Which Should Be Done First – Cardio or Weights?

The general rule of thumb of training is to do the most demanding exercise directly after the warm up, so that the majority of energy focused on that activity. So if you are a power lifter looking to get stronger, cardio before weights makes no sense. In fact, for a power lifter, traditional cardio is not recommended in their regimen at all. Let’s say you are someone who is completely new exercising. Heavy weights are out of the question since it takes a considerable amount of time to learn the proper movement patterns and to build basic strength. Twenty minutes of moderate intensity cardio is going to be challenging for a new exerciser. Any light weight training after the cardio session is going to be focus on learning movement patterns with lighter weights for future workouts. This is one of the only situations that cardio should be done before weight training and the intensity of both activities should be low to moderate. This type of cardio serves as an introduction to the gym. As many people quickly realize, the results you are looking for probably won’t come from a treadmill. Sure it is a tool that can help, but it should not remain your main focus. But what about the intermediate or advanced weight lifter who also wants to improve their cardio or shed a little fat? Say you have been lifting weights for a year or two and you’re getting the hang of things. Your focus has been to build muscle and strength and you have seen decent results. Now you’re looking to expose that newly built muscle by adding cardio to your regimen. For someone who wants to add cardio their weight lifting program, they going to benefit most from doing their cardio after weight lifting sessions. They are going to get more out of their cardio session because they should already be relatively exhausted from lifting session. This will help the body break down more fat considering their heart rate has already been elevated and they should be near a ‘fat burning zone’. These cardio sessions should be fairly brief (20-30 minutes) and it is recommended that they are done under a HIIT protocol. HIIT stands for High Intensity Interval Training (more to come on this subject). Keep in mind, training too long can cause a spike in the stress hormone, cortisol, and will diminish any results. Those marathon sessions at the gym typically do more harm than good. According to the physiology of the average body, shut it down after 90 minutes of intense training. Performing cardio after an intense weight lifting session can be quite overwhelming to some. So you may be tempted to do your cardio first and lift weights after. This is not recommended when performed at a high intensity because the glycogen stores will be depleted before lifting weights causing a decrease in performance and is potentially dangerous. But, doing 5-10 minutes as a light warm up before lifting is acceptable. A few HIIT intervals are a great way to raise the heart rate and increase blood flow to the muscles. But be careful not to get carried away and burn all the glycogen that is needed for an effective lifting session. So there are a few situations it is acceptable to do cardio before weights. But for most people, cardio should be done after weight training. For most people, steady state cardio is not recommended. Use a HIIT protocol for best results. The key to keep in mind is the main goal of the training session and to perform exercises that align with that specific main goal.

Simple and Easy Tips to Look Gorgeous

Women want to look gorgeous and stunning. Some try designer handbags. Others try putting on designer clothes. Trying out new things isn’t new for women – good looks and a stylish persona can draw huge attention. So, here are few tips that can make you look drop dead gorgeous. 1. Take care of your complexion: It’s important to take proper care of your skin and complexion. Good clear skin with no blemishes is a blessing. Women need to take care of their skin by adopting a healthy cleansing, moisturizer and toning routine. Use a night cream before going to bed; this will refresh your tired skin and restore its lost vitality. During the day, don’t forget to use sunscreen. It protects you from harsh UV rays present in the sun’s rays. 2. Eat right to stay in shape: It’s important to have a healthy and balanced diet to keep up an attractive and irresistible figure. Who doesn’t want a perfect figure? Cut down on your sugar, carbohydrates and fats intake. It will just make you put on weight by adding extra calories. Instead, take a high fiber diet with lots of vitamins and minerals. When feeling hungry during meal intervals, eat fruits, juices, or a salad that will give nutrition and restore the lost nutrients. 3. Exercise: Exercising is essential for maintaining a healthy body. It’s not important to do extensive exercise or hit the gym. It’s just advised to exercise regularly every day to stay in shape. One can choose to swim, walk, jog or run, whatever suits an individual. But keep up and adhere to a schedule and be consistent with your program. 4. Sleep Well: It’s important to sleep adequately. A good sleep is worth hundreds of relaxants as it is the best natural relaxant and does miracles for the body and the mind. Try taking a short nap when required to feel rejuvenated. Sleep for at least 7 hours during the night. 5. Wear stylish dresses and accessories: One should always dress well. Wear nicely cut designs and suitable fabrics, colors and brands. Accentuate with stylish accessories, like a good designer bag. A good designer handbag helps in carrying useful items and adds to the overall stylish look. You can buy designer bags wholesale. In the end, don’t forget to wear chic jewelry. The next time you want to look jaw dropping gorgeous, practice these simple and effective techniques.

