Physical Fitness You Probably Didn’t Know

Did You Know?
Despite being aware of the dangers of a sedentary lifestyle, around 25 to 35% of American adults give little importance to physical activity.
Let’s face it, we tend to shirk physical activity or exercise every time the opportunity arises. We may have a membership to multiple gyms but are hardly regular to even one. We do not hesitate to throw some frivolous excuse in order to skip exercise. This negative attitude towards physical activity stems from the belief that one has to spend hours in the gym to improve overall health.

However, exercise is considered to be a natural antidepressant, and it can be a fun activity that can uplift your mind and body. Moreover, it is one activity that you can really enjoy. So, we at Buzzle, have decided to do our bit to motivate you to lead a healthier lifestyle, by presenting a few fun fitness facts.

Fun Facts About Physical Fitness

If you are able to keep your conversation going while doing a workout, it means you are not exercising at a high intensity.
There is no such thing as ‘ideal time’ for exercise. Exercise is beneficial no matter what time of the day you choose to do it.
Your daily workout need not be structured. In order to stay healthy, you just need to be consistent in whatever type of exercise you do.
People who engage in weight training and wish to quit smoking have a twofold chance of quitting the ‘cancer stick’ successfully than those who avoid weight training.

Men who exercise with their counterparts tend to stay motivated and workout with heavier weights. To put it simply, weight training with your female partner is sure to give excellent results.
Studies suggest that whenever you walk for an hour, you add 2 hours to your life expectancy. No wonder, it is said that walk a mile daily to be healthy and fine.
If you have a sedentary spouse, there is a high probability that you too will remain sedentary. Another study has shown that if your partner is leading an active lifestyle, there is an 85% chance that you too will lead an active lifestyle.
It is a myth that if you stop exercising, the gained muscle mass turns into fat. Muscle and fat are two different tissues that cannot transform from one tissue type to another.
As exercise builds muscle mass and burns extra fat, one can still gain weight despite losing fat.
Exercise helps to uplift one’s mood as it stimulates the production of endorphins, commonly known as the happy hormones, in the body.
People who exercise are in good shape and tend to share healthier relationships with their partners, kids, and co-workers.
While exercising outdoors, we tend to face resistance from environmental factors like wind, heat, and cold. This is not the case with a gym that provides a controlled environment. Hence, outdoor exercise tends to slash more calories as compared to an indoor workout.
A 5-10 minute warm up session raises metabolic rate, which promotes better oxygen delivery and utilization to the working muscles. No wonder, a warm up provides superior muscle control while exercising.
It is observed that the metabolic rate stays elevated after exercise. So, the body continues to burn calories even after the workout, which is more than the calories you burn during exercise.

Dancing is a fun gym-free activity to boost your heart health. The wide range of movements associated with dancing can certainly provide cardiovascular benefits.

A vigorous workout can cause substantial loss of body fluids. So, it is essential to drink water before, during, and after exercise to keep yourself well-hydrated.

Genetically, women do not have the capacity to develop a bulky muscular body as they have very less testosterone―the hormone needed to develop large bulky muscles.

Muscle tissue is found to be 3 times more effective in burning calories than fat tissue. This is because muscle cells utilize much more calories than fat cells, even at rest.

The working of muscle tissue is highly dependent on the fluid levels in them. Even a small drop in fluid levels can reduce its performance considerably. It is observed that while exercising, if a muscle loses just 3% of its fluids, its strength reduces by 10%.

Simply visualizing a particular type of exercise in your mind triggers the muscle synapses.

The only exercise where you need to stop breathing in order to do it successfully is swimming underwater.

A really good laugh uses face and abdominal muscles as well as increases heart rate. In fact, laughing 100 times a day is equivalent to riding an exercise bike for 15 minutes.

An average individual will have walked around 70,000 miles till he reaches old age.

According to the American Council on Exercise, calorie deficit obtained by engaging in 60 minutes of inline skating or running is more or less the same.

In case, you are not exercising daily, you may lose up to 80% of your muscle strength by the time you reach the age of 65.

Being thin does not mean that the body fat percentage is always normal. It is not the weight but the amount of fat that matters the most. So, people with healthy weight, can still have high body fat percentage, which can be detrimental to the health.

In order to get rid of an extra pound of fat, you need to burn around 3,500 calories.

According to Dutch researchers, people who consume alcoholic beverages half an hour, prior to their meal eat more calories. So, one can conclude that drinking alcohol before meals helps increase appetite.

Tomato ketchup is more effective in warding off heart ailments than fresh tomatoes. Lycopene, a compound that boosts heart health, is found in tomatoes. However, this compound is better absorbed when it is present in ketchup.

Although yogurt is considered to be a diet food, one should avoid Greek yogurt when dieting as it is found to be high in fats.

Drinking beer in moderation can also help boost bone health. This is because beer contains dietary mineral silicon that helps strengthen the bones.

Fun Facts about the Human Body

To utter a single word, your body uses about 70 muscles. A smile uses 17 muscles, whereas 42 muscles are required to frown.

