The Do’s & Don’ts of Dieting

What is the best way to lose weight? How do I get rid of my gut? Is the Atkins diet good? Should I eat carbs at all? Should I just eat once a day? What you are about to read will answer all of your questions!

dieting

First of all, dieting is the best way to get sick. YES get sick! When you deprive yourself of certain foods, and starve yourself, you weaken your immune system, and when that happens, you become sick. DO NOT DIET instead, EAT HEALTHY! I will explain:

When you eat, your body uses the food you have just eaten, to live. Your body breaks down the foods into minerals and nutrients, which feed the muscles, skin, brain, and organs in your body. Even your bones! So now think about it, how confident would you feel if your body ran on Hot Dogs and other junk foods? That’s why learning about what foods are healthy and which are just empty calories is very important. Like I have stated many times, eating four meals a day is perfect: Breakfast, Lunch, Dinner, and one last meal before bedtime.

The first and most important food in life is Protein. Foods rich in protein are: Chicken, Turkey, Fish and Beef. I know all of you vegetarians out there are saying, “Well then what am I supposed to eat?” You can substitute protein with: Tofu, Beans & Protein Shakes. Your body is made up of protein, this is why it is so important!

The second most important food is carbohydrates. Without them, your brain will shut down from lack of oxygen. As I always say, God has given us everything we need in this world to survive. That’s why everything that grows from the ground is healthy to eat. Carbohydrates come from the ground. That’s why the Atkins diet is useless! Healthy Carbs are Oatmeal, Brown Rice, Sweet Potatoes, and Whole Grain Breads.

The third most important food is Healthy Fat. I know you are saying “How can fat be healthy?” Well it is, and without it, you would not be around to read this. There are two kinds of fat that we eat. One is Saturated (Bad), and the other is Unsaturated (Good). When you eat Hot Dogs, Bacon, Mayo & Butter, they contain saturated fat, which in time, will clog up your arteries, and give you that heart attack or stroke that you have been wanting to avoid! Eat only good fat like Olive Oils, Nuts, and Seeds. Again, food from the earth brings life!

The fourth most important food is the last but certainly not the least, is Fiber. This is what the body needs to cleanse itself. When you eat foods that are rich in fiber, your body is more efficiently able to dispose of waste. Also, by consuming fiber, your body feels full and satisfied so that you do not have any cravings. Oatmeal is my miracle food. I eat a bowl twice a day! Fruits like: Apples, Pears and all green vegetables contain fiber. So eat it, its good for you!

So how do I put all of these together? I’ll show you how. When you sit down to eat, look at your plate, it should contain 50% protein, 25% carbohydrates, and 25% fat and fiber and that’s that!

Eat four meals like this a day, and you will be on your way to a healthier you!

How Stress Can Be An Obstacle For Your Weight Loss

stress is obstacle to weight loss

At some point in time we are at fault for eating regardless of hungry. In many cases we eat to alleviate stressful situations, anger, annoyances, depression, more stress, while socializing and sometimes because others are eating.

Stress levels are a major complication to our life and overall health. It has been found that stress can be so severe it could kill a person. Usually while the body is under a heightened level of stress it releases even higher levels of stress hormones such as adrenalin, which helps the body deal with a stressful issues or situations. Part of adrenalins function under stress is to prepare the body by increasing the metabolism (BMI) and activates another hormone into the blood stream called cortisone.

While these reactions are in progress stress can also increase the release of harmful cholesterol levels in the body that affects bloods pressure. While this is the typically stress related reaction everyone encounters, it becomes very dangerous for a person who is already suffering from obesity since their weight levels add to an increased blood pressure and influx in hormonal releases levels. This reaction can be dangerous for and obese person even if the stress factor is very low.

Best thing to do when a feeling of being stressed out is upon you, take a time out for a minute and reevaluate the issue to determine if it is worth sacrificing your health over. Good part about taking a time out is most people realize that the situation is really not worth the risk. Especially when the problem is out of your control most often you’ll find that there’s really nothing you can do about it and no need to stress at this point. It’s when people can bring themselves to a stress time out that they use food to satisfy the battle against stress.

The funny thing about stress is that it can affect eating habits opposite of the pole. For example depending on the level of stress some people may overeat while others won’t eat at all. Most often this is present with emotional stress that will provoke a person to go on an eating binge or fast. Since there’s no true way to remove all stress from your life finding a way to manage stress and reduce the level of stress is the goal.

Try a few of these stress management techniques of the time out method does not produce the relief you need to avoid from overeating:

  1. Yoga
  2. Meditation
  3. Exercising, stretching
  4. Go for a walk
  5. Get a massage or soothing hot bath

These five key activities can be done at anytime when a feeling of severe stress is upon you, while you may not be able to take a hot bath anywhere it really helps to relax you when all else fails. And if you absolutely have to eat, consider increasing your protein intake to help the body absorb the affects of stress and will help the body react much better.

Understanding The Basic Yoga Movements

Before you move on to a comprehensive yoga session, it is important that you understand basic yoga movements in the first place. Let us take a look at these movements for different body parts.

yoga

Basic neck movements
Neck movement 1
Sit straight in the vajrasana position. Make sure that your spine is erect and your neck straight. Without bending your body, start bending your neck forward. Now, bring your neck back to the normal position. Repeat the process by bending your neck backward, left and right.

