FLAT ABDOMINAL BY SUMMER

Author: | Category: Fitness

 

EXERCISE 1: HORIZONTAL PLANK

  • Muscles worked : transverse abdominal muscles
  • How to perform the exercise : Lean on your forearms, lift your pelvis as shown in the image, strongly contracting your abs and buttocks and slightly rounding your lower back. Legs are fully extended. At first, you can rest your knees on the floor.
  • Breathing : Breathe normally throughout the exercise.
  • Safety measures : Do not bend, abduct the pelvis well, keeping the abdominal muscles and buttocks tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30 second recovery break.

EXERCISE 2: SIDE PLANK

  • Muscles worked: transverse abdominal muscles and oblique muscles large and small.

 

  • Performing the exercise: Lie on your side and rest on your elbow, hand on the floor, fist clenched. Raise your pelvis and hold this position for a while. As you inhale, pull your navel inward towards your spine, trying to relax the muscles in your shoulder girdle. The angle between the top of the body and the elbow on the floor should be 90 °.

 

  • Breathing: Breath normally throughout the exercise.

 

  • Safety Precautions: As in the previous exercise, keep your abs and glutes tense throughout the exercise.

 

  • Repetition : 3 times 30 seconds each with a 30-second recovery break.

 

EXERCISE 3: RAISING THE BODY

  • Muscles worked: rectus abdominis

 

  • Exercise: Place your hands behind the back of your head, as you slowly exhale, lift your head, shoulders and upper back so that the shoulder blades come off the floor.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.

 

EXERCISE 4: ALTERNATE CRUNCHES

 

  • Muscles worked: oblique muscles major and minor

 

  • Exercise: Raise your torso, rounding your back, trying to touch your right knee with your left elbow. Return to the starting position, slowly straightening your back horizontally to the level of the shoulder blades. Then change arms and legs and alternate them in harmonious movements.

 

  • Breathing: exhale while lifting the body, drawing in the stomach as much as possible; exhale as you return downward.

 

  • Security measures: do not throw your head back, look in front of you at one distant point, your gaze is directed upwards. Keep your middle and lower back on the floor.

 

  • Reps : 3 sets of 15-20 reps each with a little break.

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22 Dec 2020

Lack of sleep and 10 tips for healthy sleep

Author: | Category: Health

 

On average, people spend a third of their lives in bed. According to the recommendations of the World Health Organization, an adult should sleep 7-8 hours a day. Sleep is important for the body ⏤ it is a source of health, youth and longevity. During sleep, important processes take place in the body – restoration of immunity and a set of strength:

  • somatotropin is produced – a hormone that stimulates growth, reproduction and regeneration of cells, and serotonin – a “hormone of happiness”;

  • the metabolism of the skin increases;

  • the brain sorts information and gets rid of unnecessary;

  • 70% of the daily value of melatonin (sleep hormone) is produced, which regulates biorhythms, and also restores, strengthens and protects the body from stress.

Probably everyone has heard the aphorism of the great commander Napoleon Bonaparte: “Napoleon sleeps for 4 hours, the elderly – 5, soldiers – 6, women – 7, men – 8, and only the sick sleep 9”. He went to bed at about 10-12 pm, slept until 2 am, then got up, worked until 5 am and went to bed again until 7 am, thus the duration of his sleep was 4 hours a day. Many speculate that sleep deprivation was one of the reasons for his strategic failures. But Napoleon was not alone in the nap. We propose to recall the great people who, like Bonaparte, considered sleep a waste of time:

  • Leonardo da Vinci slept only 2-4 hours a day, splitting sleep into pieces: 15 minutes of sleep, then 4 hours of work;

  • Margaret Thatcher slept a maximum of 4 hours a day;

  • Thomas Edison took 30 minute sleep breaks 6 times a day and spent 3 hours in total on it;

  • Winston Churchill went to bed at 3 am and woke up at 8 am, so he slept 5 hours a day;

  • there is evidence that Salvador Dali, just like da Vinci, practiced “equal sleep”. According to the artist, the intermediate state between wakefulness and sleep gave him new ideas.

Each of them left their mark on history, limiting themselves to rest and sleep. Many imitate, without thinking about the causes of death of great people: Leonardo da Vinci, Winston Churchill and Margaret Thatcher died of a stroke, Thomas Edison died of diabetes, Salvador Dali – from heart failure. Perhaps the lack of sleep played a significant role in the death of geniuses.

Remember, the recovery process is very important. Lack of sleep can have a negative effect on the functioning of the body, from thinking processes to gaining excess weight, the emergence of chronic diseases and a reduction in life expectancy. Studies conducted by scientists around the world have shown that sleep deprivation can lead to:

  • decreased intelligence;

  • disorders of the immune system;

  • aging skin;

  • exacerbation of hunger (a person consumes more calories than consumed);

  • deterioration in reaction and visual coordination;

  • diabetes mellitus, heart attack, stroke, paralysis, obesity, Alzheimer’s disease, oncology, DNA changes;

  • emotional outbursts, aggression and stress.

Also, it is worth recalling the scientific work of our compatriot biochemist and somnologist Maria Manaseina, who was one of the first to study sleep deprivation in animals. As a result of the experiments, she found out that lack of sleep is more dangerous than lack of food. It is believed that her research was prompted by the clinical case of a patient who died on the 9th day from insomnia.

