How a cardio workout really helps my asthma

How a cardio workout really helps my asthma.

Today I am going to write about how a cardio workout helps my asthma the results are awesome and helps me with my breathing.

I started with asthma many years ago, however when I was younger it is not something that affected me as much as it did as I grew older.

Possibly because I always have kept myself fairly fit and active over the years.

The difficult breathing was there from my twenties due to smoking and working in an environment where it was diesel and other fumes around me.

But like most twenty year old’s you are not thinking long-term how the effects of things will affect you.

We are all going to live forever at that age ūüėÄ

unfortunately this is not the case and we all need to look at our health from time to time.

How a cardio workout really helps my asthma

How a cardio workout really helps my asthma.

When I first took up training again and started to hit the cardio on various machines like the step machine and the treadmill and the cross trainer.

It was hard,my breathing was so bad that I could not do more than 10 minutes,before stopping and struggling to breathe correctly.

But like  most forms of good exercises you need to build up slowly,so that not only do you get fitter in strength and stamina .

Eventually your breathing gets better too. Asthma is horrible but with the correct exercise and medication it can also be under brought under control.

The medication is a great help ,personally I use various inhalers the are basically steroid in various forms of powders that help  to open up my airways.

As long as your doctor give you the correct medication there should be no issues with exercising when you have asthma.

Every morning when I wake the first thing i do in blow my nose and clear my airways.

Then its time for my inhaler after 5 minutes  there is not big issue with breathing.

Then it is off to my local Gym for my 30 to 60  minute cardio workout.

I try to change the routine often so it is not boring. So stepping machine one day cross training another or even just go for a run or a fast walk.

Anything to get some air into those lungs and get them pumping ūüôā .

How a cardio workout really helps my asthma

How a cardio workout really helps my asthmaWhat is the difference since I started including a cardio workout into my daily routine.

First of all let me explain from Monday to Friday I do at minimum of 30 minutes cardio before my normal weight workout.

At the weekends I work so no cardio is done on those 2 days.

In the weekdays my breathing is absolutely fantastic to the extent that i can do most things that normally was exhausting and difficult to do.

So basic things like carrying heavy items ,walking the dogs, walking any distance over 200 meters,running for the bus,these used to be a real chore and as a rule would have me blowing and really hard to get my breath back.

Now these simple things are not even a chore and I could run around all day.

At the weekends when no exercises is done I can feel my chest getting tighter not to extreme that it was but still it is not as free as when i do cardio workouts in the week.

Please do not think that it is impossible to do any form of exercise because you suffer from asthma,it can be treated by  your doctor and keeping active will improve your breathing and get you fitter.

These things help me daily rather than sit at home get out there and get some air into those lungs you will feel 1000% better the more you exercise the better it feels .

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It is really not hard to keep fit as you get older

It is really not hard to keep fit as you get older

It is really not hard to keep fit as you get older ,just your body gets older and you are less active that you was when you was 20.

It is really no excuse for keeping your self fit.

Daily life goes on you still have work and general chores to do daily so fitness is a must .
The best way of healthy living is to eat a good diet of the correct foods and do a little exercise on a daily basis.

It is really not hard to keep fit as you get older

It is really not hard to keep fit as you get older

People do not need to do excess exercising to keep fit they only need to do extra that they normally do daily.

Here is an example of what I mean.

If you are walking 5 miles at work everyday, and you body knows this it is used to doing this exercise on a daily basis.

Therefore to get fitter you need to add extra onto your daily routine.

Many different forms of exercises are available that can be used.

Here is a small list of stuff you can add into your daily routine.

  • Press ups.
  • Sit ups.
  • Running.
  • Walking.
  • Play extra sports [football,rugby,tennis,squash etc].
  • Swimming.
  • Plank.
  • Yoga.
  • Squat jumps.

that is just a few of the thousands of simple different exercises that you could add into your daily routine ,this will help you stay fit and keep active.

It is really not hard to keep fit as you get older

The main reason we have to keep fit is simply because when we get older, we start to slow down.

Things get harder to do physically, and the bone and joints in our bodies start to get worn out.

As well as your organs you heart kidney liver etc are also aging at the same time as you.

We can never stop the aging process but we can help to make it easier for ourselves as we get a little older.

Keeping physically fit and eating the right foods and drink will benefit your body 100%.

It is really not hard to keep fit as you get older

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Eating correctly is a big factor in keeping fit also.

I am not saying eat a perfect diet but you need to watch that you do not eat to much sugar and fats and you need to eat what your body needs to function correctly.

Your body is an engine as long as you fuel it correctly it will keep going, but if you put to much bad fuel in it then there will potentially be problems with your organs and your joint and bones.

To many adverts are  out saying that you must eat 5 a day of fruit and vegetables, but as long as your body gets the right amount of vitamins and minerals it will keep going.

There are millions of different foods that you can eat to stay healthy and fit, but my personal advise is always ask a professional if you are unsure.

It is really not hard to keep fit as you get older

Tips for choosing the right foods.

  1. Always read the label on what the food contains
  2. make sure you have no allergies to the food you buy.
  3. Read how much sugar there is in the food as to much sugar can be bad for you.
  4. Make sure it does not have to much salt in the food you are buying.
  5. Always check how much fat is in the product some fats are good for you and some are bad for you read up on the difference.
  6. Check out the total calories.
  7. This is the important one enjoy the food ūüėÄ

Eating a calorie controlled diet can be a good idea as long as you can still enjoy your food.

