High Intensity Interval Training (HIIT) is getting more popular these days, especially for people who don’t have enough time to hit the gym. The good thing about this strategy is that it allows you to burn fat, and reach your fitness goals without spending too much time. If you are always on the go, 20 to 30 minutes in the gym following this technique per day will be more than enough. Here are some ways on how you can incorporate this technique with the usual gym equipment. Continue reading “Try HIIT Out – How to Incorporate HIIT (High Intensity Interval Training) into your Gym Routine”
Amongst the many lofty fitness goals that News Year Resolution-ers set for themselves year after year, “running a marathon” is often at the top of the list.
However, the fact remains that marathons can be incredibly demanding in terms of stress and time commitment. Plus, they are rather unforgiving if you don’t follow a proper training program by the letter.
Continue reading “Four Tips for Avoiding Injury and Getting the Most Out of Your First Half Marathon”
Anyone who takes the time invest money into a garage probably going to one that garage to last for a long time so that they take can care of their vehicles the right way over the course of their lifetime. For many of us the garage is a place to spend lots of time and to work with family and friends on both hobbies as well as money making investment ventures. In order to help you are garage take care of you here are a few things that you can do to keep your garage healthy:
Maintain the structure itself
Just like the rest of your house the garage constructed out of natural materials that can wear over time require periodic maintenance. This includes the internal structure like wood beams and boards or metal girders and the external structure like the siding and roof. It can be argued that the external elements are more important okay because they are exposed weather throughout the year and therefore will get the most abuse. Another reason why they are very important is that an external leak can lead to major internal damage that can be very costly if left unchecked. Just a couple of leaky roof shingles can let water drip down between your walls causing rotten wooden material and rust on metal. This can lead to an unstable structure that could present a potential health hazard if it gets bad enough. Click here to learn more about how roof leaks form.
Apply a good floor coating
Most home garages use simple concrete of the floor because it is the cheapest way to go. But there are many other ways to get the most out of your garage floor, including tile or special paints or coatings that will make the floor far less porous as well as give you better traction. Why is this important? Well, there are not many times when you are in your garage and not in contact with the floor so it’s important to have the best traction and protection available especially if you plan on keeping your garage around for a long time. if you go into a home garage with simple concrete floors that has been around for a while, you will notice a couple things, including inconsistent traction areas and parts where the floor has been eaten away or pitted by various chemicals being allowed to sit and absorb into the porous concrete. Make sure you put a quality coating on that new garage floor to keep it looking good and lasting for years to come.
Proper chemical disposal
When you work on cars you will encounter lots of chemicals, many of which are definitely not good for the environment. These include used motor oil, transmission fluid, brake fluid, power steering fluid, gear oil, and antifreeze. Considering the fact that you are home garage is built on your own land it doesn’t make sense just for these chemicals out behind the shop or use a hose to spray everything out the door. Make sure to create some storage containers for used chemicals and dispose of them properly to give the best environmental outcomes to your home garage.
We all know that fitness is important, it is crucial for healthy living. Not many people realize that keeping track of your daily fitness is even more important, especially if you have set yourself some fitness goals. Keeping a track of the daily fitness activities and the progress seemed to be an overwhelming until the advent of fitness tracking devices. The fitness tracking devices or fitness bands is what they are commonly called are wearable gadgets that has gained immense popularity in recent times.
Today, you can find a huge range of fitness tracking bands in the market. Irrespective of the type of fitness band you wish to buy, it would be best advised to look for Paytm discount coupons so that you get discount or cash back on your purchase.
These fitness tracking bands have become a new way of healthy living. Following are the three most important and practical benefits of these bands you must know:
Most of the fitness tracking devices works with third party applications where you can challenge any of your friends or your fitness training buddy for a work out plan and post the same to keep yourself accountable for attaining the fitness goals or completing the exercise program. Research has given ample evidence to prove the fact that while you workout with your friend or in a group, it makes the exercise program more exciting and fun and also helps in accomplishing your goals faster than by doing all the routine alone by yourself. Since these tracker devices keep record of all your fitness activities including the number of steps you have walked in a day, it acts as a great motivation factor to perform better than yesterday.
There are plenty of fitness tracking devices in the market in different price range right from the basic ones that cost about $80 or less to the ones that cost about $100 – $200 or more. Some people believe that this is a huge price for a band that simply wraps around the wrists, but once you start using it you realize its importance in providing frequent information about your fitness levels. This in turn can be a great motivational factor to get serious about your health and get a fit a healthy body. Also, not to mention if you are buying any expensive body device you would surely want to use it to your full advantage.
