Category Archives: Articles

How to Boost Energy When Tired

 

Do you feel fatigued at the very onset of a day’s work? Are you always yawning, feeling sleepy. or lazy throughout the day?

When people clock 40 years of age, they quite often experience constant fatigue. About 2.5 million people in the US population (one of the most advanced countries in the world) suffer from chronic fatigue according to a study published by the Population Health Metrics. Major contributors to this feeling of fatigue are stress, hectic working schedules, unhealthy or poor diets, dehydration, inadequate sleep, lack of exercise, and use of drugs.

There are certainly a variety of ways you can reverse chronic fatigue naturally to keep the mind and body charged up during the day. The following tips will be of great help in providing the body with needed energy and banish tiredness forever.

Staying Hydrated:

A good percentage of body fluids such as the blood are made up of water. An insufficient amount of water in the body can cause dehydration. This dehydration may cause the blood to thicken, thus making it hard for the heart to pump it through the vessels smoothly. This may result in fatigue. It is suggested that 1 to 2.6 liters of water should be taken each day for adults and to drink plenty of water to replenish the body during workouts according to Dr. Rebecca Williams, a human physiologist and research associate at the University of Newcastle. You lose a good number of electrolytes during intense workouts; so it is good to supplement with natural drinks in addition to water to help restore the electrolytes back in the body.

Sufficient Sleep:

Fatigue is majorly caused by lack of sleep at night. In a poll sponsored by the National Sleep   Foundation, about 40% of Adult Americans feel tired during the daytime because their sleep habits are poor.

Adenosine is a by-product of cell activity generated during the day. To break down the meaning even further, it is the high-energy molecule that stores the energy we need to do just about everything we do. During the day, adenosine builds up but it gets cleared from the mind while you sleep. A good habit of sleeping invigorates the body and keeps the mind revitalized. An older adult needs between seven to nine hours of sleep daily. It is important to go to bed early so that your body can be alert the next day. If you fail to get enough sleep at night, it is important to get 20 -30 minutes of nap during the day.

Get Exercise: 

By engaging in exercises, the body is invigorated and feels energetic. It enables you to take in more oxygen and nutrients into the tissues. Exercising activates your metabolism, reduces stress, and relieves the muscles. It also increases blood circulation. For a start, it is good you get moderate exercise after which you should go on to increase the duration gradually. You can kick start with cardiovascular exercises like walking briskly for about 20-30 minutes daily. This will help your lungs by enabling them to function better. It has been stated that exercises sharpen the mind but yoga is the best for boosting energy levels.

Managing Weight:

It is not abnormal to experience Type 2 diabetes, stress, cardiovascular or other complications caused by fatigue. By losing an extra pound, your energy level increases and your mood improves. To do this, follow a healthy eating plan by cutting back on processed foods and refined sugar calories and replace them with fresh fruits and vegetables in addition to getting in regular exercises. Get moral support only from people who are closest to you who will be champions for your cause.

 

Take Supplements:

Supplements such as vitamin B should be taken to boost your energy level. The functioning of the thyroid glands is balanced by vitamin B12. This vitamin is water soluble; hence the body cannot store the excess, so make sure that you are taking the proper amount. Make sure you are choosing a quality vitamin B12 supplement.

Eat Foods that are Full of Proteins:

Our energy level is also given a boost by protein-rich foods. The amino acids present in protein helps in repairing the worn out body tissues. Foods higher in protein combined with complex carbs gives a feeling sustained energy by keeping you feeling full longer. View the 10 healthy protein sources that boost energy.

Snack Smart:

Healthy snacks should be taken after every three hours together with regular meals. This will keep your energy levels high throughout the day. Snacks rich in energy, with a good mix of carbohydrates, proteins, and fats should be taken. Eating of snacks within short intervals keeps the digestive system more active and healthy.

 

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Is it Possible to Eat Fat and Lose Weight?

 

 

 

 

 

 

 

 

 

 

As we attempt to restrain from eating foods that contain fat in our meal plan, the fact is that the human body needs a positive amount of fat to remain healthy. In order to absorb the right amount of vitamins, the body needs fat. For the nervous system and brain to function well, the body needs fat. When you intake certain fats, the body projects velvety skin, functional organs, and even your hormones are produced from necessary fats.

When I had conducted my research on how certain fats contribute to weight loss, it was not all surprising to me since 50-75% of calories consumed by Eskimos comes from fat, the remainder is mostly protein. I will add that they combine their diet with an extremely active lifestyle.

During my childhood, I was made to believe that eating fat of every sort was bad for the body. This belief is quite popular, even today. A healthy heart mark is placed on foods with no-fat composition while individuals willing to live a healthy life or lose weight go towards them. What is the deal? Do not be perplexed to know that certain fats can indeed contribute to weight loss. I will explain..

