Foods to Reduce Belly Fat Naturally at Home

Foods to Reduce Belly Fat Naturally at Home

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A bloated stomach not only hampers your personality but also makes you uncomfortable. We share a list of food that aids in getting a flat stomach.

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Almonds:

This tiny food is not only rich in skin-boosting vitamin E and protein, but their richness in fibre content helps you to stay full for a longer duration. Even though they are slightly high in calories but that will not contribute to belly fat, so keep swapping a handful of almonds as snacks to curb your hunger.

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Apples:

Apples are packed with fibre, which makes your belly feel full. Thus, avoiding over eating; besides it also fills your body with maximum nutrients.

Avocado:

This is a truly magic fruit, due to their richness in various vital nutrients. Avocado is rich in fibre, which helps to keep hunger at bay and the presence of monounsaturated fatty acids helps to burn belly fat easily.

Cucumber:

Cucumber is an extremely refreshing and low-calorie food. They contain approximately 96 percent water content, which makes Continue reading

Important Tips for Working Out – Exercise Tips

Important Tips for Working Out – Exercise Tips

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Note for Urdu Readers: Urdu main Warzish Ki Tips is page kay akhir main di gai hain, please is page k end per jain

Working out at home is convenient, but if you’re not careful, it’s easy to phone it in. After all, the only person holding you accountable while you exercise in your living room is yourself! Don’t fall into that trap — read our tips on what you should do to work out smarter at home.

Snack early: Exercising on an empty stomach can make you want to stop before you start, while sweating it out on a full one can also dampen workout goals. Eat something with simple carbs and a little protein before you change into your workout clothes so your stomach will have a few minutes to digest before you begin. We like these pre-workout snack ideas for the morning.

Know what you’re going to do: Don’t waste precious time deliberating about your workout for the day. Queue up the DVD, bookmark the website, or plan out your circuit before the morning so you don’t have to spend minutes you could be exercising trying to figure out how to do it. You should also lay out your clothes and equipment beforehand and pick up any clutter in your workout area so you don’t waste time on the hunt.

Don’t rush: A quick workout is fine every once in awhile, but if your at-home workout is your exercise of choice, making it consistently challenging is the way to see results. It can be easy to choose a few extra minutes of sleep over a workout when you don’t have a gym class schedule you have to follow, but don’t give in to the snooze button so much that your daily workout becomes just a few prework minutes.

Mix it up: Cold days can mean weeks working out at home, so don’t neglect one part of your fitness routine in favor of the workout that’s most convenient or easiest for you to do at home. Your fitness routine should include a mix of cardio, strength training, and stretching — and you should keep a few different types of workouts on hand so you can switch it up throughout the week.

Courtesy of Pop Sugar

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Health Benefits of Push Ups

How to do Push Ups for Beginners

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Push-ups are an exercise, which strengthen the body and set the road for intense exercises. Here is a step-by-step guide to push-ups for beginners.

Health benefits of push-ups:

1) Improves circulation: Push-ups increase heart rate, thereby improving blood circulation in the body.

2) Metabolism: Due to increase in heart rate, our body’s metabolic rate also increases, inducing weight loss.

3) Child growth: Push-ups are beneficial for increasing the human growth hormone, hence beneficial for the growth of your child. It also promotes muscular growth.

4) Bone health: This home workout is excellent for reducing the risk of developing osteoporosis.

5) Muscle groups: Push-ups are effective for upper body conditioning and core muscle groups.

6) Injury: The body weight exercise reduces your chances of injuries, by toning your muscles and keeping you limber.

How to do a push-up:

For push-ups, your body should be in plank position. This means that you lie in a horizontal position and face the ground. The palm of your hand should support your body and your arms should be directly under your shoulder. Both hands should be apart.

Balance the body on the toes which, should be grounded.

Lower your body towards the ground until your chest touches the ground and keep your back straight. Keep the shoulders back and elbows tucked in. Exhale and push yourself back to the starting position.

Push-ups Mistakes:

  • Avoid flaring your arms when stretched out.
  • Do not forget to breathe when you go down and exhale when you push-up.

Courtesy of Health Me Up

Fitness Foods to Help You Get in Shape Faster

11 Fitness Foods to Help You Get in Shape Faster

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Beet juice for stamina
Recent research shows that this ruby red root veggie may be more effective at boosting energy than caffeine, or nearly anything you’ll find in the supplement aisle. When UK researchers asked male athletes to down either 16 ounces of organic beetroot juice or a placebo, those who gulped the real thing cycled for up to 16% longer, an effect scientists say isn’t achievable by any other known means, including training. To bolster your performance, invest in a juicer and grab some fresh beets, which are in season year-round. Or look for bottled beet juice, which can be sipped straight or blended into a pre-workout smoothie.

