After Overeating What to Do to Get Back on Track
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Enjoyed your weekend with food? Now what to do to get back your weight loss regime on track? Simplest solution – you plan to carry on the same indulgent routine that includes heavy meals because of de-motivation to go off the track… but WAIT! Before you give up on your weight loss desires because of being guilt for one heavy meal, check out these steps, which will help you to get back on track when you’ve blown your calorie budget-1. There’s Always a New DayOne heavy meal or one day of binge eating won’t have a big impact on your progress, but if you have been following the same unhealthy routine for a week or month then it can definitely set you back. Now, rather than planning to have healthy meals from tomorrow, it is advised to begin eating right from your very next meal only. A little indulgence would not destroy your week’s efforts – just get right back on track, and you will feel good that you did.2. Be PositiveDon’t punish yourself for slipping up or falling of the wagon, rather regain focus on the reasons that led you set these goals in the first place – look stunning in a friends’ wedding?, fitting in your favorite LBD?, etc. Keep a positive outlook! Remember that this is a time taking journey, after all, and it will be full of peaks and valleys.3. Reassess your Calorie BudgetWant more calories to enjoy your favorite sweet dish after dinner?? It’s time to sweat it out! Burn more calories throughout the day by indulging in hardcore workout routine to have a bigger calorie budget. Plus, don’t forget that the more you workout the closer you are to your weight loss goals!4. Formulate Effective StrategiesOk! So you know that you have blown off your calorie budget… It’s time to check out the reasons behind it. Did you eat the cake because it was there in the refrigerator? Did you have a heavy dinner because it was a party? Did you eat the sweets because you were tempted to eat them? Assess whether the reasons behind the act were internal or external. If they were internal it’s time to practice standing up for yourself and embracing the power of “no” and if the reasons were external stay away from them (don’t bring the cake inside your house if you can’t exercise portion control).5. Skipping Meals is not the SolutionJust because you have blown your calorie budget at lunch that doesn’t mean that skipping the dinner is a solution to it. If you try to severely restrict your calorie intake to make up for the splurge, it is likely to backfire which can set you up for a never-ending cycle of blowing the budget. Skipping meals creates ravenous hunger and, at that point, everything in sight might look good! The best solution is to just chalk it up as a small splurge and continue on with your healthy eating plan.6. Get SupportWeight loss is not easy, so make sure you have enough support to create lasting change. In order to discuss emotional eating and barriers to change, it is advised to get some professional support from a dietitian or a counselor.Even if you blown off your calorie budget, it is important to consider that splurges are part of daily living – the key is to keep them in moderation so that they don’t become a barrier in your weight loss progress!...

After Overeating What to Do to Get Back on Track
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Enjoyed your weekend with food? Now what to do to get back your weight loss regime on track? Simplest solution – you plan to carry on the same indulgent routine that includes heavy meals because of de-motivation to go off the track… but WAIT! Before you give up on your weight loss desires because of being guilt for one heavy meal, check out these steps, which will help you to get back on track when you’ve blown your calorie budget-1. There’s Always a New DayOne heavy meal or one day of binge eating won’t have a big impact on your progress, but if you have been following the same unhealthy routine for a week or month then it can definitely set you back. Now, rather than planning to have healthy meals from tomorrow, it is advised to begin eating right from your very next meal only. A little indulgence would not destroy your week’s efforts – just get right back on track, and you will feel good that you did.2. Be PositiveDon’t punish yourself for slipping up or falling of the wagon, rather regain focus on the reasons that led you set these goals in the first place – look stunning in a friends’ wedding?, fitting in your favorite LBD?, etc. Keep a positive outlook! Remember that this is a time taking journey, after all, and it will be full of peaks and valleys.3. Reassess your Calorie BudgetWant more calories to enjoy your favorite sweet dish after dinner?? It’s time to sweat it out! Burn more calories throughout the day by indulging in hardcore workout routine to have a bigger calorie budget. Plus, don’t forget that the more you workout the closer you are to your weight loss goals!4. Formulate Effective StrategiesOk! So you know that you have blown off your calorie budget… It’s time to check out the reasons behind it. Did you eat the cake because it was there in the refrigerator? Did you have a heavy dinner because it was a party? Did you eat the sweets because you were tempted to eat them? Assess whether the reasons behind the act were internal or external. If they were internal it’s time to practice standing up for yourself and embracing the power of “no” and if the reasons were external stay away from them (don’t bring the cake inside your house if you can’t exercise portion control).5. Skipping Meals is not the SolutionJust because you have blown your calorie budget at lunch that doesn’t mean that skipping the dinner is a solution to it. If you try to severely restrict your calorie intake to make up for the splurge, it is likely to backfire which can set you up for a never-ending cycle of blowing the budget. Skipping meals creates ravenous hunger and, at that point, everything in sight might look good! The best solution is to just chalk it up as a small splurge and continue on with your healthy eating plan.6. Get SupportWeight loss is not easy, so make sure you have enough support to create lasting change. In order to discuss emotional eating and barriers to change, it is advised to get some professional support from a dietitian or a counselor.Even if you blown off your calorie budget, it is important to consider that splurges are part of daily living – the key is to keep them in moderation so that they don’t become a barrier in your weight loss progress!...

