Daily stretches to improve your flexibility

Daily stretches to improve your flexibility

What better way to loosen up than to incorporate some easy stretches into your daily routine? Stretching every day not only enhances the body’s range of motion, it also decreases the risk of injuries and improves your overall athletic performance. Check out these quick stretches that can be done any time, anywhere!

1. Overhead side lunge

Start by spreading your feet wide apart, bending one knee and keeping the opposite leg straight. As you lean to the side of the bent knee, reach your arm over top of your head to elongate your obliques. This stretch helps loosen up the hamstrings, hip flexors, hip adductors, obliques and lower back. Repeat this stretch on the opposite leg before moving onto the next stretch.

2. Shoulder stretch

Cross one arm over your chest, placing your hand or forearm onto your elbow. Taking deep exhales, apply pressure to your elbow, pushing your arm into your chest. Be sure to keep your hips and shoulders facing forward. Switch arms before moving onto the next stretch.

3. Reverse warrior stretch

Stand facing one direction and step your right foot back, almost as if you are preparing for a split. With your left knee bent, and your right hand resting on your right leg, stretch your left arm over the top of your head.

Be sure to stretch your fingers away from each other. If you’re a beginner, or you just want a deeper, more lengthy stretch, step that right foot back further, reach longer and sink more into the stretch with each breath. Perform on the opposite leg before moving onto the next stretch.

4. Reaching lower calf stretch

To start, stand with your feet less than hip-width apart. Reach both hands toward the ceiling and step one foot out in front of you with your heel on the ground and toe pointed up. Keeping your toe up, bend your opposite knee to bring your finger tips to meet your toe. Once you start to feel your calf muscle loosen up, switch and repeat the motion on the other leg.

5. Standing quad reach and stretch

Begin this stretch by kicking your heel back toward your butt (backside, glutes). Grab your ankle and place your hand out in front of you (or on a stable surface) for balance. Once you feel comfortable in this position, lean down as far as you can, reaching your fingertips toward your toe. This is a great way to stretch out the quads, hamstrings, calves and adductor muscles simultaneously. Not only does it improve your flexibility, this is also a great way to enhance your stability. Perform this stretch a few times on one leg before moving onto the other.

Is salt intake necessary during the fitness efforts?

Is salt intake necessary during the fitness efforts?

Since the work of the Scandinavians, Hermansen and Saltin, we have known that water loss by perspiration leads to a significant loss in muscle power. Habitual long-distance athletes are no longer unaware that the intake of water during effort, thanks to refreshment stations along the course, enables them to struggle effectively against the effects of dehydration, especially if it is hot, there is little wind, the hygrometer reading is high and the pace particularly sustained.

In contrast, however, the intake of mineral salt supplements, either in the form of tablets or salt, added to drinks, is recommended more on the basis of empirical data than truly scientific studies. Often, in manuals, it is suggested that we “salt the soup” to guard against cramp, fatigue and even heat-stroke. It is also difficult for the athlete to distinguish between serious medical information and mere publicity. On the other hand, knowledge in this field is advancing rapidly and numerous discoveries and studies have considerably modified the conventional wisdom.

Bearing in mind the implications of this issue, it seemed to us desirable to study the problems which arise from overconsumption of salt either during effort or outside racing. A number of studies agree in showing that people eat too much salt and that this can have negative effects on the arteries and even cause cramps if a race takes place in great heat.

Is salt intake necessary during the fitness efforts?

Professor Philippe Meyer, a French specialist in salt and high blood pressure, has just published his thoughts on the subject as a whole in his book, Editions Fayard, “L’homme et le sel” (man and salt). The individual, he believes, is not aware of how much salt he needs. For this reason, salt consumption is erratic, but always higher than it should be. The average requirement is 1 to 2 g every 24 hours. The average intake, however, is always around 10 grams.

Numerous studies have shown to what extent blood pressure is influenced by food intake. It will be observed that populations with a very low-salt diet tend to have much lower levels of blood pressure than those who regularly overindulge. Professor H. Bour, another well-known specialist, in a recent article entitled “cardio-vascular risk factors and nutrition”, is also concerned with the role of salt. “There is an undeniable correlation between blood pressure and salt consumption.

