Health Fitness

Will you really lose 23 pounds in a 3 week period?

The three week diet system has gained popularity in a very short time. This program was only developed in 2015. It is actually a weight reduction plan that aims to experience more positive results very quickly. This healthy eating plan is done, this means that you lose weight quickly, between 12 and 20 pounds in just a period of 3 weeks, as long as you follow the diet to the letter.

Most people who start a healthy eating plan are basically unable to achieve their desired goal as they give up before discovering the results they want. Diets that aim to reduce weight by two pounds per week are all thorough, but my motivation, like my willpower, wanes fairly quickly unless you have a compelling chance of hitting your weight loss goals. .

I am not alone. Dieting for weeks with limited results demotivates people and these people tend to stop trying. This was the reason why nutritionist Brian Flatt developed the Three Week Diet; a system that made your body lose body fat quickly and accelerate weight loss.

Eliminating any extra fat and then maintaining the momentum to sustain your weight can be difficult, the three week diet manual doesn’t exclusively tell you what to do for 21 days, it also advises what to do with the three week period. weeks considering the diet to maintain his new weight.

So how does the weekly diet work? The main overwhelming 3-week holistic diet plan is the Healthiest Eating Plan, which consists of 4 different phases.

Phrase 1 it was the hardest thing for me. It lasted a week and that was the phase where I lost the most weight by far. I was 9 pounds lighter by the end of the week.

Phase 2 it was almost 1 day however I also lost a pound this time

Phase 3 It was from the 9th to the 11th. This was quite unusual and I lost another 3 pounds.

Phase 4 it was when it comes to the remaining days, that is, 12 to 21. The main goal associated with this 9-day phase would be to continue losing weight and return to a better “normal” diet. I got to lose another four pounds at the end of the phase. So less drastic, but effective nonetheless.

Like many weight loss diet plans, it has been both a diet and an exercise program. The movement plan is made up of a daily walk (not too strenuous!) And an optional fat-boosting workout.

Three Week Healthy Eating Plan Phase 1 in Action

There is no way to escape from that. Phase 1 was difficult. It is a 3 meals a day product of any crash diet. It is very restrictive in the different types of food and in the cooking methods that you could eat freely. Fortunately, I had included unlimited amounts of some vegetables, so I was able to submit to them beyond the prescribed volumes of meat and fish.

I weighed myself every day and it was really motivating to have access to the needle onto the sliding scale. It was finally a reliable job. I can’t deny that I was hungry and a bit cranky until I started drinking coffee again!

I also implement exercises. Again, it wasn’t easy, but marking the days separately, really understanding that it was finally only for a short time made a difference.

At the end of phase 1, he was overjoyed to see that he had broken all previous records and lost a whole 9 pounds. I remember phase 1 of your eating routine, it seemed almost impossible that I could do it emotionally for the entire week without cheating, and that’s okay, I cheated few. But after getting through the initial week, I soon felt quite euphoric and much slimmer.

Phase 2

Phase 2 is basically a one-day fast. Following the restriction from a given previous week, it seemed like this was difficult, but honestly, I was surprised to find that this was one of the easiest days of the entire program. In my opinion, following the week before to the letter had opened me up to success. And again, I was delighted to become a pound lighter the next morning.

Seriously, I would say that every time you buy the three week diet regimen book, don’t skip the fasting phase. There really is a rationale for the way a nutritious diet is built and, to my surprise, it certainly works.

Phase 3

This phase lasts 4 days and is actually undoubtedly the most unusual and counterintuitive. So much in fact that we started to investigate it myself so you can be sure that I was doing the right thing. Fortunately, I found it wasn’t that far-fetched when I thought about it either, and indeed there was some solid science behind this phase considering the plan.

I went to the trouble to find this phase quite challenging as it was the first one where I was asked to calculate the calories I was eating. I’ve found it’s pretty easy to get calorie values ​​off the internet for just about any food you can think of and then it’s just a concern to use scales (more accurate than cup measurements) to make sure your portion sizes are correct.

I didn’t lose as much weight when I was expecting in this phase, but I think it was considering that I didn’t start weighing things for the third day that I discovered that my previous estimates of exactly how much I should eat were far from base.