Everyone needs a certain amount of calories in their diet, that consists of the correct amount of fats carbohydrates and proteins ask for advice on this so you do not over indulge when eating.

Eating the right amount of food daily and adding that bit of extra exercise in your daily routine will keep you fit and healthy and make you live longer.

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You create a healthy eating pattern by making good choices about your food

You create a healthy eating pattern by making good choices about your food

You create a healthy eating pattern by making good choices about your food and drinks every day.

These standards are flexible to assist you choose a diet of healthy foods and beverages that you like, that are readily available in your location, which fit your budget.

The Dietary Standards suggests that people 50 or older select foods every day from the following:

Fruits– 1 1/2 to 2 1/2 cups
Exactly what is the same as a half cup of cut-up fruit? A fresh 2-inch peach or 16 grapes.

Veggies– 2 to 3 1/2 cups
What is the very same as a cup of cut-up vegetables? 2 cups of raw leafy vegetables.

Grains– 5 to 10 ounces
What is the same as an ounce of grains? A little bagel, a piece of whole grain bread, a cup of flaked ready-to-eat cereal, or a half cup of cooked rice or pasta.

Protein foods– 5 to 7 ounces
What is the exact same as an ounce of meat, fish, or poultry? One egg, one fourth cup of cooked beans or tofu, a half ounce of nuts or seeds, or 1 tablespoon of peanut butter.

Dairy foods– 3 cups of fat-free or low-fat milk
Exactly what is the very same as 1 cup of milk? One cup of plain yogurt or 1 1/2 to 2 ounces of cheese. One cup of cottage cheese is the exact same as a half cup of milk.

Oils– 5 to 8 teaspoons
What is the exact same as oil included during cooking? Foods like olives, nuts, and avocados have a lot of oil in them.

Strong fats and sugarcoated (COUCHES) and salt (salt)– keep the quantity of SoFAS and sodium little
If you consume too lots of foods containing SoFAS, you will not have enough calories left for the more nutritious foods you must be consuming.

You create a healthy eating pattern by making good choices about your food

Your physician might want you to follow a special diet due to the fact that you have an illness like cardiovascular disease or diabetes.

Or, you might have been informed to avoid consuming some foods due to the fact that they can change how well your medicines work.

Talk with your physician or a signed up dietitian– a nutrition specialist– about foods you can eat instead.

Here’s a pointer: Keep away from “empty calories.” These are foods and beverages with a lot of calories but very few nutrients– for instance, chips, cookies, soda, and alcohol.

One consuming plan in the Dietary Standards is the DASH Eating Plan.

DASH represents Dietary Approaches to Stop High blood pressure. Following this strategy can assist you lower your blood pressure.

See To find out more about Healthy Eating to discover more about DASH.
Just how much Should I Consume?

You create a healthy eating pattern by making good choices about your food

What does it cost? you ought to consume depends on how active you are. If you eat more calories than your body utilizes, you gain weight.

What are calories? Calories are a way to count how much energy remains in food.

The energy you obtain from food helps you do the important things you require to do every day. Attempt to select foods that have a great deal of the nutrients you need, however not numerous calories.

Just counting calories is inadequate for making wise choices. Consider this: A medium banana, 1 cup of flaked cereal, 1 1/2 cups of prepared spinach, 1 tablespoon of peanut butter, or 1 cup of 1% milk all have approximately the exact same number of calories.

However, the foods are various in numerous methods. Some have more nutrients than others do. For instance, milk offers you more calcium than a banana, and peanut butter gives you more protein than cereal.

Some foods can make you feel more complete than others.
The number of Calories Do People over Age 50 Required Every day?

A female:

Who is not physically active requirements about 1,600 calories
Who is somewhat active requirements about 1,800 calories
Who has an active lifestyle requires about 2,000-2,200 calories

A man:

Who is not physically active needs about 2,000 calories
Who is rather active needs about 2,200-2,400 calories
Who has an active way of life needs about 2,400-2,800 calories

Here’s an idea: Go for at least 150 minutes (2 1/2 hours) of exercise each week. Ten-minute sessions numerous times a day on many days are great.

You create a healthy eating pattern by making good choices about your food

Just how much Is on My Plate?

How does the food on your plate compare to just how much you should be consuming?

Here are some methods to see how the food on your plate determines up:

1 deck of cards = 3 ounces of meat or poultry
Half baseball = half cup of fruit, rice, or pasta
1 baseball = 1 cup of salad greens
4 dice = 1 1/2 ounces of cheese
Suggestion of your very first finger = 1 teaspoon of butter or margarine
1 ping-pong ball = 2 tablespoons of peanut butter
1 fist = 1 cup of flaked cereal or a baked potato

Common Problems Older Grownups Have with Eating



You create a healthy eating pattern by making good choices about your food

You create a healthy eating pattern by making good choices about your food

Does your favorite chicken dish taste different? As you age, your sense of taste and smell might change, and foods may appear to lose flavor.

Attempt extra spices or herbs to add flavor.

Likewise, medications might change how food tastes.

They can also make you feel less hungry. Talk to your doctor if this is an issue.

Possibly a few of the foods you used to consume not concur with you.

For example, some people end up being lactose intolerant. They have stomach pain, gas, or diarrhea after consuming or drinking something with milk in it.

