Stay fit like an athlete

Read an interesing artice about staying fit. You are what you eat. And if you want to be fit like an athlete, then you need to follow certain dietary tips daily. The problem, though, is that in a sport there are times when you are off competitive tours or training for weeks or months, but you’d still need to follow a strict diet to stay in shape and form. Here are some tips to follow: • Never skip a meal. Whether you are playing a match or not, your body requires certain basic nutrients every day. One or two big meals cannot make up for this. You have to eat three well-balanced meals daily. Even if you have a day off from your hectic training schedules and wake up late, you need to eat breakfast latest by 11 am, lunch by 3 pm and dinner by 9 pm. Remember, you must eat three meals. • Ensure that all your meals have the right balance of carbohydrates and protein. Having only fruits for breakfast or only a salad and soup or boiled vegetables for lunch or dinner is wrong. • Athletes require a basic amount of complex carbohydrate like wholewheat bread, cereals like cornflakes or oats, wholewheat (atta) rotis or rice with every meal to meet the basic energy requirements and keep the basal metabolic rate (BMR) high. When you skip a meal or eat a meal without rotis/bread/rice, (i.e. skip carbohydrates) then your BMR goes down and you become more likely to put on weight. Also, players require more protein than normal, so every meal must contain protein foods along with the carbohydrates. Some of the best sources for protein include skimmed milk or yogurt, egg white, dhal or channa, rajma, moong, chicken and fish. Reduce fatty food intake to a minimum or avoid completely A - All fried food and all nuts B - Butter, cream, ghee, etc C - Chocolates, ice creams, cookies, cakes, desserts and all sweets It is fine to try and loose weight as long as it is not achieved by skipping meals or substituting meals with just soup, salad or fruits. If you want to remove excess fat from your body then you have to completely give up fatty foods. If you eat balanced meals and cut out these fatty foods completely for a month, you can lose at least three kilograms in a month. Regular cardiovascular exercise like a 20-30 minute jog or treadmill walk through the week does wonders for reducing fat in the body. So, even when you are not doing your routine training or gym workout you need to make sure you have a 20-30 minutes cardio-session through the week.

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Summer- The best time to Loss

The summer season is here. With the increasing incidences of obesity-related diseases, especially among the youth, the summer is a good time to begin an exercise regimen. So, this summer, decide to get started and ensure a healthy life. Firstly, you feel a lot more energetic in summer and it is a lot easier to get up early in the morning and head to the gym. In summer, you burn more calories as you sweat more. For those who are into body-building, evening is a better time. This is so as you will be getting into high intensity exercises and you will need some rest after the workouts. So it is better to workout in the evenings and go home for a good night's sleep soon after. Working out in the mornings is more advantageous as you are fresh and can workout longer. Also, you burn more fat when you exercise on an empty stomach. In the summer days, your muscles won't pain easily like in the winter.

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My Story

A little background why I am interested in this business propostion. I was 110 Kgs in Dec 8th 2004. Being 110 kgs I was frequently getting comments on my looks and health, I had very less self esteem and confidence. My father had diabetes and was at risk of getting it as it is hereditary. With all this pressure I used to curse myself for being so fat I had very unhealthy childhood , as I was in Kuwait had lots of junk food and cold drinks, and very less physical activities. In my teens I used to eat normal but stil was that heavy. The fat molecules funda and very low metabolic rate was the reason. On Dec 8th 2005. my brother who had joined VLCC(as his marriage was nearing) was given some gyan, I started jogging the same day and had some control on diet. This continued for a time and was feeling the change and was doing research on why and how to reduce fat, I had bought two dumbbells which I used a lot and helped me in tonning my muscles With lots of hard work and correct guidance I was successful to reduce 41 kgs by March 2005. After that my life was completely changed and outlook towards it enlightened. After that I joined a gym and continued my aerobics and slowly started body building , its hard to loss weight but harder to maintain. Still I am struggling to get rid of loose skin. If I keep writing my story it will go on and on.

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BENEFITS OF DRINKING WATER ON EMPTY STOMACH

DRINK WATER ON EMPTY STOMACH It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases: Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear, nose and throat diseases.
METHOD OF TREATMENT:1. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water2. Brush and clean the mouth but do not eat or drink anything for 45 minute3. After 45 minutes you may eat and drink as normal. 4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day. 6. The above method of treatment will cure diseases of the sick and others can enjoy a ealthy life.
The following list gives the number of days of treatment required to cure/control/reduce main diseases:

1. High Blood Pressure (30 days) 2. Gastric (10 days) 3. Diabetes (30 days) 4. Constipation (10 days) 5. Cancer (180 days) 6. TB (90 days) 7. Arthritis

patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards – daily. This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.
It is better if we continue this and make this procedure as a routine work in our life. Drink Water and Stay healthy and Active.
This makes sense…The Chinese and Japanese drink hot tea with their meals not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain...
For those who like to drink cold water, this article is applicable to you.It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.
Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
A serious note about heart attacks: ·

Women should know that not every heart attack symptom is going to be the left arm hurting, · Be aware of intense pain in the jaw line. ·

You may never have the first chest pain during the course of a heart attack. ·

Nausea and intense sweating are also common symptoms. ·

60% of people who have a heart attack while they are asleep do not wake up. ·

Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware.