In populations with a low rate of salt consumption (4 to 6 g/day), blood pressure does not increase with age. This rise is therefore not physiologically determined as we were taught, but is linked with diet. Interesting studies have shown that in Japan salt consumption per head per day varies considerably between the north (30 to 50 g per day) and the south (15 g per day). In this racially homogenous population, the difference in mortality rate due to heart and arterial disorders varies from 1 to 4 ; in all other respects, their diet is comparable.”

A further example : among the Eskimos of the Great North, the intake is 3 g/day ; only 2% of the population has high blood pressure. Specialists have calculated that if current salt consumption levels were at least halved, the number of people suffering from high blood pressure would also be reduced by 50 %. There seems therefore to be a general consensus in pointing out the dangers of excess salt to the arteries. Does the same apply when the muscles become active for long periods as is the case with long-distance races ?

The physiology of effort teaches us that a hyperactive organism needs salt. Salt deficiency can lead to dehydration, muscle cramps and chronic fatigue. However, it is not useful to “salt the soup” too much ; our normal food intake provides us with enough salt. Excess salt consumption, encouraged by certain publicity articles which advise use of extra salt at the least little effort, can lead to problems incompatible with prolonged physical activity.

In hot weather, excess salt causes dehydration, diminishes the blood flow and tires the heart all these things can lead to a serious sickness: heat stroke. Too much salt furthers the elimination of potassium by the kidneys, with its corollary chronic fatigue. Salt tablets abuse the taste buds and the kidneys. Numerous authors have observed better performances in hot weather by athletes on a low-salt diet. Gabe Mirkin, a medical practicioner, cites the case of Tom Osler, marathon-runner and mathematician at Glassboro State College, a self-taught expert on foot-racing “Lou Casagnola was, in 1967, the great favourite to win the National AAU championship (a 30 km race).

On the day of the race, it suddenly became very hot. To everyone’s amazement, it was Tom Osler who won the day… Osler imputes his remarkable performance in hot weather to his diet, which contains almost no salt. I had read so many things about the risks of salt deficiency that I was sceptical. But this mathematics teacher had acquired knowledge which doctors did not possess. By observing the reactions of his body, Osler had noticed that, he was in much better form in hot weather if he eleminated salt from his diet.

Dave Costill performed tests on Osler, comparing the results with those of tests carried out on runners who did eat salt. Osler’s temperature, heart rhythm and quantity of sweat were comparable with those of the other athletes. His blood contained the same amount of salt. There was one difference, however. Osler’s sweat and urine contained much less salt, because his sweat glands were accustomed to retaining it.”

Gabe Mirkin himself stopped salting his food ten years ago “My sweat no longer tastes salty and does not sting when it falls into my eyes.” Variations in quantity and composition of sweat depend on acclimatisation, training, physical condition and the individual himself. Thus, sweat is more dilute during the race than in times of repose, and it becomes more and more dilute the higher the air temperature, the greater the intensity of the exercise and, in consequence, the more abundant the perspiration. The concentration level of mineral salts in sweat varies a great deal from athlete to athlete. It is much lower in athletes acclimatised to the heat. The difference may be as great as 48% between a specialist and a beginner. This low-salt perspiration has a further advantage, in that it causes the drops of sweat to evaporate more quickly.

Thanks to these advantages acquired in the heat, the trained athlete loses proportionately more water than mineral salts. Paradoxically, this explains the fact that during effort, the sodium concentrations in the extracellular fluid, i.e. the fluid in which the cells float, increase rather than decrease. The fact that dehydration takes place proportionately faster than demineralisation means that the extra-cellular fluid becomes more concentrated… and it is this concentration that gives rise to “heat cramps” and other symptoms such as headaches, nausea… etc. in athletes who have lost large quantities of fluid and whose bodies contain too high levels of mineral salts. Because, when we sweat, we lose more water than mineral salts, it is necessary to take in liquids more rich in water and less rich in mineral salts than the extra-cellular fluid. Ideally, the salt concentrations in the liquid drunk should correspond to the salt concentrations in the sweat, that is about 2.5 to 3.5 grams per litre.

In practice, 1 gram per litre proves adequate insofar as the kidney, in a rest situation, lets sodium pass, whereas under effort, this filtering organ puts up a “block” to restrict its elimination. If the athlete eliminates between 3 and 4 litres of fluid during a training session or a competition, it is not useful to take in salt tablets during effort to compensate for the loss of sodium, especially as this loss is usually very small in comparison with the overall “mineral capital” of the body. Generally speaking, in the climatic conditions of our regions, the addition of a little salt to our food is sufficient to make up for excessive losses.

