4 Effective Benefits Of Healthy Eating

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May 2, 2019

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A healthy eating diet includes varieties of fruits and vegetables of many colours, whole grains and starches , good fats, and lean proteins. Eating healthfully also means avoiding foods with high amounts of added salt and sugar. In this article, we will be looking at effective benefits of healthy eating diet as well as the evidence behind them.

Below Are Few Benefits Of Healthy Eating

Effective Eating Diet Reduces Cancer Risk

An unhealthy diet can lead to obesity, which may increase a person’s risk of developing cancer. Weighing within a healthful range may reduce this risk. Diets rich in fruits and vegetables may help to protect against cancer.

Healthy Eating Diet Aids In Weight Loss

Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including heart disease, non-insulin dependent diabetes mellitus, poor bone density and some cancers. Whole vegetables and fruits are lower in calories than most processed foods. A person looking to lose weight should reduce their calorie intake to no more than what they require each day. Determining an individual’s calorie requirements is easy using dietary guidelines published in US. Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories. Fibre is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fibre, which helps to regulate hunger by making people feel fuller for longer.

Healthy Eating Diet Aids In Heart Health And Stroke Prevention

There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E; almonds, peanuts, hazelnuts, sunflower seeds, green vegetables.The medical community has long recognized the link between trans fat and heart-disease illnesses, such as coronary heart disease. If one eliminates trans fat from the diet, this will reduce their levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke. Reducing blood pressure can also be essential for heart health, and limiting salt intake to 1,500 milligrams a day can help. Salt added to many processed and fast foods, and a person hoping to lower their blood pressure should avoid these.

Healthy Eating Diet Is The Health Of The Next Generation

Children learn most health-related behaviour from adults around them, and parents who model healthful eating and exercise habits tend to pass these on. Eating at home may also help. In 2018 research shows that children who regularly had meals with their meals with their families ate more vegetables and fewer sugary foods than their peers who ate at home less frequently. In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices.

In conclusion, a person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals. A doctor or dietitian can also provide tips on eating more healthful diet.

Why Eating Well Is A Good Part Of Fitness

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April 30, 2019

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Why Eating Well Is A Good Part Of Fitness

As we know, the food we eat plays a vital role in how we look and fee (fitness)l. Regular exercise is important but according to research, nutrition has the largest impact on our fitness. Using food as our medicine has become a popular theme for health improvement. The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle, we are to reduce body fat, lose a few pounds, feel more confident and reduce our risk of illness. Intense studies are indicating healthy food intake as the most important part of our fitness programs. Some physicians are teaching healthy eating habits as a way to improve overall heath by reducing obesity and related disease.

Below Are Why Eating Well Is The Best Part Of Fitness

Food Is The Medicine To Fitness

Nutrient-dense foods, or superfoods include lean proteins, healthy carbohydrates,and fats essential to our health. Superfoods are rich source of vitamins, minerals, and antioxidants. Antioxidants are shown to reduce inflammation in our body helping us fight disease and illness. Inflammation is said to be the leading cause of many diseases. Powerful antioxidants in leafy greens and vegetables, for example, help detoxify the body removing harmful chemicals. Some superfoods contain compounds that increase our metabolism for more efficient fat burning. Red peppers contain a molecule called capaicin shown to enhance the rate we burn body fat.

Peanut Butter Is A Superfood For Fitness

Peanut butter just so happens to be the number one sports nutrition superfood. It contains healthy fat, is nutrient-dense and shown to provide long-lasting energy for optimal athletic performance. Selecting natural or organic peanut butter is recommended to avoid added sugar and preservatives. Peanut butter is high in fibre and an excellent source of plant protein. It also contains niacin, folate, vitamin E and other essential nutrients and minerals. It is low in saturated fat and cholesterol making it a heart-healthy food. Research indicates consuming 1.5 ounces of peanut butter per day may reduce the risk of heart disease.

What Are Fitness Foods?

The term fitness food is interchangeably with superfoods. Eating a diet rich in fitness food is essential to our health. Incorporating healthy nutrition and knowing what that means is vital to achieving a lean and healthy body. The following is a favored list of superfoods among fitness enthusiasts: oats, eggs, greens, apples, lean meats and fish.

By and large, superfoods play an important role in achieving and maintaining a healthy body. Nutritionists may vary in their lists of which foods are best but agree they’re all essential. Eating wide variety of superfoods daily will satisfy nutrient requirements for optimal body functioning.