Could the “Free Zone” Help You Stick to Your Diet?

By definition diets involve some mix of restrictions that, after the initial burst of determination wears off, can lead to feeling deprived, unsatisfied, and resentful – and ultimately to a “pity party for one” hosted by the refrigerator. It’s exactly that process that torpedoes the whole plan, time and again. But it doesn’t have to be like that. Because there’s a way you can drop-kick deprivation that actually motivates you to stay with the plan. It’s called the “Free Zone” Happily, it can tuck neatly into virtually any self-imposed diet. Those folks on commercial diets may want to check with the administrators about using this tasty technique. In this Zone we can eat whatever we want, and within reason as much as we want. Easy now, we still have to make some smart choices. First let’s look at possibilities for your Zone. It can be a time {first Sunday of the month?}, or a place {favorite restaurant?}, or a food {Mexican?}, or an occasion {birthday parties?}, or a recurring event {monthly lunch with your peeps?}, and so on. Timing is everything in making your selection. It should occur often enough to give you something within reach to look forward to, and yet infrequently enough so you don’t undo all your other good work. The example given for the “time” option already has that discipline built in. If it’s a fave restaurant, be very specific with yourself about how often you’ll go there. Say you decide you want to go all in at all birthday gatherings. If you have a large, extended family and lots of friends that love to party, that would not be a good choice. So maybe you narrow it down to just celebrations within the immediate family, and then you’re doing it right. So, what if your Zone occurs when you didn’t expect it – perhaps friends invite you to that selected restaurant when you’ve already hit your pre-determined quota? Go, and enjoy with the same smart choices you made before you knew anything about the Free Zone. You don’t want to abuse the concept because that is totally counterproductive to both your diet and this diet-saver. Rather look upon the Free Zone as a now and then reward for all the other times you’re sticking to the plan. And when your Zone does roll around, relax, enjoy, indulge without any guilt whatsoever. Tomorrow we’ll be good again, but today we’re zoned for being gleefully “bad.” So then, my Free Zone? Pizza! Since it doesn’t involve a multi-course meal or a multi-food party, I usually have it up to twice a month. And then savor it right to the point I head for the Tums.

