Walking is not determined by the weather. Whether you choose to walk outdoors or on a treadmill, you derive the same health benefits. Walking also happens to be the most easy exercise pattern. You need to require any athletic ability or an excellent coordination skill for walking. It is a process of body movement that naturally comes to all. This thereby makes it a no- excuse variant of exercise. In order to effectively lose weight through walking, you need to have the right gear like proper walking shoes. A light stretching before and after the walk is also important to accustom the body for the workout and settling down respectively. According to experts, walking should be a simple exercise and not be ideally be made complex by the use of ski-poles, hand weights etc. They might help to build muscles but slows down the pace and thus the weight loss gets affected. It is also required to consciously feel relaxed and stay calm and tranquil in order to attain the optimum benefits.
Weight loss on a raw food diet is quick and practical. Best of all, it’s totally natural. With raw food, you don’t need to drink processed shakes, count calories, or swallow terrible-tasting (and ineffective) pills. Our bodies were naturally designed for fresh, raw foods. High Fiber and Water Foods: Many of the organic, unprocessed and high alkaline foods on the raw food diet are leafy vegetables, mushrooms, wheat, sprouts and barley grass. These foods are high in fiber and are also high in water. High fiber and high water foods leave the body feeling more satisfied after eating such food. When you are less hungry, you tend to eat less and the result of eating less is surely weight loss. The chemical makeup of the main foods on the raw diet is what that causes weight loss in dieters. Secondary to this reason is the dietary restriction of so many other foods that are cooked, processed and not organic. The elimination of so many types of foods also restricts the overall amount of calories going into your body and thus leads to weight loss. When your blood sugar runs low, this can trigger intense cravings that tempt you to reach for some sort of processed junk food to give your body a quick fix. A good raw food diet weight loss tip is to reach for piece of fruit when you feel a hankering for unhealthy food. Fruits contain simple sugars that can divert your body’s attention from temptation! Feel free to snack on as many fruits as you would like, and you will maintain a steady, healthy blood sugar level throughout the day, making you less likely to reach for not-so-healthy alternatives.
కండరాలు అకస్మాత్తుగా బిగుసుకుపోయి, గట్టిగా పట్టేసి విపరీతమైన బాధ కలిగిస్తుంటుంది. వీటిని మజిల్ క్రాంప్స్ అంటారు. నిద్రలో కాలు లేదా తొడ లేదా పిక్క కండరాలు పట్టివేస్తే కాలు నేలకు ఆన్చలేనంతగా బాధగా ఉంటుంది. అలాంటప్పుడు పాదాన్ని నేలకు ఆన్చి కాసేపు తిరగాలి. కొద్దిసేపట్లో బాధ తగ్గుతుంది. శరీరంలో ద్రవాలు, ఖనిజ లవణాలు తగ్గడంతో ఈ పరిణామం సంభవిస్తుంది. కాబట్టి దీన్ని నివారించేందుకు లేదా మళ్లీ పునరావృతం కాకుండా ఉండేందుకు ఎక్కువ నీళ్లను, ద్రవాహారాన్ని తీసుకోవాలి. ఖనిజ లవణాలు ఎక్కువగా అందడానికి గాను కొబ్బరినీళ్లు తాగడం మంచిది. ఇలా తరచూ కండరాలు పట్టేసేవారు అరటిపండ్లు, నట్స్ ఎక్కువగా తీసుకోవాలి.
ఎముకలు బలంగా ఉండాలంటే.. రోజుకు మూడు లేదా నాలుగు పుట్టగొడుగులు ఆహారంలో ఉండేలా చూసుకుంటే మేలని ఆరోగ్య నిపుణులు అంటున్నారు. సాధారణంగా ఎముకలు బలంగా ఉండాలంటే విటమిన్ D పుష్కలంగా తీసుకోవాలి. ఈ విటమిన్ D చాలా తక్కువ ఆహార పదార్ధాల్లో లభిస్తుంది. మనకు చాలినంత విటమిన్ D లభించాలంటే చక్కగా పుట్టగొడుగులు తీసుకుంటే చాలని శాస్త్రవేత్తలు చెబుతున్నారు. ఎందుకంటే వాటిలో విటమిన్ D పుష్కలంగా ఉంటుందని శాస్త్రవేత్తలు గుర్తించారు. అందుకే డి విటమిన్ లోపంతో బాధపడేవారు పుట్టగొడుగులను తీసుకుంటే మేలని చెబుతున్నారు. మనిషి రోజంతా చాలా చురుగ్గా ఉండడానికి పది మైక్రోగ్రాముల డి విటమిన్ అవసరమని, ఈమేర డి విటమిన్ మూడు, నాలుగు పుట్టగొడుగుల్లో లభిస్తుందని శాస్త్రవేత్తలు సూచిస్తున్నారు.
