6 signs that you are a fit girl.

Being physically fit is everyone’s wish. Who does not want to live happily and stress free. To achieve these things one should have a fit body. And getting a fit body is not a piece of cake. Whether you are doing first time or you are doing it for longer time, it is not an easy process and you know that. When you are going to gym to be physically fit, you know that there are days when you does not want to go and this is your test of you commitment. Be mentally prepare when you want a fit body. So, try to acquire these things to be a fit girl and implementing these things in life will make you conquerer.

1. Eating protiens throughout the day.

Eating protiens will help you gain muscles. This does not mean that you have to workout with more intensity. So, eating protiens is good when you workout and when you are doing nothing and eating protiens to gain muscles will not help you at all. A protiens helps to build buscles and it also controls your appetite. When you eat protiens a message so sent to the brain that the stomach is full now.

Go for the protiens shake sin the morning as it will keep you going throughout the day. Later on the day you can go for the almonds, egg whites or any protiens containing food. Just make sure that you are taking enough protiens in your diet.

2. What meal you should prepare.

Prepare a simple and whole grains filled meal so that you can store them and then use it throughout the week. You can prep a few things like sweet potatoes, a tuna salad, and some kind of grain like couscous or quinoa or a veggie pasta and then use it throughout the week. This is due the time taken by grains to cook is very long so prepare it early so that you can add them up on your salad or on veggies according to your choices.

*LATEST TIP – buy some Nori roll papers if you can and add a bit of quinoa and avocado to it, then roll it up and enjoy with some soy sauce! Allows you to get healthy fats + protein + minerals!

3. Drinking water throughout your day.

Drinking enough water is very important for everybody. As all the metabolism in our body are carried out with the help of water it becomes necessary to drink water. If you feel like it is hard to achieve this than you can give yourself challenges. Like, you can take bottle of water with you and give yourself a time limit to finish this bottle up.

It is helpful as being hydrated will help you with digestion, energy, BLOAT. It also makes your skin hydrated which gives then their real glow and will make you look glowing throughout the day.

4. Keep healthy snacks handy.

Try to keep a healthy snacks around you so that when you are late in work or got stuck in traffic jams then you can eat them just to relax your stomach before you can prepare a healthy meal for yourself. You can have almonds as they are easy to carry and store. You can also have protiens bars in your bag or whatever you carry while going office. You can also make cookies or anything which is ready to eat but healthy also.

5. Always take out time to workout.

Doing workout is very important and do it as a daily manner. You can do it anytime. You can do it in the morning just before the sunrise or you can do it after your working hours after taking some rest ofcourse. You can join gym or can do 30 to 50 min exercise daily inside your home.

6. Get proper sleep.

Sleeping is the best way to relax your body as well as your mind. Try to tale a nap rather than spending time with TV and mobile phones. This will make you feel relax which is necessary to be happy throughout your day after the intensive work.…

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5 Of The Best Exercises You Can Ever Do

INTRODUCTION:-

We’ve all heated that exercises is important in our daily life as much as we need food to live. Exercise increases your energy level. Exercising delivers oxygen and nutrients to your whole body helping it to work more efficiently and boost your endurance. Being physically active will keep you healthy. Research says that engaging in 30 minutes of exercises a day is all you need to maintain a healthy lifestyle. Regular physical activity has been proven to help prevent a wide variety of health problems.

1.SWIMMING:-

Our nation is surrounded by water and swimming is one of our great passions. As well as being fun, swimming is a great way to keep fit, stay healthy and it is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits. Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming keeps your heart rate up but takes some of the impact stress off your body. Builds endurance, muscle strength and cardiovascular fitness. It helps maintain a healthy weight, healthy heart and lungs.

Swimming can also does tones muscles and builds strength . It provides an all-over body workout, as nearly all of your muscles are used during swimming. Swimming being a relaxing and peaceful form of exercise so, it’s alleviating stress. It also helps in improving coordination, balance, posture and flexibility, providing good low-impact therapy for some injuries and conditions. Swimming providing a peasant way to cool down on a hot day. It is easily being available in many places- you can swim in swimming pools, beaches, lakes, dams and river

2.TAI CHI:-

Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. It has many physical and emotional benefits.

