Swimming: A Low-Impact Path to Weight Loss

Once a person has decided to lose weight and get into shape it will be a life changing decision. The first step is to see your doctor and let him/her become involved in your weight loss and fitness plans. Get the go ahead from them first, and share some realistic weight loss goals through sensible swimming sessions to lose weight.

swimming pool

swimming pool (Photo credit: freefotouk)

It doesn’t matter if one has a few pounds or a hundred or more pounds to loose, if you are not in the habit of exercise you need to take it slow and easy and work up to a more rigorous swimming exercise routine. Along with exercise comes a difficult challenge to everyone, and this is to make a lifestyle change with the foods eaten. It is not a good idea to make so many lifestyle changes all at once, however a more nutritious diet plan and an exercise plan go hand in hand. Be aware that when one is on any exercise/healthy eating plan you will initially see a weight loss and then, as the body starts to break down the excess fat, you may see a weight increase. Just keep with the exercise and nutrition plans as scheduled and know that this is normal.

One good way to step into the exercise arena is through swimming. Above ground pools are not expensive to purchase and if one already has an above ground pool then they are ahead of the game. Swimming for weight loss calls for a slow and easy swimming session of five to ten, fifteen or twenty minute sessions. One can increase the sessions by five minutes per week if this is comfortable. As one becomes more attuned to exercise then they can increase the number of workouts per week from three to five. Listening to your body is important, as pushing yourself too hard can cause over-exertion and even injury to your muscles.

Once in the pool be sure that a constructive swimming workout is being done. Any number of swimming patterns can be done such as freestyle, backstroke, doggy-paddle or whichever you prefer.. Just remember to do it consistently for the number of minutes needed to accomplish the session, and don’t play around. Start out for a few weeks with low-impact swimming and work up to a more intense and rigorous swimming session. While both slow and fast sessions will burn fat and calories, fast sessions are what will really give those calories a punch.

In addition to swimming if you incorporate weight training you will help strengthen the muscles and improve your swimming sessions. Above all do not get discouraged because the weight is not coming right off. The weight did not come onto your frame overnight and it is not going to disappear overnight.

Everyone must decide in their own mind to make healthier food selections and exercise; no one can do this for them. People should strike the word ‘diet’ from their vocabulary. Diets have a beginning and an end. Diets usually stop when weight goals are met. Diets are never lifestyle changes. Lifestyle changes are just what they say, ‘lifestyle’. They will continue for the life of that person.

Following  the recommended daily allowances from all five food groups ensures that you’ll get all of the correct nutrients needed for each day. Incorporating the right amounts of grains, fruits, vegetable, proteins and dairy into three meals and three snacks per day will sufficiently feed the body what it requires daily.

One should drink at least eight, eight-ounce glasses of water per day, and when working out one will need more fluids, coffee does not count. Avoid sodas, energy drinks and decaffeinated products, and cut down on caffeine. Most people say they are hungry when in fact they are lacking sufficient fluids.

If you incorporate a realistic daily swimming routine and a more nutritional food plan in their life then you are bound to lose those excess pounds and calories. The only side effect to these plans is a healthier, fit body.

 

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Healthy Eating Action Plan

Sticking to your new years resolutions health goals can be tricky if you don’t have the right resources to help you accomplish your goals. Understanding that willpower and positive thinking can only get you so far, is half of the battle. By incorporating whole nutrients foods into your diet you can not only feel healthier but improve your mind as well. Here are some tips to help you feel great and reach your health goals.

Eat Your Veggies

Just what the doctor ordered, eating your vegetables and juicy leafy greens is good for you. The greener the vegetables the more nutritious they are. Eat slower to enjoy the rich nutrients and leafy satisfaction.

Eat Uncooked Foods

Cooking foods often removes some of the health benefits of food. Eating raw foods like fruits and steamed vegetables can help you feel satisfied and full longer. You will have more nutrition pumped into your body as well.

Keep it Simple

Sauces, condiments, gravy’s and salt can make any food even more addictive. Consider eliminating extra calories by reducing the condiments.

Eat More Fruit

Avoid sweets and added sugars but load up on fresh fruit. Apples, and pears along with most fruit are naturally sweet. You will learn to love the natural sweet flavors the are in fruits rather then the artificial flavors found in cookies and candy.

Avoid Caffeine

Caffeine is a drug that hypes the blood pressure. It is addiction and makes us feel awake when our body needs to rest. Limit the amount of caffeine to stabilize your blood pressure and have a more consistent heart rate.

Skip the Fried Foods

The American diet is full of fatty fried foods and super sized meals. Detox your mind, body and soul by skipping the fried food. By reducing and eliminating fried foods your will feel more healthy all around. Your body will naturally balance out and you will feel cleaner.

