Texts Tagged 'exercises'

Want to start losing weight today? Follow these ten basic advice, but effective, Roberta Silva, an expert in nutritional care of Cyber Diet:

1. Begin to exercise and eat better! Have an adequate diet and physical exercise is the ideal combination for those wishing to eliminate weight. So be sure to practice activities every day for at least 30 minutes. If you do not have time for gym, walk or do other exercise.
2. Drink two to three liters of water daily. If you do not have this habit, get. Start with 1 liter per day and gradually increase, always leave a bottle of water near you, just not likely to forget.
3. Make five to six meals a day. Spend hours without eating causes you to abuse the next meal, and also have a fractional power makes your body work harder and burn more calories.
4. Increase consumption of natural foods. Get used to eating vegetables and fruits, but not only consume these food groups. Do not forget the cereals, legumes, meats, dairy products.
5. Avoid foods and beverages "fattening". Restrict foods that can undermine their goals: fries (fries, chips, breaded preparations, pastel, etc..) Fatty foods (meat fat, chicken skin, bacon, some sausages, etc..) Prepared very sweet, soft and alcoholic beverages.
6. Change the way of preparation! Consume prepared roasted, grilled or baked. Choose simple dishes, because the fewer ingredients, the less calories it will have.
7. Decrease the amount. Perhaps this is the most important tip. Decrease the amount of food consumed. Look, is not to starve, is to eat enough to feel satiated. Moderation ever!
8. Replace the candy every day for a fruit. Allow to eat only a little honey over the weekend. Speaking of the weekend, be sure to do everything right these days too.
9. Control anxiety. Whether through exercise or any activity that gives you pleasure. Find a hobby or a distraction that causes them to divert their attention from food. Read a good book, take a walk, watch a movie interesting are some tips.
10. Do not weigh every day. This is not necessary. Check your weight only once a week and always on the same scale, wearing light clothing and preferably in the morning.

Source: April

See rankings, choose your favorite and give the start towards good shape

On hot days, the order is toast without mercy all the extra energy accumulated by the body. Plus, do it in a heartbeat and, if possible, with lots of fun. Yes, we understood the request, and with a little help from doctors and Carlos Marcelo Ortiz Polazzo, BR Institute of Sports, he was sweaty atendido.Numa task, we set up a ranking of the ten activities that burn more calories. For the record be complete, we still investigate the pros and cons of each year. After all, no use staying with a beautiful belly if you are forced to stay overnight in the house, with pain throughout the body.

1. Race
No way: the podium is still hers. With an hour of running, you spend 900 calories terrible. This equates to a lasagne, an average cup of cola, a portion of chicken and a brigadier. Phew!
For: improves cardiac conditioning.
Cons: beware of the impact of knee and spine during running. Choose a shoe with good shock absorbers.

2. Cycle
You can cycle through the streets is synonymous with 840 fewer calories in the body.
For: improves cardiac conditioning.
Cons: Beware the wear of the spine and the knee. Before you start pedaling, be sure to adjust the seat so that you never completely straighten the leg.

3. Tennis
This is a complete sport: you need strength to throw the ball and very breath to go to court. But so much effort is well rewarded with the dismissal of 800 calories an hour in a game.
In favor: improves coordination, strengthens muscles (mainly arms) and increases the agility
Against: lesions in the shoulders and wrists in case you try too hard. If never done, look for a teacher at least in the initial months.

4. Football
We have an unbeatable argument to bump you hit a ball even if he has just left the nail: a good time for a naked consumes 780 calories!
In favor: Strengthens legs and improves the conditioning
Cons: beware the bumps and with the split, which may require some force and by the book

5. Boxing
Put the gloves and go to the ring. Boxing training, you burn up 660 calories and still defines the arms.
For: pike champion and arm muscles very shapely.
Cons: requires significant preparation. Oas How many punches, they are made into bags

6. Bodybuilding
Can be at home with weights, or in academia. For each hour of training, you lose, on average, 720 calories.
Pro: Improves joint and muscular endurance, strengthens bones and also accelerate the burning of calories.
Cons: can damage muscles and tendons if not done with proper guidance.