If all the nerves in the human body are joined together, they would cover a distance of 45 miles.
During normal breathing, on an average, a person uses 7 quarts of air per minute.

A one-minute French kiss can burn around 26 calories.
Of the 206 bones found in the human body, 52 bones are located in the feet.

You cannot keep your eyes open while sneezing.

A man’s heart can beat almost 6 beats per minute slower than a woman’s heart.
Fingernails can grow up to 4 times faster than toenails. The middle fingernail grows at the fastest rate.

A given quantity of blood pumped from the heart requires only about 23 seconds to complete a round of the circulatory system.

The right lung is slightly larger than the left lung. This is because the left lung makes space for the heart in the chest.
The food swallowed after chewing takes 7 seconds to reach the stomach.
When the urinary bladder is completely full, it is inflated to the size of a soft ball, which is slightly larger than a cricket ball.

Every time you gain a pound of fat, there is addition of 7 new miles of blood vessels to your body.
The brain receives electrical signals from the nervous system at very high speeds that can reach up to 200 miles per hour. Also, every second the brain gets flooded with 100 million nerve signals that are relayed from the sensory organs.

Physical Fitness to a Healthy Life is Often Ignored

The significance of physical wellness can’t be focused on enough by wellbeing specialists and those who’ve changed their way of life around for good. Realize why you ought to consider the same, and why this is vital for your prosperity.

Wonder why health-conscious people pay so much attention to their regular workouts and their diets? Well, if you have been ignoring the advice of others on the importance of physical fitness and are reluctant to give up your sedentary lifestyle and unhealthy eating habits, it is time to wake up and smell the coffee.

What is Physical Fitness?

Physical fitness is defined as the state or condition of being physically sound and healthy, especially as the result of exercises and proper nutrition. It is, thus, a state of general well-being, marked by physical health as well as mental stability. Physical fitness is not just about having a lean body; it is about having cardiovascular and overall muscular endurance, as well as a strong immunity system, and most importantly, a satisfied and happy state of mind.

Why Do I Have to be Physically Active?

Physical fitness is one of the most important things in life and one of the most valuable assets one can ever have. Health is one of the pre-requisites for a happy, well-balanced life. There are several advantages of being physically fit; here is how physical fitness helps you in the long run:

Cardiovascular Endurance: Cardiovascular endurance is nothing but the measurement of your heart’s strength. It also implies the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes. Physical fitness helps you achieve cardiovascular endurance and helps to increase the oxygen flow to all the body muscles.

Muscular Strength: A balanced and regular fitness regimen helps to increase the ability of muscles to exert force and sustain contraction. In short, to put it simply – a regular workout will make your muscles stronger and thus, increase your overall strength.

Self-Confidence: When you look good and you feel good, it is obvious that you have no inhibitions and insecurities to bog you down. A healthy mind and a healthy body are a big boost to your self-confidence.

Flexibility: A regular workout session will ensure that you move your joints and muscles to their fullest extent and hence, it will increase the flexibility of these joints and your overall body. Flexibility in body movements is achieved only through physical fitness.

Body Composition: One of the indicators of physical fitness is a balanced and healthy body composition. Minimum level of fat and maximum level of lean mass is a sign of a healthy and fit body. The lean mass includes muscles, bones, vital tissues, and organs.

Beautiful You: Exercise and overall fitness helps detoxify your body, and thus lets your skin breathe. It also helps to tone your body and thus enhances your overall appearance. So in short physical fitness keeps you beautiful and glowing.

Healthy Mind: A healthy mind dwells in a healthy body. Any exercise included in your fitness regimen, will lead to the production of endorphins in the body. Endorphins are chemicals that make you feel happy and hence a healthy, physically fit body is always accompanied by a healthy mind.

Drive-away Illness: Yes, it is true. Moderated and balanced workout in a fitness regimen helps to boost the immune system of the body. Fully functional and strong body immunity means that your body develops the strength to ward off diseases and infections.

So, in short, to have sense of satisfaction in your life – it is not just the materialistic things that you need – it is your own physical fitness, which will help you in the long run. A disease-free healthy body and mind are simply priceless. So, the next time you skip breakfast to rush to office or don’t find the time to exercise owing to your busy schedule – think about this. Live your life to the fullest, but more importantly, live it wisely and invest time in your own health.

Career Opportunities in Personal Fitness

unduhan-11Individual wellness has picked up a great deal of prominence in the late years. While the need to stay fit and fine is clearly the inspiration, numerous individuals are doing their best to get fit as a fiddle and look better. In this article, we will observe three vocation openings in the field of individual wellness.

In the recent years, we have seen a tremendous urge amongst people to stay in shape and flaunt their assets. While women are working harder to get slimmer, men are no behind in their endeavor to flex their muscles and get perfect six pack abs. Health and fitness centers have mushroomed in every nook and corner of the city and apparently the fitness industry is at its peak. Personal fitness is a special branch of healthcare industry, dedicated to training individual clients. It has seen a robust growth as people have increasingly demanded for expert guidance. In case, you’re aspiring to be a personal trainer, it is great move as this is a booming field and you get to meet new people, help them stay healthy and most importantly, you focus on your fitness besides earning some good side income. Some other good career opportunities in this field are athletic trainer jobs, recreation coordinator jobs and nutritionist jobs.

