Proper Nutrition For Athletes

Athletes aim to  build lean muscle mass  to increase their athletic performance. If you are an athlete, the important key to achieving your muscle gain goals is to have proper nutrition and calorie intake for your workout routine. Most competitive athletes know that not all calories are created equal.

Eating healthy foods from well balanced diet menu and thus getting the right calories is a must.

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Once you have the the obligatory nutritional base covered you may want to explore some supplements. But let’s first review the basic components every athlete needs to be mindful of getting.

Carbohydrates

proper nutrition for athletes - carbohydrares, picture

Carbohydrates are the leading energy resource for building strength in muscles. Carbohydrates are stored as glycogen in the muscles to provide energy for short, explosive bursts of exercise. The harder and longer you workout, the more carbohydrates your muscles need. If your stored glycogens are exhausted then you will feel a drop in energy and find it very difficult to continue exercising. If you continue to work out without any energy stores then the body will start burning muscle instead of fat reducing your exercise effectiveness. You can see why eating enough of the proper foods for good carbohydrates is important when building muscles  through strength training.

Protein

for proper athlete nutrition protein, illustration

In order to build muscle your body needs protein because it is the foundational building block for muscle tissue. The amount you exercise and body weight will both play a factor in how much protein your body requires. You should consult a nutritionist or personal trainer to determine the proper protein uptake you need but a general rule is around half a gram of protein per pound of body mass for average athletes. If you are serious about strength training and workout 5 or more times a week you may want 0.6 to 0.8 grams of protein per pound of body weight.

Burn Fat, Build Muscle

Even though your ultimate goal is to burn fat and  build muscle  you need to include some fat into your diet to keep your body healthy. This will help your body burn fat and keep muscle along with giving you some wiggle room in your diet. You should aim for 25% of your calories to come from unsaturated fat.

Additional Hydration, Nutrition

Athletes require more than the dubious standard eight glasses of water a day to replace the fluids lost during an intense workout. Please make sure that the quality and purity of water you drink is supreme. It should have no chemicals like chlorine and fluoride but it should also not be completely deminerilized. Kangen water is  recommended by some athletes. It is a good idea to consume about a liter of water during a workout and 2 cups of water before and after your workout. This will ensure your body does not become dehydrated during an exercise routine lessening the impact of your efforts.

Another option is a protein shake designed as a meal replacement; although this may just be a snack if you are really pushing hard. It is important to recharge your body after exercising with protein, carbohydrates and hydration so that your body is fully fueled for the next intense session. This will help promote fat burning after your workout and complement building muscle mass in future workouts.

proper supplement for athletes nutrition is protein drink

Nutritional Supplements For Athletes

There are many nutritional supplements touted as the best thing ever however trained athletes should know that some of these products could be gimmicks. Since nutritional supplements are not regulated by the FDA there is a lot of room for stretching the truth. Seasoned strength trainers do utilize a few supplements including whey protein powders, creatine and fish oils.

 

Creatine

Creatine is a supplement that helps muscles recover from a workout and is a good way to speed up muscle building when coupled with a solid diet and exercise regiment. Creatine occurs naturally in some meats but you can take about 5 grams for 5 days for an extra boost. It is a good idea to rotate creatine usage to maximize its affect in building muscle. Many athletes take it for 5 days then take 5 days off and start using again. Be aware that if you take creatine everyday eventually it will lose effectiveness.

Green Tea

green tea benefits athletic performance by reducing oxidative stress

The benefits of green tea are numerous. It is very rich in antioxidants which are important for protection from oxidative stress and excellerated aging. Green tea has been around for thousands of years and has no known side effects. It increases metabolism and helps burn fat.    Green tea extract    is one supplement that no athlete should overlook.

Remember to always consult a registered nutritionist and qualified physician before you start taking any new or additional supplements.

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By: Mark Simon

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Balanced Diet Menu

A balanced diet is the most effective way to lose weight and is a healthy alternative to fad and crash dieting. The guide to a balanced diet menu below will enable you to lose weight and diet in a healthy way and enjoy your food.

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There are many balanced diets, from balanced vegetarian diet to all foods allowed ones, and you can choose whichever one you want or construct your balanced menu from the general guidelines below.

The advantage of a balanced diet is that its menu provides your body everything it needs, so you are healthy and thus more likely to lose weight as well.

Balanced Diet Menu And Weight Loss

The  great advantage of a diet menu that is balanced is that it allows you to lose weight naturally rather than having to give up a food group or do the fad or crash diets which are not necessarily healthy and especially in the long run will not sustain your body.

