8 Minutes Morning Review

The 8 minutes in the morning plan allows for you to just do some simple exercises in the morning before starting the day. It reports that you can lose two pounds a week if you follow the routine and only take in the right amount of calories needed per day. The plan doesn’t allow for what they call emotional eating, which could mean eating when you’re upset or just feeling bored and need something to eat.This program allows you to take Sundays off and just do some small routines during the other six days.

benefits-of-morning-exerciseIt has you working different parts of your body on different days. This is done to build lean muscle. It isn’t stressing anything about eating and what to eat which is important when doing such a routine.You need the proper foods and amounts in order to build lean muscles. This program adheres to healthy choices and not the calories. There are professionals that will disagree with this type of plan due to a lack of having enough calories to build lean muscle. Without the proper calorie intake you will have a much harder time producing enough energy needed to work your muscles and achieve lean muscle. There are many gyms and personal trainers that say that you need more calories for different types of workouts.

This program does supply you with a book in order to get started eating healthy and exercising different areas of your body. If you feel comfortable with the 8 minutes in the morning plan, then this will be the plan for you. Keeping in mind that calorie intake is important to any workout routine. Checking out the routines described in this book with other workout plans could be one way to find out if they are right for you. I don’t feel this plan is adequate for everyone due to the fact that everyone is different.

Individual plans that are tailored to your needs can be much more beneficial to your overall diet plan. You will need to explore all the different options available and then choose the plan that will be right for you. You may not be a person who can get out of bed and a little while later, start an exercise routine. If you are, that is great, but if you are not, you will have a hard time staying dedicated to this particular plan.

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You are never too old for exercise

As you get old you find it difficult to follow your daily exercise routine. You feel upset, as you can’t exercise as easily as you did when you were young. Don’t be disappointed this is not the time to give up your exercise routine. You have to always keep exercising. But you have to make certain changes in your exercise routine, as you get older.
Your bones and muscles get weaker with age and therefore the chances of fractures also rise. Your risks of injuries increase at this stage. If you are at such age you have to realize that capacity of your body has changed. Your body is not able to adapt a sudden increase in exercise.
You can still do exercise but with full cautions. Do aerobic exercise 20 to 40 minutes, two or three times a week and strength training two or three times a week, alternating days with aerobic exercise. Try to avoid playing contact sports, as they are more risky for you.
If you are suffering from heart diseases or diabetes then take the advice of your doctor before start exercising. Exercise can help Arthritis’ patients but without expert advice don’t start any exercise. Get the guidance which exercise you should opt or which not.
Always remember you are never too old for exercise. Exercise and fitness increases muscle strength and balance. As a result you can lower the risk of common accidents such as falls and the resulting hip breaks.
If you’re an older person and want to get fit, start now your exercise program under expert guidance of your doctor.

Weight training exercise

Weight training exercise or fitness weight training is one of the key foundation pillars of a successful exercise program. Most people assume that weight loss comes from aerobic exercise. This is partially true but building muscle eliminates fat and consumes calories at a faster rate. It is therefore imperative to find out more about weight training exercise and get started implementing your weight training exercise program. Different exercises stimulate different muscle groups within the body. Learn the basic compound exercises to start with to incoporate in your weight training exercise workout or schedule.
The weight training program section of this site has a suggested workout as a starting point.

Engaging in regular weight training exercise will make you look and feel a whole lot better. Performing regular weight training exercise does not mean that you will develop an ‘weightlifter’ or ‘body builder’ appearance. Heavy fitness weight training together with a high calorie and heavily concentrated protein diet does assist in gaining muscle weight if that is your objective. The body will often get stronger and you will develop a larger ‘size’ appearance whilst maintaining the same weight. This is because you are burning up body fat and replacing it with muscle. You do not, however, have to aim solely to build muscle gain. Different weight training exercise routines can be devised to focus on individual objectives and goals. If your just looking to get into better condition, there are range of weight training exercise options available for you.

Weight training exercise does not have to be time consuming. Once you know the range of exercises available you can start to incorporate the ‘economy of exercise’. This involves performing a short number of weight training exercises specifically designed to utilise as many muscles as possible in a short time span. This is a great way to design efficient weight training exercise workouts that can be completed quickly. By completing your weight training exercise program in a short space of time you will have more time to dedicate to other activities.