An Overview of Some Career Opportunities in the Personal Fitness Field

Personal Trainers
Like any industry, seniority and work experience of fitness trainers matters for achieving success. Mostly, personal fitness trainers are hired by local fitness centers in a state or city and they’re required to provide assistance to individual clients regarding correct technique of doing specific exercises. Personal fitness trainers demonstrate all exercises to clients by using the gym equipment so that the risk of injury to the client can be avoided. The need of personal fitness trainer also stems from the fact regular workout and gym sessions can become monotonous and discouraging. Just like a mentor, a trainer motivates clients and keeps them on their toes to achieve their set goals – that can be anything like weight loss, weight gain or strengthening a particular body area. The more education, specialties and certifications a personal trainer has, better is the career development path. Corporate fitness trainers – that are individuals who’re hired for teaching fitness tips to corporate employees is one of the faster growing sub-branches of this field. Earnings of personal trainers vary depending on several factors.

Education Requirements
Degree, diploma or certification in any of the fitness subjects as per the interest of the candidate. Increasing number of employers nowadays demand candidates to have at least bachelor’s degree in health and fitness subjects. Majors in personal training, group fitness, and a specialization such as Pilates or yoga can improve chances of success.

Licensing & Certifications
Personal trainers must take certifications before they start working in clubs or health fitness centers. The minimum requirement for obtaining certifications is a high school diploma. Personal trainers can take certifications in cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED). Depending on area of expertise, certifications may vary. Many medical schools provide certifications in various disciplines related to personal training. All certifications require high school degree and they may have written and oral exam tests. You have to be prepared to show competency in your specialization area.

Earning Potential
Earnings of personal trainers can shoot up like anything provided they have celebrity clients. Nevertheless,
personal trainer salary between US$20,000 to US$35,000 per year depending on several factors.

Athletic Trainers
Athletic trainers work for diagnosis, treatment and rehabilitation of muscle and bone injuries. That forms the basics of the job description of an athletic trainer. People of all ages, athletes and industrial workers are treated by athletic trainers. Athletic trainers are actually a part of health care profession and they’re not directly a part of personal fitness career. However, since most of the athletic trainers work in outdoor sports related jobs, they are usually present for competition practices. I have included this profession under personal fitness career option to just give an idea to aspirants about another closely related career option like personal fitness wherein restoring health and invariably fitness of the client or patient is the top priority.

Education Requirements
Although there is a lot of flexibility when it comes education requirements for personal trainers, athletic trainers compulsorily need education in bachelor’s degree in athletic health subjects. A master’s or even doctoral degree after bachelor’s degree is a must to succeed. The National Athletic Trainers’ Association reports that almost 70% of professionals in this field hold master’s or doctoral degrees.

Licensing & Certifications
Athletic trainers have to pass certifications exams and they have to keep their profile updated by continuing education in this field. Nearly all states require athletic trainers to own a license and get registered before practicing this profession. The Board of Certification, Inc. (BOC). Grants certifications that are considered to be licenses for practicing this profession. To get certified, one needs to have requisite educational qualifications.

Earning Potential
Most of the athletic trainers work full-time. The salary of an athletic trainer ranges between US$20,000 per year (in the start) to US$40,000 per year (with good work experience). Some athletic trainer can earn as high as US$60,000 per year if they keep their profile updated by continuing education, even while working.

Although in UK, US and Canada, the term, “nutritionist” is not recognized legally and there are a large number of people claiming themselves to be nutritionists, it is one of the growing specialties in person fitness. While personal trainers can advise clients on perfect exercises, adequate dietary requirements are suggested by the nutritionist. The more correct term we can use here is that of dietitian as becoming dietitian requires certain professional requirements.

Education Requirements
Bachelor’s degree in foods, nutrition, dietetics, chemistry, biochemistry, microbiology, physiology and other subjects like business, mathematics, statistics, computer science, psychology, sociology, and economics. Master’s degree is always an added advantage. Training and internships help a lot to get good employment.

Licensing & Certifications
Amongst 46 states that have imposed laws on dietitians, some grant licenses for practicing this profession and some expect candidates to have certifications. You have to inquire in your state office regarding licenses related to this profession. Certifications are awarded by the Commission on Dietetic Registration of the American Dietetic Association and that increases credentials of the dietitians.

Earning Potential
Starting salaries can range anywhere between US$25,000 to US$ 30,000 per year. With some years of experience salary ranges between US$30,000 to US$40,000 per year. Well settled registered dietitians can earn as high as US$60,000 or more per year.

If you’re interested in any of the above professions, make sustained efforts to succeed in it. It is a good career for you, if you wish to own an independent gym or health center in the future and you want to be self employed. Think over it!

Unique Fitness Challenge Team Name Ideas That Spell Inspiration

Why Should You Workout in Teams?

A group workout helps you accomplish snappier comes about by giving the needed help, inspiration, and a feeling of responsibility to the kindred colleagues. Specialists recommend that when in a gathering, we are less inclined to avoid the activities we don’t care for. Wellness challenges beat these little restrictions that turn out to be huge obstacles in our wellness objective.

