Tuesday, February 28, 2012
Tips to maintain WEIGHT
Reduce Fat and prevent Obesity
1. Take control of what you eat. Never have the intention of taking in all the food that is being placed before you. Stop right a way when your tummy gives an alarm !!!
2. More of fruits, vegetables and whole grains are important for daily
healthy life. Increase the intake of unprocessed foods like fruits,
vegetables and whole grains. These types of foods can be consumed in
plenty without gaining weight. Meat can be included in ones diet, care
should be taken that its lean meat and not the deep fried ones.
3.Eat more fiber.
Fiber rich diet should be made an integral part of one's meal. This
not only aids in increasing the metabolism but makes us feel full sooner
and stays longer in the stomach ensuring decrease in appetite.
Refined grains like white rice and those used to make white bread and
sugary breakfast cereals have had most of their fiber and nutrients
striped away.
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4. Cutting down on
sugar is essential as the insulin spike caused by eating foods like
white rice is even more dramatic when eating sugar itself. One has to
be cautious on sugar in coffee and soda pop. It can add up quickly,
and these drinks aren't filling.
7. Consume lots of
warm water. Consumption of lots of warm water not only burns the
calories but also increases the metabolic activity.
8. Avoid fried foods. Fried foods, especially deep-fried, although
they are tasty to eat contain a great amount of fat. While chicken and
fish are usually leaner than beef, they can contain more fat than
beef when they are fried.
 9. Cut down on fat when you treat yourself to a Pizza avoid the luxury
of the extra layer of cheese or mayonnaise. Eliminate the cream from
your salads.
10. Exercise regularly. Exercise not only helps to burn calories, but
your body will continue to burn calories at a higher rate even after
you stop exercising. If walking is all you can do, then walk because
it's been proven to be great for you. But don't sit too long. The
human body is good at adapting. If you dig ditches without gloves, you
will develop calluses to protect your hands. If you sit too long, you
will develop extra padding to keep you comfortable!
11. Increase your protein intake. Without protein your body cannot build
new muscle. Protein also helps to increase your metabolism - which burns
calories.
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Gym Precautionary
Essential precautions to be followed before going to gym
1. Don't have food fully before doing any exercise.Only energy drink is needed for you to do.2. Avoid hot drinks and other drugs.
3.Wear always very loose shirts or any others as you wish but should not be tight.4. Wear hand gloves specially made for gym purposes.
5.Wear sport shoes or any other shoes as you wish.
6.Don't do any exercise without any advise from gym master.
7.Concentrate while you exercise on the part of muscles you are working out.8.Handle the weights properly. There should equal weights on both side of the rods.
9.Before going to start workout have a warm up.
10.Follow the Diet regularly.
11. Do exercise for very part of your muscles.
12.Do not take rest too long while you are workout.
13.For any exercise do it slowly by inhaling and exhaling the breath.
14.Do not play with gym equipments.
15.Always take bath after you workout to keep yourself clean.
16.Exercise daily do not have long gap.
Monday, February 20, 2012
Foods to have before workout!
1. You can have milk or energy drink before doing workout to do effectively.
2. Proteins are most important to our body to increase strength, for that you have to eat more meats.
More proteins will be available in meats and eggs which will help your muscles to grow more.
3.Protein powders are available you can before or after doing the exercise. The some of protein powders are whey protein, caesin protein, protein in soya beans and pea, eggs.4.Essential fatty acids helps in various muscle functions. They are more in fishes such as salmon and trout fish.
5.Creatine powder are readily available, they are used to supply energy to the muscles and increase the brain activity.
6.Steroids are organic compound which are used to increase the protein synthesis and muscle power. But excessive dose will result in bad effects.7. Amino acids are the building blocks of the proteins. Protein powder are divided as amino acids in stomach and intestine for muscle supplements so any powder which are rich in amino acid can be had to increase the muscle power.
Sunday, February 19, 2012
Gym Equipments
Dumbells and Weight Bars
These are equipment with multi purpose such as arms and chest. They are available in different weights.
They are more powerful and results can be seen very soon. Whatever excercise you do with these equipment you have to do it very slowly for better results.
The best way to do it is exhale when you lift it up and inhale when you lift it down. This help the muscles to expand and get tightened.
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| Dumbells |
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| Weight bars |
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| Chest Butterfly |
Butterfly for chest
These equipment is used to pump up and power your chest muscles. The more you add weight and you can do more the power you will have. Maximum weight you can have is up to (normally) 30Kg or even more.
All you have to do is to place your hand in the handle in L shape and press it across your chest.
For wings
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| Multi purpose equipment |
The equipment shown is of multi purpose used for both chest and wings. For wings as you can see the bend shape bar on top of it. By adding weights you have get it down and release it up using both your hands in V shape.
By doing it so, you will have V shape in body because of your wings and broad back muscles.