Exercise for beginners

If you’re a beginner and looking to start an exercise program its important to be aware of the different types of exercise training, the forms of exercise conditioning and which exercises a beginner should start with before moving on to more advanced exercise routines or equipment.

A good basic overview of the exercise essentials for beginners is to outline the various forms of exercise in an easy and simple format.

  1. Aerobic exercise works the cardiovascular system of the body and helps to speed up the body’s metabolism. It is an important part of any weight reduction program. A good rule of thumb on exercise for begiiners is to start aerobic activity slowly and build up as you improve you fitness levels.
  2. Strength training (resistance or weight training) involves gym or weight based workouts that focus on exercising the different muscles of the body. This type of training can be focused on simple maintenance, conditioning or strength and weight gain. It also greatly assists in weight reduction. If your just starting out its important to learn how to do the exercises correctly, which body parts they exercise and how many repititions and sets you should perform.

There are other more specific exercise and fitness components such as flexibility training but this is a more advanced subject that is more relevant to professional athletes or individuals looking for improved sports performance. At the beginner level, individuals need to focus on getting a basic understanding of stretching and muscle preparation prior to engaging in aerobic exercise or strength based conditioning. Performing stretching prior to workout commencement not only prepares your body for more intense forms of exercise but greatly assists in improving your overall flexibility.

If you’re a beginner and not sure where to start, you can purchase a basic exercise book which will introduce you to some simple stretches, weight training and provide some additional guidelines for aerobic training. A simple way to get a good introduction to exercise essentials for beginners is to join the local gym and have a professional instructor walk you through the various exercises. This is a great way to learn by doing and is a quick way to for any beginner to get started and build up to a level where you can modify and design your own exercise workouts.

4 Reasons the Quinoa Grain Can Help You Lose Weight

Quinoa has recently become the go-to buzz food to fill up add bulk and nutrition to a meal. This is a great modern day alternative to potatoes. Back in the 1950’s the meat and potato meal lead to slugish metabolism and heart disease. Now we have more information and research that really supports that you are what you eat- quite literally!!

This grain is actually more like a vegetable than a grain. Quinoa originated in South America and has been used as a diet staple for centuries. Quinoa is a close relative of spinach, kale and Swiss chard. Quinoa grain can help you lose weight in a variety of ways.

Quinoa is rich in protein, vitamins and minerals, and it leaves you feeling satisfied, not deprived. This is why quinoa is becoming popular as a grain alternative and weight loss food. Here are 4 reasons quinoa can facilitate your weight loss efforts:

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Quinoa Grain >> the fit crasher
  1. Vitamin

Quinoa seeds are rich in eight essential amino acids and vitamins such as magnesium and calcium. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. If you are deficient in B vitamins, it can slow down your weight loss because your body won’t be able to synthesize nutrients as efficiently.

  1. Satisfying Quinoa is high in dietary fiber and protein.

The protein and fiber found in quinoa can make you feel fuller, which will make you less likely to binge on unhealthy foods. Quinoa contains approximately seven grams of protein per serving and six grams of dietary fiber. Quinoa is especially helpful for vegetarians trying to lose weight who have trouble finding foods that will fill them up. Dietary fiber binds to fat and cholesterol, which causes your body to absorb less fat and cholesterol. This is one way that quinoa can help you lose weight. The fiber found in quinoa also reduces the plaque build-up along your arterial walls, which reduces your risk of heart disease and stroke.

  1. Low Glycemic Quinoa is low on the glycemic index.

So therefore, try to incorporate one half cup as a breakfast food sweeten with apples or agave heat gently. Or try to add to a small broth for a yummy quick soup. Another option is to add it to a salmon and broccoli dinner for a complete meal.

The glycemic index indicates how carbohydrates affect your blood glucose. Because quinoa has a low glycemic index, it means that quinoa is safe for diabetics and it won’t spike your blood sugar. When your blood glucose is significantly elevated it crashes, causing you to crave more sugar or simple carbohydrates. When your blood sugar is unbalanced, staying on a diet and making healthy eating choices is difficult because you crave sweets and refined breads. Quinoa is 35 on the glycemic index, which is relatively low and similar to most vegetables.