The benefits of working out in a group are incomparable to isolated exercising. The entire process of achieving your health goals doesn’t only involve physical exertion, but emotional as well. During the days when feelings such as monotony, physical pain, or sheer laziness distract you from stepping into the workout zone, the presence of people who drag you into the workout session through their motivation, or perhaps, rude comments is something you really need to speed up your success rate. As Woody Allen puts it, “Eighty percent of success is showing up.”

If you have been through this vicious circle of fighting with yourself every day, whether to spend your time sleeping extra (if you workout in the morning) or having drinks with your friends (if you workout post office hours), then you need to be in a team of those who want results badly … like really badly! We assume that because you are looking for some suggestions for fitness team names, you have already decided on the right thing to do. In the following section, we present you with some interesting team names.

Good Fitness Challenge Team Name Suggestions

Your group could either be composed of people who share the same fitness goals, or have different levels of fitness resulting in varied goals for each member. Either way, group workouts are great fun! If you are with like-minded group members, they will provide constant support, and if you are in a versatile group, where both paunch owners and ab owners workout together, you will push yourself beyond your accepted limits to increase the pace to reach your dream body. The following list will give you a mix of some motivational and funny team names to represent your enthusiasm in challenges and competitions.

The SlimsonsRise of the Fit-iansFlab BustersWalking Fat BurnersFit AvatarsBad Fat ChuckersWeight BendersFat Shed-iatorsThe FlexionsHot Bod MakersWaist ShapersFitness FanaticsWorkout StylistsGym BornsBody TonersThe Real ContendersRise of the Fit-iansHard Rock Ab OwnersBody SculptorsCarb BlockersJunk BunkersPaleo HuntersFlab ShrinkersCoast BustersRecord BeatersFitness ManiacsSweat LoversHealth WarriorsFlab FightersFat to FittestFlexible DivasSnacks Over MealsCellulite AssassinsSerial HikersFitness ChasersSkim & SlimDie LardLean & MeanFat FuryMission Slim-possibleSlimalicious BabesFlab-u-lessDownsizersThe Gymnastics FourThe SlimfitsBad Beach Body BoysWomen SlimpowermentFriends with WeightliftsGods with Hot BodsThe Shedding MachinesBroad Chesters United

Your team name can be as serious or playful as you and your group members wish to be. These were just a few of the many potential names that you can come up with. The following section will tell you how.

Tips to Formulate a Good Team Name

A name says a lot about its bearer. While this statement isn’t always applicable to our names, it sure stands by every word when it comes to a team. Depending on how you want the image of your team to be―from serious and deadly to funny and playful―you can be as creative and versatile as possible. The following tips will help you to understand the basic approach that works for coming up with good team titles.

★ You can use acronyms! For example, something like FLASH, which stands for ‘Fitness Lovers Always Stay Hot’ would be an awesome option.

★ You can reflect the USP of your team with the name. For instance, if you guys love to run for fun, then something like ‘Runaway Fitness-iasts’ would be suitable for your specialty.

★ You can use some inspiration from some renowned movie names, or perhaps the titles of some daily soaps and come up with a name. For example: The Fat Slayers.

★ If you’re willing, you can also highlight your mantra for fitness through your team name. For example, if you follow a Paleo diet to remain in shape, something like the ‘Paleo Gods’ would be bang on!

★ If you have worked really hard to get the body of your dreams, then you have the right to show it off! Take pride in keeping names such as ‘Fitness Definers’ because you’ve earned the right to do so.

Remember, the name is for a ‘team’, and when you decide something for a team, it is crucial to give each and every member equal importance. When you all are coming together for a purpose as committed and crucial as a fitness goal, it is best to avoid ego clashes as much as you can.

Benefits of Physical Fitness

We frequently read about the significance of physical action and set out to practice every day. Be that as it may, we frequently overlook our resolutions. Here is an awakener that educates you regarding the advantages of physical wellness.

Our physical fitness is closely associated with our quality of life. Physical fitness is one of the primary factors that are responsible for our physical as well as psychological well-being. Health is, to a certain extent, nature’s gift and a hereditary factor, but maintaining health is mainly in our own hands. It is our responsibility to keep this gift from nature, fit and fine. Physical fitness is the key to happiness in life.

Benefits of Physical Fitness

Physical fitness encompasses human physical abilities such as body composition and coordination, cardiovascular capacity, stamina, speed, flexibility and overall strength.

Physical fitness prevents the occurrence of a variety of diseases. It develops a capacity to fight infections and certain other diseases. Physical fitness helps prevent many of the major cardiovascular diseases.

Most importantly, our physical fitness is responsible for the postponement of the process of aging. A healthy body is home for a healthy mind. Physical fitness facilitates a sound psychological state, thus preventing us from mental diseases.

A physically fit individual is happier than an unhealthy one. Physical fitness coupled with a healthy lifestyle is one of the vital factors contributing to quality life.