Factors that interfere with healthy sleep:
On average, people spend a third of their lives in bed. According to the recommendations of the World Health Organization, an adult should sleep 7-8 hours a day. Sleep is important for the body ⏤ it is a source of health, youth and longevity. During sleep, important processes take place in the body – restoration of immunity and a set of strength:somatotropin is produced – a hormone that stimulates growth, reproduction and regeneration of cells, and serotonin – a “hormone of happiness”;the metabolism of the skin increases;the brain sorts information and gets rid of unnecessary;

70% of the daily value of melatonin (sleep hormone) is produced, which regulates biorhythms, and also restores, strengthens and protects the body from stress.

Probably everyone has heard the aphorism of the great commander Napoleon Bonaparte: “Napoleon sleeps for 4 hours, the elderly – 5, soldiers – 6, women – 7, men – 8, and only the sick sleep 9”. He went to bed at about 10-12 pm, slept until 2 am, then got up, worked until 5 am and went to bed again until 7 am, thus the duration of his sleep was 4 hours a day. Many speculate that sleep deprivation was one of the reasons for his strategic failures. But Napoleon was not alone in the nap. We propose to recall the great people who, like Bonaparte, considered sleep a waste of time:
Leonardo da Vinci slept only 2-4 hours a day, splitting sleep into pieces: 15 minutes of sleep, then 4 hours of work;

Margaret Thatcher slept a maximum of 4 hours a day;

Thomas Edison took 30 minute sleep breaks 6 times a day and spent 3 hours in total on it;

Winston Churchill went to bed at 3 am and woke up at 8 am, so he slept 5 hours a day;

there is evidence that Salvador Dali, just like da Vinci, practiced “equal sleep”. According to the artist, the intermediate state between wakefulness and sleep gave him new ideas.

Each of them left their mark on history, limiting themselves to rest and sleep. Many imitate, without thinking about the causes of death of great people: Leonardo da Vinci, Winston Churchill and Margaret Thatcher died of a stroke, Thomas Edison died of diabetes, Salvador Dali – from heart failure. Perhaps the lack of sleep played a significant role in the death of geniuses.

Remember, the recovery process is very important. Lack of sleep can have a negative effect on the functioning of the body, from thinking processes to gaining excess weight, the emergence of chronic diseases and a reduction in life expectancy. Studies conducted by scientists around the world have shown that sleep deprivation can lead to:

decreased intelligence;

disorders of the immune system;

aging skin;

exacerbation of hunger (a person consumes more calories than consumed);

deterioration in reaction and visual coordination;

diabetes mellitus, heart attack, stroke, paralysis, obesity, Alzheimer’s disease, oncology, DNA changes;

emotional outbursts, aggression and stress.

Also, it is worth recalling the scientific work of our compatriot biochemist and somnologist Maria Manaseina, who was one of the first to study sleep deprivation in animals. As a result of the experiments, she found out that lack of sleep is more dangerous than lack of food. It is believed that her research was prompted by the clinical case of a patient who died on the 9th day from insomnia.

Factors that interfere with healthy sleep:
1.A sedentary lifestyle can cause insomnia, since the body will not feel the need for rest;

2. a noisy place and light interfere with proper sleep and the production of melatonin, which regulates human circadian rhythms;

3.Blue light from smartphones, lamps, and other LCD gadgets interferes with restful sleep. Try to stop using these devices at least 1 hour before bedtime;

4. Caffeine increases the level of adenosine, having an exciting effect on the human nervous system. Drink caffeinated drinks no later than 6-8 hours before bedtime;

5. Drinking alcohol and nicotine negatively affects the quality of sleep. A large dose of alcohol leads to shallow sleep with frequent awakenings. Nicotine has a stimulating effect on the body, which can cause insomnia.

Tips for a good sleep:
1. stick to a daily routine – get up and go to bed at a specific time, regardless of the day of the week. You will get enough sleep and feel good;

2. Sleep 15-20 minutes during the day. Daytime sleep lowers blood pressure, has a positive effect on the heart and blood vessels, increases concentration and strengthens the body;

3. Tired not only mentally, but also physically. Sports will help get rid of insomnia, the main thing is to finish the workout no later than 90 minutes before bedtime;

4. Have dinner 2-3 hours before bedtime. Heavy food consumed at night slows down the production of melatonin, causes stomach discomfort, promotes fat deposition;

5. Add a choice of foods to your evening diet that help you fall asleep quickly: eggs, milk, low-fat cottage cheese, chicken, almonds, cherries;

6. Make a to-do list and prepare your clothes for the next day, so you will relax faster and not think about what you need to do tomorrow;

7. Take a walk just before bed. A leisurely walk will calm the nervous system. Upon awakening, you will feel refreshed and refreshed;

8. ventilate the room before going to bed – this is the key to a long and sound sleep;

9. Take a warm shower before bed. It will calm your nerves after a hard day;

10. Play meditation music, white noise, calming nature sounds, or a monotonous voice to quickly fall asleep.

Did you know?
The build-up of muscle mass occurs after exercise while the body is at rest. You shouldn’t go to the gym if you haven’t got enough sleep. In this case, the body will work in a stressful state to support life.

The benefits of a smart alarm clock
Mood depends not only on the duration of sleep, but also on how to to akuyu phase you wake up. Experiments conducted by scientists on rats have shown that if you wake up rodents during the slow phase of sleep, they begin to get sick, and then die. Smart alarm analyzes sleep and wakes up the user when he is in the active phase.