The more we know, the better chance we could survive

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VITAMIN-D FOR MEMORY

A new study has suggested that Vitamin D can help stave off the mental decline that can affect people in old age. They found that compared to those with the highest vitamin D levels, those with the lowest were more than twice as likely to have impaired understanding. The study found that as levels of vitamin D went down, levels of cognitive impairment went up.
Vitamin D is important in maintaining bone health, in the absorption of calcium and phosphorus, and in helping the immune system. The body makes vitamin D when it is exposed to the sun, or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk, cereals, and Soya drinks. But older people's skin is less able to absorb vitamin D from sunlight so they are more reliant on obtaining it from other sources.

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Rules for healthy life

As the year progresses our resolutions take a backseat. But we forget that such small changes in our lifestyle can help us in the long run. Following these small rules can decrease the risk of heart disease by 80%, risk of diabetes by 90% and cancer by 50%.
So I would recommend you to kindly read it and put an effort to incorporate it in your life.The rules are.
1: Start your day with a healthy breakfast
Most of us busy people forget to have the first meal of the day i.e. BREAKFAST as it is self explanatory, as a word it means to break the fast you have been overnight on. Contrary to the thought that skipping a meal will help you loose weight, instead it sends signals to the body to use less calories. So the aim of burning more calories to loose weight is not achieved.
2: Drink plenty of water
Whenever thirsty reach for a glass of pure and hygienic drinking water. Water is truly essential for living. Aerated drinks, tea, coffee and most other exciting options acts as diuretic i.e. it pushes fluid out of ones body rather than hydrating it. One should drink 8-10 glasses of water everyday to flush out the toxins produced in the body.
3: Eat healthy
Good nutrition is one which enables us to grow well and enjoy good health. We should follow a basic rule while planning our meals. Carbohydrates should form 65-80% of the diet, fats should be 10-30% and proteins should be 7-15%. Vitamins and minerals included. Each component has a specific role in the body.
Include fruits and fibre in your diet as a high fibre diet helps to reduce cholesterol, decreases the absorption of fats and protects against cancer.
4: Incorporate milk, its product and other sources of calcium
Calcium is required for healthy bones, teeth and other functions in the body. A deficiency of calcium leads to brittle bones and multiple fractures which are commonly seem in old females after menopause. So it all the more important if you are a female to make reserves of calcium in your body properly. Studies have proved that incorporating milk products help you loose weight
5: Keep sugar and caffeine to a minimum
A cup of tea is 70 Cal and of coffee is 110 Cal. So every time you help yourself with a cup remember you are adding these calories to your daily intake. It's hard to believe, but decreasing sugar actually increases people's energy, by minimizing the highs and lows that sweet foods triggers and of course keeping a check on the calorie sheet.
6: Quit smoking and other bad habits
There is nothing good about it. If you're having trouble quitting, start smoking less today -- smoke only half a cigarette, and skip as many of your usual smokes as you can -- and get help right away. Get some guidance about why it is you smoke to figure out how best to stop doing it. Smoking cessation groups can be extremely helpful and supportive, and medications like a nicotine patch can help decrease the cravings.
7: Exercise
Incorporate exercise in your life in the form you like it. Yoga, gym, walking, dancing, aerobics, outdoor sports are few options to be named but the list is long. Regular exercise keeps your weight in check, refreshes your mind, keeps infections away and is the best method to reduce the stress. Hormones released after exercise uplifts your mood, improves your immunity and reduces negative thoughts in your body.
8: Sleep for 8 hours
A sound sleep is what you need the most after a tiring day. A good sleep enhances your immune system, memory and decreases the chances of a cardiovascular disease. It helps you to arrange your thoughts properly and create a clear picture for you

9: Be positive
Heath is a state of complete physical, mental and social wellbeing. So a healthy life would be incomplete without a healthy mind. Be positive and spread happiness.

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Dead Lifts

Deadlifts build back strength. Deadlifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor

What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.

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REDUCED SALT INTAKE HAS A CARDIOPROTECTIVE EFFECT

A latest study had indicated that reducing salt intake not only helps reduce blood pressure, but also cuts risk of cardiovascular disease. The study provides evidence of the importance of decreasing sodium intake to improve blood vessel health and reduce the risk of cardiovascular disease. It was indicated that sodium reduction is beneficial for people who have normal blood pressure and those who are overweight or obese, and the benefits start in just a few weeks.
So, avoid the use of table salt as far as possible.

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SMALL INCREASE IN WEIGHT RAISES HEART FAILURE RISK

A recent research has shown that even a little bit of extra weight can raise the risk of heart failure. According to a study that calculated the heart hazards of being pudgy but not obese. Experts who tracked the health of 21,094 US males for 20 years found that even those who were modestly overweight had a higher risk, and it grew with every extra flab. In men who are 5 feet 10 inches tall, for every 3.2 kg of excess body weight, their risk of heart failure rose by 11% over the next 20 years.

So, be smart in getting help at the earliest from Nutrition consultants or hit the gym, Its the best way.

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Important Tips to stay healthy

Answer the phone by LEFT ear

Do not drink coffee TWICE a day

Do not take pills with COOL water

Do not have HUGE meals after 5pm

Reduce the amount of TEA you consume

Reduce the amount of OILY food you consume

Drink more WATER in the morning, less at night

Keep your distance from hand phone CHARGERS

Do not use headphones/earphone for LONG period of time

Best sleeping time is from 10pm at night to 6am in the morning

Do not lie down immediately after taking medicine before sleeping

When battery is down to the LAST grid/bar, do not answer the phone as the radiation is 1000 times

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