As physical fitness is responsible for the overall well-being of an individual, the maintenance of physical fitness should be one’s top priority. Engaging in some daily physical activity is the need of the sedentary life of today. After all, health is the only wealth that is going to remain with us for a lifetime.

Benefits of Physical Activity

Physical activity helps in the reduction of excess body fat; it decreases blood triglycerides and increases the energy levels of the body. It improves blood circulation and helps in keeping all the body organs fit and functioning. Exercise benefits the body by increasing its capacity to take in oxygen. It increases the ability of the blood to carry oxygen.

Physical activity is responsible for smoothening the process of digestion, thus avoiding constipation and digestion-related disorders. The loss of extra body fat helps prevent diseases like diabetes, hypertension and other obesity disorders. It improves our cardiovascular health by increasing maximal cardiac output and stroke volume, and helps in the prevention of diabetes by improving glucose resistance. Research has shown that a regular physical activity reduces the possibility of getting certain types of cancer. Studies have revealed that breast cancer is less often found in sportswomen and that intestinal cancers are more occurrent in physically inactive people.

Physical activity results in the strengthening of our bones and muscles. It can substantially reduce the risk or arthritis and other bone diseases. Daily exercise helps us prevent fractures and bone injuries that take place due to weak bones.

Exercise helps us decrease stress. It makes us feel energetic and happy. Daily physical activity helps us remain active and fresh throughout the day. Physical activity helps us deal with stress and fight depression. It is beneficial for our mental well-being as it is responsible for the release of certain hormones that are responsible for our psychological well-being.

The manifold benefits of physical fitness can come into effect only through regular physical activity. Hope this inspires you to engage in some form of daily exercise. Happy exercising!

Components of Physical Fitness

The five noteworthy segments of physical wellness are cardiovascular perseverance, strong quality, solid continuance, adaptability, and body arrangement. This article gives data in regards to the same.

5 Major Health-Related Components

The definition of physical fitness is relative. Physical fitness for athlete is different from a normal healthy person. Generally, it can be defined as the ability of the body to function normally throughout the day, ability to perform other usual activities, and still have enough energy stored to manage excess stress in case of emergencies. The 5 major components which contribute to good physical condition are:

Cardiovascular Endurance
Cardiovascular endurance is the component which helps to check if the heart and lungs are working in unison to provide oxygen and blood during the workout. Lungs bring oxygen to the blood. This blood is pumped by the heart for muscular and other systems of the body. Some of the best cardiovascular exercises are swimming, aerobics, and skipping with a jump rope.

Muscular Strength
This component is one of the most considered components amongst all when thinking of a person being fit or in shape. Muscular strength means the ability of the muscles to lift weight. In a workout, it is important that you have weight training to build muscles so that the body is capable of lifting different amount of weights. Some examples of muscle strength training exercises are bench press, push ups, calf raises, etc.

Muscular Endurance
Muscular endurance means the ability of the muscles to perform repeated exercises without getting tired. Simply put, the ability to withstand more repetitions of the muscle-training exercise. Some examples of the strength training exercises are running, cycling, cross-training on elliptical machine, etc.

After a workout, it is important that you perform stretching exercises to improve your flexibility. Flexibility component among the major components of fitness, tests the ability of all the joints in the body to move to their full range of motion. Stretching exercises like hamstring stretch, quadriceps stretch are examples of stretching exercises. When performing stretching exercises, it is important that you go slow and hold the position for an appropriate time. Yoga poses are an excellent way to improve your flexibility.

Body Composition
This component takes into account your body type, which is according to the height, weight, frame size, and the proportion of the fat mass compared to lean muscle mass. One excellent way to determine the body fat is underwater weighing.

The 5 main components of physical fitness can be used to define an average person. However, for successful sports participation, there are around 6 major skills-related components. These include speed, agility, balance, coordination, reaction time, and power.

But, these are the requirements for athletes. For a healthy body, you should have all the components in your workout. It is important that you consult your doctor, before entering any physical training program if you have any health condition. One of the best workouts which constitute maximum of the above components is swimming. Swimming is a cardio and strength training workout, which helps build lean muscles. With swimming, there is a reduced possibility of any injury, and it also provides great flexibility and endurance to the body.

Fitness Model Diet

images-2Nearly everybody will concur that wellness models have the best bodies around. In spite of the fact that practice assumes a critical part in building up that etched constitution, it is the sustenance devoured that gives the completing touches to an incredible body. We should comprehend the significance of a sound eating routine in the vocation of a wellness show.

Without a doubt fitness models are some of the most fittest and attractive people on this planet. Millions idolize them, and dream to achieve that perfect body someday. However most of them are unaware of the amount of training, and discipline involved in being a fitness model. They follow a strict workout regime, with a balanced diet plan that is specially designed according to their body. There is no room for mistakes. Following a strict regime with dedication is extremely essential because getting that ripped body takes a lot of time.

Always remember, no one has ever achieved a great body by starving or living on supplements alone. A planned and rigorous workout is essential, and thus fitness models consume meals that are filled with more proteins, vitamins, and minerals. For admirers who want to see themselves on the cover of various magazines, start following a healthy lifestyle by avoiding processed foods, carbonated drinks, and artificial sweeteners. Here is an example of the foods consumed by a fitness model in a single day.

