Top 3 Food to Reduce Stress
Dull verdant greens like spinach are rich in folate, which enables your body to create mind-set directing neurotransmitters, including serotonin and dopamine. One 2012 examination discovered individuals who expended the most folate had a lower danger of melancholy than the individuals who ate the least.
Also, inquire about from the University of Otago discovered eating foods grown from the ground of any kind (with the exception of organic product squeeze and dried natural product) helped youthful grown-ups quiet their nerves.6 Department of Psychology scientist Dr. Tamlin Conner said:
"On days when individuals ate more products of the soil, they announced feeling more quiet, more joyful, and more lively than they regularly did."
2. Dark Chocolate
In case you're one of these people who gets a pleasant inclination support at whatever point you sink your teeth into a bar of immaculate, unadulterated chocolate, it is not luck. There's a synthetic explanation for it called anandamide, a neurotransmitter created in the cerebrum that incidentally pieces sentiments of torment and sadness. It's a subordinate of the Sanskrit word "rapture," and an awesome aspect regarding chocolate is that it not just delivers this compound, it likewise contains different chemicals that delay the "vibe great" parts of anandamide.
3. Seeds
Magnesium, which goes about as an antecedent for neurotransmitters like serotonin, is notable for its part in directing your feelings and upgrade prosperity. Dr. Carolyn Dean, a restorative and naturopathic specialist, has considered and expounded on magnesium for over 15 years. The most recent release of her book, The Magnesium Miracle, subtle elements 22 medicinal regions that magnesium inadequacy triggers, including tension, freeze assaults, and melancholy.
Kelp and green verdant vegetables like spinach and Swiss chard can be magnificent wellsprings of magnesium, just like a few beans, nuts, and seeds, similar to pumpkin, sunflower, and sesame seeds. Avocados likewise contain magnesium. Squeezing your vegetables is a fantastic alternative to guarantee you're getting enough of them in your eating routine.
Fat loss Or Muscle Gain? || Confused?
Actually, There are three categories that you need to take care off before achieving goal of muscle gain or fat loss. The categories are:i. Underweight or Low body Fat
ii. Overweight or High body Fat
iii. Underweight or High body Fat
If your body falls under second category that is Over weight or high body fat than you need to follow fat loss program for almost 4 months and during this program, if you found you body to loose your muscle, over weight loss than you need to increase your carbs for few weeks and need to continue lean mode program.
If you are under third category, i.e, Underweight or high body fat than your body is in skinny fat mode. For this you need to follow three programs. At first you need to follow lean body program in this you will gain only muscle rather than fat. And secondly you need to follow muscular program. In muscular program you will loose your fat which are stored in your body. and finally you need to follow pure mass up program in which you will gain muscle to your body .
How Do I Know How Much Sleep I Need?
The short answer: adults need 6 to 9 hours per night. Around 7 to 7.5 hours of actual sleep (not counting time falling asleep and getting out bed) appears to be optimal for most people.
The long answer: it depends. The amount of sleep each person needs depends on many factors, including age, health, recent physical exertion, and mental activity. There is genetic influence, too. Some people just need more sleep than others and this runs in families
While the required amount of sleep ranges for adults between 5 to 10 hours, you shouldn’t assume you are at one end of the spectrum unless you have paid close attention to your body. If you are drowsy during the day, even during boring periods, you haven’t had enough sleep the previous night. Most people experience a dip in early afternoon – siesta time. But if you fall asleep in the afternoons consistently, it means you haven’t had enough sleep at night.
If you’re American, chances are you aren’t getting enough sleep. A Gallup poll (2005) of Americans past age 50 found only 32% reported getting a good night’s sleep routinely. 56% said they got between 6 and 8 hours a night. The US Dept of Health and Human Services reports that “The odds of being a short sleeper (defined as someone who sleeps less than 6 hours a night) in the United States have increased significantly over the past 30 years.”- (Taken from Tuck)
Is Ghee good or bad ?
For Nepalis, ghee is a religious matter rather than a food item. Ghee has dominated most Nepali kitchens for centuries. Use of ghee in sweets is viewed by customers as the symbol of their quality and richness.
But the metabolic epidemic comprising of diabetes, heart disease, obesity and hypertension (metabolic syndrome X) which have emerged in the recent decades in Nepal has put a question mark on this Nepali favorite cooking medium.
