Fitness

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Did you know that there are exercises that are not good for you? Instead of getting the results you need, you find yourself getting worse, even hurt at times. Here are 15 worst workout mistakes you should not or stop doing.

1. Doing the cardio inappropriately.

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Less of this has no effect at all. More than what you can do, however, only exhausts your body. A 65%-75% of your target heart rate is best to consider when doing this exercise.


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People have never been more excited to watch the Olympics after finding out that these women are competing in their specialties at the Rio Olympics.

 

#60 – Jessica Ennis-Hill

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British athlete Jessica Ennis-Hill participates in multi-sport events such as the pentathlon and heptathlon. Talk about world-class skills AND beauty.

 


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Top 100 Ways to Burn Body Fat That Really Work #8 Is The Easy And Most Effective Method!

Weight reduction and fat burning will take place at the same time when you make changes to your lifestyle. The fat burning will be very efficient when you do various kinds of exercises on regular basis. The food items should be taken in a controlled manner so that required nutrients will be supplied. Unwanted food items should be avoided so that there will not be any issues. By following the simple tips shared by experts, you can accomplish weight loss in a very efficient way.

  1. Take 1-1.5 grams of protein per day per pound of body weight

Protein diet: raw products on the wooden background
Protein is bodybuilder’s favorite nutrient. If you would like to burn fat in a very efficient way, you can take 1 to 1.5 grams of protein per pound of your weight. People with an active lifestyle will be really benefited in this process.


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Father With Children As They Eat Breakfast And Mother In The Bac

You always hear that “breakfast is the most important meal of the day.” It is because you haven’t eaten any for eight hours and you need energy so you can do your daily activities properly.  But a lot of people, specifically weight watchers, have taken this meal for granted.

They don’t eat breakfast due to busy schedule and due to the misconception that they will gain weight if they eat too much. At some point, eating too much will really make you fat. But if you know what you should eat and if you have discipline, then eating breakfast won’t be a problem.

What should I eat for breakfast? Ideal Foods to Control your Weight Gain

  • Oats / Cereals

heap of oats and biscuits on a white background

You can eat whole wheat oat meal or cereal and combine it with coffee or tea. Oat meal or cereals are packed with fiber and other nutrients that can help you to move and do your work. In addition, fibrous meal will help you eliminate all the unwanted toxins in your body.

  • Toasts

Slices of bread with creamy peanut butter, isolated on white

Another food that you can eat in the morning is toasted bread with peanut butter. This can make you full for few hours and it can give you the nutrients that you need. Just make sure though that the bread is made with whole wheat, or organic clean eating breakfast recipes for you to be able to still lose weight.

Learn More: 3 ways of having a Healthy Fast Food Breakfast
  • Protein-rich foods

Protein rich superfood diet

Protein is very essential as it gives you energy for the whole day. Have some lean protein in your body. Eat protein rich foods. It will help you to feel full for a longer period of time because it takes time for our body to digest and absorb this nutrient. It also matters on when to eat food containing lean protein. Purdue University studies shows that it will be better if you will eat lean protein on your breakfast than any other time of the day because it will give you more food satisfaction and lead you to feeling of being full enough. As Joan Salge Blake, R.D., a clinical associate professor of nutrition in Boston University, recommends that it is better to consume at least 30 grams of protein in your breakfast. You will have a lean belly.

  • Potatoes

Raw potatoes

This food has that special type of starch that resists digestive enzymes. It stays longer in your intestine because our body takes time for it to break down completely. It delays the hungriness we might feel, says Katherine Beals, Ph.D., R.D., a clinical associate for nutrition at the University of Utah. Have medium spud of baked potato in dinner which is about 100 calories. You may also try potato salad made with vinegar rather than mayo which is fattening. Chilling cooked potatoes can increase its ability to fight hungriness but of course, potato cooked deep fry on oil is bad on your health.

  • Grapefruit

Smiling woman holding two grapefruits in hands

With Jane Fonda aerobic videos, grapefruit diets lose its popularity but this citrus has now comeback. According to the study at Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, you will lose an average of 3.6 pounds in three months if you will eat half a grapefruit each meal, which makes it a healthy low calorie breakfast.

More Tips for Appetite Control

One of our problems when it comes to diet is our appetite control. Our body has the ability to sense whether we are full or in food shortage. If your body is sensing food shortage you will feel hungry. Here are some tips for your tummy to keep calm, stay quiet and maintain a good shape.

