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"When you change the way you look at things the things you look at change"
Wayne Dyer
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Male
Birthday
15/02/1970
About me
I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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MA
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United States
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http://exerciseandnutritiontips.com

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  • 24 Jul 2016

    5 Core Strengthening Exercises You Can Do At Home

    5 Core Strengthening Exercises

    core strengthening exercisesA strong core is important to our daily function and these five core strengthening exercises can really improve the way you function. In this post I’ll be giving you five bodyweight exercises that will strengthen your core and can be done right at home.

    1 -Plank

    The plank may look like a simple exercise but it can greatly improve the strength of your core. To do the plank, follow the steps below:

    • While kneeling down, place your forearms on the ground.
    • Bring your knees of the ground supporting your bodyweight on your forearms and toes.
    • Straighten your back and tighten your core muscles.
    • This position should be held for as long as you can.

    Here Is A Video Demonstration ON How To Do The Plank


    2- Side Plank

    The side plank is similar to the regular plank with the exception being more emphasis on the oblique muscles on the side of your core. To do the side plank, follow the steps below:

    • Start by laying on the left side of your body.
    • Put your right arm by your side and place your left forearm on the ground.
    • Slowly bring your hips off the ground and support your bodyweight on your left forearm and feet while tightening your core.
    • You should hold this position for as long as you can.
    • Repeat the same process on the right side.

    Here Is A Video Demonstration ON How To Do The Side Plank

    3-V-Up

    The V-Up is a great ab exercise that is challenging and very effective for stronger abs. To do the V-Up, follow the steps below:

    • Laying down on your back, straighten your arms out above your head and your legs out in front of you.
    • Keeping your core tight, simultaneously raise your arms and legs off the ground, and form a v-shape by meeting in the middle.
    • Slowly lower your arms and legs back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The V-Up

    4-Superman

    This great exercise for your lower back, the superman replicates superman in mid-flight. To do the superman, follow the steps below:

    • Lay down on flay on your stomach with your arms out above your head and you legs straight out.
    • Slowly raise up your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your left leg and right arm back down to the ground.
    • At a slow pace, raise your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your right leg and left arm back down to the ground.
    • Repeat the steps 2-5 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The Superman

    5- Glute Bridge

    The glute bridge is also a great exercise for your lower back that will also give your glutes a workout. To do the glute bridge, follow the steps below:

    • Lay down on your back keeping your legs bent, place your arms out to your side and bring your feet as close to your butt as you can.
    • While tightening your core muscles, straighten your lower back by raising up, flex your glutes, and holding the position for 5 seconds
    • Slowly bring your back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Ia A Video Demonstration Of How To Do The Glute Bridge

    Summary

    Doing these five core strengthening exercises you can help improve everyday function in your life. Simply doing these exercises 2-3 times a week, making sure there is a break in between, can have you getting the benefits of better posture, better balance, and just better overall performance in your daily routine.

    The post 5 Core Strengthening Exercises You Can Do At Home appeared first on Exercise and Nutrition Tips.

       
  • 16 Jul 2016

    5 Accessories For Walkers For Better Results

    5 Top Accessories For Walkers

    accessories for walkersWalking is a great exercise to get in better health and in this post I have listed five of the top accessories for walkers.

    Walking can be a very beneficial to having better health. It is important to find ways to enhance your walking experience.  You want to keep yourself motivated and get the maximum benefit from it. If you love walking, why not find more ways to burn even more calories. Here is a list of 5 accessories for walkers that can have you getting the most out of your walking routine.

    1 – High Quality Walking Shoes

    One of the most important accessories you can have for walking is a great pair of walking shoes. First, and most importantly, is giving your foot the support it needs. Doing this can help protect against ankle sprains, blisters, any other walking injuries. Second, a good pair of walking shoes will give you the necessary grip needed when walking on difficult terrain. Finally, a high quality walking shoe should provide you cushion and plenty of ventilation which will give you the maximum amount of comfort you need.

    2 – Hydration Pack

    If your walking routine consists of medium to long distances, a hydration pack would make for a great accessory. A hydration pack will allow you to conveniently carry all the water you will need. This will help you to to stay hydrated and this can all be done while being hands free.