1. Apples : Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied. And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber. 2. Almonds : If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food. 3. Salmon : If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals. And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well. 4. Eggs : There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check. Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long. 5. Tomatoes : It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated. Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing? So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato -is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.
1. Have Lots Of Fruits & Vegetables : How many times have you heard this? Almost always, right? How many times have your followed this tip? Almost never, isn’t it? Well, it is about time you realized the importance of fruits and vegetables in your diet. Apart from helping you maintain a healthy weight; they also provide you with a lot of nutrients and keep your body fit to fight a large number of diseases. So, try to use them as a substitute for the high-calorie snacks. 2. Stick To Whole Grains : White bread, white rice, pasta, refined wheat flour - all these food items need to be kept at bay, if you want to control your weight. Rather, switch over to unprocessed foods, like whole grains, legumes, and limited amounts of lean animal protein. Even after consuming these items in as much quantity as processed foods, you will end up with much fewer calories. Now, here lies the secret to that fit body that you always lusted after! 3. Eat More Fiber : Include lots of fibrous foods in your diet. Why? This is because fiber makes you feel full sooner and at the same time, stays in your stomach for much more time than other food items. In other words, it also helps you feel full for a long time, by slowing down your rate of digestion. Yet another benefit of fiber is that it makes fat move faster through our digestive system, bringing down its absorption level. Last, but not the least, fiber helps keep our blood sugar at a consistent level. 4. Cut Down on Sugar : While you do not need to avoid sugar completely, it sure is a good idea to cut down on it, especially in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. Don’t get tempted by the food items labeled ‘fat-free’, as even they contain some amount of sugar. Fat-free does not mean calorie-free. So, take care to have sugar in moderation and always look out for its ‘hidden sources’. 5. Stay Away From Bad Fats : It is very important to select the right type of fats. Foods like cheese or the food items that have been deep-fried are dripping with fats as well as calories and need to be avoided as much as possible. Even many salad dressings, mayonnaise, and other condiments are high in fat content. So, even if you are taking salad, you will end up adding lots of fat to your body. Try to stick to fat-free alternatives, like fat-free yogurt, mustard, ketchup and barbecue sauce. 6. Indulge In Dietary Fat : While you need to cut away the bad fats from your diet, you should not eliminate fats altogether. Dietary fat is not only good for the body, but also necessary for its proper growth and development, since it helps in building body tissue and cells. At the same time, it aids the absorption of a number of vitamins and other nutrients as well. So, make sure that you eat enough good fats i.e. the one present in a food item naturally.
The first and foremost principle of Yoga is that until you do not feel good, you can't look good. Thus yoga through its asana like Sukhasna and Shavasana aims to provide complete relaxation to your body. Yoga helps you gain physical fitness, helps in the healthy maintenance of mind and body. It also acts in removal of toxins from the body and increases flexibility of your body making you look younger. The Dog and Cat Pose of Yoga is certainly helpful in gaining flexibility and vigor. Yoga helps improve the efficiency of the immune system. Through regular Pranayams like Kaplabhati and Anulom- Vilom, you can easily avoid little daily problems of health. Yoga is equally active in thyroid and weight loss leading to perfect shaping of the body and thus making you beautiful. The perfect oxygen dose which we get through various Yoga Asanas and Mudras also helps in skin glow. Regular yoga brings contentment in your life which reflects on your face. Yoga helps you in delaying ageing. A regular yoga practitioner remains young and active for quite longer than others who do not practice yoga.