Your medical professional can evaluate to see if you are lactose intolerant.

Is it harder to chew your food? Maybe your dentures do not fit, or your gums ache.

If so, a dentist can help you. Until then, you might wish to eat softer foods that are easier to chew.
Do Older Adults Required to Drink Water?

With age, you might lose some of your sense of thirst.

Drink a lot of liquids like water, milk, or broth. Do not wait till you feel thirsty.

Aim to include liquids throughout the day.

You could try soup for a snack, or consume a glass of water before working out or operating in the yard.

Always remember to take sips of water, milk, or juice during a meal.

You create a healthy eating pattern by making good choices about your food

What about Fiber?

Fiber is found in foods from plants– fruits, veggies, beans, nuts, seeds, and entire grains. Eating more fiber may avoid stomach or intestine problems, like constipation.

It may likewise help lower cholesterol, along with blood sugar level.

It is better to obtain fiber from food than dietary supplements.

Start adding fiber slowly. That will assist prevent gas. Here are some suggestions for adding fiber:

Eat prepared dry beans, peas, and lentils often.
Leave skins on your vegetables and fruit if possible, but clean them initially.
Pick entire fruit over fruit juice.
Eat whole grain breads and cereals.

Consume plenty of liquids to help fiber relocation through your intestines.
Should I Cut Back on Salt?

The typical method individuals get sodium is by consuming salt. The body requires sodium, however too much can make blood pressure go up in some individuals.

Numerous fresh foods consist of some salt, particularly those high in protein. However, most unprocessed fruits and vegetables do not have much sodium.

Salt is included to lots of canned and prepared foods.

Individuals tend to consume more salt than they need.

If you are 51 or older, about 2 thirds of a teaspoon of salt– 1,500 milligrams (mg) sodium– is all you require every day.

That consists of all the salt in your food and drink, not simply the salt you add.

You create a healthy eating pattern by making good choices about your food

You create a healthy eating pattern by making good choices about your food

Attempt to prevent including salt throughout cooking or at the table. Speak with your doctor before using salt alternatives.

Some consist of sodium. And the majority of have potassium, which some people likewise have to restrict. Consume less salted treats and processed foods, such as lunch meats.

Look for the word sodium, not salt, on the Nutrition Facts panel.

Pick foods labeled “low sodium.” The quantity of sodium in the very same sort of food can vary significantly among brands, so examine the label.

Here’s an idea: Spices, herbs, and lemon juice add flavor to your food, so you won’t miss out on the salt.
What about Fat?

Fat in your diet comes from 2 places– the fat already in food and the fat added when you prepare.

Fat offers you energy and assists your body use particular vitamins, but it is high in calories. To reduce the fat in your diet plan:

Select cuts of meat, fish, or poultry (with the skin got rid of) with less fat.
Trim off any additional fat prior to cooking.
Use low-fat dairy items and salad dressings.
Usage nonstick pots and pans, and cook without included fat.
Choose an unsaturated, monounsaturated, or polyunsaturated vegetable oil( such as olive, canola, or grease) for cooking– inspect the label.

Don’t fry foods. Rather, broil, roast, bake, stir-fry, steam, microwave, or boil them. Keep Food Safe As you grow older,

you should take extra  care to keep your food safe to eat. It is harder for you to eliminate off infections, and some foods could make you extremely ill.

Speak to your physician or a registered dietitian about foods to avoid. Deal with raw food with care.

Keep it apart from foods
that will not be cooked or are currently cooked.

Use hot, soapy water to wash your hands, tools, and work surfaces as you prepare. Do not depend on smelling or tasting food to tell exactly what is bad.

Try putting dates on the foods in your refrigerator.

Examine the “use by” date on foods. If in doubt, toss it out. Make certain food gets into the

fridge no more than 2 hours after it is prepared. Can I Pay for to Eat Right?


If your budget is restricted, it may take some

preparation to be able to pay for the foods you must consume.

Here are some suggestions: Buy just the foods you require– a wish list will aid with that.

Purchase just as much food as you will utilize.

Pick foods with plain
( generic )labels or store brand names– they often cost less than name brand names. Strategy your meals around food that is on sale.

Divide leftovers into small servings, label and date, and freeze to use within a few

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How to burn fat with food

How to burn fat with food

Yo-yo weight loss, avoiding dishes, consuming fat-free foods, no workout and also low thyroid all have something in common– they promote a low metabolic procedure.

So how to burn fat with food is a great question.

Your basic metabolic process rate (BMR) is the rate at which your body burns food when you go to rest.

They are in fact stating that they have a reduced BMR when you hear people describe their slow-moving metabolic procedure.

Metabolic rate is the reactions that happen inside our cells to generate power.

All the food we eat is broken down to produce the power needed to preserve body temperature degree, to take a breath, to move our muscular tissues and maintain our weight in check.

How to burn fat with food

How to burn fat with food

A peak operating metabolic process could burn up a lot of fuel (food) and produce great deals of power.

On the other hand, a slow metabolic procedure will keep gas as fat.

We could increase our fat loss heating unit swiftly with clinically explored metabolic process raising foods and also nutrients.


Taking in a protein abundant morning meal could increase your body’s capability to melt fat by 25 percent, which fat-burning activity will last for approximately 8 hours.