Workout Phase For Women With Their Menstrual Cycle

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April 26, 2019

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If you get your period, you might have noticed that you feel less motivated, that your workout phase is less intense, or that recovery is worse at certain times of the month. This is because your menstrual cycle directly impacts a range of training-related factors, including metabolic rate and strength. If we take the time to understand the hormonal shifts that occur throughout our menstrual cycle, we can use them to our advantage. Finally, understanding your menstrual cycle can become one more tool in your toolbox for maximizing progress.

Below Are Workout Phase For Women With Their Menstrual Cycle

Follicular Workout Phase

The follicular phase lasts from the day you get your period until the day you ovulate. During this time, the follicles in the ovaries mature. The first 5 to so days of this phase make up the menstrual phase, or the days during which you actually discharge blood and tissue from the lining of your uterus. On day 1. Estrogen is at its lowest. Then estrogen increases to stimulate follicular growth.

The Ovulation Workout Phase

A mature egg is released by the ovaries and becomes available to be fertilized by sperm. Estrogen and LH are at their highest on the day of ovulation. Progesterone starts to increase, and body temperature increases.

Luteal Workout Phase

The luteal phase lasts from the day after you ovulate until the day you start your period. The lining of the uterus will start to thicken to prepare for a possible pregnancy. Progesterone, estrogen, and body temperature increase and then start to decrease if the egg is not fertilized. The luteal phase lasts approximately 14 days and then the cycle restarts if the egg is not fertilized.

Proceed As Usual During Menstruation

It might seem counter-intuitive but menstruation is not necessarily the time when your body needs to rest. Body temperature, metabolic rate, and insulin sensitivity should be at your normal, “baseline” levels during menstruation, so you can continue training as normal so long as you feel comfortable doing so.

During Follicular Workout Phase, Train Hard

Due to higher testosterone levels and the potential for increased muscle gains and strength during the follicular workout phase, this may be a good time to hit the weights hard and plan your heaviest, most intense strength workouts. You may even find that you have a higher tolerance for pain. On the other hand, metabolic rate may be lower during this workout phase, resulting in your energy expenditure at rest being a little bit lower than usual. This shouldn’t be an issue if you take advantage of the potential for increased strength and endurance and get in some high-intensity workouts during this phase. While the follicular phase and the day of ovulation may be good times to perform maximum strength tests, risk of injury may be higher as you approach ovulation due to hormonal fluctuations like increased estrogen, so be sure to warm up adequately before starting this intense workout phase.

4 Effective Workouts To Develop A Woman’s Body

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April 25, 2019

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4 Effective Workouts To Develop A Woman’s Body

Workouts for women exposes women to less visible benefit of lowering risk for several diseases. Effective workouts lowers a woman’s risk for type 2 diabetes and cardiovascular disease. In this article, we will be looking at few intense workouts that aids in developing the whole body.

Below are 4 Effective Workouts To Develop A Woman’s Entire Body

Tank Top Arms Workouts

The great thing about this workout is that it combines lower body training with arm targeting movements to tone not just your arms, but your whole body. Step-up curls and squat/flyers get your heart rate up and strengthen your legs while also targeting your biceps and deltoids. Push-ups/Rows are mainly chest and back movements, but your triceps and biceps will also be involved any time you are pressing or pulling. Pull all of these movements together in a 20-minute workout and you will definitely feel the burn. If you want to make sure your upper back, chest, shoulders, and arms are looking good in that new tank top, then this is the workout for you.

Workouts At Home

This is a great workout for anyone who can’t make it to the gym and it’s perfect for when you’re traveling. However, just because there’s no equipment involved, doesn’t mean that it’s easy. The FitMiss at Home Workout is a total body circuit that builds strength and also helps burn fat.

Shoulders & Abs Workouts

This workout features a great mix of low rep strength exercises, high volume exercises, and core work. Low rep, heavy weight exercises are great for building strength, while lighter weight, high rep exercises are great for building and toning muscle. Another great aspect of this workout is the rear delts are a neglected muscle, but not with this workout. Training rear delts can help with shoulder and upper back pain, as well as looking great in sleeveless shirts or tank tops.

Workouts For Total Body Fat Burning

If you’re looking to burn as much fat as possible, look no further. What’s great about this workout is that it burns fat and you don’t even need to step foot on a single piece of cardio equipment. Every muscle group is targeted in this workout, resulting in a higher overall caloric expenditure and more fat burning. At only 20 minutes, there’s no excuse that you don’t have time, so find a small piece of free time and melt that extra fat away.

