Tip Of The Day
Develop strong bones-
By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis
Stay positive, eat healthy and keep working out. Don't come up with excuses. If you want success, it's up to you.
Stand with your feet shoulder-width apart.
Squat down, bending your knees to 90 degrees.
Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively.
Remember to land as softly as you can with your knees bent; keep your weight back, over your heels. Try for 1 minute.
Most people know that fried foods are not healthy and should be avoided as much as possible. The problem with fried foods is that many people only associate them with fast food restaurants and do not realize they also consume them at home. Avoid frying any meal, consider baking or broiling instead. Fried foods are not nutritious and can cause your blood pressure and cholesterol levels to rise. They can also cause you to pack on the pounds.
Using too much weight, too soon-
Always start lower than your expected ability and work your way up. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
Slowly begin to bring the bar back to starting position as your breathe in. Try for 1 minute.
Turning to food to numb out emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk.
Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
Find Healthy Outlets For Emotions
Turning to food to “numb out” emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk. The more you practice these alternative behaviors, the more automatic they become. Eventually, reaching for a bag of chips can stop being the default reaction to stress.
Tempting foods are more likely to trigger overeating when we come across them unexpectedly. Since surprise food confrontations are a given these days, it’s helpful to be armed with a script when you’re confronted by tasty food. If you’re handed a sample of cookies at the supermarket, the line might be, no, thanks. I’ve just eaten.
Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Try doing Australian pull ups: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 5-10 reps.
Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups and dips.
Tips To Remember During Heat Wave-
* Stay Hydrated
* Avoid alcohol and caffeinated drinks
* Wear loose clothing
* Use sunscreen
* Check on relatives
* Never leave children or pets in the car
Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
Make physical activity part of your daily routine.
If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night..
Don't Sit during Your Entire Lunch Break
Make a point not to stay seated during the 30 to 60 minutes you're allotted for lunch. Instead, take half of the time to eat and use the other half to squeeze in a mini, but mild, workout. Go outside and take a short walk. You can also walk up and down the stairs in your building.
with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to a 5K walk.
Shop the farmers market for fresh produce. If your food can survive nuclear fallout, you shouldn't be putting it in your body. The less time your food can survive on the supermarket shelf, the better it is for you. Fresh fruits and vegetables don't last as long as a box of Wheat Thins and that's a good thing! Vitamins and minerals that are found in darker fruits and vegetables are what you need to keep your body healthy. Pick up fresh produce wherever possible.
Be food prepared! No matter where we are, we're often tempted to "grab and go," especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and bring some yummy granola bars, fruits and/or nuts when you're out so you're prepared to fight the urge of the grab and go pastry.
Yes, you're busy, but you can still squeeze in a workout or a healthy meal between stops, phone calls and meetings. Whether it's a 15 minute walk between meetings or a long training run with your dog, make daily fitness a priority.
Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing , feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat, so the scale doesn’t change even if your body is. Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster.
Hanging Leg Raises:
Hang from a chinning bar with an overhand grip; hands
about shoulder width apart. Bend your knees and lift legs to
your chest or as high as possible. Be sure not to swing. This
exercise works legs, hips and abs. Try for 1 minute
Any exercise program should include , which strengthens the heart and burns calories. Walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either. Even the very fit can get a good workout from walking. Doing a brisk walk can burn up to 500 calories per hour. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk.
Front Dumbbell Raises: Works the front head of the deltoids. Stand with a dumbbell in each hand, held slightly away from you against the front of the thighs. Keep knees and elbows slightly bent. Lift one weight out and up until it is at shoulder height. Lower dumbbell and repeat with the other arm. Breathe in before you start and blow out as raise your arm. Try for 1 minute.
Lying triceps extensions:
Lying with your back on a bench and hold a barbell or dumbbells above your chest at arm's length, keep your upper arms rigid and lower the bar or dumbbells slowly until it is almost touching your forehead. Raise the bar or dumbbells back to the starting position. Repeat. Try for 1 minute. Breathe in on the way down and blow out as you raise the weight.
If you are really serious about changing your diet, losing (or gaining) weight and improving your health, you will find that keeping a food diary is key to your success. You can keep track of the foods you eat every day in a food diary notebook. Note the portion sizes and write down the calories you eat every day. Add up the number of calories you eat each day and your total for the week. If you need to , decrease the number of calories you need to eat each week by 500. By eating 500 fewer calories each day, most people will lose about one pound per week.