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Archive for the ‘Tips for Healthy Life’ Category

It is the goal of each person to have a fit and healthy body. This enables us to have a shot at having a long, happy life. A healthy body enables us to do a lot of things that require physical strength and endurance. And it doesn’t hurt that it makes us look good too.

There are people who are relatively healthy but do not exactly have lean, muscular bodies. Most of them are what we call hard gainers. In most cases hard gainers are people who are naturally slim. They have petite bone structures and they don’t have a wide frame to begin with. In short they are genetically skinny, which is most probably a physical characteristic that runs in the family. This is not bad news though. In most instances it is the hard gainers with lean abs and firm muscles that look best.

If you are a hard gainer a diet is even more important. In fact you need to gain weight before you can shape your body. Have a protein-rich diet and take healthy carbs for energy. Stay away from useless carbohydrates like cakes, cookies and white bread. Eat lots of vegetables and fruits. They provide the necessary vitamins and nutrients, as well as antioxidants which are very important in keeping one’s body healthy.

Next is to make use of the raw materials your diet provides you with and work them into your muscles. Visit the gym a couple of times a week for around one and a half to two hours. Don’t forget to bring along lots of water and a healthy snack bar to keep you on your feet.

The usual mistake of hard gainers though is that they immediately want to go through bodybuilding workouts that beefed up professional bodybuilders do. You want to develop and strengthen your muscles, not overwork and stress them out. The results will not immediately be noticeable so don’t easily give up.
The following muscle exercises are commonly recommended for hard gainers:

1. Weight lifting – this is recommended because it allows you to start on smaller weights, even an empty bar. You can start increasing your weights as your diet and other exercises slowly pack up your muscles. It will also make you feel good each time your weights go up a level.

2. Push ups – this is to increase the muscle mass in the arms and strengthen them. If you are able to do proper push ups it means your arms are not just looking good they are also getting stronger. You also get to work out your upper back muscles.

3. Crunches – increase the level of intensity as you increase muscle mass in order to have firm, packed abs. Later include bringing up your knees alternately as you crunch. And when even this is already too easy you can add weights or restraining garter belts on your legs so your thigh muscles will be exercised as well.

Notice that these are simple exercises and can be done at home, so they are ideal for hard gainers who are not used to working out in the gym.

If you’re a serious weight trainer or fitness enthusiast who is trying to gain weight and build lean muscle mass taking time off from the gym, especially if it wasn’t “scheduled”, can be a big obstacle, even you’re feeling sick. Many refuse to stay home and recover when feeling a little under the weather, thinking that it will delay even more any gains in muscle or weight they’re after.

Well, there is a time when continuing to workout when sick is fine, and other times when it could actually hurt you even more. There’s a big difference between having a cold and having the flu. A big difference between having a headache and having a fever. Well, in the Journal of Athletic Training, the researchers studied the effects of the common cold on weight training. They came up with the popular “neck check”. This a general rule of thumb that any symptoms you may have that are “above” the neck, for example a runny or stuffy nose, it’s okay to go on ahead and get your training session on for the day.

However, if the symptoms get worse, then you should either quit the workout or not train at all. The other side of coin, however, if you are experiencing symptoms that are “below” the neck, and “overall” in the body in general, for example muscle aches, a hacking cough, or vomiting, then you definitely have to take time off from the gym and focus on getting better. The researchers recommended not to even think about weight training until you are completely over the illness, which could be a couple of days or possibly even weeks. If you were to continue to exercise under these conditions you would actually be making the situation worse!

I know that this could be hard, but it’s better to miss 1 week of working out, than to continue to be ill for a month. It’s not worth it, because even if you workout while sick you aren’t going to gain weight or build muscle because your body’s priority under those conditions is to fight off the illness, not make you bigger in size, so why bother.

Work “with” your muscles, not “against” it!

A lot of people want to lose weight but how many people are willing to lose their weight in order to lead a healthy life? This percentage of people is very small, but still existent by and large. ‘How to Gain Weight’ techniques can help you put that extra flab which you want in your body. It’s not the case of gaining fat, but also staying in the right shape to be healthy. Remember that being underweight is not a good medical advice at all and you should do everything to overcome this situation.

One of the prime factors which feature in a weight gain program is following a regimen of a balanced diet. In order to stick with the policy of a nutritious and balanced diet you need to stay disciplined. The meals should be taken at regular time intervals and you have to ensure that you do not break the routine in spite of your hectic schedule. In order to gain weight, it is very necessary to change a few habits. If you do not engage in the change of habits, the desired result will never arrive. If you love tea, you need to adjust a little bit. Instead of drinking tea, have two glasses of milk every day. It can act as one of the best ways to gain healthy weight.

If you love to eat fruits, you can surely go for it. Include fruits like banana in your diet which will help you to attain your objective. If you really want to gain weight you should cut out all the junk foods which are hard to resist. It is a tough ask to leave those yummy hamburgers or pizzas but to gain healthy muscle weight this little sacrifice is a necessity. The balanced diet which you follow is always connected to the calorie intake per day. You should maintain a record of the calorie intake as the overall calculation of the weight gain program will depend upon it.

