Monday, July 18, 2011

Get Out,Its good

Get out! It's good for you

Instead of sweating in the gym every day, select an outdoor fat-buster and tone up.


Getting fit will be more fun. Exercising with a friend is much better than pounding a treadmill with only perhaps your iPod for company. Studies show natural surroundings lift our mood, increasing the overall benefit of our workout.


TENNIS

Tennis works all the major muscle groups, including the arms, legs, back and stomach, and burns about 390 calories an hour, more if you keep missing the ball. So if you’re new to the sport, you’ll burn even more fat.



CYCLING

Cycling also works all the major muscles in your legs – and it keeps your stomach flat too because you work your abdominal muscles while trying to sit up straight and balancing on the seat. It’s good for all age-groups and is great for the heart.


JOGGING

 
1) Jogging is a brilliant fat-burner. You don’t need any fancy equipment to start you off, just a decent pair of trainers. And you can make it more interesting by changing your route.
2) An average woman will manage to burn off a whopping 260 calories in just 20 minutes of jogging – and it targets your bottom, hips and thighs.
3) It reduces overall body fat and is more effective than sit-ups. To burn even more fat, try interval training.
4) If you’re new to jogging, beware that it can be tough on the joints, especially your knees and ankles.
5) Stop if you experience pain and ensure that you are getting enough calcium in your diet to keep bones and joints strong.


NETBALL


1) It burns about 255 calories an hour and is especially good for toning up wobbly thighs and bingo wings.
2) It also quickly increases your fitness levels because there is plenty of stopping and starting, which boosts fitness and fat-burning a lot more effectively than just exercising at a steady pace. Better still, it’s also very sociable and fun, so you’ll be more inclined to go regularly.

Diet Fitness

A Look on Diet Fitness

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals.

Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?First thing to know would be the fundamental differences between these two diet approaches.
As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow?

A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away.

Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most.

Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Cheers to the Best Drink

Cheers to the best drink |







It’s time to kick the cola and energy drinks and indulge in some pure fresh water.



Especially in a hot and humid city like ours, body water is lost rapidly and requires regular replenishment. Our body consists of about 65 per cent water and just cannot do without it. A mere two per cent drop in body water can trigger signs of dehydration, short term memory loss and difficulty in focussing.

Natural healer: Blood circulation is affected when dehydration sets in. The problem only gets worse as dehydration causes the brain to become less active and body to feel tired and fatigued. Water keeps the digestive system in order and flushes out waste products. Water is the natural way towards achieving glowing skin. Drinking acts as a body purifier, removing toxins and waste from your body. “Water forms the basis of wellbeing and cannot be substituted,”


Weight loss: Water is an important catalyst for weight loss. “Although, most of us take it for granted, water may be the only true ‘magic potion’ for permanent weight loss,”  “Water suppresses the appetite naturally and helps the body metabolise stored fat.” Studies have shown that a decrease in water intake will cause fat deposits to increase.


Fluid retention: Drinking enough water is the best treatment for fluid retention. Explains Dilnaz, “When the body gets less water, it perceives this as a threat to survival and begins to retain every drop.” Water is stored in extracellular spaces (outside the cell). This shows up as swollen feet, legs and hands. The best way to overcome the problem of water retention is to give your body what it needs - plenty of water.


Salt balance: Drinking a healthy amount of water helps the body get rid of unnecessary salts. As the water is forced through the kidneys it takes away excess sodium.

Cold is best: Water preferably should be consumed cold. It’s absorbed into the system more quickly than warm water. Avoid iced water. Drinking chilled water will quench your thirst fast but the body might actually require a lot more water.


Increase water intake


Drink a glass of water with each meal and between meals.


Take water breaks instead of coffee or tea breaks.


Substitute alcoholic drinks with water at social gatherings.

How to break weight loss plateau

How To Break a Weight Loss

No matter how efficient your diet & workout plan, you are bound to face a weight-loss plateau at one point or another. But this does not mean your weight-loss trend has ended, it just means that you need to revise your tactics and fitness routine to overcome the plateau and march ahead! Plateaus are common to anybody who's been on the same diet and exercise plan for a while, which is the reason why you don't see the same results you saw at the beginning. But its not as scary or difficult to break a weight-loss plateau. I've done it myself, and I hope my ideas help you achieve similar results too!


