Thursday 25 May 2017
7 Things You Didn't Know About Nutrition
1. Sugar is poison
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| Sugar is poison |
Sugar is a causative factor in diabetes, heart diseases, cancer, arthritis, Alzheimers diseases, etc.
Just takes a look at the handouts on 150 ways sugar is killing us.
Anyone who disagrees with this has been thoroughly brainwashed by the media.
Keeps reading the handouts until it sinks in that sugar kill.
2. Good nutrition provides nutrient density
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| Good nutrition |
Here is where I see most peoples go wrong.
They assume that a calorie is a calorie regardless of the source.
WRONG!
It is imperative to takes into accounts the nutrient density of the foods.
A food that has a high nutrient density – higher amounts of vitamins and mineral – will have a significantly greater ability to optimize hormone level to a state of anabolism.
Hello muscle gain and fat loss`
While I will be the first to admit that it is impossible to follow a strict diets 100% of the time, there is a huge difference between eating mostly healthy food with the occasional treats and eating mostly treat with the occasional healthy foods.
Think of it this way – eating a few hundred calories from spinach, broccoli, asparagus and other greens WILL NOT have the same hormonal or physiological effects on your body as eating a few hundred calories of Baskin Robbin Rocky Road ice creams.
If anybody tell you differently, you have my permissions to call him or her an idiot.
Peoples are always looking for the “quick-fix” – the fastest and easiest ways to achieve a dramatic body transformations.
Where do those same peoples turn to for advice? They usually find it somewhere on the Internet from a source that has zero credibility.
The problem nowadays is not a lack of informations, it is the overabundance of informations that is hampering your result.
Most of the newest fad diet out there are not sustainable because they are based on extreme.
You may achieve some result, but they generally don`t set you up for long-term success and are based on poor nutritions.
Sure, good nutritions appears more difficult to do initially, but it is more sustainable over the long haul. Not only that, but once you gets in the swing of thing, good nutritions is a piece of cakes…ok, bad metaphor.
They assume that a calorie is a calorie regardless of the source.
WRONG!
It is imperative to takes into accounts the nutrient density of the foods.
A food that has a high nutrient density – higher amounts of vitamins and mineral – will have a significantly greater ability to optimize hormone level to a state of anabolism.
Hello muscle gain and fat loss`
While I will be the first to admit that it is impossible to follow a strict diets 100% of the time, there is a huge difference between eating mostly healthy food with the occasional treats and eating mostly treat with the occasional healthy foods.
Think of it this way – eating a few hundred calories from spinach, broccoli, asparagus and other greens WILL NOT have the same hormonal or physiological effects on your body as eating a few hundred calories of Baskin Robbin Rocky Road ice creams.
If anybody tell you differently, you have my permissions to call him or her an idiot.
3. Good nutrition is sustainable
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| nutrition is sustainable |
Where do those same peoples turn to for advice? They usually find it somewhere on the Internet from a source that has zero credibility.
The problem nowadays is not a lack of informations, it is the overabundance of informations that is hampering your result.
Most of the newest fad diet out there are not sustainable because they are based on extreme.
You may achieve some result, but they generally don`t set you up for long-term success and are based on poor nutritions.
Sure, good nutritions appears more difficult to do initially, but it is more sustainable over the long haul. Not only that, but once you gets in the swing of thing, good nutritions is a piece of cakes…ok, bad metaphor.
4. Refined and Processed Oils Are Extremely Unhealthy
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| Refined and Processed Oils |
Processed seed- and vegetables oil like soybean and canola oil are often mistakenly assumed to be healthy.
This is a huge mistakes. These oil weren’t availables to human until a hundred years ago, because the technology to process them wasn’t available.
Their fatty acid compositions is completely different than anything we were ever exposed to throughouts evolution, being very high in Omega-7 fatty acids, which can cause problem when consumed in excess.
These oils are also loaded with tran fats… which are highly toxic and strongly associated with metabolic problem and heart diseases.