A fitness bracelet with smart alarm will make the morning really good: it will wake you up with a gentle vibration at the most suitable sleep phase for getting up and will not disturb the sleep of other family members. Benefits of sleep monitoring with ONETRAK:

in detailed charts, you can see the duration and ratio of sleep phases;

in the mobile application, you can create a goal for sleep duration and monitor its implementation;

you set the time range in which you want to wake up. A smart alarm clock analyzes your sleep and wakes you up in the most appropriate phase;

detailed sleep statistics will help you track how often and how much you lack sleep, assess the dynamics of sleep efficiency,

Using the data elsewhere in the app, you can track how activity, nutrition, and exercise affect your sleep quality.

Listen to your body and be attentive to your health. Remember, sleep deprivation affects mental and physical performance. As professor at the University of Southern California, Norbert Schwartz, said: “Earning $ 60,000 a year will have less impact on your ability to feel happy than one extra hour of sleep at night.” Therefore, if you want to be a healthy and successful person ⏤ take sufficient time to sleep and rest.

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19 Dec 2020

WHAT NUTRIENTS DOES THE HUMAN BODY NEED?

Author: | Category: Health

 

Without what nutrients the human body will not be able to function fully?

The human body is considered a harmonious, perfect system. However, there are elements that the body is unable to reproduce on its own. Only a balanced diet helps the body to function properly.

Nutrients the body needs

 

Natural Vitamins Professional support of the body with natural ingredients:

vitamins, minerals and omega-3 acids in a natural, easily digestible form. 3 350 ₽ Immuno Box / Immuno box Comprehensive protection of the body: natural immunostimulants, herbal antiseptics and natural adaptogen – for excellent health in the cold season! 1 100 ₽ Nutritious cocktail Vanilla delight Inside, everything you need for the day: protein, carbohydrates, omega-3s, fiber – and all this with an incredibly delicate vanilla-creamy Peruvian delight. 700 ₽ Lycopene and omega-3 Cardiovascular protection: lycopene and omega-3 acids. 650 ₽ For a full life and health, the body needs a variety of nutrients. Protein-Protein is needed not only for those who go in for sports, build up muscle mass. They are necessary for any person, especially children and adolescents, as their bones, muscles, teeth grow continuously.

Sources of protein are mostly animal products:

 

meat of all sorts, eggs, fish, seafood. If a person does not consume animal products, then soy, nuts, and natural grains are suitable. However, one should not get carried away with proteins alone, despite the fact that high-protein diets are at the peak of popularity. The diet should be diluted with carbohydrates, healthy fats. Carbohydrates Many dieters consider carbohydrates to be the main enemy of their slim figure. However, these substances give a person energy, ensure the normal functioning of the brain.

Fats

Like carbohydrates, fats also have a rather negative reputation in the nutritional world. But recent research suggests that fats can be both good and bad.

Sources of healthy fats are fresh avocados, fatty sea fish, seeds, and natural vegetable oils. Those who do not like fish should try to introduce fish oil into their diet. But unhealthy fats that are in fast food, margarine, fatty, fried foods are best avoided. They can lead to high cholesterol levels and the formation of plaque on the walls of blood vessels

Vitamins

serve to facilitate the body’s work, accelerate the course of chemical reactions. Their lack provokes serious diseases

If a person has a balanced diet and no problems with the gastrointestinal tract, then he receives vitamins in sufficient quantities. For chronic or hereditary diseases, additional vitamin intake may be required. It is worth consulting your doctor about this. Water as a substance necessary for life The amount of water in the body determines the quality of the work of its components. Water improves the functioning of the nervous system, facilitates the course of diseases, regulates the processes of the excretory system
For the normal functioning of the body, a variety of substances are needed. Some of the body receives on its own, and in some cases, you cannot do without a balanced diet.

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17 Dec 2020

HOW TO BUILD MUSCLE – MYTHS AND FACTS

Author: | Category: Health

 

Doing sports should be correct. However, in the training of absolutely all athletes, regardless of the type of sport, there are myths and prejudices regarding the correctness of the exercise technique, the level of loads and some other important issues. In this regard, bodybuilding is no exception. We analyzed the 5 most popular myths passed by word of mouth by visitors to fitness rooms, and consulted with experts which of them have a scientific basis.

Myth 1. To build muscle, you need to do a minimum of
repetitions with maximum weights.

Lifting a barbell on a Scott benchIn fact, the opposite is true. The more weight, the more strength develops, but not muscle. The increased energy demand of the body is to blame for this – at maximum weights, it produces kartisol, which, in search of energy, begins to burn muscle tissue. As a result, the efficiency of the muscles increases, but their mass does not.

Ideally, workouts should contain 3-4 sets of 8-12 repetitions each.

Myth 2. First you need to do basic exercises,
after – isolating.

Isolated dumbbell liftIt is believed that first you need to completely “hammer” the whole body, and then separately exhaust each muscle. Supposedly, then they will be maximally loaded and grow faster than usual.

However, practice shows that the opposite should be done. According to the “principle of preliminary exhaustion”, the increased muscle growth is promoted by preliminary isolation exercises, and after basic exercises. Otherwise, strength will develop.

Myth 3. Muscles should be pumped with free weights,
and they should be shaped using simulators.

Chest muscle reliefThis statement is partly true. The point is that simulators are limited – they are far from always designed in such a way as to engage the entire muscle group.

In this regard, free weights are much more effective.