    3 – Nordic Poles

    Nordic poles are a great way to take it up a notch. There are a number of positive benefits to using Nordic poles. First, you will be able to engage your upper body which in turn will have you using more muscle groups. Second, they can increase the amount of calories you burn by having more muscle groups involved in walking. Finally, using the Nordic poles can take away the pressure in your hips, ankles, and knees. This is very important, especially when walking on uneven terrain.

    4 – Music

    A good playlist can take you into another world. Walking while listening to music can be a great motivator for your walking routine. Just put on some music that you enjoy and you can be walking your way to better health. With the latest music players containing thousand upon thousand songs, you will never not have your music to push you. The new bluetooth wireless headphones that are out also are a great addition.

    5 – Sun Protection

    One last thing you should always consider when walking is the need for sun protection. Being exposed to UV rays for a prolong amount of time can cause damage to your skin and eyes. By applying sunscreen and wearing sunglasses with UV protection, you can be sure to have your eyes and skin safe from damaging UV rays.

    Summary

    If you have taken the steps to get healthier by walking, these 5 accessories can be very helpful and should be considered. Not only will they help you get the most out of your walking routine, they will also protect you against injury, UV damage, and dehydration.

    Here is a video about the benefits of using Nordic Poles.

    Do you walk for better health? A must have for myself is music, do you have an accessory when walking that benefits you? Leave a comment below and have a great walk!

    The post 5 Accessories For Walkers For Better Results appeared first on Exercise and Nutrition Tips.

       
  • 4 Jul 2016

    BOSU Balance Trainer: 5 Exercises To Strengthen Your Core

    Core Training With The BOSU Balance Trainer

    BOSU balance trainerThe BOSU balance trainer ball, also known as the exercise half ball, is a great piece of fitness equipment to use to work the core muscles. Whatever exercise you do on the BOSU ball will have you engaging your core muscles in an attempt to balance yourself. Even though your core muscle get work when using the BOSU, there are exercises that will target them even more effectively. In this post I will discuss five great exercises to work your core muscles using the BOSU balance trainer.

    1) BOSU Crunches

    I will start with one of the most basic exercises, crunches. Performing crunches on the BOSU will give your abs a workout with an adding level of difficulty because you have to balance yourself.

    To do the BOSU crunches, sit on the BOSU ball and put a bend to your knees. Proceed to lie back with your back arched across the ball and place your hands to the side of your head. At a slow pace, lift up using your abs and then return to the starting position. Perform as many crunches as your abs can handle.

    >>> Here Is A Video Demonstration Of BOSU Crunches <<<

    2) BOSU Planks

    The plank exercise is a great way to strengthen your core muscles without the worrying of hurting your back. Using the BOSU for this exercise makes it more challenging as you will have the added task of balancing yourself while doing the exercise.

    To do BOSU planks, place the BOSU in front of you and kneel down with your forearms on it. Bringing your knees off the ground, balance yourself on your forearms and toes while keeping the core tight, hold the position. If you would like to add even more difficulty to this exercise all you have to do is roll the BOSU side to side. Hold the plank for as long as you can and try to increase your time each week.

    >>> Here Is A Video On How To Do The BOSU Planks <<<

    3) BOSU Reverse Planks

    Reverse planks are similar to doing the regular plank except their is more emphasis on lower back strength. Doing this exercise on the exercise half ball makes it more challenging because you will be balancing yourself without having the ability to see the BOSU ball.

    To do the BOSU reverse planks, sit on the BOSU and place your hands to your side. While slowly lifting your hips, keep in line your neck, spine and legs, and tighten your core. Try to hold the position for as long as you can and attempt to increase your time each week.

    >>> Here Is A Video Of BOSU Reverse Planks <<<

    4) BOSU Side Planks

    Side planks are a great exercise to strengthen your oblique muscles. Using the BOSU for this exercise adds an extra level of difficulty as you will have to balance yourself at a difficult angle and keep your core tight.

