Thursday, July 31, 2014

Healthy Muscles what to eat Build muscles

Build muscles with the proper diet and exercise. As you know muscle beats fat and keeps you healthy
and in better shape.You can lift weight and stay lean and it helps reverse the aging process of the
muscle. You can do lunges, squats, crunches and bench presses. If you can do this twice a week you
will help build muscles. You can use light weights with more repetitions so you don't build up bulk
muscle.You don't need to worry about having big biceps or triceps if you use light weight.  A pound of muscle at rest burns about six calories, while a pound of fat only burns about two. Plus after you
lift weights the post work out your body uses oxygen to refuel your tired muscles. Build muscles which is more compact then fat giving you a better look. Here is a list of the best foods for healthy muscles. Follow the health link.
Healthy Muscles

Saturday, July 26, 2014

nutrition proper nutrition for athletes

Nutrition recommendations for better physical performance that any healthy diet should provide adequate food and nutrients to meet the need of almost all athletes in training and competition.  The diet may help enhance performance for certain athletic events and subsequent specific recommendations. Relative to the use of various nutrients of dietary supplements to your in the exercise metabolism and supports nutrient. Recently noted that the main role of nutrition for the athlete to have consistent intensive training. Athletes involved in daily physical activity of a prolonged intense nature such as long distance running and swimming need to maintain adequate energy balance to sustain workout intensity. There are several major goals of the pre competition meal that may be achieved through proper diet and composition. You should allow for the stomach to be relatively empty at the start of competition this helps to prevent any gastronomical distress and help avoid sensations of hunger lightheadedness and to provide adequate fuel supplies primarily carbohydrates in the blood and muscles.

 Adequate fluid intake should be assured prior to any event particularly if the event will be the long duration or conducted under hot environmental conditions. For events in the morning eat meals similar to breakfast choose one bowl of oatmeal two pieces of toast and jelly. For more events in the late afternoon a snack again with a substantial breakfast and lunch for late compititions. Bangles with jelly which are easily digestible. Liquid meals have some advantages over solid meals pre-
competition nutrition with little meals that are well balanced and nutritional value of a high carbohydrate content.

Friday, July 25, 2014

nutrition diets

The mistake some people make is that they start eating unhealthy foods such as chicken nuggets, French fries and fish sticks. You need to eat smart and consume baked chicken, potatoes or fish. You will need carbohydrates that can be found in fruits, vegetables and whole grains. Make sure you eat five to six meals per day instead of the eating three large ones. You can try protein foods and supplements drinks which you can drink just about anytime of the day.
 Each meal should consist of protein and two to three servings of vegetables preferably the green kind that has a lot of vitamins and helps with your digestion. You need to drink plenty of water to replenish what you lost during a workout. you can also drink milk and fruit juices are also good. You should not drink soft drinks or pop this will only add calories and has no nutritional value. Staying hydrated will help you flush out your muscles and keep you from getting dehydrated.
 To work on gaining weight you should start resistance training. This forces the muscles in your body to work harder which increases your muscle size. you can try aerobics, cycling, running and weight lifting if you have the equipment at home or if you have a gym to work on in. To have a decent weight gain you need to work out about one hour a day. For you body and muscles to recover you need to select different parts of the body to work. This way you will start gaining weight as your muscles grow. It may take some time to gain your ideal weight if you are underweight you will need to be patient.

Wednesday, July 23, 2014

Muscle performance

 The term anaerobis and aerobic power are used to describe the two aspects of power. Muscle power can be increased by increasing the amount of time the muscle has to work. Muscle endurance refers to the ability of the muscle to perform low intense repetitive activities over a prolonged period of time. Strength and endurance are elements of muscle performance. You need to design a work out that work both to maintain good performance in sports or physical activities. Endurance exercises will have your muscles contract and lift a light load for many repetitions or maintain contractions for an extended time. Your muscles need an adequate source of energy to work at peak performance and resist fatigue. This is where you need a proper diet to supply your blood with oxygen and nutrients to supply your muscles and remove waist products. Your training program must allow enough time for your muscles to recover. It takes your muscles about four to five minutes to start to recover to normal after heavy work outs. Your energy needs to be replenished and the lactic acid removed. It has been shown that light exercise will help with the recovery period. The more out of shape you are the longer it take to recover. Muscle performance changes through out your life span.The intensity of your work outs is the amount of weight imposed on your muscles. You need to be consistent with your muscle performance. Your muscles must be loaded to an extent greater then loads that usually are incurred. you need to lift heavier weights after your muscles power has improved. The intensity of exercise and the degree to which the muscle is worked is dependent on the volume and the rest periods after your workouts. Rest is very important to your training program.
Muscle performance