Today I am going to talk about all the pros and cons of the ghee and clear all your doubts so you can safely include ghee to your daily diet. Before we go ahead, let’s take a look at nutritional information of the ghee.
One tablespoon (15g) of ghee has approximately 135 calories, all of which come from fat. That small amount of ghee has 15 grams of total fat and 9 grams of saturated fat, or 45% of the recommended daily value. A tablespoon of ghee also has 45 milligrams of cholesterol, or 15% of the daily value. Ghee is free of sodium, carbohydrates, fiber, sugar and protein.
Water To detox body
Everybody in their life has drank lemon water at least once and lots of people are still drinking it, including me. We used to add lot of sugar and salt in it but now we will not be drinking that kind of lemon water. We will rather be drinking plain lemon water, early every morning. Let us first learn that why lemon water is important to drink and why we should detox our body.
In our daily life, lot of toxin goes into our body through pollution, fried food, alcohol, through smoke, dust or through makeup. So we get too much toxin every day in our body which we have to detox it. First thing when we get up in the morning after brushing our teeth, we need to take 1 cup or a glass of water with half lemon. We can squeeze the lemon or make slices and add them into water so we can detox our body which will eventually flush out the toxins.
Lemon contains vitamin C which is important for boosting immune system and to detoxify our body as well. It’s very important to have Vitamin C in our diet. If we are missing it then lemon is the best food to get vitamin C. Also people who have sore throat problems, cough problems and have cold flu, then they can add honey as well. So, we need to take lemon water everyday... first thing in the morning after brushing our teeth. Drinking it every 6 days or 7days a week your body will start detoxing, so this is the simple trick which we can easily use.
Brown Egg Vs White Egg
Types of egg that we normally find in our country are Brown and White. Most of the people even call white eggs as a local egg. So whats the difference between these two eggs? According to the myths, white (local) eggs do have more vitamins and powerful as compared to brown eggs. But the concept that we do have is totally wrong. There is no any difference between these two eggs. The only thing that is different between these eggs are their colors one is white whereas another is brown. The protein, vitamins provided by both the eggs are same. Most of the guy who are engaged in body building suggest to take white believing that it has more protein. All most all of us else must be thinking that white egg is better than the brown egg.According to Tro V. Bui, a visiting fellow in animal science at Cornell University, "There is no real difference in nutritional value between brown and white eggs." He added, "However brown eggs have more Omega-3 fatty acids but the difference is almost negligible."
Also after alot of research has been done to identify the difference between brown and white eggs in terms of nutritional value but so far the majority seems to believe that there isn't any. Dr.Gargi Sharma, weight-management expert believes that brown eggs are healthier than white egg and for those looking to get their fair share of protein and and at the same time wanting to keep in check things like cholesterol and calories, brown eggs are a better option. But overall both the eggs are same enough.
Does masturbation effects on hair loss?
Most of the people do have a question that does masturbation causes hair loss? Let me explain from the beginning. According to Wikipedia"Masturbation is the sexual stimulation of one's own genitals for sexual arousal or other sexual pleasure, usually to the point of orgasm." Masturbation is actually not a bad habit as it control human body from sexual activities and other, and twice is a week is normal but access amount of Masturbation causes harm to our body. The thing what happens is that whenever we Masturbate all kinds of vitamins, minerals stored in our body flows out. If you do Masturbation in access amount like twice in a day or regularly, the vitamin that helps to hold our hair also comes out during Masturbation, and overall your hair starts falling down slowly. Masturbation is not only the case for hair loss as it depends on person to person, but it is one of the cause among others. Whenever you start feeling like your hair are falling down it is better to stop masturbation for more than a month as it takes nearly a month to restore the vitamin. After restoration you can further masturbate. But some of the researches says that we can restore all the vitamins immediate after Masturbation and the things that need to be done are: taking 2 full white eggs and excess amount of water immediate after Masturbation and rest for 1/2 hours. But according to some research it says that, it helps to restore small amount vitamins but doesn't restore all the vitamins so its better to keep calm for a month.
Morning Workout or Evening Workout?
