Healthy tips&diet|weight loss and gain|explorophilic

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new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from Explorophilic.

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Welcome to my website Explorophilic:

Welcome to my website Explorophilic

Objective Of Explorophilic:

Objective Of Explorophilic Explorophilic,not only concentrate on bringing unique and vivid content to your platter but also strive to produce authentic and useful content related to Health , Lifestyle, Beauty, body exercise,mind exercise,personality development ,yoga healthy diet and fitness etc. For us, it’s not about gaining followers but about gaining trust. We come up with fresh, unique and authentic content daily to help you lead a more healthy, happy and fulfilling lifestyle. Explorophilic is the best way to seek health fitness. To make it seamless and smooth, we beat onerous challenges every day to ensure easy access to practical exercise for billion people, creating an experience that is truly magical for both health fitness experts and users.

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explorophilic helps you make informed decisions about health fitness. Talk to Mentor: You can ask queries for free or get into one-on-one interaction with mentor on free consultation. Using your ubiquitous mobile phone, you can anonymously communicate with your mentor. Stay healthy and fit: The Health Feed from healthfitness experts aims to keep you healthy and fit. If that is not all, you can find a mentor nearby. Find the most effective tips about health, yoga & fitness, pregnancy, home remedies, fashion & beauty, relationship, lifestyle news, women’s health, diabetes, weight loss at explorophilic

Nutrition Required For body Strength Training:

Nutrition Required For body Strength Training Eat Mostly Unprocessed Foods An example of an unprocessed food is an apple that was just picked up from the tree. The only processing is to wash the apple, then you can eat it. The main benefit of eating unprocessed foods it that you have better control over how many calories goes into your body. Most processed foods have hidden calories in the form of hidden sugars and fats. This may be good for people wanting to gain weight, but not if you want to maintain or lose weight. Unprocessed foods: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, … Processed foods: fruit bars, cereals, frozen pizza, cookies, sausages, frozen meals, … The first nutrition rule is to focus on eating unprocessed foods as much as possible. It’s okay to eat cookies once in a while. I do it. But most meals you eat should consist of unprocessed foods so you have better control over how many calories get into your system.

Eat Protein with Each Meal :

Eat Protein with Each Meal Protein is crucial for getting results when lifting weights. Without enough protein you don’t get proper recovery, and will not get proper progress. Protein also helps with fat loss – it keeps you full longer, and has a higher thermic effect (more of your meal is burned for digestion if it’s higher protein). The easiest way to get your daily protein intake is to eat a whole protein source with each meal Red Meat. Beef, pork, lamb, deer, buffalo, etc. Poultry. Chicken, turkey, duck, etc. Fish. Tuna, salmon, sardines, mackerel, etc. Dairy. Milk, cheese, cottage cheese, quark, yogurt, whey, etc Eggs

Eat Veggies with Each Meal :

Eat Veggies with Each Meal Veggies are low calorie. Salad actually has “negative calories” – it takes your body more energy to digest and absorb the food, than there are calories inside. This makes veggies excellent for maintaining or losing weight (not for gaining weight though). Because you can eat your stomach full of veggies, so you don’t feel hungry, but while getting zero to no calories in. Some of the best vegetables for lifters are: Broccoli Spinach Salad Kale Cabbage

Limit Your Carb Intake :

Limit Your Carb Intake To keep your weight under control, you need to control how many calories you eat. The easiest way to do that is by controlling your carb intake. Keep eating carbs but limit their intake. One simple rule is to eat carbs o nly once per day, like after your workout.  You don’t need to eat break or rice or paste three times a days unless you’re looking to gain weight. Once a day is enough for most people looking to gain or maintain weight. If you followed the first rule, you’re only getting carbs from unprocessed food sources. These would be the best: Rice Pasta Bread Potatoes Quinoa Oatmeal

Eat Good Fats:

Eat Good Fats Fat doesn’t make you fat. Excess calories do. So you can eat real butter, whole eggs and full-fat yogurt. Because you’re going to lift heavy weights three times a week, and eat unprocessed foods most of the time. So a little saturated and cholesterol is not going to cause cardiovascular disease. You do not have to eat fat-free yogurt or split the yolk from the eggs. Low fat food is tasteless. Just go full-fat. It will keep you full longer. Eat also omega-3 fatty food sources like fatty fish (salmon, tuna, mackerel, sardines, etc ).