When you avoid dishes, your metabolic price slows to preserve energy as a result of the fact that you are depriving your body.

The body shops the food as fat considering that the body thinks you remain in a starvation when you do consume.

The response: eat a protein based breakfast every day, such as eggs, a poultry bust, a protein shake or healthy protein powder mixed right into plain all-natural yogurt.

Protein increases your metabolic process as well as stops yearnings pains.

How to burn fat with food

Fat for Weight loss

Yes, eating fat can help you lose fat, nonetheless the fat you eat need to ready fat.

Fatty acids from fish or flaxseed oil (omega-3 fats) as well as conjugated-linoleic (CLA) acid help melt fat.

Existing research study exposes that the hormone leptin is low in those who do not get sufficient excellent fats. Leptin is a hormonal agent that manages yearnings, the size of our fat cells and just how quickly those cells shed fat.

Fats boost Leptin, decrease our cravings and also burn fat much faster.

Ensure you eat fish a few times each week, use added virgin olive oil, put ground flaxseed on your food, and also, if you do not like fish, take fish oil pills daily.

How to burn fat with food

More than 500 study studies support CLA’s unique capacities. In 2000, it was reported that also without a modification in diet regimen strategy or lifestyle obese people had a 20 percent decrease in body fat as well as an increase in lean muscle mass.

Minimum doses of 4000 mg daily are essential to obtain weight reduction.

Metabolic process Enhancing Natural herbs

If you are among those individuals that have actually lowered your calories, are dedicated to exercise and also still cannot lose weight you will certainly want to consist of the clinically-researched herbs that kick-start your metabolic procedure.

Thermogenic herbs rev up and reset your price of metabolic procedure making weight management a lot more trusted.

40  great Foods that can help you  burn fat.

  1. Cayenne peppers.
  2. Guacmole.
  3. Oatmeal.
  4. Salmon.
  5. Sweet potatoes.
  6. White Tea.
  7. Berries- blueberries,blackberries, strawberries.
  8. Dark Chocolate.
  9. black beans.
  10. Sun dried tomatoes.
  11. Eggs.
  12. Quinoa
  13. Grapefruit.
  14. Coconut Oil.
  15. Tenderloin Pork.
  16. Grass fed steak.
  17. Almonds.
  18. Cider Vinegar.
  19. Oysters.
  20. Chilled Potatoes.
  21. Lemon water.
  22. Cinnamon.
  23. Greek yogurt.
  24. Spinach.
  25. Green tea.
  26. Tuna fish.
  27. Cauliflower.
  28. Black Rice.
  29. Bulgar.
  30. Cabbage.
  31. Plums.
  32. Peanut Butter.
  33. Pumpkin Seeds.
  34. Garlic.
  35. Olive oil.
  36. Jerusalem artichokes.
  37. Kimchi.
  38. Acorn Squash.
  39. Turmeric.
  40. Onions.

All of the above foods all have various qualities within them that can help you burn fat in your body.


How to burn fat with food when you sleep.

How to burn fat with food
How to burn fat with food

Vegetables provide plant-based lean protein. Healthy protein takes longer to absorb, consequently burning more calories, inning accordance with Fat Free Cooking area.

Consuming a bowl of bean soup for supper or having a bean salad can aid melt calories during sleeping hrs.

Vegetables include lentils, divided peas and ranges of beans. Beans include dried and/or tinned kidney, black, navy, white, red, chickpeas or garbanzos, wonderful north and lima ranges.

Foods that burn fat while you sleep burn more calories compared to the food has.

Eating the foods throughout the day will assist you obtain a good night’s sleep while nurturing your body. Foods will be reduced calorie, but highly nourishing.

In order to accomplish weight loss goals, be certain to include workout in your day-to-day routine.
Citrus Fruits

How to burn fat with food

Citrus fruits contain the fat-burning nutrients fiber as well as vitamin C. Vitamin C promotes your body’s fat-burning capability found in the carnitine amino acid, inning accordance with Fat Free Kitchen.

Vitamin C contributes in your body’s fat handling ability. This nutrient speeds up the procedure up by watering down the fat and then removing it from your body.

Consume a variety of fiber and vitamin C-rich citrus fruits to raise your metabolic rate as well as burn fat.

Citrus fruits consist of grapefruit, guava, lemons, limes, oranges, tangerines, papaya and tomatoes.

Drinking juices made from these fruits canister likewise assist shed fat.

How to burn fat with food

Dairy products Foods

Consuming milk and also eating other milk foods could help.

Dairy products foods could boost weight-loss by assisting in fat cell breakdown, according to Fat Free Kitchen area.

Calcium triggers fat cells to breakdown. The mineral triggers your metabolic rate, according to the New york city Daily Information.

Milk contains rich amounts of the mineral calcium. In order to get the fat-burning residential or commercial properties, you need to take in between 1,200 to 1,300 mg daily.

Milk is an exceptional resource of complex carbohydrates, also. Facility carbs help to keep your insulin levels at a low level.

Reduced insulin levels help in enhancing your metabolic rate and burning calories. Consuming alcohol skim milk will certainly aid you shed fat without including any type of unneeded calories.

Various other calcium-rich milk foods that could aid in fat loss include hard as well as soft cheeses plus yogurt. Encourage fat to burn throughout your sleep by taking in three to four everyday servings of milk foods.

