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Tag: Stay Fit

Building Muscle The Right Way

Posted on by Aditi Malhotra

Whether you want to build up your muscles to become built up, or you’re just looking to improve your general health and wellbeing you should take a look at this article before planning out your workout routines. Today I’m going to be giving you some advice on how you can build up muscle more easily than you thought.

I’m not saying that it’s going to be a walk in the park, you will obviously have to put a lot of work into your body to get the results you desire. If it’s done correctly, it can save you time, energy and money.

The gym is an obvious road to go down because there is access to the latest equipment and you could even hire yourself a personal trainer. If you’re a newbie to the gym this is a good idea. You can tell your trainer what your ultimate goals are and then they can talk through with you what the plan of action is. If you’ve got some experience within the gym and you know how to use all of the equipment, then do some research on how to best achieve the results you want. You might be looking on improving your arm muscle definition and be happy with how your legs and torso look, so you’d want to look for exercises to build up your arms.

Most avid gym goers like to increase their performance by taking in the right nutrients and supplements that their bodies need to endure through the workout. Aretheyonsteroids.com blog has loads of information that you could apply to your routine to increase your workout results.

If the gym isn’t really your scene, or you’d rather do it alone without spending lots of money on a gym membership, then there are other alternative ways of working out. Doing this will also save you becoming bored of the same routine, especially if you change your activities up regularly.

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What you’re putting into your body is important too. You can’t expect to become ripped with a six pack if you’re still bingeing on greasy, calorific foods. Change your diet to one with plenty of protein, as this is good for building muscle. Eating smaller but more regular meals will keep your energy levels up and give your body a chance to burn off the energy between meals.

Ensuring that you’re getting plenty of water is important too. When you’re working out, you sweat out a lot of the moisture in your body and it’s easy to become dehydrated. Being dehydrated while you’re working out is dangerous and can lead to you becoming overly exhausted, passing out and many other terrible ailments, so make sure you’re getting enough water.

As you can see, building muscle isn’t all about the workout, it’s about what you’re putting into your body too. Remember to eat well, drink plenty of water and get enough rest and your workouts will be easier. You will soon start to see results and you can begin enjoying your new and improved body.

 

Not a Day Older: Taking Care of Your Body and Mind in Old Age

Posted on by Aditi Malhotra

Growing old takes a toll on your body. Although most of us will change as we age, and looking in the mirror is more of a surprise than anything else, you need to take care of yourself more than ever when you’re getting older. If you think the amount you exercised back in the days is what you’re living off now, you’re quite right – but that doesn’t mean you should stop caring about your body and mental health quite yet.

Image via: Pexels

The truth is, your mind as well as your physical health will be declining when you’ve reached a ripe age and to keep yourself healthy, it’s important to look at health holistically. Here is a handful of the best preventative measures you can take for your health in old age so that you can enjoy a functioning body and a healthy mind for as long as possible.

The best exercise to stay young

The mitochondria in our bodies are considered the cell’s power generator; it produces energy and converts it into forms that are usable by our cells. As we age, our cells stop to regenerate as easily as it did before, and are simultaneously affected by the mitochondria diminishing in both number and vigor.

We’d like to keep it as a generator for as long as we can, and certain types of exercise have actually proven to undo some of what aging has done to our cell’s power producer. The type of exercise that produced the biggest change in people’s genes in a study from this year was intense exercise – or interval training. There are a lot of different ways to incorporate this into your regular routine, although it’s usually associated with running or jogging. How well your aging family member is able to cope with running, you know better than any, but consider similar options such as cycling if this is difficult due to painful knees or other immobilities.

While there’s no decent alternative to growing old, by taking care of yourself and your older family members, you’ll be able to enjoy active years as a senior citizen and leap from one Pilates class to the next one. It will keep you independent and happy for as long as possible so that you can get much more out of your Medicare Supplement plans – and enjoy your golden years for a long time still.

Aging and stress

Stress is bad company when you’re trying to look after your health, and little is able to have such an impact on your health as this one. While we may experience hard times at any age, you’re more likely to have gone through a traumatic emotional loss when you’re older and it becomes even more important to know how to deal with this.