Neck movement 2
This one involves rotating your neck. Sit straight in the vajrasana position. Rotate your neck in the clockwise direction from your right shoulder to the back and then to the left shoulder. Now repeat this in the anticlockwise direction.

Basic shoulder movements
Shoulder movement 1
Sit in the vajrasana position. Your hands should be by your sides. Now, slowly lift both your shoulders as high as possible. Bring them back down after a few minutes.

Shoulder movement 2
Be seated in the vajrasana position. Hold the left shoulder with the left fist and the right shoulder with the right fist. Now bring both the elbows closer towards the chest. The elbows of both the arms should touch each other. Rotate both the folded arms in the opposite direction.

Basic hand movements
Hand movement 1
Relax in shavasana position. Spread your legs so that your feet are at least 12 inches away from each other. Your hands should be 6 inches away from your body. Lift your hands above the head till both the palms meet.

Hand movement 2
Lie down in the shavasana position. Lift your hand and rotate them towards the head, while keeping your arms straight. Your hand should be straight till the time forearms cross. Let the crisscrossed forearms touch the ground. Now in the same cross position, raise the hand and bring it towards your stomach.

Basic leg movements
Leg movement 1
Lie down in the supine position. Fold your hands around your head. Fold your left leg in the knee so that the left heel touches the hip. Repeat this with the right leg.

Leg movement 2
Relax in the supine position. Raise your left leg above the ground. Rotate your leg in the clockwise direction followed by the anticlockwise direction. Repeat this with the left leg.

Leg movement 3
Lie down in the supine position. Bring your hands at the height of your shoulder. Your hands and shoulder should be in one single line. Try to touch your right side using the left leg. Repeat this with the right leg.

Basic knee movements
Knee movement 1
Relax in supine position. Keep your hands around your head. Fold your leg so that your heel touches the hips. Now, turn your legs to the left side. Make sure that you turn only your legs and your upper body stays firm.

Knee movement 2
Relax in the supine position. Bend both your legs so that the heels touch the hips. Now, try to touch the right toes using your left leg, while your right leg presses to the right thigh.
Practice these basic movements to ensure that you get your yoga practice right.

Food to Get Slim and Build Muscles

A professional athlete will know that diet is essential for physical training. Food for muscle building may sound far-fetched for an amateur bodybuilder, yet, it is not. You don’t have to eat certain foods in particular, just be careful with your diet and use a variety of foods to stay fit and have full body energy for working out.

Food to Get Slim and Build Muscles

Here are some of the things that you should include in your meals.

EGGS have a very high nutritional value, and they make an incredible source of protein for bodybuilding. It is preferable to consume organic eggs if possible because they have more nutrients than conventional ones.

LEAN BEEF and WHITE MEAT (fish or chicken) provide a large amount of nutrients essential for enhancing muscle mass. Besides protein, such food for muscle building makes an excellent source for B vitamins, iron and zinc. Consume only lean meat as it helps you stay fit and burn the excessive adipose tissues.

DAIRY PRODUCTS particularly yogurt, milk and cottage cheese are rich in casein and whey. It is more recently that technology has allowed for the synthesis of the highly valuable protein in whey in the form of powders that now make a rage in the world of bodybuilding.

OATMEAL keeps the body energy high because it is one of the best sources of carbohydrates you will find. Such food for muscle building makes all the difference for training, particularly if you consume it for a snack, in between meals.

Customizing food for muscle building

What we’ve described above are simple examples of highly valuable foods that allow for diet versatility and sufficiency. Yet, the list of things you can eat for body building is so much longer. When you are working on the guidelines of your diet, you should perform a quick research on the Internet to get tips and ideas.

You’ll see that you can eat healthy food from any category, and restrictions are only encountered for unhealthy fast food, ultra-refined sugars and other products that contain a high concentration of additives. This is definitely not food for muscle building!

Exercise Tips to Build Muscles

Exercises for muscle building and reducing fats are high in demand. People now search for information on the Internet, in e-books or in special training programs given the fact that traditional workouts they learn at the gym no longer seem to satisfy the expectations of losing fats and muscle mass growth.

 

girl exercising

The best bodybuilding workouts are those in which a very large number of nerves send impulses to muscle fibers for the performance of a certain exercise. This is the main explanation behind the fact that some exercises are more efficient than others.

How to choose exercises for muscle building

Most bodybuilders want to see results fast, but they overlook the importance of being organized, well informed and careful with tracking their progress.

When you choose exercises for muscle building it is advisable to go for those that trigger the most intense neuro-muscular stimulation. In other words, high efficiency usually accompanies workouts that stimulate several types of muscles.

ingredient in fitness

The best examples here are those of free weight leg squats and kettlebell exercises. With the free weights, you come to increase control over the entire body due to the up and down movement as well as the balancing of the weight.

In the case of kettlebell training, you’ll work a lot on your core muscles, but none of the body muscles will remain static. This is the kind of exercise that stimulates intense and harmonious muscular growth.

Tips to improve workouts

Try to train for just an hour several times a week, because any training session longer than that may have the exact opposite effect. Past 75 minutes of training, the drop in muscle building hormones is inevitable.

Rest under ninety seconds between exercises, because your cardiovascular system will be fully stimulated and you’ll enjoy lots of health benefits deriving from training.

Use variation and interval training in order to provide plenty of work to the muscles as well as time for regeneration. That’s the best way to make exercises for muscle building totally effective.