Food Habits When You Go to Gym

GYM AND FOOD HABITS
The days when you perform workouts in gym, you must eat and sleep well. It is necessary to consume nutrient rich food during these days. If the diet did not have enough nutrients it may cause negative impacts on health. There are chances for the muscles to deteriorate if enough food is not taken during gym activities. It is necessary to take in all kinds of food rich in proteins, fats, carbohydrates, vitamins and minerals before and after work outs. However it is not possible to eat all types of food rich in variety of nutrients prescribed here but you can choose your favorites based on nutrients, from important food items, which are mandatory when you perform workouts in gym.
BANANAS AND MIXED VEGETABLES
The bananas comprise of lot of potassium content in it. Thus, consuming slices of banana before work out will help you when you sweat. You can consume all kinds of raw vegetables in the form of slices or eat bread sandwich. The vegetables include cucumber, carrot, and even cabbage. The potassium rich food items help you in giving stamina during the work outs.
MILK AND MILK PRODUCTS
The fat rich foods can be taken which will take a long time to digest. Thus, it will provide energy during the entire work out. Especially when you are planning for workout for a long time, then yogurt in empty stomach can be very helpful as it contains a lot of fat. You can eat chocolates and other sweets which provide instant energy to the body.
CARBOHYDRATE RICH FOODS (Only the days you go to workouts)
An important point to note is that only when you go to gym and perform a lot of workouts, it is advisable to have a lot of carbohydrate rich food in your diet or else it may cause obesity or other problems. When you stop going to workouts, then reduce considerable quantity of carbohydrates in your diet as well. You can boil potatoes and peel the skin and eat it before the work out. Increasing the rice content in regular diet will help you during gym work outs. Cakes comprise of large amount of carbohydrates. You can have one piece either before or after the workout. Once a week, you can have pizzas in your diet which is also rich in carbohydrates.
PROTEIN RICH FOODS
It is very important that you take protein rich foods in your daily routine when you perform workouts in gym. The proteins help you build muscles and also helps in growth of damaged muscles. Proteins is good from non-vegetarian foods like chicken, meat and fish. Egg is very important food item that you must add in your diet especially during workouts. If you are a vegetarian, and do not eat egg, then a lot of care must be taken to consume enough proteins. Workout without enough food will lead to damage of muscles. The quantity of nuts, milk, green leafy vegetables etc. must be doubled during workouts.
HYDRATION IS COMPULSORY
The days you are working out in a gym it is very important that you hydrate yourself very well. It is not advisable to drink water while you are literally working out, however you can have a maximum of one tumbler in breaks. It is necessary to have a lot of juices as it helps to maintain good blood circulation. You can have fruit juices or glucose or any other energy drink as it provides instant energy to the body. Thus with proper care for your foods and performing workouts in right manner, you can be physically healthy and fit.

Osagu, Joseph Chinalu is a freelance writer. He resides in Nigeria and writes on a variety of subjects.

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healthy fish recipes

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Fish is one of the healthiest meats that you can eat, but most people have no idea how to cook these healthy fish recipes. I am not talking about the frozen fish fillets that can be full of sodium or have other non-healthy breading on them;healthy fish recipes, I am talking about fish such as salmon, tune, or mackerel healthy fish recipes.

Because of the great amount of omega-3 fatty acids these fish contain the American Heath Association recommends that you eat this sort of fish twice a week. healthy fish recipes These fish can be cooked in an array of ways that will bring a healthy but tasty fish dish to your table.healthy fish recipes.

One great healthy fish recipe is Baked Salmon. This dish is easy to prepare and is sure to please even the meticulous of people at your dinner table.healthy fish recipes.

For this recipe you will need: 

1 ounce can of salmon,
8 ounces of tomato sauce,
½ teaspoon of hot sauce,
3 tablespoons of Miracle Whip,
1 sliced tomato,
1 ounce of grated low fat cheddar cheese,
3 tablespoons of cream or milnot,
1 teaspoon of garlic powder,
salt and pepper to taste.
Pre-heat your oven to 350 degrees Fahrenheit.