Ways to Fit More Steps into Your Day
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The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health – lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t.You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody’s daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps!a) Walk RemindersThere’s no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work!b) Walking BuddyA good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.c) Opt for Indoor WalkingIt becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps.d) Walk while you TalkMake a simple rule – every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly.e) Say No to ConvenienceYou must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don’t forget that just a little more effort into your routine will actually help you in reaching your daily step goals. ...

Ways to Fit More Steps into Your Day
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The simplest way to reach your fitness goals is to increase your daily step count. It’s a great way to get you moving more often to spark up or resume an exercise habit. Even if you have been exercising routinely for years, it may not be enough to combat the ill effects of hours of sitting. That’s why adding more steps to your day is not only beneficial for your waistline but also for your overall health – lowering the risk of high blood pressure, heart disease, diabetes, etc. Yes, we know that walking is not a major calorie burner, (only 100 calories per mile) but working on mileage can really help in making a big difference in your weight control. A research conducted at Harvard Health Watch (2009) highlighted that individuals who walked regularly gained significantly less weight than those who didn’t.You must have heard that every individual should walk at least 10,000 steps a day, but this is not applicable to everyone as everybody’s daily activity level is different. UK’s National Health Service highlighted that an average British adult walks between 3,000–4,000 steps a day. Suddenly jumping from 3,000–4,000 steps to 10,000 could be overwhelming for both your body and schedule. Today we have got some simple tips, which will help you in breaking down your goals in smaller and more manageable ones. Follow these tips and aim to add about 500 steps a day, which will eventually lead your way up to 10,000 daily steps!a) Walk RemindersThere’s no need to fit in all you steps in a single go. To gain more benefits and squeeze in more steps it is better that you spread them out throughout the day. If you often get stuck in work, try setting a reminder for every hour, and spend 10-15 minutes walking. If you’re able to repeat this five times a day, you may reach your 10,000 step goal before you leave work!b) Walking BuddyA good idea to spend some time with you family and also squeeze in some steps would be to go for a post dinner stroll with your family. Also, you can spend some time with your friends in the morning by going for a power walk with them. Sharing your steps with someone else is a great way to stay accountable and stick to your daily goal of walking more.c) Opt for Indoor WalkingIt becomes difficult to fit it the extra steps, in case you get free for walking only at odd hours. The great news is there are plenty of indoor walking DVDs. These DVDs allows you to mix and match your miles to create your own personal walking plan every day. This is a simple yet great trick to have more daily steps.d) Walk while you TalkMake a simple rule – every time you talk on you phone, you will walk. Whether you are in your office or at home, simply pace around your location. Turning every phone conversation into a walking one can increase your daily step count almost effortlessly.e) Say No to ConvenienceYou must have heard about taking the stairs instead of elevators or parking far away from stores while you go shopping, but the concern is how often often do we actually do it? Sure, it’s more convenient to use the closer parking spot and to take the elevator, but don’t forget that just a little more effort into your routine will actually help you in reaching your daily step goals....