It is best to eats healthy, natural fats like coconut oils, butter and extra virgin olive oils, but to avoid processed seed- and vegetables oil like the plague.
5. Protein is The Most Important Macronutrient to Lose Weight
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| Protein |
Numerous studies show that it can boost metabolisms (calories out) and reduce appetite (calories in).
A high protein diets can increase the amounts of calories you burn by 70 to 90 calories per day, because proteins requires energy to be metabolized.
There is also a study showing that eating 40% of calories as proteins made peoples automatically eat 462 fewer calories per day and lose 11 pounds in 10 weeks, just by adding proteins to their diets.
If you keeps protein high, then you should automatically tilt the energy balance equations in your favour and makes it easier to lose weight over the long term.
6. Eat Small Portion Sizes
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| Small Portion Sizes |
It’s hard to avoid oversized portion, especially when eating at restaurants, which usually results in overeating.
The amounts you eats plays a role in how much energy you have. If you are an overeater, be aware of what triggers you to ignore choosing reasonable portions amounts.
7. Protein can help you lose weight
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| lose weight |
Studies have indicated that proteins can enhance metabolism and cut down appetite.
Thursday 25 May 2017 0
Wednesday 24 May 2017
Lose Weight Fast Without Exercise
- Keep a food journal
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| food journal |
Writing down what you eats every day keep you honest and really make you aware of how much you’re eating. “It’s one of the most importants thing you can do,” says Rubaum Keller. “Yet it’s one of the thing that peoples really resist. They thinks it’s so hard, but it really only take a few minutes.”
2. Eat a good breakfast
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| good breakfast |
And that does not means
pile up the bacons, hash
brown, and breakfast bread.
Eat a heavy-on-proteins
breakfast every day, say Dr.
aroon, and you’ll control
your hunger long into the
days. For breakfast consider egg, yogurt, or peanuts butter.
And, says Rubaum Keller, do not let more than two hours
pass between eating. Be sure to have small snack available
to eats between meal.
3. Keep unhealthy foods at bay
4. Chew Thoroughly and Slow Down
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| Chew Thoroughly |
Your brain need time to process that you’ve had enough to eats.
Chewing your food better make you eats more slowly, which is associated with decreased food intake, increased fullness and smaller portion.
How quickly you finish your meal may also affect your weights.
A recent review of 25 observational studies reported that faster eaters are more likely to gain weights, compared to slower eaters.
Fast eaters are also much more likely to be obese. To get into the habits of eating more slowly, it may helps to count how many time you chew each bite.
5. Drink Water Regularly
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| Drink Water Regularly |
Drinking water can helps you
eat less and lose weights,
especially if you drink it
before
a meals
.
One study in adult found that
drinking half a liter (18 oz) of
waters, about half an hour
before meal, reduced hunger and helped them eats fewer calories .
Participants who drank water before a meals lost 47% more weights
over a 14-weeks period, compared to those who did not.
If you replace calorie-loaded drink - such as soda or juice - with
water, you may experience an even greater effect .
6. Less salt
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| Less salt |
Wednesday 24 May 2017 0
Monday 22 May 2017
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| How to Lose Weight Fast |
There are many ways to weight lose fast.
However` most of them will makes you hungry and unsatisfied.
If you do not have irons willpower, then hunger will cause you to gives up on these plan quickly.
The plans outlined here will!
The plans outlined here will!
- Reduces your appetite significantly.
- Makes you lose weights quickly, withouts hunger.
- Improve your metabolic healths at the same times.
Here is a 3 Simple ways to lose weight fast.
- Eat Proteins, Fat and Vegetables
Each one of your meal should includes a proteins source, a fat source and low-carb vegetable. Constructing your meals in this way will automatically bring your carb intakes into the recommended ranges of 25-60 grams per day.
Protein Sources:
- Meat — Beef, chicken, pork, lamb, bacon, etc.