Drink Water :

Drink Water You sweat when you lift weights, especially once the weights get heavy. You need to drink water to get all the fluids back that you lost through sweating. And you need water for proper muscle recovery. Dehydration from lack of drinking will cause headaches. The same kind of headaches that you get after a night drinking (alcohol dehydrates). Headaches make it harder to motivate yourself to train, to get your reps, and to progress. You need to drink. Then start your day by drinking two big glasses of water. If you drink somewhat during the rest of your day, you should get about 3 liters a day which should be enough.

Training nutrition Pre Workout Nutrition: :

Training nutrition Pre Workout Nutrition: What to eat? ✦ Carbohydrates are fuel for your "engine" (i.e., your muscles). And, the harder your engine is working the more carbs you need to keep going. ✦ Protein to rebuilds and repairs, but also provides the right amino acids available for your muscles during exercise. Adequate protein before exercise may help reduce postexercise muscle soreness. When? ✦ If you have time, eat a larger meal 3 to 4 hours before exercise. ✦ Closer to the activity, have a small snack such as fruit 30 minutes before. This will give you the last-minute bump your body needs. ✦ It's best not to eat immediately before a workout because while your muscles are trying to do their "thing," your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance.

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✦ Even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train. ✦ Experiment and see what time frame works best for your body

Post Workout Nutrition: :

Post Workout Nutrition: What to eat? ✦ Carbohydrates give your muscles the ability to replenish the glycogen they just lost through training ✦ Protein helps your muscles rebuild and repair with the available protein and amino acids. ✦ To replenish the nutrients lost, a 3:1 ratio of carbohydrate to protein is recommended. When? ✦ Fuel within 15-60 minutes after exercise for optimal repair and recovery. Summary By eating wisely, you will reap the benefits of being properly fueled. Maximize muscle growth, aide recovery and replenish glycogen stores, and you'll have the energy and endurance to power you through your workouts and athletic endeavors.

CARBOHYDRATE :

CARBOHYDRATE  Primary source of fuel used during resistance training.  Maintaining adequate glycogen stores can help attenuate muscle breakdown during exercise and keep both the immune and nervous system functioning normally.  Low CHO intake can acutely suppress immune and CNS functioning. Muscle breakdown increases when resistance training is performed on an empty (fasted) stomach.  A single resistance training session can result in reductions in muscle glycogen stores of as much as 24–40% the amount of depletion  Reductions in muscle glycogen stores associated with performance impairment

PROTEIN:

PROTEIN Strength-trained athletes approximately twice current recommendations: 1.6–1.7 g/kg/d  Exceeding the upper range of protein intake guidelines offers no further benefit and simply promotes increased AA catabolism and protein oxidation.  Intense period of resistance training reduces protein turnover and improves net protein retention, thus reducing relative dietary protein requirements of experienced resistance-trained athletes.

Tips For Weight Loss:

Tips For Weight Loss Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both! Here are some tips for fueling your workout without sabotaging the calorie-burning effort of exercise: The Morning Workout ✦ A low-intensity morning workout — such as a walk, bike ride, yoga or round of golf — requires very little fuel. Concentrate on hydration and a small carbohydrate-rich snack, like 16 ounces of water and mini-bagel or a 100-calorie granola bar. That will give you enough energy to compensate for an overnight fast without loading up on calories. After your workout, eat a smart breakfast of quality carbohydrates and protein. This can be a hard-cooked egg, a slice of whole-grain toast and 100-percent fruit juice, or oatmeal with berries and fat-free milk.