To get in touch with your spirituality can take you a step away from stress and depression; while there are a lot of ways to do this, the most popular way is to try meditation or holistic exercises such as yoga.

The combination of a loss of a loved one, loneliness, and even financial concern can make the stress factor a lot worse when you age – and seniors are at an increased risk for depression. Take care of your mental health as soon as possible and reach out to a professional or your family members for a chat, and practice expressing your emotions.

Remember to laugh and surround yourself with positive people who enjoy life and have managed to stay active. They’ll keep us young for longer and make it easier to enjoy everything life has to offer.

 

4 Reasons You’re Always Hungry

Posted on by Aditi Malhotra

No matter what you try and do in regards to managing your weight, there’s always an enemy that keeps confronting you: your appetite.

You can start the day with an absolute devotion to the idea of sticking to calorie control and resisting the urge for sweets and snacks. Then midday rolls around, your energy is crashing, and your stomach is roaring. Despite the fact you should be full from that nutritious breakfast you took the time to craft, you can’t help it – you’re hungry. In fact, you pretty much feel hungry all the time.

If this is the case, then getting to the bottom of your seemingly ceaseless pit of hunger is going to be key to maintaining your weight. So why are you always so hungry – and what can you do about it?

1) You’re Not Eating Enough Calories

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We know that science tells us we need to restrict calories in order to lose weight; that’s pretty much a given. However, it is possible to go a step too far in this regard. If you’re not eating enough calories to sustain your energy levels – and particularly if you’re exercising heavily – then hunger is going to be the result.

While you may like the idea of restricting your calories so you lose weight quicker, it’s actually more beneficial to gradually reduce the amount and always ensure you’re eating at least 1,600 calories per day.

2) You’re Thinking About Food Too Much

Research has found that people who are overweight tend to think about food more than their slender counterparts, which in turn makes them feel hungry. If there is something in your brain that is constantly reminding you of food, then you might want to try Lovidia to see if you can regulate your resultant desire for food. You might not be able to stop thinking about food, but methods such as this will at least help you stop feeling the need to act on those thoughts.

3) You Have A Health Condition 

Some health issues can cause excessive hunger. Most noticeably, if you have an overactive thyroid, this can result in not only unexplained weight loss, but a relentless appetite. An overactive thyroid is easily diagnosed and relatively easy to treat, so if this is a relatively new issue for you, it might be worth getting checked over by a doctor.

4) You’re Not Eating Enough Protein

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Ideally, your first meal of the day should be full of protein. The slow-release energy in protein is far more likely to sustain you than carbohydrates; in some ways, it’s far better to have bacon and eggs for breakfast than that healthy, carbohydrate-laden cereal. Nuts have been shown to help suppress appetite throughout the day, so incorporate these into your diet from breakfast and you should be able to manage your hunger better.

Battling with your weight is tough enough in and of itself, but struggling with hunger at the same time makes life even more difficult. Fingers crossed one of the solutions to your issue can be found in the above.

Cycle Your Way To Better Health: Here’s Why You Need To Hop on Your Bike!

Posted on by Aditi Malhotra

Whether you’re looking to get back into fitness or you’re already a gym buff, cycling is the perfect exercise to add to your routine. It’s an incredible workout which is safe for most people and has some amazing health benefits too. Here are some of the reasons!

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Readily Available and Suitable For Most People

It might be a touch more difficult than say, walking- but most people know how to ride a bike. It’s something you learn during childhood, and as they say, it’s a skill you never forget. The majority of people are able to hop on a bike and start riding to get fit. Plus, it’s fun too- mountain biking for example allows you to get across all kinds of terrain so you can head out for the day and see some sights while getting fit. Just make sure to find the right bike for you, it needs to be the right size and have an amount of gears you’re happy with. This roadmaster granite peak review states that this particular model has full gear range, along with twist shifters making changing gear easy while you’re out. When the weather is bad, every gym has a selection of bikes too, making cycling really simple to slot into your routine. Better still, you can choose from spin biking, upright biking or the recumbent bike (which has a much more comfortable seat!) Even if you’re incredibly unfit and not able to walk for more than a few minutes, cycling is a great place to start. As you’re seated, you can go a little longer than with other exercises, start with a low resistance and build your way up. Even if you’re already a gym bunny, you can crank up the resistance and pedal harder and still get a great workout in.