Actually, you must have a question, which time will be best for workout. According to some of my research I found that any of the time is suitable for workout either its morning or evening. You just have to give proper time for it. Only there is slight difference on working out morning and evening is that it depends on the overall performance / work that you do whole day. If you workout in the morning, at first you wake up be fresh and go for workout after that you will go for your study, offices. What happens here is that there is no any cheat to skip the gym in the case of evening workout you may be tired some day, and you will skip the workout and you misses your daily routine. If you workout morning you else be active whole day but during evening you might get more stressed due to your study, offices work and it may effect on our muscle goal. But overall it depends on person to person. I am not saying only morning is best because it else have defect we need to wake up early which is very problem of ours. During evening workout, there is more strength level as you have already taken 4-5 times healthy meals .Overall I just want to tell you that if you have a program of Fat loss morning workout is the best as there you may go on empty stomach or a bit meal but if you have got a program for muscle building evening workout is the best as you have taken already healthy meals more than 4 times and helps to increase your strength.
Top 3 Worst Nepali Food
So here are the top three worst nepali food that we are using daily in our diet. According to my research, i wont tell you to stop those foods, i just want to tell you that just you need to control those foods in your diet as it directly effects in your body fat and other several diseases. Here we begin.
Momos:
As we all know momo is one of the favouate food of nepalis. Most of us serve it as lunch but we actually dont know how it is effecting to our body. We don't care what is inside momo while serving it. Most of the time there is rotten vegetables or meat inside it for making more money and the sauce served along with it is very spicy which is bad for health as it contains more amount of salt and cheap oils which helps in increasing fat in our body. If we are eating fired momo, there is more disadvantage than steamed one. Oil used for fried momo is very low quality which leads us to disease like cholesterol and other. Non-veg momos contains a lot of fat. The thing is that there is no limitations of putting meat inside momo people use meat whatever they like either its good or bad and that meat cointaing fat are hidden while serving but inside it effects a lot and increase fat in your body. So I would like to suggest that control your habbit of serving momo daily. Sweets:
There are varieties of sweets found in our society like laddu, peda, julebi, lalmohan, rasbari and many more. Almost all of the nepalis take it in the breakfast, in celebration and other thinking that it wont effect us. But we will discuss it how does it effect us. Talking about nutrition in sweets, it has nothing in it. Sweets are just a food prepared by over cooking of sugars. As like sugar, which is dangerous for diabetes is fried over the cheap oil which is more dangerous for us.We even don't know that how much time that oil is being used again and again we even don;t notice about its temperature. So here after deep fry of sugar we use it as sweets. So what does it do? It doesnt carry any nutritions, carbs, vitamins mineral fiber nothing. It only has sugar which is dangerous for diabetes. Here we are directly taking diabetes and colestrol rather than fiber nutrition vitamins and other. If you are using it weekly base, it is not good. Just take it once or twice in a week in the occassions but not much just a little piece. Fried Foods:
Fried foods like Samosa, Pakauda, Fried momo, sausage and others. What does these foods contains? You must be thinking it must contais carbohydrates. Definately, it contains carbs but which is bad for health. How it is prepared is that firtly most of the fried foods are made up of white flour, and after preparing they are again deep fried over cheap oil which has direct connection with colestrol. there is no any blame on shopkeepers they are just doing their jobs the thing is that we much be safe. It is sure that These fried food causes colestrol along with it also cause bPerfect Age to Start Workout in Nepal
Before talking about perfect age for workout, at first we need to focus on what kind of workout we are preparing to do. Like push up, stretching, running are the common workout which does not have any age limit. We can start it at the age of 13-14 if you are involved in any athletics or other activities. There are many myths about height relating to workout like if you start joining gym in small age, your height stops increasing, it will give a problem in older age and many others but the fact is that, joining gym does not effect on your height. Average height of Nepal of male is 5ft5inch and for female is 4ft 11inch. If your height is above average then there is nothing to worry about age, as you can join at the age of 16yr, 17yrs and so on. Even Arnold Schwarzenegger have started workout at the age of 15 and was Mr.Olympia at teen age. The thing is that if your height is below average, and your age is almost above 18yr+ you can start workout. Sometime what happens is that, height depends upon genetic as well. If your all of family is below average than your height might stop below average so there is nothing to be worried you can easily start workout. So, in the conclusion you can start workout at any age, it does not effect any thing, but if you have still chance to increase height (Height increases till 30yrs) then you can just skip some of the exercises in your workout like dead-lift, and the exercises that you do above your soldiers. Tips to loose Belly Fat (Lower Stomach
Hello all, Today i am going to share another topic Tips to loose Belly Fat. Lot of nepali people must have question that how to drop fat from lower stomach body(belly fat). As if we are following good diet, we are taking good food but still we are not getting rid of that belly fat then here I am giving simple tip to loose it that you know but you are not still following.So what to do to loose belly fat?