Foods That Fuel Muscle Building
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One of the essential type of exercise which helps in maintaining healthy weight too is Strength Training. As you gain muscles, you’ll also experience improved balance, flexibility, coordination and bone health. What is important to consider is that besides the resistance bands and running shoes, there’s another essential element involved in building muscle, which is DIET! No, by diet we don’t mean proteins, your body needs lots of supporting nutrients, such as carbohydrates, heart-healthy fats and even a little H20 to build muscles. It’s the combination of protein, these supporting nutrients and eating adequate calories that will help you fuel your body to reach your goals. Checkout these small diet tips which will help you in healthy muscle building –1. Increase the intake of heart-healthy fatsIn 1 gm of fat there are 9 calories, more than double in comparison to carbs and proteins. Does it mean that it is twice difficult to burn off? This is totally dependent as to how you take it. When it comes to strength training, fat is doubly efficient in providing your body with energy. Fat is also necessary for nutrient absorption of fat-soluble vitamins (A, D, E and K). So, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats.2. Spread out your protein intakeDon’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. There’s a limit to how much protein the body can use to build muscle at any given time. In order to justify this, there was a study at the University of Texas looked at protein synthesis efficiency in two groups. The first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams. Despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. So, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.3. Fuel yourself with waterFuel your thirsty muscles with water. When muscles aren’t well-hydrated, protein production is inhibited. Dehydration can also impact your performance, slow you down, cause greater damage to muscles and even result in digestion problems. Water will keep your GI tract healthy, and it also helps you feel full.4. Target quality and not quantityWhen it comes to proteins it is advised that one should target quality proteins from real foods. Protein drinks, powders, supplements, chocolates, cereals, bars and beyond are everywhere, but are they necessary? Not Really! Protein from naturally occurring sources, such as seafood, lean meats, nuts and dairy, contains all the essential vitamins and nutrients. Protein powders and shakes do not offer any muscle-building benefit above and beyond what real food does.5. Don’t forget the CarbsWhen it comes to muscle building, carbs are essentially important. Crabs- rich food should be eaten at breakfast to replenish fuel that’s broken down during sleep. Carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. Additionally, carbs are broken down into glucose, which stimulates insulin, a hormone that transports amino acids into muscle tissues. It is advised that one should go for high-quality carbohydrates because refined carbohydrates — like those found in white bread, white rice, white pasta, sugar-filled snacks and cereals — cause a blood glucose imbalance. Load up on minimally processed whole grains, beans, vegetables and fruits, which deliver fiber, minerals and nutrients but keep blood sugar steady.Here are some sure shot muscle building combinationsHere are simple tweak ideas to improvise your diets and effectively target strength training and building muscles –1. Quinoa – A protein (all 9 essential amino acids) packed whole grain which is high in fiber and gluten-free, making it easy to digest.2. Nuts – The smartest combination out of all, which is rich in heart-healthy fats, fiber and protein. Add a handful to protein-packed Greek yogurt, fiber-filled salads or just enjoy an ounce of them raw before a workout.3. Eggs – The most common source of protein egg whites but what about the yellow yolk? The yolk contains essential fatty acids, folate, iron, calcium and fat-soluble vitamins — all for only about 55 calories! When you eat only the whites, you’re missing out on a lot of nutritional benefits, and also the main flavor!4. Salmon – This tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must have.5. Chickpeas – They have 10 grams of fiber and 11 grams of protein into each cup. Do we need to say anything more? ...

