Weight Loss: What to Eat and What Not to Eat

readlabelsEating the right kinds of food turn to become a frustrating ordeal because often the food that really tastes good are ones that are packed with so much calories and cholesterol while those that are healthy often leave a bad taste in the mouth and look very unappealing.

Years and years of studies and research have come up with several lists of food dos and don’ts and inevitably this brings more confusion and chaos as to which food sources and products are to be consumed and which ones to avoid.

Reading the Labels Reveal a Lot

Heading to the grocery and shopping for food can cause stress for people especially when seeking for food items that should or should not be purchased and going down all the aisles and selecting which ones to bring home always ends up very confusing as there are just so many brands to choose from.

Nutritional labels are put on each of these selected food products for a reason, so practice the opportunity to have the freedom to choose which food items to bring at home, as the best advice about food labels is if ingredients found on these items are difficult to read, it is a red flag of too much preservatives and too many artificial additives.

Going to the Local Market May be Beneficial

What is great about visiting a local market is that produce are provided fresh and all natural and the chances of preservatives and harmful additives are put to a minimum.

Try getting hold of organic food items like fruits and vegetables, even meats and poultry, as these are all packed with a lot of the nutrients, vitamins and minerals at high levels and are better utilized by the body when consumed.

Find Every Way to Avoid Fast Food

One of the leading causes of obesity in the country is highly blamed for a lot of different fast food companies that offer products that are high in trans fat which is an ingredient that is believed to cause high blood cholesterol, high blood pressure and other heart related health conditions.

Whether the information is true or false based on news and other general knowledge, decreasing fast food consumption and keeping away from it as much as possible is an exceptional way to stay in better health and get to practice a lot of healthier alternatives to the food products offered in these establishments.

Home Cooked Meals are Great Alternatives

Preparing and cooking at home may seem to be very difficult and too stressful but in terms of the increase of health benefits, having a home cooked meal is a top choice especially since the flavors and textures of dishes are looked out for.

Saltiness, sweetness and even the level of oils and spices that are put into the food are well monitored and all the other ingredients that are put into the dishes are selected well and are sure to have enough nutrients and are far healthier than what is often bought from dine out places and restaurants.

Useful Exercises for Beginner Health Buffs

what-fitness-exercises-give-instant-results2Going to the gym or visiting the local park, often these beginner health buffs are ones to watch out for because most of them seem to know what they want, which is to stay healthy and strong, but unfortunately it is the poor form that gives away their beginner status.

If you feel you belong to this common group of beginners that consider themselves to be health buffs even if they have just started a regular exercise program, some of the exercises explained below may just be the best ones you will ever do.

Push-ups: Helping to increase muscular endurance and even strength, push-ups are considered to be one of the more classic exercises that have been used for so many generations but yet has established enough benefits to the physique that a lot of people still perform it despite some who do so sloppily.

Tips for the best push-up: Always gain stability first as soon as the entire body is already pushed up and entirely away from the floor, this gives enough time to engage not just the arms but as well as the chest, abdominals, lower back and the legs.

Squats: Not a lot of people are able to appreciate the health benefits that come with correctly performing the squats, even despite the fact that it not only firms up and leans out the muscles of the legs, but it also engages the abdominals and the whole back.

Tips for the best squat: Make sure to plant the feet firmly on the floor because this ensures the stability of the movement from start to finish – some would find it difficult to stabilize the movement and opt to keep the angle of the hip and buttocks way too high, ensure that in performing squats the hip joint and knee joints are at the same parallel level (or are at least 90 degrees of flexion).

Sit-ups: Considered to be another useful exercise that can be done by beginners who often do not use exercise tools and equipment, sit-ups are still known to provide enough muscular strengthening and endurance especially for the abdominal muscles.

Tips for the best sit-up: Get the entire body working to accomplish each repetition because one of the immediate form violations for the sit-ups is lifting the feet of the floor – use an alternative stance that is Pilates inspired and instead of bending the knees and keeping the feet flat on the floor go for extended legs with pointed toes, this engages not just the abdominals but also the leg muscles.

Burpees: Deemed to be one of the most popular body weight exercises of this time the burpees (which is technically a combination of squats, push-ups and a jump) are a whole body exercise drill that incorporates all the big muscle groups of the legs, arms and core.

Tips for the best burpees: Go for speed and power for each repetition and make sure to put in enough bursts of energy so that the momentum of the movement is not put to a halt and so that an entire set is continually accomplished.

Steps to a Healthier and Stronger Core

Two-Knee-HighsMistaken to be just the abdominal muscles, a healthy and strong core involves also focusing on the lower back as well as the other big muscle groups that may help to support this area such as the legs and buttocks as well as the chest and arms.

Getting healthier and stronger core muscles are not limited to a lot of abdominal workouts and minutes upon minutes of planking and other static exercise drills, being able to keep the core at its optimum health includes living up to a healthy lifestyle that will continually keep the core muscles strong and lean.

Select Exercises that are Dynamic and Require Multiple Movements

A lot of exercises available are often characterized to be simple and require only one movement but not a lot are aware that engaging the core requires assisting the body into positions that challenge balance and stability.

Selecting alternate lunges, single arm movements, as well as engaging the core through complex movements like with squats or deadlifts, enable the body to require the core muscles to contract this is in order to keep the stability of the movement as well as to keep the spine and the rest of the body tight and steady.

Eat Protein Rich Food

One of the main nutrients that keeps the muscles healthy and strong is protein and to be able to eat reliable sources of protein will make the process of muscular strength and health become an easier task to accomplish.

Being able to eat a lot of chicken, lean meats and eggs are very simple yet effective ways to have enough protein the body’s system in order to replenish all of the fuel that has been utilized when engaged in rigorous exercise and in other daily tasks.

Regularly Change Exercise Programs

Enough physical change can happen to the body in a span of a month and enabling the core to sustain a variety of exercises at this period of time will make it reach an optimum level to which an additional challenge has to be added so that constant improvement is seen.

Turn to a program that requires the initial basic movements first then continually progress as the weeks pass or as soon as the body seems to feel that the exercise regimen has turned too easy, get into the effort and find other exercise options that are similar but have the extra challenge.

Commit to a Regular Exercise Schedule

It is not just the ability to perform the exercise that is of importance when it comes to improving the health and strength of the core because being able to keep up with consistently challenging the muscles is the step needed to make sure that changes and development will truly happen to the entire body.

A serious core training program will take up at least 30 minutes daily and in this amount of time there are a lot that can be accomplished especially since more core exercises are pressed more for time than for repetitions and sets.

These are just a few steps to consider to a healthier and stronger core – the dedication and focus is what is truly necessary to be able earn overall health and wellness.