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Category: #fitness

  • 5 steps to reduce cravings

    An unexpected overpowering want for chocolate or a pack of chips — desires can spring up out of the blue and be adverse to weight reduction. Be that as it may, there are both physiological and mental purposes for them. The uplifting news is there are a lot of approaches to oversee longings.

    Keep on track and achieve your well-being objectives with these five hints for limiting longings:

    1 – PURSUE A MEAL PLAN 

    Very much adjusted dinners wealthy in fiber, astounding protein and solid fats are bound to keep you fulfilled, which means you’ll be more averse to go after an undesirable tidbit. That is the reason dinner arranging is an incredible instrument. Recognizing what you will eat early can likewise diminish pressure, which is a critical factor in weight reduction.

    2 – INCREMENT PROTEIN AND FAT 

    Protein requires more work for the body to process, abandoning you feeling full more. Besides, since protein and fat moderate the ingestion of sugar amid a dinner, eating nourishments wealthy in both macronutrients can balance out glucose and moderate desires. Take a stab at joining more sustenances like salmon, fish, eggs, nuts and full-fat Greek yogurt into your eating routine.

    3 – UP YOUR FIBER INTAKE 

    Dietary fiber moderates the rate at which nourishment enters your circulation system and builds the speed at which sustenance leaves your body. This procedure holds your glucose levels within proper limits, diminishes your craving and makes a feeling of totality for a more drawn out timeframe.

    Fiber is available in most plant-based sustenances, for example, entire grains, beans, organic products, vegetables, nuts and seeds. Here are a couple of basic approaches to expand fiber utilization:

    • Have a go at building up on veggies (particularly the cruciferous ones). 
    • Include a tablespoon or two of ground flax or chia seeds to suppers and bites. 
    • Settle on high-fiber organic product like raspberries, blackberries, apples and pears day by day. 

    4 – PRACTICE MINDFULNESS 

    Surrendering to longings tends to be seen as negative, yet it’s not generally the primary the issue. Or maybe, an imperative thing to ask yourself is how are you getting a charge out of the sustenances you pine for? Setting aside the effort to plate your nourishment, take a seat at the table and enjoy each nibble can help avoid indulging. In the event that you need to get familiar with eating naturally, this basic instrument can help with longings.

    5 – HAVE A SMART KITCHEN SETUP 

    Being key with how you sort out your kitchen can have a major effect on eating designs. In the event that you buy nourishments as intermittent treats, place them in dark holders on the most astounding rack in your wash room or cupboards so they’re out of visual perception. On the other hand, keep sound nourishments like crisp foods grown from the ground on simple to-reach retires in your refrigerator or on your counter. That way, you’ll be bound to go after them first.

  • Your Guide to Eating Out Healthy

    The top 10 benefits of eating healthy
    A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

    When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

    The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

    The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

    That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

    It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

    Here’s Your Guide to Eating Out Healthy…

    Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

    Don’t Order:
    Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
    Creamy dips. These are filled with fat and usually come with something fried to dip in it.
    Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

    Do Order:
    Green salad. Ask for very light dressing and no croutons.
    Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
    Lettuce wraps. These are delicious, protein-filled and low in carbs.

    Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

    Don’t Order
    Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
    Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
    Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

    Do Order
    Water. Don’t laugh! Water is the best beverage of all.
    Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
    Red wine. Stick to one glass, and drink responsibly.

    Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

    Don’t Order
    Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
    Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
    Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

    Do Order:
    Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
    Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
    Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

  • 7 REALLY GOOD Reasons to Exercise

    The 9-Minute Strength Workout - Well Guides - The New York Times
    Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

    Reason #1: To Melt Fat Away

    The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:
    Your pants become loose
    People around you begin to say that you look great
    A glance at yourself in the mirror makes you smile
    Your energy levels soar
    You feel amazing

    Reason #2: To Alleviate Pain

    Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue

    More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young

    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:
    Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    Once a telomere gets too short, that cell can no longer divide.
    Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
    The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes

    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

    Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels

    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
    Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
    Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great

    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

  • Workout of the day : Knees & Toes

    Knees And Toes, feels like dancing for 30 sec

     
    Target: abs, butt, legs

    • Stand with feet hip-width apart, arms by sides.
    • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
    • Next, tap left hand to right foot (as right knee lifts), then right hand to left foot (as left knee lifts).
    • Repeat, tapping knees, then feet, as you go.
    • Continue for 30 seconds, doing as many reps as possible.

  • Workout of the day : Knee-In Pike

    Knee-In Pike: planking with some movement for only 30 sec

     
    Target: shoulders, abs, legs

    • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
    • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
    • Continue alternating as fast as you can for 30 seconds.

  • Workout of the day: Wall Climber

    Wall climber: clime like Santa Claus during this festive holiday 😀 hohoho


    Target: arms, abs, butt, legs

    • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
    • Quickly alternate bringing knee toward chest (like a high-knees run)
      as you extend opposite arm overhead: Extend left arm overhead as right
      knee comes up, then drive left elbow down as right foot returns to
      floor.
    • Repeat, extending right arm overhead as left knee comes up.
    • Continue alternating as fast as you can for 30 seconds.

  • Workout of the day: ladder hop

    30 sec High intensive Training: Ladder Hop

    Target: abs, calves

    • Start on floor in plank position, balancing on palms and toes,
      arms extended and body forming a straight line from head to heels.
    • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
    • Next, hop both feet two feet forward, then two feet back to start.
    • Finally, hop both feet forward close to hands, then back to start to complete 1 rep.
    • Do as many reps as possible in 30 seconds.
    • MAKE IT EASIER: Step feet forward one by one rather than hopping to each “rung” of the ladder.

  • Workout of the day : Low-Squat Sprint

    Today we gonna do some simply but effective High Intensive workout which is the Low-Squat sprint.

    Target: butt, quads, calves

    • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
    • Lower into a squat and, raising up on balls of feet, sprint in place.
    • Continue for 30 seconds as quickly as possible.

  • Workout of the day: Table Saw

    30 sec workout !!! Table Saw

     

    Target:  shoulders, triceps, abs, butt

    • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
    • Press hips up into a tabletop position (body parallel to floor from
      shoulders to knees) as you extend right leg diagonally up and
      simultaneously reach left hand to touch right foot.
    • Return to start; switch sides and repeat.
    • Continue alternating for 30 seconds, doing as many reps as possible.

  • Workout of The day : Tap up

    30 Sec workout : Tap up!

    Target: shoulders, chest, arms, abs

     

    • Start on floor in plank position, balancing on palms and toes,
      arms extended and body forming a straight line from head to heels.
    • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
    • Lift right hand to tap left shoulder, then place palm back on floor.
    • Repeat push-up, then switch sides and repeat.
    • Continue alternating for 30 seconds, doing as many reps as possible.
    • MAKE IT EASIER: Do modified push-ups on your knees.