Foods That Fuel Muscle Building
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One of the essential type of exercise which helps in maintaining healthy weight too is Strength Training. As you gain muscles, you’ll also experience improved balance, flexibility, coordination and bone health. What is important to consider is that besides the resistance bands and running shoes, there’s another essential element involved in building muscle, which is DIET! No, by diet we don’t mean proteins, your body needs lots of supporting nutrients, such as carbohydrates, heart-healthy fats and even a little H20 to build muscles. It’s the combination of protein, these supporting nutrients and eating adequate calories that will help you fuel your body to reach your goals. Checkout these small diet tips which will help you in healthy muscle building 1. Increase the intake of heart-healthy fatsIn 1 gm of fat there are 9 calories, more than double in comparison to carbs and proteins. Does it mean that it is twice difficult to burn off? This is totally dependent as to how you take it. When it comes to strength training, fat is doubly efficient in providing your body with energy. Fat is also necessary for nutrient absorption of fat-soluble vitamins (A, D, E and K). So, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats.2. Spread out your protein intakeDon’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. There’s a limit to how much protein the body can use to build muscle at any given time. In order to justify this, there was a study at the University of Texas looked at protein synthesis efficiency in two groups. The first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams. Despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. So, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals.3. Fuel yourself with waterFuel your thirsty muscles with water. When muscles aren’t well-hydrated, protein production is inhibited. Dehydration can also impact your performance, slow you down, cause greater damage to muscles and even result in digestion problems. Water will keep your GI tract healthy, and it also helps you feel full.4. Target quality and not quantityWhen it comes to proteins it is advised that one should target quality proteins from real foods. Protein drinks, powders, supplements, chocolates, cereals, bars and beyond are everywhere, but are they necessary? Not Really! Protein from naturally occurring sources, such as seafood, lean meats, nuts and dairy, contains all the essential vitamins and nutrients. Protein powders and shakes do not offer any muscle-building benefit above and beyond what real food does.5. Don’t forget the CarbsWhen it comes to muscle building, carbs are essentially important. Crabs- rich food should be eaten at breakfast to replenish fuel that’s broken down during sleep.Carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. Additionally, carbs are broken down into glucose, which stimulates insulin, a hormone that transports amino acids into muscle tissues. It is advised that one should go for high-quality carbohydrates because refined carbohydrates — like those found in white bread, white rice, white pasta, sugar-filled snacks and cereals — cause a blood glucose imbalance. Load up on minimally processed whole grains, beans, vegetables and fruits, which deliver fiber, minerals and nutrients but keep blood sugar steady.Here are some sure shot muscle building combinationsHere are simple tweak ideas to improvise your diets and effectively target strength training and building muscles –1. Quinoa – A protein (all 9 essential amino acids) packed whole grain which is high in fiber and gluten-free, making it easy to digest.2. Nuts – The smartest combination out of all, which is rich in heart-healthy fats, fiber and protein. Add a handful to protein-packed Greek yogurt, fiber-filled salads or just enjoy an ounce of them raw before a workout.3. Eggs – The most common source of protein egg whites but what about the yellow yolk? The yolk contains essential fatty acids, folate, iron, calcium and fat-soluble vitamins — all for only about 55 calories! When you eat only the whites, you’re missing out on a lot of nutritional benefits, and also the main flavor!4. Salmon – This tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must have.5. Chickpeas – They have 10 grams of fiber and 11 grams of protein into each cup. Do we need to say anything more? ...