Builds Strong Muscles, Joints, and Bones

Building strong muscles, joints and bones in your body helps to keep you supple and sturdy. Since cycling uses the large muscles in the legs, these are especially benefitted, but biking can also help your core, shoulders, and arms too. Cycling strengthens the joints of the knees which is particularly beneficial as you get older since so many people suffer from knee issues. It also builds lean muscle in the legs, which not only allows your body to burn more calories at rest. Plus, strong legs will improve your performance in other areas too, whether it’s walking, running or cross training. Any exercise helps to contribute to strong bones, which is not only useful now but even more so as we age. Later in life, bone loss can lead to conditions like osteoporosis so working on building strong bones when we’re young can help tremendously.

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Great For Cardiovascular Health

As with any aerobic activity, biking is ideal for cardiovascular health. Keep upping the resistance and speed until you’re breathless enough to only be able to speak in short sentences. And from there, keep increasing it to boost your fitness. Better heart and lungs mean your body is more efficient, and you’ll find yourself feeling less tired and fatigued going about your daily tasks.

 

Bored Of The Gym? Alternative Ways To Have A Workout

Posted on by Aditi Malhotra

Exercise is a great way to keep in shape. It isn’t specifically all to do with losing weight, although it can play a helping in hand in that. But exercising regularly can help in other areas such as boosting your mood, giving you more energy and feeling more positive. It can even improve the quality of sleep you get, which let’s face it, all of us would like a little more of. However, heading to the gym and using the same equipment day in day out can be very boring and repetitive. Which is why I thought I would suggest some alternative ways to have a decent workout.

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Working out at home

Working out at home can be a great alternative to heading to the gym. You may have some space available in your home to house a treadmill or cross trainer, but if you are wanting to shy away completely from the equipment, then YouTube has a fantastic array of workouts you can do from the comfort of your own living room. Perhaps you want to try out a workout that is quick and specific on cardio, or maybe you want to focus on a specific area of your body. Youtube will have a bank of workouts specific to your needs, requirements, and experience levels. You just have to take a look.

Try your hand at a HIIT workout

A specific workout that is taking the gym world by storm is HIIT. More specifically high-intensity interval training. Often these workouts can be smaller in length, but certainly, deliver in the action you take during those twenty or thirty-minute workouts. Again these sorts of workouts can be done in groups at organised sessions, or you can do them from home or by yourself. Whatever works for you.

Swimming

Swimming is definitely a workout that is completely underrated but enables you to work muscles in your body you never thought you had. It can also be exercise that doesn’t require too much commitment on the activewear. A costume or shorts and even a swim cap for your hair. Thankfully websites like swimcapz.com have a great selection to choose. Even if you have longer or shorter hair.

Heading out for a walk

Walking is a great form of exercise and something anyone of us can do at anytime we have free. You simply put on your trainers and clothes and head out of the door. While it may not be the most intensive way to exercise, regular walking will still increase your heartrate and help towards a more active lifestyle.

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Going out for a run

Many people swear by running and see it as a great alternative to heading to the gym. However, it isn’t just as simple as heading out the door and running. You still need to build up your stamina, so thinking about where you run might be a good starting point. But doing this sort of exercise regularly will help you to build up your fitness levels and ultimately ensure that you can run further and for longer. It is also a great way to help clear your mind after a stressful day in the office.

Yoga

Yoga is definitely a workout that is underrated and is something many of us should try to do a little more of. It can really help with postures and muscle tone, as well as encouraging you to clear your mind and focus on your breath. It might not be for everyone, but combining yoga with other forms of exercise throughout the week will give your body the all over workout it really needs. If you are hoping for some tips to get started with yoga, then websites like verywell.com could help.