Still another phase, another 1.5 pounds and also surely would have been more if I had planned it correctly.

Phase 4 – The last countdown. Phase 4 is the longest and lasts 9 days. It involves a gradual return to a healthier nutritional diet than normal. Specifically, the number of calories you consume daily during this phase is based on your whole body body mass index or BMI. There is a section in the manual that explains how to calculate this from body fat and height and then how you can work out what you need to consume according to the result.

I continued to take myself into account each day and the pounds continued to drop, albeit at a slightly slower rate. However, I was pleased to return a highly competent normally balanced diet in which food resources were not expressly prohibited (unless I had skipped a manual page.

I noticed that my belly fat was gradually disappearing and my jeans were less tight, even after washing! My waist had shrunk 2 inches and I had the ability to tighten my belt with 3 additional holes.

Until the end of the phase, he was only four pounds heavier.

Is that rapid weight loss program successful?

Absolutely. I followed the nutritional routine for 3 weeks and, aside from a few cheating, I lost a total of 14.5 pounds. I went to the trouble of doing most of the mandatory exercise but not much of the optional workouts. I found the workouts to be quite difficult, but again I’m not in shape to begin with. Despite being difficult, the level of weight that I lost in its normal relatively short period of time made it a good idea. Surely I could have lost more if I had planned better, exercised countless, and not cheated.

I would have the opportunity to go a couple of weeks without regaining some or all of this weight !! Then re-implement the full diet. The other time, phase 1 was much less complicated: I think my forms were implemented and I did not deliver the coffee now. I didn’t lose as much weight, but I am now 30 pounds lighter than 8 months ago and for the first time I can honestly say that I am satisfied with my appearance.

The double benefit is that currently I know how to maintain my weight and also if I go crazy on vacation and put myself between the few kilos, I am sure that I will be able to lose them again without much effort.

Health Fitness

Stationary bikes vs. Treadmills

You have decided that you want to exercise at home. There are hundreds of home cardiovascular equipment available. The most popular are treadmills and exercise bikes. When deciding between the two, you need to compare long-term sustainability, training effectiveness, and safety.

Overcome boredom

The biggest obstacle to a home exercise routine is sticking with it. You don’t need to drive to a gym, making your home fitness equipment more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to wait for your daily training. You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first few times you exercise.

o Treadmill vs. Boredom

We have a treadmill, walk. Walking is not that fun. You can walk at different speeds, but that’s not much more fun. If you get a treadmill that offers an incline, that keeps it a little more interesting. Walking uphill isn’t exactly fun, but it is different. Present a challenge.

You can’t really read on a treadmill because you are jumping up and down. You can’t keep your eyes fixed on the same sentence and you usually end up with a headache. Basically the only fun thing to do on a treadmill is watching TV or movies. If you really like TV or movies and can put your treadmill in front of a TV, you can probably keep your treadmill workout from getting too boring. The problems consist of commercials, noise coming from the machine, and, again, bouncing.

o Stationary bikes vs. Boredom

Stationary bikes are unique in that many of them come programmed with various cycling routines. You simulate different rides that require you to run, pedal uphill, and perform at different levels within a workout without having to keep pressing buttons and changing everything. You can even select random shows so you don’t know what’s coming, which is really keeping you on your toes. Some exercise bikes can even be connected to televisions and video games to allow you to pedal interactively through visual tours.

On upright exercise bikes, you run into some of the same problems as treadmills when it comes to reading. However, recumbent bikes allow your hands to be free to hold a book or magazine, a video game controller, or a phone. Multitasking during an exercise bike workout keeps you from getting boring and allows your workout to more easily fit into a busy schedule.

Defeating boredom to successfully maintain a long-term exercise routine is much easier with a stationary bike than with a treadmill.

The calorie factor

In a study by Nordic Track, young, healthy people used various exercise machines and did cardiovascular workouts. Although they felt they used the same intensity on all machines, they burned the most calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a treadmill. The same people are likely to burn about 550 calories per hour on a stationary bike. So it’s a no-brainer, right? You should buy a treadmill because they burn more calories.

