The Ceilings: Gym

Showing posts with label Gym. Show all posts

Wednesday, November 8, 2017

Diet and Want Dinner? Okay!

Admin November 08, 2017 Wow

Are you among those who avoid dinner, especially when you're on a diet? Upon seven o'clock, you've locked your mouth tight, you do not want to eat and even snack. Actually dinner is okay, but the most important is to pay attention to the portion and type of food consumed. If you eat a diet that is all-fat and sugary at night, certainly can increase the scales!

At night, the body's metabolism slows down so it is advisable not to eat too much. In addition, a little nighttime activity will cause a buildup of calories and certainly increase your weight. Also avoid dinner too close to bedtime, because it can increase blood sugar and make sleep difficult.

To avoid uninterrupted diet, choose this food menu as your dinner:

High Protein Milk & High Fiber

High-protein, high-fiber milk can be your dinner choice as it can provide a longer satiety. This milk contains the nutritional needs of the body, such as protein, fiber, and calcium and other mineral vitamins. Choose milk that is also low in fat and contains controlled calories of 200 calories per serving.

Salad

The vegetables found in salads are high in fiber and keep you full longer. However, avoid adding high-calorie salad dressing like mayonnaise. Alternatively, choose a more healthy and low-calorie salad dressing like olive oil.

Protein

Protein will keep you full longer when compared to foods high in carbohydrates and fats. Some of the proteins you can consume are fish, chicken, meat, tofu, and nuts. Note also the way of processing; better to eat baked goods than fried.

Tips

Try to eat a maximum of 3 hours before bedtime.
Avoid fast food, ice cream, dairy products.
Avoid foods high in carbohydrates and high in sugar. So also with food that is too spicy and spicy.
Limit salt intake or high-salt foods (such as in canned foods or frozen processed foods), because it can make stomachs bloated and bloated.

By choosing the right menu, you do not have to worry that dinner will damage your diet. The key: pay attention to the portion and type of food!

Choosing Good Vegetables for Diet

Admin November 08, 2017 Tips

Are you on a diet? Do not let vegetables absent from your daily menu.

Dietary Guidelines for Americans in 2010 recommend everyone to eat varied vegetables and fruits every day. This is to help achieve and maintain ideal body weight.

In addition to providing satisfactory results, consuming vegetables can also provide permanent results. That means you do not need to fear fat soon again. Another case with diet using drugs.

Weight can indeed go down instantly, but also quickly increase again. In addition, the side effects of slimming drugs are also not good for health.

Then, are all the good vegetables to control and lose weight? Here's a selection of vegetables you can consume on a diet:

Broccoli

Broccoli contains 60 percent carbohydrates, 40 percent protein, minerals, vitamin E, calcium, iron, magnesium, phosphorus, and selenium. In addition, broccoli also has a pythonutrient that can increase testosterone and help destroy fat storage in the body.

Spinach

Spinach is commonly used as a food to burn calories, so it can lose weight. Moreover, spinach is also rich in tilakoid, a compound that gives effect to reduce hunger.

For muscle formation, spinach also has a very important role. Keep in mind, the more muscle mass you have, the more calories you burn when you take a break.

Peanuts and Carrots

Nuts contain high protein and fiber to help the diet (provided it is not fried). While carrots contain vitamin A, K, C, and high mineral.

Paprika

Paprika contains dihydrocapsiate and vitamin C, so it can help to lose weight. Vitamin C will affect the hormones that play a role in the fat storage process.

Potato

Potatoes are served in a cold state, for example as a salad, was able to reduce fat in the abdomen.

The benefits of consuming vegetables are overwhelming-for short or long term. If you are not too fond of vegetables, need nutritional needs during the diet from other intake, such as milk Slim & Fit.

This milk is high in protein and high in fiber, so it can provide a longer satiety. Each serving contains a nutrient equivalent to 1 serving of brown rice, 2 eggs, 5 apples, and 7 bowls of broccoli. Hopefully your ideal weight will soon be reached!

Here's How to Do the Right Plank

Admin November 08, 2017 Tips

Plank is one of the best exercises to strengthen the core body and improve posture.

Depending on the type and type of exercise you do, you can also strengthen your back, arms, shoulders, buttocks and thigh muscles. Another plus is you do not need to spend or spend any capital. You can do it anywhere and anytime.