To put it in a simple way, our body need lipids (fats), to help rebuild the body. Lipids are very important in building the nerve, brain, and the cell wall formation. Therefore if we have an eating plan that eliminates fats completely, we may have symptoms of deficiency in these areas.

Eating the right amount of fats help to feed the body’s energy production, it provides the body with more energy when it is needed and therefore we lose weight. Healthy oils increase the body’s metabolism levels, allowing us to have energy long after when have eaten. Oils rich in omega 3s have been regarded for this purpose. It is, therefore, important to include fish or these oils in our diets. However, if they are not accessible, you can take omega 3 in capsule supplements. To get the real benefit of these oils, we need to indulge in foods that contain them. Add these foods to your eating plan.

Here are other roles that good fats have on the body:

They help with eye health, keeping the heart beating regularly, and digestion (they slow down your digestion so you absorb more nutrients, thereby making you feel full), just to mention a few. Listed are some important information you need to know:

THE ESSENTIAL FATS THAT ARE GOOD FOR THE BODY

Monounsaturated:

This includes canola oil, olive oil, nuts, peanut oil, seeds, and avocados. Families whose meal consists of a Mediterranean diet eat lots of these and one of many studies show they have a low risk of heart disease.

Polyunsaturated:

This includes sunflower oil, walnuts, corn oil, fish oil, soybean oil, and flaxseed oil. This is the group of fats that contain omega 3s. If you wish, add in fish such as trout, herring, mackerel, and salmon.

THE NON-ESSENTIAL FATS THAT ARE NOT GOOD FOR THE BODY

Saturated Fats:

These are often found in dairy products (i.e. butter, lard, cream, cheese, eggs), and red meat.  Chocolate and many pastry products have been found to make the risk of stroke, heart disease, and atherosclerosis high. This is because they contain ‘hard’ fats which lead to an increased amount of cholesterol in the bloodstream.

Trans Fats:

Trans fats also are known as hydrogenated fats – which are unsaturated fats which have been hardened to make them saturated. They can be found in cakes, pastries, pies, biscuits, ready meals, and tasty snacks. You must look out for these in your eating plan as studies show they raise the body’s cholesterol level even more than saturated fats.

How can I eat healthy fat?

Slowly limit yourself or do away with processed foods if they are included in your eating plan. Add food from the two healthy fat groups above to your eating plan instead. In any case, if you wish to eat junk food, you can try making it yourself using the cleanest and healthiest ingredients. Do not forget that only 20% – 35% of your food intake daily should be made up of healthy fats, according to a published article by the Mayo Clinic.

 

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CrossFit Training – Is it Sensible?

CrossFit is a branded fitness regimen created by Greg Glassmanand and Lauren Jenal back in 2000 which continues to be popular with gyms today. This exercise can be tailored to people regardless of sex or age. The difference is the intensity level and the degree of training. Here are a few factors to consider if you are thinking about enrolling in a class:

  • Have you worked out before?
  • Do you have joint issues or major medical conditions?
  • Are you on any medications that may impact exercising?
  • Quality of movement

These factors are indicators as to whether you are in the right place. In addition, these are standard questions that should be addressed by the instructor or training facility.

Workouts in a typical class include moves that target the entire body. CrossFit consists of a  branded set of moves using a combination of cardio and strength workouts, similar to circuit training. As with any exercise program, always stretch before and after workouts.

The end results are that you will see improvement in your endurance, flexibility, and increased stamina. You will feel physically competitive – performing normal tasks will start to become less challenging.

How to Start?

If you checked off the above factors and are ready to give it a shot, start by finding a gym or center that offers CrossFit training. If a gym setting is not your cup of tea, you can download and stream workouts to your television, tablet, smartphone, or laptop. Or you can pop in a good ole’ DVD and exercise at home. Always choose a workout class to suit your fitness level whether you are a beginner, intermediate or advanced.

Start with regular cardio and strength workouts for endurance and muscle function before participating in a program which places emphasis on any method of circuit training. Ideal exercises to focus on are squats, crunches, presses, and pushups.

Choose a trainer based on your fitness level. Check to make sure the instructor is trained for working with an older adult as well as those who are beginners.They should be able to scale any program to make it safe and effective.

Challenge yourself, but remember to never overdo it. Give the body the rest it needs for recovery.

In conclusion, always set a training schedule stick with it. This exercise is very multifunctional so perform each exercise to the best of your ability. As your fitness level improves, you will be able to perform these exercises fluently with more ease.

Always get clearance from a physician before starting an advanced workout program.

 

 

 

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Thought About Becoming a Vegetarian? Tips You Should Consider

“What would spur a person to be a vegetarian?” In other words, how or what factors made them arrive at this decision? The reason for becoming a vegetarian varies from one person to another.