Tai chi can improve balance control, fitness, and flexibility, and might cut the risk of falls in older people. It is also appears to reduce pain and the symptoms of depression in some cases. In addition to the much researched benefits for reduced mortality from moderate – intensity exercise, such as you get from regular walking and jogging, it’s found the first evidence that tai chi also promotes longevity.

A growing body of evidence points to the benefits to older adults from practice of tai chi in the areas of global cognitive and memory functions especially verbal working memory. Researchers noted that tai chi has highly clinically relevant effects on endurance and peak exercise capacity in people with COPD.

3.STRENGTH TRAINING:-

Strength training is an important part of an overall fitness program. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Strength training can help you burn more calories.
It can reduce the signs and symptoms of many. Chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults. You can do many exercises with little or no equipment. Try pushups, pullups, planks and leg squats.

4.WALKING:-

Walking is a great way to improve or maintain your overall health. Just 30 minutes a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat , and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart diseases, type 2 diabetes, osteoporosis and some other forms of exercise, walking is free and doesn’t require any special equipment or training.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.

5.KEGEL EXERCISES:-

Kegel exercises(also called pelvic floor exercises) are done to strengthen muscles of the pelvic floor. Kegel exercises not only can helpful for accidental passing of stool or gas, and may even help to improve orgasm. Causes, exercises technique, and tips also presented.

Any health conditions that put stress on the muscles of the pelvic organ prolapse. Kegel exercises consist of lifting and holding and then relaxing the pelvic floor muscles. Start by doing a small number of exercises over a short period of time, then gradually increase both the length of time and the number body exercises you are doing in each session. You should perform at least two sets of the exercises a day.…

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Walking Plan for Weight Loss

Walking is always considered as a best exercise to keep yourself healthy and fit. If we see other exercises and walking comparatively walking is better as it is budget friendly and all you need to start it just to have a clear determination and a goal. However, a pair of snickers is also needed. If you start walking regularly and makes it a habit then you would feel that you have less mood swings, you always look happy. The researchers also found that a regular walk plan can also reduce the risk of high blood pressure, high cholesterol, diabetes as well can be a lot more helpful in arthritis. And for all these benefits you just need a clear determination to walk daily even not running.

While walking is not seen as a form of exercise by many people around us but it has most of the same benefits as that of doing aerobics and strength development exercises like plunge, lunges etc.
If you are going to gym everyday but due to some reason you have to skip it then walking is the best option to keep yourself fit and healthy. While going to gym is a good workout for developing muscles and strength but skipping it has some side effects too.

Let’s get started with the walking plans.

Goal

You should start with a goal of increasing pace of your walking each week. Make sure that each walk at least burns 200-300 calories per day. You can easily achieve this by adding pace to your walking or start walking with some weight

Stretching

Stretching is one of the most important pre exercise thing to be done. Stretching make your muscles prepared for the exercise you are going to start. This also increases the blood flow to your muscles. Some the stretching such as pulling of legs to your chest, swinging of legs laterally can be of great use.

Increase in Pace

Increasing the walking pace slowly increases your intensity of walking. Always start with a 5 minutes warm up session and give 10 minutes to each rep. Divide each rep into 3 sections.

1) Walk with a steady pace for 4 minutes. You will just be walking but your breathing pace will increase in this period.
2) Now be a little slow and hold your breath. This will also be of 4 minutes’ duration. In this period your breathing will be in control and you would be able to talk.
3) Do this for 2 minutes only. You have to walk with your whole strength and as fast as possible.
Strength Training

You can also include some strength training exercises into your daily routine. Some of the body movements like squat, plank, lunges, push ups can be used to build up your body strength for day to day activities.
Some Tips to get started

It’s not really matters that for how much duration you start with. But try to keep increasing the duration. It is nearly impossible to start with a 30 minutes walking on the very first day. So do not feel bad if you get tired quickly. The only thing that can make you get going is your determinatio…

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