Dietary Measures : The first step towards this is to bring down the amount of fats in your body that give you a plump look. You need to cut down or rather stop eating foods that have high amount of carbohydrates or fat content. These include all junk foods and fad foods. Stay away from over eating – it is evil! Include a lot of fibrous foods in your platter. Fruits and vegetables will do the job of cleansing your body of the fat deposits within it. You also need to include pulses and other lean proteins in your diet to boost up the protein content. Protein is vital for the well-being of muscles and toning is all about the right expanse of muscles at the right places. Drink a lot of water. This is one of the secrets for toning up your body without any side-effects. In fact, it also refreshes your skin and maintains the glow throughout. Never skip your breakfast. It is the most essential meal of the day and it lifts up your metabolism for the entire day.
1. WATERCRESS : Did you know watercress may be an important weapon in the fight against breast cancer? According to research published earlier this year in The British Journal of Nutrition, a 3-ounce serving of the leafy green can help prevent breast cancer as well as decrease the risk of cancer in general. Extolled by anti-aging specialist Dr. Nicholas Perricone, watercress is a better source of vitamins C, B1, B6, K, and E, iron, calcium, magnesium, manganese, zinc and potassium than apples, broccoli and tomatoes. 2. BLACKBERRIES : In addition to filling up on fresh and frozen blueberries, enjoy the antioxidant power of blackberries while they are in season. A juicy welcome treat in the summer, blackberries are loaded with phenolic acids, antioxidant compounds believed to be a potent dietary defense against cancer and heart disease as well as premature aging. In addition to being low in calories, blackberries are also high in fiber, a key in digestive health. 3. BEETS (AND BEET GREENS) : What's not to love about a two-in-one source of powerful nutrition? Beautiful, colorful beets are rich in antioxidants, particularly lutein and zeaxanthin, which are associated with eye health, and the vegetables also have anti-inflammatory properties that have been shown to fight heart disease, cancer, Alzheimer's and other chronic diseases. Beet greens, like other leafy greens, are one of the most concentrated sources of nutrients of all vegetables. 4. RED GRAPEFRU : IT If you've had your fill of oranges, peel a ruby red grapefruit and reap the juicy benefits of this sweet, refreshing fruit. Grapefruit and other citrus fruits, which are bursting with phytonutrients, can boost your heart health by lowering cholesterol and reducing inflammation of your arteries. In addition, these antioxidant-rich gems can boost your immune system, reduce your risk of cancer and improve your skin health. 5. ALMONDS : Considered a power food by David Zinczenko, author of the Abs Diet books, almonds are a delicious source of protein, healthy fats, vitamin E, fiber and other vitamins and minerals. Almonds can help you lose weight, build muscle, beat premature aging and lower your risk for cancer, heart disease and diabetes. When you're in the mood for something creamy, reach for natural almond butter, which delivers the same nutritional benefits without the crunch. 6. YOGURT : Teeming with beneficial bacteria known as probiotics, yogurt not only boosts digestive and immune system health, it also delivers protein, calcium, potassium, vitamin B12 and other key vitamins and minerals. To boot, three servings of dairy have been shown to aid in weight loss and leaner abs. Opt for low-sugar, low-fat plain varieties (go for Greek yogurt for even more protein), and add your own fresh fruit or swirl of honey to satisfy a sweet tooth. 7. WILD SALMON : Wild salmon is a deliciously rich source of quality protein for strong muscles and a healthy dose of omega-3 fatty acids to ward off heart disease, Alzheimer's, cancer, arthritis pain, depression along with a host of other diseases caused by inflammation. The American Heart Association recommends eating at least two servings of fish per week to reap the benefits of this delicious, heart-healthy source of lean protein. 8. QUINOA : Technically a seed, quinoa is a high-protein whole grain that is a great source of manganese, magnesium, iron, tryptophan, copper, phosphorus and fiber. According to The World's Healthiest Foods website, quinoa can supply the nutrients needed to help prevent migraines, fight free radicals, boost heart health and even combat cancer. Whole grains in general are power foods that every woman should be eating in place of refined white flour products. 9. LENTILS : If the long cooking time of dry beans has you avoiding these fiber-rich, heart-healthy finds, consider lentils, which prep in about 20 minutes. A super source of protein, fiber, folate (the vitamin that fights birth defects), molybdenum, manganese and iron, lentils can improve cardiovascular function, ward off diabetes and help stabilize blood sugar in people with diabetes, prevent anemia, reduce your risk of cancer and even help you lose weight. 10. OLIVE OIL : One of the healthiest oils, olive oil is loaded with heart-healthy monounsaturated fats (popularly known as MUFAs) and vitamin E. MUFAs are believed to be able to help your body burn body fat, particularly around your waist.