The techniques of how to Gain Weight also tell you that it can also be achieved by following a positive and strict exercise regimen. There are some muscle building programs which you can undertake after consulting a fitness expert. The fitness expert should also have a complete knowledge about your diet as your schedule will be planned accordingly. With a well planned diet and workout routine, gaining weight is not a rocket science when you adhere to the new weight gain time table!

Here are 10 healthy diet tips when you begin to feel bloated and uncomfortable. Your waist band is telling you that you need to shed a few pounds if you want to look you best on the beach this summer. The recommended healthy diet tips include a few simple tweaks to your daily routine and are encouraging you to eat for optimal digestive health. Start every day by kick starting your metabolism with a warm glass of water. This is great for hydrating the system.

Cut down on Coffee and Tea, due to their high Caffeine content. Instead start the day with a fresh fruit drink or herbal tea. Why not try a refreshing cup of white tea. This is taken from the first pick and less processed with a natural source of antioxidants.

Breakfast is the most important meal of the day because this is the time when your digestive system is at its peak. To maintain effective weight loss, dinner should be smaller as your digestion slows at the end of the day.

For diets that work, reduce the amount of refined carbohydrates that you eat. Foods which have been processed to give foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fibre, and iron. Carbohydrates turn to sugar as they are being digested. They have a negative influence on blood sugar levels. which works to store excess sugars as fat.

Avoid too much acidic food that lead to poor digestion. Acidic foods can include, but not limited to, meat and fish, dairy products, citrus fruit, refined and processed foods, animal fats, alcohol and coffee.

Chew each mouthful at least 30-40 times before swallowing, to release as many nutrients as possible from the food that your eat. This not only allows the digestive system to function more efficiently, but also give you the feeling of being full much earlier that when you bolt your food down.

To maintain a healthy diet plan, in reference to red meats such a Beef and Pork, try to eat more white meats such as chicken, veal and fish. Vegetable protein such as nuts and pulses, nut oils, rich in fatty acids are recommended to help the digestion. But avoid eating too much animal protein such as meat, fish and cheese on a daily basis, as this can be difficult to digest.

It’s a good habit to keep healthy eating to lose weight. For fruit and vegetables, try choosing the brightest and most colourful as a rule of thumb, they contain the highest level of protective antioxidants.

Try to drink at least 8 glasses of water daily for healthy weight loss. This is a good habit to help flush the system of toxins. However, avoid drinking water with meals because it dilutes the enzymes that are required to digest the food… Once again. If you must drink with your meal, try sipping on a glass of herbal tea.

Last but not least for our ‘Healthy Diet Tips’. Take the time to enjoy your food. You are nourishing your body and ensuring your long term health. Eating in a hurry, means you are not chewing your food well. Give your digestion the opportunity to work for you.

Why is it, that the dreaded muffin-top so often creeps up on women in mid-life? Our body shape often changes in our forties and fifties, but weight gain in menopause doesn’t have to be inevitable. Here are 10 Top Tips to help you have a toned and healthy body through menopause, and beyond.

Tip #1: Understand what the menopause is Menopause is a natural transition in every woman’s life, which happens as hormone levels decline, ovulation dwindles and then ends, and menstruation ceases. The menopause isn’t an illness, or something to be feared. Leaving the concerns of fertility and young parenthood behind can be a liberating time, when you can rediscover who you are, and what you want, in this new phase of life. If you can see your menopause in these terms, you’re less likely to be troubled by changes in your body shape, which are simply part of this far-reaching and potentially fulfilling time of life.

Tip #2: Learn to recognise the signs of menopause Subtle hormonal shifts can begin as early as your thirties. The time to tackle menopausal weight gain is when you first notice a change in your weight or shape – and that may be earlier than you expect. A change of body weight won’t necessarily be accompanied by other menopausal signs which are easier to spot, like hot flashes or irregular periods. It’s never too soon to take steps to control excessive weight gain.

Tip #3 Understand why weight goes on so easily during menopause It’s not purely because your life is that bit more sedentary, or you’re piling your plate too generously. Hormones are at the root of menopausal weight gain, in particular cortisol, released when you are under stress. If you’re juggling job, partner, kids, your own ageing parents, health issues, money worries…then you are under stress, and your body responds by releasing cortisol which in turn prompts you to over-indulge in fatty and sweet ‘comfort foods’, and then makes things worse by encouraging your body to lay down stores of fat right around your midriff.

Tip #4 Achieving weight loss in menopause calls for a three-pronged attack Adapt your eating patterns: Go for fresh foods, much less junk, and regular, small meals. Get active: Exercise in a range of different ways, and make exercise a regular part of your life. De-stress: Learning how to relax and chill-out and keep your angst from exploding.

Tip #5 Exercise to lose weight When you increase the amount of exercise you do, and you don’t just burn more calories, you improve your mood and your long-term health. Exercise is a crucial key to wellbeing, and it’s a vital part of your menopausal weight loss regime.