We all know that for a healthy living practice you would not only have to work out regularly but also you have to eat healthy food and follow a proper food routine. With the help of the fitness tracker you can keep regular track of the quantity and the quality of the food that you intake every day. You can enter your own food choices and the amount of water you in-take during the day and evaluate the quality of your diet so that you feel inspired and make better choice.
With these devices at your disposal it is easy for you to keep note of the daily improvements towards achieving your fitness goals. The best thing about fitness bands is that it can be used by anyone and everyone and it offers huge benefits.
See this article on probiotics, where they are, what they are, what are the benefits, how to be retained should be consumed when all its secrets here. Unveiling a secret of Healthy Eating.
Probiotics are living microscopic organisms (microorganisms) that can be added to food. Its main feature is that when ingested remain alive in the host and contribute to the balance of the intestinal bacterial flora – where the body’s defenses are – and strengthened by So the immune system.
Among the main features of probiotics include:
- Adhere to cells
- Do not adhere to pathogens
- They multiply.
- Produce acid that stop the growth of pathogens
- Lowers cholesterol metabolizing in the small intestine.
- Reduces gas production by microorganisms that produce diseases.
What foods have natural probiotics?
They are found in fermented dairy such as yogurt, milk and cheese ; Fermented vegetables: olives, soybeans, cereals. It is preserved in cold and have an average lifetime also are present in low concentrations naturally.
Probiotic bacteria can live in animals and humans and found in probiotic yogurt eliminate harmful bacteria and enhance the beneficial bacteria. Another role that is to facilitate the transit of food in the intestine.
But not all probiotic bacteria survive the digestive process in the stomach, which is why some question actually probiotic yogurt can have real effects. For this reason recommends that the beginning consumed large quantities to ensure they reach the intestines in sufficient quantity to be installed and colonize.
What are the recommendations for consumption?
If we eat the food probiotics before, 99.9% with stomach acids are destroyed, but if we do then only 90%. Therefore, it is convenient to eat after lunch to ensure they reach the intestine largely so they can then grow into it.
I hope I have awakened in you curiosity about probiotics, as you know, have several advantages for the body but you must know how to conserve and when consuming to use them optimally. I invite you to share this information with your colleagues and comment what you’re worried about your food, if you have any frustration about it and what you want to learn.
After reading this article you will find out what food thermo genesis and how you can benefit from it, if the metabolism, that mysterious word much discussed everywhere is constant in people throughout their lives or whether on the contrary, it can be accelerated; and if what benefits it can bring speeds.
Metabolism and Metabolic Index is the speed at which you burn your calories to perform your activities. If you eat, walk, breathe, think, etc. You are burning calories because your cells require energy to perform each task.
I remember my college days where other friends ate in large quantities but also played basketball for several hours, despite all this, we kept a good figure and that was because our metabolism was fast. You should also know someone who eats little, not take breakfast, dinner and sometimes not always complains about gaining weight, this is an example of slow metabolism.
Food Thermo genesis is the energy that your body requires to digest what you ate and obtain nutrients and energy from it. Imagine the work that your body uses to break a delicious lunch based on a combination of macronutrients: carbohydrates, proteins and fats, its basic elements by mechanical processes (starting in the mouth and end up in the stomach) and chemical processes (begin and end in the stomach into the intestines).
A graphic image that can help you see it more easily relate it to be a well offshore oil must be applied where a lot of mechanical energy (thermo genesis) to extract oil from the seabed (nutrients).
It is then clear that every time you eat, your metabolic rate increases, studies have shown that the action of eating increases by 30% metabolism and this effect lasts about three hours after you finish eating. On the contrary prolonged fasting decreases metabolism, because the body it triggers a starvation.
That is, the brain thinks there is not enough food around to preserve your life and spend very little energy during digestion and convert everything you eat – even healthy foods – fat (energy potential for the future). This is one of the main reasons for the rebound effect in low calorie diets (very low calorie diets – diets usually rapid weight loss)
How can you then use food thermo genesis if your goal is to lose weight?
Eat 5 servings throughout the day. Your metabolism will increase to 30% if at least 3 hours back to eating therefore be accelerated throughout the day and your calorie intake will be maximized during the day because your process is working Food Thermo genesis constantly.
Each lot must be small, this is going to help fight hunger and as a result, you will not fall into the trap of appetite and anxiety, that is, you go through a candy store or go to the supermarket where free tasting and not tempted to snack. This will help to have control over what you eat.