Try an aerobics class

Finally, you may want to try alternative ways to exercise at the gym, and an aerobics class is an excellent place to start. It gives you a set workout that you do in the company of other individuals, as well as having an instructor on hand to help you out with moves, etc. Thankfully, many gyms offer an array of styles of classes ideal for all stages of your experience to help you get started. If you still don’t like the idea of going to the gym, then social media like Facebook.com could help find local classes. Giving you the chance to meet local people as well as workout.

I hope this has offered some alternative ideas to help you get a full workout.

Curing Back Pain The Natural Way

Posted on by Aditi Malhotra

As we get older and age, back pain will seem to be an everyday occurrence. Sure, there are certain medications that can greatly ease the pain and, if the need be, your doctor might even refer you for surgery. However, some people try to stay away from these options as they prefer to take the more natural route. Not sure how you can heal your back pain naturally? Here are some great methods.

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See A Back Expert

It’s a good idea to get some medical attention if you do experience regular back pain. Don’t worry, though, they won’t insist that you take medication or have surgery. Find a chiropractor near you if you want to chat about your various options. Let them know that you would prefer some natural remedies. They will be able to incorporate this into their treatment method. If they are unable to, they will be able to refer you to a local acupuncture specialist or other holistic practitioners.

Take Yoga Or Pilates Classes

Lots of people swear by Yoga and Pilates when it comes to back pain. So, it’s worth looking for a local class to see if there are any classes at times that suit you. After a few weeks of practicing Yoga or Pilates, you will certainly find a big improvement in your back. If you don’t have time to go to a full hour class, you can check online guides such as this one for stretches you can do on your own at home and also do some dumbbell neck exercises

Work Your Core

One reason why some people suffer from constant back pain is that their core is quite weak. Thankfully, this is very easy to change as you just need to start doing some exercises and workouts that will help strengthen it. If you are going to Yoga or Pilates, this should help, but there are also some other workouts that are great for core strengthening. These include Metafit and Piloxing.

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Use Heat Therapy

If you need some instant relief from your back pain, you should consider heat therapy. This is very easy to apply yourself at home – you just need a hot water bottle or a bag of frozen peas! Place the bag of frozen peas on any area of pain if you also want to reduce any inflammation. The cold temperature will also shut down the nerves, so you shouldn’t feel quite as much pain. Applying heat also acts as a painkiller, and it also increases the blood flow which can help to bring more nutrients to the affected area.

Work Your Brain 

Some back experts believe that you won’t feel quite as much pain if your brain is stimulated and busy. So, it’s worth trying to occupy yourself to see if you can distract your brain away from the pain. Why not give it a try next time your back hurts?!

So, as you can see, there are many alternatives to medicine and surgery when it comes to back pain. Hopefully, this blog post will help you manage any uncomfortable aches and pains!

Building A Ladder To Your Recovery

Posted on by Aditi Malhotra

Wikimedia Image 

Addiction can strike at any time. Life is hard, and we all struggle to cope sometimes. Many of us turn to addiction during those dark hours. But, while escape methods break the clouds for the short-term, they also stop the sun breaking through. And, if you start using on a regular basis, your drinking or drug use will become your biggest problem.

It’s a horrible situation that an estimated 23.5 million Americans have fallen into. But, despite its common nature, addiction is one of the loneliest human experiences. Addicts are cast to the outskirts, and often disowned by loved ones. In the depths of addiction, it can feel as though you’re at the bottom, with no way to climb out. Many addicts wait for someone to hand them a ladder, without realizing that only they can create their escape. But, how do you build a ladder with no tools? In short, the answer is one rung at a time. And, we’re going to look at each one in more depth here.

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The first rung is the hardest to build – admitting you have a problem. It may sound simple, but we often deny our addictions to ourselves. Admitting you’re struggling is never easy, particularly in something like this. But, until you accept the problem, you’ll have no desire to move on from it.

The second rung involves determining the cause. Most of the time, addiction has a start point. While that may have become irrelevant, it’s important to determine what it was. Addicts often use for escape. Until you face up to what you’re escaping, you’ll continue to medicate yourself.