Enzymes – The Key to Greater Health and Energy

What can enzymes do for health, energy, and long life? What effect does an enzyme deficiency have on the body? The magic of enzymes is that they are a delicate lifelike substance found in all living animal and plant cells. They are energized protein molecules that are essential for digesting food, repairing tissue, and creating virtually all of the chemical reactions in the body. A recent study from the Medical College of Belgaum in India discovered that protein-digesting enzymes were more effective than aspirin in reducing swelling and inflammation. According to the book “Enzymes: The Foundation of Life,” life cannot be sustained without enzymes, and because one’s body produces only so many enzymes during one’s life, there are less and less of them available with age. This may lead to poor digestion and blocked absorption of the vitamins, minerals, and other nutrients needed for good health. Digestive enzymes are made in the pancreas and released into the intestine to break down food and turn it into energy. Enzyme supplements are widely known to be beneficial for indigestion. Also a helpful remedy for osteoarthritis, the Journal of Clinical Rheumatology found supplemental enzymes to be beneficial for joint health. Raw food enzymes are obtained from eating raw foods such as fruits and vegetables. Foods high in natural enzymes are avocados, bananas, mangos and sprouts. Cooked and processed foods are depleted of all of their enzymes. Another type of enzyme is a metabolic or systemic enzyme. These are also made by the pancreas and other glands, but they travel directly through the bloodstream and initiate chemical reactions inside the cells that orchestrate life’s processes in every organ, gland, tissue and cell. It is a key part of nutrition to eat raw foods and to take enzyme supplements when eating cooked or processed foods, in order to not rob the body of the metabolic enzymes it must have to keep the body running. When there aren’t enough digestive enzymes, the body forces its metabolic enzymes into use to digest food. This takes them away from their vital duties of repair, maintenance and infection fighting, all of which need constant attention. Enzymes can either be taken with food or on an empty stomach. When enzyme supplements are taken on an empty stomach, 45 minutes to one hour before meals, they stimulate the immune system to engulf and remove waste material such as bacteria, cysts, and tumors (per the article “Oral Enzymes – New Approach to Cancer Treatment.” Munich, Germany: Forum-Medicine, 1996). Studies have confirmed the successful use of proteolytic (protein digesting) systemic enzymes for treating a wide variety of conditions. They have helped healing and eased the pain of sports injuries, they are used to control inflammation and swelling, to bring about faster recovery after surgery, and to maintain good heart health by breaking down fats and cholesterol (The Lancet Journal – “Effects of enzymes in stable coronary artery disease”). Proteolytic systemic enzymes include bromelain, papain and pancreatin. Taken between meals, they can fortify the blood and be stored for later use when needed. Without enough enzymes, the digestive tract deposits a large quantity of toxic material from undigested food into the blood, which is carried throughout the body. It accumulates over time and contributes to many chronic health problems and conditions. The body has to use a great deal of its energy to digest enzyme deficient foods. By eating more uncooked and raw foods and using supplemental enzymes, energy can be diverted right back to the body.

Why Dieting Will Never Work If You Don’t Know Your Body

Let’s face it, at one point or another most of us have had that feeling. We look in a mirror and all we can say is “Wow.” What happened? How did we let ourselves get this way? Usually what follows is looking up whatever diet is the new “in” diet so that we can lose the extra pounds. And therein lies the problem. Each of us are different. Our bodies are made differently and we need to understand and respect that. Plus everyone gets into that situation differently. Some people eat too much fast food, some drink too much soda, some have no idea what portion control is and some just need to restrict certain things like fats or carbs. Whatever the reason, you need to figure out the cause before you can come up with the solution. Fast Food Addict Do you find yourself always on the go? No time to cook, so you’ll just pick something up on the way? You may be a fast food addict. We all know fast food has a huge amount of salt, fat, and additives, but it’s just so darn convenient. If this is you, simply eating more food at home may be the answer to your problems. I know how hard it can be to find the time to cook. At one point in my career, I was working 12 hour overnight shifts at a job that was 45 minutes from my house. The last thing I wanted to do in what little free time I was given was to cook for myself, so, I would just grab something on the way home. I put on 30 pounds in six months. If you have the budget for it, consider getting onto a program where the food is prepared for you. There are several out there, just Google them. If that is not an option for you, then you need to find time to cook. My solution was to prepare a week’s worth of food on one of my days off. I would make one or two different dishes and refrigerate a few day’s worth while freezing the rest. That way, dinner was ready in a couple of minutes while I save a lot of money by not going out to eat. Cooking at home takes a lot of time if you do it every day, however if you spend only one day a week cooking a larger quantity of food, it takes less time overall because not only are you not having to put in the work every day, cooking a larger amount of food only takes a little but more time than cooking a single meal. Junk Food Addict Do you crave candy throughout the day? Maybe you go through a soda or two every day of the week. Junk if is always good even if it is never really good for you. If you find it hard to get through the day without craving something that is all but devoid of nutritional value, you may be a junk food addict. While it if OK to eat a candy bar every so often, having one every day is going to lead to problems. If you simply have to satisfy your sweet tooth, and you want to lose weight, you need to make smarter choices. As much as some people seem adverse to it, fruit really is a good choice. It is sweet while also having a good amount of nutritional value. Plus, eating something natural is always preferable to the preservatives and artificial stuff found in candy and soda. If the whole fruit thing is not your style, you can always try dark chocolate. Just make sure to have no more that one piece a day, and make sure it is very dark. I would recommend 80% or more. Portion Control One common problem is that people simply don’t know what an acceptable portion is. The common misconception is that you just fill up the plate, and your portions just be good. Loading up with a couple pounds of pasta is not the same as having one portion. Portion size is different for all foods, and you should Google “portion size” to get an idea as to what you should be eating. Things that may help at home are a food scale and measuring out what you eat before putting it on your plate. A food scale allows you to see what one portion of chicken or beef you should serve. If you want a six-ounce piece of chicken, you simply put it on the scale and you know you are eating the right amount. Likewise, you can use a simple measuring cup to figure out what a half cup of spaghetti sauce or a cup of vegetables looks like. All of these things can help to get an idea as to how much you should actually be eating for a meal. Low Fat vs. Low Carb This one is big because both sides have supporters and both sides have had fad diets associated with them. The main thing here is to remember not to eliminate anything, but simply reduce whatever one you know causes problems for you. I know through years of trial and error that a low carb approach works for me. The only reason I know that is because I have spent many years trying to lose weight, and have tried just about every kind of diet out there. You just need to analyze what you are eating. Do you eat a lot of bread and potatoes with every meal? Do you find yourself craving snacks like crackers and pretzels instead of sweets? Then you may need to watch your carbs to help you lose weight. If on the other hand you are always looking for snacks high in fats, or filled with oil, then going low-fat me be in your best interest. Just keep in mind that you do not want to eliminate anything, just reduce the foods that may be a problem for you. In Summary Just know that this is simply advice. Do not take any of this as medical in any way, and consult a doctor if you are serious about losing the weight. I simply have been dieting on and off for over 20 years. Last year I was able to lose 80 pounds, but I still have a way to go. Just make sure that before you begin your own weight loss journey that you know your body. Analyze the way you eat, and use it to find you path to better health. My only hope is that you can spend the time to figure out what you need to do to lose weight so that you don’t have to spend 20 years of trial and error to get there.