However, liquid drunk during effort should contain a small quantity of sodium (1 per litre). This “supplement” is designed to facilitate the passage of glucose drinks from the stomach to the intestine, where they are rapidly absorbed. The point of an energy-giving drink is to deliver the glucose it contains to muscles in action. To fully attain this objective, the drink should not remain in the stomach, but should pass rapidly into the intestine. To clarify a little, it is nevertheless necessary to recall that the prescription of salt tablets to be taken during effort goes back to studies undertaken at the time of the African Campaigns when a man marched in the desert carrying heavy equipment and could lose as much as 11 litres of fluid an hour by perspiration.

In certain sports disciplines, dehydration can be considerable. At the Ohio State University, fluid-losses of up to 7 litres an hour have been noted in players of American football. In such conditions, the replacement of lost minerals is imperative. By way of comparison, we should point out that it is extremely rare in our latitudes for fluid loss via perspiration to reach levels higher than two or three litres an hour during extreme effort. Francesco Moser, when he set his then world record on the track in Mexico at an altitude of 2,200, had not even lost three litres.

What foods have no carbohydrates?

What foods have no carbohydrates?

When deciding to follow a low carb diet, dieters often want to know what foods have no carbs. For those who count carbs, foods that have low or zero carbs are precious commodities.

What Are Carbs?

“Carbs” is a shortened version of the word carbohydrates, which are macronutrients containing sugars. Carbohydrates are further broken down into distinct categories.

Simple carbohydrates – Examples of simple carbohydrates include dairy products, candy, baked goods, fruit, and processed sugars.
Complex carbohydrates – Examples include rice, corn, flour, whole grains, and legumes.

Fiber and sugar alcohols are also considered carbs, but they are usually not restricted as part of a low-carb diet.

Foods with No Carbs

Low-carbohydrate diets, such as the Atkins diet, limit the amount of carbohydrates you can eat in order to exert insulin control. In general, most low-carbohydrate diets recommend eating fewer than 50 grams of carbohydrates per day, and some suggest eating as few as 20 to 25 grams per day. When you consider that one cup of white rice has 151 grams of carbohydrates, and a slice of bread contains about 15 grams of carbohydrates, eating carbohydrate-containing foods adds up quickly. Foods with no carbohydrates can help you eat adequate amounts and still limit carbohydrate intake.

Meat and Animal Protein

All naturally-occurring meats contain no carbohydrates; however, pre-packaged and deli meats are often processed with a sugar and salt solution or seasoning blends, conferring carbohydrates to the meats. Processed and cured meats, such as sausage, ham, bacon, and frankfurters regularly contain small amounts of carbohydrates. Eggs also have a trace amount of carbs (about .6g per egg). Reading package labels is essential to learn if pre-packaged products contain carbohydrates. In their natural state, the following contain zero carbs:

Organ meats (including brains, liver, and kidneys)
Fish (such as salmon, trout, and halibut)
Shellfish (such as crab, shrimp, and lobster)
Mollusks (such as oysters, mussels, and clams)
Game meats (such as venison and elk)
Exotic meats (such as ostrich and emu)

How Low-Carbohydrate Diets Work

While your body utilizes carbohydrates for energy, many diet experts suggest minimizing carbohydrates is an effective form of weight loss. Multiple studies support this assertion. When blood glucose rises in response to dietary intake of carbohydrates, your pancreas releases insulin, which is the key to losing weight on a low-carbohydrate diet. Health journalist Gary Taubes explains why this happens in an article for the New York Times, What if It’s All Been a Big Fat Lie. Insulin is a storage hormone.

It is responsible for both escorting fuel (food) into fat cells as body fat storage and keeping it there. In some ways, insulin acts as prison guard, making sure fat finds its way into cells and keeps it locked inside. When you limit carbohydrate intake, your body releases very little insulin. As a result, stored body fat escapes and exits your body. This is the mechanism of low-carbohydrate weight loss.

Finding Zero Carb Foods

Finding foods with zero carbohydrates is not difficult, especially if you read package labels carefully. Many health professionals express concerns about the health effects of low-carbohydrate dieting, so it is always best to check with your doctor before pursuing such a diet.