Common Reasons You Cant Stop Snacking
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If you feel hungry again and again it is the way of your body telling that you need some sustenance in order to work effectively. Here we are talking about those days when just 25-30 mins after a hearty lunch you feel starved again. This means you are hungry even before you can finish the snacks that are already there in your hand. This might be happening everyday with you, but the main concern here is why? Though it is normal to have an increased appetite after gym or workouts but if you constantly fell like a bottomless pit, there might be some serious issue in there. Luckily, here we are tweaking some of your daily habits that can eventually help in keeping a check on your appetite so that you’ll keep all that eating to when you’re actually hungry –1. Confusing Thirst for HungerThe same part of the brain is responsible for thirst and hunger signals which makes it difficult for the body to distinguish as to whether you are thirsty or hungry. Keep a water bottle at your desk so you remember to sip water throughout the day. This will definitely avoid unnecessary snacking and munching.2. Focusing Too Much on Simple Carbs & SugarsIf you eat a lot of simple carbs and sugar it will definitely make it impossible to feel satisfied. This is because your glucose levels will rise and give you energy and the crash rapidly causing your body to crave for more fuel. This ultimately becomes a vicious cycle, where you never feel satisfied no matter how much you keep eating.3. You’re Not Eating EnoughIt might sound contradictory to your weight loss goals but it is true that if you space your meals too far it can make you constantly hungry. The simple logic behind this is that if your stomach is empty for long your body is likely to release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished. In order to avoid overeating, try eating a meal or snack every three to four hours.4. Too Much StressThis is the most common reason – when you are stressed the body’s production of the hormone cortisol increases, which boosts appetite, since your body thinks it needs to prepare to fight. Stress tends to increase the cravings for sugar rich and fatty foods which are known for comforting you physiologically. This may make you feel better temporarily, but at the end it increases snack cravings.5. Imbalanced Nutrient IntakeThe 3 main components of healthy snacks ate – fiber, protein and fat and these are responsible for slow digestion, which keeps blood sugar stable and keeps you full for longer. If you opt for foods that are rich only in fats and carbs it is going to create an imbalance in your body resulting in overeating. To avoid such situations always carry with you some healthy snacks like – roasted nuts, cherry tomatoes, cottage cheese, avocado.6. Lack of SleepSleep has a close relation with hunger hormones namely, leptin (reduces appetite) and ghrelin (stimulates appetite). When you are sleep deprived, leptin levels goes down and ghrelin rises up which ultimately results in hunger spanks. Along with this, when you’re exhausted, your body craves a quick fuel source, glucose, which gets you reaching for those sugar-laden foods. These food items set you off on a hunger spree, since they give you a quick energy boost, followed by a sugar crash that makes you crave more.7. Medical ProblemIf none of the potential reasons match with your overeating habits, it may be worth seeing a doctor to rule out any real health concerns. There are many diseases like diabetes, hyperthyroidism, depression, and anxiety that can result in increased appetite....

Common Reasons You Cant Stop Snacking
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If you feel hungry again and again it is the way of your body telling that you need some sustenance in order to work effectively. Here we are talking about those days when just 25-30 mins after a hearty lunch you feel starved again. This means you are hungry even before you can finish the snacks that are already there in your hand. This might be happening everyday with you, but the main concern here is why? Though it is normal to have an increased appetite after gym or workouts but if you constantly fell like a bottomless pit, there might be some serious issue in there. Luckily, here we are tweaking some of your daily habits that can eventually help in keeping a check on your appetite so that you’ll keep all that eating to when you’re actually hungry –1. Confusing Thirst for HungerThe same part of the brain is responsible for thirst and hunger signals which makes it difficult for the body to distinguish as to whether you are thirsty or hungry. Keep a water bottle at your desk so you remember to sip water throughout the day. This will definitely avoid unnecessary snacking and munching.2. Focusing Too Much on Simple Carbs & SugarsIf you eat a lot of simple carbs and sugar it will definitely make it impossible to feel satisfied. This is because your glucose levels will rise and give you energy and the crash rapidly causing your body to crave for more fuel. This ultimately becomes a vicious cycle, where you never feel satisfied no matter how much you keep eating.3. You’re Not Eating EnoughIt might sound contradictory to your weight loss goals but it is true that if you space your meals too far it can make you constantly hungry. The simple logic behind this is that if your stomach is empty for long your body is likely to release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished. In order to avoid overeating, try eating a meal or snack every three to four hours.4. Too Much StressThis is the most common reason – when you are stressed the body’s production of the hormone cortisol increases, which boosts appetite, since your body thinks it needs to prepare to fight. Stress tends to increase the cravings for sugar rich and fatty foods which are known for comforting you physiologically. This may make you feel better temporarily, but at the end it increases snack cravings.5. Imbalanced Nutrient IntakeThe 3 main components of healthy snacks ate – fiber, protein and fat and these are responsible for slow digestion, which keeps blood sugar stable and keeps you full for longer. If you opt for foods that are rich only in fats and carbs it is going to create an imbalance in your body resulting in overeating. To avoid such situations always carry with you some healthy snacks like – roasted nuts, cherry tomatoes, cottage cheese, avocado.6. Lack of SleepSleep has a close relation with hunger hormones namely, leptin (reduces appetite) and ghrelin (stimulates appetite). When you are sleep deprived, leptin levels goes down and ghrelin rises up which ultimately results in hunger spanks. Along with this, when you’re exhausted, your body craves a quick fuel source, glucose, which gets you reaching for those sugar-laden foods. These food items set you off on a hunger spree, since they give you a quick energy boost, followed by a sugar crash that makes you crave more.7. Medical ProblemIf none of the potential reasons match with your overeating habits, it may be worth seeing a doctor to rule out any real health concerns. There are many diseases like diabetes, hyperthyroidism, depression, and anxiety that can result in increased appetite....