    To do the BOSU side planks, lie on your side with your legs out straight. Put your forearm on the exercise half ball, raise your hips and balance on your forearms and feet. Try to hold the position for as long as you can and increase your time each week. Once you have finished your plank on one side, flip over and do the other side.

    >>> Here Is A Video On How To Do The BOSU Side Planks <<<

    5) BOSU V-Up Hold

    The most challenging exercise out of these five is the BOSU V-Up Hold. It requires a lot of core strength and balance. To do the BOSU V-Up Hold, sit on the BOSU with your legs straight out, hands on the BOSU and your toes pointed up. Lean back slightly and raise your legs. When you have your balance, take your hands off the BOSU and stretch your arms out to the side. To add difficulty, clap your hands over your head and then bring them back to your side. Each week try to increase your time you can hold this exercise.

    >>> Here Is A Video On How To Do The BOSU V-Up Hold <<<

    Summary

    There are many benefits to having a strong set of core muscles. It can improve your posture, lessen your chance of getting injured, and increase your mobility. If you consistently perform the BOSU balance trainer core exercises I have listed, you will most certainly start getting the benefits. So if you find your core being a weak spot, grab a BOSU ball and start strengthening your core muscles now.

    Do You Use The BOSU Balance Trainer?

    Comment below how you may use the BOSU balance trainer and how it has improved your fitness and health.

    The post BOSU Balance Trainer: 5 Exercises To Strengthen Your Core appeared first on Exercise and Nutrition Tips.

       
  • 24 Jun 2016

    Muscle Toning For Women: 5 Tips For Better Results

    Muscle Toning For Women

    muscle toning for women

    CC BY-SA by LyndaSanchez

    In today’s world many women are battling to improve their bodies and fitness levels, so in this post I will discuss some muscle toning for women tips. If your desire is to have a more toned body, prevent osteoporosis, and improve bone density, then read on and maybe find just the tip to get you a more toned body!

    Women are now realizing the benefits of having more muscle tone. Increasing bone density and avoiding the threat of osteoporosis, are two great reasons to try to improve on their muscle mass. In general, improving muscle tone involves increasing the muscle fibers which can be achieved with resistance training.

    Here are 5 ways muscle toning for women can be achieved giving you that body you have always wanted!

    1. Challenge Yourself In The Gym

    Weight training can be very effective in gaining muscle tone when done right. It is important to not get stuck doing the same thing over and over. You need to stimulate your muscle fibers by either changing the number of reps you do or adding more weight to your exercises.

    Let’s first talk about repetitions. For example, if you usually do 10 reps on a certain exercise, you can try a set of 12 or 15. Being able to go over 15 repetitions is a good indicator you should increase your weight. A good workout routine should have you challenging your muscle groups with different reps, sets, exercises, and weights used.

    muscle toning for womenA major problem many women have is the fear of increasing the weight because of the fear of becoming bulky. Often, women will prefer to increase the reps instead of the weight. Performing high reps with  light weights and always using the same weight will never get you results because your muscles are not being stimulated and challenged.

    2. Eat Enough Protein

    It is important to always try to eat a balanced diet, which should include a healthy amount of protein. This is important especially when trying to build lean muscle. Protein is the building blocks for muscle, so it is crucial you are taking in an adequate amount. Protein can also have you feeling fuller longer and reduce your cravings which often become a diet destroyer.

    3. Reduce Carbohydrate Intake

    Carbohydrates are much needed for fuel but you shouldn’t over do it. When it comes to building lean muscle, you should try to keep your carbohydrate intake low but not so low that you have no energy. Again, carbohydrates are an important part of a healthy diet as long as they are from good sources such as whole grains or fruits and vegetables.

    4. Eat Your Veggies

    muscle toning for women

    CC BY-NC-ND by susanaudrey

    Vegetables play a crucial role in keeping us healthy as they contain many vitamins, minerals, and fibers which the body needs. When it comes to muscle toning for women, vegetables can be extremely helpful. Vegetables alone are usually low in calories and can have a positive effect on increasing your muscle tone. The reason they can help with muscle tone is because eating vegetables consumes a lot of energy to digest, eat, and burn through. The most bang for your buck comes when they are eaten raw or just slightly cooked.