Honey for endurance
Research conducted at the University of Memphis Exercise and Sport Nutrition Laboratory found that consuming honey before exercise provides “time-released” fuel to give athletes steady blood sugar and insulin levels over a longer duration. This natural sweetener also boosted power, speed, and endurance in competitive cyclists who downed it prior to and at 10-mile intervals throughout a 40-mile race. For quality and purity, I recommend USDA Certified Organic raw honey. Enjoy it straight off a spoon, or mix it into a pre-workout snack like oatmeal.

Pea protein to delay muscle fatigue
Pea protein powder has been generating serious buzz in the sports nutrition community for some time now. The reason: it’s rich in branched chain amino acids, compounds that have been shown to delay fatigue during exercise. The arginine in this powder (which is made from yellow peas) has also been shown to enhance immunity, while the lysine boosts calcium absorption and decreases calcium losses to help maintain strong bones. One scoop can pack more than 25 grams of lean protein, which can be whipped into a smoothie along with almond milk, a dollop of almond butter, cinnamon, and frozen cherries or berries.

Blueberries to reduce inflammation
To test the anti-inflammatory and recovery effects of blueberries, researchers at Appalachian State University recruited well-trained athletes and fed them about 9 ounces of blueberries daily for six weeks, plus another 13 ounces an hour before a two-and a-half-hour run. The results were impressive. In addition to a reduction in inflammation, blueberry eaters experienced a boost in natural killer cells, a type of white blood cell that plays a vital role in immunity. When fresh blueberries aren’t practical, reach for dried or freeze dried options to stash in your gym bag.

Tart cherries to fight pain and regain strength
At the University of Vermont’s Human Performance Laboratory, researchers asked men to drink either 12 ounces of a tart cherry juice blend or a placebo twice daily for eight days. On the fourth day of the study, the athletes completed a strenuous strength-training routine. Two weeks later, the opposite beverage was provided, and the training was repeated. Scientists found that the cherry juice had a significant effect on pain reduction. In addition, strength loss averaged 22% in the placebo group compared to just 4% in the cherry group. Fresh tart cherries are only in season in late summer, but frozen and dried options are becoming easier to find, as is 100% tart cherry juice.

Salmon to build muscle
The omega-3 fatty acids found in fatty fish like salmon have been linked to a laundry list of benefits, from fighting heart disease to staving off type 2 diabetes. But animal research shows it may also be a potent muscle booster. Compared to steers fed cottonseed and olive oils, those that consumed fish oil showed improved muscle development: their bodies used twice the amount of amino acids to build new protein tissues, especially skeletal muscles. Include wild salmon in meals a few times a week, or try salmon jerky as a portable snack. If you can’t or don’t eat seafood, look for an algae-based source of omega-3s.

Watermelon to reduce muscle soreness
Recently, Spanish sports medicine scientists discovered that watermelon juice helped relieve muscle soreness when about 16 ounces were consumed an hour before exercise. The effect is likely due to citrulline, a natural substance found in watermelon that’s been tied to improved artery function and lowered blood pressure (it’s even been dubbed “nature’s Viagra”). I’m starting to see bottled watermelon juice popping up all over the place. And when you eat it fresh, be sure to bite into the white rind a bit—that’s where citrulline is found in higher concentrations.

Pomegranate for muscle strength recovery
The antioxidants in pomegranate have been linked to enhanced memory and brain activity, and now researchers at the University of Texas at Austin report that pomegranate juice helps improve muscle recovery. Researchers recruited volunteers who were randomly assigned to maintain their normal diets and add 4 ounces of either pomegranate juice or a placebo twice a day. Both groups performed resistance-training exercises, but those who gulped pom experienced significantly less muscle soreness and reduced muscle weakness for up to 7 days. Pomegranate is a winter fruit, but you can find frozen options year-round. Just thaw and add to oatmeal, parfaits, or garden salads. Small shots of 100% juice are also a good option.

Coffee for next-day energy
A recent study published in the Journal of Applied Physiology found that glycogen, the body’s storage form of carbohydrates, is replenished more rapidly when athletes consume both carbs and caffeine following exhaustive exercise. Compared to carbs alone, the combo resulted in a 66% increase in muscle glycogen 4 hours after intense exercise. That’s significant because packing more fuel into the energy “piggy banks” within your muscles means that the next time you train or perform, you’ve upped your ability to exercise harder or longer.