Composition of Balanced Diet Menus

Most nutrition experts agree that balanced diet menus are based on three basic concepts:

1. Balance

Generally, health professionals recommend a diet consisting of the following:

Carbohydrate intake : 55-65%

Protein intake 10-20%

Fats Up to 15 – 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion sizes.

Generally the accepted wisdom is that meals should be eaten 3 – 5 times a day and this will have the affect of decreasing hunger pangs and the desire to overeat.

You can eat the meals at any time of day and one rule is to always eat breakfast as it’s the most important meal of the day. Skipping brakfast is not good for the smooth functioning and overall health of your body, especially if done routinely. It deffinitely sabotages any weight loss program.

3. Variety

All healthy diets involve the inclusion of several food-types.

The primary reason for this is that by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need.

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variety means that you won’t likely get bored, and it allows you to enjoy many different and palate pleasing foods.

If you check one of the world’s healthiest diets it’s the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruits and Vegetables

Healthy Eating means having at least 5 portions a day –  try to eat whole fresh fruits and vegetables. Freshly squeezed or made juices count as long as you drink them with the pulp. Commercial juices are devoid of fibre. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream. Caution: If you suffer any allergies to any foods listed, please avoid them. These are general guidelines only.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you will always do best to eat naturally from the earth and only eat a small amount of processed foods  high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream. Shun carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and sesami oil and oily fish such as salmon and mackerel.

Balanced diets will help you lose weight

Healthy diet for weight loss is a balanced diet. It will help you lose weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Our bodies were designed to eat a balanced diet and not necessarily to restrict or eliminate specific food groups.

You won’t constantly feel hungry and you will feel healthy,  lose weight quickly and keep it off.

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The above are general guidelines for you to customize for your own use.  Simply follow the guidelines and tailor them to suit your unique body for health and weight control.

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By sacha tarkovsky

 

What Should Young Athletes Eat And When

Nutrition for young athletes and meal timing, the food they eat as well as when to have their meals and snacks, is really very important. Young athletic students need to be taught and learn what to eat and the best times to eat it. This will depend on the activities they engage in.

Before exercise, players need the kind of nutrition that is going to keep them full for a long time by providing complex carbohydrates to give them energy. We will cover the healthy menu choices as you read on.

Eating a small snack is a good idea about 30 minutes to 1 hour before the activity. Larger snacks  should be eaten two hours before  while meals should be given 3 hours to digest.

This allows the body to process food properly and reduces the risk of illness or negative effects, such as cramps.  By eating at proper times before exercise, the training or competing, young sports persons ensure that they are fuelling their body appropriately for the work they will be doing.

After exercising, they should eat again. There is no exact rule for how many minutes or hours an athlete should eat following exercise. But eating soon after promotes healthy regrowth of muscles and it replenishes the body with vital nutrients, allowing the young athlete to recover faster.

The metabolism is elevated for at least two hours after exercise. Eating anytime during that period is appropriate and many nutritionists suggest eating within 60 to 90 minutes of activity. Eating during this period encourages the body to use the food as energy for muscles instead of storing it as fat.

What Young Athletes Need To Eat Before Exercise

Examples of healthy menu items to provide good carbs, some protein: 

healthy diet menu for young athletes before exercise

Fruit
Whole grains
Protein Powder Drink (please try to avoid Protein Bars)
Fresh Vegetable (raw or steamed)
Plain Yogurt (make sure it is just yogurt without added starch)

These foods are rich in complex carbohydrates, which increase the amount of stored energy in the athlete’s muscles and provide a long and sustained power. They also give adequate protein necessary for balanced nutrition. Some protein needs to be included in every meal and snack.

What Young Athletes Need To Eat After Exercise

after exercise a young athlete needs a healthy diet menu including whole grains, vegetables, protein young athletes healthy diet menu after exercise rich in protein and with greens whole grains are good for athletes, a part of healthy balanced diet menu  healthy diet menu for young athletes includes plain yougurt a good source of protein and probiotics 

To use energy as muscle fuel and not for fat storage in the body,  it is necessary to eat a mix of carbohydrates and (especially after a strenuous activity) a good amount of protein.  Protein is necessary to rebuild muscles and promote quick recovery. Carbohydrates provide long energy and should make up the larger part of food even after exercise.

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Protein should make up about 1/5 of the calories consumed after exercise. Athletes should consume between 300 and 400 calories within an hour of working out. Examples of good food choices for this period include:

A bagel and 3 ounces of tuna fish
Banana and plain yogurt

(remember you want 100% yougurt with no added starch, corn syrup guar gum and other compounds rutinely added to yogurt)

2 cups of oatmeal with blueberries and 2 cups of almond milk

You can modify the above examples and keep the menu interesting by using other grains like brown or basmati rice instead of the bagel, using wild salmon or chicken breast insead of tuna, different berries, different milk etc. Be creative. Kids get bored very quickly and easily so keep it full of surprises while adhering to the basic principles of healthy diet menu to achieve the desired nutrition for young athletes.