    5. Minimize Cardio Training

    Weight training for muscle tone is what you should focus on for lean muscle. It is important to focus on ways to build lean muscle through resistance training, bodyweight exercises, and minimize the amount of cardio that is performed. Avoiding such things as long distance running or long cycling workouts because they burn a lot of calories and muscle expenditure. Rather than long bouts of cardio workouts, short bouts of High Intensity Interval Training(HIIT) along with weight training will be enough for building lean muscle.

    Summary

    Their are many benefits for women to try and tone their muscles through resistance training. The threat of osteoporosis and lack of bone density as women get older is very real and everything should be done to prevent it. Having muscle tone not only looks good, it is beneficial to a healthy lifestyle.

    The post Muscle Toning For Women: 5 Tips For Better Results appeared first on Exercise and Nutrition Tips.

       
  • 5 Jun 2016

    Whey Protein Powder: What Is It and Are There Benefits?

    What Is Whey Protein Powder?

    whey protein powderFirst, let me state that nothing can beat eating healthy, but there are times supplements can help aid your diet and that includes whey protein powders. It doesn’t matter if you are a bodybuilder, fitness enthusiast, athlete, or a hard working construction worker, adding a good quality whey protein powder may help you meet your nutrition requirements. This supplement is often considered to be a must have for many in the weight lifting community because it can help with recovery and lean muscle growth. I hope to give you a better understand just what this protein is. With that being said, this post it is written for informational purposes only. It is always best to seek a health professional for any health concerns or questions. 

    Let’s Start With What Protein Is

    Protein is a micronutrient, like carbohydrates and fat that every cell in the body uses. Such things as your hair and nails are made up mostly of proteins and the body will use it to build and repair tissues. Other uses of protein is to make such things as enzymes and hormones. Protein is a critical building block of bones, skin, muscles, blood, and cartilage. Unlike carbohydrates and fats, the body will not store protein to keep a reserve, so it is only obtained through diet.

    Just What Is Whey Protein?

    To understand what whey protein and whey protein powders are we need to first understand what “whey” is. When milk is curdling it creates a liquid by-product or milk serum that is also known as “whey” When talking about animal milk, whey makes up about 20% of the protein content while the rest is made up of casein fractions. Actually, whey proteins actually come in in several fractions like albumins, globulins, and more. However, I will for the sake of this post, just speak of the whole variety of the fractions that can be found in cow’s milk. Whey protein is a complete protein source as it contains all 9 essential amino acids.

    How Whey Protein Powder is Made

    There are many different membrane filtration methods that can make whey protein powder depending on what the desired protein content is. Some filtration methods include ultrafiltration and microfiltration. When finished, the whey protein is then spray dried to give it the whatever powdered consistency is desired.

    Whey Protein Benefits

    Protein is an essential ingredient in wellness, development, and muscle growth. Proteins are made up of amino acids which are important for the building of tissues and other bodily systems. These include brain metabolism, neurotransmission, cardiovascular function, energy production, immune system function and strength. Proteins are the building blocks for maintaining and building strong muscles.The many benefits of whey protein powders are linked to the properties and biological roles of essential amino acids. Benefits of whey such as muscle protein production and other functions are from high amounts of L-leucine.

    Here are some of the main benefits of whey protein

    • Provides ant-catabolic properties during long periods of aerobic activities
    • Easily and quickly digested and absorbed
    • May help with weight loss by boosting metabolism
    • Enhance and improve immune system
    • Helps maintain muscle mass and prevent loss due to aging

    If using a whey protein powder isn’t the way you want to go, you can also get it from such foods as yogurt, ricotta cheese, cottage cheese, dairy butters and creams but you may also be getting added fats, sugars, and calories.

    Summary

    I hope now you have a basic understanding about whey protein powders and some of the benefits you may get from using it. Seek the advice of a health professional if you have any questions about using any supplement. The combination of proper eating, consistent exercise, and getting enough sleep should lead you to the lean healthy body you have always wanted.

    Click here for my personal favorite whey protein powder!