Simply answer is eat greens. Eat green vegetable which you do not take it regularly. I know the habit nepali is that taking all raw vegies at once and nothing t
omorrow. Guys this is not good, we need to take them by making a diet plan. Taking all at once won't help you to loose it. Ok here, i am talking about raw vegetables rather than cooked one. I know how hard it us to use, like cuttings and others but you should know that these are so much high in nutrients. They have lot of antioxidants, fibers, vitamins, minerals etc. what ever you eat whole day like chatpati, potato, pani puri, you wont get those nutrients which you can get from the vegetables. Raw vegetables are big weakness for us. 3 yrs ago WHO(World Health Organization) reports that in nepal 95% people do not eat enough fruits and vegetables which is pretty big number. 95 out of 100. Here I am talking about raw vegetables not cooked one. In cooked vegetables, we almost lose nutrients while cooking it in the oil . On high heat for longer period of time the vegetables are almost burned, so we won't get enough nutrients from there. We are just eating to fill our stomach but we wont have any benefit for body, brain etc because we need nutrients for our body parts like kidney, lungs , heart etc.You can add cucumber, tomatoes, carrot, cabbage at once and we can take it before lunch or dinner and after that you can take regular meal. If you add these raw vegetable in your diet, you will notice your self of losing belly fat. give it a shot these four vegetables twice a day you will see a big difference.
How to burn Stored Body Fat
What is fat?Simply fat is just a stored energy or naturally oily substances occurring in bodies.
How our body stores Fat?
Somewhere inside the body, like in muscle (leg, stomach, biceps) or in lever it carries small amount of glycogen. Glycogen is readily mobilized storage form of glucose. Like whenever you are having carbs then stomach breaks down your carbs and converts into glucose then those glucose passes through blood stream. some of the glucose are further converted into energy but some of them are stored in Glycogen.Glycogen is also known as backup energy. Glycogen is just like a tank. Suppose you took a meal containing carbs , it goes inside your stomach, and it converts into glucose and some of them stores in glycogen tank. At early time, only some of the energy are stored in glycogen, but if you repeat taking carbs and other source daily, then more amount of energy will be stored in glycogen and after certain days of having it, glycogen tank will be full of energy. So what happens, energy will start overflowing from glycogen tank and start creating fat cell. If you are taking again and again carbs in any diet, then your fat cell goes on increasing and increasing. Along with increasing your fat cell, your stomach goes on expanding and results a fat stomach, body.
How to burn stored fat?
Now how to burn it? At first we need to deplete glycogen. If you are not doing workout then, you might take your meal four times a day. So in these meals you must decrease carbs in your daily food. In 3 meals you can drop your carbs and at once in a meal you can high carbs food. Whenever you take low carbs, you need to take more proteins and high fat. So what does it do is that, this process starts reversing the overflow process of glycogen cycle and slowly it starts converting fat into energy. If you continue the meal process and in further day you almost stop taking carbs in your diet, Body starts taking energy from your fat cells and swells it out in the form of sweets. In this way slowly your stored fat will be reduced as you stop taking carbs in your meal. And in this way, glycogen will be cleared and energy will be stored by the proteins of your diet.
Foods containing more carbs that we consume daily are: Potatoes, breads, pasta, rices, oats. So, for burning stored fat you need to control these foods in your meal. Controlling foods does not mean you need to stop taking these food, it means you need to take these in less amount and in control form like if you are taking rices more stop taking other foods containing more carbs on that day you can add other source of carbs on following day and so on. Only maintaining diet wont helps you to burn fat at all unless you do a bit exercise to your body! By doing some exercise your body need more energy to perform task which will be consumed from your fat, and slowly fats starts getting reduced in the form of sweats.
Lemon Water For detox
Hello all, as like other blogs
today I am going to discuss about Lemon water and how we can detox our body
with it.
Everybody in their life has drank lemon water at
least once and lots of people are still drinking it, including me. We used to
add lot of sugar and salt in it but now we will not be drinking that kind of
lemon water. We will rather be drinking
plain lemon water, early every morning. Let us first learn that why lemon
water is important to drink and why we should detox our body.
