Fitness Guide and Diet Tips

Archive for the ‘Fitness Tips’ Category

A very frequent case is not desperate to lose weight after you’ve tried every diet and for having.

“Not an ounce,” is the typical sentence in these cases, leading the person to a state of frustration which then turns into resignation and continue to remain overweight.

It is therefore necessary to arm the Plan B:

Plan B is to find out why they are thin, may be due to several factors including:

* Wanting to lose more than what the texture of the body needs to stay healthy, in this case is then required to perform a proper physical training for toning and shaping and slimming.

* Glands malfunction. There are many people who do not know that your thyroid gland is not working properly, never made an endocrinologist examination and that surely is the cause of their weight. That most diets do never fail to move “Not an ounce.”

* Another cause may not include all food consumed per day and small snacks are really adding super caloric overboard throw the effort, so it is important to keep a daily food and drink, time, size and caloric amount if you can (looking at the nutritional information of each packet).

In a week you will know what foods these eating without realizing it and you can make the appropriate adjustments to improve your diet plan and thus achieve the goal.

Among easy exercises to lose weight , cycling is the most used in conjunction with the walk outdoors.

Cycling is an economical means of transportation and also an excellent exerciser, consider the benefits:

* Protects the body’s immune system.
* It tones the muscles of the legs, abdomen and improves posture.
* Strengthens the skeletal system (bones) in the density and strength.
* Protects joints.
Regulates the balance
* Controls the hormonal balance
* Reduces stress and depression
* Helps in blood oxygenation and circulation.
* Strengthens the heart
* Reduce the weight by burning calories
* Lowers cholesterol
* Reduces hypertension * Reduces tiredness and fatigue.
* Improves skin
* Improved quality of life.
* Provides energy

How many calories are burned riding a regular bike outdoors (not fixed)?

A person with 50 kg of weight per hour burns about 200 Calories.

A person with 60 kg of weight riding a bike for 1 hour burns about 300 calories.

A person with 70 kg of weight per hour burns about 454 calories.

A person with 80 kg of weight per hour burns about 518 calories.

A person with 90 kg of weight per hour burns about 600 calories.

When we think of ourselves as the first idea that comes to mind is exercise , and not mistaken, but good results from physical stress that we will do depends on other factors. To help your sport sessions make you look spectacular, keep in mind these helpful tips:

1. First, before you go on a diet and start exercising, consult a specialist to evaluate your overall health.
2. To begin your exercise routine you need to warm up the muscles between five and fifteen minutes. It is also very important to rest between each set for five minutes.
3. Drink water before, during and after exercise in small doses. If possible all day up to two liters, do not wait until thirsty to do so will prevent dehydration, and promote the elimination of toxins.
4. Food is very important. Eat mostly protein and carbohydrates and avoid fats and sugars. Do not exercise on an empty stomach or immediately after lunch.
5. Always consult your instructor. The position is very important to avoid injury. It is also important to breathe, inhale when moving in and out of high demand at the time to relax.
6. You must do the exercises thinking the muscle is working, it is recommended that you make in a mirror (to correct postures) and fully concentrated.
7. After working a specific part of your body (arms, legs or abdomen) you must rest a day for the muscle to relax, take shape and tone up . If this does not rest the exercise will have been useless and may suffer serious injury.
8. After exercise take a relaxing bath to cleanse the impurities removed by sweating, as these contain toxic substances that threaten the skin.
9. After exercising, change clothes and stay warm to cool down immediately and no muscle injury.
10. Do not fear muscle pain the next day, this is indicative of the exercise is paying off. Remember it is better to start with a smooth routine.

Over time, our tissues become softer, our skin loses firmness and sagging occurs, which makes our body is an unstoppable lead down, you lose muscle tone which is what gives strength to our body . This natural process that comes with the years we can not stop, but delays and improve preventive measures.

The elasticity of the skin is the dermis, which is the middle area of the skin, and is composed of 75% collagen fibers, which is a key element of the dermis as it is the resulting feeling of firmness, and binds to elastic fibers is a broad molecular spring as responsible for the elasticity of the skin.

Between these two elements of the skin forms a natural screen that supports it, the former gives power, tone and structure and the second provides flexibility and movement making the skin to return to its original state. In youth prevails soluble collagen has the ability to retain water, over time leads to insoluble collagen can not retain fluid causing it to dry skin.

Likewise, the spring-shaped molecules are shorter and decrease in number leading to that ordered and structured mesh before beginning to recede and the skin previously showed smooth smooth and lose firmness and elasticity.