Article Source: http://EzineArticles.com/?expert=Elise_Jackson

Watch This Post Exercise Recovery Bevarage, Meal Video:

 

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Healthy Lifestyle For Athletes, Sufficient Sleep

Healthy lifestyle for athletes includes not only healthy diet with a balanced menu, good hydration with plenty of pure, clean water and regular training practice. What most athletes as well as the general population lack is adequate amount of sleep.

Sleep is especially important, indeed indispensible, for the young athletes and the teenage athletes in particular. Their bodies need more of it as they develop and grow. Not much attention is being paid to the importance of sleep by athletes in general.

From the top of the professional ranks to amateur weekend warriors, athletes recognize the importance of regular practice and proper nutrition.

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However, many of them neglect to realize the impact of a good night’s sleep upon their health and quality of performance.

Regular, high quality sleep offers a range of health benefits, including reduced stress and increased athletic performance.

Some professional athletes recognize the value of a good night’s sleep and how a sleep problem can have a significant negative affect on their performance.

It is predominantly the amateurs and weekend warrior types who tend to live it up on the weekends at the expence of sleeping time. They could significantly improve their games by getting regular, high quality sleep.

 

According to a study recently performed at the Stanford Sleep Disorders Clinic and Research Laboratory, a group of basketball players experienced less fatigue, increased concentration, and quicker reaction times. A previous study also found that individuals who got less sleep also experienced impaired glucose metabolism, which negatively affects how the body stores and processes glucose, which in turn has a detrimental effect on their energy levels.

Getting regular sleep also offers further health benefits, such as increased creativity and reduced stress. Everyone knows that they function better when they’ve gotten a good night’s sleep the day before. Moreover, regular high quality sleep can have an incredible positive effect on your overall health. On the other hand, individuals who experience sleep disorders are more likely to suffer from various health issues because of their sleep problems.

Reasons to make sufficient sleep a priority in your life:

1. Reduced Stress – When you are sleep deprived, your body goes into a state of high alert – meaning that your blood pressure rises and production of stress hormones like cortisol increases. Not only does high blood pressure put you at risk for a host of health problems, more stress hormones actually make it more difficult for you to fall asleep when the time comes. Furthermore, regular sleep makes it easier to cope with life’s stressful situations

2. Weight Control – It has been proven that people who get less than seven hours of sleep each night are more likely to be overweight or obese, and that lack of sleep has a negative impact on the balance of hormones that control your appetite.

3. Alertness & Productivity – Regular sleep increases your alertness and energy levels, causing you to be more productive and engaged the next day. Furthermore, regular sleep helps to keep you safe and aware – read this post on the dangers of sleep deprivation for more information.

4. Memory Boost – Memory consolidation happens while you sleep; during the night, your body processes the previous day and makes connections between events, sensory input, feelings, and older memories. Depriving yourself of sleep can lead to memory loss and related problems.

5. Reduced Risk of Depression – The amount of sleep you get has a direct effect on your serotonin levels, and people with a serotonin deficiency are much more likely to suffer from depression. Therefore, etting at least eight hours of sleep a night can have a direct effect on your brain chemistry and mood.

6. Stronger Immune System – Being sleep deprived can literally make you sick – by weakening your immune system so that your body has a harder time fighting off viruses and infections. Regular sleep can not only help you recover faster, it can prevent you from becoming ill in the first place.

7. Improved Physical Appearance – The term “beauty sleep” has very real connotations, because while you sleep your body restores and regenerates itself, including your skin and muscle tissue. Lack of sleep speeds up the aging process, resulting in dull skin, wrinkles, and dark under-eye circles.

8. Heart Health – Sleep deprivation has been linked to an increase in blood pressure and cholesterol, which are major risk factors for heart disease and strokes (among other things).

9. Diabetes Prevention – People, even otherwise fit and healthy individuals, have developed insulin resistance (a symptom linked to the onset of Type 2 diabetes) after being deprived of the deepest stage of sleep for only a few nights – an effect comparable to gaining twenty or thirty pounds. It goes to follow that regular sleep can help prevent diabetes.

10. Brain Power- Regular sleep allows your brain to process information more quickly and completely; your mind can comprehend new concepts more quickly and you will be more intellectually acute overall with plenty of rest. Learning new skills will also be easier, as your concentration is improved.