Saturday, July 19, 2014

Muscle pain what causes muscle cramps

Over working muscles especially muscles that are not custom too working much in the first place can get sore and will cramp up. This causes the muscle fibers to actually break causing your muscle pain. If you had been exercising regularly all along slowly and gradually increasing in the duration and intensity of the workouts chances are you would not feel the muscle pain. In addition what occurs is that the muscles tear during intense exercise. You need to warm up first.
 The muscles will contract and you will have the feeling of stiffness and soreness. Muscle cramps can be caused by anything to extreme which causes the muscles to contract and relax. Muscle cramps can come up while you're exercising. Stop don't try to run through doing so increases your chances of seriously injuring the muscle.
 When you get a cramp try to message the cramped muscle with one hand while you gently squeeze towards the center of the muscle try to feel how its contracted and stretch it in the opposite direction.  Once the cramp passes don't start exercising right away.  Walk for a few minutes to get the blood flowing back into the muscle then gradually return to the original activity and pace.  Muscle cramps can sometimes be caused by a lack of potassium  try eating a banana. Bananas are rich in potassium see if this helps to keep the cramps away.
 If you know you have overworked your muscles try and take a cold shower this will help to help prevent swelling and soreness. You can try cold packs for twenty minutes at a time every hour. Cold helps prevent muscle soreness by constricting the blood vessels which will reduce blood flow and thus inflammation in the area.

Friday, July 18, 2014

Vitamins and mineral supplements

liquid life mineral vitamin and electrolytes are needed to keep us healthy. Most of the mineral vitamin supplements are made from chemicals rather than natural substances.  There is a steady growth in the demand for natural mineral vitamin supplements. This is due to the amount of discussion that chemical mineral vitamins can be more harmful than beneficial in the long term. Chemical mineral vitamin supplements are not as easily absorbed as normal food that we eat.
Mineral vitamin companies are striving to make products that are easily processed by the body and therefore more beneficial.
Vitamins mineral supplements Mineral vitamins have been developed that with other elements the vitamins and minerals to enable them to be more easily absorbed into your body. Iron is commonly combined to form iron gluconate which enables the mineral vitamin supplement to be more absorbable and beneficial to you.
The amount of a nutrient in a mineral vitamin supplement should be more than it would be in a more natural form for your body to be able to absorb the amount that is required.
It is therefore highly important that you do not simply take large amounts of all of the mineral vitamin supplements that are advertised in the market place and should seek advice from your doctor.

Wednesday, July 16, 2014

Low carb diet

Many people eat more foods high in protein instead, and that's a mistake. A normal diet contains
enough protein to support the added muscle growth and development of a young person. Going out for different activities can easily increase the daily calorie needs of a person by 2,000 or more. A
teenage boy out for a sport like football or basketball may consume 5,000 or more calories daily. You
usually burn more calories in a practice session than in actual competition because more total work is
usually done during practice. However, the rate at which calories are burned for short periods of time
may be greater from short bursts of intense activity during competition. Activity levels vary among
sports as well as with the position played in a sport. If an athlete who is in shape loses body weight
during a competitive season, it's a good indication that he or she isn't eating enough energy
providing food. Young athletes should be weighed once a week throughout the season to guard against unhealthy weight loss caused by inadequate food intake.
Young people have a lot of growing to do. New muscle tissue must be made. Bones need to grow rapidly. And with all of the physical activity, some tissues need to be repaired. All of this metabolic
activity requires an abundance of nutrients and energy carried to body tissues and waste products
carried away. Water allows all of this to happen. Water is vital for your body's growth, repair, and
physical activity. No matter what your age you need to hydrate and drink plenty of fluids.

Tuesday, July 15, 2014

How to reduce your love handles

Love handles, many people have them, but despite the name, they are not lovely.
 Love handles are not easy to get rid of, but not impossible.  You have to work hard and stay motivated.  Do not use the ab belts that say they will reduce love handles.  It is a gimmick and does not work. At the start you most likely need a change in lifestyle.  This is both the easiest and most difficult thing to do.  Some lifestyle changes include diet, exercise, alcohol consumption, smoking, and sleep habits. You will need to change your diet.  Eat more fruits and vegetables each day: at least six servings to start.  Cut out sugars and sweets this is important.
Love handles Sugars and sodium  are so bad for your health and your teeth.  Stay away from it as much as possible.  If you drink soda, replace it was water or diet drinks.  Be cautious with diet sodas as well.  The artificial sweetener in them can actually trick your body and hinder weight loss. By controlling your portions you will be able to cut down the extra food consumption easily. You should drink plenty of water; you need to stay hydrated, especially with increased activity levels.
Exercise is a big part in losing love handles.  Don't think you need to do only core workouts.  Full body resistance training and cardiovascular exercise will change your appearance, mood, self-esteem, and percent body fat.  You should incorporate core exercises into your workout, however it should not be the only component.  Be sure to begin any workout program slowing and progress. 