Taking a calcium supplement will not be as effective in stimulating your metabolic process as eating the foods.
Whole Grains

Whole grains contain nutrients that burn fat by keeping your insulin levels reduced, inning accordance with the New York Daily News.

Entire grains give outstanding sources of complicated carbohydrates and also fiber, both useful in promoting your metabolic process.

This causes shedding extra fat as well as calories, inning accordance with Fat Free Cooking area.

Entire grains include whole wheat, barley, brown rice, quinoa, spelt, kamut, wheat bran and wheat germ.

Consuming a bowl of oatmeal in the early morning will certainly both fill you up and also begin your day invigorated.

A late night treat of a whole grain fruit-filled bar will certainly aid your body melt calories while resting.
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How Can I lose Weight Stomach Fat

how do I lose weight stomach fat?

Well to put it as easy as possible, you cannot.

No matter how may crunches you do, or leg raiser, you will not have the ability to target the fat in your abdominal region. The reason being, you can NOT localize fat removal. Doing sit ups and crunches only work the abdominal muscles and have absolutely no result on the fat burned because location.

When your body burns fat, it uses fat stores from where it can find fat. When you lose fat, your body will do so in it’s own natural “balance.”.

The best method to lose that ugly fat is through diet. There is no surprise secret, magic pill, or piece of equipment that will quickly get rid of any fat.

how do I lose weight stomach fat?


lose weight and fat

Weight-loss Or Fat Loss – Important Differences To Drop weight And Fat Healthily

Some individuals made use of the term “weight reduction” while others call it “fat loss” whilst numerous make use of the terms weight-loss as well as fat loss mutually. You should recognize the distinction if you intend to drop weight or lose fat successfully and a healthy diet.

What you will certainly be taking a look at from the scale is fat burning as well as not fat loss when you tip into your restroom range every early morning. Bath area scales are never ever precise in determining weight loss.

Considering that it determines your total weight as well as not your body fat per se. You simply loss weight not loss fat! Your body fat is still there while the weight of other substances such as glycogen, wastes, water etc are reduced.

how do I lose weight stomach fat?

fat and weight loss

Now go consider yourself once again after dinner when you are totally restored via dishes and also usage of water as well as it might amazed you that you may most likely weigh 2kg or extra much larger and that goes to the very least 4.4 extra pounds! You simply put on weight and also might even obtained fat! Currently you can see that it is such a misnomer when people believe weight-loss and also weight loss are the similar point.

Why must you recognize the difference? Especially those who get on the fat side want to lose fat and also not constantly intend to reduce weight due to the fact that for the majority of us. Getting the drift?

Simple weight-loss may cause you to shed muscular tissue as well as then, make you get body fat later. The much less calories your body burn, the a lot more calories wound up being saved as body fat! It is important to shed fat however not merely reduce weight which may consist of the loss of muscle mass cells.

Exactly how is it that a person may lose muscular tissue on a weight reduction program? Your body will certainly after that represent to your mind that you are in a hunger mode and the body is designed to maintain fat for the upcoming deficiency and will certainly use up your muscular tissue for energy in your daily activities.

how do I lose weight stomach fat?

When your body is depleted of carbohydrate, it relies on your protein (muscles) and also body fat indiscriminately for power. The vicious circle of your body cannibalizing its own muscle is embeded in activity once more. The very same usages to people on slimming tablets or salon weight loss programs.

Your muscular tissues are heavier than fats and also exactly what will your body shed more when it wishes to get lighter? Muscle or fat? Your body will certainly lose both nevertheless more muscular tissues than fats.

Anyway, why would certainly you want to reduce weight simply to end up being a smaller sized you with the precise same physique with no muscle tone? Why would certainly you wish to be on a fat burning program that consumes your muscles and lower your weight loss rate a lot to ensure that when you are off the program, the fats come piling back on once more?

While you are on a lose weight program, you must likewise be on a construct muscle program. That will certainly suggest a mix of appropriate dietary routine, cardio workouts and also weightlifting workouts to maintain muscular tissue conservation and a weight management result.

From now on educate people you are on a weight reduction program as well as not a fat burning program. That you get on a correct eating technique rather than just merely dieting.

With the distinction plainly in mind, you will after that understand methods to lose fat effectively, preserve and expand your muscles and also at the same time reducing weight on your bathroom scale. Because of that you will certainly shed body fat as opposed to muscle as well as straightforward body wastes, that would certainly be a best approach to obtain your fat burning goal.

Some individuals used the term “weight reduction” while others call it “weight loss” whilst great deals of use the terms weight loss and also weight loss mutually. You simply loss weight not loss fat! Now you can see that it is such a misnomer when people believe weight-loss and also weight loss are the same point.

Given that for the majority of us, especially those that get on the fat side desire to lose fat as well as not always intend to drop weight. It is vital to lose fat however not just slim down which might contain the loss of muscular tissue cells.

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Fitness versus Age

Fitness versus Age

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Now there is a dilemma that has been asked many times

  this is a good question.

How much will your age affect how fit you are, of course we all know that when your younger you are naturally a lot stronger and fitter than if your old that is obvious and part of nature and growing old.

But here is the thing does fitness affect you when you are older?

In my opinion yes it does and a lot.

Now I am getting into the half a century on this planet and gravity takes it toll on all of us,yes everything will start to go south and the joints that were once subtle are starting to get a little creaky.

