Start your day with breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza! See also: Breakfast on the Fly
Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups -- a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are okay for occasional snacking.
Work up a Sweat
Vigorous work-outs -- when you're breathing hard and sweating -- help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
Don't Eat Too Much of One Thing
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.
Get Fit With Friends and Family
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. (See: Easy Ways to Eat More Fruit). Try vegetables raw, on a sandwich or in a salad.
Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.
Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.
Make Healthy Eating and Physical Activities Fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous -- try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals -- don't try changing too much at once.
Monday, October 12, 2009
Some Easy Exercise Tips
Do you sometimes wake up in the morning and think that you just can’t be bothered trying to cram in that 30 or 40 minute jog? Mmmm…often?
Well, once you get into the habit, so to speak, it is not that bad. Actually, it gets easier each day. And why jog anyway? A brisk 30 or 40 minute walk does wonders for your circulation and burns more fat than jogging.
Moreover, walking is easier to sustain for longer periods of time than jogging for many people, and less stress on knee and hip joints. After a couple of weeks, you will start to look forward to those early morning walking sessions, and before you know it, you will be addicted. As the addiction starts to take hold, you may even be able to squeeze in a few stomach crunches – not too many to start with, maybe 10, or 15 even.
Then before you know it, you will be doing three sets of 20 and so on. While you’re down there on the floor, why not do some leg presses, and a couple of push-ups – the half ones designed for women.
So, when you look back on those feelings of dread you once felt at the thought of an early morning walk, you can feel good about yourself and the healthy lifestyle you have adopted and are able to successfully maintain and enjoy.
Well, once you get into the habit, so to speak, it is not that bad. Actually, it gets easier each day. And why jog anyway? A brisk 30 or 40 minute walk does wonders for your circulation and burns more fat than jogging.
Moreover, walking is easier to sustain for longer periods of time than jogging for many people, and less stress on knee and hip joints. After a couple of weeks, you will start to look forward to those early morning walking sessions, and before you know it, you will be addicted. As the addiction starts to take hold, you may even be able to squeeze in a few stomach crunches – not too many to start with, maybe 10, or 15 even.
Then before you know it, you will be doing three sets of 20 and so on. While you’re down there on the floor, why not do some leg presses, and a couple of push-ups – the half ones designed for women.
So, when you look back on those feelings of dread you once felt at the thought of an early morning walk, you can feel good about yourself and the healthy lifestyle you have adopted and are able to successfully maintain and enjoy.
Ten Easy Exercise Tips to Help You Get Fit
Achieving effective weight loss and building a healthy body is a process that takes dedication and lots of hard work. While forming a nutritious diet fortified with vegetables, whole grains and lean meat is an absolutely essential part of maintaining optimal health, exercise is the only way in which you can physically transform your shape. When you include both cardiovascular and weight training in your exercise program you will reduce levels of fat while increasing lean muscle to forge a leaner, stronger and healthier physique.
Your body loves to exercise, so get moving! The benefits of physical activity are boundless. Exercise gives you energy, lifts your mood, relieves stress, lowers your blood pressure, vitalizes your heart and lungs, and reduces your risk for disease. Physical activity must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed. Patience is essential. Don’t try to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness.
Remember, you can’t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you persevere, and the prize is worth the price. Here are ten easy tips to help you jumpstart your way to a safe workout and a better body.
1. The general recommendation for physical activity is at least 30 minutes a day for good health. This doesn't have to be a chore. You can sneak exercise into your day for a few minutes at a time. To get a total of at least 30 minutes of activity a day, try making these small changes in your daily routine:
*Take the stairs instead of the elevator.
*Take 2 or 3 short walking breaks at work each day.
*Walk around the house while you talk on a cordless phone.
*Walk and talk with a friend at lunch.
*Get off the bus or subway one stop early and walk the rest of the way.
2. Walking is easily the most popular form of exercise. Studies show that when done briskly on a regular schedule, walking can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure and increase the efficiency of the heart and lungs. It also helps burn excess calories. Here are some ideas to help you develop an efficient walking style:
* Hold your head erect and keep back straight and abdomen flat. Toes should point straight ahead and arms should swing loosely at sides.
* Land on the heel of the foot and roll forward to drive off the ball of the foot. walking only on the ball of the foot, or in a flat-footed style, may cause fatigue and soreness.
* Take long, easy strides, but don't strain for distance. When walking up or down hills, or at a very rapid pace, lean forward slightly.
* Breathe deeply (with mouth open, if that is more comfortable).
3. Using free weights is an excellent way to improve your fitness. You can increase the rate at which you burn calories, increase your muscle strength and size, and increase the strength of your bones. The term “free weight” means the equipment will not restrict movement. Thus, the use of barbells and dumbbells requires more muscular coordination than machines. Because movement is not restricted, the risk of injury is higher than with machines. Precautions must be taken when using free weights. Specifically, ensure you have a good grip, maintain a stable position sitting or standing, use good technique or form, and solicit proper instruction from an exercise professional.