Well not exactly. You can’t get so caught up in which machine burns the most calories. You have to take into account many other factors. How likely are you to stick to a treadmill routine instead of a stationary bike routine?

Because exercise bikes are often more fun than treadmills, you are much more likely to stick with them in the long run. This means that while you can burn more calories on a treadmill, you are also more likely to stop using it altogether.

You may also find it difficult to use it long enough per training session to reap the full benefits. Most people find it easier to exercise for 20 minutes on a stationary bike than for 20 minutes on a treadmill. You have to think about that. If you will likely only do 10 minutes on a treadmill, but can easily do 20 minutes on an exercise bike, you will burn more calories per session on an exercise bike.

So by strictly following the numbers, treadmills burn more calories. If you get bored easily or have tried and failed to follow exercise routines in the past, you may want to consider burning fewer calories per hour in favor of a long-term, sustainable stationary bike regimen.

Your safety

The biggest difference between exercise bikes and treadmills is the overall safety for your body.

The first security case is the most basic. You can fall off a treadmill. However, it is very difficult to fall off an exercise bike. In fact, you probably have to try to fall when riding a stationary bike. While you might think that you would have to be pretty clumsy to fall while walking, it happens more than you think. People get involved with watching television or with the rhythm of music. One wrong step and you can seriously injure yourself. It is also possible to spill water or sweat on the treadmill, creating a safety hazard that you may not notice until after you have slipped.

Another safety hazard is injuries from the activity itself. A treadmill puts a lot of pressure on the joints, especially the knees and ankles. Even if you invest in a treadmill with some degree of shock absorption, when you finally reach a jogging or running point, it can put severe orthopedic stress on your body, even up to three times your body weight. People with existing conditions, such as arthritis, will find a treadmill painful at times due to this stress. Otherwise, healthy people can suffer injuries and possible long-term damage over time.

Stationary bikes put much less stress on the joints. A properly positioned stationary bike supports your weight and still allows you to receive the benefits of a higher impact cardio workout. Upright bikes can sometimes stress your back in the way you have to bend to reach the handlebars. However, recumbent exercise bikes can improve existing back pain by forcing proper posture and providing support while you exercise. On any stationary bike that is used correctly, your knees and ankles don’t get stressed like on a treadmill.

The less stress on your joints, the less likely you are to be injured during your workout. You are also less likely to feel pain afterward. Most importantly, a non-exercise-related injury doesn’t always have to interrupt your exercise routine on a stationary bike. If you hurt your back or neck, you will find that the support of a recumbent stationary bike will prevent you from having to interrupt your exercise regimen altogether. Let’s face it: if you have to stop, you’re less likely to start over.

An exercise bike is better for your health than a treadmill

As you can see, both home fitness equipment have advantages. While the treadmill remains the most popular piece of home fitness equipment, most people are more likely to use an exercise bike faithfully. This means that you are more likely to have to dust off a treadmill until you receive the garage sale sticker.

Health Fitness

How to Gain 29 Pounds in 29 Days (True Story)

If you want to gain weight quickly, pay close attention to the story of Joe Hise.

Back in 1932, long before steroids were invented, Joe Hise gained 29 pounds in just 29 days.

Impossible?

That’s what most people thought. So Joe started teaching his methods to other people. These are their results:

Mark Berry: Gained 50 pounds in 6 months.

Roger Eels – Gained 35 pounds of muscle in one month.

Norman Fay: Increased body weight from 156 pounds to 185 pounds in 30 days.

So how does this plan work?

In this plan, you will train three times a week on non-consecutive days. So, for example, Monday, Wednesday and Friday.

You will only perform three exercises: the standing barbell curl, the military press, and the squat with 20 reps breathing.

The 20-rep breathing squat is a normal barbell squat, but you only perform an intense set of 20 reps. Between each repetition, you will take 3 deep breaths, completely filling your lungs with air with each breath.

This is the key to the entire system, as the breathing squat forces your body to adapt and build muscle mass at an incredible rate.

This basic exercise may seem too simple at first, but this exact plan has been transforming lean into very muscular men for decades.