However, it is impossible to completely refuse from simulators, since only on them it is possible to pump muscles in isolation without using their assistant muscles.

Myth 4. You should not hammer
several muscle groups at once in one workout .

Deltoid musclesMany bodybuilders believe that in one workout, you should focus on only one muscle group. That is, for example, having started doing exercises on the chest muscles, you should forget about “pumping” your back. However, scientists have proven that grueling workouts on isolated body parts are much more harmful than complex exercises. The fact is that working to failure, the muscles wear out and become less elastic. Therefore, it makes sense to give up the last “finishing” 2-3 repetitions, and smoothly move on to exercises on other parts of the body.

Myth 5. Every time you have to give all the best.

Fatigue after exerciseIt is quite simple to understand the logic of this statement – the higher the intensity of the exercises, the faster the mass will be gained. However, in practice this is not at all the case. The maximum weight gain does not come from consistently grueling workouts, but from a sharp increase in working weights. That is, it makes sense after one full workout to carry out two with working weights that are 60-70% of the maximum. After resting, the muscles will be ready to “give their best”, which is the main principle of the bodybuilder’s training.

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12 Dec 2020

STREET WORKOUT

Author: | Category: Fitness

 

Increasingly, in the courtyards and stadiums you can meet a group of young people who enthusiastically twist somersaults and perform such exercises on the uneven bars that one is amazed at the strength, agility and flexibility of the human body. This is nothing more than a new, fashionable and very popular trend in fitness – Street workout.

Street workout paired
STREET WORKOUT – WHAT IS IT?
This is a form of physical training. The peculiarity is that the training is carried out on the street, and horizontal bars, parallel bars, wall bars serve as simulators. Sometimes everything that can be found on the street is used as sports equipment: trees are successfully replacing a horizontal bar, well covers are dumbbells, and a soft lawn is a sports mat.

Street workout for girls
HOW IT ALL BEGAN
The USSR can be considered the progenitor of modern Street workout. In Soviet times, horizontal bars were installed in almost all yards, and the TRP standards were mandatory for everyone. But the massive hobby for workout began with the fact that several American boys posted videos of workouts on the street on the network. And away we go … The idea of ​​unusual activities that make it possible to demonstrate dexterity and strength, many liked.

Street workout on uneven bars
STYLES AND DIRECTIONS
There are attempts to somehow organize the styles, break the workout in directions, taking into account the peculiarity of the execution of the elements. So, conditionally, the following styles can be distinguished:

Ghetto workout – focused on repeating the same exercise frequently. Exercises with a slowdown in time, when the athlete keeps the body in a stance due to muscle strength, also belong to the same style.
Handstand – this style includes all exercises performed in a handstand: push-ups, walking on hands, spichagi (power outputs in a handstand).
Jimbarr is a style originally from Colombia. It combines all the exercises on the horizontal bar: acrobatic sketches, holding the body in an unusual position, stands and candles on the horizontal bar, dismounts, turns and somersaults. In addition to muscle strength, the athlete requires incredible agility and flexibility.
However, it is not possible to clearly distinguish all styles of Street workout. And athletes usually do not dwell on one style, but use elements of all kinds.

Exercises on the horizontal bar
STREET FITNESS FOR EVERYONE
The workout is gradually turning into a powerful sports movement with the well-recognized abbreviation SW. The main goal of the movement was successfully formed by the athletes themselves: to give each person the opportunity to develop strength and spirit, to try on a healthy lifestyle.

Street workout is related to fitness by the fact that preference is given to the development of one’s own body. Do you want to lose weight? Workout will help you lose those hated pounds. Looking to build muscle? Watch some workout videos. Such muscles are every man’s dream.

Street workout is a real sport at its best: effective, interesting and accessible for everyone!

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09 Dec 2020

Good and bad carbs: what is the difference between them

Author: | Category: Health

 

Good and bad carbs – what’s the difference between them? Any nutritionist will say this without hesitation. And people who “have eaten a dog” on various kinds of diets will voice the correct information without any problems, even if they wake them up late at night.

But what about those who have just started to dive into this topic? First of all, do not rush. The world is not divided into black and white, it has long been proven. Therefore, before starting any business, for example, going on a diet, carefully read our article.

Composition of carbohydrates

Carbohydrates are molecules made of oxygen, hydrogen and carbon atoms. Carbohydrates are one of the three most important nutrients, the other two groups of trace elements are proteins and fats.

The main task of carbohydrates, that is, foods containing sugar and starch, is to give the body energy. Almost all carbohydrates, such as fruits, flour and pasta, are broken down into glucose and then burned in the cells of the body, releasing energy. When a person is not using energy, glucose is converted to fat. Thus, excessive consumption of carbohydrates threatens a person with extra pounds. There are four types of these substances in total. Let’s consider them in more detail below.

  1. SugarBasically, all sweet-tasting carbohydrates are sugars. There are two groups of sugars: simple and double. Glucose, fructose, mannose, and galactose are considered simple sugars. This group is also called monosaccharides. Disaccharides or double sugars are sucrose, maltose, and lactose, which are found in mammalian milk.

    Disaccharides are formed during the digestion of starchy foods. With the help of gastric enzymes, starch is degraded to maltose molecules, and at the next stage it is reduced to glucose. Once glucose enters the bloodstream, the sugar level rises.