Stop your Hunger, Use some Strategies

stop sign - stop hunger

  • You can have little fat. Unsaturated fat such as oleic acid which is found in olive oil, nuts and avocados can also help you fight hungriness, according to the study in the journal Cell Metabolism. It can convert the signals coming on your brain that blocks hungry pangs. Sari Greaves, R.D., a spokesperson for the American Dietetic Association, warns you that you must watch how many unsaturated fat to take. 2 Tbsp of peanut butter, an ounce of nuts, or a quarter of an avocado will be better, suggested by Greaves.
  • Release Sweat. Having some activities on gym will help you burn calories and absorb fewer calories. American Journal of Physiology published a study tells that 60 minutes of high-intensity cardio can reduce your appetite up to 2 hours afterwards. According to David Stensel, Ph.D., aerobic exercise lowers the production of ghrelin that gives hunger pangs. To make it more effective, work out more intense with intervals.

The foods listed above are practically healthy on the go breakfasts. One shouldn’t have a hard time preparing or packing them.

What did you eat for breakfast today?

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If you know how to work out, for sure you know that that working out needs you to have no heavy amounts of food in your body because that can provide you a bad condition for your body. Many people tend to eat before exercise since they’re tired, and having some good food will keep them more energetic throughout the day.

Weight loss

It might not be wise to eat before you go working out especially if you’re in a diet, but take note that there are some foods that are not just meant to give you a good, satisfying feeling of eating, but will also give you the right nutrients that you need before working out. That’s right, there are some foods that are known to be really perfect for more energy and strength especially during exercise.

Learn More: Top 100 Ways to Burn Body Fat That Work!

These foods will not give you additional weight because these have the right calories that are perfect for a diet. If you just love to eat, but you already want to work out, and if you’re just planning to go on a work out, then be sure to give yourself some more healthy benefits and not just the best songs to workout to before you go exercising by taking one of these five healthy foods:

  • Bananas

bananas isolated on white background

Let’s start off with the number one food that’s perfect before you go to your back workout routine or whatever you would love to do for exercising. Bananas are known to be the best food to take before and after working out because it has lots of digestible carbohydrates that can fuel up your body, plus it also has potassium that’s good for your muscles to work out for some more.
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The Power Six

A six pack is one of those positively amazing physical traits that can make an individual look masculine, sexy, and appealing without expecting to be huge and muscle-bound.

Are the necessary steps on how to get a 6 pack fast achievable and realistic? I think most people like to overcomplicate the scenario of getting a six pack fast. Most of them tend to make you think it is more troublesome than it is. Never get persuaded so easily.

Six Pack Fast

I’m telling you- getting a 6 pack can be as easy as growing a beard. So I’m here to provide for you the 3 things you must do so to achieve a six pack quick and simple. Take after these tips and you are sure to get a six packed abs in just 6 months.

Never Underestimate the Power of Healthy Diet

Healthy Diet

Acquiring a healthy eating attitude has never been that difficult. The point is- you don’t have to be so drastic, especially in limiting your daily sugar intake. Do not punish yourself, mate. After all, this is not a contest.

Eventually, you may need to haul in all nutrition types for the rest of the diet period. You will need to be strong and full for the rest of the undertaking.

Learn More: What to Eat Before a Workout? Try These 5 Foods!

In like manner, dodging or altogether lessening your liquor admission is prompted, since the body views liquor as a poison and expunges it through the liver. In the time being, your liver is not ready to process fats and so they send out all the way substances that are not familiar to their system.

Beer, on the other hand can be a good supplement for fiber and protein diet. But that would have to be under the condition that you are only maintaining one glass a day.

A perfect eating regimen to get a six pack quick and easy includes:

  • Low-GI food types that contain complex carbs like oats, white potatoes and yams
  • Food sources of protein like eggs (just the whites) and lean chicken or turkey breast- the protein will serve to tone and solidify your muscle as crucial in getting a powerful six pack

Absorbing a lot of fiber in the system like wheat oats and green sinewy vegetables really adds another block of the muscle. The complex structure of the sugar needs more time before it gets to be totally broken down. If you wonder why at certain times, you never get full, sugar is very much responsible for it.

Bend your Body Backwards for the Weight Training

Bend Your Body

Weight training is truly the key in targeting 6 pack lumps on your abdominal muscle. Lifting and training serves to build your muscular strength size, shape, tone and quality, giving it a more amazing set of six pack abs.

That, as well as other exercises quickens the fat burning process. Once the fats are burned, the muscles preferably oblige to take in expansive calorie portions for further enhancements. So weight preparing serves to tone muscle as well as to eliminate fat in the meantime, helping you to get a six pack speedier.