Someone can become a vegetarian by a doctor’s recommendation. After one of many studies on the reasons for many illnesses, one can decide not to eat meat as a preventive measure. Another factor is because of ethical reasons – the quest to save the animals or for religious purposes. Some may have have been influenced by friends who are vegetarian. However, the most fundamental reason is the desire for healthier living. Whatever the reasons may be, below are steps to take when making a decision to be a vegetarian.

  1. Be Informed:

The first thing to do is to decide why you want to be a vegetarian as in the reasons listed above or apart from it. You need to clarify your reason and confirm it to yourself.

And before you decide to move forward because your friend is also vegetarian, start researching information on the subject and relate it to your current circumstance and link it to your “why”.                                                                                        (tabbouleh)

Will you be able to continue after starting it? How do you intend to adapt to the new lifestyle? Ask yourself these questions and do not make a move on until you are satisfied with the answers you have.

Lastly, check with your physician to make sure that going vegetarian will not conflict with any health complications.

   2. This Or That?

Since you now know the reason you want to be a vegetarian, the next thing is to decide what category you want to be. Think about the foods you want to avoid or include. Understanding these categories will help with short-term or long-term goals in becoming a vegetarian. Take note that decisions do not have to be set in stone. This is because as you continue, you will learn more about being a vegetarian and start making new decisions. You may wish to create your own different recipes yourself.

 

Therefore there is a need to discuss the types of vegetarians:

Ovo-Lacto Vegetarians – Vegetarians who add dairy products and eggs in their eating plan.

Ovo-Vegetarians – Add only eggs to their eating plan.

Lacto-Vegetarians – Vegetarians include only dairy products in their eating plan.

Vegans – Vegetarians that eat raw or cooked vegetable foods, no animal products or by-products.

Raw vegans – Eat only raw plant based foods.

Ovo” comes from the Latin word for egg.  “Lacto” comes from the Latin word for dairy.

The simple vegetarian diet is one that is made up of main fruits, nuts, beans, vegetables, grains, seeds, and herbs. There is also more variation of the major types of vegetarians than the ones described above because different people make various diet combinations based on their individual tastes. You can decide the combination of foods you want in a vegetarian meal.

   3.  Narrowing Your Choices:

After deciding the type of eating plan you wish to start with, the next step is to check off unacceptable food items in your current eating plan and make a list of the new food items you will like to add. Note that this new eating plan must include lots of fruits, vegetables, nuts and grains as much as possible. You do not have to remove everything at once. You can decide to remove old food items gradually as you get used to your vegetarian lifestyle. Now you can start having fun by creating your own amazing recipes from acceptable food items.

Gone are the days when vegetable meals are restricted to just a big bowl of salad and lots of fruits. Make other people around you curious by creating mouth-watering dishes. You can find recipes on online food blogs if you are unsure where to begin.

  4. Meal Plan

The next step is to make a menu based on your new choices and start prepping. Join food blogs, request for vegan recipes, and make friends with other people in the vegetarian community. Read books on vegetarian cooking, experiment with different combos. You can prep five to six recipes of your favorite vegetable meal for the week. Combine your least favorite vegetable along with your most favorite or blend them into a smoothie. You never can tell when you will fall in love with it!

Finally, never stop learning. If you want to add more to your food stock, inquire about the benefits of the vegetable you want to add. Keep yourself informed of the health benefits of fruits, vegetables, grains, and other choices of food you make.

 

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Tropical Tahitian Delight Green Smoothie

 

Here is a simple yet, delightful tropical goodness that you can prep ahead of time by placing spinach and chopped ingredients into a Ziploc freezing bag. Store in freezer until you are ready to use.

Ingredients:

2 – 3 cups of spinach

1 whole banana – chopped

1/2 cup of chopped pineapple

1 cup almond milk

1/4 cup of coconut water (optional)

Combine ingredients in a blender and garnish with pineapple or coconut flakes.

(Adding less spinach will yield a lighter color. Adding more spinach will yield a darker color.)

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A Beginner’s Dilemma – How to Stay the Course?

Despite our love for staying settled in our comfort zone, we know by now that any type of physical activity is necessary for good health. We should incorporate a moderate exercise regimen to receive the benefits that a healthy lifestyle has to offer. And if you are a food lover like me, then you must have already realized that mere intentions to lead an active lifestyle are not going to prevent you from those “oh so delicious” delicacies unless they are backed by a stronger motivation and determination to become healthier. And believe me, I am sharing this from my personal experience.

In fact, motivation is the foundation for everything you wish to achieve. According to the ever-inspiring, Jim Rohn, motivation makes you move, but habits enable you to keep going. The same applies to following a healthy lifestyle. If this healthy lifestyle thing becomes a part of your habits, you would no longer need any motivation to stay healthy. This important factor is often overlooked.