Is Paleo Right For You?

Paleo has received a great deal of media attention in the last few years. Proponents claim that by eating like our hunter-gatherer ancestors, we can lose excess weight, lower blood sugar, triglyceride (a blood fat), blood pressure, as well as risks of heart disease and cancer. With more than two-thirds of Americans being either obese or overweight and growing rates of chronic diseases such as type 2 diabetes, cardiovascular disease, and cancer, can eating Paleo be the panacea for our health problems? The following explains how paleo came about, what it entails, and whether the paleo way of eating is right for your body. What Changed From Paleo To Now? The paleo diet is based on the idea of eating only foods that our bodies were designed for over the last 2.6 millions years of evolution. During the Paleolithic period, our early ancestors started using primitive tools (made of stone, bone, and wood) and fire. They led a hunter-gatherer lifestyle and ate varying proportions of wild animals, fish, shellfish, nuts, seeds, fruits, and vegetables, depending on season and availability. Such foods were nutrient-dense, toxin-free, whole foods. Agriculture did not come about until 10,000-13,000 years ago. Humans began eating domesticated animals, cereal grains, beans, potato, and drinking wine. Then dramatic changes came about in the last 50-100 years. Advances in technology have made many new forms of food available for human consumption. We are eating substantially more commercially packaged and prepared foods laden with chemicals, preservatives, and additives. Nutritionally speaking, these foods are a far cry from the unprocessed, natural, whole foods that humans used to eat. What’s worse, we spray herbicides and pesticides (which are toxic chemicals) on our crops, feed our animals and seafood antibiotics and growth hormones, and genetically manipulated the plants that we eat. Well, it is true that we are living longer now but is our quality of health much better than the Paleolithic humans? These days, we are inflicted by a myriad of chronic and debilitating diseases, such as obesity, diabetes, heart disease, cancer, and autoimmune diseases. All these inflammatory diseases have only become common in the last 50-100 years. There is little doubt that our modern day food choices have a major role to play in the development of such diseases. So the next question is: can we remedy our current health problems by going back to a hunter-gather diet? But before going into that, let’s first look at what a paleo diet calls for. Paleo Practices The Paleolithic diet was first popularized by Loren Cordain in his best-selling 2002 book named The Paleo Diet. Since then, there have been many other paleo-based diet books which are usually variations of Cordain’s original book. These authors argue that human genome has not changed that much from the Paleolithic times millions of years ago. Hence, modern humans have been unable to properly metabolize the relatively new types of foods, resulting in modern-day health problems. As a result, in order to enjoy a longer, healthier, and more active life, the authors suggest following a diet that is as nutritionally close to that of our Paleolithic ancestors as possible. What to eat: More protein from meat and seafood. Most take on a whole animal approach, including organs, bone marrow, and cartilage. Animal products, such as eggs. Moderate to higher fat intake, like butter, coconut oil, olive oil, avocado, nuts and seeds. Fewer carbohydrates with the main source coming from non-starchy vegetables and fruits. Sweet potato, yam, plantain, and taro root are allowed. Raw honey and maple syrup. What to avoid: Dairy All grains Potatoes (allowed by some versions of Paleo) Legumes, like beans and peanuts. Trans fats and processed oils, such as from canola, soybean, and corn. Refined sugar Processed foods Salt Coffee Alcohol The Pros Of The Paleo Diet The foods emphasized in the paleo diet are, indeed, loaded with nutrients our bodies need. The most nutrient-dense foods are organ meats from pastured animals, grass-fed beef, lamb, wild game, seafood, pastured eggs, fresh vegetables and fruits, nuts and seeds, and herbs and spices. Our modern western diet focuses too much on grain-based desserts (cakes, cookies, etc.), yeast breads, deep-fried foods, pizza, sweetened beverages, and alcoholic drinks. By eating less of these nutritionally inferior foods, we can make room for more healthier choices. In contrast to high-carbohydrate, low-fat diets that have led to skyrocketing rates of diabetes, obesity, and