4 Useful Fat-Loss Supplement For Female Folks

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April 23, 2019

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4 Useful Fat-Loss Supplement For Female Folks

If you try to find the most effective fat-loss supplement(s) without having a solid understanding of which ingredients and doses are most effective, you will in inevitably fall victim to one of the many marketing scams that are so prevalent today. As women need to reduce their caloric intake much as lower than men to lose fat, supplements can be particularly beneficial for women to maintain adequate nutrient status, energy levels, and sleep when dieting. Additionally, while gender doesn’t necessarily play an important role in the rate of fat loss, it does play a role in fat distribution. Women tend to store fat in their lower body, so they may lose more subcutaneous, lower body fat, while men tend to have more visceral fat and thus when dieting will tend to lose more visceral fat. However, supplements can interfere with some medication and food and can have negative side effects.

Below are Some Useful Fat-Loss Supplement For Women:

Caffeine As a Fat-Loss Supplement

Caffeine can impact fat loss, energy, and moody by causing the release of epinephrine and dopamine. Caffeine improves fat loss through a thermogenic effect, i.e heat production and lipolytic effect ( breaking down fat). To optimize results, it can be a good idea to take breaks from caffeine to “re-sensitize” yourself to its effects. An appropriate dose for fat loss may be 100-200mg once or twice per day, however, it is important to take into account your body weight and personal tolerance. There is strong evidence of the benefits of caffeine; however, there are also many side effects, including gastrointestinal distress and insomnia.

Yohimbine As A Fat-Loss Supplements

Yohimbine helps with fat loss by acting on adrenergic receptor systems of fat cells, by releasing adrenaline, and by decreasing appetite. However, side effects include increased rate and anxiety. An effective dose may be 5-20mg depending on whether you are taking other stimulants. If you have anxiety, it’s a good idea to avoid Yohimbine or to start with the lowest possible dose to assess your tolerance.

Synephrine AS A Fat-Loss Supplement

Synephrine can lead to a small but noticeable increase in metabolic rate by affecting dopamine, epinephrine, and norepinephrine. It is especially effective during exercise or when taken with caffeine, and an effective dose may be around 10-20mg twice a day depending on body weight.

Protein As a Fat-Loss Supplement

Adding protein means adding calories, so you should not simply add protein to your diet and expect to lose fat. If you increase your protein intake and keep everything else exactly the same, you will gain weight. However, protein is the most satiating macronutrient, so substituting some carbohydrates and/or fat for protein can help by decreasing hunger and making you eat less overall. Digesting protein also requires more energy than digesting carbohydrates or fat. A scoop of protein mixed with other lower calorie ingredients can be a filling and effective meal substitute to keep you on track toward your fat loss goals.

5 Best Types Of Protein Powder For Bulking Muscles

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April 20, 2019

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5 Best Types Of Protein Powder For Bulking Muscles

Try taking a stroll down any supplement aisle and it’s easy to become a bit overwhelmed. There are several different types and seemingly hundreds of brands and flavours to choose from. What’s the best kind of protein powder for you. Protein powders are mostly derived animals or plants, such as milk, eggs, rice or peas. For an active person looking to bulk up or optimize their body, it’s nearly impossible to get the proper amount of protein without the use of protein powder Protein is also proven to help increase that feeling of fullness after a meal, so it can aid weight management. However, the only people who don’t need a protein powder supplement are those who don’t exercise regularly or those who are already getting at least 30 grams of protein per meal.

Below are Few Protein Powder For Men

Best Whey Protein isolate Powder

The processing used in the production of whey isolate results in higher protein content and lower fat and carbohydrate content per serving that whey concentrate protein. However, the types of amino acids found in both forms of whey are virtually identical, since they are derived from the same proteins.

Best Casein Protein Powder

Casein is a slow-digesting protein that releases amino acids slowly, so people often take it before bed to help with recovery and reduce muscle breakdown while they sleep. Several studies have shown it helps boost muscle growth. Like whey, it is dairy protein from milk.

Best Rice Protein Powder

Rice protein is typically made by treating brown rice with select enzymes that cause the carbohydrates and protein to separate. The vegan, gluten-free protein can then be isolated, resulting in a high quality, plant-based protein powder.

Best Pea Protein Powder

Pea protein is a high-quality protein and a great source of iron. It can aid muscle growth, weight loss and heart health. Pea protein powder is made by extracting protein from yellow peas. It’s a great fit for almost any diet since it’s naturally vegan and hypoallergenic.

Best Egg White Protein Powder

Egg whites are high in protein but low in calories. High quality and complete, it contains all nine essential amino acids. Interestingly, the egg white contains nearly 70 percent of the egg’s protein. Also, all of the cholesterol and fat in eggs is in the yolk. Egg whites, on the other hand are almost pure protein and contain no fat or cholesterol.