11. Increased Coordination – If you participate in any sports or other activities that require coordination and physical fitness, a good night’s sleep will ensure you are at the peak of your abilities. Your ability to work out and build muscle and endurance is also enhanced with consistent rest.

12.Overall Safety – People who get regular sleep are significantly less likely to engage in risky behaviors and substance abuse, as well as to use potentially harmful prescription drugs and other chemical sleep aids.

13. Better Moods – Lack of sleep tends to result in crankiness and a general negative and pessimistic mood; sleep deprived people can be unpleasant to be around and anti-social; on the other hand, more healthy sleep can lead to more positive interaction with others and increased happiness.

14. Heightened Creativity – Many artists and other creative types have come up with their best ideas and insights during their dreams or immediately after waking up from a deep sleep. Moreover, studies have suggested that sleep is key to creative problem solving – and the phrase “why don’t you sleep on it?” has become a popular adage for a good reason.

15. Longevity – Studies have shown that individuals who get a full night’s sleep (between seven to nine hours) on a regular basis tend to live longer lives – probably due to all the health benefits listed previously.

By Jacqueline Z
Published: 7/15/2008

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Healthy Diet Menu

Make sure there is enough variety in your diet.

Healthy diet menu should provide you with all the nutrients  that you require.

In any healthy diet for weight loss, the absolutely essential requirement is that all the needs for nutrients are covered on a daily basis by adhering to a well balanced diet menu.

Because it is in many cases the lack of nutrients the body needs that causes us to want to eat more.

Twelve Points To Start Your Healthy Diet Menu:

 

1. Have a good, wholesome breakfast. Never skip this meal. For that matter, don’t skip lunch and dinner either. It is very important to have regular meals.

2. Eat in moderation. Many people seem to eat to pass the time or fill some inner, non-stomacular vacuum. If you find yourself heading down that path, stop immediately and assess your situation. Develop another hobby. Like gardening. Weeding, I mean. Don’t gravitate unerringly towards the fruit trees and the vegetable patch.

3. Make sure there is enough variety in your diet. Eating just one or two of the same foods every day can turn tedious in the long run. But, more than that, a varied diet will provide you with a good balance of the necessary nutrients, vitamins, minerals, antioxidants, flavonoids, proteins, carbohydrates, fats, etc. Too much of one thing or too little of another can lead to problems.

4. Include plenty of fresh vegetables, fresh fruit, whole grains, pulses, sprouts, nuts, and dairy products, especially fermented and cultured products like curd, yogurt, etc. And, if you are a non-vegetarian, also fish and poultry products. Too much of red meat is not recommended.

5. Prefer unprocessed and organic foods over processed and inorganic foods. Processed foods are not only low in nutrients, they contain artificial preservatives and flavors that can prove harmful to your health. It is better to go for brown rice, brown bread, whole grain pasta, natural honey rather than white rice, white bread, pasta, and artificial sweeteners. Buy canned or frozen foods only if it is not possible to buy fresh fruit, vegetables, fish, meat, etc.

6. Thoroughly wash  fruits and vegetables  before you eat or cook them. This will get rid of soil particles, wax layers, and micro-organisms. This is pretty elementary, but many people often forget to stop by the tap on the way to the cooking ranger.

7. Don’t overcook the food as that will result in a loss of valuable nutrients. Steam vegetables or have them raw. Adding a little turmeric to the vegetables is very beneficial. Try different or new recipes that you have not tried before. The Internet is a great source to find a great variety of national and international recipes. Trying new methods of food preparation will increase your enjoyment of the meal.

8. Severely limit junk foods. It is not necessary to completely give up the high fat foods like butter, cream, cheese, ice creams, or ‘junk’ food like potato chips, hamburgers, fried chicken, etc. Just limit your intake. Eat less often or eat smaller portions. So long as you know to keep your food portions to a reasonable amount, you can continue eating everything that you want and still remain healthy.

9. Don’t gulp down your food. Eat slowly and chew well. This helps with digestion. Including starters like soups or broths will also assist the digestive process.

10. Eliminate sodas and soft drinks, cut down on coffee, and artificially flavored drinks. Instead, go for green tea, natural fruit and vegetable juices and plenty of water. You should drink at least half a gallon of clean, pure water every day.

11. Alcohol is not good for you. If you can’t live without alcohol, try moderation and limit your intake to one glass maximum per day. Or prepare to live with a liver malfunction at some later date.

12. Time your last meal – dinner or supper – at least 3 or 4 hours before your usual bedtime. Drink a glass of lemon juice and go for a short walk to aid digestion. And don’t get up in the middle of the night to raid the refrigerator. Give your digestive system a rest to prepare it for breakfast.