To make sure your body has the proper amount of protein and calories needed to build muscle and gain weight, trainers of yesteryear who followed this plan would drink a gallon of whole milk each day.

So if you need to gain muscle body weight quickly, try this simple training plan for a month. Work hard and you too could gain a whopping 29 pounds of muscular body weight in just 29 days.

Health Fitness

8 main benefits of eating an ice cream sandwich

So what is an ice cream sandwich?

It is a frozen dessert made up of two skins and ice cream in the middle. It consists of crusts and an ice cream made with different ingredients. The ingredients chosen depend on the target consumers. An ice cream sandwich for Americans has cookie crust and wafers. Other ingredients that can be used are eggs, milk, sugar, and even vanilla. In Israel, it can consist of thick cookies, ice flavored with chocolate and vanilla. These are the benefits of enjoying ice cream.

1. You can eat it in public

You can filter and eat a sandwich in public without brushing off authority the wrong way. In fact, you can eat as many times as you want without anyone looking at you. Also, you can eat as much as you want without hurting yourself mentally or physically.

2. You can choose to sandwich it with whatever you want

You are free to choose a peanut butter ice cream sandwich, double fudge, or whatever you want. Plus, it has a wide range of ingredients and many flavors to choose from. You will end up with something tasty and that will leave you refreshed.

3. It is rewarding

The act of eating an ice cream sandwich is gratifying. If it consists of a piece of chocolate and a macadamia nut, it will make you feel good. Crushing the cookies is rewarding in and of itself.

4. Helps fight weight.

In addition to allowing one to cool off during the hot summer, ice cream sandwiches are good for people who struggle with weight. In one of the studies in the US, it was established that women who ate one serving a day gained less weight compared to those who did not. Their bodies were also full of energy and they could perform their usual tasks without any problems. Therefore, making it a part of your diet can help you win weight loss wars. It will help you lead a healthier life.

5. Fight against infertility

Perhaps this is one of the reasons why most women love to enjoy ice cream. In a study published in the Human Reproduction Journal in the United States, he suggested that consuming whole milk sandwiches improves a woman’s chances of having a baby. Additionally, the study found that women who ate full-fat ice cream often lowered the risks associated with ovulation.

6. It is loaded with important nutrients.

The ingredients used to make ice cream sandwiches are mainly sugar, milk, and flavorings. They are rich in important nutrients like potassium, phosphorus, and calcium. Potassium helps lower blood pressure, while phosphorus and calcium strengthen bones. Other nutrients contained in the delicacy include energizing proteins and B vitamins. Protein is essential to help cells grow and repair tissues.

7. You can share it with a friend.

Unlike other foods, you can always share an ice cream sandwich. Depending on what has been combined to make it, you can cut it in half and share it with a friend. It makes both of you enjoy and feel better.

8. will make you smile

Maybe you’ve always wondered why you always feel good a few minutes after indulging. Well, it is true that it refreshes, but researchers have found that a few bites of the delicacy can make you happy.

Having said all this, it is important to note that regardless of the ingredients used, sandwiches are popular all over the world. They provide many benefits to people, including help with fertility and weight loss. They are preferred because they can be eaten even while on the go. They leave you feeling fresh and feeling much better.

Health Fitness

How to lose weight fast

Women normally gain weight after childbirth. Men tend to develop beer belly after a few years and there is increasing pressure from society for these people to lose weight as soon as possible. For men, it becomes part of the pressure to impress the opposite sex, or sometimes part of the midlife crisis. Children are also under increasing pressure to lose weight due to the media hammering of this generation’s obesity problem. Then he learns that both mothers and daughters, as well as fathers and sons, follow weight loss programs.

There are several programs available to help people lose weight. There are diet pills, which many use as a shortcut due to lack of time to exercise and diet; there is the diet program to lose weight, and some also use food supplements in their desire to lose weight. So we all know the old-fashioned way of burning the calories we eat by exercising.