  2. StarchStarch is one of the main types of polysaccharides. It is found in potatoes, legumes, grain products, and nuts. In the composition of starch, there are several molecules connected to each other.
  3. Unlike disaccharides and monosaccharides, starch is not sweet in taste. Only if you chew a piece of bread or potatoes for a long time, then after a while you will feel a sweet aftertaste.

    This suggests that the digestion of carbohydrates, if a person eats slowly and chews thoroughly, begins in the mouth. Saliva contains ptyalin, a carbohydrate-digesting enzyme that breaks down starch into shorter-chain carbohydrates. The sweetest foods have the shortest carbohydrate chain.

  4. CelluloseFiber fibers are also carbohydrates. A person, due to a lack of digestive enzymes, does not cope well with the digestion of fiber. There are bacterial strains in the colon that are capable of reducing fiber to short-chain fatty acids. The acids give the cells of the intestinal wall energy, due to which the intestinal mucosa regenerates. For this reason, fiber is essential for gut health.
  5. Sugar polyhydric alcoholsPolyhydric sugar alcohols are also considered carbohydrates. They taste like regular sugar, but cause much smaller insulin spikes. This group of carbohydrates includes sorbitol, xylitol and mannitol.

    On average, carbohydrates contain approximately 4.1 kcal per gram. But sugar alcohols contain only 2.4 kcal per gram. This allows them to be used in dietary nutrition. Another benefit of sugar alcohols is that they are not a food source for the bacteria that cause tooth decay. Therefore, xylitol, sorbitol, and mannitol are considered safe for dental health.

    This group of carbohydrates can cause dyspepsia. Many people experience pain and bloating or diarrhea after eating sugar alcohols. But here everything is individual and depends on the dose.

  6. Difference Between Good and Bad Carbohydrates

    Dividing carbs into “good” and “bad” is a mistake. Distinguish between complex (slow) and simple (fast) carbohydrates.

  7. Their difference is in the rate of splitting. The body spends little time and energy on digesting fast carbohydrates such as candy, desserts, rolls and dairy products. Perhaps for this reason, almost all people adore sweet food. The body signals to us that these products are the most beneficial in terms of energy resources.

    To process complex carbohydrates, the body has to work hard. Digestion of both fiber and starch will take a lot of energy. As a result, glucose enters the bloodstream more slowly, which allows for a long time not to feel hungry.

    It was conceived by nature that the human body first of all needed complex carbohydrates and easily digested them. After all, fruits, vegetables and grains were always available to our ancestors, but fast carbohydrates had to be tried to get. So, in order to feast on honey, the ancient people had to fight with dangerous insects. The extracted delicacy became the reason for a big celebration.

  8. Are high carbohydrates good or bad? Stick to a simple rule – add more complex carbohydrates to your diet and cut down on simple ones. This will be better for your body. The only challenge you may face is distinguishing between bad and good carbs.

    Sources of good and bad carbohydrates

    Let’s list the carbohydrate-containing foods that are rich in important micronutrients and can energize you. You will not find harmful chemical additives in their composition:

    • Unprocessed (flattened) oats.
    • Whole, unprocessed grains such as wheat, millet, quinoa, spelled.
    • Legumes: chickpeas, black beans, Turkish beans, and mung beans.
    • Organic vegetables: carrots, red potatoes, beets, pumpkin, sweet potatoes.
    • Natural fruits and berries such as tomatoes and all types of citrus fruits.
    • Natural seeds and nuts.
  9. Unlike the previous list, “bad” carbohydrates have no nutritional value. They also lack fiber. For this reason, “fast” carbohydrates impair health and make you feel unwell. What are these products?
    • Baking, i.e. bread, muffins, rolls, etc.
    • Beverages that contain sweeteners: Milkshakes and fruit juice shakes, soda, energy drinks, alcohol, tea, coffee, or sugar smoothies.
    • Packaged breakfasts and snacks: muesli, including in bars, cereals, marmalade.
    • Heat-treated foods, i.e. chips, fries, frozen convenience foods, pizza dough.
    • Confectionery, that is, sweets, chocolates, cakes, cookies.
    • All kinds of white flour pasta and couscous.