Best Arm Workouts For Men To Fill Their T-shirts

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April 17, 2019

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Best Arm Workouts For Men To Fill Their T-shirts

When it comes to a man’s reason for hitting the gym, aside from getting the abs. It’s likely he wants to boost his biceps and fill out those T-shirt sleeve. A big set of arms tells people immediately that you can handle yourself and that you look the part. Having big arms can work wonders for a guy’s confidence and shows people you’re serious about training, plus earning a few looks over people’s shoulders.

Below are 4 Good Arm Workouts For Men

Incline Dumbbell Curl Arm Workouts

Set a bench at 45-60 degree angle. Lay back on the bench, letting your arms hang by your sides. Keep your elbows fixed by your sides, keep your elbows in position and curl up, make sure you don’t swing the weight. Control back down until arm is straight, keeping the biceps under tension throughout. In this position your shoulder is extending and your arm behind you. This specifically stretches the long head of your bicep which critically makes up a lot of muscles mass of the peak of your bicep, which makes it great for filling your T-shirt sleeves.

Dumbbell Hammer Curls Aids In Arm Workouts

A hammer curl can be done seated or standing. Simply keep your elbows locked by your sides, grab your dumbbell in a neutral grip and, holding them firmly, curl up and maintain muscular tension throughout. A hammer curl also targets your brachialis muscle, so do it as well as a preacher curl.

Tricep Training

Tired of rope pull-downs and dips? Castle-mason’s tricep trifecta is an arms workout that puts the fun back into building the back of your arms. Again. 10-12 reps is the perfect amount for building size, while a medium weight will challenge the muscle without overloading it, or compromising form. Most guys are focused on biceps. But the secret to big arms is thay your triceps make up 2/3 of your arm mass. Building a thick horseshoe tricep is going to make your arm look a lot bigger than just bicep curls.

Close Grip Bench Press Aids In Arm Workouts

Lie down on a bench press and grip the bar with your hands just slightly inside shoulder width. Keep your shoulders pinned back and treat the movement like you would a normal bench press but tuck your elbows in right up against the torso. Feel the stretch at the bottom and squeeze your triceps hard as you push to the top. This great all-round tricep builder is unique. It’s one of the few movements where an arm muscle group can be loaded up with a significantly heavy weight. You can get a relatively long range of motion and great carryover benefit to your regular bench pressing and other pressing exercises.

How Men Can Achieve Their Six Packs

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April 16, 2019

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Technically speaking, losing weight takes time – even if you are smashing through the kettlebell workouts. However, there’s nothing to say you can’t speed up the process of burning fat or at least looking like you’ve lost weight at least. A few simple hacks can help nudge you in the right direction of achieving your six packs.

Below Are Things Men Can Do To Acquire Their Six Packs Goal

Beef Up To Get That Six Packs

Protein is the building block of muscle, and it also keeps you full when you’re trying to lose weight. Protein powders can be good but often come with plenty of carbohydrates. Red meat, however, can help. Beef, lamb, venison and so on can help you re-up your testosterone levels, which encourages fat loss and also means you’ll have a more energy in the tank for your next gym session. Grass-fed beef is particularly high in testosterone-boosting.

Tea Off Aids In Acquiring A Six Packs

The fat-metabolising catechins in green tea have long been known to help you slim down. But a recent study published in Journal Of Nutrition And Metabolism found that white tea has substantial fat burning powers. Not only that, but it prevents the formation of new fat cells, too. So you can stick the kettle on to achieve that six packs you have been clamouring for.

Weigh It up

The more you weigh, the harder your body has to work. This is the same principle behind why larger people tend to lose weight more easily, and that last inch of flab is always the hardest to shift. Research has proven that athletes training in a weighted vest approximating 10% of their bodyweight significantly improved their fitness, helping them reach the VO2 Max fat-melting spot of 70%. Invest in a vest to have that sexy six packs.

Think Green To Achieve Your Six Packs

Overloading on high-fibre vegetables is a great way to feel full, but sometimes this can be problematic. In particular, their starch raffnose can be difficult for the body to digest and can lead to unflattering bloating. Squeezing lemon juice over your greens before eating, however, helps encourage the breakdown of the tough fibres, ensuring a smooth passage.

Be Pro-Active

Bloating will derail even the most defined abs (six packs). Opt for probiotic foods rich in fibre to help deflate your gut before you hit the beach. Watermelon is ideal. Although, not in a cocktail.