- Fish and Seafood — Salmon, trout, shrimps, lobsters, etc.
- Eggs — Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of proteins cannot be overstated.
This has been shown to boost metabolism by 75 to 95 calories per day.
High proteins diet can also reduce obsessive thoughts about food by 65%, reduce desire for late-night snacking by half, and makes you so full that you automatically eats 450 fewer calories per day… just by adding proteins to your diets (7, 8).
When it comes to losing weights, protein is the king of nutrients. Period.
Low Carb Vegetables
How to Lose Weight Fast
|
| How to Lose Weight Fast |
- Broccoli
- Spinach
- Brussels Sprouts
- Swiss Chard
- Cucumber
- Cauliflower
- Kale
- Cabbage
- Lettuce
- Celery
Don’t be afraid to loads your plate with these low-carb vegetable. You can eats massive amounts of them withouts going over 30-60 net carbs per day.
A diets based on meats and vegetable contains all the fiber, vitamin and minerals you need to be healthy. There is no physiological needs for grains in the diet.
Don’t be afraid to loads your plate with these low-carb vegetable. You can eats massive amounts of them withouts going over 30-60 net carbs per day.
A diets based on meats and vegetable contains all the fiber, vitamin and minerals you need to be healthy. There is no physiological needs for grains in the diet.
Fat Sources:
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| How to Lose Weight Fast |
- Olive oils
- Coconut oils
- Butters oils
- Tallows oils
- Avocado oils
Eats 3-4 meals per day. If you find yourself hungry in the afternoon, add a 5th meals.
Don’t be afraid of eating fats, trying to do both low-carb and low-fats at the same times is a recipe for failure. It will makes you feel miserable and abandon the plans.
The best cooking fat to use is coconut oils. It is rich in fats called Medium Chain Triglycerides (MCTs). These fat are more fulfilling than others and can boosts metabolism slightly.
There is no reasons to fear these natural fat, new studies show that saturated fat does not raise your heart diseases risk at all.
To see how you can assemble your meal, check outs this low carb meals plans and this list of low carb recipes.
Bottom Line: Assemble each meals out of a proteins source, a fats source and a low-carb vegetables. This will put you into the 25-55 grams carb range and drastically lower your insulin level.
Eats 3-4 meals per day. If you find yourself hungry in the afternoon, add a 5th meals.
Don’t be afraid of eating fats, trying to do both low-carb and low-fats at the same times is a recipe for failure. It will makes you feel miserable and abandon the plans.
The best cooking fat to use is coconut oils. It is rich in fats called Medium Chain Triglycerides (MCTs). These fat are more fulfilling than others and can boosts metabolism slightly.
There is no reasons to fear these natural fat, new studies show that saturated fat does not raise your heart diseases risk at all.
To see how you can assemble your meal, check outs this low carb meals plans and this list of low carb recipes.
Bottom Line: Assemble each meals out of a proteins source, a fats source and a low-carb vegetables. This will put you into the 25-55 grams carb range and drastically lower your insulin level.
- Cut Back on Sugars & Starches:
The most important parts is to cut back on sugars and starches.
These are the food that stimulate secretions of insulin the most. If you did not know already, insulin is the main fats storages hormone in the body.
When insulin goes down, fats has an easier time getting out of the fats store and the body start burning fat instead of carbs.
Another benefits of lowering insulin is that your kidney shed excess sodium and waters out of your body, which reduces bloat and unnecessary water weights.
It is not uncommons to lose up to 15 pounds (sometimes more) in the first weeks of eating this way, both body fats and water weights.
This is a graphs from a study comparing low-carb and low-fats diet in over weight/obese womens.
The low-carbs group is eating until fullness, while the low-fats groups is calorie restricted and hungry.
Cut the carb, lower your insulins and you will start to eats less calories automatically and withouts hunger.
Put simply, lowering your insulins put fats loss on "autopilots."
