It is extremely crucial to learn each and every exercise format properly. You should consult an expert trainer to know more about these forms. Without a proper guidance, the probability of doing exercises in wrong forms is high. It can cause injury and waste of effort and time. You can learn from other expert bodybuilders after enrolling a good gym. Joining a community can also be a great option because by this way you can communicate with other experienced lifters about the proper workout procedures.

Talk to an Expert Nutritionist

Every person has separate metabolism and for that reason, every person has a requirement of a little bit separate supplementary nutrition in order to build muscle. You need to consult an experienced nutritionist in this regard to have a specifically personalized diet plan. A general diet plan can’t work for everyone, so you will have a requirement of a tailored diet plan for you.

It is not a comprehensive list because there are many points that should be covered and for that purpose, you need to consult a professional expert in this field.

You will be astonished to know the opinions of some reports, which are pointing out the statement that, excessive protein-dense diets can provide a detrimental effect on a person’s health. However, no scientific evidence is involved with this type of conclusion. As per the recommendation of U.S. government standards, the RDA or Recommended Dietary Allowance of protein is 0.8 gram per kilogram of ideal body weight in case of an adult. This protein Recommended Dietary Allowance has been described to fulfil the most of the protein requirements of the folks.

Protein is considered among the three very important macronutrients that our body needs to produce energy. These three macronutrients are carbs, protein, and fats. According to the scientific point of view, protein is a sequence of amino acids, which are linked with one another just like a chain. Amino acids work as the nitrogen source in our body. A worth-noting point is that a good balance of nitrogen is crucial to have an appropriate muscle growth as well as muscle repair.

Apart from muscle building functionality, protein is used to maintain a balanced PH level in our blood. This macronutrient is used for the preservation of muscle tissue in times of cuts or dieting. Protein works as a source of energy during the unavailability of carbohydrates. However, it is not the end – protein is important to initiate and maintain various other functionalities in our body.

Protein and Muscle Growth

If you enhance your regular protein consumption during a resistance training program, then it will help you through the improvement of your lean muscle mass. Another noteworthy fact is that muscle tissue is constantly getting repaired substituted. In order to improve this repairing functionality, individuals need to keep a balance of a protein positive nitrogen.

If a person takes insufficient protein, then his/her body goes into a confusing state. Therefore, it becomes unable to repair everything that needs it. The result might be the loss of muscle. Apart from that, various other body functionalities can become impaired including balancing of blood PH and hormone regulation.

Whenever you are getting into an extreme weight training program, additional muscle tissue will need repairing than the normal. For the same reason, bodybuilders and weightlifters are in the requirement of additional protein intake. Frequent protein consumption provides assurance regarding a balanced flow of amino acids and thus it will be helpful in maintaining an appropriate nitrogen balance.

Protein and Fat Loss

Protein-rich foods are extremely thermogenic. In simple words, protein foods have a requirement of more energy for their digestion. You will be astonished to know that our body needs to work more intensely in order to digest protein-dense foods, as compared to the digestion as well as processing of fats and carbs.

Protein consumption up to an appropriate level is very important for our body so that it can properly mobilize the stored fat to produce energy. In case of protein deficiency, your body will experience difficulties to work on fat storages and thus it can make use of your muscle tissue for the energy production. As a result, you can start feeling tired and fatigued.

An improvement in the stamina of running is linked to consistency. There is no shortcut through which running stamina can be increased. According to popular belief, it takes the duration of 10 days to 4 weeks to acquire running benefits. The period is dependent on the running type.

Want to Increase Your Running Time? Follow These Tips

If you want to increase the stamina of your running capability, then first you must make a proper analysis of your present aerobic base and then build your strategies according to that. You might be a newcomer, who wants to complete the first 5k or you might be an experienced runner, who aspires to improve the stamina for the last phases of the marathon without hitting the wall.  

Let’s discuss some strategies through which you can fulfil your goal of improving running stamina. But before implementing any strategy, don’t forget to consult an expert.

Consistency is Important

If you want to improve your aerobic capacity and running distance, then you need to be consistent. That’s why a proper training is very important. Consistent training is helpful in building the aerobic base, enhancing one’s aerobic capacity (the amount of oxygen one’s muscles can utilize) and strengthening the muscles of that person. Whenever you start adding extra runs to the week, they need to be slow and easy. After consulting an expert, you can make a goal of 3 to 4 sessions/week for the duration of 30 minutes or more.

Run Long

If you want to run further, then you need to run further into reality. Remember, to fulfil a big goal, you need to work hard but how much hard? A professional in this field can specify this better. You can enhance your long run activity by 5 – 10 minutes of duration or by adding 0.5 – 1 mile every time.

Whenever you start a bigger amount of training focused on a half marathon or marathon, then the long run needs to be approximately 30 – 50% of the total distance involving the week. Therefore, it is very important to continue the activity of long run at a sustainable and slow pace.

A large number of people have a tendency to run their long run in a speedy manner and so they struggle to finish. You should go slowly by focusing on the distance coverage. Speed and endurance are connected to each other.

Tempo Runs

It is a special type of run in which a shorter distance is covered at a higher pace, as compared to your normal training. This type of training trains one’s body in clearing the lactic acid from that person’s bloodstream in a faster manner. It signifies a person can run longer prior to becoming fatigued, building up the lactic acid, and slowing down that person.

Eating for Endurance

It is all about carbs. Being a runner, it is important to emphasize on carbs. How much carbs should you take? Consult an expert and get a detailed list of the customized diet chart. It is not required to take a huge amount of pasta at each meal, however, remember the intake of carb should be complementary to the particular training. Prior to a long run, it is crucial to take a meal based on the carb. It provides sufficient energy so that you can cover the distance.

If you feel that, you are tired or experiencing a low mood, then enhance your carbs. Always choose complex carbohydrates, including brown rice, whole grains, and oatmeal rather than sugary foods and refined carbs.

If you want to improve your running distance, then you need to have a proper plan first. Always get connected to a professional in this field. If you are going to run on the treadmill, you can follow our safety tips before starting on it.