Health Fitness Nutrition

8/8/2019 Health Fitness Nutrition

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DIET CHART:

MORNING: TWO OR THREE GLASS OF WARM WATER.

FIRST GLASS WITH LEMON\HONEY.

AROUND 7AM: HALF CUP OF TEA WITH TOW MARIE

BISUITS.

9AM: A SMALL BOWL OF SABUDANA\ POHA.

11AM: FRUITS (PAPAYA, WATERMELON)

1PM: VEGETABLE

SALAD (KAKDI, CAULIFLOWER, CARROTS, CAPSICOM)

TWO SMALL CHAPATIS, HALF BOWL OF

DAL N RICE.

3PM: TEA OR MILK

5PM: BROWN BREAD WITH BIT BUTTER.

7PM: CHAPATI, BHAJI.

9PM: ONE CUP OF MILK.


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Health Fitness Nutrition

Like most things in life, there needs to be abalance between certain things and nutritionand diet and exercise are no exception. Inorder to get the fullest benefit from a diet andweight loss program, there needs to be adelicate balance. Why is this so critical?

There are a couple of reasons why a balancebetween diet and exercise is so important. It isconceivable that, despite being on a rigorousdiet and nutrition plan along with eating less,that there isnt any weight loss. How couldthat be?

Weight loss is determined by how manycalories are taken in and how many caloriesare burned up. If you have recently embarkedon a healthy, low calorie, nutritional diet andhave reduced the number of calories that are

being taken in each day but still you are notlosing any weight, then you are taking in thesame number of calories that are being burntup.


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You may be on a perfect diet, but the numberof calories that are being burned up needs tobe increased and this is done through

vigorous exercise. The number of calorieseaten must be reduced and the number that isburned up must be increased. It is as simpleas that; in order to lose weigh, more caloriesneed to be lost than are taken in.

It is important to realize that weight loss is not

the only factor but the percentage of fat andbody mass that must also be considered.Since muscle is more dense than fat it is alsoheavier. Therefore, if you are working out hardand your weight is not dropping, it is possiblethat your muscle is replacing fat causing the

total weight not to reflect any decreases.However, dont be discouraged because youare becoming healthier by not only reducingyour fat and lowering your risk of gettingdiabetes and cancer.


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Choosing the Right Foods to Eat Beforeand After a Workout

One aspect that is many times overlooked inthe workout process is what should be eatenbefore and after a workout. Does this reallymatter?

Food is very important in the workout processbecause it supplies the energy that is

necessary to be able to workout. Certainly, noone wants to fill their stomach right beforeworking out so what is the correct procedure?


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Eating too much directly before working out isnot a good idea and may lead tosluggishness, cramps or an upset stomach.

Working out hungry is not advisable either.Without food, the blood sugars will becomelow and the energy level will drop. Actually, asmall meal will promote fat burning during aworkout.

Eating Before a Workout

If a large meal is eaten before a workout, thenit is recommended that exercise should bedelayed for about four hours. However, if a


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smaller meal is eaten, then the span onlyneeds to be about two hours.

Before a workout, the preferred foods to beeaten are the ones that contain carbohydratessuch as fruits, vegetables, breads and pastas.Proteins dont need to be avoided but dontover indulge in them either. If you feel hungrybefore a workout, it is fine to eat a smallsnack.

Eating After a Workout

Eating after a workout is just as important asbefore but after working out a meal should beeaten within two hours. Your body and


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muscles have been put under a great deal ofstress and need to be repaired. Healthy foodslike proteins, fruits and vegetables or grains

can supply the much needed fuel to repairthem.

Dont forget about water, it is important todrink water to re-hydrate. Drink a glass ofwater before the workout and then anotherone after one has been completed.

Staying in Shape

Getting into shape is not a one timeoccurrence or something that is done for awhile and then is stopped. Getting into shapeand staying in shape will be a lifelong event.

Therefore, a consistent, regular, steadyworkout schedule needs to be developed andfollowed. Dont overdo your exercise programat first so that the risk of burning out isavoided.

