Sport is health.
Get your metabolism going! Do sports regularly (at least once or twice a week) and do not miss any opportunity to exercise and move your body (climb stairs, walk on foot or ride the bicycle).
Ballast substances giving a feeling of fullness.
Cheat hunger: ballast substances contained in whole grains, vegetables and fruit quickly create a feeling of fullness that lasts.
Drink, drink, drink!
Only if you drink enough fluids (at least 1.5 liters per day - coffee does not count!), you can help your body eliminate metabolic waste.
Eat vegetables!
Vegetables, by increased volume contributes to filling the distended stomach and giving a feeling of fullness, while providing you with necessary vitamins and minerals. The consumption of "green" food, with their entire fiber content, allows you to eat sufficient amounts of food without gaining weight.
Motivation
We all have ideals, dreams, desires, but you have to realize that all this depends on your health. It's easy to reach your goals and maintain your health by keeping these things in check: lots of exercise and a balanced nutrition. It all up to you to succeed.
Cut back on sweets!
Caloric needs of a normal weighted adult woman with an average daily activity level is about 1800 kcal, while for men it's around 2200-2400 kcal/day. Limit your intake of sweets. Carbohydrates should represent 50% of daily caloric needs. Do not drink sweetened sodas. Drinking water would be the best solution: it does not contain any calories, it requires no effort of digestion and it's an ideal environment for life processes.
You should eat more of these products:
- cereals, grains, cooked rice and pasta dishes;
- fresh greens and vegetables (potatoes, peas, beans etc);
- fresh fruit whenever you can.
Balance and moderation!
Always eat in the morning. The interval between meals can be 5-6 hours, and dinner to be as "light" as possible and at least 3 hours before bedtime. Sit at the table, do not eat "on the run", chew your food well before swallowing, take your time to enjoy and appreciate the taste of the food.
More exercise!
Daily walks outdoors, taking a deep breaths, making sure we get as much oxygen into the body as possible. Adopt a regular, preferably daily, physical activity. To generate positive health effects, physical activity should be performed frequently (at least 3 times per week), at least 30 minutes/session.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, April 27, 2011
Friday, April 22, 2011
Fitness tips
A proper fitness program aimed at losing weight includes jogging and lifting weights next to training in a gym and a balanced meal.
Jogging burns more calories than weight training. A 10-minute series of exercises can expend 160-230 calories that is about the same as running for the same duration.
Lifting is the best protection for your muscles. Diet without lifting may result in a certain weight loss, but only 75% of it is from fat and 25% is a loss of the muscular mass. If your diet is combined with weight lifting fat loss might go up to 100%. Lifting can also catalyze your metabolism. Recent studies showed that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. They also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.
Using the proper dumbbells is equally important. To choose the proper ones, simply lift the weight 10 times. If your muscles start struggling on the tenth repetition, the weight was correctly chosen. If all 10 are equally easy to rise, the weight used is too light.
Anatomy books show that leg muscles like quadriceps and gluteal muscles generally have more muscle mass than chest and arms. Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.
A balanced meal is also important. A 1,000-calorie meal can be eaten in a few minutes, but you need more than an hour of training to burn that many calories. Regular workouts help you better follow a smart eating plan. Those who do not follow a 3-hour-a-week training plan eat more than their allotted 1,500 calories a day. The reverse is also true, sneaking snacks sabotaging their workouts.
Unexpected results
Efficiency at work is 15% higher on the days employees made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant with their coworkers.
Jogging burns more calories than weight training. A 10-minute series of exercises can expend 160-230 calories that is about the same as running for the same duration.
Lifting is the best protection for your muscles. Diet without lifting may result in a certain weight loss, but only 75% of it is from fat and 25% is a loss of the muscular mass. If your diet is combined with weight lifting fat loss might go up to 100%. Lifting can also catalyze your metabolism. Recent studies showed that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. They also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights.
Using the proper dumbbells is equally important. To choose the proper ones, simply lift the weight 10 times. If your muscles start struggling on the tenth repetition, the weight was correctly chosen. If all 10 are equally easy to rise, the weight used is too light.
Anatomy books show that leg muscles like quadriceps and gluteal muscles generally have more muscle mass than chest and arms. Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout.
A balanced meal is also important. A 1,000-calorie meal can be eaten in a few minutes, but you need more than an hour of training to burn that many calories. Regular workouts help you better follow a smart eating plan. Those who do not follow a 3-hour-a-week training plan eat more than their allotted 1,500 calories a day. The reverse is also true, sneaking snacks sabotaging their workouts.
Unexpected results
Efficiency at work is 15% higher on the days employees made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant with their coworkers.
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