  10. 7 foods that contain healthy carbohydrates

    1. Non-starchy vegetablesBroccoli, cauliflower, curly and white cabbage, zucchini, asparagus and spinach are vegetables that do not contain starch, but are rich in complex carbohydrates. It is these foods that give your body a feeling of fullness and many nutrients. To help them digest better, but remain useful, subject them to minimal heat treatment. For example, lightly sauté, double-cook, or make a stew.
    2. PumpkinPumpkin has much less starch and carbohydrates than potatoes and cereals. In addition, it is less high in calories. Supplement your diet with different varieties of pumpkin. Cooking with this product is easy. It is enough just to fry it with other vegetables or separately. Many will love pumpkin puree soup. It is also good for baking muffins and pies.
    3. BuckwheatBuckwheat is completely gluten-free, but it contains a large amount of vitamins and minerals. Unlike other grains, buckwheat is rich in fiber and protein.
    4. Include buckwheat in your diet and you can lower not only your cholesterol levels, but also your blood pressure. In addition, it is an excellent diabetes prevention. Buckwheat porridge is able to put in order digestion. It saturates perfectly, therefore it is recommended for those who decided to lose weight. It can replace the annoying oatmeal. We also recommend trying the soba buckwheat noodles so popular in Asia.
    5. BeetBeets contain betaine, a substance that prevents the development of non-alcoholic fatty liver disease. But betaine not only effectively fights the accumulation of fat in the liver, it activates the secretion of bile and thereby speeds up digestion. Pectin contained in beets normalizes intestinal microflora. The vegetable can be eaten raw, or you can cook it. A delicious side dish is obtained by frying beets in olive oil with the addition of herbs and seasoning with herbs. Beets are also suitable for salads.
    6. Peas, beans, lentilsLegumes are full of fiber, folic acid, magnesium and B vitamins. Due to their high fiber and protein content, peas, beans and lentils satisfy hunger for a long time, help keep cholesterol and blood sugar levels normal. Add the beans to soup, salad, or vegetable stew, or serve as a side dish.
    7. QuinoaQuinoa is high in protein and fiber. This dish is great for filling and, when consumed regularly, helps stabilize blood sugar levels. This cereal contains many useful trace elements, vitamins and antioxidants: magnesium, phosphorus, iron, folic acid, quercetin. Before cooking, the cereals should be thoroughly washed with a sieve. This will remove the bitter shell (saponin) that gives the dish a soapy flavor.
    8. BananasBanana is the most nutritious, starchy and sweetest fruit. But at the same time, it is rich in potassium, which helps to normalize blood pressure and helps to remove excess fluid from the body. Unripe bananas contain a lot of pectin, starch and other fibers that restore the intestinal microflora.

      As it ripens, the fibers turn into sugars. Therefore, it is recommended to consume bananas while they are slightly green. They are especially beneficial at this stage of ripeness, as fiber is not digested by the body, which helps to equalize blood sugar levels. It is best to eat bananas with healthy proteins and fats, such as peanut butter.

      1. Which food groups should be consumed and in what quantity depends on the age of a particular person, his lifestyle and whether he has certain diseases. The choice of the type of carbohydrates is also influenced by the hormonal balance in the body, the quality of the digestive system and even the physique.

      Glycemic index and glycemic load

      Avoiding fast carbs would be a mistake. And let’s see why. Good and bad carbohydrates have different effects on blood sugar levels. For example, complex potato starch and high GI glucose are processed quickly. Simple fructose, on the other hand, breaks down slowly. If a person consumes a lot of “bad” carbohydrates and at the same time does not exercise much, then he develops high insulin resistance. This is followed by an increase in body weight, hypertension appears, and the level of “good” cholesterol decreases.

      This is how metabolic syndrome manifests itself, which causes many diseases, including type 2 diabetes and oncology.

      The lower the glycemic index, the slower carbohydrates are digested. After eating foods with a low GI, there is no sudden jump in sugar. However, it would be a mistake to think of foods with a high GI as harmful and those with a low GI as healthy.

      Evaluating the benefits of products should be based on a more complex indicator, which includes assessing the amount of nutrients taking into account concentration. For example, the GI of a watermelon is quite high, but if you remember that it contains 60% water, it turns out that the amount of carbohydrates per 100 grams of watermelon is not so great. This is the glycemic load, which is measured as the GI content per 1 bread unit.

      2 basic rules for eating carbohydrates

      First, eat only quality food. We are talking about carbohydrates that nature gave us. Replace corn flakes with whole corn kernels. Eat orange instead of orange juice. Prefer brown rice over white rice. In other words, cut out refined and processed carbs as much as possible.

      Second, minimize artificial carbohydrates, that is, foods that have been over-processed. Typically, these foods are water-free and loaded with salt, sugar, and unhealthy calories. No good housewife would consider such products a complete meal.

      Let’s summarize. It’s no secret that our health depends on the quality of our food. To feel great, you need to responsibly approach your diet. Give preference to foods that suit you and cut empty calories. 

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04 Dec 2020

What are nutrients and why are they so necessary

Author: | Category: Food Facts

 

Many people who want to switch to proper nutrition can be confused in terms that are somehow related to a healthy lifestyle. For example, not everyone has an idea of ​​what nutrients are. A certain amount of knowledge will help to understand the situation.

So, having a clear understanding of the nutrients, it is much easier to determine the right menu for yourself. A person’s diet should be formed not only based on the calorie content of certain dishes, but also taking into account the composition of the products. Only in this case can you count on the fact that the diet will really be healthy.

What are nutrients and why are they so necessary

The term nutrients means biologically active elements of food that determine the life support of the body. Literally translated from English, it means – nutrients. There are macro- and micronutrients. The first group includes critical nutrients, that is, proteins, carbohydrates and fats – the main food organic compounds, and the second group includes additional elements – minerals, vitamins and antioxidants.

The need for nutrients is huge, because it is they who are involved in metabolic processes. It is they who are converted through metabolism, and the body is saturated with energy from the calories received. And micronutrients provide local functionality of organs and systems. For example, iodine creates all the necessary conditions for the proper functioning of the thyroid gland.

As a result, the body receives less nutrients and a condition called micronutrient deficiency occurs. Iron deficiency is most commonly felt, leading to iron deficiency anemia. To check the general condition, it is recommended to donate blood and assess the level of hemoglobin. In any case, if unpleasant symptoms appear in the form of malaise and weakness, you should consult a doctor. And already he will conduct a thorough research and find out if there is a lack of nutrients and how much is needed.

Common Nutrient Classification

As already mentioned, all nutrients are divided into two large groups: micronutrients are groups of substances necessary for local functioning (minerals and vitamins) and macronutrients that make up the main classes of organic nutrients (proteins, fats, carbohydrates, water). In addition to the main classes, there are more than ten other types of substances required by the body. But we will consider in detail only the most important ones.