    The post Whey Protein Powder: What Is It and Are There Benefits? appeared first on Exercise and Nutrition Tips.

       
  • 22 May 2016

    Exercise Half Ball: What Is It and Why You Should Use It!

    Just What Is That Exercise Half Ball?

    exercise half ballIf you have wondered what the heck is that exercise half ball at your gym and how you can benefit from it, then I hope this post can help.

    It is called the BOSU ball and was created by David Weck in 2000. Simply put, it is a stability ball that has been cut in half and a solid base attached to it. The term BOSU means “both sides up” which is exactly how this exercise half ball can be used. In the post I hope to give you a better understanding of the BOSU ball and the main benefits that can be achieved from using it.

    Just How Can You Use The BOSU Ball?

    As I stated before, the BOSU can be used on either side. When you use the dome side up it will give you more stability because the bottom of it is resting on the flat platform. If you are a beginner or just starting to use this training device then it is suggested to use the dome side up to give you better balance and a feel for this fitness training device.

    Once you are comfortable with it, you can flip it over and try using it with the platform side up. Using the platform side up with the dome being on the floor will be more challenging but will lead to improvements in your core stability and your balance.

    There are many BOSU exercises that you can perform to take your fitness to a new level. Many of the traditional strength and cardiovascular exercises can be used with the BOSU ball. It also can be used by those looking to improve on their balance and flexibility. If you do a quick search on the internet for BOSU exercises you may be surprised by the number of different exercises that can be performed. Such exercises as squats, curls, and shoulder presses, can all be done on this fitness training device.

    What Are Some Benefits of BOSU Ball Training?

    Training with the BOSU ball can have several benefits and I have listed some of the key benefits below:

    1) Balance:- One of the biggest benefits of training with the BOSU ball is the improvements you will have with your balance. Whether it be standing on one foot, or doing a squat with the dome side down, your balance will greatly improve if you include it to your exercise routine.

    2) Core Strength:- Having to stabilize yourself on the BOSU engages your core muscles which leads to an improvement in your core strength. Crunches, planks, twists, and any other exercise you do for your core will be more challenging when done on the BOSU.

    3) Calories Burned:- Yes you can actually burn more calories when doing traditional exercises because there is more muscles involved to help stabilize your body. Whether it be strength training or a more cardiovascular exercise like a mountain climber, try it on the BOSU and burn more calories.

    Summary

    I hope this post has given you a better idea of just what that exercise half ball is at your gym and how you can actually benefit using it. The BOSU ball is definitely a piece of fitness equipment you should add into your exercise routine to get the most out of your body and workouts.

    I have included a video below of 5 great exercises for your abs and obliques you can do on the BOSU ball.

    The post Exercise Half Ball: What Is It and Why You Should Use It! appeared first on Exercise and Nutrition Tips.

       
  • 7 May 2016

    Stop Eating These 5 Diet Destroyers Now

    5 Things You Should Stop Eating For Weight Loss

    stop eatingChoosing to eat healthy is a great step to living healthy but what you may not know is that there may be some so called healthy foods that you must stop eating to get results. Go up and down the isles in the supermarket and you will find so called healthy alternatives such as no fat, reduced fat, low fat, all which are marketing strategies to help you buy their products. The truth is that often these labels aren’t always giving you the big picture of what their product is really is. Here are just a few ways you could be ruining your weight loss program and why you need to stop eating these foods now.

    Healthier Junk Food?

    Whether it be crackers, chips, or even salads at fast food joints, there is a big push to market these things as healthier options. The problem is most of what you are seeing is just a marketing ploy. Some of these “healthier” snacks that are labeled as no fat or low fat, often contain hidden sugars that are high in calories. True one low fat cookie may just be 50 calories but how many people just stick to eating one cookie.

    To really know what you are eating, pay close attention to the serving sizes and careful read the food labels. Just keep in mind that no matter how healthy these snack foods claim to be, your goal is to be healthier, so just stop eating them.