By Sonal Panse
Published: 3/15/2007

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Healthy Eating Diets

Talking about healthy eating diets, we’ve all been there, done that. We cheated because of the temptations of fast foods, chocolates and many other things considered as a breach of good dieting conduct.  However following a healthy eating plan, combined with some basic regular exercise is the key to a longer and healthier life. Here are some ideas and tips to get on and stick to a healthy plan.

The Key Is Balanced Diet Menu

The human body has some standard minimum nutritional requirements that need to be fulfilled every day. Here are the standard figures for all the nutrients to help you know whether or not you are following a balanced diet menu:

Carbohydrates

Recommended Intake: It is recommended that you obtain 45-65% of your daily calorie intake from carbohydrates.

Sources Of Carbohydrates

Whole grains, beans, legumes, nutrient-rich fruits, milk, corn, and other foodstuff made from sugar are all rich sources of carbohydrates. Limit your sugar intake from candy and other sweet products.

Protein

Recommended Intake:It is recommended that 10-35% of your daily calorie intake should be obtained from proteins.

Sources Of Protein

Protein is found in many plant as well as animal sources. Legumes, nuts and seeds, poultry, meat and dairy products as well as sea-food are rich sources of proteins.

Fat

Recommended Intake:It is recommended that you should obtain 20-35% of your daily calorie intake from fats. However you have to limit your saturated fat intake to 10% and the intake of trans fat should not exceed 1%.

Fat Sources

Nuts and oils like canola oil and olive oil are sources of good fats whereas saturated fat is found in coconut oil, red meat, poultry and butter. The sources of trans fats are crackers, cookies, chips, doughnuts, and many other fried or baked snacks.

Cholesterol

Recommended Intake: It is recommended that your daily cholesterol intake should not exceed 300 milligrams.

Cholesterol Sources

Common sources of cholesterol are meat, poultry, seafood, eggs and dairy products.

Fiber

Recommended Intake: The daily fiber requirement varies according to gender. The daily recommended fiber intake for males is 30-38 grams where as for women it is 21-25 grams.

Sources Of Fiber 

Vegetables, wheat bran, other whole grain, oats, dried beans, fruits like apples and oranges are rich sources of fiber. Fiber prevents constipation and helps to maintain healthy cholesterol and blood sugar levels.

Eating Healthy For Weight Loss

Healthy diet for weight loss will not make you starve. It will lead to overall health and fitness of the body. Here are some basic rules to follow in a healthy eating plan:

Avoid Junk food

junk food and soft drinks do not form good diets

Potato chips, ice-cream, biscuits, pastries, milk shakes, pizzas need to be avoided. In case it is impossible for you to totally give up the junk food, try cutting it down slowly until you are confident enough that you can live without it. Try to think of healthier substitutes in the fast food section. For example if you feel like having a tempting pizza on the go, pick a whole-wheat pizza instead of the regular one. In case you feel you cannot resist the temptation, have your favorite fast food once a week but in moderation. Avoid eating too much cheese every day, try and restrict/lower the usage of cheese in your food.

Drink Pure Water

drinking pure water is important in any weight loss program

There is a large number of people who are simply addicted to soft drinks. Diet soda is another popular option that people feel helps them in reducing the calorie intake. Even if diet soda might be less on the calorie count than the regular soda, some recent studies have suggested that drinking any type of soda results in obesity and can also lead to other health problems. Make sure you avoid soda, and have healthier options like fresh fruit juice , skimmed milk, lemonade or pure water. Drinking clean, pure water is one of the essentials in any healthy eating plan.

 

Vegetarian Diet Option

Although many people do not believe that a vegetarian diet is sufficient on the nutrition meter,  vegetarian diet has plenty of healthy and delicious substitutes for the nutrients provided by meat and other non-vegetarian sources. A diet with fresh vegetables, fruits and nuts, and other foodstuff like tofu, is not only delicious but can be a great healthy option for a healthy eating plan. For all the people who are hardcore non-vegetarians, and just can’t do away with meat, make sure you don’t overdo the meat intake and balance it out with sufficient number of vegetables and fresh fruits. To keep the meat intake in moderation try incorporating meat substitutes like tofu in your diet.

 Healthy Weight Loss Lifestyle

No healthy diet or eating plan will truly work unless supplemented by a regular fitness regime. Burning calories is of utmost importance for a healthy lifestyle and weight loss and for maintaining perfect weight. Make sure you work out for a minimum of 30 minutes every day. Try walking, rebounder exercise, aerobics, yoga, swimming, dancing or any physical activity that you like. A good workout every day will definitely improve your health and help you create a healthy lifestyle.