Many people start their journey toward the force but most often they become distracted. The motivation eventually fades and they revert back to their former lifestyle habits. Is there a way to transform a healthy lifestyle into a newly formed habit so that no further motivation is required to continue the path? Of course!

Below are tips, techniques, and suggestions to help you to stay the course until your fitness regimen integrates with your lifestyle. These tips and techniques will help you stay motivated during the initial stages and pave the way to healthier habits.

Here is the top list of several tips to start your fitness regime and staying motivated throughout the course:

 

  • Consider exercise as a necessity:                                                                                Exercise is extremely crucial for better health, however, the workouts are put on the back burner due to other priorities. Many people feel that they do not have the luxury to spend time in a gym or elsewhere due to family responsibilities. While this holds true, you have to consider that if you want to remain healthy for the long haul and spend a contented life with your loved ones, you must lead an active lifestyle and include a moderate level of exercise in your daily schedule to start. Do not procrastinate on your exercises, otherwise, you may not be able to lead a longer and more active lifestyle as you age.
  • Start with small and easy exercises:                                                                            Complicated exercises kill motivation. If you start your fitness regime with simple exercises aiming toward smaller workout goals, you will not face any problems in achieving that goal. For example, you can start with just 10 minutes of jogging. If you feel that is too much, you can cut it down to five minutes a day. This will help you exercise regularly, which is where you want to be. The next week, you can add another five or ten minutes to your workout schedule.
  • Introduce variety to your fitness program:                                                              Performing the same workouts in the same surroundings may bring a sense of boredom to your fitness regime. Keep the workouts fresh and exciting by introducing variations of where and how you exercise. For example, you can achieve the same muscle toning by switching from free weights to the machine. Take a strength training class. Similarly, you can switch to outdoor activity – which just so happens to be my favorite! Inviting friends to workout with you is the surest way to spice up your fitness regime!
  • Add fun to it:                                                                                                                   Whether you are exerting in a gym, home or outdoors, it is important that you enjoy what you do. If not, working out will not likely become a habit. You will view it as a chore and will eventually give it up. So make sure that your workouts are an enjoyable experience for you. You can choose your favorite outdoor activity or exercise within the comforts of your home. Slap on some music or naming your workout regime as “Operation Sexy Hips” may introduce some fun with it.

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A Beginner’s Dilemma – How to Stay the Course?

 

     Top list – continued

  • Consolidate your tiny steps to overall success:                                                                    Use progressive training in strength and cardio workouts. You can start by lifting a weight that challenges the body but allows you to complete reps with proper form comfortably. After the body adapts, increase the workout either by the number of reps or by adding on more weight – depending on your goal. For cardio, begin slowly and increase the time by 5 or 10 minutes each week until you have reached your desired duration. Always stretch to warm up the muscles before any workout. These tiny yet consistent increments will help you achieve bigger results you had in mind.

 

  • Speed up the progress for results:                                                                                     On the flip side to the above approach, you can plan a 45 or 60-minute workout schedule for 5 days a week. Motivation level is generally the highest at the start of a fitness program, so you probably will have no problems in completing your first week. Thereafter, reduce the intensity and perform about 25 to 30-minute workouts during the next two or three weeks. Rinse and repeat the process. This approach will help you achieve your overall goals in quicker time. This also challenges the muscles while allowing them to recover during the moderate workout cycle. The recovery phase can allow you to switch up on your workouts which induce further muscle growth and recovery.

  • Focus on one goal at a time:                                                                                              This one was challenging for me! But we all know that it takes hard work to achieve anything credible. This is the reason why many aspiring fitness enthusiasts imitate professionals and dive into everything at once. Unfortunately, this approach can quickly disrupt the entire progress. The best approach is to write down your fitness goals and prioritize the one goal that is the most important to you. Once you achieve that goal, you can easily move on to the next goal. You can better focus on your diet when workouts become your habit. If your motivation is winning at any stage, realigning your fitness goals is probably one of the best ways to boost your motivation level.

 

  • Focus on each progress:                                                                                                  Hitting a goal can seem overwhelming. Rather than worrying about it, focus on what you have already achieved. Make sure to track your progress and take pictures at regular intervals – let’s say each month. Once you find out that you are making steady progress, it will immensely boost your motivation.

 

  • Consolidate your overall progress with monthly challenges:                               According to many credible fitness trainers, a 30 day period is ideal for designing your workout challenges and tracking progress. As recommended by Steve Pavlina, you can easily commit yourself to this 30-day trial and compare the results. Depending on the results, you can modify or commit yourself to another challenge.                                                                                                                                                                                                                              Diversity –  If you are not required to follow the same fitness regime for a fairly long duration and there is room to modify your monthly challenges, your motivation level will stick to the higher side.