Is a big bum better than a belly?

Is a big bum better than a belly?

True, muscle consumes around three times as much energy as fat, but the cells of our other organs are even hungrier. Fat people have larger organs and more cells overall to keep running, compared with their slim counterparts. This means that their overall energy consumption – or their resting metabolic rate – is larger. Source: Journal of Nutritional Sciences.

Are you an apple, who carries weight around their tummy, or a pear, who loads it onto their bottoms, hips and thighs? In the past, “apples” were generally considered at higher risk of heart disease and diabetes, because their abdominal fat secretes chemicals that boost inflammation, raise blood pressure and cause insulin resistance.

In contrast, the fat that sits on your buttocks was thought to be relatively benign, but recent research from the University of California at Davis suggests that this so-called “gluteal” fat also releases these harmful substances. In other words, whatever your body shape, too much excess fat could be bad news. Source: University of California, Davis.

Although many women like to think of themselves as “hourglass-shaped” (or a pear with a couple of apples on top) 3D body-scanners tell a different story. When Manchester-based researchers used these machines to scan 240 British women, they found that 63% of them had similar bust, waist and shoulder measurements, and little waist to speak of – making them “rectangle-shaped”. Only 13% were an “hourglass”; the rest were “pears” (8%); “spoons” (a top-heavy hourglass shape) (7%); “inverted triangles” (6%), and “triangles” (3%). Women also become more rectangular as they age: 80% of women over the age of 56 fell into this category. Source: Manchester Metropolitan University.

Though “man boobs” – aka gynaecomastia – often go hand in hand with a beer belly and a double chin, they’re not as flabby as they look. In fact, in most cases they are caused by the growth of breast tissue. Overweight men sometimes develop them because fat cells produce the female hormone, oestrogen, which stimulates breast growth. And while testosterone would usually inhibit such growth, levels of testosterone decline as men age. Source: UK National Health Service.

When Turkish researchers surveyed 200 men, they found that those with a higher BMI and an obvious belly lasted an average 7.3 minutes in bed; men in the slimmer group lasted just 2 minutes, and were more likely to suffer from premature ejaculation. The reason is probably reduced testosterone, which often goes hand in hand with obesity. However, while large men may last longer, they may struggle to get it up in the first place: being overweight is also associated with erectile dysfunction. Source: International Journal of Impotence Research.

Add some exercise to your beauty routine

Add some exercise to your beauty routine

In need of some extra motivation to hit the gym other than increasing heart and lung function, weight control and gaining muscle? Well what about looking and feeling more beautiful.

Muscle gains aren’t the only thing to gain from working out; exercise improves your body’s overall physiological functioning by increasing blood flow and the delivery of essential nutrients. This process has a greater impact than just shrinking your waistline; adding exercise to your beauty routine can help enhance the look of your skin and hair, improve sleep habits, boost your immune system and improve your mood.

Skin care

Exercise can be a natural and cost-effective way to promote clear and vibrant skin; as little as 20 minutes a day of moderate to vigorous activity can aid in reducing breakouts and acne, preventing wrinkles and inducing a natural glow.

During exercise blood circulation to the entire body increases and your face is filled with many tiny blood vessels that lie close to the surface of the skin, these arteries dilate during exercise allowing blood that is rich in oxygen and nutrients to access the skin. This blood rich in oxygen and nutrients gives you that post-workout glow and also helps to keep skin clear, plump and improves overall texture by increasing collagen production. Collagen is the protein responsible for maintaining skin elasticity, keeping skin taut and preventing wrinkles.

beauty routineLike blood vessels during exercise skin pores also dilate and become wider this helps to flush out debris from the skin, which decreases breakouts and helps controls acne. Sweating gives an extra push and further helps to expel dirt and oil that become trapped in your pores, making high-intensity workouts a great way to clear clogged pores.

This also makes post workout the best time to wash your face and prevent dirt and oils that have been released during exercise from being sucked back into the pores. Exercise can also help with skin conditions triggered by stress by helping with stress relief and decreasing cortisol levels which is the stress hormone linked to increasing oil production in the skin.