Flake the salmon and place it into a medium sized oven pan.healthy fish recipes In a bowl, mix the tomato sauce, cream, salt, and garlic powder. Pour over the salmon. Place the tomato slices on top in a decorative manner and then scatter the cheese on top.healthy fish recipes Bake until cheese is melted.

You can try this recipe with either tuna or mackerel as well. healthy fish recipes Either type of fish will bring a delightful taste to your palate that is sure to become a family favorite. Along with your healthy fish recipe, you can prepare other green vegetables such as fresh green beans, broccoli, or Brussel sprouts. However, if want something quick,healthy fish recipes just fix a green salad.

No matter which type of fish you choose, your healthy fish recipe will be enjoyed time and time again. You may wish to try adding other vegetables such as onion, green pepper, or even zucchini for a unique and tasty treat.

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Honey and Weight Loss

Honey and weight loss are often associated. Why is honey a smarter choice than table sugar if you are watching your weight and what you eat?

Refined dietary sugars lack minerals and vitamins and are often called empty calories. They draw upon the body's nutrients to be metabolized into the system, and when these nutrients are depleted, metabolizing of cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. The good news is that honey, a natural sweetener, on the other hand, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip. If you like, another very popular recipe associated with honey and weight loss is a drink that uses honey and cinnamon as ingredients. Many people have found this home remedy very effective in losing pounds. The steps are easy: Dissolve half a teaspoon of cinnamon powder (or ground cinnamon) in a cup of boiling water. Stir the mixture and cover for half an hour. Filter away any big particles and add a teaspoon of honey. Take it in the morning with an empty stomach about half an hour before breakfast.

For people who tend to overeat or feel discomfort in the stomach after meals, honey can be taken for better digestion. Honey is a simple carbohydrate that one safely take during fasting because it contains easily digested sugars. Foods that are rich in sugars or complexes of sugars are carbohydrates. How the sugars are arranged will determine whether we call a food a source of simple or complex carbohydrates. When sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates. It takes the body much longer to digest the sugar from a complex carbohydrate.

The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

And if you are considering artificial sugar or sweetener like Aspartame to help you lose weight, you are putting yourself completely on the wrong track. It might get you off from a few calories but it gives you a bunch of other serious health problems. Read about this sweet poison in The Silent, Sweet Killer -- Aspartame

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Healthy Foods for Losing Weight

The idea of eating to lose weight sounds crazy but it is epitomized by the ideals of sticking to a diet of healthy foods to lose weight. In fact, this is a better way of dealing with your weight issues. Many people will opt to eat very little foods while also focusing on eating foods that are low in calories. Others simply stop taking a wide range of foods. If you have the desire to lose weight you should remember that it is the same food that will shape your body.

Many people will ask, "Can I lose weight fast?" The answer is a yes and no. Yes, losing weight fast is feasible; something that many people achieve over a period that is a short as a week or two. No will be because some people will take measures that make them cut those extra pounds quickly and the result is having a body that is weak and craving for energy. Eating is the only compensation that offers a solution and this takes them right back to where they started. The best way is to understand the nutritional elements in various foods.

Many body-health practitioners' advice to people is to take a good amount of fruits and vegetables and cutting down on eating highly processed foods. This is a call that is further supported by the goal of cutting down on calorie-rich foods and taking foods that have a good fiber-content like fruits and vegetables. However, as much as that is a solution, it takes way the essence of eating a balanced meal. It pushes some people to simply eat less, which is not healthy.

Be Active and Eat Right

A particular contributor to weight gain is having a docile life; what some people may call a "couch potato". You need to lead a revitalized, energetic, active life if you want to keep your weight in check. You can still gain weight by sticking to a diet of healthy foods to lose weight and by not keeping your body active. This does not mean that you should be out in the gym or hitting the race tracks hard. It just means that you should take up the daily life chores and activities around the home or workplace. Taking a walk, swimming, jogging are also simple exercises that you can do to keep your body active.

Though we are to cover how to lose body weight while still eating your daily share of meals, we also aim to touch on exercising for it is an important aspect of dealing with weight. Nevertheless, we will strongly state,"it is a must that someone does this using only those foods that are healthy".