Fitness versus age

Fitness versus Age
Fitness versus Age

However once you start to keep yourself fit this can help you in many ways.

First of all exercising gives you energy.

It will make you feel better for sure as when you exercise your body send out endorphins  which give you the feel good factor, even when  you are tired.

Also when you exercise you get fitter and this makes your body stronger and take less stress when you are under pressure.

There is also strong evidence as you get older.that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia.

Here is a small list of what benefits  keeping fit can help with as you get older.

  • Helps to reduce cholesterol,
  • Can help you sleep much better.
  • Exercise can reduce blood pressure.
  • Also it can help risk of injury to joints and muscles.
  • Increase of strength.
  • Helps with range of motion.
  • Reduces Risk of Heart Disease.
  • People who exercise regularly usually¬† tend to live longer.
  • Strengthens your immune system.
  • Strengthens your¬† bones and muscles.
  • Can help to prevent Alzheimer‚Äôs disease and other mental diseases.
  • Helps reduce hidden fat on your body.
  • Balance and Coordination can improve.

There are many other benefits that keeping yourself fit can improve.So why not visit a gym near you or do some exercises at home.

Fitness versus Age

Exercising is not hard there are many ways you can do this as there are many different exercises.

Then main thing you need to remember is to do something that you would not normally do in a day.

For example if you walk your dog for 1 mile everyday,your body knows that it is going to do this so this need to change so instead of walking 1 mile you could walk 2 miles then you are doing something your body is not expecting.

This is just an example to exercise you can do anything from lifting weights,running, walking, skipping, play sports,press ups,sit ups,yoga,gym class, aerobics, swimming, the list is endless.

The main thing you need to remember is not to over do things so you get injured.

Always seek advice from a professional if you are not sure of what to do.

And this is the most important thing to remember always enjoy yourself,make it fun.

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Do quick fix fast diets work ?

Question is Do quick fix fast diets work ?

Over the last few years I have been training hard and have done quite a lot of dieting.

However the question is do quick fix fast diets work? Well in my own opinion they do not .

The reason behind my opinion is because I personally have done challenges and quick diets and all I find is that you lose weight fast.

Only thing is as soon as you come off the diet you start to gain weight really fast, as little as a month if you do not stay on the same calorie controlled diet.

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Do quick fix fast diets work ?

Do quick fix fast diets work


Things to remember when you dieting.

  1. It is always important that you talk to somebody that knows about nutrition and get correct advice from them.
  2. Make certain that the people you get advice from have a good track record with  clients and ask to see what results they have with other people.
  3. Stick to the diet and do not cheat by having extra even if you are hungry.
  4. Always add some exercise into your routine if you are dieting to get better results.
  5. DO NOT go on a fast weight loss diet because you will probably put back  on the weight you have lost sooner than you think.

My first weight loss on a six week diet.

I did my f1rst 6 week weight loss diet last march 2016, at first it was fantastic when I started losing pound after pound.

The diet included my meal plan and a weekly exercise regime with a weekly weigh in.

In total I did lose about 10 kgs  but i carried on with this diet until 8 weeks where my total loss was 16 kgs.

That was awesome I felt better and fitter because I was exercising daily.

The only snag was this in life sometimes things change your lifestyle your daily routine so at some point it may not be possible to keep dieting or exercising daily this is a fact of life.

This is the bit where dieting fails or should I say fast dieting in short periods like 6 weeks or under or even as long as 8 weeks.

Slowly over a couple of weeks eating normal when I say normal I was not eating excessive sugary or fatty foods just a daily calorie intake of normal everyday  foods.

The weight started to pile back on and to be fair it was roughly one month when I was back up to 80 kgs.

Do quick fix fast diets work ?

My last diet was a little different. The only reason for this is because I was given expert advice and I paid for a service to cater my diet to my exercise regime.

This time i went from 86 kgs down to 75 kgs in 10 week eating small but often meals that where rich in  the correct amount of carbohydrates, proteins and fats that my body required for the exercise I was doing.

I was eating 7 meals a day but still losing weight about 4 lb a week.

I am still sitting around 76 kgs at the moment but my diet has changed again to a more day to day diet.

With 3 meals a day but still watching the calories and I am still exercising especially hitting the cardio for about 30 minutes a day.

hitting the cardio workout is probably a lot more beneficial than just eating less calories.

But dieting slower and losing the weight at a more steady pace was better for me as the weight is staying off longer.


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So as you can see with my above verdict in my opinion a slower more controlled diet with a good cardio workout will keep the weight off longer.

This is far better than a quick fix diet over a short period of time.

This is just my own personal opinion, of what has worked for me.

Everybody is different and has to find their own way of dieting, but please seek the correct advice from a professional.

If you want to make a difference then it is always better to do it correctly the first time and get real results.

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please feel free to leave a valid comment.











Whats a healthy diet ?

Whats a healthy diet ?

A healthy diet plan or well balanced diet is a diet plan (exactly what you eat) that contains the correct amounts of all the food groups.

Whats a healthy diet ? It consists of fruit, veggies, grains, milk items, as well as protein.

It does not consist of way too much or insufficient of any kind of kind of food.

Eating a wrong quantities of a food group, whether it be excessive or inadequate, is called an “undesirable diet regimen” or an “imbalanced diet plan”.

A healthy and balanced diet regimen is one that includes extra foods that originate from plants and also less fast food.