Friday, July 11, 2014

Health and fitness stress management

Make sure to focus your breathing which will relieve tension and center your well being on what matters most. Now you can eat a light healthy meal or breakfast. You should include fruit and juices and the green tea. This will incorporate and maintain proper minerals, vitamins and nutrients in your bloodstream. Your energy level needs to be high for prolonged and intense mental work, whether for a hour or several hours of your daily participation at work or home.  Review your work Plan and personal Rules to keep them fresh in your mind. Keep them posted for easy reference while in the work day. It is vital that you are familiar with your daily plan and rules intimately. You can't follow a rule you have forgotten. By having a plan this will reduce your stress through out the day. Then take a deep breath and enjoy becoming one with the day and energy flow.
Remember patience is a key ingredient to both seeing things as they are and waiting until the your plan comes to you don't let stress take over. Stress management of the work day may present themselves to either clarify and strengthen your confidence, or stress you out of the dream that caused you to see something that wasn't really there. Stay focused this will help reduce stress. With a good health and fitness routine to energize your system in the morning you will fly through the day. Stress management to start the day will help you live longer and healthier.

Wednesday, July 9, 2014

Health benefits of exercise and fitness

 The two primary factors that effect health are genetics and lifestyle. A risk factor is a health behavior that has been associated with a particular disease. Nutrition, fitness and sports will help reduce the risk factor. Proper nutrition is important component in the total training program of the athletic. You are health status is predetermined lifestyle behaviors and physical activity.
 The most important components related to personal health include cardiovascular fitness, body composition, muscular strength and flexibility. Physical activity is any movement caused by muscular contraction that results is the use of energy. Exercise  today is becoming very important in treating chronic disease. These benefits are used by all human beings female and male to obtain better health.
Your physical activity  Your physical activity has a direct effect on your health. Most physical activity recommendations for health incorporate increase levels of both unstructured and structured work outs. Moderate exercise such as walking for thirty minutes can have significant health benefits. During the week try and do some walking,gardening,climbing or any activity that will increase your heart rate. It is important that properly planned exercise program should be safe and it will increase your health benefits.

Monday, July 7, 2014

Ginger Root Osteoarthritis

Ginger Root is a capsule with a guaranteed natural potency of one and a half percent essential oil, mainly gingerol and shogaol. Ginger has been traditionally used to treat stomach and gastrointestinal discomfort, indigestion, abdominal cramping, menstrual pain, seasickness, food poisoning, and other health problems. Ginger also improves circulation and relaxes the muscles around blood vessels, aiding in the blood flow throughout the body.

 It can help lower LDL cholesterol and lower the risk of heart disease. The beneficial part of ginger exists in the root of the plant also  known as rhizomes. Other types of ginger include juice, candy, root, powder. In China and India, ginger was used to cook with.
Ginger extract has long been used in traditional medical practices to reduce inflammation. And there is some evidence that ginger may help reduce pain from osteoarthritis. In a study of 261 people with Osteoarthritis of the knee, those who took a ginger extract twice daily had less pain and needed fewer pain killing medications than those who received placebo. And yet another study found that ginger was no better than ibuprofen (Motrin, Advil) or placebo in reducing symptoms of Osteoarthritis. It may take several weeks to see any effect. A few preliminary studies suggest that ginger may lower cholesterol and help prevent blood from clotting. That can be helpful in treating heart disease, where blood vessels can become blocked and lead to heart attack or stroke. But more studies are needed to know whether ginger is safe or effective for heart disease. Laboratory studies have  found that some substances in ginger may kill cancer cells in test tubes. More research is needed to know if ginger would have the same results in humans.
Ginger Root Osteoarthritis

Fish Oil essential fatty acids

It is in your best interests to keep your heart fit and healthy and one way of doing that is eating food that contains fish oil.In Athens, Greece, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6,they are commonly used to measure if you have blood vessel inflammation. These results remained even when the different risks associated with high fish diet were taken into account. You will see benefits of Fish Oil for fitness and health if done properly. You should be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened individuals. There are facts about Fish Oil essential fatty acids will always be part of our daily diet.  Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.Although there are only slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. You should make sure you are aware of your diet and taking fish oil. It is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.
Omega-6 vs. Omega-3 Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.
Benefits fish oil

Thursday, July 3, 2014

Fat Burning Foods

Discover the best fat burning foods - this is a nutrition list of over 80 foods that can burn fat will help you lose weight naturally. This is by far the most comprehensive list you will find anywhere - and it is in a handy book size in alphabetical order, listing why each food will help you burn fat. You will find no fluff or long pages of explanations. This is a hard-hitting, straight to the point book on what foods are now known to be healthy fat burning foods and why. When you next go shopping - don't leave home without it!
Fat Burning Foods Help Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.  You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly. A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it   1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health. Learn about the numerous fat burning foods that can help slim your waistline. You can find a list of natural fat burning foods for fast weight loss without starving. Certain foods can speed up your metabolism, which controls the body's ability to burn fat.