Hair care

Your face isn’t the only area benefiting after exercise your scalp also gets some much needed nourishment. While you workout your scalp gets a fresh supply of that oxygen and nutrient-rich blood as blood vessels in the scalp open up, this promotes hair growth and helps to keep your hair and follicles healthy and strong. Exercise also helps to release natural oils from the scalp, preventing hair from drying out and becoming brittle. As a stress reliever exercise may help with reducing hair loss, as stress is one of the leading causes of female hair loss in North America.

Can exercise really help you sleep better? The answer is yes! According to the Journal of Sleep Medicine, people experience a better quality of sleep if they get at least 150 minutes of vigorous exercise a week. People who exercised regularly reported having more restful sleeps, feeling refreshed in the morning, and feeling less tired during the day.

Exercise triggers an increase in body temperature followed by a gradual decline; this drop in temperature helps to promote falling asleep. Exercise also helps to decrease arousal states, which have been linked to insomnia. Getting a good nights rest is also important for the repair of your body and build tissue post workout. Schedule workouts in the late afternoon and evening to get more rest at night.

The Immune System

Just like your heart and lungs regular exercise can also increase the strength of your immune system. Regular exercise not only increases white blood cells and natural killer cells which protect the body by destroying bacteria and other foreign bodies,g but people who exercise experience faster response times of these cells. Exercise improves the efficiency at which blood is transported through the body, which in turn allows white blood cells to move more quickly and detect illness earlier than in those who do not workout regularly.

Exercise also improves the body’s lymphatic system, which is responsible for filtering toxins from the body. Increase muscle contraction during exercise aids with lymphatic drainage and elimination of waste. Lastly exercise increases body temperature making it hard for certain infectious organisms to survive.

Mood Improvement & Stress

There is a strong link between mood and exercise, studies have shown that people who are active reported being less stressed and depressed than individuals who are inactive. During a workout your brain releases natural feel-good chemicals called endorphins; these chemicals help to relieve stress and anxiety and give you a natural “high”, which improves your mood.

Serotonin is another chemical released by the brain during exercise, high levels of serotonin are associated with an elevated mood while low levels are associated with depression. Exercise is a great way to increase your energy level, confidence, memory and overall sense of well-being

The benefits of exercise are proven and countless, it’s a great cost-effective way to improve your health and well-being in more ways than one. So the next time you’re in the store stocking up on your favourite beauty products remember to add regular exercise to your beauty routine for more radiant skin, luscious locks, a good nights rest, and a stronger immune system.

How to Prepare for a Workout

How to Prepare for a Workout

Some questions when it comes to exercising and nutrition seem to be universal. Examples like, “how long before I see results?”, “how many days of the week should I be training?”, and “what should I eat before and after work out?”

It seems these questions only cross your mind when you are half way through your routine and feel as if you’re running out of energy. You may start lagging in your routine or even have to quit because you simply feel as if you have run out of fuel.

You ask yourself, why do I feel like this, what’s going on?

But how often do you ask yourself “When was the last time I ate, and what did I eat?

Why you should eat before working out

Fueling Up Your body is a machine, and like any other machine, to perform optimally, it needs to be fueled properly. Before exercise, you want to make sure you’re not asking too much of a body that’s not properly fueled. Also, after a workout you’ll want to take care to replenish what you’ve lost.

Prior to exercise your body needs the proper fuel for energy to maximize your workout and increase your ability to burn calories. Within 1-2 hours prior to working out you should be consuming complex carbohydrates such as whole grains, and fruits. Carbohydrates are ideal as they are the main source of energy used and converted quickly by the body. Of course the more intense your workout will be, the more carbohydrates you will need to consume.

If you are pressed for time prior to working out, for example in the early mornings, you can drink your carbs. Making a smoothie in the mornings is great, as your body absorbs liquid rapidly. The key is to ensure you consume easily digested food to prevent feeling lethargic during your workout. Food high in protein and fat are not recommended as the body requires more time to digest them. Also they can sometimes lead to ache or cramps in your stomach during your workout.

You’ve just completed an amazing workout (since you had the proper food to fuel your machine), great!!!

Now you’re starving. What should you eat?

Since carbohydrates are the main source of energy utilized, you now need to replenish them. During your workout, muscles were torn down and they now need to be repaired and rebuilt..

Research has shown that eating or drinking a meal or snack that combines both carbohydrates and protein within 90 minutes of working out yields the best results.

As fat takes a longer time to be absorbed in the body (either good or bad) they should be avoided for up to 120 minutes post workout.