Squats : You need: very little space and, if you can invest, a pair of dumbbells – heavy or light depending on the intensity with which you want to keep going (even without dumbbells the exercise can be done). Keep your feet slightly apart and bend your legs at the knees, keeping your back straight at all times. Try and push your buttocks out to achieve this. The lower you can sit and stand, the better the exercise is. Do about 20 reps of two times. If you are using the dumbbells, then hold them out in front of you (at an arm’s distance away from your body). Flexibility Exercises : You need: a considerable amount of space to move your arms around. Stand with your feet together, slowly circle your arms so that you stretch your upper body. Do this about 5 times with both arms. Then, sit down and extend your knees out straight. Pump your ankles up and down to stretch the leg muscles out too. This exercise reduces the excess fat on both your arms and legs. Jumps : You need to be careful of the ceiling for this particular exercise! Also, it warms the body up tremendously (for those living in cold conditions). All you have to do is jump as high as you can. But, if you aren’t used to working out regularly, then you can start slow and low. Beginners can do about 20 jumps and can slowly move onto about 50 jumping jacks. Do about 2-3 sets each time for breathers. This calls for a solid weight loss and toning of the leg muscles too. Yoga : You need a mat to lie on and immense patience! It is an unconventional way to lose weight. The goodness of power yoga is that it quiets your mind, limbers your body and energizes you to the maximum. For example. Take a mat and lie down. Slowly breathe in and out. As you are breathing in, push your stomach out and as you are breathing out, pull the same in. Continue this slowly for about 10 times. It is an excellent way to lose tummy fat and it includes a good breathing technique. These are a few indoor exercises you could use to shape your body in an efficient and easy manner! Hope this non-gymming, indoor regime does some good.
Swimming is a great workout because you need to move your whole body against the resistance of the water. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits. Swimming Health Benefits : 1. Swimming helps maintain the blood pressure and cholesterol of a person, thus ensuring the well being of his/her heart. 2. It is good for the health of your lungs and also reduces the risk of stroke, heart attack and diabetes. 3. It is perfect for those people who have a hard time carrying out weight-bearing, land-based physical activities. This is because your weight in water is about 1/10 of your weight on land. 4. For pregnant women as well as for people who are suffering from arthritis and back pain problem, there can be no better workout choice than swimming.
ఆకర్షణీయమైన శరీర సౌష్ఠవాన్నే ఇంగ్లిష్లో బాడీ బిల్డింగ్ అంటారు. ఈ బాడీ బిల్డింగ్లో రెండు B అనే అక్షరాలున్నాయి. అయితే మంచి బాడీ బిల్డింగ్ కోసం మరో మూడు B లను గుర్తుంచుకోవడం చాలా మేలు చేస్తుంది. ఈ మూడు B లు వెయిట్ లిఫ్టింగ్ ప్రక్రియలో ఉపయోగపడతాయి. అవే... బ్రీతింగ్(Breathing), బ్యాలెన్స్(Balance), బడ్డీ (Buddy-స్నేహితుడు). Breathing బ్రీతింగ్:వెయిట్ లిఫ్టింగ్ చేసే సమయంలో బరువును ఒకేసారి పెకైత్తే వేళ కొందరు ఊపిరి బిగబట్టేస్తారు. ఇలా చేయడం వల్ల మన రక్తపోటు అకస్మాత్తుగా పెరిగే అవకాశం ఉంది. అందుకే బరువును ఎత్తే సమయంలో ఊపిరి బయటకు వదలాలి (ఎక్స్హేల్ చేయాలి). అలాగే బరువును కిందికి దించే సమయంలో ఊపిరి పీల్చుకోవాలి. (ఇన్హేల్ చేయాలి). వెయిట్ లిఫ్టింగ్లో ఇది ఎంతో కీలకం. దీనివల్లనే మన కండరాలన్నీ సమానంగా పనిచేయడంతో పాటు కండరాలన్నింటికీ సమానమైన వ్యాయామఫలితం ఒనగూరుతుంది. Balance బ్యాలెన్స్: వెయిట్లిఫ్టింగ్ సమయంలో మన రెండు చేతుల్లో ఇరువైపులా ఉన్న బరువును ఒకేసారి