If you've been eating right and exercising often, you've probably been losing weight at a rate of one or two pounds a week. However, as you get closer to your optimum weight, it usually gets harder to lose those last few pounds. You know you've hit a weight-loss plateau when more than two weeks have gone by without any further change in your weight, while you still follow the same regimen! So the first thing you do is review your exercise and diet program, find out what's wrong and make amendments. Here are a few helpful tips to get you started!

Calorie Intake & Diet Plan
As you probably know by now, weight loss is all about burning more calories than you consume. A healthy diet plan is the key, so take a quick look at your food diary, or calorie intake.


Are you still keeping track of your portion sizes, even when you are dining out?
Are you spacing your meals 5 times a day, dividing daily calories between them?
have you recently sneaked in a few desserts or carbs thinking a piece won't hurt much?
Did you switch to sodas instead of smoothies and juices?
Are you drinking enough water?


It's easy to increase your calorie intake accidentally, without realizing how its hurting your diet plan. Remember, a baked potato is not the same as a baked potato with gravy and butter! So evaluate your calorie consumption; maintain a diet hhournal if you like; if you are well above the 1200(for women) or 1500 (for men) daily intake level, you can try cutting down a couple hundred calories to break the plateau. However, if you are consuming less than 1,200 calories a day (1,500 for a man), your body may react by slowing down as a self-preservation measure. This means your metabolism rate falls, and you actually store fat even if you're working out consistently.


Eat 5-6 Times a Day
Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you shouldn't go more than three or four hours without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. Its also very important to eat as soon as you feel hungry - a feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars. If you're eating three times a day, eat five. If you're already eating five times, upgrade to six or seven. This doesn't necessarily mean you'll be eating more food; just divide your calories into 6 meals per day.


Change Your Workout Routine
"Variety is the spice of life" - and this phrase has never been so fitting to a scenario! It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely. The most efficient way to break a plateau is to shake up your fitness routine. Join an online weight loss program to find tips and ideas. If you are used to 30 mins on the treadmill, switch to cycling or kick-boxing instead. Instead of the stationary bike, switch to a Stepper or a StairMaster. Instead of running in the morning, try playing tennis or do some swimming. Use Interval Training to your advantage; short bursts (30-60 sec)of higher-intensity movement, such as sprint, followed by 2-3 mins of less intense exercise like walking. Adding variety to your routine brings revs up your metabolism as the body has to start adapting again.


Add More Strength Training
If you are not doing so already, start lifting weights now to boost your metabolism and burn fat! When you lift weights, your muscle fibers suffer tiny tears which causes you to experience soreness for a couple days; but that's normal. Changing the intensity of the workout helps a lot. Try to increase the amount of weights you lift, or try changing the number of repetitions. Whenever you change a workout routine your body responds by burning fat. Do not under-estimate the power of strength-training; in fact, lifting weights is the best way to conquer that plateau! Challenge your muscles with harder exercises or heavier weights (every 6 to 8 weeks), adding a set of risers during your step class, increasing the incline on the treadmill, the duration of your run/walk, etc… It might seem tough at first as your newly challenged muscles will have to work harder but you will burn more calories and build more lean muscle mass in the process. its always a good idea to do a combination of resistance machines and free-weights, as the latter can increase metabolic rate as high as 10% in one session!


Avoid Alc0hol & Drink Water
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Coffee, tea or any other juices count as liquids, but add an extra glass of pure water for each cup of coffee you drink, as caffeine tends to dehydrate the body. Research has shown that BMR increase by 30%, not to mention flushing out all toxins from your body, thereby contributing to a healthy weight-loss. As for Alcohol, it is a known fact that it contains a large amount of calories, but hardly any other nutrients, and some of these are also high in sugars and fat. Alc0hol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alc0hol also dehydrates, which in turn, makes you hungry. So avoid Alc0hol, and start drinking more Water instead!


Losing weight requires exercise or controlled caloric intake . While its important to maintain a healthy weight, do not get obsessed by it! And plateaus in weight loss are very common; it only means you've successfully lost a lot of weight, and now you need to re-evaluate your regimen to overcome the weight-loss plateaus. Just follow the simple steps above, and you'll be ready to drop a couple more sizes the next time you buy yourself a new dress!