The plank may look easy, but for you the beginner will be a bit heavy to do.

Here are some examples of the practice plank you can do:

This is the most standard plank exercise. Position your body like a push-up with the elbow bent and parallel to the shoulder. The feet should be parallel to the hips and the elbows should be parallel to the shoulders. Val your hands. Contract your abdominal muscles. Your body should be aligned from head to foot. Hold for 60 seconds or as long as you are strong.

Position your body as if to get up from the stomach. Put your hands straight with the shoulders. Also position the elbows straight. The position of the body should be aligned from head to toe. Hold in this position.

Position your body tilted with your right hand resting on the floor and your weight resting on your right foot. Push your body upward with your left arm perpendicular upward. Contract your lower abdominal muscles. Hold this position for 60 seconds and repeat on the left side.

Position your body perpendicular to the elbow straight and palms resting on the floor parallel to both shoulders. Lift one of your legs to float, but your feet should be perpendicular to your spine. Hold in this position for 60 seconds. Repeat with the other leg. This plank position can help train your balance.

Do as in the previous position with straight elbows and palms resting on the floor parallel to both shoulders. Rotate your lower body towards left then right. Bend your left foot up to touch the elbow, hold for 1 second. Return to starting position and repeat on right foot. Repeat this movement for 20 times.

Seven Adverse Effects of Excessive Sports

Admin November 08, 2017 Wow

Currently, exercising is becoming a trend among urban people. Exercise is good for your health. However, if you exercise more than 5 hours / week, you run the risk of overtraining. What are the symptoms?

Excessive thirst

Have you ever felt thirsty despite drinking enough? If so, you may be overtraining. Overtraining can cause your body to be in a catabolic phase, which then makes you dehydrated. The key to overcoming it is to make sure you drink enough during exercise and when resting.

Muscle ache

It is normal to experience muscle pain 1-2 days after exercise. However, if you still experience muscle aches 3 days after exercise, try to take a break from sports activities. Muscle pain can be a sign your muscles have not fully recovered, and if the muscles are still forced to work instead it will interfere with the formation of your muscles.

Insomnia

Excessive exercise can make you have trouble sleeping. Although it is true if exercising can be one solution for those who have trouble sleeping. However, our body needs time to regenerate cells while resting. Therefore, try to always sleep and do not do any activity from 22.00-02.00.

Depression

When exercising the body will release the hormone endorphins that can make us feel good. Conversely, if we exercise excessively or overtraining, you will be more at risk of getting depressed.

Easily hurt

Exercise is one way that we can do to avoid the disease. But if we exercise excessively, the body will experience a catabolic phase that can lower the immune system and make you more susceptible to illness.

Easy injury

Do you often get injured even though you have warmed up enough and stretched the muscles? If so, you may be overtraining. If you exercise excessively, your body has no time and opportunity to rest. As a result when you start exercising again, you become more vulnerable to injury.

Decreased self-esteem

When you exercise excessively, you tend to become "obsessed" to constantly exercise. This way of thinking will make you become obsessed and continue to feel less. This feeling will then make you become unconfident, irritable, and depressed.

Why Warming Up Before Sports Is Important?

Admin November 08, 2017 Wow

Someone often skips warm-up session before the sport. Probably not knowing that warming is very useful, or even assuming it does not feel the need to warm up. In fact, warm-up sessions are an important stage in exercise, so that the heart, lungs, muscles, joints and brain are ready for real physical activity.

Heating sessions are generally a combination of light cardio exercises, stretching, and strength training. Cardio exercise aims to improve blood flow, body temperature, and heart rate. While stretching will prepare the muscles of the body to perform movements during real physical activity.

When the muscles begin to relax and warm after doing both exercises, then it can be exercises muscle strengthening. Exercise can be either jumping or sprinting, which aims to increase the intensity of activity slowly and prevent injury.

Why is warming important?

Properly structured heating improves blood flow, muscle temperature, and body temperature and core, resulting in faster muscle contraction and muscle relaxation. Not only that, the oxygen flow becomes better, the result of metabolic rate and body calorie burning increases. All of these processes have a positive effect on a person's performance in exercising.

In addition, the chance of injury due to exercise can also be reduced, because heating makes the muscles and joints become more flexible. The heating will relax the bonds of connective tissue on the muscles and joints, so that it is better prepared for sudden movements and able to 'survive' in the exercise with heavy intensity.