Important Diet Tips

No Crash Diet

Refrain from following a crash diet, people who follow crash diets lose out on a lot of nutritional substances. It is essential to get rid of the various irregular eating habits, and make sure only the right stuff goes inside the body.

Choosing the Right Foods

The diet of a fitness model majorly contains healthy meals. The menu consists of lean meats such as turkey, chicken, fish, whey protein, healthy fats, oatmeal, brown rice, and beans. Complex carbohydrate foods are high doses of energy which are extremely essential after a heavy workout, while vitamins play an essential role in the overall conditioning of the body.

Avoid Canned Veggies

Canned vegetables are preferred by many, as they have a long shelf life due to the high quantity of preservatives added. Such foods have no place in a fitness model’s diet, as they contain high amounts of sodium which causes bloating. A fitness model should always consume fresh fruits and vegetables, as they have a high nutritional content and can be cooked in different ways.

Fresh Fruits and Vegetables

Load your body with essential nutrition by consuming fresh fruits and vegetables such as strawberries, oranges blueberries, kiwis, raspberries, broccoli, spinach, collard greens, and green beans. Also pop up some nuts, dates, flax seeds, and avocado as they contain monounsaturated fats and play an important role in improving the appearance of the skin and hair.


Water is the poison of a fitness model, and almost 3 gallons should be consumed each day. Keeping the body hydrated is important for muscle building and fat burning. Minimize the consumption of carbonated beverages, and alcohol as they make the face look puffy. Having a glass of red wine once a week is considered healthy.

Diet and exercise go hand in hand. Eat everything that is available but in moderation, have little morsels of sweets but never refrain from them. Having everything in moderation will not deprive the body of nutrients, and in time you can have a healthier and fitter physique. You can also consult a nutritionist for an appropriate diet plan that suits your body. Becoming a fitness model is difficult, but not impossible; a disciplined workout regime and a balanced diet helps you get closer to that goal.

Unmistakable Signs That You are Becoming a Fitness Freak

At the point when at the rec center, there is a constant flood of excitement as practice is something that makes you glad. You abstain from garbage nourishment, and good dieting is a piece of your way of life. These are a few signs that you are turning into a wellness crack.

It is easy to spot fitness freaks; their daily life revolves around what they like the most – workout and healthy food. Start talking to them and they will start giving you nutritional advice. They will never get tired of talking about training strategies that may work for you. Their lifestyle is similar to that of people from the sports field. They are strict about their diet and exercise regimen and very particular about their fitness.
Here, we give you some signs of a fitness freak. If you find them in you, the chances are high that you are becoming one!
1) No matter how late you are in office, you prefer to use the stairs instead of the elevator. You often talk to your sedentary office workers about the importance of taking the stairs and how it is a great cardiovascular exercise.

2) A good workout for you is one that leaves your body sore.

3) You have multiple pairs of shoes for different workouts.

4) You often browse through fitness websites and like to find what more can be done to make your workout interesting.

5) You are proud of your strong physique and want others to recognize it.

6) You are more interested in having protein shakes than cocktails.

7) You plan your busy schedule in such a way that you can spend the maximum time at your gym.

8) Carrying a heavy bag is a pleasure for you as you consider it as a good workout for your muscles.

9) Gym memberships, workout clothes, and subscriptions of health magazines are some gifts that top your favorites’ list.

10) You shun eating junk food and make the ones who have it, feel guilty.

11) While your family and friends like to read political magazines like ‘The New Yorker’ and ‘The Week’, you prefer fitness magazines such as ‘Health’, ‘Muscle and Fitness’, ‘Shape’, and ‘Prevention’.

12) Frequently changing the workout routine is your habit because you like to make your workout challenging. You are constantly looking for ways to make your workout more difficult.

13) Adequate hydration is your top priority and you often talk about the special fueling required before and after workout.

14) No matter what, you don’t miss your exercise routine and you are ready to get up even at 5 am to sneak a workout into your super-busy schedule.

15) You check your heart rate monitor more often than your Facebook account.

16) When it comes to celebrity news and gossip, you are only interested in who lost or gained weight and how.

17) You follow a 6-meals-a-day plan and prefer food that is nutritious.

18) You possess more sports and workout clothes than regular ones.

19) You love the gym and your idea of a successful happy hour is a good workout that leaves you gasping for breath.

20) Your fitness trainer quickly becomes your close friend and you spend more time with him than with your friends.

21) As you spend more time in the gym, you can easily recall names of the gym staff members.

22) Thanks to your frequent visits to the health club, you swipe your gym ID card more often than your credit card.

23) When thinking of buying a new house or looking for a new job, the first consideration in your mind is the distance of the gym from your work/home.

24) You often get competitive in the gym whenever you notice someone running harder on the treadmill. You challenge yourself with more training.

25) You always travel with your running shoes and a jumping rope to squeeze in workout whenever possible.

26) You would like someone appreciating your well-toned physique rather than complimenting your outfit.