There are no hard and fast rules about weight loss programs. However, any program that is very fast and does not allow the body to lose weight naturally can have an adverse side effect. This may not allow the body to lose extra pounds naturally and therefore the skin may not contract as fat is lost from the body. This can cause sagging body parts to hang around you. Or you may be forced to perform plastic surgery that can make your body appear patchy. If you are not careful, you can experience premature aging.

Every weight loss program has those it works for and those it doesn’t work for, however we can all agree that the human body should not be forced to lose weight faster than it does naturally. . Therefore, if we observe what we eat, for example low calorie diets, and then we exercise regularly, then we will naturally allow the body to lose weight.

No one can afford not to exercise, it is absolutely essential that everyone does. There are several exercise programs available so you can participate in one that is comfortable for you. This needs to be done on a regular basis for it to have any effect on the body, so choose a time of day that is very convenient for you. A time when you know that you can do those exercises every day.

For low calorie diets, everyone agrees that one of the main sources of weight problems is overeating and that when we deal with this problem, it will be half the work done. Therefore, follow a low-fat diet, always avoid distractions when eating, for example, watching TV while eating or being on the computer while eating. You may end up eating more than you want because you are distracted. This will cause the pounds to start piling up. Also avoid foods like sweets, cakes, fast foods, and high-calorie foods.

Health Fitness

Home Fitness DVDs are valuable tools for exercising

From the days when Jane Fonda and her group of jocks in tights and leg warmers on VHS, That’s Video Home System for those of you under 25, you have loved the convenience of exercising at home. VHS has already gone the way of the dinosaurs, but home fitness fanaticism is still alive and well. Home fitness DVDs are a viable option for those without a gym membership. Thanks to a plethora of homemade DVDs, protecting trouble spots has never been easier.

Availability

The average insomniac can probably recite the names of popular home fitness DVD shows that are seen saturating the radio waves on late-night infomercials. These programs claim 60-90 day body transformations if you follow them diligently. But for those who aren’t so easily sucked into the vortex of late-night infomercials, they have the option of buying from local department stores or through online DVD companies. The advantage of buying online is the customer reviews that tell you whether a DVD is worth your money or not.

Time and effort

The massive hubbub surrounding the home fitness program craze has produced a large number of cart jumpers. But before you ditch your gym membership, you should know that home workout DVDs require the same effort and consistency as going to the gym; you can’t get results if you don’t do the workouts. As with any exercise plan, you must commit to hitting the “Play” button on your DVD player regularly. Of course, no training program can beat a bad diet, no matter how diligent you are, so be sure to consider your eating habits as well.

Pros fitness dvd

Since the fitness DVDs come pre-programmed with the exercises, there’s no guessing. This is beneficial for people who have no experience in creating training plans. These workout plans are primarily led by energetic fitness experts who guide and encourage you to exercise hard and “feel the burn.” Users can be sure that these programs were designed to give them excellent results if they put in consistency and effort.

The outdated idea that getting in shape requires a gym membership is a serious mistake for some people. Exercise can be beneficial no matter where you do it. Your body does not care if you are at home or in a gym surrounded by many people. Exercising at home can be just as effective as working out at the gym, and without the collective smell of sweat from other people around you.

If you like variety, there are home workouts available for people from all walks of life. For seniors, future moms, kids, fitness buffs – whatever your fitness goals, there are workouts at home to suit your tastes.

Cons fitness dvd

One caveat that comes with this method of exercise is the boredom factor. Popping the same old DVD every day may offer you convenience now, but overtime can make your body go away. tray. If you no longer see results and feel like the workout is too easy, it’s definitely time to change it up. So if you’re inclined to go the home workout route, be sure to vary your DVD collection and change them every six weeks or so to keep things fresh.

Safety Concerns

If you have existing illnesses that could pose a safety hazard when exercising alone at home, exercise DVDs may not be the best option for you. Exercising in a gym in the presence of fitness professionals is recommended.

The information in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a healthcare professional. Any reader who is concerned about his health should contact a doctor for advice.

Health Fitness

How to lose 70 pounds in 4 and a half months

The routine that I followed– The key to successful weight loss is to create a routine, and in this way, eat and exercise at almost the same time of day!