other inflammatory diseases, people who go on a paleo diet generally report lower blood sugar, triglyceride, LDL (bad) cholesterol, and blood pressure levels. They also tend to lose weight as well as belly fat. Since paleo is a grain-free diet, it is suitable for people who have Celiac disease or non-Celiac gluten sensitivity. For such individuals, they need to strictly avoid gluten-containing grains like wheat, rye, and barley. The Cons Of The Paleo Diet The paleo diet is a single approach that may not work for everyone. As a matter of fact, studies show that there were tremendous variations in what our ancestors ate depending on which part of the world they lived in. Case in point, some people clearly feel better on a higher protein and fat intake, but others seem to do well when they eat a lesser amount. Many metabolically healthy individuals feel more energetic and vibrant when they increase their carbohydrate intake. Some may even find that moderate carbohydrate intake can help break through a weight loss plateau. Hence, the key is to personalize your own approach to meet your own unique needs rather than blindly adhering to a specific template. Seafood is no longer an ideal choice of protein. Most ocean fish are contaminated with mercury, PCBs, and toxins from pollution. Farmed fish and shrimp are fed antibiotics, growth hormones, and drugs. Therefore, one needs to be very selective when buying seafood. The better choices are wild Alaskan salmon, sardines, anchovies, herrings, and squid. Full-fat dairy from grass-fed animals can be a very healthy food if it is well tolerated by your body. For people with digestive problems, autoimmune conditions, and leaky gut, it is probably not a good idea. However, for those who have intact intestinal barrier and who are otherwise healthy, there is no need to eliminate dairy. For example, kefir, yogurt, and raw cheese are full of healthy microbes that are extremely beneficial to your intestinal health. Grains and legumes are nutritious as long as they are properly prepared (to remove anti-nutrients like lectins and phytic acid) and your body can tolerate them. If you are gluten sensitive, you should always avoid wheat, rye, and barley. If you are diabetic or suffering from metabolic syndrome, you should be on a lower carbohydrate diet anyway. Otherwise, most anti-nutrients in grains and legumes can be substantially reduced by properly soaking, sprouting, or fermenting them. For example, the slowly fermented sourdough bread is much healthier and more nutritious than the common bread made from white flour and commercial yeast. Sugar is not toxic, nor is it a replacement for real food. Small amounts of it can fit into a whole food and nutrient-dense diet as long as you do not have blood sugar issues and that it is used for what it is supposed to be – an occasional treat. It is true that natural sweeteners like raw honey and maple syrup are more nutritious than refined sugars. However, those who are eating paleo should make sure that they do not consume these “allowed” foods excessively. Is Paleo The Right Diet For You? Paleo-style eating has a lot of good qualities. It emphasizes whole natural foods, protein from grass-fed animals, vegetables, fruits, and healthy fats. It is, without doubt, far superior than the standard American diet. Yet, the paleo diet has some flaws too. Not everyone needs to exclude dairy, grains, and legumes as they can be healthy foods if your body does not have a sensitivity towards them. The biggest problem with paleo is that it is a one-size-fits-all approach that will not work for everyone. As discussed earlier, some people need more protein and fat, while others require more carbohydrates to function optimally. Moreover, most people will not be able to follow a strict diet for a long period of time. Once they go off, they go back to their old habits and routine. Therefore, instead of being fixated on following a strict hunter-gatherer diet template, think about making small changes in your modern lifestyle that support your genetic needs. Eat more freshly cooked foods prepared with organic, toxin-free, chemical-free ingredients. Think about variety, balance, and moderation. Know that the fewer kinds of foods consumed, the greater the chance of nutrient deficiencies. Buy less commercially packaged or prepared foods that you might normally eat. Reduce your sugar intake, be it natural or refined. Drink less alcohol. Don’t sit so much. Get moving, go outside for a walk. Aim to have 30 minutes of activity every day. Go to bed earlier and get a good night’s sleep.