27) You prefer to exercise like crazy to sweat out the calories, rather than dieting.

28) Your playlist consists of only workout songs. There is no place for dance music on the list.

29) Your general rule for makeup: think waterproof and apply minimally so that it does not get messed up during your workout.

30) Your Facebook page and News feed is full of training and dietary tips to improve fitness.

On the whole, if you are a fitness freak, you will never favor the taste of a food over its health benefits. You will exercise regularly, and always be ready to train harder for a fit and healthy body.

The Importance of Exercise Will Give You Serious Fitness Goals

Working out is fundamentally essential for carrying on with a solid life, and this article will quickly disclose to you the significance of work out. Numerous individuals disregard this movement, just to think twice about it at a later stage. You should not commit that error.

All of us have heard that exercising is great for health, but few of us know its exact impact. While it helps one to achieve the desired physical shape, its effects on the mind and the soul are also well established. Although, a majority of people are well aware of the benefits, yet many don’t pursue it actively. This can be because of the busy schedule that all of us follow, but there are many people who don’t indulge in any form of activity because they are not completely aware about its importance. They mistakenly believe that exercising is only important for aspiring bodybuilders. What they fail to understand is that our body craves for some sort of exercise for its smooth functioning, and when we don’t do it, wear and tear is inevitable. Our lifestyle today, has changed drastically, thanks to the numerous innovations in technology. You can get a machine to do almost all your daily chores, reducing even the slight possibility of you engaging in any form of physical activity. A sedentary lifestyle can affect our body in the long run, therefore, it is important that we take up regular fitness regime.

Helps in Losing Weight

One can choose a cardiovascular exercise, like aerobics, walking, running and jogging, swimming, etc. for the same. They will help in burning a number of calories. It will in turn also help in increasing the metabolism of the body. Visceral body fat is also reduced with regular exercise.

Improves Stamina

Often, we feel tired very fast or are not able to perform an activity as fast as we would like to. This is due to low stamina. With regular exercise the body is trained to use less amount of energy for doing certain amount of work. This also makes the body more efficient in energy management, which in turn helps in increasing stamina. You will also observe, that with regular exercise, the heart rate comes back to resting levels sooner after you have performed a strenuous activity.

Tones the Body

There are a number of people who often ask how to tone up without taking any medicines. The answer is by following exercise programs. While the cardiovascular exercises help in getting rid of the excess weight, strength training activities can help you in building body muscles. To get a well-toned body with the help of weightlifting you need to follow a diet, otherwise it can also lead to fatigue and weakness.

Improves Mood

Now let’s get to know why it is important for mental health. There are a number of psychological benefits of exercise. It helps in increasing self-confidence and self-esteem. The person does not suffer from depression and is cheerful all the time. A person who works out regularly will be less anxious than people who do not work out. It helps in releasing endorphins and chemicals, which help in making the person feel more peaceful as well as happy.

Boosts the Immune System

It has been established that moderate exercise helps in strengthening the immune system. This is because it causes physiological changes in the immune system. It has been found out that immune cells – which are responsible for fighting pathogens – circulate quickly through the body during exercising. When we keep on exercising over a period of time, this behavior of immune cells becomes long-lasting, helping in prevention against contagious diseases.

Reinvigorates Your Sex Life

Research conducted over the years has revealed that men who exercise regularly are less likely to suffer from erectile dysfunction. Also, it elevates the arousal hormones in woman, which helps in better lubrication. And among other things, it definitely gives your partner a boost if you have a toned body. Men who exercise on a consistent basis also find it easier to last longer during the ‘act’ without feeling tired! So, if you want your sex life to be tantalizing, pull up your socks and head to the gym.

Helps in Curing Insomnia

A study conducted by the Northwestern University found that people who were engaged in physical activity were more likely to overcome sleep disorders such as insomnia. Not only does it help you in having a good night’s sleep, but it also drastically reduces the accompanying symptoms of sleep disorders like anxiety and depression.

Exercising has become all the more important for the youth as today, they are spending their entire day sitting in front of the computer, playing video games and eating junk food. This is bound to have an adverse effect on the individual, sooner rather than later. By resorting to regular routines, they are negating the effects of these indulgent activities, and ensuring that their bodies do not become stale thanks to the sedentary lifestyle that they lead. It cannot be stressed enough, that exercise is vitally important for the survival and the smooth sustenance of human life.

We know that there is a unanimous acceptance of its benefits, but what keeps most people away is procrastination. The banal excuse, “I have no time on my hands” is just self-deception or escapism on our part. If you are determined to keep some time for exercising in your daily schedule, trust me, it would surely show great results in your personal and professional life. Remember, Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

Benefits of Spinning Class Will Give You Extreme Fitness Goals

sticking is ending up being a standout amongst the most prevalent activities to embrace since its advantages stretch out more than a few physical and mental components. Give us a chance to dive into the subtle elements of the same in the accompanying article.