పెకైత్తాలి. అంతేగాని ఎక్కువ బలం ఉన్న కుడి చేతి బరువును కాస్తంత పైకి, ఎడమచేతిలో ఉన్న బరువును అంతకంటే కిందికి ఉండేలా బరువులెత్తకూడదు. ఇలా బ్యాలెన్స్ లేకుండా బరువులెత్తితే అది యాబ్స్, క్వాడ్స్, హ్యామ్స్ట్రింగ్స్, డెల్టాయిడ్స్, పెక్టోరల్ కండరాలు... ఇలా అన్ని కండరాలపైనా దుష్ర్పభావం చూపుతుంది. అందుకే మనం బాడీబిల్డింగ్ కోసం చేసే వెయిట్లిఫ్టింగ్ను చాలా తక్కువ బరువుతోనే మొదలుపెట్టడం మంచిది. Buddy బడ్డీ (స్నేహితుడు): బాడీ బిల్డింగ్ కోసం బరువులు ఎత్తే సమయంలో ఒక స్నేహితుడు తోడుగా ఉండటం ఎంతైనా మంచిది... అవసరం కూడా. బరువులను ఒకరే ఎత్తలేని సమయంలో స్నేహితుడు సహాయపడతాడు. ఒకవేళ బరువు ఎక్కువై ఒకరే దించలేకపోతుంటే గాయపడకుండా కాపాడతాడు. అంతేకాదు... వ్యాయామంలో ఎవరైనా తోడు ఉండటం అటు హుషారుపరచడానికీ, ఇటు ఒకరి తర్వాత మరొకరు చేస్తున్నప్పుడు మధ్యలో కొద్దిపాటి విశ్రాంతినివ్వడానికి... ఇలా ఎవరైనా తోడుండటమన్నది అన్ని విధాలా ఉపయోగపడుతుంది.
Some very simple but effective exercises to lose belly fat: Stretch 1 – Lie down on a floor mat. Position your legs vertically up and stay in this position for 5 to 15 seconds. This can be repeated thrice. Stretch 2 – Lie down on a floor mat. Stretch your legs straight. Place your hands behind your head and lock your fingers. Now raise your torso and bring it towards your knees. Stay in this position for 5 to 10 seconds and slowly return to your lying position. Repeat this for 15 times in sets of 5. Stretch on Chair – Lie down on a floor mat and position yourself with a chair so as to raise your legs on the chair. Your legs should be at 90 degree to the rest of your body. Place your hands behind your head and clasp your fingers. Now lift your torso and rise up as if you want to touch the knees. Continue for 15 minutes and repeat in sets of 3 or 4. Cycling – Lie down on a floor mat. Raise your legs and rotate them as if you are pedalling a cycle vigorously. Repeat the exercise for five minutes in sets of three.
Foods To Eat & Avoid During Ulcer For Stomach Ulcers Foods To Eat : Hunger and overeating should be avoided. So it is beneficial to eat four to five light meals throughout the day. Intersperse these with snacks in between. Eat more of milk, fish and eggs in each meal. These will supplement the much required protein. Take a glass of raw goat milk every day. Drink eight to ten glasses of water every day. Boil cabbage leaves in water and drink it like a soup. This is very good in providing relief from the ulcers. Drink almond milk which is made by blanching almonds in a blender. Eat bananas throughout the day. To keep the acidity of the stomach at the lowest level, take antacids one to three hours before a meal. The food must be chewed properly so that it gets easily digested. You should also eat slowly and be relaxed. Foods To Avoid : Do not go to bed just after eating. Ensure a gap of at least three hours before sleeping. Do not take bed time snacks as it can cause gastric acid secretion at night. Avoid coffee, tea and other beverages as they can cause discomfort to the body. Though milk gives relief, it must not be used as a substitute to antacids. For Oral Ulcers Foods To Eat : Eat only those foods that are easy to digest. Carrot juice fast for a period of one to three days is excellent. Drink two to three glasses of wheatgrass juice every day. Increase the intake of foods rich in vitamin B12, like shell fish, soy products. Eat soft grains that are well cooked. The vegetables should not be cooked too much. Take plenty of vitamin C in the form of citrus fruits like lime and orange. Foods To Avoid : Completely avoid or minimize dairy products and oily foods. Sweet eatables like candies and pastries should be avoided. Do not consume raw fruits. Too much salt content in foods is also harmful. It is better not to take animal proteins.