Long Term Success In Healthy Lifestyle

Healthy lifestyle cannot be limited to a week, a month, or a year. Always aim for long term and permanent fitness. Eating healthy needs to be done regularly; only then will it help you. Practicing a healthy diet for a few weeks and then switching to a drastically unhealthy diet will harm you. You need to be determined and focused on your fitness and follow a healthy eating diet rigorously.

By Uttara Manohar
Published: 2/20/2008

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Effortless Rebounder Exercise-Achieve Weight Loss And Health

Walking is the best known exercise that requires the least amount of effort but there is yet another fun and easy to do exercise that is much less talked about.
The benefits it brings are huge. From eliminating undue stress, strengthening every cell in the body to shedding unwanted fat and weight.

This effortless exercise is a dream come true for all of us who struggle with lack of time to travel to a gym, lack of space to devote to complex and bulky exercise machines and quite frankly for those of us without the willingness to exert our bodies with strenuous exercise.

Healthy diet and weight loss will always be connected and a must for a long term sustained weight loss. And balanced diet menu should be a goal to achieve for any athlete. But whether you are an athlete needing to keep your body strong or a person who wants to lose weight or maintain it, there is a great exercise which will benefit everybody.

Rebounder Exercise

It requires a small tool or equipment which is generally known as mini trampoline, the proper name of which is a rebounder.  A small trampoline, or a rebounder is generally considered a fun devise for kids to jump on. Not everybody would think of it as being a very useful, easy to use and fun and effortless exercise enabling tool.

effortless exercise using a rebounderrebounding exercise called streetwalk athlete benefiting from rebounder exercise

Before you dismiss it out of your mind and start looking for something else, please consider reading on until the end of this short article.

If rebounder exercise was a little more complicated or caused more discomfort it would probably be more popular. In a world of torturing, time consuming exercise programs the simplicity of the physical requirements you need to keep in shape will shock you.

Using a rebounder, benefits can be derived even by doing nothing but sitting on the rebounder while another person is jumping on it. This is very useful for incapacitated people to get their exercise just by being present.

For healthy people the ease of obtaining huge exercise benefits by doing next to nothing is stunning. Just by gently rocking up and down on the rebounder mat, without your feet ever leaving the mat surface, every muscle and every cell in your body will receive exercise which will benefit and strengthen them.

This is very exciting and significant. Instinctively and intuitively children know this without realizing it. They love to jump on a sofa or a bed just for fun.

What are the great benefits of this kind of rebounding exercise?

While vertically moving up and down there are three forces at play exerting pressure on every muscle and cell in our body and thus exercising them.
These forces are: the force of gravity, the force of acceleration  and the force of deceleration.

The common denominator of all exercises is opposition to the gravitational pull of the earth.

On a rebounder when moving up and down the 1G force which is there by just standing still will be increased by adding acceleration as you move up and by adding deceleration at the bottom of the bounce.

rebounder exercise activates lymphatic valves

Even if your feet never leave the mat as you gently rock up and down the G force will thus be increased by 25 per cent. When you get beyond this incredibly gentle and effortless exercise and allow your feet to leave the mat the G force increase that your body will be exercised with will go up markedly.

Bouncing on a rebounder stresses and thus exercises every cell over and over about one hundred times per minute. Every cell will begin to adjust to a greater G force and in that manner will become stronger.

You may ask yourself why oppose gravity and thus exercise with only one part of your body, which happens when you do push ups, pull ups, leg lifts and so on, when you are able to oppose gravity increased by acceleration and deceleration with every part of your body.

You can exercise every part of your body simply by using a rebounder. This exercise will strengthen and condition everybody. From kids just starting to walk to hard working teenage athletes to the very cream and top of the athletic and sport world professionals.

To start with it won’t feel like exercise at all. It is great fun to do while listening to music. Do it just for the length of one song and you’ll benefit immensely already. Start slow and with short time intervals.

Gradually increase the time and jump height as you get stronger.

Effortless exercise can be yours and you will have a rebounder exercise fun.

Authored by: https://healthydietweightloss.org

 

 

Lose Pounds After Holidays, Eating Healthy

 

Losing pounds after holiday is a never ending and repetitive quest. Why is weight loss seen as such a big issue when the festive season is over?

People tend to feast and feast till their belly is near bursting point because they can`t help but over indulge in eating their favorite fattening foods. 

Thanksgiving, Christmas time and New Years are the favorite excuses for doing this.

Into the New Year an epidemic of panic always comes to the fore when people see they carry excess weight because of their festive passion to eat and overeat. What makes this scenario somewhat bizarre is that in the run up to the Holidays people diet to lose weight and after they achieve it, they gain it all back at virtually  one dinner sitting.