Tip #6 Use strength training exercises Strength training is a critically important part of your fitness strategy in mid-life. Many women think that it’s enough to do one step class a week, or walk briskly to work every day. But by coupling those types of aerobic exercise with strength training, such as weight-lifting, yoga or Pilates, you set yourself up for success. Strength training, or resistance exercises, build muscle, and muscle is wonderful stuff for midlife women. It burns calories far more efficiently than the same weight of body fat. It makes you stronger, strengthens your bones and revs up your metabolism. Muscle mass declines with age, but with exercise you can completely prevent that loss. It’s a must, if you want to lead a healthy and active life for many, many more years to come.

Tip # 7 Include aerobic exercise and weight bearing exercises Aerobic exercise, like running, brisk walking or skipping, has loads of health benefits. It improves your overall health, cuts your risk of heart disease and some cancers, and is great for lifting your mood. Do some aerobic exercise regularly, alongside your strength training exercises. Many types of aerobic exercise are also weight bearing – think jogging, dancing or tennis – and these are another valuable part of your health program, because they strengthen bones and reduce the risk of fractures in later life thus keeping you mobile for longer.

Tip # 8 Stop dieting Have you spent your life going on and off diets, losing weight, then slowly but surely putting it back on? Every time you embark on a diet regime, you’re telling your body that food is in short supply. Your body, which does not want you to starve, responds by slowing your metabolism, hanging on desperately to your existing weight, and instructing you to eat whenever you get the chance – which is what causes those uncontrolled binges that all dieters recognise. The answer to menopausal weight gain does not lie in following some restrictive low-anything diet. Instead…

Tip # 9 Check your menopause diet It’s not so much what you eat at this time of life, it’s how much you eat. Yes, of course you should be eating healthily, including plenty of fruit and vegetables, sufficient protein and wholegrain carbs. You need to cut down on the junk food, but you don’t need to deprive yourself of everything you love. Aim to eat several small meals a day rather than a couple of huge ones. And consume just enough to satisfy your hunger – think of how much food you can hold in your cupped hand, and that’s a good-sized portion. Eating this way – and adding regular exercise to the equation – means you won’t feel cheated of your favorite foods because you can have them, but in small amounts.

Tip #10 Reduce your symptoms of stress Remember that stress triggers the release of hormones that make your body store fat across your belly. Tackle your stresses by delegating or sharing domestic responsibilities, reviewing your daily and weekly schedule to see where you could cut some slack, and making downtime a priority for yourself, and not an often-forgotten luxury. Add stress relievers into your life – meditation, massage, enjoyable hobbies, time by yourself, relaxation time with those you love – whatever makes you feel rested and re-charged. This is not self-indulgent, but highly necessary both for the good of your waistline, and for your longterm health.

Gaining weight at menopause isn’t a given. Follow these tips, and make taking care of yourself and your health top priority. Build yourself the healthy and happy long-term future you deserve.

Want to build muscle effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1) Build Muscle With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in
muscle growth. The key thing to building muscle is, infrequent, short, high intensity workout
sessions will jolt your muscle growth process, and body adapts to build muscle with size and strength.

Research has shown that to build muscle effectively, up to a week’s rest is required
after the previous workout of high intensity weight training.

Remember the most effective way to build muscle is to combine the intensity of the exercise and the recuperation after the exercise!

Therefore, limit the number of days and the amount of time at the gym each week.

No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense
workout. Your body will respond by increasing the size and strength of the muscle.

If you are serious in the pursuit to build muscle and change the physique of your body quickly
and efficiently, be prepared to train your muscles to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for building muscle and more effective than multiple set training.

Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after
the last rep. If that happens, there will be no need for another set on that specific exercise.

Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of
time. It is an effective way to build muscle and avoid slumps in strength.

Higher repetitions will promote endurance, whilst lower repetitions will result in muscle gain.

By varying the repetitions and weight through out a ten week period, you will build muscle.
Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each Muscle Group

In order to allow an appropriate recovery time, each muscle group should only be focused on
once per week, and perform only what is necessary. So avoid the temptation to build muscle with
increase in frequency.

6) Drink Water To Build Muscle

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute
must.

Not only is water beneficial to your health, it aids in building muscle by carrying healthy
nutrients throughout the body and flushing out excess protein from the kidneys. AS well,
water plays a large role in injury prevention.

Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7) Build Muscle With No Ego

To put it simply, heavy weights are not necessary to build muscle.

Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the muscle group. Build muscle with the feel of the strain of the muscle and not the weight.

Poor technique and form with too much weight will take the stress off the target muscle! The momentum moves the weight, not the muscles. To build muscle, focus on strict form with controlled movement, temp tension.

So don’t be shy to use lighter weight for a better performance. Remember, your objective is
to build muscle and strength, not to show off!

Therefore, depending on the goals you have personally set to build muscle and the time needed to acheive it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to build muscle is far more important than how often and how long you need to build muscle.