It is important to eat not just well, but eat voraciously if you wish to flaunt a sinewy self, without burdening yourself with weights. However, that doesn’t mean that you go lavish with your food habits or stuff your tummy with junk foods. The cue is to gorge on high protein diet, without compromising on the quantity. If you have little idea on how much to eat, just double up your calorie count and feel the bulging difference. If you are trying to add more muscle to your frame, staying away from the treadmill would help. Cardiovascular exercises tend to burn both fat and muscles, which makes the body grow lean. If you are into cardio exercises, cutting down on your time by half would help you build muscles, without compromising on your fitness. Stretching has more benefits than one can possibly imagine. So, if you are planning to put on some muscles, stretching out your tendons would help them bulge out better. Stretching is recommended both before and after workouts to avoid injuries and sprains and relax muscles too. Stretching is also known to add up to body flexibility and keep the muscles agile and fit. Many people make the mistake of working out only on specific muscles that they wish to build and not on others. Do not do that. This will build those muscles, but will not make the overall frame look balanced, giving your body a bulky look. No one likes a bulky body, right? So, keep your daily work out balanced. Focus on a full body work out rather than isolated muscle building. This would be the best way to gain muscle. If you are eyeing to pack in some extra muscles sans weight exercise, going for supplements would make a huge difference. Often normal diet fails to fill up for that extra nutrition. In that case, you can add up supplements to enhance nutrition quotient in your diet. You can resort to whey protein or other body building supplements to get quick results. However, taking supplements won’t be just enough. You will need to work out simultaneously for the supplements to show right results. Body building is never an easy bet and it needs real motivation and dedication to achieve results. It is important to replenish your body with a healthy diet that is high on nutrition. Remember to include loads of fruits into your diet. Bananas are possibly the best bet in this case. Bananas will not only boost your stamina and pep up your energy levels, but will also add glow to your skin. It is important to cut down on alcohol and smoking, if you wish to have long-term results. Addiction of intoxication will only impede with your stamina. Did you know that you could build muscle in the bed as well? Body packs in more muscles when it rests. Thus, a good night sleep is crucial to muscle building. Just catch up with your eight hours of sleep and watch those muscles popping out.
significance of liquid diet Liquid Diet Ideas : Water : Our bodies are made up of 70% water and with a liquid diet involving lots of fluids, body can get completely water replenished and fully working. Water is the most essential part of any diet. Why? Simply because it removes all the chemicals and toxins from the body by flushing them out, improves blood circulation, rehydrates the body of lost water and nutrients and helps indigestion. In short, it helps in weight loss! What you need to remember about a liquid diet is that only water is not enough to keep you going for a long period of time. It can be used as a part of the detoxifying diet but cannot support vital body functions on its own. Honey in water is the secret to losing weight as it prevents constipation and hence is a way of removing unwanted material from the stomach. Another good cleanser is warm water with maple syrup. Juices : One of the best substitutes for plain water is juice. They can be made from either fruit or vegetable, the latter being more healthy as fruits contain natural sugars. A combination of carrot and beetroot juice is said to be the best for weight loss. Juice fasting has become the latest trend among a lot of celebrities and some swear by it makes them reduce weight within a few days. Orange juice is said to be excellent as it acts as a detoxifier and provides energy to the body. Its only disadvantage is that it creates idle acids in the body. Lime juice is another good example of something that can be involved in a detox diet. It should not be consumed solely as it can corrode the inner lining of the stomach. But, on the other hand, when ingested, it has cleaning properties and helps in ridding your tummy of all toxins. Be aware that it does not provide any nutrition to the body. A mixture of vegetable and fruit juices (such as carrot and apple) is commonly taken in due to its palatable nature. Protein shakes are given in times of extreme cases, when the diet is continued for a longer period of time. They are available in the market for instant use. Before involving yourself in a weight loss program using liquid diets, it is highly recommended that you visit a nutritionist or a doctor to help you prescribe one for your body type.