In our daily life, lot of toxin
goes into our body through pollution, fried food, alcohol, through smoke, dust
or through makeup. So we get too much toxin every day in our body which we have
to detox it. First thing when we get up in the morning after brushing our
teeth, we need to take 1 cup or a glass of water with half lemon. We can
squeeze the lemon or make slices and add them into water so we can detox our body
which will eventually flush out the toxins.
Process to prepare plain lemon
water:
Let’s take a lemon and warm
water. First thing we need to know is whether our lemon is organic or not. Lot
of people grow lemon at home and those are organic since there is no spray on
it but if you are buying it from the market then you may be buying non organic
because there maybe pesticide spray on lemons. We need to keep in mind that
everything under pesticide spray is not harmful for health. Organic food doesn’t
need any pesticide spray and can be beneficial for our health. So following are
the steps to prepare your lemon water.
I. Firstly, wash the lemon properly. Though lemon
is organic, we can see that top head of lemon is attached to the plant which
holds most of the pesticides so we need to chop it first. Always keep in mind
that every head of fruits or vegetables attached to the plant contains
pesticides so we need to chop it out.
II. After chopping we will have two options, either we can squeeze two spoons of lemon
juice or we can simply slice them. If you are slicing, put them into water and
leave it for 2-3 minutes and after 3 minutes, your lemon-water is ready to
drink.
Benefits of Lemon and Water
Lemon and water contains Vitamin C
and citrus. Yes, it contains citrus acid which is very important for our body. So
first thing in the morning is that we need to take it without adding anything.
Lemon contains vitamin C which is important for boosting immune system and to
detoxify our body as well. It’s very important to have Vitamin C in our diet. If
we are missing it then lemon is the best food to get vitamin C. Also people who
have sore throat problems, cough problems and have cold flu, then they can add
honey as well. So, we need to take lemon water everyday... first thing in the
morning after brushing our teeth. Drinking it every 6 days or 7days a week your
body will start detoxing, so this is the simple trick which we can easily use.
So guys give it a shot and take care. Stay fit, stay healthy.
Top 3 fruits for Fat loss
Hello bloggers, today I am going to describe about top 3 fruits that are useful for burning fat of our body. As in the beginning I have described you about Top 3 mass gaining fruits as like that today I am going you to describe about top 3 fruits for fat loss. In this I am going to give you the description about top 3 fruits that are available in Nepal and what does it contains and when do we need to take it and how. Whenever we are talking about fat loss , we need to control calories firstly. We need to get proper knowledge about the calories from the source of fruits. So here we go for top 3 fruits which can be used for fat loss:
1.Orange
Since it is available in any part of our country, we can use it for burning fat. So oranges, it is one of those fruits carrying small amount of calories and containing more amount of vitamin C. Vitamin C plays a vital role during fat loss. In any fat loss program, we have to consume vitamin C. The daily recommendation of Vitamin C is 80mg. So if we take a large size of orange per day, we will gain approx 150% of vitamin C required per day. Though an Orange contains 80/90mg vitamin C but still it depends upon its size. Here Vitamin C is also important in immune system. During the goal of fat loss, there is an compulsion to boost immunity. People also may get attacked by different disease due to weak immune system. So Vitamin C helps to boost immune system which is very important. Also plus point of Vitamin C is it helps to increase energy level. So it is also a king of vitamin as it is compulsion to have Vitamin C daily in our body. Now when to use it? We can use it during lunch dinner or snack. We can also use it during pre-workout meal or also add in lunch with other foods.
2.Apple
As we have a quote " An apple a day keeps a doctor away" which is popular. Quote itself describes the power of this fruit. Yes, apple is very important and powerful fruit for fat loss. Apples contains a lot of fiber. Due to more fiber, we wont get hunger time and again, it keeps our stomach full. Apple also contains less amount of calories approx 80-90 calories. Beside this, it contains more iron, minerals etc. Those people who are victim of BP Low, they have the lack of iron. So apple have also power to balance your blood pressure as it contains more amount of iron. High in fiber, low in calories, more in iron and minerals, also vitamin C and D is also present in it which is very necessary for us. So when to use it? We can take this at any time like during break fast, snack and so on.