Native Foods: Edible Flowers Of Tonkin Jasmine, Moringa, Banana, Papaya, Durian And Pumpkin

Edible flowers, a nutritious food source are mostly overlooked in cooking, though they are more commonly used for cake decorations and in fruit and flower arrangements or bouquets To Jiao Mingyao, a cooking expert, the flowers of a plant can be eaten if the roots, stems, leaves and fruits of the plant are edible. In preparing edible flowers for cooking, he would first poach them in salt water before making a stir fry, soup or porridge with the flowers. To Wang Yi, of the China Academy of Chinese Medical Sciences, the influence of floral fragrance on the liver is that of easing bodily tensions. Besides, flowers also contain glucoside, which is believed to be beneficial for your body. For example, quercetin glucosides with anti-allergic properties are found in the flower buds of the Japanese butterbur, a popular vegetable. Tonkin Jasmine My floral eating experience starts with clusters of fragrant, tiny greenish white Tonkin jasmine flowers growing on a backyard vine. Whether cooked as a garlicky stir fry or made into a soup, fresh Tonkin flowers offer a unique dining experience. Brimming with carbohydrates, proteins, vitamins A and C, this edible flora is a feast for the eyes and the skin. Moringa Flower On the other hand, I have yet to make a dish of the creamy white moringa flowers growing plentifully on trees in the neighborhood. A good source of both calcium and potassium, this delish flora makes a novel salad or stir fry. Banana Flower As for the banana flower, it cannot be cooked right away; the white florets must be stripped of the hard pistils and scales; and the white pith, of the maroon bracts. It is only after stripping off all these unwanted parts that the banana heart and the cleaned florets are ready for preparation. Thinly sliced, the banana blooms are then stir-fried with garlic, shallots, coriander and salt. This native food is immensely rich in vitamins along with dietary fibers, proteins and unsaturated fatty acids. Papaya Flower Since the male papaya plants do not produce papaya fruits, their flower buds are picked and stir-fried with garlic, shallots and salt, as usually. Nutrition-wise, the white male papaya flower is rich in vitamins A, C and E; for example, its Vitamins C and E protect your liver from the harmful effects of free radicals while its Vitamin C is a cure for respiratory diseases. All in all, the unpretentious papaya bloom is a good source of dietary fiber, folate and antioxidants which prevent free radicals from damaging your tissues and are good for strokes, heart diseases and diabetes. With our diet centered around the fruit rather than the flower, we tend to neglect the papaya flora despite its high nutritive content. Durian Flower Then there are the strongly scented durian flowers, a harbinger of coming plenty as it draws all pollinators like fruit bats to its nectar. The yellowish petals are crunchy, slightly fragrant and sweetish. Like the banana flower, durian blooms must be first stripped of all superfluous parts except for the stamens (without the anthers) and petals, and then lightly blanched for a salad. It is noted that durian blooms, rich in vitamins C and B, minerals and fiber, last only for a day, during which they are pollinated and then drop off to be gathered under the tree early in the morning. Pumpkin Flower In comparison to the more exotic Asian flowers, the pumpkin flower is relatively easier to prepare; only the yellow petals and peeled stalks are needed while the rest of the flower parts like calyx, sepals and stamen are discarded. With a nice supply of vitamins especially folate, a stir-fry of pumpkin flowers is a healthy culinary treat. Luther Burbank says, ‘Flowers… are sunshine food and medicine for the soul’. So, please eat the daisies – they will brighten up your health.

