Diet tips -calories-

Calories represent the energy your body takes in through food, which it processes and uses to fuel your body - the trouble comes in when you take in more calories through food than you burn off through activity and exercise, as your body stores the excess calories in the form of fat.

Aside from exercise, the simplest way to lose weight is to reduce your caloric intake, by eating less calories. You can do this in one of two ways - either choose foods that contain less calories, or eat smaller quantities/portions of the same foods that you are already having. See our reference page for examples of the number of calories found in a variety of common foods.

A simple rule of thumb is that 3500 calories equals 1 pound, so if you can reduce your daily intake by 500 calories/day, then you should lose roughly 1 pound/week. To maintain a healthy diet, avoid cutting calories alone without exercising - find a balance between both approaches, as you will not only end up with a much more healthy end result (as exercise offers health benefits above and beyond weight loss), but if you avoid exercise your body's metabolism will adjust by burning less calories, so you won't end up being able to sustain any weight loss.

In order to determine how many calories you should be cutting, you need to determine how many calories your body needs to get through the day - every height/weight has a basic requirement for calories, so look at what your body needs and what you're normally taking in - this will provide you a starting point so that you can compare your current intake with what your body really needs.

Different kinds of exercise will burn different amounts of calories, so plan your regular exercise routine into your calorie counting, it will give you an idea of how many pounds you can expect to lose and how quickly, so you can determine if you are on track to meet your goals.

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Bodybuilding exercise

Exercise is an essential part which should be done by each and every person to remain healthy and fit. Bodybuilding exercise for the shoulders are a key to widening the shoulders. Increasing the shoulders’ width is the most crucial stepping stone to make them appear broader. In this aim, prospective bodybuilders may want to selectively target the medial deltoid head. Shoulders are sometimes the most difficult muscles to train. The best exercises are shoulder presses and shrugs. There are some difficult exercises for the shoulders which involves pulling of the muscles. One can perform some shoulder exercises which involve shrugs and presses. The medium of usual preference in this weight lifting shoulder exercise is a plain old pair of iron dumbbells. Otherwise in these times, raises can be performed with a cable attachment or specialized machines. There are various types of presses such as front, military, back, dumbbell, one-arm dumbbell press etc. The chest is the most focused and work out muscle for all the bodybuilders. The chest is divided into two parts: higher and lower chest. Squeezing the muscle develops abs. The abs take a long time to develop and the best gains come from crunches, pelvic tilts and side bends. With these 3 exercises you target all 3 areas of the abs.
Bench press is the best exercise, however there are variations. Perform one to three sets of 12-16 repetitions, with a 20-30 second rest interval between sets. Use a spotter if you are lifting heavy weights in this upper chest exercise. A flat bench press, the incline and decline work the uppers and lower chest area. Another great exercise for the chest is the fly. In essence, a pullover is a chest building exercise also used for training muscles of the back. A pullover is a superb lift for developing strength and mass specifically in the upper back and chest. This chest exercise can be for the man or woman alike. The Back is the biggest muscle of the body, divided into upper, lower and then the sides. For the upper part of the back, lateral pull downs and seated pulley rows are a good exercise. The legs have 3 different muscles – quadriceps, hamstrings and calves. Squats are definitely the best exercise for the legs. Squats target the quadriceps. The best exercises for calves muscle are calf raises which can be performed while standing and sitting also.
Arms are separated into 3 areas - the biceps, the triceps and the forearms. A straight bar is like a barbell but only shorter. Straight Bar curls are a combined arms exercise. The biggest muscle in the arm is the triceps which do less work. With triceps, one can perform exercises like lying extensions and triceps pushdowns. Dips are also one of the best triceps exercise. The best exercises for forearms are wrist curls. The close grip press, one of the most basic exercises for arms, is just a variation on the normal bench press. A close grip bench press, also a recommended exercise for flabby arms, is the same as the free weight medium grip barbell bench press but with your arms positioned close on the bar. Back exercises are very important in sports which consist pulling actions like rowing. These back exercises can be divided into lower, upper and then the sides. Strong back muscles is helpful in daily activities like carrying, lifting and prevents injuries of the back. Rhomboids is a large muscle group in the middle of the back. The Latissimus Dorsi stretch from the upper arm ot the lower back.