Basic nutrition Just what is understood about nutrition and diet plan keeps changing as extra is discovered.

However, standard nourishment stays much the very same.

 Whats a healthy diet ?

Whats a healthy diet ?

The finest advice is to talk to a physician or dietitian for personalized details based on a person’s lifestyle, wellness, and food likes and also dislikes.

Basic nutrition starts with a diet based upon the significant food groups that consists of vegetables, whole grains, low-fat milk products.

It needs to likewise consist of lean protein such as beans, vegetables, nuts as well as seeds plus healthy and balanced fats.

A fundamental nutrition strategy ought to include standards for what does it cost? Food from each team to consume.

Foods must be those that could be located in neighborhood food store instead of specialized and also premium supermarket.

A fundamental food strategy ought to be based upon an individual’s budget, lifestyle and also (healthy) preferences.


Whats a healthy diet ?

 Whats a healthy diet ?

Whats a healthy diet ?

Drink a lot of water and Consume fewer Soft beverages, power drinks as well as sporting activities beverages which typically consist of sugar.

Read the food identifies to see what remains in the foods.

For instance, tags typically show what foods are lower in sodium such as in soup, bread, as well as icy dishes.

A healthy diet plan needs to consist of seafoods (such as salmon, tuna, as well as trout) and also shellfish (such as crab, mussels, and oysters).

Seafood has healthy protein, minerals, as well as omega-3 fatty acids which are heart-healthy.

Basic nutrition needs to have balanced amounts of carbohydrates for energy.

Carbohydrates are among the three macronutrients in the human diet regimen (fat as well as healthy protein are the other 2).

A healthy and balanced diet plan could replace dieting for weight management.

Eating healthy and balanced, along with exercise and practicing moderation, could cause much better health and wellness in the future.

Whats a healthy diet ?

What Are The Best Work Out Exercise Routines

What Are The Best Work Out Exercise Routines

The answer to this question depends on how much or how little you work out.

Plus what you want to achieve whilst you work out.

There are many different types of workout exercise routines there are thousands of them.

So the best workout exercise routine all depends on yourself and your body.

We all come in different sizes shapes and we all are different ages.

The best work out all depends on many factors.

workout exercise routines

Exercises are usually grouped into 3 types depending on what effect they will have on the body.

These groups are :

  1. Aerobic exercises.
  2. Anaerobic exercises.
  3. Flexibility exercises.

These exercises consist of.

  • Aerobic exercises – cycling, walking, running, hiking,¬† playing tennis and other such sports¬† all these exercises¬† focus on increasing your¬† cardiovascular endurance.
  • Anaerobic exercises, such as weight training or similar sporting activities , will increase short-term muscle strength and endurance.
  • Flexibility exercises such as stretching,yoga, all these exercises will¬† improve the range of motion of muscles and joints.

The get the best work out exercise routines for your body it is always a good idea to consult a trained physical training instructor.

Usually you can find a great instructor that will not only give you a fantastic routine for exercise but also they can give you a great diet plan at the same time.

Diet plans can help you with your health and well being also , as well as helping you gain or loose weight depending on what sort of training you need for your chosen sport or activity.

There are many work out routines available.

Depending on what sort of physical activity you want to undertake,there are many places that you can get advice from.

  1.  Your local gym
  2.   An internet search for sports and fitness or just simple exercise routines.
  3. N.H.S. in the U.K. or your local medical service or doctor in the country that you are living.
  4. Friends that are already getting fit and carrying out physical activities.
  5. Get a personal trainer [this is not as expensive as you think and you get the correct advice.

workout exercise routines

The basic core exercises are always a great start to get your body in shape,there are many exercises that you can carry out.

  • The Plank
  • Push Ups
  • Sit ups
  • Hanging leg raises
  • Chin ups
  • Lying leg raises

The Plank

Work Out Exercise RoutinesThis basic exercise consists of getting yourself into the press up position,then rest your weight on your forearms.

You should be able to hold that position for at least 2 minutes, however you can do it as long as you can .

This is a excellent core exercise to strengthen you abs,glutes, legs and arms and shoulders.

Push Ups

Work Out Exercise Routines


Push ups are possibly the simplest exercise to do as you can do them just about anywhere.

To do a basic push up you need to

  1. Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. …
  2. Lower your body. Begin to lower your body‚ÄĒkeeping your back flat and eyes focused about three feet in front of you to keep a neutral neck‚ÄĒuntil your chest grazes the floor. …
  3. Push back up.

This basic push up exercise is  is great for  chest, arms shoulders, back and neck.

Sit ups

 workout exercise routines

Sit ups are also another great core exercise and really easy to do , you can also carry out this exercise in many places as it does not take up much room.

To do sit ups

  1. Lie on your back with your knees bent and you feet flat on the floor.
  2. Place your finger tips behind your ears.
  3. Pull your shoulder blades back so your elbows are out to the side.
  4. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.

This will strengthen your abdominal muscles fantastic for making your core stronger.

Hanging leg raises

workout exercise routines

One of the better workout exercise routines for core are hanging leg raises.

To do this exercise you need to.

  1. Grab a bar and just hang until all the  momentum disappears and the wait until your body is still and your legs are straight2
  2. Then flex  all your muscles especially your Lats, Abs, and the muscles surrounding your elbows.Then  slowly begin to raise your feet up to the bar, but remember to keep your legs straight.
  3. Lower your legs
  4. Repeat the exercise.