3 Effective Weight Loss Foods For Men

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April 15, 2019

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Just because changing your eating habits for the long term is the only way to successful weight loss, it is important to spend a bit of time thinking about your aims. There are many good reasons for losing weight but you have a priority. It may be your health, your self-esteem, or to look more attractive. Having a clear idea of what you want, a focus, will help keep you on track. Men face unique challenges when they try to slim down. One of those challenges is meal size. In many restaurants and other social settings, guys are encouraged to eat “many” portions of hearty foods. Big meals and big bodies are often celebrated in men’s magazines and television shows. Eating petite portions of light, delicate dishes can make a guy feel… well, less like a guy.

Below are 3 Tips On Weight Loss For Guys:

Healthy Eating Aids In Weight Loss

Get nutrition tips and advice to make healthy eating easier. Amino acids are the building blocks of protein. Non-essential amino acids, such as glycine and alanine, are made by your body so you don’t need to get them from food. But essential amino acids are not produced by the body. The food you eat should provide these amino acids for general health and for the production and maintenance of lean muscle mass.

Healthy Snacks That Fill You Up Aids In Weight Loss

Just like any dieter, a man is likely to get hungry between meals. But snacks foods can easily undo the effort you put into a healthy meal. So it’s important to be just as mindful when you snack as you are when you plan and prepare nutritious meals. These snacks are always what people overeat. So skip baked goods and fill up on foods that are full of fibre. Soluble and non-soluble fibre provide slightly different benefits, but both will help your body to feel full for a longer time after eating. When you’re less hungry, you are more likely to make smart food choices and eat proper portion sizes. Try few of these;

Hard boiled eggs

Chopped veggie sticks with hummus or other bean dips that provide healthy fats

Low-calorie, protein packed snacks bars are busy days when you are on the go, e.t.c.

Healthy Foods That Fill You Up At Mealtime Aids In Weight Loss

Men should learn how to cook to lose weight faster. If you can learn how to build hefty but healthy meals around nutritious foods you’re more likely to stay satisfied and get the fuel your body needs to get lean and strong. Always go for weight-loss friendly foods. This includes foods like fruits and vegetables, lean proteins and healthy fats. By shifting toward a more whole food approach it generally means more plants which helps with weight loss as they are higher in fibre and water but lower calories. Also Endeavour to make changes from higher fat protein foods to lean types of protein which keeps satiety up but reduces overall calorie intake. All the aforementioned foods and fruits are essential to men in their journey to weight loss.

5 Scary Things Waist Training Can Do Your Body

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April 12, 2019

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5 Scary Things Waist Training Can Do Your Body

With access to celebrity-endorsed weight loss and body altering ‘cheats’ at an all time high, it’s perhaps no surprise that women around the world are desperate to modify their silhouettes. The country China has seen perhaps one of the most alarming, with the recent “ A4 waist challenge”. Women are taking photos of themselves holding an A4 piece of paper in front of their bodies to show that their waists are narrow enough to fit behind it. While the A4waist will hopefully be just a fleeting obsession, waist training is sadly showing little sign of disappearing.

Below are Things Waist Training Can Do Your Body

Waist Training Affects Breathing

Coupled with the fact that it puts pressure on your stomach, your entire internal network is being pushed to fit the shape of the cincher. By restricting your diaphragm, you’re reducing the amount of oxygen you can take it. This can leave you feeling short of breath, light headedness and even cause you to faint.

Waist Training Causes Skin Irritation

One of the most common effects of waist training is skin irritation. Having something so tightly fastened to your skin for a prolonged amount of time will cause chafing that can cause serious discomfort. You may think a rash is a cheap price to pay for the perfect hourglass figure, but you may not feel the same way if it leads to infection and your shape is the same as it always was.

Acid Reflux Can Be Caused By Waist Training

Anyone who experience acid reflux will appreciate the intense pain it can cause. By compressing your mid-section, the trainer is also pressing on your stomach up higher increasing your chance of heartburn and indigestion. Not only can it cause pain, but recurring acid reflux can cause long-term damage by eroding the walls of the esophagus.

Waist Training Causes Numbness

Not only will your blood flow be limited by the compression, your nerves may also be affected. This could cause you to experience pins and needles or numbness in your legs.

Waist Training Also Bruises The Body

Unlike traditional corsets, modern waist trainers don’t have the same strength to affect the shape of your bones. This will mean you will be left with bone bruises as the trainer compresses your body. You many not think this sounds that bad but bone bruises are significantly more painful and long lasting than regular bruises. With social media users getting younger and younger, there is a far greater risk to children whose bones have not formed fully as cinchers could actually affect the development of their bone structure.