7. Row
Yes, it may seem strange and difficult to paddle in Sao Paulo, but the doctors assure effectiveness. One hour of arms to and fro eliminate 600 calories of the body.
For: improves cardiac and muscular conditioning, defines the entire chest and arms quickly. It is the second year that there is more complete (after swimming).
Cons: can cause tendinitis in her arms

8. Swimming
An hour burns 540 calories.
Pro: works all the muscles and improves conditioning.
Cons: beware of the heat shocks, should train in a heated pool. Do not forget to stretch, avoiding cramps.

9. Basketball
There must be no ace of the NBA, but give a little run to either side of the court and play the ball in the basket can make you lose 480 calories.
Pro: works arms and legs, about the same proportion, and develop physical fitness
Cons: beware of sudden impacts on the knee and spine and with the bumps on the court.

10. Volleyball
You always thought: ah, that sport in that way we get stopped nor should it help me lose weight ... because it was wrong. An hour practicing volleyball eliminate 420 calories from your belly, your legs, your butt ...
In favor: arms and abdomen defined
Cons: beware of the lesions in the fingers. They tend to be frequent.

Source: My Life

See guidelines for practice exercises correctly and avoid injury

The physical exercise is important to maintain health and fitness, but it is essential to follow some guidelines that teach you how to avoid injuries and bruises.

See below guidance of experts to perform exercises correctly and avoid injury.

Avoid injuries

The most significant benefit of exercise can be felt in everyday life. Training on a treadmill will enable him to run for the bus, keeping active with your children and climb the stairs without per-der his breath. Lifting weights strengthens your muscles, so you can carry more bags of groceries home or push heavy things without injury.

Technical survey

Try to remember the techniques learned in the academy to prevent injury in everyday life. Back injuries are common and cause various problems, but you can avoid them paying attention to posture and using the survey technique. Sudden movements are very dangerous when lifting heavy objects at home and at work. Bend your knees to lift something heavy. Try to keep your back straight and your abdominal muscles contracted. Stand up slowly with a smooth, from the squat position, putting most of the weight on your heels. Keep the item being lifted close to the body. If the object is too heavy to be lifted safely, do not. If you have an injury, seek medical advice prior to performing any exercise program.

Ankle

Sprained ankle or hurt is usually a result of walking on uneven surfaces or wearing shoes with heels or platform, since with this type of shoes you can not feel the ground properly. Take extra care when climbing or descending stairs, especially if you're anxious, and also watch out for wet areas or water in sweat at the gym. Strengthen the ankle with leg extension exercises or leg extension. Read the rest of this entry »

20 Tips for Losing weight with exercise

1. Never forget that the carbohydrate should be part of at least 60% of most meals of the day (breakfast and lunch) as a source of energy and metabolic activator;

2. Also, keep the intake of food sources of protein at every meal: breakfast: milk, or derivatives, turkey breast or eggs, lunch and dinner, all kinds of meat, eggs, or others. Protein provides amino acids essential for good recovery of muscle fibers after the physical effort;

3. Fruits and vegetables must also be present in most meals, for the provision of vitamins and minerals lost during exercise with ease;

4. Proper hydration and adequate replacement with food (always the first hour after exercise) will cause the muscle to recover faster, gain speed up the metabolism and disposition, to even burn fat at home;

5. Never exercise on an empty stomach, or allow a range greater than 4 hours from last meal to the time of exercise, even take coconut water or Gatorade before, during and after exercise;

6. Fractionation correct diet will cause your metabolism to increase at least 20%, so you can lose fat even without caloric restriction;

7. Increase your intake of fiber, whole grains (rice, bread, lentils, beans), leaves, fruits with edible skins and also the cake, and vegetables in general;

8. Avoid the use of laxatives and diuretics because they promote an excessive loss of fluids, and thus can cause dehydration. This is not a healthy way to lose weight. The short-term use of these products can even cause a sense of loss, however, this loss is not related to that excess fat, and yes, the loss of fluids. It is wise to eat a balanced meal that provides smooth functioning of all organs;

9. Food diuretics can not help you to retain fluid during the process of weight loss, such as fennel, celery, cilantro, eggplant, and endive, garlic, lemon, nutmeg, onion, parsley, mint, pineapple, watermelon and passion;