Best Moves To Tone Your Arms
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Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? Flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. Loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. What if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? Though it is hard to believe but why don’t you try them and see the results for yourself to trust us! Before starting with the exercises, it is important to understand about your arm muscles:1. Biceps: It is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.2. Triceps: It is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint.3. Shoulder: It is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. The articulations between the bones of the shoulder make up the shoulder joints.4. Rotator Cuff: A group of muscles and tendons that surround the shoulder joint!TRICEPS TONINGa) Triceps pushNothing works towards toning your arms better than triceps push. For this workout, you need to use a set of dumbbells.How to do?1. Hold your weights and kneel on your knees with toes touching the ground.2. Hinge forward from your hips, and bend your elbows at 90 degrees.3. Unbend your elbows, and extend both of your arms straight back, palms facing each other. Squeeze your triceps, and then return back to starting position.4. Do three sets of 10 reps.b) Over head triceps extensionsOverhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. To do this follow these simple steps:1.In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears.2. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head.3. Bend your elbows so you’re back in the start position.4. Do 3 steps of 15 reps each.BICEPS WORKOUTa) Half-moon rotationYou can do this workout without any weights. It is an excellent workout to lose the flab on arms and tone the biceps.1. Stand straight on the floor by keeping your feet hip-width apart.2. Stretch your arms straight out to the sides at shoulder height. Keep your fingers together and your palms down.3. Rotate your thumbs back until your palms face up.4. You have completed one repetition. Do about 30 of themb) The bicep squeezeFor this exercise:1. Sit cross-legged on the floor and hold your weights.2. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees.3. Keep your shoulders down and your wrists in line with your elbows.4. Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders.5. Keep your muscles engaged, and move back to starting position.6. Do three sets of 10 reps.TARGET YOUR SHOULDERSa) Shoulder pressThis one targets your shoulders and helps you get those super toned arms in no time. To do this you require weights of around 3-5 pounds and follow the listed simple steps:1. Stand on the floor by keeping your feet shoulder width apart.2. Hold a dumbbell in each hand.3. Now bend your elbows and bring your hands towards your shoulders with your palms facing forward.4. Press your weights straight overhead while keeping your shoulders down.5. Lower your weights back to your shoulders.6. Do three sets of 10 reps.b) Overhead bendThis exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core.The right way to do it-1. Stand on the floor by keeping your feet shoulder width apart.2. Hold a dumbbell in each hand.3. Stretch your right arm on top and bend towards your left from your waist.4. Switch sides and do the same on the left side.5. Do at least 20 reps.Just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!...