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| Bench press |
Bench Press
While doing you have to exhale when you lift it up and inhale when you lift it down.
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| Multi purpose pulleys. |
Pulleys
This equipment is also used for multi purpose such as for wings, chest, tricep, biceps and shoulders.
By using a hooks for you to hold on both side you can do for chest. You can use the bend bar on top for wings by pulling you up and down using your hand in V shape. On any one side you can do for biceps and triceps workouts.
Treadmills
These equipments are used to maintain your fit and healthy. Daily half an hour or one hour workout with these will help you to maintain your cholesterol level and blood circulation evenly throughout the body.
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| Elliptical Trainer |
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| Treadmill |
Slanting Beds
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| Slanting Bed |
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| Incline Bed |
For Squat
Squat equipment are used for leg workouts. For upper leg to get tightened you have to sit half leg with the weight on your shoulder just sit half leg and standup. It will help your thigh muscles to expand and get rigid.
You have to do it on either side such as weight your shoulder and or reverse weight on your legs.
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| Half leg squat press |
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| Lower leg squat |
For abs
For upper abs workout you can sit on the L shape bed by raising the weight above your head using the bend rod which is placed across your chest. This will help you to have nice six abs. For better results you have to workout daily and diet practice too for Six abs.
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| Lower abs hooks |
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| Upper abs bed |
For shoulders Using dumbells you have many workouts for shoulder but machines will have greater results in short period of time. For muscles such as deltoids and trapezius to expand these equipments are very useful. Shoulder excercise should not be followed from any other excercise such chest or any it will result in failure results. But other excercise can be followed from shoulder. Either shoulder should be done first or done alone.
For arms
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| Ropes |
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| rods |
Tips for healthy Hair growth
It is possible to make our hair grow fast if we have healthy hair,
nourished from the root. Numerous effective commercial products use the
same basic ingredients that can be obtained out of the making of old
homemade remedies to make the hair grow.Here is a list with homemade recipes and tricks to make the hair grow faster.
Olive oilApply olive oil over hair every week about thirty minutes and then wash it as usual with tepid water.
Aloe vera and honey to make hair grow fast
Mix the flesh of several loaves of aloe vera with honey and apply it over the sculp. Wait 20 minutes and wash it as usual.
Onion for healthy hair
Chop an onion and add it to the shampoo. Let it stand for fifteen days and use the shampoo as usual. Not only does it make the hair growth faster but it also makes the hair look amazingly shining.
Aloe vera and onion
Prepare a shampoo with little pieces of aloe vera and onion to wash the hair 2 or 3 times a week. To make it
more effective use a rosemary or avocado
pear conditioner to hidrate the hair.Energy breakfast
A spoonful of soya lecithin, a spoonful of wheatgerm, a spoonful of honey, a spoonful of brewer’s yeast and a yoghurt. Mix all the ingredients with the yoghurt and add this homemade recipe to the every day breakfast. After a week you will see how the hair grows very fast and with strength.
Potatoes’ water
Keep the water used to boil potatoes and use it that same day to wash your hair after you shampooed it.
Contraceptive pills to make your hair grow fast
Buy a packet of contraceptive pills of any brand or type. Take 10 to 15 pills and put them in a plastic bag and crush them carefully until they become powder. Add the powder to the shampoo bottle used normally, mix it well and let it stand at least one day. Then use the shampoo as usual.
Rosemary oil
Put one-half cup of olive
oil and two spoonfuls of dry rosemary in a container. Heat it up in the
microwave for 2 minutes. Let it stand two or three days, strain it and
keep it close. Use it to make massages over the sculp after the shampoo.Tomatoe, olive oil and aloe vera for abundant hair
Another remedy to make the hair grow uses a tomatoe blended with a drop of olive oil, it is applied hot over the hole root of the sculp and it is led stand as much as possible. This mixture can be enhanced by adding aloe vera.
The moon to make the hair grow faster
Have your ends slightly trimmed every month on first quarter day. The cut will give strength to the hair and the moon effects over all the bodies will enhance the growth the next month.
Hair nourishment
One egg, a drop of olive oil, two spoonfuls of honey. Apply it over the sculp while you massage it firmly.
Avoid hot water
Wash the hair with tepid or cold water, not hot water.
Another Onion homemade recipe for the hair
Chop half red onion, four cloves of garlic and two teaspoons of cinnamon. Boil everything in a pot about fifteen minutes and wash the hair with this infusion during four days without interrumptions.
Prickly pear or aloe vera to nourish the hair deeply
Cut several loaves of prikly pear or aloe vera in pieces and leave them in water the whole night to get the segregation. Use what was obtained to wash the hair, leaving it as much time as possible.
Hair creams
Apply a moisturizing cream or gel to give form to the hair instead of oils because they activate with the heat and break the hair when you are exposed to the sun.