Health Fitness BooksHealthFitness Books


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Advice Offered in Health and Fitness

Books

There is an extremely large amount ofinformation and advice that is published inhealth and fitness books. Many times it isdifficult to discern what is true, what is false,and what just isnt practical.

Most of the reputable books offer practicalinformation on how to exercise or what typesof diet should be followed. These booksshould be used to help promote workoutschedules, routines, or planned meals. Thetype of advice that is offered is these books isvery helpful and can be used as a source ofreference.

Many types of advice that are in these booksare from practical experiences from the


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author. They are lessons that can be applieddaily and are packed with useful information.Many of these books give advice on how to

improve your body condition in a day by dayor meal by meal format. They can give step bystep instructions to order help create greatworkout regimens.

Who Are the Top Health and FitnessAuthors?

There are many top authors and gurus in the

field of Health and Fitness but many arerelatively unknown. It takes a television showto get their name out into the minds of thepublic.


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Jillian Michaels and Bob Harper are topfitness gurus but much of their recognition hascome from the television show, The Biggest

Loser. Jillian has produced books, DVDs,videogames and meal plans. She is also amotivational speaker and relies on her ownexperiences at being overweight to encourageothers.

Bob Harper is the other trainer on The Biggest

Loser and has seen his popularity go throughthe roof in recent years. Previously he was ahigh demand personal trainer in Los Angelesbut now has done extensive appearances onmany television shows and recently wrote abook about health, exercise, diet, and fitness.


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Arguably, one of the top fitness authors is

Chad Barnhart. He has extensive experienceas a personal trainer and has transformed itinto numerous books about health and fitness.He remains widely unknown.

One exercise and fitness author who hassome degree of recognition is Ben Greenfield.

He has been voted trainer of the year and isinvolved in a myriad of fitness activities. He isa tri athlete and has also competed in theIronman competition. He has authored many


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exercise and fitness books and developednumerous exercise programs.

Health Fitness Tips

It is just a matter of turning on your computerand going to a fitness website to be able tolocate many materials about fitness. There

are books, DVDs, videos and just aboutalmost anything that you can imaginepertaining to exercise, fitness, and health.That is the easy part; the difficult part isfinding a trustworthy one. How do you decidewhich are good fitness materials to buy?

The first thing to look for is if there is any kindof money back guarantee being offered. Ifmoney will be refunded if the customer is notsatisfied with the purchase, then the materialsare usually trustworthy.

Another indicator of the trustworthiness of the

materials is who produces them. Is the authorwell known? Is the publisher reputable? If theanswer is yes, then these are trustworthymaterials.


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As an added safeguard, it is a good idea tocheck reviews on these materials throughfitness magazines. If they approve them, they

are probably trustworthy.

Spending Money on Fitness Tips

It could be argued that any money spent onfitness tips is a good investment. However,there are some tips that are more worthwhilethan others so be prudent with any moneythat is spent. If any fitness tip helps with your


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workout or improves your physical condition,then it is wise money spent.

Each individual will have to decide if a fitnesstip is worth the money. If it is something that isalready known, then its value is not worthwhat it cost. If it does offer useful, helpful, andpertinent information and tips then, if you canafford it, by all means purchase it.

Tips to Avoid Fakes and Scams

Whenever money is involved, be aware thatthere is a good chance that there may bedishonest people trying to scam unsuspectingpeople. Always assume the worst and takeevery precaution to avoid losing money. There


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are a few tips to follow that may help youavoid buying fake materials or gettingscammed.

If the product you are interested in buyingonline requires a long term commitment, thiswould be a good item to avoid. Dont get tiedup or trapped into an obligation online thatyou may regret in the future.

If the company that you are purchasing aproduct from asks to have a deposit wired tothem, run away from it. It most definitely is ascam.

It is always wise when purchasing somethingonline from a company that you are not

familiar with to check their record with aconsumer agency. The Better BusinessBureau is an excellent source to detailcomplaints and the honesty of the business.Dont become lazy; always check theirbackground before sending them money.