  1. MacronutrientsThis is a class of essential nutrients that the body needs in significant quantities to support life. They are a resource for obtaining energy, providing vitality to all systems and organs. These substances are recognized as proteins, carbohydrates and fats – the foundation for a healthy and balanced diet.
    • Protein

    Protein is the number one nutrient. The whole organism, all muscles, organs and even cells – everything is protein. Proteins are classified as fast and slow.

    The fast ones include those that contain the most fragmented amino acids in the composition. In order to process and assimilate them, the body makes almost no effort. Egg or milk proteins are fast food nutrients. Their need for the body is especially high after physical exertion.

    Slow proteins are those nutrients that contain amino acids that are tightly bound together. Due to this feature, the protein is processed for a long time, and for a long time provides the body with energy. It is best to include protein in the diet not late in the evening or in the morning, given the lack of snacks. Cottage cheese and low-fat cheeses are ideal.

    • Fats

    Many people believe that fatty foods are harmful and should be eliminated from the diet. This is not entirely true. Fats can be divided into two groups: saturated and unsaturated. It is necessary to figure out which fats the body can do without, and which not. Saturated fats include fast food, sauces, cold meats, and butter. They should be consumed to a minimum. The daily dosage of saturated fat is equivalent to a piece of butter in 10 g. Unsaturated fats are nutrients that have great benefits for the body, their consumption should not be sharply limited.

    • Carbohydrates

    The most complex and large-scale group of nutrients is carbohydrates. A large number of people are overweight and have other health problems. The reason for this is the excessive consumption of carbohydrate foods. All kinds of baked goods, fast food, potatoes, bread, sweets and cakes – all this incredibly overloads the body, forcing the metabolic system to work hard.

    The group of carbohydrates is divided into complex and simple. The subgroup of simple carbohydrates includes glucose and fructose. Some starches and fiber are complex. The function of these nutrients, the degree of benefit or harm, depends on the glycemic index of the nutrient – that is, the rate that is required to increase the blood sugar.

    • Cellulose

    Fiber belongs to the complex carbohydrate class. The main feature is that this type of nutrient is absolutely not digested in the stomach and is not absorbed in the body. However, the benefits of fiber are great, as it enhances intestinal motility and aids digestion and stabilizes sugar levels.

  3. MicronutrientsThis class includes vitamins, minerals, trace elements, antioxidants and phytonutrients. They are necessary for the body in the same way as macronutrients, but their daily intake is much lower and is measured in hundredths, and sometimes even thousandths of a gram.
    • Vitamins

    There is no calorie content in this subclass of substances. Vitamins are nutrients that are not a resource for energy. Their role is determined by the local function of organs and their systems.

    • Minerals

    This type of nutrient is composed of macro and micronutrients. Macronutrients include phosphorus, sulfur, sodium, potassium, chlorine, magnesium, and calcium. There are several times more trace elements. All of them serve for the benefit of metabolic work.

  5. Chondroprotectors are a type of nutrient that determines metabolic processes in bone and cartilage tissue. For example, the micronutrient glucosamine has an effect on joint fluid density. It can be found in animal foods such as skin, tendons, cartilage, and bones. In addition, it can be used in the form of dietary supplements.

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01 Dec 2020

EXERCISES FOR THE BUTTOCKS

Author: | Category: Fitness

 

There is no wonderful way to perfect your glutes right away. This can be done with exercises that target the muscles of the buttocks at home. If your ass has a minimum of muscles, there can be no question of any beautiful shape. Dieting and burning fat won’t help either. The buttocks will simply shrink slightly and be flabby. The only thing you can do here is to set aside a couple of hours a week for exercise. It is not difficult, and the result will please not only you! Try it!

EXERCISES FOR THE HIPS

Exercise 1.

 

Starting position. We rest on our knees and elbows: the palms are turned inward, the elbows are under the shoulders, and the knees are under the hips.

Exercise. It is necessary to raise the leg bent at the knee to the level of the pelvis and again lower it almost to the floor.

Important: When you lift your leg, your upper body and thigh should be in line. And in order not to cause lordosis of the sacral spine, strain the abdominal muscles.

 

  • Beginners: 3-4 sets of 4-7 times, then change legs
  • Prepared: 4-5 approaches 14-22 times, then change legs

Exercise 2.

Starting position. Stand straight, stretch your arms forward, spread your legs shoulder-width apart, pull your shoulders back.

Exercise. Bend your legs. Pull your pelvis back as if you were about to sit in a chair. Tilt your upper body forward slightly for alignment. Then return to the starting position.

Important: in the semi-squat position, the buttocks should not be lower than the knees.

 

  • Beginners: 2-4 sets of 4-7 times
  • Prepared: 5-6 approaches 15-23 times

 

 

EXERCISE 3.

Starting position. Lie on your back with your legs bent at the knees, rest your heels on the floor, put your hands along your torso.

Exercise. Place your hands on the floor and lift your pelvis. The hips and upper body should be in one line. Then lower the cabinet back down to the floor.

 

  • Beginners: 3-4 sets of 4-7 times
  • Prepared: 4-5 approaches 14-22 times

 

 

EXERCISE 4.

Starting position. Lie on your back and, bending your knees, rest your heels on the floor, put your hands along your torso.

