HEALTHY TIPS
Don't step on it .... It makes you cry
When it comes to dieting, you will find all sorts of crazy and faddish diets on the market today. In addition to the many schemes, there seems to be any sort of scheme, you can imagine. From shakes the diet industry has evolved to include everything from candy and pudding to pills and patches. Each point is the assertion that it can help you drop unwanted pounds quickly and easily. Well, I can tell you for a fact it is very easy for many of us must fall on a few pounds.
If you want some tips that should make your weight loss goals easier to achieve then perhaps the following tips will help you
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Maybe you want to lose weight, maybe you want to gain weight. Maybe you want to lose fat, maybe you want to increase muscle. Maybe you want to do a combination of the above. Depending on what your goal is, you will have to adjust your diet and workout accordingly to fit your specific goal, and even more importantly, to fit your own body.
Knowing this, there are certain workout, nutrition and diet facts and tips that will remain true and useful to everyone even though they may have different bodies and different goals. Here are some of them:
Weight Loss Facts - facts about losing fat
Fact #1 - There is no best weight
Fact #2 - You can NOT turn fat into muscle.
Fact #3 - Spot reduction is impossible - myth about losing fat
Fact #4 - Fast weight loss - you can't lose weight fast
Fact #5 - There are no weight loss secrets.
Fact #6 - Healthy or clean eating doesn't effect weight loss.
Exercise Facts - facts about weightlifting and workouts
Fact #1 - For weight training, your workout volume and frequency must match.
Fact #2 - Less weight and high reps are NOT for tone and definition.
Fact #3 - Muscle soreness is not an indicator of a good workout.
Fact #4 - Cardio workouts won't prevent you from building muscle.
Fact #5 - There is no BEST workout, but there are workouts that are best for each training stage.
Fact #5 - The best exercises for some people might not be the best for you.
Miscellaneous Diet and Fitness Facts
Fact #1 - Your post workout meal is pretty important.
Fact #2 - Diet tips and fitness tips are stupid!
Fact #3 - It doesn't matter how late at night you eat!
Fact #4 - Different body types - ectomorph, mesomorph, endomorph
Fact #5 - Eating 5-6 small meals per day is NOT a requirement.
Additional (slightly more obvious) workout and diet facts:
- Those fancy looking ab machines you see advertised on TV all the time (for example, the Ab Lounge) are pretty much useless. Read more here: ab workouts
- What works for one person might not work for you. In general terms, people will all lose weight, gain weight, burn fat and increase muscle the same way. That's just how the human body works. However, the specifics may be different. For example, your friend may lose weight eating 2,500 calories a day, but you might gain weight eating 2,500 calories a day. One person might do 12 sets for biceps and get results, and another may do just 5 and get the same results. One person might work each muscle three times a week and see results, another may work each muscle once a week and see results. The best advice I can give you is this... try something, give it some time, and closely monitor what happens. If it did what you wanted it to do, keep it. If it didn't, adjust it until it does.
- As long as your workout program is built around proven principles, it will work if it's done consistently and for a significant period of time.
With 12 grams of protein and a measly 130 calories per serving, low-fat Greek yogurt is one of the best things you can put in your body. And you don't have to eat it straight to maintain your diet: It's great with fresh fruit, as a substitute for sour cream, or in any of these quick, easy mini meals.
1. Include in your diet things that contain more water like tomatoes and watermelons.
These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.
2. Eat fresh fruit instead of drinking fruit juice.
Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins. (A glass of juice typically has 120 calories!)
3. Fresh fruit juice.
If you do have a craving for fruit juice then go for fresh fruit juice instead of those that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.
4. Choose fresh fruit over processed fruits.
Processed and canned fruits do not have as much fiber as fresh fruit and they are nearly always sweetened.
5. Increase your fiber intake.
Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.
6. Go crazy on vegetables.
Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a daily salad in you diet always.
7. Eat intelligently.
The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don't just eat something because you feel like eating it. Ask yourself whether your body really needs it.
STAY HYRATED
.The ACSM recommends that you drink around 16 or so ounces of water two hours before your workout for optimum performance and then sip water throughout your exercise program (and after!). Water should be your first choice for fluid replacement unless you're working out for longer than an hour, at which point you can switch to a sports drink.
The purpose of the warm up is to increase blood flow through the body, so that the heart is not overloaded. The warm up is also designed to help improve flexibility of the muscles and joints in the body making movement easier. This is not to say that there is one perfect warm up routine, it is a very individualized element. You will need to try a few different warm up routines to find the one that works best for you and the type of exercise you will be doing.
With that being said there are certain elements that need to be in every warm up routine for it to be considered
DON'T FORGET TO STRETCH