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Exercises For Different Body Types

In our first article, “Does Genetics Really Play a Part in Growing Muscles?“, we broke down the meaning of different factors and how each of them plays a part in muscle development in different body types. In this two-part article, we will go into detail exercise routines that will work best for each one. This article is pretty lengthy but it is written with the hope to solve some unanswered questions along with having a clear understanding of how to move forward. Let’s get started…..

There is much information from personal trainers, fitness specialists, and coaches that encourage workout programs to lose weight or tone muscle effectively based on your body type. For example; a person that has a relatively trim frame with shoulders and hips of the same width will need a totally different exercise program as compared to someone with a body type that is curvy. Exercises for optimizing your shape is so much more effective than doing a standard “one size fit all” exercise program.

First of all, it is important to note that a person’s body type comes down to your family genes. Unfortunately, it is not possible to alter your body shape as factors such as our bone structure, genetics, and hormones predispose you towards one body shape or another. We have no control of which area the body stores fat, however, we can control how much fat the body stores. You can exercise for your body shape to lose, bulk, or tone.

The three body types are Ectomorphic, Endomorphic, and Mesomorphic. The majority of people will most likely have a combination of two of them but not all three. We will briefly explain each body type below, and go into detail what is needed to achieve a healthy weight and get the best results for your body type.

Ectomorphic

If you are Ectomorphic, your body shape is tall, lean, and some may say with having long limbs. Darryl Hannah falls into this category. Although there are a few reasons why they are considered thin, the major cause lies in their genetics. In addition, their metabolism is fast so they burn calories at a faster rate than they put on. They are able to keep the weight off in general. Ectomorphs can also be considered “skinny fat,” which means that they are a relatively low weight or a small size yet still have access weight stored in places they probably do not want it!

Basic Ectomorphic Features

  • Delicate or fragile build
  • Tall and lean physique
  • Lightly muscled
  • Takes long to build muscle
  • Does not gain weight easily

If you fall into this category, you may have difficulty with building muscle or just gaining weight in general than most people. The primary focus here is on building muscle mass (bulking), by getting stronger on each exercise (this applies to women too), through training with heavier weights. Think intensity, not volume. Because ectomorphs lack in strength, they should take longer rest breaks between sets – 2 to 3 minutes. The best workout for such body types is compound exercises such as deadlifts, squats, shoulder press, bench press, pull-ups, rows, and various single leg movements. Compound workouts will get more of a hormonal response than isolation movements.

Cardio is still required to keep up general fitness but not to the same extent as the other two body types. Keep cardio activity limited to small amounts. Do away with “steady-state” cardio and add sprinting to your workout at least once but no more than twice a week.

They may feel that they are eating a lot, but the primary reason for not gaining muscle is because they are not getting in enough calories. Ectomorphs should consume anywhere between 3000 to 5000 calories per day to gain and add muscle. Try adding calorie dense ingredients into a ‘weight gain’ shake, such as coconut oil, nut butter, avocado, flaxseeds, cottage cheese or Greek yogurt with ground up oatmeal. To get bigger you must eat enough to create a caloric surplus which means your total calories must be higher than the body is burning. Gains should be controlled and gradual to avoid gaining too much within a short period of time.

Eating 5-6 times two to three hours a day is very doable. Ectomorphs need to eat a lot of all the macronutrients and not just protein. Include a diet of complex carbohydrates, healthy fats, and protein-rich foods such as green vegetables, whole grain bread, legumes, dairy products, and meat.

The Top Exercise For The Ectomorphic Body Type:

Weight training is required every second day to build muscles. The idea is to target each major muscle group into an upper/lower body split workout.This will allow recovery time while working on each half. The best way to determine the right amount of weight is to aim for 6 reps for heavier weights. Do two to three sets of each exercise.

The target muscle groups and exercises:

Shoulders: Seated dumbell and barbell press, barbell shrug, shoulder presses

Biceps:  Bicep curls, bent over rows, horizontal rows, pull-ups, pull-downs.

Triceps: Triceps extension/pushups, close grip bench press, dumbell pushups, chest press

Legs:  Barbell and box squats, deadlifts or isolation exercises such as dumbell lunges, leg presses, and various single leg exercises if squats are not your thing.

Endomorphic

If you are Endomorphic, your body frame is rounded with curvy features, like Mariah Carey. These body types find that they put on weight more easily as their body’s metabolism is slower than the other body types. As a result, the percentage of how the body stores fat is higher. Watching what and how you eat is a must for Endomorphs.