The right heating lock

Each warm-up session lasts 10-30 minutes, and should accommodate all three types of exercises: cardio, stretching and muscle strengthening.

Start warming up slowly, with light movements such as walking, jogging or cycling. This exercise will increase the temperature of the muscles and core of the body so you sweat. The muscles become more elastic and ready to stretch.

After 5-10 minutes, stretch the muscles. Focus the movement on the muscles that are widely used for real sports. Then, increase the intensity gradually.

You can choose to perform static stretching, ie by maintaining a certain position for 10-30 seconds. Or, you can also do dynamic stretching, by moving the muscles and body joints according to the range of motion (range of motion) optimal.

Keep in mind that to prevent injury, it takes a smooth shift from the movements during heating to the specific movement of the sport to be performed. For example, a basketball player may warm up in the form of passing or firing the ball into the net, or, an athlete weightlifter can lift a light load first, before lifting a heavier load.

From now on, never miss a warm-up session before exercising. This stage is very important so that you do not experience sore or excessive pain, to injury to muscles and joints due to exercise without heating.

How To Perform A Proper Banana Diet

Admin November 07, 2017 Women

Choosing the right foods when dieting is the best way you can do to maintain health. A healthy diet should also be balanced with regular exercise. You can apply a banana diet or morning banana diet to maximize your diet program.

Morning banana diet or Diet Asa-Banana was first introduced by Sumiko Watanabe, a pharmacist from Japan. This banana diet essentially is encouraging you to eat fruit when hungry and reduce the portion of the meal. You should also understand more about hunger and satiety. Eating after 8 pm is also not recommended on this diet.

Here's a guide that you can use to apply a banana diet:

Breakfast

For those of you who want to lose weight, one of the best ways is to change your lifestyle with a healthy breakfast every morning. Breakfast can help keep your metabolism. Make sure you eat within 30-60 minutes of waking up to burn body fat can run optimally. Breakfast also ensures you do not feel hungry during the day and make a poor choice in choosing food to cope with hunger.

Breakfast with foods containing resistant starch can help you stay full and burn more calories in the body. One of them is banana.

This cheap and delicious banana has many benefits for health:

Smooth digestion.
Helps lower high blood pressure.
Prevent minor stroke.
Provide energy.
A good source of magnesium.

On the banana diet, at breakfast you are required to eat bananas and drink water only. Bananas should not be cooked or frozen first. You can replace the banana with other fruit, but only one type only. If you still feel hungry, wait about 15 to 30 minutes before eating other foods.

Lunch and dinner

There are no strict rules for lunch and dinner on this banana diet method. You can eat whatever food you want. But you have to stop when you feel full about 80% of your eating needs.

Snacks

Snacks are only allowed one time each afternoon or afternoon, this is the only time where you can eat sweet foods. However, this diet also needs to avoid ice cream, milk and other derivative products.

Sleeping Enough

The banana diet also ensures you to focus on enough sleep time between 7 and 9 hours each night. When you are tired from lack of sleep, the possibility of overeating and eating unhealthy foods will increase.

The banana diet is a good technique applied in your lifestyle. If you can implement this diet strategy, it will have a better chance in the long term for weight loss and improve health. It can also prevent you from extreme diets that can interfere with your health.

This diet can certainly be a solution for you who suffer from obesity. But remember, there is no definite evidence of the effectiveness of a banana diet to lose weight. Always consult a doctor if you have certain medical conditions that prevent you from eating bananas. You are still advised to exercise for a maximum diet every day to help you lose weight.

Getting to Know Cryolipolysis, A Quick Method of Destroying Fat

Admin November 02, 2017 Woman

Fatty deposits must be an issue for our appearance and health, because everyone's dream is to have an ideal body. To get it, any attempt to destroy body fat is done with the maximum, but sometimes the results obtained are very minimal. Ironically, stubborn fats still appear, at the waist, in our backs, on our stomachs, and our arms, even though diet and exercise are all done.

With the development of medical science today, there is a new method to destroy fat by a fat-cooling process called "cryolipolysis". This method is labeled quite safe and effective. Recently the FDA has approved the use of this "cryolipolysis" method to remove fat.

What is cryolipolysis?