  1. Low Calorie Quinoa is relatively low in calories.

You know that Quinea is here to stay when you can find it at your local grocery store. In the past it was only available at natural food stores or online. So the good new is that the demad is increasing with the internet education and desire to become healthy.One serving of cooked quinoa contains approximately 172 calories. Even if you ate two or three servings of quinoa, you would get a much larger quantity of food for fewer calories than you would eating a plate of pasta, for example. You don’t have to worry about overeating with quinoa. For a low calorie quinoa meal you can combine quinoa with salad or add vegetables and beans.

Women’s Nutrition

The temptation to eat poorly because it’s quick and convenient pops up frequently. Many women try to exercise and eat healthy when they can, but it often feels like an uphill battle.

At the same time, women are bombarded with a huge variety of often conflicting information about nutrition. The magazine headlines on the grocery store racks are always advertising some new diet or super food. And there’s always a new celebrity on TV claiming she got her amazing results from this or that new diet.

To make matters worse, society puts an unhealthy amount of pressure on women to maintain what is often an unrealistic body image, leading some women to feel anxious, depressed or even develop eating disorders.

All too often, the most important thing in life falls by the wayside: good health.

20 percent of women are iron deficient.

This compares to only 3 percent of men, because women have naturally smaller amounts of iron reserves and because iron is lost during menstruation.

Women are also at higher risk for developing osteoporosis (50 percent of women compared to 25 percent of men are expected to develop it in their lifetimes) and need more calcium and Vitamin D to prevent it. Doctors agree the best way to get these nutrients is through proper nutrition.

Attaining and maintaining health is the foundation of this Nutrition Program. With your Personalized Nutrition Program, you will:

  • Noticeably and dramatically feel and look better as you reach and maintain a healthy weight and body fat percentage.
  • Improve your levels of energy and eliminate those sleepy daytime periods as you satisfy all of your basic nutritional needs with the perfect ratio and amount of protein, carbohydrates and healthy fats.
  • Boost your immune system, improve your cardiovascular system, promote healthy bones and teeth and fight off iron deficiency as you receive all the vitamins and minerals you need.
  • Help fight off cancer as the amount of anti-oxidants in your diet increases.

You’ll also see major changes in how you look.

You’ll shed excess body fat, tone your muscles and improve your skin. And you’ll enjoy yourself doing it.

That’s because this Nutrition Program is also about having fun. You only eat the foods you enjoy, and if you slip up, it’s no big deal.

Life has enough struggles. Getting healthy shouldn’t be one of them!

Transformed. Energized. Empowered.

Get the results you deserve.

This program gives you the tools, the knowledge and the step-by-step detailed directions to take you to where you want to be.

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Resistance Band Workouts: The Importance of Stretching

If you do a  resistance band training session at home it is easy to forget to include a few stretches first to warm the muscles up and get them ready for exercise. It is easy to think that resistance band training is not as serious as lifting heavy weights but it not a good practice to skip the warm up.

Why Stretch Muscles Before a Resistance Band Routine?

7Stretching warms and loosens the muscles to prepare them for exercise.  One of the most common causes of athletic injury is failure to warm up muscles resulting in torn muscles and even torn ligaments which are harder to repair and sometimes require surgery. Some easy movements like swinging your arms, stretching arms overhead, jogging lightly in place and side to side movements of the core area will get some of your muscles loosened up. Then begin a disciplined warm up that stretches large muscle groups, paying particular attention to arms, legs, and core. Hold each stretch for 8 to 10 seconds and then release.

Simple Stretches For a Resistance Band Workout

Arm warm-ups: Interlace your fingers and push both arms out in front of you with palms facing you, hold, then switch so palms are facing outwards and hold. Lift your arms up overhead, clasp your elbows, hold and then release.

Leg warm-ups: Do walking lunges, holding each lunge for a few seconds. With one foot in front of the other, your front foot should be flat on the ground, knee bent at a right angle over your ankle. Your back heel should be raised, with leg straight. You should feel the stretch in your gluteal muscles, your front quadriceps, your back leg hamstring and your calf muscles.

Core warm-up: Stand with legs apart, feet firmly planted and facing forward. Soften the knees. Bend at the waist with hands down on the floor in front of you. Plant the right hand on the floor, raise the left hand to point to the ceilng and twist at the waist. Hold. Then lower slowly and switch sides.

Resistance bands give you more of a workout than you might think – it’s not smart to underestimate the power of these thin, rubbery cords, so learn the basics of stretching and allow a couple of minutes before and after your resistance band workout to nurture your muscles with a few warm-up and cool-down stretches.