Best Moves To Tone Your Arms
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Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? Flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. Loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. What if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? Though it is hard to believe but why don’t you try them and see the results for yourself to trust us! Before starting with the exercises, it is important to understand about your arm muscles:1. Biceps: It is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.2. Triceps: It is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint.3. Shoulder: It is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. The articulations between the bones of the shoulder make up the shoulder joints.4. Rotator Cuff: A group of muscles and tendons that surround the shoulder joint!TRICEPS TONINGa) Triceps pushNothing works towards toning your arms better than triceps push. For this workout, you need to use a set of dumbbells.How to do?1. Hold your weights and kneel on your knees with toes touching the ground.2. Hinge forward from your hips, and bend your elbows at 90 degrees.3. Unbend your elbows, and extend both of your arms straight back, palms facing each other. Squeeze your triceps, and then return back to starting position.4. Do three sets of 10 reps.b) Over head triceps extensionsOverhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. To do this follow these simple steps:1.In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears.2. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head.3. Bend your elbows so you’re back in the start position.4. Do 3 steps of 15 reps each.BICEPS WORKOUTa) Half-moon rotationYou can do this workout without any weights. It is an excellent workout to lose the flab on arms and tone the biceps.1. Stand straight on the floor by keeping your feet hip-width apart.2. Stretch your arms straight out to the sides at shoulder height. Keep your fingers together and your palms down.3. Rotate your thumbs back until your palms face up.4. You have completed one repetition. Do about 30 of themb) The bicep squeezeFor this exercise:1. Sit cross-legged on the floor and hold your weights.2. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees.3. Keep your shoulders down and your wrists in line with your elbows.4. Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders.5. Keep your muscles engaged, and move back to starting position.6. Do three sets of 10 reps.TARGET YOUR SHOULDERSa) Shoulder pressThis one targets your shoulders and helps you get those super toned arms in no time. To do this you require weights of around 3-5 pounds and follow the listed simple steps:1. Stand on the floor by keeping your feet shoulder width apart.2. Hold a dumbbell in each hand.3. Now bend your elbows and bring your hands towards your shoulders with your palms facing forward.4. Press your weights straight overhead while keeping your shoulders down.5. Lower your weights back to your shoulders.6. Do three sets of 10 reps.b) Overhead bendThis exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core.The right way to do it-1. Stand on the floor by keeping your feet shoulder width apart.2. Hold a dumbbell in each hand.3. Stretch your right arm on top and bend towards your left from your waist.4. Switch sides and do the same on the left side.5. Do at least 20 reps.Just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!...

Understanding Food Nutrition Labels
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Are you fascinated with fancy words like “low fat”, “Extra Protein”, “Rich in Fiber”, “Low Sugar Content” while you go shopping for your daily grocery items? Food labels are constantly shouting about how healthy they are for our health, but are they actually that good? Most of the people have low or no knowledge about nutrition labels, which results in picking up the product with most catchy tagline or special content. But in today’s health-conscious world, you’re probably more than curious about what you’re eating. This guide will help you easily navigate the nutrition facts and ingredient lists on foods, allowing you to make a well directed decision about the food items you pick and eat –1. Serving SizeThough serving size are universal in nature, but if you don’t have pre-portioned food, there are high chances that you’re eating more than the serving size. To figure out how much you’re eating, use either a measuring cup or a food scale to measure the portion you normally eat and then compare it to the nutrition label. There is high probability of you seeing that your cereal portion is accounting for a few more calories than you planned. For accurate calories and nutrition, measure your food according to the serving size.2. FatsThe next on the label comes fats. Though they have gained some bad reputation amongst the weight watchers, but it is important to consider that they are highly essential for brain, organ, and heart to function. Since you are really conscious about your weight beware of saturated and trans fats. You should always try to avoid trans fats; saturated fats aren’t healthy, but you can have some in your diet in low quantities. While fat isn’t bad for you, you shouldn’t be getting more than 20-30 grams of it per meal, so watch for labels that are super high in fat!3. Cholesterol & SodiumBefore deciding amount the maximum limit intake of both sodium and cholesterol be extra careful as they are not good for heart health. It is advised to talk to your doctor to discuss specific numbers for each!4. FiberFiber amounts are always located beneath carbohydrates on nutrition labels. An average man should have 30-40gms/day and women in should have 20-30gms/day. Fiber helps regulate bowel movements, as well as cholesterol and blood sugar levels.5. VitaminsIron, calcium, and vitamins play an essential role in maintaining general health and prevent against issues like anemia or osteoporosis. While some processed foods contain these vitamins, you should try to get most of these nutrients from fruits and vegetables.6. SugarSugar gets its own section on the nutrition label owning to the high level of negative impact it has on our health. Keep in mind that naturally-occurring sugar, like you find in fruit is the only kind of sugar that is good for health. You should never eat a product with too much added sugar. A general rule is that if sugar is listed as one of the first three ingredients, try to avoid that food.7. Ingredient ListThe ingredients are listed in the descending order of weight. This means that the ingredient that weighs the most will be listed first. This can be helpful when trying to discern what exactly you’re eating. Keep in mind, the less ingredients, the better.8. Zero Calories Food ItemsThere is no such thing as zero calorie food. Any food, no matter how healthy the ingredients are, will contain at least some calories. So are such food items a lie? Actually No! Foods get labelled as “zero calorie” because the serving size listed on the nutrition label does offers zero calories, but if you consume more than the serving size, chances are you’re now absorbing some calories. Not only this, these zero-calorie foods confuse your body and can lead you to eat more, because your body is trying to process calories that aren’t there. It is advised to stick to simple, whole foods, and ignore the fake products with such flashy labels. ...