Cryolipolysis is a method of fat destruction by cooling process. The idea was initiated by Harvard University scientists - Dieter Manstein, MD and R. Rox Anderson, MD - who observed that some children who eat popsicles will get dimples on their cheeks. Scientists realize it turns out that popsicles can freeze and remove the tiny pockets of fat cells on the cheeks. This is what underlies the idea that cold temperatures can destroy targeted fat cells without damaging the skin or surrounding tissue.

From observations and research results conducted by scientists, finally came the method of destruction of fat by using cold temperatures, or called "cryolipolysis". In the application, the cooling process can reach 4 degrees Celsius, making the body's fat cells destroyed and experienced apoptosis process.

What is apoptosis?

Apoptosis is derived from the Greek apo = "from" and ptosis = "fall". Apoptosis means a biological mechanism that is one type of programmed cell death. Apoptosis is used by multicellular organisms to dispose of cells that are not needed by the body. Apoptosis is different from necrosis. Apoptosis generally lasts a lifetime and is beneficial to the body.

Apoptosis that occurs in fat cells due to cryolipolysis process can mean that fat cells will crystallize due to cooling process. Then, the fat cells will die and will be released through the body through sweat, urine, and feces. Thus, the results obtained are fat cells will be permanently lost.

How effective is cryolipolysis in removing fat?

Cryolipolysis can remove fat cells up to 20-25% in areas of refrigerated body fat. The focus on the process of cryolipolysis is the reduction in the amount of fat cells in the body, not weight reduction, because it is for the purpose of forming the ideal body, often the reduction of fat cells in certain body areas is more significant than weight reduction.

The difference in fat reduction vs weight reduction

There are significant differences regarding weight loss and fat loss.

Let us first understand the meaning of each term. Weight loss, or weight reduction, is achieved if you successfully lose weight consisting of muscle weight, organ weight, bone weight, fat weight, and include moisture levels in the body. While fat loss, or fat reduction, is achieved if you successfully eliminate the amount of your body fat.

Weight loss is the exact same thing as the case when we lose weight, but there is no concrete change from our body. In other words weight loss, but the fat does not disappear and will remain permanent in our body parts such as the abdomen, waist, back and arms.

While fat loss can we associate with the real appearance change. The point is, the excess fat cells in certain places will disappear, so the body will automatically look slimmer.

It is this foundation that makes the cryolipolysis method much sought after and loved by many people, especially those who are tired of trying to get rid of the stubborn excess fat in their bodies with exercise and diet without noticeable changes.

This is the Right Nutrition After Sports

Admin November 02, 2017 Tips

During exercise, the body not only loses a lot of fluids, but also loses energy. To restore the body to normal conditions, you need to eat foods with proper nutrition after exercise.

Good food to eat after exercise is a food that contains protein and carbohydrates. Foods with these ingredients can restore energy and help maintain body metabolism.

High-nutrient carbohydrate sources can be obtained from bananas and potatoes. Bananas are a natural source of energy food rich in carbohydrates and easily digested body.

While the potatoes contain carbohydrates that can easily be burned by the body. The carbohydrates present in potatoes are complex carbohydrates, which do not cause excessive blood sugar impulses. Therefore, the carbohydrate content in potatoes and bananas is very good for consumption after exercise.

Meanwhile, consuming enough protein after exercise gives the body an amino acid intake, which is needed to build new muscle tissue. Research shows that eating 20-40 grams of protein can maximize the body's ability to recover after exercise. Consumption of carbohydrates and proteins simultaneously can also maximize protein synthesis and glycogen.

According to dr.Nitish Basant Adnani BMedSc, one of the best sources of protein that can be consumed after exercise is the egg. Eggs contain many nutrients, including proteins, which the body needs after exercising.

An egg contains about 6 grams of protein, which accounts for about 15 percent of the recommended daily intake of protein. Eggs are also a good source of protein because they contain all the amino acids needed for the process of protein metabolism in the body.

The faster the consumption of nutrient-rich foods after exercise, it will be better for the body. A study suggests eating these foods at 30 minutes or an hour after exercise. Meanwhile, according to another study, food consumption two hours after exercise can reduce muscle ability by 50 percent.

So, for those of you who like sports, never leave the intake of nutritious food after exercise. Eat after exercise will replace what is missing from the body and provide the raw materials needed for repair and healing. Remember to always drink water before, during, and after exercise to avoid dehydration.