Archive for the ‘Workout’ Category

Healthy, Lean Body for Life

lean bodyAlmost everybody’s wishlist includes hitting the gym, dieting, and getting fit. No wonder that a long list of diet crazes seems to emerge as often as the latest style and fashion trends set in. Over the recent years, people especially women, are becoming predisposed to think that the ultra-thin bodies of models who walk the runway are the new standard of beauty and fitness, leading most to crash diet and lose too much weight too fast. On the opposite end, there are also those who suffer to another very real health problem nowadays which is obesity. This is due mostly to the abounding of junk foods and sweet treats that people indulge in which have driven junk and sugar cravings out of control. In addition to this is the thriving of fast food phenomenon in today’s society which has lead to a lifestyle of people thinking that a balanced diet is composed of a large soda, burger and fries. So it’s about time we get the lowdown on fad diets and reveal what really works to stay lean for life.

Beautiful Young Woman choosing between Fruits and Sweets

The safest way to having and maintaining a healthy and lean body will remain to be the basics: eating healthy and engaging in a meaningful physical activity. Eating healthy means consuming the recommended daily quantities of proteins, carbohydrates, vitamins, minerals, and other essential nutrients. The body needs a daily supply of all of these nutrients to avoid disordered metabolism that may lead to serious deficiencies and diseases. However, it is recommended to eat the following in moderation: dairy products, sugary foods like cakes and chocolates, refined foods such as white breads and white sugar, fried and fatty foods, crisps and chips, carbonated drinks, jams and preserves. Furthermore, health experts advise to eating a hearty breakfast, a substantial lunch, and a light supper. This is mainly due to the fact that little to no physical activity is most likely to happen in the evening.

eating healthy diet

Another sure way to having a healthy and lean body is through exercise. Exercise or any other forms of physical activity brings beneficial effects to our bodies. First off, improved blood circulation is achieved from moving. A lifestyle of engaging in exercise keeps one’s figure toned, and weight maintained at the proper level. This would result to a stronger, more agile, and healthier body. There are many physical activities to choose from like walking, running, team sports (basketball, badminton, tennis, etc), dancing, yoga, and many more. To choose the best one for you, engage in something that suits your lifestyle and meets your goals.

Lean body sports

Staying lean and healthy for life is possible by being consistent and disciplined with our food choices and exercise. As the word “diet” comes from the Greek word “diaiata” which means “a manner of living” , our goal to achieve a lean body should be a lifestyle and a way of life.

Lean body sports

Preventing Overtraining Syndrome

Overtraining syndrome happens when the body is exhausted beyond its capacity to recover resulting in a drop in performance. It is not detected immediately making it a difficult problem later on. One of the early signs of this syndrome is diminished performance. Without proper rest, muscles will become chronically sore causing easy fatigability. Physical injuries may also occur like stress fractures, muscle tears, prolonged feeling of heavy legs, among others.

Depending on the severity of the injury, treatment may go from simple rest to orthopedic operation.  The best cure is still prevention and preparation to avoid injuries. Here are some practical tips that you can do whether you are an athlete or not to achieve proper physical training without injuries:

Gauge your limits. Train and practice to know your limits. Listen to your body and know when you need improvement to approach your limits or stop when going beyond your ability.

Know the basics. Research or consult seasoned athletes or coaches on the sport or any physical activity that you engage yourself with. For example, basic knowledge in running should include stretches, warm-ups, hydration, and race nutrition.

Improve in the long run. Focus on how your training can help you improve in the long run. Focus on endurance and stamina instead of speed and strength which you can later develop. This way, you can also help your body run for a longer period of time.

Allow your body to recover. Recovery is as vital as the training proper. Your body needs time to heal and rest from muscular and cardiovascular fatigue. Your body is your own indicator if you are already going beyond your limit. Take time to rest to help you feel stronger at the same time.

 

Beat the Holiday Bulge

Christmas is fast approaching! The cold air, colorful lights blazing brightly in the city, Christmas carols being played in the radio and almost everywhere, and the holiday shopping rush all tell us that indeed, the holiday season is in and it is the best time to celebrate and be merry. This season is also the best time to reunite with your family and friends through parties, gatherings, and reunions (the best reason also to renew relationships!). And with celebrations come the scrumptious menus exuding a feel that is oh so inviting it makes devouring food so heavenly. So before you head on to that next party or reunion, read on some easy tummy workout to help you beat the holiday bulge!

The Ab Tightener. Start by crunching up, your left knee bent at 90 degrees and your right leg hovering about 2-4 inches above the ground. Then raise your right leg so that it is perpendicular to the floor. Hold for a few seconds, then return the leg to its original hovering position. Do 10 on your right, keeping your shoulders off the floor throughout, then do 10 more on your left.

Plank with Knee Raise. Position in the basic plank, with your left leg lifted slightly and toes pointed. Tighten your tummy to bend your left leg, and lift the knee toward your armpit. The bent leg should be parallel to the floor, with the knee pointing to the side. Repeat 10 times on the other side, and switch to the other.