4. The following are some things you can do to make sure you are exercising with weights safely:
* Be sure to start slowly and build up your activities and your level of effort gradually. Doing too much exercise too soon can hurt you, especially if you have been inactive.
* Avoid holding your breath and straining while lifting a weight. This raises your blood pressure. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion; inhale during relaxation. For example, if you are lifting something breathe out on the lift; breathe in on the release.
* When picking weights up off the floor (or putting them down), lift with your legs, not your back.
* Most accidents occur when a weight falls on a body part. This happens when a weight plate is not secure on a bar or when a dumbbell falls out of a person’s hand.
* Consider how you intend to use the weights. If you are using the weights for general fitness, you probably do not need a partner to spot for you. If you are buying free weights to increase muscle size, therefore lifting heavy weights, find a training partner to help you.
5. Timing when you eat and drink in relation to your exercise program is important. Whether your exercise routine is light, moderate, or strenuous there are some guidelines to consider when it comes to eating and drinking around workouts. Before exercising, eat a carbohydrate snack such as yogurt or a bagel one to two hours before exercising so you’ll have the right amount of fuel for your workout, and drink at least two cups of water. During the workout drink about 4 ounces of water every 20 minutes. In high heat or humidity, try a sports drink to preserve energy stores. After you workout you’ll need to replenish lost water to prevent dehydration. Weigh yourself before and after exercise to find how much fluid you’ve lost. For every pound lost drink two cups of non-caffeinated and non-alcoholic liquid.
6. If you are actively performing weight training exercises it is important to give the muscles you are working adequate period to rest in between sets. Usually one to three minutes is appropriate. Rest allows for the muscle’s energy sources to be replenished. On a broader scale, allow two to three days between workouts of the same muscle group. You want to give your body the right amount of time to recover from the stress of a productive workout, helping to build your muscle strength and endurance.
7. All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-colored clothing that reflects the sun’s rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it’s easy to shed one of them if you become too warm.
8. When you workout is often a matter of preference. The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day’s worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It’s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.
9. Whenever you miss a few workout sessions (more than a week), you may need to resume exercising at a lower level than before. If you miss a few sessions because of a temporary, minor illness such as a cold, wait until you feel normal before you resume exercising. Or if you have a minor injury, wait until the pain disappears. When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising. Whatever the reasons for missing sessions, don't worry about the missed days. Just get back into your routine and think about the progress you will be making toward your exercise goal.
10. Lastly, maintaining a positive attitude is an essential part of exercising and losing weight. Always keep a realistic and achievable weight loss and fitness goal in mind. Remember, gaining weight didn’t happen overnight and neither will weight loss. Take your weight loss plan one step at a time. It is important to have a mental picture of you at your healthy weight and keep visualizing yourself until you reach your goal. It is only natural to slip and fall while on a weight loss plan. This does not mean the end of the world. Take a deep breath, dust yourself off and get back on track the next day. As you successfully drop unwanted pounds, be sure to reward yourself. Go shopping for new clothes, buy tickets for a ball game, concert or play. Make a list of some of your favorite activities and tie them to your weight loss or fitness goals. As you complete each goal have your reward.
Your body loves to exercise, so get moving! The benefits of physical activity are boundless. Exercise gives you energy, lifts your mood, relieves stress, lowers your blood pressure, vitalizes your heart and lungs, and reduces your risk for disease. Physical activity must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed. Patience is essential. Don’t try to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness.
Remember, you can’t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you persevere, and the prize is worth the price. Here are ten easy tips to help you jumpstart your way to a safe workout and a better body.
1. The general recommendation for physical activity is at least 30 minutes a day for good health. This doesn't have to be a chore. You can sneak exercise into your day for a few minutes at a time. To get a total of at least 30 minutes of activity a day, try making these small changes in your daily routine:
*Take the stairs instead of the elevator.
*Take 2 or 3 short walking breaks at work each day.
*Walk around the house while you talk on a cordless phone.
*Walk and talk with a friend at lunch.
*Get off the bus or subway one stop early and walk the rest of the way.
2. Walking is easily the most popular form of exercise. Studies show that when done briskly on a regular schedule, walking can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure and increase the efficiency of the heart and lungs. It also helps burn excess calories. Here are some ideas to help you develop an efficient walking style:
* Hold your head erect and keep back straight and abdomen flat. Toes should point straight ahead and arms should swing loosely at sides.
* Land on the heel of the foot and roll forward to drive off the ball of the foot. walking only on the ball of the foot, or in a flat-footed style, may cause fatigue and soreness.
* Take long, easy strides, but don't strain for distance. When walking up or down hills, or at a very rapid pace, lean forward slightly.
* Breathe deeply (with mouth open, if that is more comfortable).
