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Isnin, 19 November 2007

Top 10 Fit Tips [Part 1]

Consuming Herbalife is just as a supplements to help you to lose weight. There's no guarantee that by just taking it you will get your ideal weight easily like 'magic'. Never think to get an easy way for what you dream in your life.

1. Get active stay active:

For fat loss you need to burn more calories than you consume. Therefore, your fat loss efforts aren't limited to your exercise routine. How active you are throughout the day affects how healthy you are by improving your metabolism and increasing the number of calories you burn. Maximize every opportunity to be active. You can greatly increase the amount of physical activity your body gets by making small lifestyle changes. Here's a few simple examples:

  • Get in a habit of taking the stairs instead of the elevator.

  • Park a good distance from the entrance to the store or the mall.

  • Take a brisk walk after lunch before returning to work.

  • Choose a hike or a bike ride instead of a movie.

  • Keep your athletic shoes in the car so you're always prepared.

These don't take a lot of extra time and are well worth the extra effort. Besides burning additional calories and "jump-starting" your metabolism, these changes keep us focused and productive, moving in the right direction to a healthier lifestyle and better, long-term results.

2. Don't get stuck in a Plateau.

For long-term success, you need to learn how yo overcome training plateaus. Ideally, you want to always be going through a momentum phase in which you try something new and "shock" your muscles, forcing them to make gain. Eventually, however, you will come to a point in your training where you either get bored or stop seeing results.

When this happens, It is crucial that you change what you are doing. This is the time you need to get creative by incorporating something new into your program. You can make effective changes in your program in many ways:

  • trying new alternate exercises

  • changing the order that you train your muscles or the order of the exercises

3. Limit Sugar Consumption

There are two main problem with consuming too much sugar: It adds up quickly to a lot of calories consumed and sugar contains very little nutritional value. People who replace nutritionally-rich carbohydrates like grains, beans, potatoes, vegetables, etc with refined sugar are getting poor nutrition. And those who eat foods high in refined sugar are likely to gain weight, both from the extra calories as well as sugar's propensity to be easily converted to fat by raising insulin levels.

A diet lower in sugars and higher in complex carbohydrates, fiber and protein is almost always lower in fat, lower on calories, higher in energy and higher in vitamins and minerals. These factors, working together, contribute to a lower rate obesity, cardiovascular disease, diabetes, cancer and tooth decay. Its okay to eat sugar as a treat but do so in moderation.

4. Eat a Good Post-Workout Meal.

The snack or meal you have after your workout is the most important of the day, as it provides the fuel your body needs to maximize the time and energy you put into your routine. Equally important, it helps deliver important nutrients to your muscles. Your post-workout meal should contain the following:

  • A lean complete protein, such as chicken, fish or whey protein.

  • Only a little fat (preferably unsaturated)

  • A complex carbohydrate such as fruit, oatmeal, rice cakes, potatoes, etc- preferably one that is "natural" not processed.

Why lean protein?

During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This due to the micro-trauma (broken-down muscle tissue) that occurred during the workout session. Complete recovery can only take place if you provide your muscles with a large supply of amino acids from protein foods or supplements (eg: F3 Personalized Protein Powder -HERBALIFE) within 60-90 minutes after workout, then three waking hours thereafter until complete recovery is achieved. Whey protein is the very best post-workout food because it is so rapidly absorbed and it has the highest efficiency ratio, or availability to the body, of all the protein sources.

Why only a little fat?

When choosing a post-workout protein source, you should select one that is relatively low in fat i,e less than 10 grams per saving for most people. This is not the best time for a big steak or other high-fat, protein-rich food. Fat slows the absorption of the protein and the carbs. (eg: F3 Personalized Protein Powder-HERBALIFE)

Why complex carbohydrates?

During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session or activity. Complex, natural carbs such as brown rice, potatoes,rice cakes, yams, oat meals, fruit are good choices for after your workout. (eg: F1 Nutritional Shake Mix + F3 Personalized Protein Powder -HERBALIFE)

5. Eat Carbohydrates and Proteins Together.

It is important to balance meals and snacks by consuming carbohydrate-rich and protein-rich foods together. A meal with carbohydrates alone often results in our becoming hungry sooner because glucose levels shoot up and then crash down. This can leave you feeling tired, hungry and weak. When protein is included, you will not only stay full longer, but glucose levels will stay more consistent and you will feel energized for a longer period.

It is important to understand how protein and carbohydrates interact with each other. Each food nutrient is broken down at different times. Carbohydrates are digested in about two hours. Protein take longer to digest, and when the two are combined or eaten together, protein slows down the digestion of carbohydrates and the energy from carbohydrates is released more slowly. Protein actually slows down the release of glucose from carbohydrates into the bloodstream. For example, a meal of carbohydrates such as soup, bread and salad would result in hunger soon after the meal.

On the other hand, eating protein-rich foods with carbohydrate-rich foods stabilizes the glucose. This keeps us feeling energetic and satisfied until the next meal. In addition, when carbohydrates are used as energy, they spare proteins from being used as energy so they can be used to build repair tissues. A balanced lunch that includes a protein source, such as a chicken breast with salad will provide and sustain energy.

To be continued.....

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