Finally, when paying for your purchase onlyuse a credit card. Do not send cash. Do notsend a check because that offers too muchpersonal information. Do not use a debt card


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because these are more difficult to stoppayments.

Properly Using Tips forHealth and Fitness

In order to be successful when using healthand fitness tips, it is important to follow these

tips as closely as possible. This is not a casewhere certain parts of the program that youlike are picked out and followed while theones that you dont like are not.


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Be careful and take every precaution tounderstand completely all of the informationthat has been given to you. Leave no chance

for error. If this requires that you must go backand review the materials then by all meansthat must be done.

Health and fitness are a critical piece in livingand enjoying a quality life. There are noshortcuts but be careful to use the expertise of

the people around you. Since this is a lifelongendeavor, make every effort to stay onschedule.

YOGA

Why yoga?Before you can actually dedicate yourself to doingsomething every day, you need to be absolutelysure that it is worth doing. Yoga is a form of fitnessthat was developed in ancient India thousands ofyears ago. In the last couple of decades, it has

become increasingly popular in the West. Thisburgeoning popularity in itself is a testimonial to theeffectiveness of yoga in promoting health. Recentmedical studies corroborate what the ancient Indianmystics knew all along - yoga is one of the best


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forms of exercise for overall mental and physicalfitness.

But I'm very unfit.If you've not really been exercising on a regularbasis, all the more reason to opt for yoga. Thebeauty of yoga is that unlike other forms of exercise,it lets you perform every exercise at your own pace.You dont have to run faster or lift heavier weightswhen performing yoga. It is not a contest. Just listen

to your body and do as much as you are comfortabledoing.

I just dont have the time.Heres the good news. Yoga is such an incrediblypowerful tool for fitness that you can gain a wealth ofbenefits by performing yoga for even 10 minutes

every day.

I dont have cash to spare.Probably the only thing cheaper than practicing yogais taking a walk in the park. You dont have to buyany fancy equipment or join an expensive gym tolearn yoga. There are a number of yoga DVDs

available in the market that offer step-by-steplessons in how to perform yoga. Or better yet, justbrowse through the vast collection of videos devotedto teaching yoga on the Internet. If youre lucky, youmay even be able to avail of free yoga classes.


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Check at your nearest community center for details.

Pick a yoga mat. Or dont pick one.Just keep in mind that the majority of the yoga posesare performed in prone or seated positions. So itmakes sense to perform them on a slightly paddedsurface. You can also use a spare mat or rug thatyou have lying at home. Just make sure that itdoesnt slip.

No special attire.You dont even need to go out and buy a new set ofexpensive workout clothes to practice yoga. All youneed is some comfortable clothing that allows yourskin to breathe.

Balance your meals and activities.Avoid eating just before you practice yoga. Ideallyyoga should be performed on an empty stomach.This is because it includes a lot of core conditioningexercises that place a lot of stress on yourmidsection.

Shut out the world.Yoga is your time alone with your mind and yourbody. Dont let the outside world intrude. Find a nice,quiet spot where you can practice yoga withoutbeing disturbed. Switch off your phone and tellfriends not to call.


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Listen to your body.This is to reiterate what I mentioned in Step 2. Yogais not a contest. Perform each posture only up to the

extent that you feel comfortable. If you feel theslightest discomfort or pain, you are probably doingsomething wrong. Barring a few sore muscles duringthe initial days, yoga should not be painful at all.

Breathe.If you are learning yoga through a DVD or online

video course, this is one of the most overlookedaspects of yoga. You have to breathe properly whenpracticing yoga. Breath is one of the pillars of yoga,and all yoga exercises are designed around slowand deep breathing. For most yoga poses you haveto inhale and exhale through your nostrils. Also feel

your diaphragm rise and lower with every breath.How is yoga therapy done?

The six steps of Yoga for overall well being:

1. Right Posture AsanasA set of postures that tone up the muscles and

internal organs, revitalize the system, create overallawareness of the body and its function and helptranquilize the mind. they also energizes andstimulates the bodys major endocrine glands. Andby toning up the internal organs, they also prevent


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and cure many an illness.