Aside from your fruits and vegetables, you also need to take some foods that have protein and a bit of carbohydrates. This keeps the nutrition ratio in your meals balance to support you goals of losing weight without quitting on food.

Can I lose weight fast on such a diet? Yes you can and the Dukan diet is a perfect example to prove this. The Dukan health diet is a rich-protein plan that is clearly evident in its second of the four phases of the plan. It does not eliminate but simply lowers the intake of carbohydrate from your diet. For those who do not know, carbohydrates are just sugar, and sugar is a huge contributor to weight gain. The body changes excess sugars into fats and these are stored in your body cells and blood. Hence, the focus in the Dukan diet is to aid people to stay healthy by taking low carbohydrate diets. This helps because body energy is still important and sugar provides that energy.

Healthy Foods for Weight Lose List

The diet has 100 kinds of foods that you can take in good portions and still manage to lose weight and be healthy. If you target to lose weight now when losing weight within selected time goals, then you need to have a workable and effective healthy diet plan. Some of the foods in the diet plan from Dr. Pierre Dukan include:

Meat - Many weight-lose diet plans advocate for meals that have no "red meat". The Dukan diet is the opposite of this; advocating for you to include meat like tongue, fillet of beef, kidney, beefsteak, sirloin steak among other meats and offal in your dish.

Fish and seafood - Fish is a known protein-rich food and it highly advocated for as a healthy dietary food by many nutritionists. You can eat various fish from trout, cod, herring, grey and red mullet, tuna, salmon, bass, and whiting among other fish. Seafood like crab, lobster, oysters, squid and the like are also considered in the group of healthy foods to lose weight.

Poultry and Eggs - Eggs are high in proteins; hence they easily make it into the Dukan diet list of 100 healthy weight lose foods. You can take eggs from poultry like quails and hens. Speaking of poultry, their meat is also a good source of protein and Dr. Dukan suggests eating such meat even the liver.

Milk and Dairy Products - Milk is nutritionally balanced so it will never miss in a health diet plan; the Dukan diet suggests taking skimmed milk. Other Diary products that make the list include fat free yoghurt and cheese.

Vegetables - Rarely will you hear nutritionists talk about protein rich vegetables, but Dr. Dukan has done so in the Dukan diet list of 100 healthy foods to lose weight. Various common vegetable make it into the list; the protein-vegetables include tofu, konjac, and oat bran.

Importance of Protein in Weight Loss

You might wonder why there is such a focus on proteins in this diet plan. Well, protein is an important element in the metabolic functions of the body for the production of energy. The body will start on carbohydrates to get that energy and will shift to protein when the carbs are exhausted and finally to the stored fats when the proteins dwindle.

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Inner Thigh Exercises

Inner Thigh Exercises

I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very Inner Thigh Exercises specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. After about ten weeks, you will see Inner Thigh Exercises new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright Inner Thigh Exercises on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. Inner Thigh Exercises When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your Inner Thigh Exercises left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot.Inner Thigh Exercises Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.Inner Thigh Exercises.

Cable Adductor Machine

This is the machine in the gym Inner Thigh Exercises that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Inner Thigh Exercises Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your Inner Thigh Exercises legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you. Inner Thigh Exercises.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Inner Thigh Exercises Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.Inner Thigh Exercises.

How Much Exercise Is Enough To Tone Inner Thigh Exercises?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.Inner Thigh Exercises.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)Inner Thigh Exercises.

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person.Inner Thigh Exercises. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. Inner Thigh Exercises.This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

i hope you enjoyed this article about Inner Thigh Exercises

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6 Worst Drinks for Your Body

Hello friends!

6 worst drinks

These drinks should be avoided. We take drinks for recreation and refreshment. Drinks are supposed to do this job, but that's not what always happen.

In today's market, drinks are just a mixture of sugar, caffeine and artificial additives. They may give you energy because of sugar and water mixture but they are not giving you healthy nutrition.

Here are the 6 worst drinks. Check their ingredients and then decide whether you should include them into you life or not! Decision is yours.

