Health and Fitness

Single Move For Stronger ABS... 5 Minute PLANK ........Abs, Chest, Butt, Back and Core  Workout                                                               Plank is very efficient exercise. Plank will strengthen your                                                                      abdominal muscle. 5 minute plank will change your body.                                                                      Plank is only one exercise in which five body parts  get...

Seven minutes to happiness! Did you know that there are enough seven minutes of activity to feel a huge sense of happiness? I have proof of that, like all those who tried it, but now it is scientifically explained. HIIT, or High Intesity Interval Training, high-intensity training with a lot of effort with resting moments in just seven minutes can “lift you out of the dead” and fix your mood for the whole day. Physical activity  is excellent against depression, too. The researchers who questioned this phenomenon divided the depressive respondents into three groups: the first one that was treated with depression only by drugs, the other, which was only treated with physical activity, and, third, in which people combined drugs with physical activity. After six months the result was virtually identical to all three groups – they cured depression. However, re-checking the condition of the respondents after six months showed stunning results. Those taking medication, e...

Accumulated circular training..... This must be a festive training, when in the illustration the tutorial has this cap. However, I’m sure it can be without a cap. In fact, I advise this training without a cap. The right thing to tell you, I am delighted with this program! Apart from being challenging, it’s fun and well-conceived and accessible. These 12 days are something that everyone can afford, and then, if he is a beginner, and be infected with a virus of recreation. It has to start somewhere, and this is totally cool for the beginning of a wonderful friendship with physical activity and the unbearable ease of a huge inflammation of the muscles. I am convinced that this concert is a very good party with a sense of success on every single day. And only at the end of the twelfth! It works at home, making everything together even more beautiful, smoother and more practical. The system of accumulated circular training is that – you accumulate: On the first day ...

Advanced circular training at home: no less exercises, no more sweats I apologize for what day after this training you will not be able to get up from the bed and what will this training break you down. If you do it hard, that’s because you’re trying. This round training in your home, which will cover all the muscles, only work if you have had previous experience with the training. If not, be sure to first look at the circular training for beginners. For this training you only need time (about 20 minutes), one children’s ball for football or basketball and a stable piece of furniture. Warm up, slowly. Always, but always warm before training. Raise the working temperature of the body, let your heart slam, let the muscles and joints dilate. Heat should not be too much effort, there is no need to lose power right at the beginning, but you must feel that you have put the body (and mind) into a state when you can expose it to effort. Here is one possibility: Warming up Li...

SIMPLE FOODS TO EAT AFTER WORKOUT* Foods to Eat After You Workout The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption. The following lists contain examples of simple and easily digested foods: Carbs Sweet potatoes                                                   Chocolate milk Quinoa Fruits (pineapple, berries, banana, kiwi) Rice cakes Rice Oatmeal Potatoes Pasta Dark, leafy green vegetables Protein: Animal- or plant-based protein-powder Eggs Greek yogurt Cottage cheese Salmon Chicken Protein bar Tuna Fats: Avocado Nuts Nut butters Trail mix (dried fruits and nuts) Protei...

HOW PROTEIN , CARBS, FATS  HELPS IN BUILDING MUSCLE Protein Helps Repair and Build Muscle Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown . Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue. It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout. Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise . Carbs Help With Recovery Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the ...

*Post-Workout Nutrition : WHAT TO EAT AFTER a WORKOUT ?   You put a lot of effort into your workouts, always looking to perform better and reach your goals. Chances are you’ve given more thought to your pre-workout meal than your post-workout meal. But consuming the right nutrients  after  you exercise is just as important as what you eat before. Here is a detailed guide to optimal nutrition after workouts. Eating  meal   After a Workout Is Important To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity. When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients s...

6 Ways To Get Ripped 6-Pack Abs! There’s no secret to developing your six pack. Check out these 6 nutrition and training tips to find out how you can succeed at your quest for six pack abs! It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard earned money. When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam. With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don’t have the time to sift through all of that junk to pick out a winner. ...