    Diet Drinks

    This could be one of the biggest culprits to sabotaging your weight loss efforts as the claim for zero calories or adding the word diet to soda has many believing this to be a healthier choice. These diet drinks are loaded with artificial sweeteners that can actually trigger a craving for sweets and have you wanting to eat more. An actual healthy alternative would be to add orange or lemon slices to water to give yourself a sweet healthy drink.

    Salad Dressing

    This one is really just a matter of how bad do you really want to reach your weight loss goals. Salad can be very good for you but the problem is many people just need to have a dressing on it so they choose a low fat salad dressing thinking it is still healthy. However, just like I discussed with the snacks. low fat and low calorie salad dressing may be loaded with extra sugar to help give it flavor. Better options would be vinaigrettes that are made from olive oil or even find a way to make your own to make sure you know what is going on your salad. Once again, if you do decide to buy a salad dressing just make sure to read the nutrition label carefully.

    Refined Grains Foods

    Your weight loss goals will most certainly be hampered if you take in foods made of refined grains. These weight loss destroyers include white rice, white pasta, white bread, and all-purpose flours. The lack of key nutrients and lack of fiber has these foods with little to no nutritional value. Stop eating them now.

     

    Smoothies

    Why stop eating something with veggies, fruit and ice? The problem is buying them from their local shop or buying the pre-packaged ones aren’t the best options. These smoothies can often contain high amounts of extras like chocolate, syrups, and sugary yogurts. These healthy drinks can easily go from a healthy weight loss drink to a calorie filled drink that is just as bad as a milkshake. The best thing to do is get yourself a blender and make up your own healthy smoothie with ingredients that you buy yourself so you know what you are drinking.

    Summary

    I hope that if you are struggling with losing weight, this post can be of some help to you. The important thing is to not give up and to stop eating these foods today to help improve your chances of getting the weight loss results you have wanted.

    The post Stop Eating These 5 Diet Destroyers Now appeared first on Exercise and Nutrition Tips.

       
  • 23 Apr 2016

    Want a Flat Stomach? 5 Mistakes That Will Stop Your Results

    Flat Stomach Mistakes To Avoid

    flat stomachThe desire to want a flat stomach may sometimes have you overlooking some crucial mistakes that can eventually crush your goals of getting a flatter stomach. All the hard work you are putting in in your ab workout routine will be for not if you are not putting in a complete effort. The truth is, if you are not eating and exercising correctly then losing abdominal fat will never happen and your efforts to flatten your stomach will be worthless. Sometimes it could just be a small tweak in your exercise regimen or diet to have you on your way to getting a flat stomach, so make sure you are not making these 5 mistakes.

    Mistake 1: Ab Workout Over Diet

    The most important factor to achieving a flat stomach is not your ab workout routine but the quality and amount of food you are consuming on a daily basis. The number of crunches you do in your ab workout isn’t as important as the amount of calories you are consuming, especially if they are from processed foods. Why waste all that time on focusing on your ab workout only to ruin all that hard work by consuming unhealthy food or drinks. Processed foods, sugary foods, empty calorie drinks, are all detrimental to getting the flatter stomach you want. Choose foods that are healthy such as green leafy vegetables, fresh produce, and natural, nutrient rich foods that will have you feeling healthier and more energetic.

    Mistake 2: Relying On Ab Workouts Only

    You can do all the crunches and sit-ups in the world and still not get a flatter stomach. Doing these exercises will strengthen the abdominal muscles but they will not do anything for removing intra-abdominal fat. Getting rid of this type of belly fat will take a combination of proper nutrition, cardiovascular exercises, and exercises that use many muscle groups like you would in circuit training. Total body circuit training will burn more calories because you will be using many more muscle groups than you would if you were to only do an ab workout.

    Mistake 3: Starving Yourself

    This is one of those things that many believe because if they just don’t eat, then they can’t get fat and will lose weight. True, reducing calories is a step taken to drop some pounds and lose belly fat. However, the approach of starving yourself and taking in next to no calories will do more harm than good. When you do not eat enough calories to even sustain basic biological functions, it will lead to a slower metabolism, cause your body to use muscle tissue for energy, and eventually store more fat when you do start to eat.