Drink Water

Drinking water is one of the best-kept health secrets. It flushes away toxins and helps our digestive system. It isn’t just great for the inside of your body it is great for your skin and teeth. When we eat, food particles stick to our teeth, but when we drink water it washes away particles and bacteria. This can prevent plaque build up.

Keep a Food Journal

Writing and keeping track of your food intake is one of the best ways to stay on track with new eating goals. When you write what you eat down you are more likely to be accountable.

Shannon Kaiser is a health and wellness writer for many online and print publications. For more health tips TenderCare Dental, a Dentist in Portland.

 

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

How I Gained 62lbs Of Lean Weight: Do You Really Need Weight Gainer Shakes ?

Author: Regev Elya, creator and author of FreshBeetle.Com. I write about nutrition and exercise at my website. This is really my biggest passion in life and I’m happy to help anyone by providing helpful information which will hopefully transform into useful knowledge which will lead to a life change. Here is my story.

How Did It All Start ?

A few years ago, I was the ordinary skinny guy you can probably imagine. I was always the weakest, skinniest, most fragile in school, and I had to recruit to the Israeli Army when I turned eighteen. When I went to be assigned by the pre-recruitment officer, he told me that I can not be enrolled at the unit I dreamed of going to, because I was too skinny for an elite venture like that. That’s how it all started. I took back the reigns of my physical scrawniness and started exploring the whole field of nutrition and exercise, looking to get bigger, stronger, faster, and get to that unit.

What Happened Next ?

I started devouring books over books, until I realized the sad truth: I am an extreme ecotmorph, the worst body type of bodybuilding and powerlifting. Self pity aside, I decided to do something about it and not live in this kind of quiet desperation. I started exercising heavily by doing merely squats , deadlifts and presses. “Mark Rippetoe’s Starting Strength Novice Program” was the first program I tried. It was awesome. Heavy and hormone-inducing. I literally felt it. I consumed thousands of calories every day, shoved them inside against my guts-will, and a year later, there you go – a new man. 62 more lbs. Magic. People did not recognize me in school. Nothing felt as good as that.

Did You Take Any Weight Gainer Shakes ?

No. You don’t really need them if you can shove in the proper amount of calories, protein and nutrients that your body needs in order to grow like a monster. Weight gainers (‘Meal Replacement Shakes’) should not bother you if you don’t have the appetite of a bird. I managed to do awesomely well without it, and I believe you can do the same. It’s all about consistency. Be prepared to put it hours of hours of gym work (heavy work!) and loads and loads of food. Combine that with determination for a change, and really, the sky is the limit. Good luck! If I could do it – so can you.

 

VN:F [1.9.22_1171]
Rating: 10.0/10 (2 votes cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Vitamin D: The Only Thing That Could Be Missing From Your Paleo Diet

Among paleo diet enthusiasts and circles you will hear a lot of talk about the importance of taking vitamin D, and it is probably because it could be the only thing missing from a well-designed paleo meal plan.

Why is this… you ask?

Well… the main reason is not given to something the paleo diet is missing, but primarily because of what the major source of vitamin D is: sunlight.

People who are rarely exposed to sunlight are probably deficient on vitamin D, which is a basic part of our health.

Vitamin D is produced when the cholesterol in your skin comes in contact with UVB rays. Yes! Cholesterol is necessary to stay healthy, and in many cases, when trying to lower it, what you’re doing is making yourself vitamin D deficient.

When you put sun block on, you do not allow the vitamin D to enter your skin; so, you have to learn to take some sun without it.

Of course, you shouldn’t expose yourself to sunlight to the extreme of getting sunburned, because this is not healthy at all. What you have to learn is that our bodies have a natural protection system to guard us from excessive contact with the sun, and it is called natural tan.

The way natural tan works is this:

Vitamin D is always competing against vitamin B9 (folate), which is also crucial for our health. When you expose yourself to sunlight, your skin gets darker to diminish the absorption of vitamin D and to avoid a deficiency of folate.

So, get out of the sun when your skin gets a little color.

The only other way to get vitamin D in a natural way is to eat fatty fish, because this fat is the one that contains the vitamin.

Vitamin D is crucial because it is in charge of maintaining bone health, the right calcium and phosphate levels, reducing inflammation, and controlling the production and separation of cells.

Some recommend that people between 13 and 50 years of age ingest a daily dose of at least 200 IU (international Units), and older people should take 400 IU. Nevertheless, this dose is very, very low.

It has been established that people who live in the US and Canada should take 2,000 IU, and even as much as 10,000 IU is absolutely fine. People who live in sunny areas get as much as 12,000 IU daily. In any case, your body has a system to protect you from getting excess sun.