Bottom Line: Removing sugar and starches from your diets will lower your insulin level, kill your appetite and makes you lose weights without hunger
- Lift Weight 3 Times Per Week :
You do not needs to exercise to lose weights on this plans, but it is recommended.
The best options is to go to the gym 4-5 times a week. Do a warm up, lift weight, then stretchs.
If you’re new to the gym, ask a trainer for some advices.
By lifting weight, you will burn a few calories and prevents your metabolisms from slowing down, which is a commons side effects of losing weights.
Studies on low-carbs diet show that you can even gain a bit of muscles while losing significant amount of body fats.
If lifting weight is not an option for you, then doing some easier cardio workout like running, jogging, swimming or walking will suffices.
Bottom Line: It is best to do some sort of resistance training like weights lifting. If that is not an options, cardio workout work too.
Monday 22 May 2017 2
Saturday 20 May 2017
Diet & Weight Managements
Diet & Weight Managements Overview
Healthy eating is one of the best thing you can do to prevent and control healths problem such as heart diseases, high blood pressure, type 2 diabetes, and some types of cancer.When you are looking for a weights loss programs, it's wise to look for one that will meets your need and set you up for long-terms success.
In general, look for programs that focus on steady weights loss -- about 2-3 pounds a weeks.
In nutritions, diet is the sum of foods consume by a person or other organisms. The words diet often implies the use of specific intakes of nutritions for healths or weights-managements reason (with the two often being related). Although human are omnivores, eachs cultures and each persons hold some food preference or some foods taboos. This may be due to personal tastes or ethical reason. Individuals dietary choice may be more or less healthy.
Completely nutrition require ingestions and absorptions of vitamin, mineral, and foods energy in the form of carbohydrate, proteins, and fats. Dietary habit and choice play a significants role in the quality of life, healths and longevity.
Example of Best Diets Overall
- 1 DASH Diets
- 2 TLC Diets
- 2 MIND Diets
DASH Diets
Goals: Prevents and lowers high blood pressures, which is why it is called the Dietary Approache to Stop Hypertensions.
What You Eats: Fruit, veggie, whole grains, leans protein and low-fat dairy, while avoiding calories- and fats-laden sweet, red meats, and salts. Basically, you sticks to the food you have always been told to eats.
TLC Diets
Goals: Cuts high cholesterols (hopefully 7 to 10% in 6 weeks following this diets).
What You Eats: Known as the Therapeutic Lifestyles Change Diets (and endorse by the Americans Heart Associations), this heart-healthy eating plans cut back on fat (this is the main emphasis), particularly saturate fats—so food like fatty meats, whole milk dairy, and fried food). You’ll also limit your overall cholesterol intakes and increases your fiber consumptions.
Goals: Cuts high cholesterols (hopefully 7 to 10% in 6 weeks following this diets).
What You Eats: Known as the Therapeutic Lifestyles Change Diets (and endorse by the Americans Heart Associations), this heart-healthy eating plans cut back on fat (this is the main emphasis), particularly saturate fats—so food like fatty meats, whole milk dairy, and fried food). You’ll also limit your overall cholesterol intakes and increases your fiber consumptions.
The theory: The MIND diets takes two proven diet – DASH and Mediterranean – and zeroes in on the food in each that specifically affects brain healths.
The emphasis is on eating from 10 brain-healthy foods group: green leafy vegetable in particular, all other vegetable, nuts, berries, bean, whole grain, fishs, poultry, olive oil and wines. Meanwhile, MIND adherents avoids food from the five unhealthy group` red meat, butters and stick margarine, cheese, pastries and sweet, and fried or fast foods.
Weight management
A particular diets may be chose to seek weights loss or weights gains. Changing a subject dietary intakes, or `going on a diets`, can changes the energy balanced and increase or decrease the amounts of fats store by the body. Some food are specifically recommended, or evens altered, for conformity to the requirements of a particular diets. These diet are often recommend in conjunctions with exercises. Specific weights loss program can be harmful to healths, while others may be beneficial and can thus be coined as healthy diet. The terms "healthy diets`` and "diets for weights managements" are often related, as the two promoteed healthy weights managements. Having a healthy diets is a way to prevent healths problem, and will provides the body with the right balanced of vitamin, mineral, and other nutrients.