    Mistake 4: Relying On Weight Loss Supplements

    We have all seen the ads about losing an extremely large amount of weight in short periods of time just by taking some miracle pill. However, most of these claims turn out to be worthless because even the best supplement will not work without changing your ways and changing your nutrition and activity amount. Instead of going down the road of supplementation, you should make sure you are exercising on a regular basis and have a diet that is packed with healthy foods. When you have this all met you may find you are getting results without that magic pill!

    Mistake 5: Eliminating Carbs

    True, taking in a large amount of carbs in your diet can lead to weight gain, but cutting carbohydrates out of your diet completely because you desire a flat stomach is a recipe for failure. Carbohydrates play an important role in supplying our bodies with the energy it needs to function and also helps optimize the rate the body burns calories. Carbs contain many vitamins and minerals and more importantly contain fiber which has many benefits to the body and can even make you feel fuller longer. Therefore, a diet that contains healthy carbs such as the one’s found in fruits and vegetables can keep you on track to getting that flat stomach.

    Summary

    I hope I have helped you realize some mistakes you may unknowingly be making as you work hard in trying to achieve a flatter stomach. It takes commitment of proper nutrition, consistent exercise, which is more than just your ab workout routine, and getting plenty of rest, to reach your ultimate goal of getting a flat stomach.

    The post Want a Flat Stomach? 5 Mistakes That Will Stop Your Results appeared first on Exercise and Nutrition Tips.

       
  • 3 Apr 2016

    Cutting Out Sugar: 10 Reasons You Need To Do It Now

    Cutting Out Sugar: 10 Reasons Why You Must

    cutting out sugarJust a few years ago, the talk was cutting back on using salt. Then, sugar became the focus and we were told that cutting out sugar was important because it caused obesity, type-2 diabetes, and many other health problems.

    Here we are in 2016, the more we have learned, the more cutting out sugar seems to be the only answer. This may be one of those things that is easier said then done mainly because of the sweet tooth many of us have. Over the years, the more sugar we have eaten has given our bodies a craving to have it. The more you have, the more you want.

    A report in the Huffington Post states that in the US, the average person takes in as much as 126 grams of sugar on a daily basis, which is about double that of 54 other countries according to Euromonitor.

    Also, the intake of 126 grams is double the recommended daily intake of 50 grams, according to the World Health Organization.

    However, cutting out sugar from your diet may be the best thing you can do for your health. I have put together ten reasons why you should be eliminating sugar from your diet.

    Sugar Can Cause Depression

    According to Prevention magazine, sugar is on the list of 5 foods that can lead to depression. There have been several other studies that suggest a link between depression and sugar consumption.

    It is important to consider the fact that when we eat foods, the calories, sugars, and nutrients go through the digestive system and also are sent to our brains.

    Obesity

    In 2014, the UK newspaper The Daily Mail claimed “sugar is the new tobacco”, which caused the NHS to respond.

    The finding from the NHS is that there is a link between obesity and sugar and the main cause of this being the empty calories that are stored for days from sugar to be used for energy. The fact is your body will get energy from other sources causing that stored up sugar to never be used and turn into fat.

    High Blood Pressure

    The Mayo Clinic states that one of the reasons more and more American’s are being diagnosed with high blood pressure is because of their poor diet.

    The more you consume sugar, the more you will raise your bad cholesterol levels which causes your blood sugar to rise.

    Increased Heart Attack Risk

    Whatever weight you are at, your risk of getting a heart attack increases with eating more sugar.

    Studies have shown that people who take in 25% more sugar than others have a greater risk of dying from a heart attack.

    Sugar Addiction

    True, sugar is not a drug, but it can have the same addictive effects as some drugs. Sugar can take over the the same neutral pathways that cocaine and heroin use giving people that craving for more.

    Also, sugar can be abused just like any drug and lead to sugar addiction.

    Fatty Liver Disease

    There are two simple types of sugars that sugar is comprised of, Fructose and Glucose.

    Fructose can claim to be the “evil twin” as it will head straight to your liver. The constant abuse of sugar can cause a fatty liver, and if this condition is untreated it will lead to liver disease.

    Diabetes

    The biggest health condition that sugar has been known to have effects on is diabetes.