1. Liquor
2. Flavoured drinks
3. Energy drinks
4. Lemonade
5. Diet soda
6. Juice drinks

Liquor

Alcohol is not good at all. If you do take alcohol with moderation may be it's okay for you to drink.

If you exceed the moderation limit(Drinking 3 or more drinks in a day) results are more harmful than you thought.

Taking 2 drinks a day can't be much harmful but 3 or more drinks will raise the risk of your premature death.

In March 2011 American cancer society found that risk of cancer death was high among people who drank vs who don't.

If you are taking Liquor heavily risk of cancer, heart disease,raise in cholesterol and sugar metabolism is really high.

Avoid Liquor drinking for a long life!

Energy drinks

I am referring to energy drinks, you might think of caffeine made products. That's not the reality. Energy drinks are just overloaded with sugar and caffeine.

They will give you burst of energy in seconds but you will ultimately crash.

Researchers found that 50% of the US adults and young people are drinking energy drinks on daily basis.

That's awful.

I was shocked when i heard that.

Most teenagers, will mix energy drinks with alcohol and they will drink this heavy mixture.

In thrill and adventure they are doing unimaginable harm to their bodies. It is the foremost duty of parents to take a look at their teenagers.

In that age, if they will do harm to their bodies they will have to suffer for a long time.

Lemonade

Home made lime juice is a great refreshment but same cannot be said about lemonade available in markets.

It's just a sugar dissolved drink with artificial additives added into it.

1 cup of lemonade will provide you 100 calories, 6 tea spoon of sugar and 0 nutrients.

Just like taking a liquid candy with no benefits at all!

Flavoured drinks

Flavoured water is nothing more than drinking sugar dissolved into coloured water. It has fewer vitamins and more calories.

Check the label and it's ingredients before you buy a flavoured drink.

Diet soda

What a soft drink can provide you? 150 to 200 calories. Diabetes patient take diet soda.It's okay!

Diet soda is a calorie free drink. But it has caffeine in it to provide you taste.

Soda never do a good to your teeth. Harmful to your teeth enamel.So why should we take diet soda?

Obviously! not a healthy drink at all!

Juice drinks

Juice drinks are similar to flavoured drinks. Just few vitamins, artificial additives, colour and water with sugar.

For a healthy life, don't look for any drink then a pure fruit juice. Home made juices are the best.

Last of all! Include water into your life. I know this sounds awkward, but water is the most healthy drink on this planet.

Drink at least 8 to 12 glasses of water daily, for a healthy and glowing life. Thanks.

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Fat Burning Foods Solutions

There are several types of fat-burning foods. There are the ones that are that raise body heat and burn calories in that way. There are the ones that require your body to burn more calories in order to digest them and the ones that raise general cellular metabolism, meaning they cause your cells to burn more calories. Here's a look at some of the fat-burning foods you want to include in your daily eating plan.

Whole Grains

Whole grains include oatmeal, quinoa and brown rice. These foods promote fat-burning, because numerous calories are used by your body during the digestive process. In fact, if you replace the processed grains (white rice, pasta, bread, etc.) in your diet, you will burn twice as many calories during the digestive process.
Lean Meat

Lean meat is lower in calories than fatty meats, as you probably know. But you might not know that 30% of the calories in lean meat are used during the digestive process. Your body has to work pretty hard to break up the proteins in foods into their individual amino acids. Only the individual amino acids can be used by your body for building blocks.

Amino acids are used to build new skin cells, new tissues and more importantly to build muscle. Muscle cells and tissues are more active than other types of cells. This means they burn more calories, even when your body is at rest. This is how building muscle helps with long-term weight maintenance. Lean chicken is probably your best choice. Even lean beef is higher in fat.

Green Tea

Okay, green tea is a beverage, not a food, but it is a well-known fat-burner. It has thermogenic activity, meaning that it raises your body temperature, causing you to burn more calories. It also contains small amounts of caffeine, which is another known fat-burner. But the benefits are not due to the caffeine alone. You burn more fat drinking green tea than by drinking an equivalent amount of coffee, even though the caffeine content of the coffee is higher. The antioxidants in green tea also speed up cellular metabolism.