To reaffirm our skin, first, we must use moisturizing agents capable of holding large amounts of water as new generations of creams anti-aging that slow the action of collagen, an enzyme that attacks and destroys the natural collagen, also using products containing assets that stimulate the cells that produce collagen and elastic, ensuring that they operate at full capacity.

Another important pair keep or regain the firmness of the body is muscle training , practicing some form of resistance exercise once or twice a week.

Finally, something you should not forget is to drink plenty of water, about 2 liters a day to keep muscles hydrated and toned.

When we reviewed our body (chest, belly, hips, thighs) to get in shape, we should not overlook the arms.

Many times we forget about them until it’s time to show off, not necessarily in the summer but any time that we have to attend an event, and there lamentations come because we found that redness and pimples or what Worse, they lost strength and are flaccid.

With the passage of time and little activity, the inside of the forearm ending in something like a curtain. However, this is preventable and can be solved. If we exercise three times a week and moisturize our arms well, you may not have problems of sagging or drooping.

To strengthen the triceps must exercise them to specific tables, but there are certain sports that help it, like volleyball, which is the most complete sport to exercise the arms, although it is difficult to practice if there is a group of people willing. Others such as tennis and paddle tennis are also complete and stronger but always bearing in one arm than in the other.

There are also technical sport to get in shape, help us adrenaline and that, if we want we can practice at home, these are the aerobics and Aerobic . The first is already known by all and the second is a combination of aerobics and kickboxing (drop kicks and punches), an activity very energetic and relaxing at once.

Another activity that is very invigorating and less dynamic, is the BODYPUMP, which is done with weights. We can choose the kilos we want, but it’s better than not to load too many biceps. To tone and tighten with a kilo will be enough.

A simple practice that can include in our daily routine and to help us keep fit with little effort is this: clench your fists and relax or to support the palms of the hands on the arms of the chair and raise the body slightly. You can perform at work or at home and although it seems ridiculous, help strengthen gradually the upper extremities.

There are areas of the body, especially women, in which localized fat is a real and lasting torment that can only end with a more forceful than diet and massage. The first thing that comes to mind would resort to plastic surgery, but there are other non-surgical alternatives that still little known but very well operated

One of these innovative options is cavitation or vacuum aspiration, which in the field of health and beauty also is called cavitation aesthetics. This is to generate micro bubbles within adipose tissue by a special machine to break the structure of the phagocytes, eliminating the fat in areas that are difficult to penetrate through other treatments.

Cavitation within the aesthetic, we can choose between three types of treatment: traditional or stable cavitation, the cavitation and Ultra cavitation double.

The first is done with the procedure explained above, excess tissue and excess fat making passes from solid to liquid to be eliminated in the urine. It is less invasive and uncomfortable than liposuction , plus it helps reduce cellulite.

Meanwhile, in the double cavitation bubbles are generated by waves of different frequency, which raise the internal temperature, storing energy for adipose tissue are broken by heat. As for the Ultra cavitation, this will produce low-frequency ultrasound to break the tissues without affecting circulation.

In either case, the approximate time it takes a session is 35 minutes. Should be practiced several of them, from 6 to 12 – every 72 hours on a specific body area to achieve the results expected.

The important thing is that we will feel better and we can see progress, since the end of each session will reduce 2 inches of body volume. Try it, provided it is in a clinic or aesthetic prestige.

Every Pilates exercise begins by first creating a ring of force around the navel. In this method the body’s center of power, which is situated in the lap belt and includes the area of ​​the navel, lower back and buttocks. Pilates found that strengthening this area is getting tone throughout the body and gain physical and mental balance.

This area is also served by yoga or tai chi, who see it as the place from which vital energy arises. In Pilates , the center of force is the foundation of all movement, not for nothing that the lap belt and lumbar spine controls, while the buttocks domain dependent control of the legs.

The first sessions of Pilates are designed to raise awareness and control of the abdominal area, which is considered weak, and where many people store fat. In this method over a hundred exercises designed just for this purpose.

Note that the classic abdominal fail to strengthen the abdominal musculature as Pilates exercises, because these are carried out with lower back flat against the maximum amplitude always looking inter vertebral and placing the stomach in and up .

This technique develops the abdominal muscles without danger to other areas of the body suffers, like the classic cervical abs. The feeling that prevails during the practice of Pilates exercises is to be lengthening and slimming the waist belly, so that your back is protected.

And another unique feature is that Pilates is the way you work the muscles to gain strength, elasticity and motion control at the same time. Each exercise, either in mat or machine, hits the deep muscles, rather than on the peripheral or superficial, as with other types of gymnastics.