2. Right Breathing P

ranayamaA set of simple breathing techniques that slowdownand normalize breathing while simultaneouslyexercising subtle influences on the entire system.

3. Right Cleansing Kriyas

A set of easy and effortless hygienic procedures thatdraw the attention to the affected areas and buttressthe bodys own cleansing mechanisms.

4. Right Diet Balanced Yogic DietMost, of not all, illnesses are in some way linked to

wrong food habits. A slight modification in dietaryhabits can rehabilitate the entire system.

5. Right Relaxation ShavasanaA relaxing asana done several times as part of theYoga program. A process designed to soothe both

mind and body. Yoga holds that tension is dis-ease(i.e a state if unease) and relaxation is health. Tothis end the whole eightfold path ofYoga is to purifythe body mind complex.


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6. Right Mindset MeditationMeditation is a technique used to stabilize the mind,

increase concentration and will power, balancecellular and chakra energy and develop one-pointedness.

All these, if performed together and consistently,help rid oneself of a variety of psychosomaticdisorders. Which is why, every yoga therapy session

should include all these practices. They helpeliminate the aggravated toxins from the system,balance the tri-doshas and stimulate the essentialbiochemical substances in the affected organs.

Bharadvajasana I (Bharadvaja's Twist)

This gentle twist is a tonic for the spine and the

abdominal organs.


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Gomukhasana (Cow Face Pose)

Can't see the cow face? Notice that the crossed legs look

like the lips. The bent-elbow arms, one up and one down,

are the ears.

Agnistambhasana (Fire Log Pose)

Stretches the outer hips intensely, particularly the

piriformis, which is often the main culprit of sciatic pain.


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Ardha Matsyendrasana (Half Lord of the

Fishes Pose)

This twist energizes the spine and stimulates thedigestive fire.

Krounchasana (Heron Pose)

Intensifies the stretch of Triang Mukha Eka Pada

Pashcimottanasana.


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Simhasana (Lion Pose) In this seated pose, you cankneel on a folded blanket to pad the knees, shins, ankles,

and the tops of the feet.

Maric

Marichyasana III (Marichi's Pose)hi's Pose is sometimes called the Sage's Pose.


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Pasasana (Noose Pose)

In the full pose the arms are wrapped around the

squatting legs and the hands are clasped behind the

back, forming a "noose."

Parivrtta JanuSirsasana (Revolved Head-to-

Knee P

ose)

There are two interpretations of the Sanskrit Janu

Sirsasana, Head-to-Knee and Head-of-the-Knee. The

former emphasizes the forward bend. The latter refers to


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the "head" of the bent knee that you use press away

from you to assist the forward bend.

Baddha Konasana (Bound Angle Pose)

Bound Angle Pose is an excellent groin and hip-opener.

Sukhasana (Easy Pose)

Don't let the name fool you. If you're used to sitting in

chairs, Sukhasana can be quite challenging.


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Paripurna Navasana (Full Boat Pose)

Abdominal and deep hip flexor strengthener, requires

you to balance on the tripod of your sitting bones and

tailbone.

JanuSirsasana (Head-to-Knee Forward Bend)

A forward bend for all levels of students, Janu Sirsasana

is also a spinal twist.


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Virasana (Hero Pose)

Virasana is a balm for tired legs at the end of the day, as

well as an alternative to Lotus for seated meditation.

Padmasana (Lotus Pose)

The ultimate yoga pose, Padmasana requires open hips

and consistent practice.


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Hanumanasana (Monkey Pose)

Hanuman, is a figure in Hindu mythology. The word"Hanuman" literally means "having large jaws."

Marichyasana I (Pose Dedicated to the Sage

Marichi, I)

Marichi is the Vedic Adam, and the "father" of humanity.


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Dandasana (Staff Pose)

It might look easy, but there's more to Staff Pose than

meets the eye.

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Health Fitness Nutrition