Hot Peppers

Hot peppers are another thing that raises body temperature. The fat-burning component of the peppers has been identified as capsaicin. You will see that the ingredient is present in many fat-burning supplements, along with green tea and caffeine. The only problem with supplements is that they do not provide the fiber found in the actual peppers.

Fiber requires energy to be broken down in the digestive system. It also helps to carry fat and cholesterol out of your body as waste. Cayenne, chili peppers and any "hot" pepper will work.
Greek Yogurt

Greek yogurt is a unique food. It is rich in protein. The benefits of protein in the diet have already been mentioned. Yet, it is naturally fat free.

While some fat in the diet is essential, the more you eat, the more likely some of it will be stored on your body. The saying that "you can't get fat if you don't eat fat" may not be true. But it is a lot easier for your body to store fats from foods as fat on the body than it is to convert other calorie sources to body fat. So, watching your fat intake is an important part of long-term weight maintenance.

Cinnamon

Cinnamon burns fat in the same way that hot peppers do, only the active compound is different. Other benefits of cinnamon in the diet have to do with stabilizing blood sugar levels. Stable blood sugar levels are essential for reducing your risk of type II diabetes. Low blood sugar levels are one of the things that make you hungry.

When you eat a sugary food, it causes your blood sugar to rise suddenly. After a short time, the blood sugar level drops, just as suddenly. This sudden drop in blood sugar makes you hungry. Cinnamon works best if it replaces some of the sugar in your diet.

Grapefruit

Some say that grapefruit extracts have fat-burning activities. Others disagree. There is agreement that eating grapefruit curbs the appetite and speeds weight loss. The reason may be due to the dietary fiber, the natural sugars, the high water content or a combination of all of those things with the numerous nutrients found in the fruit.

In general, any whole fruit in the diet will help your weight loss efforts. Grapefruit juice is one of the few juices considered helpful. Drinking a glass of grapefruit juice has been shown to reduce appetite as much as eating a whole grapefruit. If you take blood pressure medication, you should avoid grapefruits, as they interfere with the medication's absorption.

Those are just some of the fat burning foods that can help you lose weight. Including them in your diet is a good idea. Here is a great source you really should check out; click the link below on Fat Burning Foods Solutions.

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Weight Loss Programs That Work For Adults

Weight Loss Programs that Work

In my experience the only weight loss programs that work, are the ones that combine a proper diet, with diet supplements and of course exercise. Unfortunately there is no magic pill that actually strips your body of those excess pounds and flabby areas around your midsection. So if you are looking for weight loss programs that work, you are going to have to increase your level of physical activity. The magic number is a minimum of 30 minutes, 3 or 4 times a week, however I feel that number should be a minimum of 45 minutes to an hour, 3-5 times a week. A good routine can include walking, running, group fitness classes, sports or even working out in a gym.

***** NOTE ****** If you are going to use a gym spend a little money and have a personal trainer set you up with a program and monitor and track your progress. It will be well worth it.

Weight loss programs that work also include a dietary factor, where depending on your goals or what your objective is you can create a diet that will help you reach that goal. For example a high protein and low carbohydrate diet if you are looking to lose weight and gain muscle. Diets are not my area of expertise however there is an unlimited number of sources of information on this subject on the internet and there are thousands of books on this subject. Weight loss programs have to include a diet of some sort or else we would all have beach bodies while super sizing our fast food meals!!!

*****NOTE**** Consult a nutrition specialist for help with your diet, and always consult your physician before starting an exercise program.

Finally, weight loss programs must also include some sort of supplement that will help speed up the process. I personally like to use natural products like: Raspberry Ketones, Green Coffee Bean Extract, Garcinia Cambogia and African Mango Extract. The market is literally flooded with such products, so do your due diligence before purchasing. Make sure the product you are choosing is the right one for your desired effect. I personally like to get the most bang for my buck, therefore I pay extra attention the strength (aka amount of supplement per capsule) and the number of capsules per container.

Weight loss programs that work are out there and I wish you luck in your search. Hard work and determination combined with a weight loss program will help you reach your goals.

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