Grape seed oil
Rub the sculp with grape seed oil. Let it stand some minutes and wash. It is ideal to apply as a complement of another trick.
Rosemary water
Wash your hair every day with rosemary water and your hair will grow fast.
Saturday, February 18, 2012
Nutritious and Healthy food
Healthy and nutritious food is very important
for maintaining a good health. Healthy food involves, regular and timely food,
juices, nuts, snacks and much more. A balanced diet, good food habits
are essential for a healthy life.
In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature's creation like fruits, vegetables, nuts,etc. You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take. |
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10 tips for Men's Longevity
When it comes to health care, we men are like ostriches. We bury our
heads in the sand. We are much less likely than women to visit our
doctors regularly, take symptoms seriously and live a healthful
lifestyle. Maybe that’s one reason why women have a seven-year average
survival advantage on us! Yet it’s obviously important that men of all ages become more proactive about their health. And an easy way to start is to follow these 10 basic steps to maintaining health and vitality.
1. Eliminate "White Foods" from Your Diet.
White flour, white sugar and other processed foods are not only devoid
of vitamins and minerals, but they’ve also been stripped of their
natural fibre. As a result, they rapidly drive up blood sugar levels,
which contributes to weight gain, diabetes and a host of other health
problems. Avoid breads and baked goods made with white flour,
sugar-laden sodas and snack foods. Instead, focus on eating fibre-rich
fruits, vegetables, legumes and whole grains. 2. Stay Away from Dangerous Trans Fats. While it’s important to reduce your overall fat intake, it’s even more important to watch the types of fat you eat. Deep-fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise your risk of heart disease. Eat only healthful fats, such as olive oil and the omega-3 oils found in salmon and other cold-water fish, which actually protect against heart disease.
3. Take a Potent Daily Multivitamin and Mineral Supplement. Although there is no substitute for a good diet, I am convinced that for optimal nutrition, you need to take a high-potency multivitamin and mineral supplement. Even if you are eating right, it’s unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking a high quality daily supplement is "health insurance" against possible deficiencies.
4. Include Weight Training in Your Exercise Routine.
Aerobic exercise is great for cardiovascular conditioning, but it’s
vastly inferior to weight training in attacking the "flab factor."
Recent research has shown that as little as once-weekly resistance
exercise can improve muscle strength. Even the busiest or laziest among
us can find the time and energy for that. Join a gym, consult a personal
trainer or ask an experienced friend to show you the ropes. 5. Maintain Your Optimal Weight. Current statistics suggest that half of us are losing the battle of the bulge, but maintaining a healthy weight is one of the best things you can do for yourself. You’ll look better, feel better and reduce your risk of heart disease, diabetes, hypertension and other major killers. I know this is easier said than done, but if you just follow the four steps above, you’ll be well on your way.
6. Drink Alcohol Only in Moderation. You’ve probably heard of the "French Paradox," and that drinking wine protects against heart disease. Repeated studies have shown that drinking moderate amounts of alcohol (all kinds) protects not only against heart disease, but also lowers risk of death from all causes. Remember that moderation is key. While one to two drinks a day are protective, excess alcohol consumption is devastating to health. And for some, one drink is too many.
7. Protect Your Prostate. Around the age of 40, the prostate gland begins a growth spurt that results in symptoms such as frequent nighttime urination.
8. Reduce Your Risk of Prostate Cancer. Experts estimate that 80 per cent of all cancers can be prevented by making healthy lifestyle choices. Avoid saturated and trans fats, which may fuel prostate cancer growth, and incorporate protective foods, such as soy, green tea and tomatoes, into your diet.
9. Maintain Vigorous Sexual Function.
Most cases of erectile dysfunction (impotence) have a physical cause:
You’re just not getting enough blood to the area in question. To improve
overall circulation, follow the diet, exercise and supplement
recommendations above. If you’re taking drugs, review them with your
doctor, as many can worsen erectile function and impair libido. Smoking
also significantly impairs erectile function. Several herbs have been
shown to improve sexual function. Ginkgo biloba increases blood flow to
the penis, and Panax ginseng, oats, horny goat weed, maca and seroctin
improve libido. 10. Maintain Close Relationships. Another thing women seem to do better than men is maintain close relationships. Make a point to strengthen ties with your family and friends. Volunteer work, religious ties, even pets–anything that keeps you involved with others–reduces stress and enhances health.
Take charge of your health by incorporating these 10 steps into your life. The rewards of optimal health and well-being will be well worth your efforts.
Diet Tips for Six abs & Workouts - Beginners
DAILY SCHEDULE
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| 'Follow Strictly' |
Breakfast : Oats or any Health Mix.
Lunch : As you wish. But not fatty foods!
Dinner : 2 to 3 roties.(Wheat flour). And a cup of milk before bed!
The above diets are only beginners for six abs.
After one month following above schedule, need to have serious workouts for regular abs crunches!
Workouts for abs!
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