The world has finally realized the importance of being fit. With this new discovery has come the need to constantly re-invent newer and better exercising routines. The risk of getting stuck in the same-old-rut-of-an-exercise-program can be quite high, and therefore, constantly changing exercise routines to challenge our bodies becomes necessary. If you are stuck in a situation where the same old exercise routine is driving you into a slump, getting you to lose interest in exercising and you (therefore) want to shift to a newer and better exercise form, experts suggest you get yourself registered for a spinning class because it accounts for some of the greatest all-body (and mind) benefits.

What is Spinning…

Spinning is carried through with the help of a stationary bike. The bike has several settings on it which help in controlling and manipulating the tension, speed and resistance of the workout. This is set in accordance with the person’s stamina level as well as after undertaking other health factors. Along with this, the heart rate, calories burned and the time lapsed can be calculated as well.

Spinning can be undertaken for strength and endurance training as well as weight loss (among others). It requires the expert guidance of an instructor who calculates a person’s level of fitness and formulates a special plan for him/her accordingly. A spinning class is conducted with music playing in the background. This helps in a dual manner. One, it makes the class interesting, and two, the beats of the music help in maintaining the pace of the workout.

This exercise is one of the most intense workouts, in the manner that it can burn about 500-550 calories in about 45 minutes. The reason for why this happens is because the muscles are worked to their extreme and the body has to work doubly hard to rebuild them. Along with that, it targets varied muscle groups at the same time and leads to an increase in the metabolic rate.

Its Benefits Are…

Why exactly is a spinning class touted to be one of the best exercise forms to get underway? Here are some of the benefits that can be looked into.

Burns Those Calories
In need of losing weight? Spinning could well be the answer. Doing a 45 minute workout on an exercise bike will burn as many as 500-550 calories! This exercise allows for the highest ratio of calories burned in 45 minutes in comparison to any other cardiovascular exercise. Even though it looks challenging, once the initial period of slack muscles tightening and sore muscles healing is over, the pounds will begin to melt.

Increases Metabolism
This exercise form targets several muscle groups at one time, due to which, several muscles are broken down. The body then works really hard to rebuild these muscles by expending a lot of energy and burning calories in the process. This effect lasts for a prolonged period (wherein the calories are burned faster) and this is what increases the metabolic rate of the body.

Lets You Decide the Pace
Have you experienced this? When working out in an aerobics class, if you happen to miss a beat, everything goes out of sync. Not only do you fall behind the class, but others can see you struggling until you pick up the pace. All this affects your workout in more ways than one. But with a spinning class, you can never fall behind the others because you determine your own pace and work out accordingly. Whether you follow a trainer or a video and you happen to slacken your cycling speed, it does not affect the class in any way. It thus leaves you free to decide and switch between paces, based purely on your comfort and needs. You can always make use of the resistance knob to lower or increase the speed and resistance.

Low Impact Workout
For those of you suffering from knee and joint pain or arthritis, this is the perfect workout for you. One of the benefits of a spinning class is that it does not put any pressure on the knees and joints and therefore allows you to not only work hard but prevents any stress that could be brought on by the pain.

Heavy Cardio Workout
The benefits extend to the fact that it makes for a great cardiovascular workout and therefore promotes good health. Basically, spinning is an anaerobic exercise. Which means that it takes energy from the reserves of the body to build muscular endurance over time. It lowers the heart rate as well as helps in endurance building. It not only increases your heart rate and lung capacity, but also helps to promote and maintain controlled breathing – which in turn is responsible for getting rid of anxiety (if you experience any).

Shapes Those Legs
Not only does spinning help in losing overall weight, but it is also responsible for shaping ones legs in particular. Spinning uses large muscle groups in the legs and therefore, over time, you will notice your thighs, calves and hamstrings getting into perfect shape.

Promotes Mental Health
A spinning class benefits us by helping build mental health. It teaches us self discipline in putting our bodies through the workout. It helps in relaxing our minds by helping release the tensions through exercise. It also helps to develop a positive attitude, when learning to deal with good and bad days during endurance training. All in all, it provides great mental strength.

Works the Abs
Maintaining the correct posture while spinning will help one to work on their ab muscles as well. This cannot be seen when we ride a bike. This is because, the position and posture that we maintain during spinning allows for an upper body rhythm, that helps maintain the leg rhythm. So it works on both – the central and side abdominal muscles.

Releases ‘Happy’ Hormones
When you cross your breaking point, that is, the point at which you feel the workout, the body will release endorphins. These endorphins lead to an overall state of happiness and contentment. This will last you throughout the day and ultimately promote your productivity in anything that you do.

And More…
Spinning class helps relieve boredom. If one has ever used the treadmill, one can vouch for the fact that it is not the most stimulating of exercises. Spinning is not like that. It demands your attention and makes you focus. At a spinning class, usually, all the cycles will be lined together – so you can train with others. Having a partner to train with you will help to keep interest levels high, because each will encourage the other to work harder and push themselves when slacking. Also, some classes provide video sessions, thus keeping one completely engrossed in the same and leaving very little to be bored about.

The kind of benefits that a spinning class promises are very difficult to duplicate through many other exercise routines. 2-3 classes in a week, and you’ll have a great body to boast about in hardly any time. Now you know what to do if you really want a good workout…go join a spinning class today!