 If you are looking to find a diet that allows you to eat what you want and still lose weight, then dream on, because this is not going to happen.

 eating healthy for weight loss, it really works picture health and diets, example of good diet choice

I`m not saying you can’t eat your favorite foods and not lose weight. You can. Just don’t eat them all the time but only as a treat. Eating healthy for weight loss will help a great deal. In fact you don’t need to join a gym or put yourself on a strenuous exercise program. No exercise weight loss is entirely possible as long as you do some walking.

It will just take longer to see the results. You are most likely thinking I have heard it all before, now cut to the chase. 

If you want to slim down then you need to find a weight loss program that most ideally suits you and not what others believe to suit you.

Losing weight is about using common sense in addition to some expert help for it to be a success. People make the mistake of taking up with the wrong diet and break the rules because of this.

Think about it, if you like your diet then that’s more reason for sticking with it, whereas in comparison if you are dissatisfied you will likely quit.

preparing balanced diet menu

Are you waiting until the Holidays are out of the way before changes to your eating and exercise habits start? If so, it makes sense because feasting is far from over yet and we don’t want to break the rules so soon. 

Nevertheless a weight loss lifestyle is everyday living.

 

So start dieting today. Do not allow yourself to obey thoughts like:

1  I feel too stressed so how can I stick to  healthy eating diets

2  I should wait until summer to stick to a balanced diet menu

3 My birthday is coming up and I want to enjoy it

4 I’ll be meeting so and so for lunch, dinner, coffee, I want to enjoy myself.

Well, you can if you embark on the right diet. And who knows, so and so may also feel the same way you do.

Cut down on sugar, do some healthy cooking, go for a walk and you’ll be well on the way to shedding some pounds.

Incorporate lasting lifestyle changes which include healthy diet plans to achieve a healthier you. 

Consider walking to lose weight. Walk for half an hour a day 5 times a week. Start a food diary to keep track of what you eat daily.

Where do you start to find the right diet when there are so many to choose from?

 Listen to others and about their experiences. You will avoid what doesn’t work and will have a better chance to find the right diet for you. Healthy eating diets are probably more protective of your health and can be followed for extended or even unlimited time.

Some diet information can easily sway you into parting with your money while at the same time putting your health at risk.

What do you do when you read that you cannot lose weight using low fat diets, that you won’t lose weight using a low calorie dieting plan and that low carb plans don’t work?

Eating a low fat menu is not really the answer to losing weight.

Eating a low calorie diet could be  the worst thing that you can do to your body. It will likely only slow down your body’s fat burning engine and ruin the possibility of losing weight

Low carb menus tend to rob your body of too much energy.

Two regular questions from dieters are: "What is the ideal food portion?" "How many calories should I eat each day in order to lose weight fast?"

Many whim diets have tried to set calorie guidelines which are based on "bodyweight & height" (and sometimes they factor in "activity level" also.)

Most weight loss counselors operate this way too. Some weight loss counselors teach people to follow a precise "daily calorie limit" which is based on the weight & height (and sometimes the activity level is factored in too)

 To clarify things and make it simple to understand, some weight loss counselors may tell you to eat 2,000 calories per day if you weigh a certain amount (and if you describe yourself as "active.")

Sometimes it pays  not listen if it doesn’t make sense. It makes little sense  to follow a specific calorie limit each day because every person has a different metabolism level.

You cannot judge your metabolism by your activity level either.  There are plenty of people with higher activity levels who are overweight nonetheless (due to a slower than normal metabolism.)

For instance, if you take 2 people who weigh 165 lbs and who have the same activity level each day, then there is no assurance that their metabolisms will be working at the same general level. In fact, it’s quite possible that one person’s metabolism will be nearly twice as fast as the other person’s metabolism.

It is because of these distinct indecisiveness`s in the world of dieting that you have to be absolutely sure of the diet you pick is right.

Dieting is about balanced diet menu and some exercise activity.  Eating fresh fruit and vegetables and grilling and steaming instead of frying. If you incorporate these into your day you will have set your own personalized diet.

Chicken pancake recipe to get you off to a good start:

Skinless chicken breast is a good source of protein, which is also low in fat.

Ingredients

1 tbsp olive oil
3 Chicken breasts, skinless (approx 400g total)
1 Jar/165g Hoi sin & Spring onion stir fry sauce
Spring Onions, sliced lengthways
1 Cucumber, sliced into batons
8 Chinese pancakes

Method

1 Slice spring onions lengthways into thin strips approx 3" long. Cut cucumber into 3" cubes and slice into thin batons.

2 Cut chicken breasts into thin strips.
Heat the oil in the wok until smoking, add the chicken and stir fry until golden brown on the outside and white on the inside.