Another great abdominal muscle exercise this will really get your core tight.

Chin ups

work out poutines

This is possible one of the hardest exercises that you can it it requires some strength and technique to carry it out.

To do chin up you need to .

  1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
  3. Pull up with your arms so chest touches the bar.
  4. Lower your self down.
  5. repeat.

This will build your upper back .shoulders, abdominal muscles, and lateral muscles.

Lying leg raises

work out routines

This is possible the best exercise for lower abs work out they are easy to do and fantastic for core strength.

To carry out this exercise of lying leg raises you need to.

  1. Place your hands either under your glutes with your palms down your the sides 
  2. Keep your legs extended and bend your knees slightly ,then raise your legs so the are 90-degree angle with the floor.
  3. Lower your legs.
  4. Repeat the exercise.

This is a fantastic workout for your abdominal muscles, your hips, thighs.

workout exercise routines

The Best Work Out Exercise Routines

There are many other great exercises available  if you look but these are  a good start for anyone , a strong core can be built around.

To make you stronger and fitter.
Thank you for reading my short post on What Are The Best Work Out Exercise Routines.

I hope you enjoyed it please feel free to leave any  feedback in the comments box.



Bodybuilding Is Hard Its A Lifestyle

Bodybuilding Is Hard Its A Lifestyle

Let me tell you that this bodybuilding thing that we do is one of the hardest sports there is.

Body building is hard its a lifestyle that you have to love.

There are only an elite few people who actually do this sport and are successful.

Please do not mix up the people at the gym who train all the time,or the ones who are always in the bulking stage.

Or even the You Tube videos that  tell you to do various exercises or tell you how to get a great body etc etc.

Yes some of the presenters  are ripped and have great physiques but they are not bodybuilders.

To actually compete in a bodybuilding competition,to diet down to get ripped and shredded is a whole new ball game.

You have to be slightly obsessed with yourself to just get that body in the best shape ever.

Your body needs to be symmetrical so you do not look to big in one area than the other.

Body building is hard its a lifestyle that you have to love

You need to train repetition after repetition at least 4 to 5 or even 6 days a week depending on how  you train.

Eating the right foods has to become a daily way of life there are no shortcuts on this.

The eating part of bodybuilding is possibly the biggest factor in growing bigger muscles.

Training the right way and getting up in the morning to do your cardio workout every day can be very straining on your mind and body.

Basically Bodybuilding is just pain every day.You train your muscles on a daily basis to the extent that you rip them.

This makes your muscles grow bigger if you eat the correct foods and take the right supplements.

Body building is hard its a lifestyle that you have to love

There is no magic solution to getting bigger muscle mass.When you body build its all part of stages that you need to follow.

If you do not follow the correct stages then you will not grow.

Certain people think that if you take steroids and eat all the right supplements you will have a great physique.

Unfortunately this is not the case or we would all be walking around Hench,there is no cheat sheet in body building and getting that ultimate body.

To achieve the  ultimate body it is a combination of taking the correct supplements, steroids , and doing the correct exercises.

Body building is hard its a lifestyle that you have to love

Let me give you an example of how it goes.

First of all you need to build or get bigger so you have to eat and eat alot as many as 6 meals or 7 meals a day.

But you have to eat the right foods that have the right protein content the right amount of fats and also the right amount of carbohydrates.

Then you need to add supplements because your food does not give you enough vitamins minerals and proteins to build the muscle needed.

Many bodybuilders also add steroids to help build muscles but that is optional not everybody takes this road.

Please understand how steroids work they are absolutely useless in muscle growth unless you eat the right diet and do the correct exercises along side them.

If you just took steroids then you would just become fat and hold alot of water retention.

Please always take expert advice if you ever wanted to go and take and steroids. taken in the wrong quantity they can cause serious heath issues.

Next comes the workout routines where  every muscle in your body that you want to grow needs working on.

Yes you got it lifting weights in repetitions hundreds of them, nearly everyday because you will need to have rest days for your body to grow.

You will need to work your muscle every time you work out until you  can not work it anymore.

Most people have different days for different muscle groups example legs on Monday shoulders on Tuesday etc.

This also give time for your muscles to have a test between work out days.

Body building is hard its a lifestyle that you have to love

Body building is hard its a lifestyle that you have to love

After you have been doing this for many months/years and you start to grow then you need to think about cutting up or ripping ready for going on the stage at a competition.

This bit my friends is the hardest part the cutting the bit where you squeeze all the excess water from your body and just become a lean piece of muscle.

All of the above will still be done except you will be upping the cardio workouts and cutting down the calories.

So basically you will still work your muscles same as normal but you will do alot more running skipping step machines etc to get rid of the weight and also you will be doing this on less carbohydrates in your diet.

This means low energy levels eating more meals to sustain energy and the nearer you get to the competitions the less carbs etc you will get .And your body will start to take shape your veins will pop and you will look awesome.

Of course  you will need to learn a routine for the competition on top of all this .

All the above needs to be done along side your own daily life so you will still need to work ,cook ,clean, look after wife, kids, girlfriend, boyfriend, etc.

Body building is hard its a lifestyle that you have to love

Final comments:

Why do people do this sport as I stated it is a lifestyle and you have to love it or no body would do it it is by far one of the hardest sports in the world.

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