To begin with, warm up your muscles with 10 to 15 minutes of cardio-muscular activities such as jogging, cycling, swimming or walking. Never stretch cold muscles. Stretch your full body starting with the muscles in your upper body and complete shoulder. They include biceps, triceps, neck, chest and back stretches. Gradually move on to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches. Steadily, deepen your stretches and you will be able to hold stretches more easily. Every time your stretch, try to reach an inch farther than you normally do. Feel the intensity of the stretch and hold it there. One of such stretches is forward stretching. Stand in an upright position with your feet together. Raise your hands and try to touch your feet. Hold the position as long as you can and feel the pain. Repeat 3 to 4 times in each session and over time, you’ll be able to bend down more with ease. You can also try sideways bending. Stand upright with your legs apart. With one hand on your waist, raise the other hand and try to bend it sideways. Stretch your hand as far as possible. Reverse the position and repeat the exercise with the other hand. Repeat 3 to 4 times. For calf stretching, stand upright with legs together. Elevate your body by standing on your toes. Hold the position for sometime and repeat several times per day. Another excellent stretching exercise is the hamstring stretch. Stand upright with your legs apart. Bend one leg at knee and grasp your foot with one hand. Press it against your buttocks and repeat with the other leg. Perform 4 to 5 times per session. While doing your stretches, breathe deeply and evenly. Do not hold your breather while stretching. The oxygen that you breathe while stretching goes directly to your muscles. Prevent yourself from dehydration by drinking water which can otherwise result in muscle cramps and decreased flexibility. Hydrate thoroughly prior to stretching and after the session. Never stretch past a point where you can feel pain. Do not push yourself beyond limits as you can injure yourself stretching. Flexibility will improve over time. You can also opt for yoga or dance classes. In fact, dancing and aerobics are the best ways to improve flexibility.
Diet Before Running Follow A High-Carb Diet : For a vigorous run, carbohydrates are highly essential for providing the maximum energy, apart from fats and proteins. Though our body stores a significant amount of carbohydrates, it demands more energy for running. Thus, to exceed the amount already stored, you have to supply your body with more carbohydrates. Hence, your diet should ideally comprise of 60% carbohydrates, 20-30% proteins, and 10-20% fats. Include high-carb foods like breads, pasta, noodles, cereals, rice, couscous, and fruits and vegetables in your diet days before you are preparing for the run. Further, do not miss on digging into large portions of complex carbohydrates, such as spaghetti, pasta, brown rice, potatoes, grainery bread, bran, corn, and peas. On the day of the run, consume your last solid meal at least two hours before the race to avoid cramping or nausea. Have Plenty Proteins : Most runners believe that proteins help in improving performance and hence, they ultimately end up gorging on copious amounts of protein-rich foods. Though proteins are essential for rebuilding broken or damaged muscles, including too much protein can affect your workout negatively since they take longer time to digest compared to carbohydrates. However, for those who cannot go without proteins, consider low or non-fat dairy products, lean meats and legumes, such as beans and lentils. Drink Lots Of Water : Keeping yourself dehydrated during the run can adversely affect your health, resulting in nausea and cramps. Thus, make sure that you do not run on an empty stomach and keep yourself hydrated. Even during your race, if you’re given an option to choose from food and fluids, always go for fluids. You can opt for fruits if they are on the menu. Decent Fatty Foods : Fats serve as a great source of energy once the carbohydrate stores have been burnt out. But they have only one drawback. They do not digest easily and hence, can impair performance. Nonetheless, you can consume a decent amount of fatty foods, such as flax oil, salmon and olive oil. But as you gear up for the race, keep your fat consumption minimal, something like a peanut butter spread on toast or a small cup of yogurt. To sum up, eat good and nutritious pre-run meals as you prepare yourself for the great run. With the above listed ideas, what to eat before running would no more be a mystery. Enjoy gorging and healthy running!