3. Berries
Though its not available through out the season in our country, Its my number 1 pick up for fat loss as it is one of the powerful fruit for fat loss. Since its not available though out the season, we can use Pomegranate as an alternative use of it. Those people who can afford Berries though out the season by mini-market/ super-market I would suggest Berries as number one but as an alternative we can use Pomegranate. Pomegranate helps to flush Toxin that are formed in our body. Pomegranate are especially low in calories. Pomegranate also contain antioxidant which is used to protect immune system. As like antiviruses are used to protect computer from viruses, antioxidant also helps our body from oxidant formed in our body. So when to use it? We can take as an snack, breakfast or anytime expect before bed. We need to avoid any kind of fruit during before bed beside that we can use it these three fruits at any time.
We also have a lots of other fruits for fat loss like banana, mango. But taking a lots of fruit during the goal of fat loss is also disadvantages for our body. Different fruits contains different amount of sugars, calories and others. Some of fruits effects our body as soon as we take fruit but some wont. So if you are taking more fruits during fat loss, it wont work. Suppose If you are doing workout daily, you are avoiding sugar,carbs , than sugars from fruits wont effect you during fat loss goal But if you aren't doing any workout you are taking alot of carbs from outside and also if you are adding alot of sugar from fruits, than its sorry to say that you can't burn your fat never ever. Instead of burning fat, you will start gaining fat. Whenever carbs come, there will be more formation of fat inside our body. So during workout or other time please avoid unhealthy carbs and add these fruits in your diet it will surely help you to burn your fat. Stay fit, Stay healthy.
Top 3 clean mass gaining fruits
Hello bloggers, as usual today I am going to share some idea about top 3 fruits for gaining clean mass gain, clean muscle weight. Actually most of people takes diet in a wrong way which results to the bad mass gain like they gains muscle but along with the fat and diseases. So here I am going to describe you about top 3 fruits which helps in clean muscle gain, though the provided fruits are high in sugar but are naturals which are important for our body during exercises, during workout , during pre/post workout and so on . If you use these fruits in your diet definitely you will gain your muscle as per you need it. Though fruits shouldn't be added more, but it will be helpful if you are gaining muscle for adding calories. So here are the top 3 fruits found in Nepal for clean mass gaining. carb 25
1.Banana
Talking about banana, It is available in almost all the country. In the context of our country it is available in all the seasons. So for gaining mass we can add it 1-2 serving per day. We can also add it with milk by making shake so that calories which are required before and after workout or during day for muscle gaining then banana shake is one of the most powerful to gain some mass. It contains a lot of potassium. As our body contains lot of sodium, it doesn't allow our kidney to flush the fluid by adding potassium it helps in flushing the fluid. As we take normal sodium per day we need to take double potassium per day so that there will be balance of minerals. Potassium is very important mineral which is required for our body. Banana also contains a lot of electrolytes, whenever we are doing exercise a lot of sweat are swept and along with it also electrolytes are swept away so by taking this, we can recover our electrolytes. Therefore it will be very benefit in adding banana in diet. Medium banana (depending on size) contains 25-27grms of carbohydrates, nearly about 110 calories and protein or fat is almost 0.
2.Pine-apple
Pineapple is also one of the most important mass gaining fruit which is available in almost all season in Nepal though people doesn't take it as its difficult in cutting and so on. Having difficult in cutting wont be excuse for our body, serving of it will be benefit to our own body. Coming to the point it will be very beneficial if we take this, after our workout. Pine-apple contains Vitamin-C to boost up our immune system, Vitamin-A for the eye, reproductive system and also for the skin. So this is also the most powerful diet as well. Per cup it contains 90 calories, almost 20-22grms carbohydrates. We can also add in as meal.
3.Mango
There are different types of mangoes available in our country. Since this is also the season of mango, we can add it for our diet. We can also use it by making its shake. It also contains a lot of Vitamin-C to boost immune system, Vitamin-A for eye, skins. So, If we take a cup of mango then it contains 25-27grms carbohydrates. We can also make a mango banana shake by mixing a cup of mango and a banana and if possible we can also add whey protein which will balance nutrition which is going to be very powerful shake.
So these are the top 3 fruits for clean mass gaining. It will definitely help you in gaining proper mass. That's all for this time. Keep taking proper diet stay fit and stay healthy.
Do smoking effect our fitness goal?
Hello all, today i am going to discuss with you about very interesting topic that do smoking effect our fat loss goals, body building goals or other missions. Here I will be covering about advantages and disadvantages of having smoke. As you all know there wont be any advantages of having it so let me describe from its disadvantages.