The third rung won’t get built until you accept that you’re worth something. Addiction often leads to low self-esteem, not helped by the way society treats the issue. It’s important to regain your self-esteem. Otherwise, you’ll struggle to consider yourself worth helping. You need to believe you deserve to get better. The chances are that you’ll also have to do so alone. But, when it comes down to it, your belief in yourself is all that matters.

The fourth rung is when other people come into play. While this may sound like it’ll be a relief, this will be a hard one to build.This is the stage in your recovery when you need to turn to something like Lyric Recovery Services to see you through. Here, professionals will be able to help you through the rest of your recovery. While the support is essential, you’ll still need to rely on yourself during this step. The professionals can give you the building blocks, but the rung won’t be made unless you step up.

The sixth rung comes after the recovery itself and involves moving forward. If you live in the mistakes of your addiction, you’ll never forgive yourself. As such, you’re at risk of slipping into those old avoidance techniques. Put what happened behind you. Build bridges with loved ones where you can. Then, set about living the life you deserve.
 

Not a Day Older: The Best Exercise For Aging Muscles

Posted on by Aditi Malhotra

Growing old takes a toll on your body. Although most of us will change as we age, and looking in the mirror is more of a surprise than anything else, nothing is as affected as much our muscles. If you’re thinking that the amount you exercised back in the days is what you’re living off now and that the muscles you built in your twenties have served you well, you’re quite right – but that doesn’t mean you should stop caring about your body.

Image via: Pexels

Those sweaty circles of Pilates for seniors can be a bit underwhelming, though, if this is the only exercise your older parents are doing. Use science instead, to find the best type of workout to slow down the aging process and see them enjoy many more years of activity and sports.

The mitochondria

The mitochondria in our bodies are considered the cell’s power generator; it produces energy and converts it into forms that are usable by our cells. As we age, our cells stops to regenerate as easily as it did before, and are simultaneously affected by the mitochondria diminishing in both number and vigor.

We’d like to keep it as a generator for as long as we can, and certain types of exercise have actually proven to undo some of what aging has done to our cell’s power producer.

We’ll lose muscles, in other words, and will struggle with keeping our bodies as light and energized as we used to. It will keep them independent and happy for as long as possible, and they can get much more out of their golden years – and a lot more out of their Medicare Supplement plans. While there’s no decent alternative to growing old, by taking care of yourself and your older family members, you’ll be able to enjoy active years as a senior citizen and leap from one Pilates class to the next one.

Interval Exercise

The type of exercise that produced the biggest change in people’s genes in a study from this year was intense exercise – or interval training. There are a lot of different ways to incorporate this into your regular routine, although it’s usually associated with running or jogging. How well your aging family member is able to cope with running, you know better than any, but consider similar options if this is difficult due to their knees or other immobilities.

Cycling, for example, is excellent interval exercise and can be done in nature as well as on a stationary bike at the gym. If you think the gym is a better option as they’ll have assistants around at all time, remember that time spent in nature is wonderful news for their health as well. Try to compensate by walking outside together and enjoying nature in other ways – with less speed, perhaps.

To get the kind of benefits that will reduce aging in their muscles, it needs to be intense – and to manage this on a bicycle, you’re going to need speed. The gym may be the best option, in other words, unless they’re still relatively young.

While any type of exercise is good for your body, you should treat your family to the best kind of exercise for their age – especially now that you know the science behind it all.

 

 

 

 

 

 

Back Up Your Back!

Posted on by Aditi Malhotra

Your back is such an important body part, and yet the amount of people that neglect it is ridiculous. Taking the time to strengthen your back and keep it as healthy as possible is absolutely crucial to your long-term health and mobility. Are you doing what it takes to back up your back, or are you neglecting it like the majority of people out there? Read on to get a good idea…

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Exercise Your Back

Exercising your back will keep it strong in the long run, and help you to stay healthy and mobile. You don’t need to do anything too drastic either; walking, swimming, and weightlifting are all great exercises for the back. Doing these things regularly will help to reduce pain. Even if you currently have back pain, exercising your back is a very good move.