For those who don’t see sunny days all year long, make sure you take a vitamin D3 supplement that contains between 2,000 and 5,000 IU and comes in gel capsules, because your body requires fat to absorb the vitamin.

However, the best way to get enough vitamin D is to bask in the sun every day and eat wild salmon or other fatty fish often.

Wendy Jones is a freelance writer who loves her paleo diet plan.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

Essential Nutritional Advice That Everyone Should Follow

As more and more people become interested in longevity, there is an intense new focus on the role that nutrition plays in the overall health of one’s body.  There are some well understood nutritional facts that are helping people dramatically improve their well-being. When you are looking for something to snack on, open the refrigerator. You will most likely find choices that are more healthy than anything you can find in your pantry or freezer. Try filling your fridge with fruits and vegetables so you always have easy access to a snack.

One should look to the food pyramid when wondering how they can give themselves the best nutrition. The information obtained will greatly help one plan their meals to the best effect. Nutritional information should be studied to learn the best foods for one to have in their diet for optimal nutrition. Spinach is a great vegetable to consume and advantageous for your body as well.  You can add this vegetable to any meal that you choose, to restore the vitamin E in your body.  Spinach helps to reduce the amount of oil on your skin during the day and night, yielding a softer skin palette.

It can be hard to maintain proper nutrition during pregnancy when you’re feeling tired, so plan ahead for days when you just don’t have the energy to cook. Take advantage of those days when you are feeling good to make a second tray of lasagne or a double batch of chilli to freeze for later use.

Try buying your fruits and vegetables at a farmer’s market near you. Not only do locally-grown foods have a minimal impact on the environment, but they are also better for you, since small farms generally use less harmful chemicals. It’s fun to walk around and sample all the delicious fruits and vegetables. Converse with the farmers to ensure you know exactly where and how the food was produced.

Instead of snacking on sweet items like cookies and ice cream, try their healthier counterparts. replace cookies with items like granola, oatmeal and cereal and fruit bars. For ice cream, try going with low-fat or non-fat yogurt. These options not only taste better than the unhealthier ones, but you get nutrients like iron, calcium, fibre and much more in your diet.

In conclusion, if you want to live a long and healthy life, nutrition must play a role.  What foods go into your body do matter to the length and quality of your life.  The science of nutrition provides invaluable insight into the building blocks of your body, and how to maximize their potential.

Scott lives in London and orders South Kensington Delivery whenever peckish.

VN:F [1.9.22_1171]
Rating: 10.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)

The Importance of Nutrition Before and After Workout

Individuals often ask for recommendations on the types of food to consume before and after their workout. The reason for this is that an individual’s food intake and its proportions before and after hitting the gym are important in the growth and recovery of the muscles. Nutrition before and after a fitness routine is the key to developing lean muscle and getting rid of unwanted fats.

Nutrition before Work Out
Eating a good meal before working out can significantly impact a person’s endurance, stamina and strength while exercising. The is quite possibly the best pre workout supplement you can get in lieu of shakes and powders. While most people put their focus on post workout meals, fitness experts say that this can do more harm than good. It has been shown that people who eat before workout can stay longer in the gym and do more routines than those who exercise on an empty stomach.

Because of the time required for digestion, people are recommended to eat an hour or two before working out. The right meal should combine simple carbohydrates and protein plus a good amount of water. The recommended sources of simple carbohydrates include fruits and vegetables. A small amount of complex carbohydrates may also be added in the form of oatmeal, yams or brown rice. To obtain the right amount of protein, eating eggs or drinking protein shake will suffice. A low sugar protein bar is also a great way to eat something that combines carbohydrates and protein in one. Finally, drinking plenty amounts of water before working out is highly essential. This helps in preventing low levels of energy and cramps during training.

Nutrition after Work Out
An individual’s nutrition after workout is as necessary as the meal taken before workout. Post-workout meals must only consist of carbohydrates and protein. The right timing for this meal is about half an hour to one hour after working out. The best sources of protein at this time are a combination of whey protein shake, eggs, chicken and fish. All these are easily absorbed by the digestive system which makes them effective in providing the most important nutrients to the muscles.

Carbohydrates are also essential as they help restore the glycogen needed by the muscle to prevent its breakdown after working out. The right sources of carbohydrates such as brown rice, wheat bread and oatmeal are necessary to move the nutrients to the tissues of the muscles in the quickest possible time.

Summary
Proper nutrition before and after work out is very important. Without it, a person’s efforts to muscle building may just be useless. Thus, careful planning of one’s meals is a must for the achievement of one’s workout goals.

VN:F [1.9.22_1171]
Rating: 9.0/10 (1 vote cast)
VN:F [1.9.22_1171]
Rating: +1 (from 1 vote)