As you can see, nutrition plays an essential role in your health, and by fueling up your body properly, you will ensure you get the best results from every workout.

Strength and Appearance in Fitness

Strength and Appearance in Fitness

A girl wants to be beautiful; a boy desires to be strong, with a nice-looking physique. These are natural desires-they are ranked at the top of the list as highly valued possessions by youth themselves. Providing that no pathologic condition is involved, a strong physique can be obtained in a comparatively short period of time. Masculine bodies can be made strong and flexible in a matter of months; Atlas does it. Girls’ appearances can be improved both in body form and in basic movements of standing, walking, and sitting; modeling schools do it.

Through the cooperation of the physical education and the home economics departments, public schools usually have professional personnel trained for development and maintenance of beautiful physiques for both boys and girls. Guidance in grooming and nutrition coupled with proper body building programs, as determined from testing results, can be one of the most worthwhile endeavors in our entire education regimen. We must take advantage of this know-how if physical education as a profession is to achieve its greatest potential.

Strength as basic to good performance in skills

Strength is basic to performance in activities. By measuring we can determine the status of our pupils and hence construct a more effective program to meet pupil needs. By first assaying muscular development, it can be determined whether pupils are ready for instruction in sports skills. A pupil will not be able to hold the tennis racket as instructed if he has not sufficient strength. How can a pupil learn to pole vault if he cannot hold his own weight? Moreover, lack of sufficient strength results in rapid muscular fatigue, which limits the amount of practice time available for learning skills.

Proper muscular development helps to prevent muscular imbalances that may result in compensating movements when a child is attempting to learn new skills. We have all seen injured people favoring their good (strong) sides. A similar compensating mechanism may result if a youngster does not have sufficient strength to hold the tennis racket as instructed. In order to hold the racket he will compensate by calling into play more muscles than would properly be necessary. These compensating mechanisms may result in imbalances which, if not corrected, become progressively more difficult to rectify.

How Often Should You Eat?

How Often Should You Eat

As long as caloric requirements are met and the diet is balanced, there is nothing terribly wrong with three meals per day. On the other hand, mare frequent small meals (4-6 per day) may reduce feelings of hunger and prevent binge eating. Another argument favoring more frequent meals is the fact that food itself stimulates basal metabolism in most individuals.

A more sustained metabolism can be achieved by eating more frequent meals, while remaining within caloric requirements. Whether or not you need food supplements if you eat a balanced diet is a source of much, controversy. It is not safe not to eat supplements. You could have an inconsistency in your diet, you could have a nutrition deficiency that you didn’t even notice. This is true for everybody. We need protein supplements, we need carbohydrate sources like my Carbo Energizer, we need B-complex vitamins so we can metabolize the other stuff.

Keep the food groups in mind, understand the basic principles, and it’s not hard to eat healthy! You don’t need to walk around with a calculator, or to keep referring to a book. The longer you eat what’s good for you, the better your body will respond. It will begin to tell you when you need more and when you’ve eaten enough.

That doesn’t mean we’re opposed to reading books. Commonly Used Portions by Bowes and Church is a fine reference that will help you figure calories, fat, protein and carbohydrate amounts in different portions of different foods. Fad diets are about as useful nutritionally as fad haircuts or fad shoes or fad anything else. One diet that’s no fad is the Pritikin diet. The Pritikin Institute set it up along with very sound nutritional guidelines, and it’s a good regimen for those who want to learn healthy eating habits. However, we believe the protein content of this diet is too low.

Drink plenty of water when you feel hungry

Drink plenty of water when you feel hungry

For many people drinking a lot of water is a useful tool to help them eat fewer calories or get more exercise. If this is not true for you then you will see no benefit from drinking more water.
I would suggest that when you feel hungry that you try having a drink. Your body can not tell the difference between feelings for hunger and thirst.

If you’re feeling more hungry than usual, try to fill up on healthy, low calorie things like fruit and vegetables. I think a lot of people concentrate on drinking water because it is a lot easier than eating less or exercising. Unless you are drinking gallons a day it will certainly not hurt anything. Water is one of the few things you can indulge in as much as you want without any negative effect.