The 3 incredible weight training activities on how to get six pack abs fast:

  • The Link Crunch
  • The Woodchoppers
  • Hanging Leg Raises

More Options for You: Cardio or HIIT Training

Cardio

In case you’re not doing normal cardio or HIIT (High Intensity Interval Training) in your workouts, then you’re passing up a major opportunity to super-charge your fat-burning metabolism.

By performing cardio or HIIT exercises after a workout, you will be specifically triggering muscle capacity to stretch out and expand in intensive ways. One of those ways includes the after-burn or the excessive elimination of necessary fast. We wouldn’t that to happen. So, as much as you are doing calorie-sipping exercises, maintain your diet, so as to comply with the metabolism’s needs.

On the other side of these intensive activities are regular motion-related workouts for faster development of 6 packs. These include:

Sprinting

  • Running
  • Sprinting
  • Bouncing rope
  • Swimming
  • Cycling
  • Turning (for HIIT)

Jump on the rope

Once more, the best way to get genuinely noteworthy six pack abs is by joining a robust activity project routine. To further enhance, tone, and fortify your muscular strength, consume a relative amount of protein and fiber to accurately decrease your general fat ratio to muscle. The second big leap is to do the six pack abs workout. These two things truly hold the key to getting a six pack quick and simple; nice and easy. For further information, you can search up links and blogs online. Get sexy and try the best ab workout now!

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Here are some quick and easy tips in order to build your muscles and go about bodybuilding (or even body sculpting) in less than 800 words. If you’re a fat guy who wishes to lose weight or a skinny guy who wants to gain as much muscle on your frame as possible (so much so you could be called Superman), then you must do certain things and change certain aspects of your lifestyle in order to fully supercharge your muscle-building capabilities.

If you want to know how to gain muscle, keep on reading. The key to getting rock-hard muscle mass that will have all the ladies swooning without you becoming a gym rat of sorts involves discipline most of all. In order for you to pump yourself up, patience is the key to ensuring a real bodybuilder look. In particular, you should look into getting some progressive overload in your system.

Progressive Overload

No Pain No Gain

This is your surefire method of building a rock-solid and strong body as fast as possible without having to resort to chemical substances. You should increase your weight training exponentially every time to break your body down and build it up again over and over. The best way to build muscle is to punish your body and become amazed at how well it’s able to adapt to the punishment the more you break it down.

Muscle definition is actually your body’s way of recovering and adapting to a brutal lifestyle full of physical exertion and breaking through your limits every time. The more you load and the more you adapt to that load, the more ripped you’ll become. Keep up the pressure and never forget to recover from a hard day’s work to allow your body to process the physical exertion and translate it to huge muscular gains.

Muscular Stimulation Should Be Consistent

Muscular

Stimulation is the main thing muscles respond to while lack of stimulation is in turn the fastest, surest way to make sure they atrophy and die. You should increase the load every time because consistency equals stagnancy in the world of bodybuilding. The fastest way to build muscle is to escalate your workouts. Once you’ve reached a certain level, you need harder challenges to make your present muscles grow even bigger.

Your muscles will stay the same if you’re lifting the same amount of loads every time. You have to increase the loads to ensure you’re getting the maximum amount of resistance to your every improvement. You can’t stay on the same level and expect to gain muscle mass. It doesn’t work that way. Don’t be a big fish in a small pond. The only way to get bigger is to eat bigger fish or take on harder workouts after you get used to one workout.

Eat Loads but Workout Loads

Eat Loads

In order to work out a lot, you need calories to burn, and those calories is found in loads of food, which means for overweight people, you may have to eat more to keep up with your overloaded workout. To lose weight, you eat more, but with the caveat that you’re eating to fuel your workouts and not just eating for the sake of eating. For skinny people, this is a bit tougher, especially if they’re naturally skinny.

The path of least resistance from going flab to fab is actually to be used to eating a lot first and then getting used to working out a lot to balance the calorie and carb overload. With skinny people who eat as much as a bird would, you need to get used to both working out loads and eating more than you’d normally eat. Even if you do eat a lot, your metabolism might get in the way of everything.

Learn More: Jump on the Rope and See the Best Exercises on How to Get a 6 Pack Fast

Specific Sets and Reps

Sets and Reps

Your aim is to get reps from 8 to 12 and with the number of sets with that amount of reps from 1 to 3. If you’re able to do more than this, then you need bigger weights. Once you get the hang of it to the point that the heavier weights now feel lighter in your hands, you can shift to higher weights. You should go higher and higher with the same amount of reps.

If you’re doing less of the reps, then the weights are too much for you and you should find ways to incrementally increase your challenge so that you can handle those bigger weights soon enough. Remember, before you can run and leap, you need first to know how to crawl and walk. Don’t put the carriage before the horse.

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