Body Building Exercises Tips

1. Using efficient isolation and compound bodybuilding exercises.

2. Take the simple push-up for example: Wrist, forearm, biceps, shoulders, core, and chest all working together.

3. Give your muscle groups a full week to recover.

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Flu Prevention

Typical of the flu is its rapidity to disseminate and the high degree of contagiousness under ideal circumstances. Besides, the flu viruses mutate from year to year. Every year there is a new type of flu strain that is dominant, what this means is that you can never develop a permanent immunity to influenza. Preventing the flu can be very difficult and it is important for you to know the basics of the flu and how it spreads to prevent it as much as you can. A healthy immune system is the key to protect yourself against repetitive colds.
In this article, we’ll offer some tips that can help to keep you safe from the flu when the season strikes.

Seasons:

The flu occurs at different times throughout the world, with a pronounced tendency to hit the hardest during the winter months. Why? Some scientists feel that since everyone tends to stay inside during the wintertime, our quarters are more confined and the illness has a chance to spread more effectively. Others feel that the cold weather can prove to be an efficient breeding ground for the virus, and it may allow the virus to live longer and possess a greater chance of infecting another person.

How is the influenza virus transmitted?

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  By inhaling the air that contains the virus. Sneezes and coughs can send flu particles flying through the air as far as three feet, causing more and more people to fall victim to the virus. It’s also important to remain very hygienic when flu season is about, making sure to wash your hands regularly.
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  By touching contaminated items. Doorknobs, keyboards, and other common shared areas can be host to the flu virus. Do your best to avoid touching your eyes, nose, or your mouth before you wash your hands, as you can come down with the flu through this manner.

What can you do?

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  Make sure to avoid close contact with any co-workers who may be sick. But it is also very important to remember that the flu can spread a day before someone even experiences any symptoms, and it can still spread up to five days after all the symptoms have disappeared. For this reason, minimize unnecesary close contact with people and crowded places.
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  Wash your hands regularly, as common areas such as the workplace or school are often breeding grounds for the flu virus. If you’ve come down with the flue, be sure to cover your mouth when you sneeze or cough as to prevent further infections from the virus. Also, be sure to throw away used tissues immediately and after you are done having the flu, change your bed linens.
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  Keep your immune system as strong as possible to minimize the chance of getting the flu but also because the immune system is responsible for eliminating the flu virus. Be sure to get enough sleep, and eat a diet that is rich in fruits and vegetables. Some people find that supplements such as Vitamin C and Vitamin E are helpful when it comes to boosting immune response. If you live somewhere where a flu outbreak has taken place, you may want to ask your doctor about preventative antiviral medications that can help to keep you safe from the sickness.
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  Many opt for a flu vaccine, however vaccines aren’t a surefire method of preventing the disease They change from year to year as different strains of the virus spread, so it’s important to get one a month or two before flu season begins in order to reap the benefits. For those who are fearful of injections, they’ve recently introduced a nasal spray vaccine which can provide the same efficiency when it comes to preventing the flu. If a flu outbreak has recently occurred in your office and you are afraid of falling victim, you may want to speak to your doctor in order to get an antiviral compound such as Tamiflu which can help you to avoid coming down with the illness.

If you already have the flu, try some natural flu home remedies to help you cope it a little easier. If you are a diabetic or suffer from another chronic disease, talk to you doctor about how to get immunized before the flu season starts. Elderly people above 65 should also consult with their doctor to get some advice.

taken from : www.forhealthtips.com

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How to quit smoking ??

Hard to stop smoking ? want to quit ?

Please Download this file : http://www.surgeongeneral.gov/tobacco/smconsumr.pdf

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10 Essential Health Tips

1. Move More

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat

Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking

The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress

Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution

If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt

Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth

Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking

While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook

There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well

The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Taken from : www.health-fitness-tips.com

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