    Insulin is the hormone that turns sugar into fuel and when the pancreas can’t create enough insulin, diabetes happens.

    There is no known cure for diabetes but it is something that is absolutely preventable.

    Cancer

    When it comes to cancer, the studies are in the early stages but early research has shown a possible connection.

    Tooth Decay

    Sugar is know to cause tooth decay and the more it is consumed, the more severe the problem can get.

    Over time, sugary foods can lead to plaque build up which can lead to tooth loss.

    Increase In Appetite

    Like I stated before, sugar can be addictive, causing you to want to eat more and more. Cutting out sugar will help regulate your appetite and keep all those cravings at bay.

    Summary

    I hope this post has given you some good reasons for cutting out sugar from your diet. If you find it hard to eliminate sugar from your diet then consider taking small steps and do it gradually. Just remember the sooner you do it, the better off you will be.

    The post Cutting Out Sugar: 10 Reasons You Need To Do It Now appeared first on Exercise and Nutrition Tips.

       
  • 20 Mar 2016

    Weak Core Muscles? 5 Signs You Need To Strengthen It

    Do You Have Weak Core Muscles?

    core musclesWhen it comes to neglected body parts, the core muscles are at the top of the list as having large biceps or tone legs seem to be the focus to look more attractive.

    The core muscles, which are some of the most functional and important muscles we have, play a major role in how we perform and stay safe during everyday activities. The core is not just the abdominal muscles as it also includes the lower back, obliques, and pelvis.

    If you are showing any of the signs below , then you may have a weak core.

    You Have Poor Posture

    Hunching over when standing, slumping over when sitting, and slouching when walking, are all signs your core is weak. The core muscles wrap around the abdomen and play an important role in preventing your body from toppling over as they help keep your back in the correct alignment. If you attempt to keep your back straight but after a few minutes start feeling fatigued doing so, this can mean the muscles of the core just aren’t strong enough to keep your body supported.

    Pain In The Lower Back

    While lower back pain doesn’t always mean it is from a weak core, it can be one of the symptoms associated with it. This lower back pain can occur when performing exercise with poor form or just from regular activities not being done correctly.

    A great example of poor form is the sit-ups as many people use their back and hip flexors to do the exercise rather than their stomach muscles which can cause unecessary pain and stress. When you are not able to count on your core muscles for power, you are putting the rest of your body at risk.

    Poor Balance

    As stated before, the muscles of the core helps maintain posture, and it is also responsible for keeping you balanced during movement. Many people who have a weak core will display a difficulty in balance in such activities as walking long distances or standing for a prolonged time.

    The main reason for this is that the core muscles will fatigue quickly and are not capable of keeping the lower and upper body working in unison. Having a strong core gives you the ability to have control over your legs and arms when you move, which will give you a boost to your stamina and give you the ability to stay stable.

    Unable To Bend

    The core muscles are activated when you bend over, this includes contracting your ab muscles so you can shift your equilibrium which prevents you from falling completely over. A core that is weak makes this movement extremely difficult, resulting usually in a short period of quivering or pains in the abdomen. Having little core strength also makes it a lot harder to return upright after you were bending over.

    The movement of standing back up involves your oblique and lower back muscles to help pull you up, along with the abs to stabilize you again. If you find yourself able to bend but just can’t return to the standing position without extreme exertion or discomfort, then you probably have a weak core.

    Complications When Running

    Just about every type of exercise has your core muscles involved in some way, this all leads to different signs of a weak core. Running is a type of exercise that a weak core will effect performance because of your positioning and posture.

    Having weak core strength makes it hard to keep your shoulders and head up, which leads to hunching forward when running.

    In time, this will lead to start to lose your form over time. If you find when running that after a few minutes you start losing control of your legs and going slower this could be from a weak core.

    Summary

    The good news about a lack of core strength is that it can be fixed. A simple exercise routine which targets your core muscles can have major improvements in your fitness regimen and in everyday life activities.

    The post Weak Core Muscles? 5 Signs You Need To Strengthen It appeared first on Exercise and Nutrition Tips.

       

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