Understanding Food Nutrition Labels
Added To Favorites
Removed From Favorites

  0

Are you fascinated with fancy words like “low fat”, “Extra Protein”, “Rich in Fiber”, “Low Sugar Content” while you go shopping for your daily grocery items? Food labels are constantly shouting about how healthy they are for our health, but are they actually that good? Most of the people have low or no knowledge about nutrition labels, which results in picking up the product with most catchy tagline or special content. But in today’s health-conscious world, you’re probably more than curious about what you’re eating. This guide will help you easily navigate the nutrition facts and ingredient lists on foods, allowing you to make a well directed decision about the food items you pick and eat –1. Serving SizeThough serving size are universal in nature, but if you don’t have pre-portioned food, there are high chances that you’re eating more than the serving size. To figure out how much you’re eating, use either a measuring cup or a food scale to measure the portion you normally eat and then compare it to the nutrition label. There is high probability of you seeing that your cereal portion is accounting for a few more calories than you planned. For accurate calories and nutrition, measure your food according to the serving size.2. FatsThe next on the label comes fats. Though they have gained some bad reputation amongst the weight watchers, but it is important to consider that they are highly essential for brain, organ, and heart to function. Since you are really conscious about your weight beware of saturated and trans fats. You should always try to avoid trans fats; saturated fats aren’t healthy, but you can have some in your diet in low quantities. While fat isn’t bad for you, you shouldn’t be getting more than 20-30 grams of it per meal, so watch for labels that are super high in fat!3. Cholesterol & SodiumBefore deciding amount the maximum limit intake of both sodium and cholesterol be extra careful as they are not good for heart health. It is advised to talk to your doctor to discuss specific numbers for each!4. FiberFiber amounts are always located beneath carbohydrates on nutrition labels. An average man should have 30-40gms/day and women in should have 20-30gms/day. Fiber helps regulate bowel movements, as well as cholesterol and blood sugar levels.5. VitaminsIron, calcium, and vitamins play an essential role in maintaining general health and prevent against issues like anemia or osteoporosis. While some processed foods contain these vitamins, you should try to get most of these nutrients from fruits and vegetables.6. SugarSugar gets its own section on the nutrition label owning to the high level of negative impact it has on our health. Keep in mind that naturally-occurring sugar, like you find in fruit is the only kind of sugar that is good for health. You should never eat a product with too much added sugar. A general rule is that if sugar is listed as one of the first three ingredients, try to avoid that food.7. Ingredient ListThe ingredients are listed in the descending order of weight. This means that the ingredient that weighs the most will be listed first. This can be helpful when trying to discern what exactly you’re eating. Keep in mind, the less ingredients, the better.8. Zero Calories Food ItemsThere is no such thing as zero calorie food. Any food, no matter how healthy the ingredients are, will contain at least some calories. So are such food items a lie? Actually No! Foods get labelled as “zero calorie” because the serving size listed on the nutrition label does offers zero calories, but if you consume more than the serving size, chances are you’re now absorbing some calories. Not only this, these zero-calorie foods confuse your body and can lead you to eat more, because your body is trying to process calories that aren’t there. It is advised to stick to simple, whole foods, and ignore the fake products with such flashy labels. ...

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