3 Meanwhile – preheat the Chinese pancakes.

4 Once the chicken is cooked, add the stir fry sauce, stir to coat and heat through.

5 put an equal portion of chicken to each pancake, top with spring onions and cucumber, roll and serve.

Remember that it is never too late to start putting into practice what you know is the best way to lose weight and keep it off. Eating healthy is the way to lose and keep off the after holiday pounds. 

By: kacycarr

Article Directory: http://www.articledashboard.com

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Are Diets For Men And Women Different? You Can Be A Weight Loss Success Story

Diets for men and women may differ in some minor aspects and especially in portion sizes for the most part. But essentially the basics remain the same for both sexes.

Do you struggle with your weight?

If you do, you’re not alone. We see this happening more and more all over the world. There is no doubt that losing weight is going to make you feel better.

We all know that it is also a question of health. For many people successful weight loss is a huge boost in life. People feel more energetic, creative and have higher self confidence.

Here is a recent comment from a student who managed to lose 10 pounds:

‘This weight loss challenge has been a big contributor to improving my mental, emotional and physical condition. I have double the energy I used to and my life has completely changed.

My own transformation has inspired me to research and create a lecture that challenges and educates men, women, teens and  young adults concerning health and diets, the benefits of nutrition  and exercise. 

 I feel that it is very important to share this story so that others can benefit from it as well’.   

 weightloss success stories, diets for women, before and after  diets for women, weight loss sucess stories diets for men, before, after, weight loss sucess stories

And here is one more of many weight loss sucess stories:

‘To say the last three months have been easy would be a joke.

I’ve realized that to accomplish any significant goal in life it takes extreme discipline, willpower, and determination.

 I didn’t use to feel like exercising, I felt guilty and my self confidence was down.

But now I can say I’m an example of someone who has started and successfully completed a weight loss challenge by using a balanced diet menu. I have also adopted a new lifestyle’.

Carrying overweight in our bodies can make us feel guilty, tired and we can lose interest in life.

It will restrict us in many areas and stop our development if it gets very bad. We need energy in life for everything we do. Our brain doesn’t function properly if we are tired all the time.

This is why it is very important to hear success stories which can inspire and motivate people towards using healthy diet plans which will lead to more weightloss success stories.

 balanced diet menu, weightloss success stories, before, after eating healthy for teens, diets plans,

Many teens struggle with their weight and hearing a successful weight loss story may help  them create their own. Diets for men, diets for women and teens diets are readily available. Good diets abound.

The motivation to lose weight is very strong.

Body image is also a very big thing for teens.

So big actually that it can be a cause of total lack of self confidence and even suicide in some cases.

On the other end it can turn to anorexia and many teens struggle with this.

There is a lot of pressure to look a certain way and a lot of this is fed by popular media – TV, Internet and magazines.

All the ads tell us we need to look a certain way in order to be accepted. 

Here are some thoughts on what you need to do to become one

more of the many weightloss success stories:

Based on the philosophy that successful weight loss is achieved through the attainment of a series of realistic goals, we will need a program that is a multi-dimensional, comprehensive way to learn how to achieve and then maintain a healthy body weight for the long-term.

One important component is keeping a daily food diary.

Essential to successful weight loss is maintaining a healthy balanced diet menu in the long term, combined with regular exercise.

Hypnosis and weight loss 

Hypnosis can help if nothing else works.

Using hypnosis may help you develop a new self image, you will learn to be relaxed about weight loss so that the program will not be a struggle but rather a natural part of your life.

You will also develop a new and healthy attitude to nutritious diets and a positive attitude to achieving your goals. You will overcome any subconscious habits that may be stopping your development.

All the above is good, because we know that successful weight loss is as much about changing subconscious habits as it is about diet and exercise.

More weight loss tips:

When it comes to losing weight, fat intake may not be the main problem. Caution is needed here. The kind of fat we eat matters greatly. Balance is needed and the high-saturated fats should be limited or avoided as much as possible.

The main factor appears to be reducing carbohydrates. The newest research has discovered that the key may not be a low-fat diet but rather a  low-carbohydrate or low carb dieting.

Attitude is very important and perhaps the key to successful weight loss is changing behavior, eating a well balanced diet, increasing physical activity, reducing stress and laughing as much as possible.

The main thing you need for successful weight loss is a model that includes good fitness and nutrition fundamentals.

What is most important and what ultimately leads to permanent, successful weight loss is your own will and desire to change. Whether you are a man or a woman you can definitely be a weight loss success story.

By: Kevin White

Article Directory: http://www.articledashboard.com

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