Sandwiched breakfast, lunch and dinner with 2 servings of snacks. That is, in the 2nd and the 4th food can enjoy fruit, yogurt, granola or dried fruit, for example.
What if, this week incorporate this advice. Put an alarm on your cell at 11am and another at 4pm at the time to eat a snack. This could be a fresh fruit and a serving of dried fruit (which can hold with your left hand) in a yogurt and a glass of fresh fruit with another in the second snack. Write me your experience and how you felt. If you feel some frustration with your food, share it.
By reading this article you will understand the importance of sleep and how it affects your health directly and indirectly your healthy eating plan.
Sleep is the mechanism by which you recharge your energy, I compare it to the two hours it takes for your cell being charged to make phone calls during the day. Knowing your cycle c or mo induce will provide the tools to have a more productive and energized day.
The sleep is to bring the mind from a range of beta waves (wake – cerebral electromagnetic field with frequencies between 13 and 30 Hz) to a range of alpha waves (break – 8-12 Hz).Once there start time cycles and a half’s sleep; in the first 45 minutes a break occurs in the body and in the next 45 minutes a break from the mind.I learned on a course of Silva Method, which I recommend you go and as I like to check in myself the things I learn and teach once I know I did run some experiments will comment.
I started testing with an alarm clock to see the effect of sleep 4.5 hours, 5 hours, 5.5 hours, 6 hours, 6.5 hours, 7 hours, 7.5 hours and 8 hours, stop it, I leaned back 15 minutes before it’s time usually it takes me sleep.
I discovered that when rested a multiple of 1.5 hours I wake up with energy, wide awake and all that day doubled my productivity, 4.5, 6 and 7.5 hours. I also noticed that when the cycle was interrupted (5, 6.5 and 8 hours) was too lazy to get up and tired that day began my day, paid, but not optimally.
Steps I recommend to sleep:
- Do yourself a time to rest from Sunday to Thursday and at least turn it into a habit, as you mentioned follow it no matter what happens for 30 days and you can perform effortlessly.
- Eradicates your bedroom books, TV, radio, cellular and computer they are distracting. This should be a place with low light, cool, comfortable, and your mind must associate with a place where you go to rest.
- Stop drinking liquids and dinner 2 hours before bedtime. With this you’ll eliminate trips to the bathroom at night, remember that if the rest is not continuous cycle is cut and restarted.
- Take a warm shower before bedtime. This is a very good muscle relaxant, prepares for rest and helps you sleep.
- Stop watching TV one hour before bed and try and read on a topic or even better have a good conversation about the details of the day with your family.
I invite you right now decide what time to what time you go to rest during the week, you program your phone to turn off 20 minutes before that time and turns on when you decided to sound the alarm to indicate you a day full of energy and vitality to launch.
Send me your feedback on how you are using this advice and how your life is changing.
At the end of this article you will understand the concept of organic products, such as to determine if the product you are seeing is ecological, places where you can get them and how they can help you have a healthy diet.
Industrial agriculture, large areas of cultivated land with the same product in order to cut costs have generated a problem of environmental unsustainability disproportionate use of chemical pesticides and their use has generated new generations likely to have allergies to certain food groups. All this He gave rise to a global awareness and the emergence of organic products.
Organic products can receive various names, among them are biological, organic, eco or bio products. For a product is organic it must have been obtained without the use of any chemicals.
It is because of this careful treatment throughout his time of planting, production, harvesting and transportation that would rank them as premium products and is becoming easier power get in specialized stores by increasing their demand currently.
Organic products are obtained by a set of organizational procedures and aims to get foods that are healthier and to harvest clean techniques are used to protect the environment. That is, agrochemicals, seeds or transgenic plants were used.
Fertilizing the soil where it is grown is made with organic fertilizer or humus, compost is organic matter (remains of plants, animals and feces) decomposed with a high presence of oxygen and humus is also obtained from the decomposition of organic products, It is characterized by a blackish color and contains large amounts of carbon. Both types of fertilizing the soil provide the necessary nutrients for organic products have a lot of natural nutrients.
Usually they make use of crop rotation (change grown produce them with some regularity to prevent soil degradation) and use plant barriers around crops (to attract and be harmful insects brake)
It is increasingly common to find organic products in supermarkets, they can also be obtained at trade fairs and in health food stores, as its use began to massively same prices continue to drop and increasingly the difference with the products of industrial agriculture shorter.