Exercise. Keep your pelvis in a raised position and straighten each leg in turn. The hips should be level with each other, and the pelvis should remain raised.

 

  • Beginners: 3-4 sets of 4-7 times
  • Prepared: 4-5 approaches 14-22 times

 

 

EXERCISE 5.

Starting position. Lie on your stomach with a towel under your stomach for support. Put your legs together and bend at the knees, let your head rest on your hands.

Exercise. First, tighten the muscles in your glutes, legs, and abdomen. Then try raising your knees a couple of centimeters off the floor. Return slowly to the starting position.

Important: Raise your knees slowly, not abruptly.

 

  • Beginners: 2-4 sets of 4-7 times
  • Prepared: 5-6 approaches 15-23 times

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25 Nov 2020

SQUEEZING THE MAXIMUM: 10 WAYS TO MAKE YOUR WORKOUT MORE EFFECTIVE

Author: | Category: Fitness

 

You sleep at least 8 hours a day, exclude fast food from your diet, and try to visit the gym regularly. The extra centimeters slowly melt away, and the muscles acquire a beautiful relief. The result is achieved slowly, but it is! Want to speed up the process?

As practice shows, following only basic recommendations is not enough to do fitness really effectively. To get the most out of your workouts, take note of our tips.

1. COMBINE AEROBIC AND STRENGTH EXERCISES

The importance of both types of exercise should not be underestimated. The former develop the endurance of the heart, blood vessels and the body as a whole, the latter – the strength of bone tissue and strength. Ideal balance: 60% of the workout is aerobic exercise, 40% is strength. At the same time, the latter are best performed at the beginning of the training, since they require more carbohydrate consumption.

 

2. DO NOT LOAD ALL MUSCLES IN ONE WORKOUT

Make a work plan outlining the days of the week and muscle groups that will be used on those days. For example, Monday: shoulders, back, abs; Tuesday: abs, back, biceps, triceps, etc. This approach allows you to effectively work out each group and gives you time to recover. At the same time, it is advisable to load the muscles of the back and abs at each workout.

3. WORK WITH A COACH

Your investment in a personal trainer pays off quickly. But if it is not possible to always work with a specialist, spend at least the first few weeks in individual training. You will assess your form, learn the basics of fitness and get a workout plan.

 

4. INCREASE THE LOAD

Muscles quickly adapt to the load: the exercises that recently wore you down may become ineffective today. Don’t get stuck in your comfort zone and look for new approaches to your workout. For example, do the usual exercises in reverse order.

5. REPLACE FAST CARBOHYDRATES WITH SLOW ONES

Fast carbohydrates, found in most sweets and fruits, soft wheat products and baked goods, provide us with energy for a couple of hours maximum, while slow carbohydrates provide 3-4 hours. Therefore, before training, it is better to have a snack with vegetables, unprocessed cereal porridge and other “energy” dishes.

 

6. EXERCISE IN THE MORNING

Especially if you want to lose weight. In the morning, the body burns more calories, and fitness energizes the whole day.

7. EXERCISE HARDER, BUT SLOWER

“Feel” every movement. The muscles are loaded more when you exercise slowly.

 

8. ACHIEVE MUSCLE BURNING

The burning sensation is a consequence of capillarization, which provides an increase in muscle mass. Strive for this feeling, but don’t overdo it. The pain that borders on the burning sensation will not lead to anything good.

9. WARM UP THE BODY AFTER EXERCISE

Go to the sauna or bath. If you don’t have enough time for such pleasure, take a hot bath. Deep heating will remove unnecessary substances from the body and quickly restore muscles.

 

10. KEEP YOUR GYM BAG FOLDED

This is an incredibly healthy habit. When all the things are assembled, the likelihood that Laziness will come up with an excuse not to train is much lower.

By following these simple tips, you will greatly increase your training efficiency. A personal trainer will give you more useful recommendations.

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23 Nov 2020

HOW OFTEN DO YOU NEED TO INCREASE THE LOAD?

Author: | Category: Food Facts

 

Over time, the body gets used to any load. The meaning of the training process is development, movement forward. You most likely know that you need to constantly increase the intensity and magnitude of the loads, and do it gradually and competently. There are a lot of building parameters – these are working weight, the number of approaches, the time for rest pauses, etc.

PLANNING IS HALF THE BATTLE

If you want to become strong, healthy, resilient (emphasize the necessary), it is important to calculate your path from the beginning of the exercise to a measurable result. As in professional sports, in fitness it is important to observe periodization – this is a cyclical change in the intensity, focus, and type of training. Simply put, in order to achieve a goal, on the way to it, you need to correctly build and complete intermediate tasks that will eventually bring you closer to the result.

It is imperative to plan training loads (the more detailed the better):

  • exercises;
  • number of sets;
  • number of repetitions;
  • warm-up weights with a special warm-up;
  • the working weight of the projectile;
  • the pace of the exercise;
  • rest-pause time.

HOW OFTEN DO YOU CHANGE THE PROGRAM?

The current program should be scheduled for at least 4–6 weeks since during this time any physical quality develops best – strength, endurance, speed. If you continue to do the same thing, the results from training will gradually begin to fade away.

Beginners can change their training program even more often – every 2-3 weeks. This mode is optimal for the body’s systems to adapt to the load.

If the work experience is long enough, the stability of the nervous system and the level of general physical fitness are at a decent level, the duration of one program may be longer. But more often it does not exceed 2-3 months.

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21 Nov 2020