So here we go, do smoke effect on those people who are doing regular workout? Whenever we are smoking, it contains a nicotine. Nicotine is just like drugs, when we take it once, it demands will goes on increasing and we need more and more. People start taking a stick, 2 stick, 5 stick or a packet per day which is not good enough. Look as we do exercise, and take smoke it decrease our endurance and stamina which means we won't be able to do high reps, or more number of sets in the workout. When we do high reps, our body wont produce required amount of oxygen, it will be very tough for our lungs to produce oxygen because our lungs are working more than 30% to produce same oxygen as compared to non-smoker. So, we gonna breathe really heard. It gonna effect endurance level, hard to perform more sets (16-20 reps), hard to work on slow twitch muscle fiber. So these are the first thing that effect on body but also depends on how much you smoke per day. it will effect on your testosterone. Yes, testosterone is a very important hormone in male. Due to over smoke it will drop your testosterone and what happens when it drops down? Since it is very important hormone for muscle building and fat loss. It will stop building up your body due to over smoke. Beside these, due to the lack of oxygen in our body, we will be supplying very less amount of oxygen to the muscles. Whenever we are training we wont be training our muscle in proper way due to the lack of oxygen because we are producing almost 30% less amount of oxygen. The more amount of oxygen, the more amount of blood will be supplied to our muscle through oxygen.
But smoking directly does not effect on muscle building. Smoker can still build a muscle as if you smoke a stick per day but if you take a whole packet per day, it gonna sure damage on your whole body like producing less amount of oxygen, supplying less amount of blood, dropping our testosterone level and endurance level. It is not going to decrease our more strength, we won't be able to do more sets but we can still do 8-10 reps easily which is very comfortable but we gonna fell difficult after these reps. Yes, we can still build muscle after doing 8-10 reps but is not going to build as properly.
So here we wrap up the things:
- It decreases our endurance level.
- Decreases stamina level.
- Drop down Testosterone
- Difficulty in working twitch muscle fiber.
In overall we can simply say that smoking has always disadvantages and effect in our body building and fitness goal. So guys please say no to smoke. Stay safe stay fit.
When and How much to drink Water
As we know water is the most important for life. It provides more and more energy to our body. It will be very beneficial if we drink water more and more at least 3-4 liters of water per day So, every one must have a question that when and how much to drink water per day. Can we drink water during our meals? Can we drink water during workout (if you go to gym) ?. Well Lets take it easy because Here I am going to discuss about at what time and how much water we need to drink for remaining healthy and fit.
According to some research I have get to know that, In the early morning we must drink at least 500 ml of water (in empty stomach). When ever we drink water in empty stomach , it helps to flush our bowels and clears any waste in our body. Not only this, It has many beneficial like, it helps to loose weight, boost immunity, prevents headaches and also the best way to cleanse the colon.
After that, before and after every meal it will be beneficial to drink 250 ml of water (It means a glass of water). When ever we drink too much water during meal, it can interfere with the natural and necessary levels of bile and stomach acids which slows down our digestion process and reduces the body's ability to produce enough digestive enzymes to digest our food properly. Moving to the next, during the gap of breakfast and snack we need to drink at least 500 ml of water and than gap between snack to lunch 500 ml.
If you go for workout than you need to drink 500 ml water between lunch and pre-workout. And during workout you can drink 750-1000 ml of water. (Caution:- It will be far better if you take water by shipping throughout the workout) . Since our body gets more dehydrated, during workout, so we can add more amount of water during workout.
So, after workout to dinner we need to drink 250 ml of water and finally during dinner to before bed we need to drink a glass of water (250 ml).
So here we wrap up the things:
- 500 ml - Early in the morning ( First thing in the morning, Empty Stomach)
- 750 ml - Between breakfast and Snack
- 500 ml - Between Snack and Lunch
- 500 ml - Between Lunch and Pre-Workout
- 1000 ml - During Workout
- 250 ml - Between Post-Workout and dinner
- 250 ml - Between dinner and before bed
In this we got, 3.75 L of water per day. So, this much amount of water will be enough for a day and even can add more amount of water during workout atleast 250 ml. So here, we are not discussing about coffees, juice and other liquids we are just talking about pure water (H2O). These are the routines that we need to follow for drinking water and remaining healthy. So guys remain healthy and fit.