Watercress to reduce DNA damage
A recent study published in the British Journal of Nutrition found that watercress, a peppery green from the mustard family, effectively countered the “wear and tear” effects of exercise. Healthy young men were given about 3 ounces of watercress daily for eight weeks, and asked to participate in treadmill workouts that included short bursts of intense exercise. Another exercise group did the workouts without watercress as a control. The men who missed out on watercress experienced more exercise-induced DNA damage, and the benefits were seen after just one dose. In other words, those who ate the green for the first time just two hours before hitting the treadmill experienced the same benefits as those who had munched on it daily for two months. Watercress makes a wonderful salad base and, like spinach and kale, it can be whipped into a smoothie.

Dark chocolate to curb exercise-induced stress
Numerous studies support the myriad benefits of dark chocolate and new research published in the European Journal of Nutrition adds exercise protection to the list. In the study, healthy men were asked to eat 3.5 ounces of 70% dark chocolate two hours before a two-and-a-half-hour bout of cycling. Compared to a control group, the chocolate eaters experienced higher blood antioxidant levels and reduced markers of exercise-induced cell stress. Enjoy a few individually wrapped squares of dark chocolate daily, melt and drizzle it over fresh fruit, or mix it into oatmeal, smoothies, or parfaits. via health.com

How to Become Healthy – 12 Easy Tips & Tricks

How to Become Healthy – 12 Easy Tips & Tricks

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Sick of feeling rubbish all the time? Or perhaps you want to lose weight? Or just feel better in yourself? Well.. What ever the reason hopefully these tips will help you towards leading a healthier life.

1. Eat at least some form of fruit or vegetables each day. Although it is recommended to eat 5 A Day, sometimes this can be a bit extensive. However even if you do not eat 5 a day you should still make sure you are getting some of those veggies into your diet. Whether its a vegetable soup, a fruit smoothie or just roast vegetables with a meal you will really benefit all around from incorporating fruit or vegetables into your diet.

2. Lower your sugar levels. This may seem quite an obvious step however many people do not realise how much sugars certain foods contain and the risks that consuming high levels of sugars carries. Eating a lot of sugary foods could put you at risk of eventually getting diabetes so its best you gain control of your sugars sooner rather than later. Reducing the sugars in your diet could be as simple as cutting out fizzy drinks to putting one less teaspoon of sugar into your tea. It all makes a difference.

3. Exercise regularly. Again this may seem obvious but it is very important. Even if you do not like exercise you should try and involve it in some part of your daily activities. You could walk your dog, go to the gym or maybe even join a martial arts class. Do not make exercising a chore. If you do not enjoy your exercise you will not be motivated to do it and so will find it hard to keep it up. Find something that you really enjoy doing, this could mean instead of dreading exercise you will end up enjoying it.

4. Happier means healthier. Stay around people you love and do things you enjoy doing. This will make you happier and everybody knows that happier means healthier.

5. Get enough sleep. Yes it can be hard, what with so many distractions but if you have to get up at 6, then watching that great programme that is on at 11 really isn’t a good idea. Sleep deprivation can cause mood swings as well as faintness in the Continue reading

Exercises to Make the Most of Your Shape

Exercises to Make the Most of Your Shape

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All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body shape, and move towards improving on what can be improved. Genetics also determine where you are likely to gain weight, which at times might not be appreciable by you. No matter what you do, you might find that any extra pound you carry appears around your middle, on your hips and thighs or below your beltline. Though you may not be 100% satisfied with your body type or shape, there are ways that you can help to make the most of your body’s characteristics. Here are some exercises that you can perform to aid in toning your body, whatever your shape.

If you are an Hourglass:-

If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:

• slow jogging • stationary biking (with light resistance) • jumping jacks • swimming • bicep curls, shoulder press, and squats

The best way to burn off excess calories or fat is through cardio-focused exercises, such as running, cycling and swimming for 30-40 minutes three to four times a week. Remember, adopting an exercise that you enjoy and eating healthy will help you feel good whatever your size. For very slim hourglasses, jogging or running can be enjoyable, but for not for the heavier hourglasses. Their problem areas tend to be the backs of the upper arms, the inner and outer thighs and the saddlebag region (just below the hips on the outside of the upper thigh). Some hourglasses put on weight easily in both upper and lower regions and must be very careful not to add weights or resistance to their workouts.

If you are a Pear:-

If you are a pear you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body. You will also want to try to thin down your lower half. To achieve this, focus on aerobic activities that Continue reading

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