The first thing to do is stop overeating. I know it sounds easy, but it is really difficult to do it. I was able to stick to a diet plan for 5-6 days, but out of nowhere I was able to ingest over 3,000 calories in one meal and all the hard work I did was gone in 10 minutes. Of course I felt terrible after that, but it was too late.

YES, I was binge eating and it took me 6 to 7 months to learn to control my food addiction and emotional eating. The good news is that you can do it much faster, because you have the mindset manual. So if you haven’t read it yet, please do so right now!

This is what I did when I started …

I first made the decision to do this for 3-4 months no matter what, because my goal was to lose 70 pounds …

I started drinking a lot of water with lemon juice, to cleanse my entire system of toxins. Always have a bottle with you and set your alarm to go off every 45 minutes to remind you to drink water.

I use to prepare my water the day before. You can also do it in the morning, however each morning you should start with a large glass of lemon water, followed by your morning workout.

Then followed by breakfast, then a sandwich and lunch around 1. I used to eat 2 more sandwiches later, followed by a light dinner. Almost every night I used to jog or walk for 30 minutes, and at least 2 days a week, I would go to the gym for a 30-minute strength training.

The routine to lose weight fast!

– morning: – drink a large glass of lemon water (at room temperature),

– my morning workout – I gave you some examples of intense workouts, however this is the most effective – just 5 minutes of: stretching and a little worm; Then do: 5 burpees, 10 push-ups, 20 squats, 20 lunges, 30 sit-ups, and 50 jumps. Repeat this routine 5 times. It will take you about 15-20 to do this morning routine, but it will burn about 200 calories. This will increase blood flow and metabolism. Do this short workout tomorrow morning!

– breakfast: choose one of the options that I have presented in the diet manual.

– snack 1: a small fruit salad

– early lunch: salad, light cheese (not too much) and grilled meats, olive oil. You can choose whatever from the diet plan.

– snack 2: my favorite protein cookies. which contains a lot of protein and only 150 calories.

– Dinner: grilled fish with grilled vegetables (boiled is fine, but as far as possible, they should be almost raw).

– Drink 2-3 liters of lemon water in the middle and freshly squeezed juice: again, I try to go for vegetables instead of fruits, and especially those that stimulate the female metabolism, such as beets and carrots.

– every night and during the day, more lemon water or green tea.

– 2 ingredients that should be in your daily meal plan are: coconut oil and cinnamon. These 2 are so essential for weight loss and should be consumed on a daily basis, because they increase the body’s ability to burn fat!

You can use coconut oil / butter for all of your cooking and if you don’t cook, try consuming 2 teaspoons of coconut butter – have one in the morning and one in the afternoon.

It tastes great! And cinnamon, you can sprinkle it over fruit in your tea or coffee!

The truth is, I followed this routine for over 4 months and lost over 70 pounds.

I also recommend that you do another workout in the afternoon, 2 days a week. A longer one, which can take up to 45 minutes, in which you do strength training.

I also used to use the massage brush on my thighs and legs.

This is a great tool, because massaging your thighs, buttocks, stomach area, and even arms will increase blood flow to these areas and break down fat deposits.

For best results, I recommend using it daily with any cream – even olive oil or coconut oil is great!

The most important aspect for you if you want to lose weight is perseverance. It doesn’t matter if you are lazy, you don’t feel like exercising, you need to drop the excuses and move on.

So my advice is to start TODAY! Don’t wait another day … at least create the schedule TODAY and start tomorrow! Don’t forget to share this article on How To Lose 70 Pounds With Your Friends Through Social Media.

Health Fitness

Fast muscle pump without weights

If lifting weights or going to the gym isn’t your thing, you can still build a strong physique. The following weightless routine pumps your muscles well and no equipment is necessary. Complete 10 repetitions of each maneuver or if you feel strong do more than 15 to 20. Do the training every day if you do not do any weight training at home or in the gym.

Thighs

Step forward with your right leg. Keeping your back straight and your head upright, proceed to squat down until your right thigh is parallel to the ground. Pause, then go up to the starting point. Perform sets with each leg.