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Try not to fall into the cycle of skipping breakfast, eating a light lunch and, then, exercising after work with little fuel on board. With this scenario, you are more likely to overeat after your workout because you are so hungry from not eating enough during the day. The Evening Workout If you exercise after work, plan to eat lunch 3 to 4 hours before your workout. Good choices include a grilled chicken salad, a grilled cheese sandwich with a cup of tomato soup, or a turkey sub with baked chips. A healthy lunch will provide enough calories to sustain a late afternoon workout, but give yourself a little energy boost 15 to 30 minutes before your workout by eating a banana, orange slices or a handful of grapes. Refueling ✦ After a workout, re-hydrate with water. If you are heading home and eating dinner within a couple of hours, there is no need for a postworkout snack. If your meal will be delayed, then recover with 6 to 8 ounces of fat-free chocolate milk, 6 ounces of low-fat Greek yogurt, or a stick of string cheese with a few whole-grain crackers. Another mental trap is rewarding a good workout with high-calorie or fatty foods. Rewarding your workout with food and high-calorie fluids will undo your efforts in the gym; instead, treat

Tips for Building Muscle:

Tips for Building Muscle Strength Training and Health Strength training is an important piece of the fitness equation. Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least two times each week. Examples of strength training include lifting weights, using resistance bands and doing push-ups, pull-ups and sit-ups. Protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you gain muscle.

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Protein and Muscle Building While you’re working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults.Keeping muscle mass, on the other hand, requires a lot less protein than building new muscle. Focus on high quality protein foods that contain all of the essential amino acids aid wound healing and keep your immune system strong. Eggs, low-fat cheese or cottage cheese, yogurt and plain baked chicken, all provide quality protein. Vegetarians can get quality protein from soy-based foods, as well as beans and nuts. Almond milk is popular, but it is low in protein compared to cow or soy milk. A typical day that includes 3 servings of low-fat or fat-free dairy plus 3 servings of protein foods (such as lean meat, poultry, fish or beans) will provide quality sources of protein to help reach that goal

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Carbohydrates and Muscle Building Carbohydrates are an important group of foods for fueling your muscles. That's because carbs are partially converted to glycogen, which is stored in muscle to power your workouts.Men and women who are strength-training at least twice a week need at least half of their calories from carbohydrates per day.Try adding in good quality carbohydrates that are low in fat, such as whole-grain breads and cereals for the best strength training boost. Low-fat milk and yogurt and fruits and vegetables are also good options and provide some carbohydrates in our diet.

Fat and Muscle Building:

Fat and Muscle Building Contrary to the fat-free trend, you actually need fat in your daily diet.Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary. As a general guideline, fat should make up 20 to 35 percent of your total calories. Limit unhealthy saturated fats and trans fats, which can contribute to heart disease. For overall health and muscle strength, focus on the heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout.

About Us:

About Us At Explorophilic , we not only concentrate on bringing unique and vivid content to your platter but also strive to produce authentic and useful content related to Health and Lifestyle, Beauty, body exercise,mind exercise,personality development ,yoga healthy diet and fitness etc. For us, it’s not about gaining followers but about gaining trust. We come up with fresh, unique and authentic content daily to help you lead a more healthy, happy and fulfilling lifestyle. Explorophilic is the best way to seek health fitness. To make it seamless and smooth, we beat onerous challenges every day to ensure easy access to practical exercise for billion people, creating an experience that is truly magical for both health fitness experts and users.

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explorophilic helps you make informed decisions about health fitness. Talk to Mentor: You can ask queries for free or get into one-on-one interaction with mentor on free consultation. Using your ubiquitous mobile phone, you can anonymously communicate with your mentor. Stay healthy and fit: The Health Feed from healthfitness experts aims to keep you healthy and fit. If that is not all, you can find a mentor nearby. Find the most effective tips about health, yoga & fitness, pregnancy, home remedies, fashion & beauty, relationship, lifestyle news, women’s health, diabetes, weight loss at explorophilic   How you feel affects every precious day of your life. explorophilic understands that, which is why we’re committed to being your most trusted ally in your pursuit of health and well-being. You can depend on us to provide expert content along with genuine caring. Both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. Bottom line: We’re human, just like you. We know that peace of mind can make all the difference in how you feel. So we’ll be here when you need us.

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