It is very important to how to relax after a strenuous day as many of us find it difficult to relax when we try to do so. One needs to trust completely his body and mind to slip into a relaxed condition. Your body and mind will relax automatically as soon as you learn to control your anxieties and worries both physical and mental that prevents you from getting some rest. Through preparation, practice, application and development you can finally get the secret of relaxing.
You need to plan a particular time of your day when you will start practicing. This should at least be half an hour or more to practice how to relax without any disturbance. As everything is set, you should try some basic exercise to help you get over your tension and relax. Once you know the tricks of muscle relaxation you can try to fight any small tension. To get the best result, you should make it a habit.
A stronger back muscle can change your overall look and make you feel fit. There are different groups of muscles such as the lats, rhomboids each having different functions in your body. In order to make a stronger back muscle, you need to follow certain exercises such as pull-ups, t-bar rows, barbell rows and deadlifts. Pull-ups are needed to increase width of your lats muscles.
You can start with 8-10 times repetitions. The barbell rows are quite effective in making depth in the back. This exercise will focus on the middle portion of your back making it more solid. While doing this, you need to bend forward depending on your waist and keep the back steady and straight throughout to get the desired effect. Failing to maintain your position during the movement will not give you any positive result. Deadlifts focus on building the entire back. If you want to get faster and better result, you should make at least 5-7 repetitions.
There is no alternative for burning calories than doing lot of activities. An active lifestyle can help to reduce a lot of calories from your body. There is no particular activity that you are supposed to do. You can try many activities such as swimming which is very effective in burning calories. Almost 300 calories can be reduced in just half an hour if you take the right strokes. Boxing too is extremely potential to increase the muscular endurance and burn calories in your body.
Those who are not boxing type may try cycling which is perhaps the easiest way of reducing calories and building your calves and thighs. You can burn over 300-400 calories within 30 minutes. Racquetball is a superb cardio workout that strengthens the back and abs of your body. It may also help to make the core more flexible. But you can try some of your own activities to burn calories systematically.
The Basal Metabolic Rate or BMR is responsible for burning calories for up to 70% in a body. But due to many reasons the BMR in your body may get affected. Thus it is very important to increase the BMR to get expected result. An early morning breakfast is quite good in increasing the normal BMR. Try to plan your diet with more than 1200 calories a day. While you add whole grains, legumes etc in your daily diet chart, they will help to fasten the BMR quite steadily.
Rich fiber food is very potential in increasing the BMR. So you should try prunes, grapes, acai berry etc in your diet list. Antioxidants help to run the metabolism process smoothly. Thus in order to increase the resting metabolic rate, you should seek help from antioxidant food and drinks like orange, mango, red wine etc. some weight training and cardio workouts may help you to check your BMR.
As it is known that there is 60-80% of water in our body, it is very important to avoid dehydration in order to keep the organs function properly. On waking up in the morning, a full glass of water is the first thing you should take. Apart from refreshing your mind, it will compensate for the lack of fresh fluid in your body during the night’s sleep. You need to distribute your water intake throughout the day.
Normally an average person requires minimum of 3-3.5ltrs of water every day. But that should not be taken at a time or else it will have adverse effects. Rather you should take small amount of water quite frequently to keep yourself hydrated all day long. You should take healthy meals on time along with plain water or even fruit juice daily. It is very important to avoid diuretics that can stimulate your urine production, and laxatives that can enhance defecation. Both will result in excreting fluid from your body.
For a long and healthy life you need to watch your diet and stay in shape as excess weight may put a strain on your body. Being overweight causes a lot of problems, least of it being hypertension and heart complaints and therefore it is best if your mange your diet properly to control your weight.
Each one’s body is different as such some diets and exercise routine will work better for some people. The key lies in finding what your body is comfortable with. A diet that contains fruits (in any form mainly juices) and raw food is the best way to manage your daily intake of food. Eat small meals a day to regulate your metabolism and that way your body gets all the necessary nutrients. All you need to do is eat a healthy and natural diet and maintain a healthy lifestyle with regular exercise as one of the main items on the list.
Excess fat in your body is very unhealthy and can lead to a lot of diseases. You should make sure you have adequate fat in your body as it is necessary for the production of vitamins. Cut down the excess fat from your body by following these few steps.
Olive oil is a healthy source of fat and therefore it can be taken in moderate amounts. Unsaturated fats obtained from vegetable oils, nuts etc are the healthiest whereas fat obtained from animal produce is the unhealthiest form.
*While making food substitute cream with skimmed milk or something that is less fatty.
* You can also decrease the amount of fat in the salads that you make by adding oil and vinegar in the ratio of 1:3.
*Avoid using oil to fry or sauté food instead use wine or tomato juice.
*And finally try and use olive oil while cooking. All these will surely help you in cutting down the excessive fat from your body.
Meal planning is the first step in keeping body weight under control. It is necessary that a person should avoid fast food of restaurants and switch onto balanced and nutritious diet in order to control weight. Regular exercise is the main key by which you can keep your weight under control. Exercise burns all the extra and unnecessary calories and fats and helps in building muscles. Physical activity for just half hour three to four times a week can help you a lot in keeping your weight in control.
Consumption of plenty of water in a day helps in eliminating toxins from body and also hydrates you. Avoid consuming beverages containing sugar and soda as it helps you to gain control over your weight. Avoid intake of alcohol since it contains zero percent nutrition but it is enriched with calorie and fats. Reduction in stress also helps in keeping control over body weight.
Food that contains phytochemicals, minerals, vitamins, antioxidants and fiber is the best food to keep our heart healthy. However foods containing Trans fat and saturated fats should be consumed in a very low proportion. Berries such as raspberries, blueberries, strawberries are one of the top foods that take care of your heart since it consists of large amount of antioxidants which are useful for protecting body cells.
Nuts such as walnuts, pecans and almonds plays a vital role in keeping healthy heart since it contains minerals, vitamin E and mono saturated fats that reduces bad cholesterol from the body. Regular consumption of whole grains including oatmeal, cereals and breads helps in controlling cholesterol levels of your body and also keeps the blood vessels healthy. Olive oil reduces the amount of LDL cholesterol and increases HDL cholesterol and it is also enriched with mono saturated fats. Fruits and green leafy vegetables such as spinach, broccoli and grapefruit keep healthy heart.
First and foremost people must stop using crash diet to lose weight. Continuously using crash diet leads to the formation of second generation fat which is more stubborn than the first generation fat. Food causing allergy, or causing body to react against its consumption must be avoided. Always makes habit to drink pure water which is filtered. Impure or tap water can also bet he cause for stubborn fat.
Consumption of food materials, drinks which are wrapped in plastic bottles or paper must be avoided. Increase your diet towards eating organic food to minimize the ingestion of chemicals and fertilizers in the body. Insulin control is also important along with the reduction in intake of carbohydrates. A consistent exercise routine is must because normal health of person is the first thing to fight against any disease. Consumption of alcohol must be lowered because it hampers break down effect of liver resulting in chronic disease at later stage.