Basic Endomorphic Features

  • Bulky or round body
  • Can put on weight easily, especially around the midsection
  • Short or stocky physique
  • Slower metabolism
  • Can build muscle more quickly

If you fall into this category, eating 5-6 smaller meals three to four hours a day will help to regulate metabolism. Follow proper nutrition and never starve yourself in an attempt to lose weight. This method does not work in the long term and is detrimental to your health.The primary focus here is on reducing the weight and building lean muscle mass. It is much easier to cut with a higher amount of daily calories and reduce them down than to start too low.

Reduce the intake of carbohydrates and consume more protein rich foods. Eating large amounts of carbs can lead to an increased insulin spike which is responsible for the uptake of glucose into cells. This, in turn, decreases fat oxidation. The body will convert these excess carbohydrates into fat stores. Decreasing the intake of carbs will reverse the process. Carb intake should be timed around breakfast and exercise. These are the times when the body needs it most. The body is in an anabolic state post workout and need carbs to replenish itself. The carbs eaten should consist of complex carbs, predominantly vegetables. Foods high in proteins and healthy fats work best for Endomorphs. Proteins help in maintaining lean muscle and keeps you satiated for longer hours.

Endomorphs benefit the most from cardio workouts for losing and maintenance. Add in strength training for a toned look; not bulking as in bodybuilding. The good news is this is achievable because they are able to build lean muscle mass very quickly. Other exercises such as Pilates and Yoga can also be an immense help.

Best Exercise For The Endomorphic Body Type:

Cardio workouts are your best friend. The best workout is integrating both steady state cardiovascular training and moderate to high-intensity interval training (HIIT workouts) that increases the heart rate. Studies have proven that interval training will significantly increase fat burning and overall weight loss. Start with every two days building up to 6 times a week with cardio. A consist routine helps with conditioning the muscles for strength and optimizing shape.

Do you know that weight training conditions the heart too? To get the benefits of strength training while avoiding the size gain; train two days a week using light to moderate weights with higher reps (8-15), with shorter breaks (30- 60 seconds) for keeping the heart elevated throughout the session. Building lean muscle increases the resting metabolic rate, decreasing the chances of storing fat. Always add in cardio (15-30 minutes) after each strength training session. Major muscle groups should include the back, chest, arms, legs, and lastly the abs.

Depending on your preference, ideal cardio workouts include:

Cycling:  Indoor or outdoor. Start doing 15 minutes and slowly build up.

Treadmill:  Start with an easy pace for 10 minutes. As you get fitter, increase time and intensity.

Swimming: 15 minutes to start with and increase in line with fitness.

Walking or Jogging:  Start with an easy pace for 10 minutes. As you get fitter, increase time and intensity.

(Editor’s Note: The benefits of cycling and swimming are that your body is supported, reducing the impact on your joints. Start slowly and build up your workout.)

Mesomorphic

If you are the mesomorphic body type, you have an athletic body frame such as George Clooney, who is lean and muscular without trying to be. They generally are classified as having a “medium” build. It is easy for them to both gain and lose weight. A balanced diet and workout plan should still be the primary focus.

Basic Mesomorphic Features

  • Athletic built
  • Full of energy and capable of a lot of physical activity
  • Females have an hour-glass structure while men are rectangular shaped
  • Gain muscle easily with proper training

Mesomorphs should consume a balanced diet rich in protein and complex carbohydrates such as fruits and veggies, brown rice, lean meats and fish, eggs, legumes, and healthy fats. Their exercise routine should ideally be a combination of circuit training, high-intensity cardio, moderate weight training, core, and strength training.

The Best Exercise For The Mesomorphic Body Type:

Weight training is best combined with cardio to keep fit, maintain a healthy weight, and balance your workouts.

Achieving a lean physique for a mesomorph requires consistent cardio sessions for weight maintenance. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine.

For bulking, perform 8 to 12 reps of three to four exercises with a moderate to heavier weights for each muscle group. Complete at least three sets of each exercise and rest 1 minute after each set. Reduce cardio to twice a week, preferably on off days.

For toning, switch up your weight training routine by using higher reps with lighter weights, adding in body-weight exercises and techniques such as supersets and circuit training, can encourage strength and stamina without adding additional muscle mass. You can shorten your rest times to enhance fat-burning or slow them down to increase strength.

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Rejuvenating the Skin with Healthier Cells

In the quest for vibrant, healthier skin naturally, adding superfoods to your meal plan would be a great place to start. Well-known superfruits that offer this value are Golgi, Aecia, and Noni. These are normally the fruits that come to mind when you hear of superfoods. But unfortunately, they can be difficult to find locally and are rather expensive. However, the good news is that you do not need to pay an arm or leg for expensive superfoods nor do you have to go through undue stress in searching for them. There are alternative options available.

Most of these foods are available at almost any store. After going through this article, it may shock you to learn that some of these foods are staring you in the face. The saying about how one can live healthier and stronger by incorporating more fruits, whole grains, and vegetables is really true and would be significant in improving our health on a global scale.