Triceps

Place your hands on a low object such as a chair behind you, legs forward at the knees. Proceed to lower yourself until your upper arms are parallel to the floor.

Pause, then push up to the starting position. This workout can be repeated for more than 10 repetitions.

Oblique

Lie on your back with your hands behind your head, your knees bent, and your feet flat.

Proceed to lift your head, shoulders, and turn to the left. Pause, then go down and on the next rep turn to the right.

Calves

Place the ball of your left foot on a step, with your right foot in the air. proceed to stand up on your toes. Pause, then go down. Perform alternate sets on each foot.

behind

Stand with your hands behind your head and feet apart. Keeping your back straight, proceed to lower at the waist using your upper body almost parallel to the floor. Pause, then rise to the starting position.

Biceps

Sitting, lean slightly and hold your left wrist with your right hand. With the left elbow on the left knee for support, proceed to bend the arm upward, providing resistance with the right hand. Pause, then return to the starting position. Perform alternate sets with each arm.

ABS

Sit at the end of a bench or flat surface, with your legs extended together, slightly bent, and grasping the edges for support.

Proceed to bend your knees and pull them towards your chest. Pause, then return to the starting position.

Shoulders and Chests

Begin in a push-up position with your palms up by your shoulders. Keeping your upper and lower body aligned, proceed with your arms extended. Pause, then lower yourself to the starting position. The same repetition for the chests, only the palms should be forward by the shoulders.

Health Fitness

List of foods with simple carbohydrates and complex carbohydrates

There are 2 types of carbohydrates. Complex carbohydrates and simple carbohydrates.

Carbohydrates are considered simple or complex based on their chemical structure. So what are complex carbohydrates, or some call them starch?

Complex carbohydrates

They are simply sugars linked together to form a chain. Due to its complex chain shape, your digestive enzymes have to work much harder to access the bonds and break the chain into individual sugars for absorption through the intestines.

Therefore, the digestion of complex carbohydrates takes longer. Slow absorption of sugars provides you with a constant supply of energy and limits the amount of sugar converted to fat and stored.

In general, people consider complex carbohydrates to be good carbohydrates.

Here is a list of complex carbohydrate foods.

  • Spinach
  • Whole barley
  • Pink grapefruit
  • Turnip greens
  • Buckwheat
  • Apples
  • Lettuce
  • Buckwheat bread
  • Plums
  • Water cress
  • Oat bran bread
  • Dry dams
  • Zucchini
  • Oatmeal
  • Pears
  • Asparagus
  • Oat bran cereal
  • Plums
  • Artichokes
  • Museli
  • Strawberries
  • Okra
  • Wild rice
  • Oranges
  • Cabbage
  • Integral rice
  • Yams
  • Celery
  • Multigrain bread
  • Carrots
  • Cucumbers
  • Pinto beans
  • Potatoes
  • pickles
  • Low fat yogurt
  • Soy
  • Radishes
  • Skimmed milk
  • Lentils
  • Broccoli
  • White beans
  • Garbanzo beans
  • Brussels
  • Cabbages
  • Cauliflower
  • Beans
  • Eggplant
  • Soy milk
  • Lentils
  • Onions
  • Wholemeal bread
  • Split peas

Complex carbohydrates

Simple carbohydrates digest quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. People often think of them as bad carbohydrates.

Why wrong?

These simple carbohydrates are actually smaller sugar molecules as opposed to the long chains of complex carbohydrates.

They are digested quickly because the individual sugars are ready to be absorbed immediately and digestive enzymes have easy access to the bonds in the paired molecules.

You could say that most of the work has been done for the digestive system! Food such as cakes, pastries, cookies, chocolate, etc. (you get the idea) they contain a lot of “empty” calories.

Since our cells generally do not require that much energy at the time of eating, sugar must be converted to glycogen (storage of sugar within cells) or converted to fat.

Your body’s cells can only store a limited amount of glycogen, so in many common cases, eating too many foods that contain simple carbohydrates can contribute to body fat stores.

Here is a list of simple carbohydrate foods.