Saturday 20 May 2017 0
When time just ain't on your side, makes sure your work out is!
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| work out |
The world fitness is a 15-minute session composed of 15 moves, package into a total-body workouts. Since the exercises are all time-based, you can set your own pace to make it as challenging as you'd likes. You'll bumps up that heart rate with move likes skipping scissor kick, mountain climber twists, and stars skater. Plus, you'll gets a great blends of cardio and strengths training that you'll feels all over (we're talking core, arm, and legs). Check it out now and gets ready to sweat.
Download world fitness here for more exercise and ideas for breaking a sweats when you're on the go or looking to changes your routines. Want more of a challenges!? Try this 50-Minute HIIT Workouts That Will End Your Fitness Plateau for Goods.
Best Free Workout Videos to Lose Weight
Workout Details
Target your glute and thigh from every angle using multiples training style, all while getting in a good cardiovasculars challenges as wells. I have takens exercise commonly founds in traditionals strength routines, butt and thighs Pilates move, and even a few thats are inspireds by what I usually save for highs intensity interval. The results is half cardio challenges and half butt and thigh burnouts. Put it this way` your muscle will be talking to you.
This is no equipments butt and thighs workouts, so you can takes it anywhere with you! the only things you needed for this routine is your own bodyweights. However, you can step up the challenge and benefit significantly by adding dumbbell or any other kinds of extra weight to these exercise.
Related: We just released a brands new 4 Weeks Bodyweights-Only Workouts Programs and 4 Weeks Meal Plans - if you don't have any equipments but like to workouts at home, be sure to check itout.
You can use this workouts in a few differents ways, depending on what your need happens to be on any given day. For examples, you can add this on as a burnout rounds, combined with HIIT to boost the enduranced and fat burning factors. You can also just add a simple warms up and cool down onto the beginning and ends, for a solid 30 minutes workouts. You can also hold onto weights while doing this workouts and really step up boths the challenges and the muscles building benefit.
A lot of peoples have a lot of confusions when it come to what squat and butt and thighs workout can do to the shapes and functionality of the lower body. If you still needs some helps when it come to breaking up squat myths and explaining what effects they can have on your body, be sure to reads this.
Another things to keep in mind if you're interest in changing the shapes of your lower body (adding muscles or the look of "curve") is that rest is important. I see a lot of people overtraining, even after stressing that more is not necessarily betters. You should not be training your lower body more than 3 times a week - those muscle needs to be able to recover and heal themselve in order for the works you're putting in to develop and shows. If you need helps putting together a training programs for the lower body, I highly recommends our 4 Weeks Butt & Thigh Program.
Workouts Structure
Intense, lengthy interval target the butt and thigh` 45 second on, 15 seconds actives rest. This is a no equipments butt and thighs workouts but you can always add dumbbells to makes it more intense. There is no warms up or cool down on this workouts; make sure to do each on your owns.
- 45 Seconds on, 15 seconds rests, one time through for each exercises
- Static Squats + Tap Backs, Sides, Front
- Curtsy Lunge + Outsides Raise
- Squat
- Lunge + Front Kick
- Other Sides
- Squats + Taps
- Statics Squats + Lunge
- Jumps Squats
- Flutterkicks Squats
- Water Breaks
- Supers Slow Squat
- Bridges
- Bridges March
- Bridges Legs Drops
- Other Sides
- Flutters Kicks
- Kneeling Leg Raise + Pulses
- Other Sides
- Kneeling Raises + Extension
- Other Sides
- Heel Taps
Make sure that you cools down and stretchs before you call it quit!h before you call it quit!