Why do nutritionists tag superfoods with so much importance? It is because they are helpful when treating any damage to the skin from within. All the nutrients that are extractable from these foods are put to usage in the body. The blood vessels then transfer the end product to the epidermis which is the outer of the two layers that make up the skin. This transportation improves the skin’s firmness by replacing the worn out cells.

Below is a list of the seven foods which boosts the body’s functioning by rejuvenating the skin from within.

 

(1) Berries –  Berries are one of the known sources of flavonols. Flavones are a type of antioxidant that rids the body of toxic elements and free radicals. The Sea Buckthorn berry is also an inhold element that generates tissue and properties that improve the skin’s appearance and state of being.

 

 

 

(2) GreenTea – This anti-oxidant drink is one of the most effective sources for anti-aging and rejuvenation of the skin. The reduced amount of caffeine in green tea makes it helpful in ridding the skin of impurities and also acts as a sunscreen. Green tea also makes the skin glow.

 

 

 

(3) Salmon – For meat lovers, salmon is rich in omega-3 and selenium and is an accurate protein source. People who are not a fan of vegetables can include salmon in their meal. Taking in salmon three times a week as part of a healthy eating plan sets back the skin aging process.

 

 

(4) Avocados – Avocados are fruits that contain mono-saturated fats that reduce bad cholesterol levels in the blood and aids in skin cell repair.They are, therefore, a bonus for people interested in putting aging at bay. It helps to regulate blood pressure and perfectly retains fluid in the body since they contain potassium.

 

 

(5) Apricots – Apricot oil is an essential element in maintaining the level of moisture in the skin and controlling its elasticity. Apricots are rich in vitamins B, C, and A. These vitamins naturally aid in clearing blackheads, restore damaged cells on the surface of the skin and removes blemishes.

 

 

 

(6) Watermelon – The sweet taste of watermelon can make you forget all its benefits.They contain anti-oxidants, vitamins, and citrulline. Watermelon improves your metabolism, detoxifies your body and maintains the body’s acid level while hydrating the skin. Rich in vitamin A, watermelon helps keep skin and hair moisturized, and it also encourages healthy growth of new collagen and elastin cells. Watermelon has a lot of health benefits and therefore, falls on so many good food charts.

 

(7) Almonds – Almonds can replace a sweet snack and give you many benefits an ordinary snack does not. They provide you with unsaturated fats of all kinds, which are healthy fats the body needs daily. Enriched with vitamin E makes this snack stand out the most. Vitamin E keeps the skin and hair healthy. For the best results, avoid almonds that are roasted or salted but rather eat them raw. Almonds should be part of snack in between meals to avoid eating junk or fast food, for they are known to keep hunger at bay.

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Spirulina – The Powerful Sea Green

Spirulina is a blue-green algae plant that provides the body with immense health benefits! It is harvested from lakes in warmer climates such as China, Thailand, India, Africa, Mexico, Hawaii, and South America. However, it is being locally grown and utilized. It is available in powder, fresh, or in tablet form. It does not matter what form you take it; the health benefits of spirulina makes it the best nutrient-dense food source. However, you should keep in mind that the organic form of spirulina is always the preferred choice as others can be contaminated or have nitrate compounds as additives.

One setback is that it does not have the most pleasant flavor. But not to worry, there is always a solution for every problem. I will let you in on the secrets that will help you get the best from this powerful superfood!

Simple Options on How to Take Spirulina

Option 1 – Take  3000 mg dose of spirulina tablets every morning with breakfast. The recommended or standard dosage of spirulina is 3000 mg, but you may discuss with your health care provider. Depending on your current health, he or she will tell you the exact dosage that will benefit the most.

 

Option 2 – Mix one to two teaspoonfuls of spirulina powder with your yogurt, juice, or smoothies. As earlier stated, spirulina has a not too pleasant taste so combining it with your smoothie will help to reduce its bitter taste.

 

 

Spirulina should be taken at least one hour if you consume coffee, soft drinks, or alcohol. Caution: Adding these beverages can still destroy its enzymes and nutrients.

Categories of people who can use Spirulina:

Pregnant – It was revealed in a study that spirulina helps to protect the unborn from cadmium, which is a toxic heavy metal found in cigarettes, grain cereal products, potatoes, and some leafy vegetables that had been grown in contaminated soil or water.

Despite the promising results of another study that was performed on rodents, human volunteers who were healthy, and those who had existing medical conditions; there has not been enough supporting research or testing in pregnant or breastfeeding women according to a statement published by the U.S. National Institutes of Health. If you are pregnant, your physician may recommend that you avoid this supplement.

Seniors – A published research showed that spirulina was effective in counteracting certain conditions associated with aging such as anemia and immune function.