10. Avoid excessive intake of carbohydrates at night, ie: pasta, breads, fruits and sweets. During the night we are closer to our resting metabolism, requiring thus a lower amount of energy. Excessive intake of carbohydrates in this period provides an increase in fat reserves, a fact undesirable for people who want to lose or maintain weight. It is important that the dinner is always a plentiful meal less than lunch;

11. To enjoy the pleasures of dining in restaurants, always choose a single option (entries, or dishes prepared with sauces, creams and fillings or desserts or alcoholic beverages). This way you will not be completely abandoning the diet and certainly will not regain the pounds away with;

12. Chew food thoroughly. This process allows the arrival of food to the stomach is slow, which implies more time for the body to send a message of satiety to the brain by decreasing the craving for more, or many times over.

13. Drink at least 2 liters of water per day, as it hydrates the body, helps in removing toxins and fats by the kidneys and helps in the treatment of cellulite and sagging. Furthermore, "tricks" the stomach giving the feeling of satiety;

14. Prefer the white cheeses. Cheese is high in protein and fat varied content presents. The fat may be perceived by the color of the cheese. The more yellow, the higher its fat content;

15. Avoid too much liquid during meals. Its excess dilutes the gastric juices and stretches the walls of the stomach and intestine overloading any impair the assimilation of nutrients;

16. Avoid alcoholic beverages during meals. The body will be in charge of burning the alcohol first, because it is toxic to the body, meanwhile, other dietary nutrients are stored in fat reserves;

17. Avoid consuming empty calories (sweets, refined sugar). The body uses a part as an energy source and the rest is accumulated as fat;

18. Avoid the use of sauces based on cream or mayonnaise. Replace them with light yogurt;

19. Avoid the consumption of animal fat. Remove skin and fat from meats and lower apparent consumption of butter and eggs;

20. Give preference to roasted, boiled or grilled. Each time you fry a meat (beef, chicken or fish) she earns about 35 extra calories;

Source: RGnutri

Learn what exercises spend more calories
Tasks of day-to-day, such as climbing stairs, dancing or bowling with friends, also help to expend calories. But those who want to burn fat should opt for aerobic exercises such as swimming.

On average, during the first 15 minutes of exercise, the body consumes mainly glycogen. After that time, in general, the fat starts to be consumed in greater numbers as a way to produce energy. The process depends, however, the nature of the activity and tolerance of the athlete to exercise.

Exercises that work more muscle strength, such as weightlifting, also burns fat, but in smaller quantities. See the calorie expenditure of various activities.

Race: 20 calories per minute
Running for one hour on a treadmill burns about 600 calories (remember that you will not run during the 60 minutes without interruption, but the pace will vary). However, proper care is taken with this exercise, which causes a strong impact on joints and heart rate changes. For starters, it's better to go slowly and start by walking or jogging.

Jump rope: 15 calories per minute
Jumping rope is good exercise for the calf (calf), thighs and shoulders (driven to rotate the rope). The practice also helps develop hand-eye coordination. How care is always important to exercise with proper footwear and support the entire foot in the "landing" of each jump, and not just the tip. The repetitions of jumps, if poorly done, can injure the joints of the feet and knees.

Volleyball: 15 calories per minute
Arisen in the U.S. in 1895, won the volleyball like "soccer country" with the gold medal volleyball in 1992 in Barcelona Olympics. The mode is good for developing strength, concentration and motor coordination, but presents a serious risk to the joints of the legs, if not taken care basics such as the use of appropriate footwear for the practice of sport.

Wrestling: 14.4 calories per minute
Who remembers the "Giants of the Ring"? Wrestling has had more visibility in Brazil and serves to extend the power and flexibility of its practitioners. It is also important to remember that the term wrestling is also used to designate the Greco-Roman wrestling, an Olympic sport in the curriculum of the sporting American universities. Anyway, worth the same benefits of our struggle to free the Greco-Roman U.S..

Swimming (Butterfly): 14 calories per minute
Swimming in its various forms, is still considered by many one of the most complete workout. Develops flexibility, agility, muscle, aerobic capacity, among other things. Moreover, the practice is not recommended for those with hearing problems due to constant contact with water.

Read the rest of this entry »