Never Lift With Your Back

Make sure you always use the correct lifting technique; you should never hunch over and lift with your back if you’re picking something up. You should hinge at the hips and use your legs to take the majority of the weight.

Maintain A Good Posture At All Times

Keeping a good posture at all times is a must for your back. Whether you’re sitting or standing, you should aim to have your shoulders pulled back and chest up. It can take some getting used to, but there are even harnesses you can wear if you struggle with this. If you don’t ensure this sooner rather than later, you could end up with huge problems later on down the line.

Visit A Back Care Professional

If you already have back problems, visiting a back care professional like Family Chiropractic Plus could be the way to go. Sometimes, a little professional advice and direction will help you to understand what’s going on and what you can do about it.

Get Up From Your Chair

If you work sitting down, aim to get up from your chair at least once every hour and stretch. Maybe even go for a short walk. This will not only help your back, but your mind and eyes too! Staring at a screen or sitting down all day is no good for anybody.  

Lose Excess Weight

The more excess weight you carry, the more strain you put on your back. Making an effort to lose those excess pounds will help you to keep a healthy back, and other joints overall.

Manage Stress

Managing stress is so important – it can affect every area of your life, from your career to your relationships. It’s also usually a big factor in a person with back issues. How people manage their stress varies, but finding a way that suits you will no doubt make a huge difference.

Start backing up your back today and you’ll ensure you stay healthy and mobile in the long run. You’ll regret it later on down the line, so eat well, avoid bad habits, reduce stress and exercise! Do what you can to be the best version of yourself. It will pay off!

Why a Healthy Body Is the Best Remedy Against Pain

Posted on by Aditi Malhotra

Most of us experience pain at some point in our lives. Be it a nasty stomach ache or something more worrying such as pain in our lower back, we’ve all had our run in with pain and we always swear to ourselves that we never want to be in the same situation ever again.

However, as much as we try to avoid pain, we can’t help but feel it now and then. Whether it’s because we’ve been working ourselves a bit too hard at work or because we simply ate too much food and caused a stomach ache, we (usually) only have ourselves to blame for our health and fitness which can ultimately lead to pain.

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What exactly IS pain? 

Most people think of pain as “that hurty thing that happens” but it’s actually a lot deeper than that. Pain is usually described as a highly unpleasant sensation that happens as a result of a physical injury. Because of that description, many people think of pain as a bad thing—but it’s actually trying to help us. You see, pain happens as a result of us hurting ourselves. When we fall over and graze our knee, that pain you feel is your body trying to fix itself and also letting you know that something’s happened to your body.

As unpleasant as pain can be, it’s a reminder that you’re pushing your body and doing things that you shouldn’t. You should be dealing with pain with a mix of therapy and medication. Painkillers are the most common form of medication that you’ll take when you want to deal with pain, and places like the Performance Therapy Institute are fantastic for helping you manage long-term and chronic pain. It goes without saying that these are two crucial methods in trying to deal with pain, but there is a third long-term option that will help you: health and fitness.

How does a healthy body help with pain?

Let’s go through a couple of reasons why a healthy body can help us with pain:

  • Training your muscles will make them hurt less when you use them. If you regularly use your muscles at work, such as walking or running a lot or carrying heavy things, then getting your body healthy and fit will help reduce the pain and swelling you encounter when using those muscles. Since you’re more used to using them, they’ll eventually hurt less because you’re pushing your body less.
  • Healthy food can prevent stomach problems. We all know what it’s like to binge on fast food and random snacks. It can quickly lead to stomach problems and if you continue those bad habits, then you’ll experience stomach aches more and more often. Sticking to a healthy diet can beat most of these problems and give you a much needed immune boost to help your entire body.
  • Stress can lead to a variety of problems, a healthy mind and body fixes that. If you exercise regularly, eat well and maintain good mental health, then you’re less susceptible to effects such as stress which can cause a myriad of problems in your body.

As you can see, keeping a healthy body is perhaps the best way to improve your defences against pain. Stick to eating healthy, make sure you exercise and keep your mind happy.

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