Weight Management – In a clinical trial published by the Department of Internal Diseases, Metabolic Disorders and Hypertension, University of Medical Sciences in Poznan, Poland, concluded that, “Three months of regular consumption of Spirulina maxima not only improves BMI and weight but also results in improvements in blood pressure and endothelial function spirulina in overweight patients with hypertension but lacking evidence of cardiovascular disease.”

Athletes – Are you a fan of athletic activities? Do you crave the need for endurance, more stamina, recovery and better performance? If yes, spirulina is the best bet. Most athletes make use of spirulina as a supplement to enhance their endurance and also boost their performance. Furthermore, spirulina prevents athletes from over training by providing support for their immune system. Spirulina speeds up the rate of metabolism which in turn aids burning fat faster by the body. Through this process, the body reduces its dependence on carbs for energy.

The beautiful thing about spirulina is that it is a source of energy for athletes according to a research published by the American College of Sports Medicine. During workouts or exercise, the primary cause of muscle fatigue is the build-up of toxins, but as stated earlier, to every problem there is a solution. Spirulina prevents the buildup of toxic free radicals in the muscles during training. The recommended dosage of spirulina for athletes is 30 grams per day. It is easily digestible and can be taken before or during a competition. Taking a few tablets after the contest will promote fast recovery.

Cautions

Sadly, there are many brands that are on the market that is grown in contaminated areas containing high levels of metal or unsafe bacteria. Low-quality spirulina products can harm your health. Always research the source. Purchase products from a company you know, or heard from someone. The manufacturer must provide their products details and contact information. If the prices are cheap, chances are their spirulina is not pure – fresh spirulina remains a dark green color with a flour-like consistency.

Heavy metal poisoning lies on where the algae are grown and how it is harvested. Even though metal toxicity is rare, this is one of the main reasons for going with a reputable, high-quality brand. Inquire with the manufacturer and ask if their product was tested and ask for a copy of the results if needed.

Those with an autoimmune disease or phenylketonuria, (PKU) should seek a physician’s counsel before taking.

Reactions, allergies and stomach discomfort can occur with taking spirulina. Usually, these symptoms will go away by reducing the dosage amount or completely stop taking spirulina altogether.

 

Creating Food and Drinks with Spirulina

Have you tried creating meals with greens from the sea? Adding spirulina will create a delicious experience! Besides the health benefits, an addition of spirulina will also make your meals colorful.

 

Shakes and juices are very easy to prepare. The preparation doesn’t take time or much effort. Take one before training or for breakfast!

The Banana Island Spirulina Shake

Ingredients:

3/4 Cup Watermelon, Frozen. (Pineapple can also be used)

1/2 Cup Non-Dairy Almond/Rice Milk

11/2 Frozen Bananas

1/2 Tsp Spirulina

Method: For a tropical spin, blend until it has a smooth consistency then sprinkle with some dried coconut or coconut milk.

The Go-Green Spirulina Juice:

Ingredients:

2 Medium Sized Green Apples Sliced

1 Small Lime

1 Fresh Chopped Cucumber

1 Tbsp Spirulina Powder

Method: Put in the chopped apples and cucumber in the juicer. Get your lime and squeeze over the contents of the juicer. Blend until the consistency is smooth and add in the spirulina. Blend again.

 

Spirulina can be added to fresh salads also. Sprinkle spirulina over your fresh salad and get yourself energized.

The Green Delight Spirulina Salad:

Ingredients:

1 Cup of Alfalfa

1/2 Cup of Fresh Basil

1/2 Cup of fresh Mint

2 Cups of Fresh Mixed Greens

1/2 Green Avocado Chopped

1 Cup Chopped Tomatoes

1/4 Cup of Raw Almonds

2 Teaspoons of Spirulina powder

Method: Get a bowl and break the mixed greens with your hands. Add in the raw almonds, chopped avocado, and diced tomatoes. Then finely chop the basil, and fresh mint then adds into the bowl. Get your spirulina and sprinkle over the salad. Mix with a teaspoon of olive oil.

 

You can also enjoy spirulina in impressive desserts. With the addition of spirulina, you get to enjoy a dessert filled with the nutrients needed by your body.

Spirulina Dessert:

Sweet Spirulina and Sesame Balls: Ingredients:

1/2 Cup Tahini

1/2 Cup Almond Flour

1 Cup Raw Almonds

125 ml Organic Almond Paste

1/4 Sesame Seeds

1 Tbsp Spirulina Powder

Method: Roughly chop the nuts. Combine all the ingredients in a bowl and mix thoroughly, mix until it’s smooth. Make small handfuls of the mixture into balls and then roll them in a coat of sesame seeds. After that, line a baking tray with baking paper. Put the balls on the tray and refrigerate for one hour.

 

 

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