Dec 30
Many of us have forgotten how to manage our hunger. We leave it until we are hungry before we choose our food. Inevitably we make poor choices, or can even start binging. This can be prevented by fueling our bodies every 3 hours with healthy food. Beware of diet plans that only prescribe 3 meals a day.
We also have to learn what it is to be full. If we can learn to listen to our bodies we can stop eating. It’s okay to leave food on your plate!
You don’t have to skirt around the snack table at all the holiday parties you attend to escape from gaining any extra pounds. Instead of loading your plate to the brim with sweets, just take a couple of items to nibble on. If there’s a fruit platter around, pile your plate full of grapes, berries and melon balls instead of handfuls of gingerbread.
Dec 19
TIP # 1
Try to find a middle ground between overtraining and concrete, the concrete circumstances of the profits and benefits.
Carefully calculate the intensity, frequency and duration of your workout.
You need rapid and visible results, but fatigue can be disastrous.
Tip # 2
There is a training program and a plan will provide long-term results but a serious commitment.
Feed your own motivation and self-discipline.
Look in the mirror if your eyes shine, then you can follow.
TIP # 3
Before you embark on a journey long and arduous physical perfection in an attempt to eliminate the most persistent myths of fitness.
Tip # 4
Be sure to incorporate into your routine workout warm-up ritual.
Prepare your body for the exercise of continuing and difficult to significantly reduce the potential for a painful wound.
Warming affects both quantitatively and qualitavely the form, duration and intensity of the main drive.
It is quite true that many people fail this training phase, because it is considered boring and it lacks the glamor of the year difficult. Big mistake!
About Stretching: Once the general warm, you can do some ‘active or passive static stretching.
Try to avoid any kind of dynamic or ballistic stretching. These games are for older kids!
Tip # 5
Also: do not neglect the cooling process! After the intensity of the main unit, we need an adjustment period. Body temperature must be reduced and waste products to be removed from the muscles.
After 5 minutes of running relaxed you can go from 5-10 minutes in the active or passive static stretching exercises.
Cooling is essential for faster recovery and should be adapted to the most important exercise.
Tip # 6
Every fitness program should make every effort to be part of training:
Tip # 7
Share your goals and visions with people of positive spirit in your immediate area.
They support you morally. In addition, sharing your goals makes it easier engagement and abandonment is not an option more.
Tip # 8
Challenge yourself! Always try to have a personnel file, however incremental.
Avoid the mindset that the hamster running non-stop or running slow on the treadmill, etc.
Go for the real thing:
Tip # 9
Tip # 10
There’s no time for fitness activities.
The best time is the one that best suits your schedule and serve you optimally.
Tip # 11
Weight training: Do not commit to endless repetitions, looking for muscle definition. The definition is a pleasant side effect of fat loss.
Tip # 12
The main meals are breakfast and post workout meal (only makes sense really hard workout). If training is not challenging enough to really do not need to worry!
Tip # 13
You can control your insulin levels – and therefore energy profile – by spreading your calorie intake by about 5-6 meals equivalent / day.
Do some foods with low glycemic index (and the load of course).
These choices will be conducive to a better body composition.
Tip # 14
You do not need a gym (unless you want to socialize and meet new people!).
Try the bodyweight circuits or circuit dumbbell in the comfort of your home. You’ll save time and money! Obviously you need a little motivation for that!
Tip # 15
Never, never, never stop! Time spent in a physique is a valuable investment. We will be grateful for this, when you catch your 40′s.
Tip # 16
The fight spiritual body! Make your mental preparation.
Struggle to be consistent, disciplined and self motivated!
Tip # 17
The best diet in a nutshell:
Tip # 18
Dec 12
While a healthy, balanced diet goes a long way in normal immune system function, there are key vitamins and minerals you can focus on to make sure you’re choosing the best foods for your immune health. Learn more about foods that contain vitamins A, C, and E, as well as the minerals zinc and selenium, and the reasons these vitamins and minerals are so good for you.
Vitamin A
The anti-infective properties of vitamin A play a vital role in the maintenance and function of your immune system. Top food sources that contain vitamin A include carrots, tomatoes, spinach, and sweet potatoes.
Vitamin C
Vitamin C has been shown to stimulate white blood cell functions and may play a significant role in the regulation of the inflammatory response. Top food sources that contain vitamin C include grapefruits, oranges, tangerines, cantaloupes, tomatoes, peppers, white potatoes, and broccoli.
Vitamin E
Research suggests supplementation with vitamin E improves several markers of immune response. Top food sources that contain vitamin E include tomatoes, broccoli, nuts, and seeds.
Zinc and Selenium
Zinc has been shown to increase the production of white blood cells and to help these cells release more antibodies to better fight infection. Supplementing with selenium appears to stimulate immune function in those with adequate selenium stores. Shiitake mushrooms, dried beans, and lentils can provide some zinc, and spinach can provide some selenium. But taking a daily multivitamin such as NUTRILITE® Daily or DOUBLE X® Vitamin/Mineral/Phytonutrient will ensure that you’re taking in adequate levels of both minerals.
Eat a wide variety of fruits and vegetables, including foods from all colors of the rainbow, and aim to get at least 10 servings per day for optimal health. For more information on how food impacts immunity, read this report.
Meal timing according to exercise intensity and workout duration is one of the most crucial aspects of any exercise regimen, and weight training is no exception.