If we combine our diet with some exercise, get inches and gain strength to remove. We know that the skin is supported by the muscles, so if these are firm, smooth and look more beautiful.

Our exercise routine should be based on types FOLLOWING:

Exercises “fat-burning”: three times a week aerobic exercise like walking or swimming for half an hour.
Modeling exercises: Combines cardio with toning exercises other three times a week.

To get a more effective, it is ideal to 5 days a week 45 minutes of cardio followed by thirty minutes of toning.

And if you do not have time to go to a gym, there is no excuse for not exercising at home , you can do with these simple routines that we present below:

If you notice fluid retention :

For the most effective leg squats are: does the act of sitting, but without actually doing so. By lowering the butt moves back and feels the weight on your heels. Your knees should be straight with your heels. Make two sets of 15 repetitions.
For the abdomen, the transverse abdominals, your back, arms behind his neck, place your left foot over right knee. Raise your head and try to touch your right elbow to left knee. Also performed two sets of 15 repetitions.

To fight the flab:

Buttocks: knees, back straight and elbows at right angles, lift one leg bent up to the height of the buttocks, as if you gave a kick. Make two sets of 15 repetitions with each leg.
Inner thigh, side with the base leg straight and the other resting ahead. Rest your head on the arm that is on the ground. Raises the base leg as much as possible and return to starting position

Since the revolution which marked the Pilates method as a source of relaxation and health, we had not experienced any therapy that could give us these benefits.

Now comes to the gym and specialized centers, kinesis, a machine that provides three-dimensional movement through a cable and pulley system that allows almost any type of exercises, range of motion possible and work all muscle groups.

Kinesis machines are designed around a complex set of wires and pulleys that allow variable resistance up to 400 different movements, and work every muscle group of the body.

They also allow the measure to graduate the intensity and the resistance of each component, so that no problems adpater to all audiences, ages and physical conditions.

Kinesis has been created taking as inspiration only humans and their movement, and seeks to restore the proper balance between body and mind through the joint activity of thought, balance, flexibility and strength.

But its benefits are not limited to the balance of force or the physical plane, the kinesis allows muscle tone generally as effective as weights and without side effects. It has been shown to be effective if you want to gain muscle and lose weight.

Practitioners of kinesis can in a few sessions, improve body stability and increase mobility auricle, improving conditions such as artitris or osteporosis.

It also serves as reinforcement in any rehabilitation process fracture or muscle problem, as their movements are a little forced and at times extremely soft, so there is no risk of damage and overload.

At the time of exercise pay special attention to the abdominal area and spine, correcting poor posture and preventing back pain and those related to the cervical area.

Kinesis allows you to retrieve the actual body awareness, which leads to achieve a state of total relaxation that encourages the birth, and the maintenance of perfect harmony and wellbeing. The ailments that are directly related to stress, such as headaches or insomnia, even disappear.

The walk is a safe exercise, healthy, invigorating, relaxing and enjoyable.

Walking is a popular activity that demands no age or physical condition does not need great equipment.

A walk 30 minutes three days a week enough to improve your figure.

Now there is no excuse for this exercise because there are various options, learn from what each one.

For the lazy : if you are of those people who are bored walking, consider a tour of a mall, but not stop at every window. Also a date with someone for a coffee in a place that forces you to walk briskly for fifteen minutes.
For busy: If you have time to take a walk, climb stairs, go to buy bread, and so on. They perform daily activities and make them walk out of necessity gives us health benefits, prevent high blood pressure, strengthens muscles and improves sleep quality.
Walk to the family dynamic: the ” Nordic Walking “is a new sports concept. Consists of walking with special poles and used a technique similar to skiing. Lets walk the river banks, meadows and mountains. The sport moves approximately 90% of the muscles.

To optimize the walk should start with your back straight. It is a question of feeling like an athlete, keeping the head aligned with trunk and pelvis, shoulders straight and arms swinging slightly.

Try to walk so that your heel touches the ground before the rest of the foot, and does stretching before and after, to prevent pain and stiffness in muscles and joints.

The proper attire for a comfortable walk is as follows:

The costumes: dress simply and comfortably. A skirt or wide pants legs for moving with ease and shirts or cotton shirts that allow sweat without difficulty.
Footwear: This should be comfortable. If possible, sports shoes or shoes that fits well the foot.

Remember that frequent walks have a cumulative effect. If you burn 200 calories a day hike in a year you can lose 10 kg.