What You Should Know Before Starting A Diet Plan

Getting healthy and fit is important for more than losing those few extra pounds. For women, weight loss diet plan options seem to be everywhere. It can be difficult to choose. The truth is that many of them deprive your body of important nutrients. This means that you will only be left hungry, and this leads to binge eating and you quickly gain the weight back. The most important quality for a weight loss plan is that it provides balanced nutrients. Diets that cut out major nutrient groups such as carbs, proteins, or other groups of nutrients will soon leave you feeling weak and tired because your body is not getting what it needs to sustain itself. Exercise is an important element for women, weight loss plan developers all agree that this must be done in addition to any dietary changes. The only problem is that when you are dieting the wrong way, you will not have the energy to exercise. Forcing yourself only works for a short time. You have to feel energetic to keep it up. Another consideration for diets that cut out one nutrient group is that this can have significant effects on your health. It can change your hormone levels, affect your blood pressure, and increase stress hormones. Proper nutrition that is packed with nutrients will have the opposite effect. The most important part of any diet is that you don’t put your body into starvation mode. A balanced diet plan will work with your body, supplying it with the right nutrients at the right time. You will get to eat a variety of foods, while kicking your body’s calorie burning machine into high gear. A proper diet should contain something from every part of the hormone levels, with fruits and vegetables making up the biggest portion of the diet. There is one exception to cutting out an entire group of nutrients from your diet, sugar. The body uses the glucose in sugar to provide fuel and energy, but most people get way too much of it. The extra energy gets stored as fat. Healthy foods provide more than enough sugar, without going overboard. When you are tired, it is common to crave sugary foods. This is your body’s way of telling you that it is low on fuel. You should feed it healthy foods, rather than heavily laden foods with sugar. Adopting a healthy lifestyle takes time and effort. The first thing that you should do is research. Find out everything your body needs and healthy choices that contain these nutrients. You must prepare for changes and be committed wholeheartedly to making them a reality. You need to develop a plan for dealing with special holidays and going out to restaurants. Luckily, you now have more options than ever before in these areas too. For women, weight loss plan options are now considering healthy options as the foundation of looking good and feeling better. When you feel better, you can enjoy life with enthusiasm, because you are the best that you can be.