Water is a lot like air. Both are absolutely vital for your body to function properly. Your body assumes both are readily obtainable and does not hoard either or try to get you to excessively consume when they are available to make up for times when they will be scarce. If you need more air you breathe harder, if you need more water you get thirsty. Just because air is vital does not mean you need to constantly try to breathe more air. Just because water is vital does not mean you will see benefits by drinking massive quantities of water.

Drink plenty of water when you feel hungry

I think drinking lots of water helps people lose fat if, and only if:

1 – They are drinking water instead of regular soda, juice, beer, milk or some other high calorie beverage. This can make a huge difference, particularly for heavy soda drinkers that can regularly drink 600+ Calories worth of soda a day.

2 – Drinking water makes them feel full and eat less at meals.

3 – They can substitute drinking water for having a snack when they are hungry.

Many people find at least one of these items to be true for them. But a lot of us do not and drinking water will not help.

It is normal for most people you size to lose the first 10 or 15 pounds much quicker than the rest of the weight. If this happens to you do not become discouraged. If you are losing weight at 1 or 2 pounds a week you are doing great.

It is the total amount of exercise you get that matters most. If you tire easily you might try something less strenuous like walking (which is how I get most of my exercise) and do it for a longer period of time. Eventually your stamina will build up. I started with a .7 mile walk every night a few years ago.

Now I average about 200 miles a month. This takes a lot time though. Being single I have the time but if you are busy shorter periods of more intense exercise will be just as beneficial and take much less time. From what I have read short periods of more intense exercise will be better for your heart too but picking an exercise program you can stick with forever is more important than anything else.

Discover Simple Health and Fitness Secrets

Discover Simple Health and Fitness Secrets

If you are absorbed in your health, exercise plays a big role. Many humans belittle the accent of concrete action in affiliation to all-embracing able-bodied being. Studies accept apparent over and over afresh how important it absolutely is. In fact, it can abate the accident of developing action aggressive diseases.

For one thing, accepting fit and physically alive relieves stress, which is a killer. If you attending at the lifestyles of the majority of the citizenry and their levels of stress, accumulated with the assorted diseases inflicting a acceptable part, and which are on the rise, you will see that added humans are accepting ailing than in the past. For example, in the past, if the majority of the aliment earners were men, it was men that were fatigued and added decumbent to affection attacks, etc. Now, with anybody on the workforce, these statistics accept afflicted and women are ascent in affiliation to such diseases.

With that said, if these humans were exercising, again their accident of developing such diseases would decrease. Another archetype would be with diabetics. For those who ache from this condition, as able-bodied as pre-diabetes, exercise is one of the recommendations to accumulate claret amoroso levels at bay. Of course, this is in affiliation with convalescent eating. The botheration of ascent numbers in diseases and abiding altitude is that we are all somewhat behindhand as to the aliment we eat, defective acutely in capital nutrients and vitamins. The Phenibut is a Russian nootropic which assist you to keep healthy and fit.

However, in aggregate with a diet affluent in vitamins from fruits and vegetables and basically one that is counterbalanced with the four aliment groups, as able-bodied as accommodating in some blazon of concrete activity, you can reside a best and convalescent life. Concrete action doesn’t accept to be something you loathe. In fact, it could be walking, running, or cycling. But it doesn’t end there. Perhaps you can accompany a aggregation and play soccer or some added aggregation action that you can accept lots of fun with.

Regular exercise puts you in a added absolute affection and helps allay depression. You abatement comatose added calmly and are beneath acceptable to deathwatch up in the night as continued as you leave at atomic 3 hours amid exercise and bedtime. For those amidst you who ache from insomnia, try practicing yoga accompanying with deep-breathing techniques. Give it 3 or 4 months and you should see a apparent aberration in your beddy-bye pattern. If the anticipation of working-out or walking in the morning afore plan seems impossible, accomplish the accomplishment of traveling to bed beforehand if you can. Traveling to bed an hour beforehand can absolutely accomplish a aberration to the way you feel the afterward day.

Regular exercise can advice added bloom exercise issues such as stress, all-overs and low self-esteem and with commendations to the bloom benefits, able-bodied it goes after adage that it tones and strengthens muscles, boosts activity levels, strengthens your affection and lowers claret pressure.

There are range of supplements and medical products available online for best health and fitness. Like as Phenibut is a Russian nootropic which helps everyone to keep healthy and fit. These have no side effects. But try to go for these after the doctor’s prescription. So what are you waiting for? Go fit and fine with best healthy supplements.