  • Sugar table
  • Corn syrup
  • Fruit juice
  • Candy
  • Pie
  • Bread made with white flour
  • Pasta made with white flour
  • Soda
  • Candy
  • All baked goods made with white flour.
  • Most packaged cereals
  • Dear
  • Milk
  • Yoghurt
  • Jam
  • Chocolate
  • Cracker

There are many more foods that contain both simple and complex carbohydrates. You can use the list above as a starting point for a healthier diet right away.

Health Fitness

Cancer: an emotional and physical battle you can win

“You know, he was diagnosed with cancer and he was such a healthy person!” This is a statement that we seem to be hearing too much today. From knowing someone, who knew someone with Cancer, this disease has spread to such an extent that we all know someone in our immediate circle who lives with Cancer. In fact, cancer is the second leading cause of death in India, right after heart attacks.

In India, Dr. Arvind Kumar, Director of the Institute for Robotic Surgery at Sir Ganga Ram Hospital, Delhi, claims that cancer is responsible for 700,000 deaths with 1.1 million new cases each year. In addition, there are more than 3 million patients suffering from cancer on any given day. Furthermore, the ICMR (Indian Council for Medical Research) has found that nearly 1,300 cancer patients die every day. The research also showed that men are reporting higher cases of lung, stomach, esophagus, and mouth cancers, while women are heavily affected by cancers of the breast, cervix, mouth, and esophagus.

What is cancer?

Cancer in simple terms is the abnormal growth of cells in our body that attack healthy cells and can cause a harmful growth known as a tumor. When left untreated, these abnormal cells spread to tissues and other parts of the body, increasing the area of ​​disease. There are more than 100 types of cancer that can affect the body in different ways.

Causes of cancer

There is no basic cause of cancer, but there are certain conditions that increase the chances of getting this disease.

• Sedentary lifestyle / obesity: People who do not exercise regularly have a much higher risk of cancer due to poor circulation in the body that negatively affects cells.

• Tobacco: Tobacco is a major cause of lung and mouth cancer and should be avoided at all costs, be it smoking or chewing tobacco leaves.

• Sugar: A lesser known killer, sugar is responsible for numerous diseases in the human body, primarily cancer. This treat may taste good, but it has a negative impact on our cells, as well as increasing weight gain and diabetes, both of which increase the chances of cancer.

• Junk food: a healthy diet is non-negotiable for a healthy body. Eat fresh fruits and vegetables for good nutrition and cut down on junk and fast foods.

• Exposure to radiation: constant exposure to radiation has a negative impact on cells and increases the chances of cancer. Avoid prolonged exposure to smartphones and do not sleep with the phone on your bed.

• Family history: Genetics play an important role in cancer, and someone with a family history of cancer is more susceptible to this disease.

Cancer signs and symptoms

Here are some signs to watch out for.

• Recurrent fever

• Sudden weight loss

• Loss of appetite

• Blood in urine / stool

• Lumps / patches on the skin

• Headaches, sometimes accompanied by dizziness and nausea

These symptoms can be caused by a number of factors other than cancer, leading many to ignore them. Apart from these common signs; Persistent cough, sore throat, fatigue, and body aches are also early symptoms of cancer. As small as a problem may seem, it is always recommended that your doctor instantly check for any persistent or sudden symptoms. Late detection is a common cause of cancer severity in India, with over 80% of cancer patients suffering at an advanced stage due to late detection.

Prevention tips

Living healthy is the best way to protect yourself against cancer. Certain precautions and lifestyle changes can help you stay fitter and stronger, with a greater chance of preventing this disease.

• Avoid tobacco and cut down on sugar

• Increase your intake of fresh fruits and vegetables.

• Exercise regularly

• Avoid stress

• Keep a healthy weight

• Go for regular checkups

Although a great deal of work is being done to raise awareness about fighting and even preventing this disease, some people choose to remain ignorant out of fear or the belief that they will not be affected. Also, it is unfortunately still considered taboo in some households to talk about cancer, causing it to be caught in the later stages when treatment becomes more difficult. However, it is important to know that while cancer sounds like the scariest phenomenon, there are cures and treatments, especially if caught in the early stages, that allow you to continue living your life in a healthy and happy way.