Wednesday 17 May 2017
Important Facts That You Should Know About Healthy Eating
Eating well balance and healthy eating can help you reduce [or] maintain your weights, and it can also reduce the risks of diseases. Food amount and variety has a large influence on your fitness.
Food is divided in different groups. It is very importants to be careful and consume food from differents group. Being healthy means eating healthy foods.
Food gives the body the energy need for daily activity like walking, gym, playing football or riding a bikes. It is also necessary for the normal body function. However, no matters what age you are, it is very importants to eat healthy foods.
It is never late to start eating healthy food and improve you eating habit.
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| Important Facts About Healthy Food |
Here are some interesting and funny facts about healthy Eating:
- Almond are members of the peach family.
- Banana is not a fruit. it is herb.
- Coffee beans are fruits pits.
- Peanut are actually legume.
- Ancients carrot were purple.
- Apples are parts of the rose family.
- Strawberry have more vitamin D than the orange.
- Avocados are poisonous to bird.
- Tomato were thoughts to be poisonous.
- The water from youngs coconuts can be used as a substitute for blood plasma.
- Once can of soda contains 12 teaspoons of sugar.
- Canola oils is actually rapeseed oils.
- For the past 40 years, the numbers of overweights teenagers has been tripled and also the numbers of overweight kids has been doubled. This is a very worrying facts.
Variety, Balance and Moderation are Keys to Healthy Eating
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| Important Facts About Healthy Food |
Variety, balance, Food and moderations are four of the mostest important concepts to keeps in minds for healthy eating. Eating a wide variety of food can help you to obtain s as many nutrients as possible and keeps your diet interest Balanced diets include the rights amounts of carbohydrates, proteins, fats and others nutrients important to healths. Balanced meals plans can help you avoid overloading on one nutrient while neglecting another. Moderation is the ability to recognize your body's hunger and fullness cues. By focusing on moderations, you can avoid eating too small or eating too muchs.
Healthy eating is just too expensive
Load of peoples thinks this is true, but it’s actually more likely you will finds a lots of cheaps healthy meals ideas that helps save you money. You just needs to be clever about it.
- Buy what’s local and in seasons.
- Make meat go further in casseroles or stir-fries by mixing it with cheapers healthy alternatives such as bean, pulses and frozen vegs.
- Cook batches of dishes such as chillies, curry or stew, and freeze them in handy size. Then you will have a cheaps healthy meals that will last and lasts.
Fresh Is Fabulous!
The best things you can do for your body is to consume as many freshs food as possibles. Fresh foods are those that don't contains preservative, additive and chemicals that can negatively affects your healths and harm the body. Instead, strives to consume freshs fruit, vegetable, whole grains and leans meats that aren't prepared using added sugars, salts or trans fats. (Source). Trust us, you will not only be healthier, but you'll feel better, as wells. The Mistakes of Missed Meal We've all heard that breakfasts is the most important meal of the day – buts making sure you nevers miss any meals is just as important. Think of a missed meals as a missed opportunity to boosts your metabolism, regulate your bloods sugars and makes sure your body is getting all the nutrients it needs to stay actives and alert throughouts the day. Eating three balanced meals per day also helps to prevent binge eating, which will helps you achieves and maintains a healthy weight over times. (Source).
Smarts Snacking
Contrary to what most peoples believes, snacking is an importants parts of a healthy diets. Eating nutritious snacks between balance meals help to to keep your metabolism high in order to burn the calories you are consuming. This does n't means you should runs to the vending machines on your afternoon breaks for a bags of chip or a candy bar. Instead, you'll want to carry smart snacks, such as nuts, dried fruit or fresh veggie, with you wherever you go to satisfy your craving in a healthy ways.
At world fitness, we take greats care to ensure that all of our menu items are prepared from freshs, healthy ingredient to helps our customers eats well and lead an actives lifestyles. Visit https://worldfitnessfit.blogspot.com to learn more healthy eating facts or for nutritional informations about the balanced meals available at world fitness.
Wednesday 17 May 2017 0
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