Some Important Tips to Stay Healthy and Fit

Do you want to stay healthy and fit? If yes, please go through this article. This article will let you know how to do this. In this article we shall discuss on some important healthy fitness tips. As these tips cause no side effects on our body, these are called healthy fitness tips. Staying healthy and fit does not mean looking good and attractive from the outside. It means being strong from the inside. A healthy and fit person stays physically active and mentally sound. He feels energetic in every piece of work he partakes. He is ready to face many challenging tasks in his everyday life. Given below are some important healthy fitness tips: Get enough sleep (at least seven to eight hours in a day) Getting enough sleep is always good. Sleeping well makes us energetic and healthy. Lack of sleep affects our metabolism, which increases the risk of developing type 2 diabetes. If you do not get adequate sleep, you will suffer from the lack of concentration, poor memory and less immunity power. Inadequate sleep affects cardiovascular health. It creates negative impact on hormones and motor skills. A good night sleep heals our bodies. It revitalizes us and makes us energetic. Eat healthy food Eating healthy food is always good for our health. Eat fresh fruits and vegetables. Taking whole grain is always good. Take nutritious foods and vitamins to increase your immunity power. Include protein and carbohydrate food in your diet. Eat fish, fresh meat, poultry and beans rotationally. Increase the protein size and decrease the fat size of your food. Your calorie intake should be according to your height and body weight. Do not take junk and fast foods like pizza, burger, egg roll, etc. Avoid fried and deep-fried foods. Furthermore, avoiding processed and sugar-laden foods is always advisable. Drink plenty of water: Drinking plenty of water helps you stay healthy and fit. Human body is made mostly of water. This is why drinking habit is very good for keeping our bodies hydrated. It cleanses our bowls and flushes out harmful toxin from our bodies through skin and urine. Workout machines Using a workout machine is very good for making us strong and stout. Workout machines help us get a very strong set of abdominal by burning extra fats from there. This machine has the capability to give movements to your stiff limbs. It helps you being active and swift. Do not take stress As stress has detrimental effect on your body, you should never be stressful. Taking stress can cause myriad problems in you. To combat with it, you can take freehand exercise. Side by side, you can practise meditation regularly.

What Is HIIT and Is It Beneficial?

Hello, Today I am writing about H.I.I.T or high intensity interval training. H.I.I.T is all about your intervals in your workout routine or the reps you do on your exercises. H.I.I.T has many benefits to your fitness workout and below I will tell you how and why. To start with, high intensity interval training is used in your cardio workouts. By doing the high intensity workouts you will increase the amount of calories you are burning in less than 40% of your normal workout time. This is perfect if on certain days you are under some time constraints. You will do 5-15 reps,or intervals at 100% of your limit. By that, I mean, you do go ALL out for those reps. Then you rest a short time and do the same amount at about 50% of your ability. Sort of a cool down period. You want to go back and forth on each interval between the all out capacity and the half capacity. Always do 5-10 minutes of a light warm up before starting HIIT maybe ride the exercise bike at half speed or jog for 5 minutes or so. Take note that when you do cardio workouts they are normally a steady pace. That is the difference. There are many benefits to doing the high intensity intervals. As I mentioned above, they are great if you have time constraints. Normal cardio at a steady pace will burn calories during your workout and for a brief period after. With the high intensity cardio workout, you will burn calories almost all day. So, doing the same reps at high intensity levels, you burn way more calories than your workout at your normal pace in a lot less time. Doing the high intensity workout is very fast paced. You will be concentrating on the workout and not staring off into space like you do in your slower paced regular cardio. You stay plugged in so to speak. If you do it right and don’t cheat, you will never get bored because you will be totally exhausted. Lastly, and I shouldn’t need to mention this, it is an awesome cardio workout. The best you can get. Now, how to do HIIT Again, you will be doing 5-15 intervals and alternating between 100% capacity and 50% capacity. How many intervals and how long you do them depends on what shape you are in. The whole workout shouldn’t last more than 15-20 minutes though. One example would be to bike. Use a harder gear and pedal as fast as you can for 20-30 seconds, then hit an easier gear and pedal half speed for 40 seconds to a minute and catch your breath, then back up to the harder gear and pedal your butt off for another 30+ seconds and so on. The high intensity interval training is excellent for sprinting/jogging or swimming. You could sprint all out for 20-40 seconds the walk for about a minute and catch your breath and let the muscle burn subside, then do it all again and again. trust me, after a few of these, you will be totally exhausted but will be burning fat and calories and an unbelievable rate. You will lose the fat in no time and sculpt your body too. That about covers it for now. I hope you incorporate the high intensity interval training into your workout routine. The benefits are great. As with any workout program, make sure you are healthy enough to do it. Also, start this interval training slowly if you aren’t in peak condition. You don’t want to pull any muscles or do anything that will slow or halt your progress to the body you desire. Thanks For Reading, Scott