The main advantages of organic products are:
- They are free of toxic residues from pesticides, synthetic fertilizers, additives and preservatives used in traditional agriculture to control pests.
- Adds between 40% and 60% of vitamins, Vitamin C and especially of essential minerals (calcium, magnesium, iron, etc.).
- They have a greater amount of antioxidants (items that destroy free radicals and help prevent aging)
- They have a higher protein and carbohydrates.
- Recover the original taste and taste better.
If you learn what you’ll show in this article you will understand how important fats in our diet, demystify that fats are bad for us and we must avoid at all costs and make better decisions when choosing what to eat. Guaranteed!
Macronutrients are a class of chemical compound which we eat normally and these include: proteins, carbohydrates and fat. Among them, l to fat is what gives the most calories and energy and is important in a healthy diet.
Closely linked fat intake with health problems such as high levels of cholesterol and triglycerides and also with serious problems like obesity and diabetes now affecting even our children. All this suggests that fat is harmful and should avoid consumption at all costs but there are several types of fats and some of them are very necessary and beneficial for our body.
The types of fat that exist are: Fat Saturated, Fat Unsaturated. The cause of all diseases and disorders mentioned above is an excess of saturated fat in the diet, and can be found in foods of animal origin:
This means that we must eliminate from our diet meat, sausages, milk, cheese and yogurt? A pure vegetarian would say yes, but these foods not only provide us with saturated fat, but also protein and other components that are necessary for our food.
There is a simple solution that can apply in our daily lives that can greatly enhance our power to provide us with the benefits of these foods and reduce the risks of saturated fats, among them are:
Buy skim milk instead of whole milk. In a portion of 250mg, equivalent to a rate, this change reduce the amount of saturated fat 5g to 0.3gr. I remember that consuming whole milk, but after learning about the types of fats in my house now consume skim milk and soy milk (milk made from soybeans).
Review the post-packaging to buy milk or yoghurt nutrition information , this is seen in the packaging which indicates a smaller amount of saturated fat, now the producers are required to display this information in various countries and as we saw, it is important to consume the product with a smaller amount of saturated fat per equivalent portion.
Reduce the use of cream and replace them with fresh cheeses. In many countries there are a lot of types of cheese of cow, sheep and goat, including the highest amount of fat are the cream cheese and it is the amount fat which gives the flavor, but we consume sporadically in the daily diet prefer fresh cheese over them.
What if today, when you go to the supermarket to do your shopping you begin to incorporate these recommendations into your diet. Tell me your experience, I wonder how you are serving these tips and benefits you are getting when applied.
By reading this article you will discover what are the proteins, what is the importance in our Healthy Food, of where we can get – animal, vegetable or mineral world, how much is recommended to consume per day and the characteristics of digestion compared with that of carbohydrates and fat.
Proteins are macromolecules that form much of the solid structure of our body, forming long chain of amino acids and play an important role in our life.Our body is composed of 20 amino acids including 8 essential being, an essential amino acid is one that it is not produced by our body and must be obtained through food.
Protein can find in foods of animal origin and of plant origin, animal protein has these 8 essential amino acids as well as soybeans, its counterpart in the plant world.
Studies have shown that require at least 1g of protein per Kilo weight you have, that means that if we are a grown man of 70 kilos, will require 70 grams of protein per day, in the case of children in stage growth, lactating women, anemic or adolescents 13 to 16 years the recommended intake is 1.2 grams of protein per Kilo and if we perform intense sports activity or are in the process of reducing weight is recommended to reach up to 1.5 gr Kilo protein by weight.
An experiment conducted on people of the same weight, sex and physical activity found that three different groups if eat dishes with the same amount of calories but carbohydrates dominate the first, second fatty foods and the third protein.The group which he consumed protein dish will feel satisfied longer than the other three, being the first group to feel hunger that ate a carbohydrate-based dish.
The best sources of animal protein are not fatty meats such as white fish, turkey and chicken meat, eggs, dairy products such as cheese, yogurt.
We can find vegetable protein: soy, Italian pumpkin seeds, wheat, dried lentils, beans, dried green peas, chickpeas, almonds, brown rice, nuts, quinoa, amaranth, etc.
We recommend always accompanied NAR animal proteins with fresh or cooked vegetables as they help digestion, absorption of iron and vitamins.
I invite you to add animal and vegetable protein in your daily diet, check for yourself as a good breakfast and lunch protein will not only take off hunger for longer but if you’ve incorporated exercise into your daily life begin to gain muscle and speed up your basal metabolism.