3. Using free weights is an excellent way to improve your fitness. You can increase the rate at which you burn calories, increase your muscle strength and size, and increase the strength of your bones. The term “free weight” means the equipment will not restrict movement. Thus, the use of barbells and dumbbells requires more muscular coordination than machines. Because movement is not restricted, the risk of injury is higher than with machines. Precautions must be taken when using free weights. Specifically, ensure you have a good grip, maintain a stable position sitting or standing, use good technique or form, and solicit proper instruction from an exercise professional.
4. The following are some things you can do to make sure you are exercising with weights safely:
* Be sure to start slowly and build up your activities and your level of effort gradually. Doing too much exercise too soon can hurt you, especially if you have been inactive.
* Avoid holding your breath and straining while lifting a weight. This raises your blood pressure. If you have high blood pressure, pay special attention to this tip. It may seem strange at first, but the rule is to exhale during muscle exertion; inhale during relaxation. For example, if you are lifting something breathe out on the lift; breathe in on the release.
* When picking weights up off the floor (or putting them down), lift with your legs, not your back.
* Most accidents occur when a weight falls on a body part. This happens when a weight plate is not secure on a bar or when a dumbbell falls out of a person’s hand.
* Consider how you intend to use the weights. If you are using the weights for general fitness, you probably do not need a partner to spot for you. If you are buying free weights to increase muscle size, therefore lifting heavy weights, find a training partner to help you.
5. Timing when you eat and drink in relation to your exercise program is important. Whether your exercise routine is light, moderate, or strenuous there are some guidelines to consider when it comes to eating and drinking around workouts. Before exercising, eat a carbohydrate snack such as yogurt or a bagel one to two hours before exercising so you’ll have the right amount of fuel for your workout, and drink at least two cups of water. During the workout drink about 4 ounces of water every 20 minutes. In high heat or humidity, try a sports drink to preserve energy stores. After you workout you’ll need to replenish lost water to prevent dehydration. Weigh yourself before and after exercise to find how much fluid you’ve lost. For every pound lost drink two cups of non-caffeinated and non-alcoholic liquid.
6. If you are actively performing weight training exercises it is important to give the muscles you are working adequate period to rest in between sets. Usually one to three minutes is appropriate. Rest allows for the muscle’s energy sources to be replenished. On a broader scale, allow two to three days between workouts of the same muscle group. You want to give your body the right amount of time to recover from the stress of a productive workout, helping to build your muscle strength and endurance.
7. All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-colored clothing that reflects the sun’s rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it’s easy to shed one of them if you become too warm.
8. When you workout is often a matter of preference. The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day’s worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It’s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.
9. Whenever you miss a few workout sessions (more than a week), you may need to resume exercising at a lower level than before. If you miss a few sessions because of a temporary, minor illness such as a cold, wait until you feel normal before you resume exercising. Or if you have a minor injury, wait until the pain disappears. When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising. Whatever the reasons for missing sessions, don't worry about the missed days. Just get back into your routine and think about the progress you will be making toward your exercise goal.
10. Lastly, maintaining a positive attitude is an essential part of exercising and losing weight. Always keep a realistic and achievable weight loss and fitness goal in mind. Remember, gaining weight didn’t happen overnight and neither will weight loss. Take your weight loss plan one step at a time. It is important to have a mental picture of you at your healthy weight and keep visualizing yourself until you reach your goal. It is only natural to slip and fall while on a weight loss plan. This does not mean the end of the world. Take a deep breath, dust yourself off and get back on track the next day. As you successfully drop unwanted pounds, be sure to reward yourself. Go shopping for new clothes, buy tickets for a ball game, concert or play. Make a list of some of your favorite activities and tie them to your weight loss or fitness goals. As you complete each goal have your reward.
Exercise Your Brain
Here is an awesome statistic - People that get into a 'routine' are more likely to get diseases like Lou Gehrig's disease, Dementia, or other problems that affect brain function to the body. By 'routine', I mean your literal daily routine and the muscles you use in that routine. For example, when you wake up, what is the first foot you put on the ground? How about when you walk into the bathroom, do you always turn the same direction? Do you use the same hand to grab the doorknob to get into the bathroom? When you open the shower door, do you use the same arm everyday? Which foot is first to step into the shower? Which hand do you wash your body with, and what side of your body do you star on? Which foot is first to step out of the shower? Do you dry off your arms first? Which hand do you brush your teeth with?
At the moment, you are probably thinking "Who the heck thinks about this stuff?". I do. Why? Because I want to have stellar utilization of my brains ability to send innervative signals to the muscles in my body to activate when necessary and prevent mental problems down the road. The point of all those questions is for you to consider how much you are really using your brain. When you go through the same morning routine (for example), your brain is not really functioning much because it is so 'routine'. You know that you don't really think about how to brush your teeth - you just brush them. By forcing yourself to use your left hand to brush your teeth (if you normally use your right), guess where the signal comes from for your left arm to do that? Yup, your brain. You will feel moronic at first, but after several times your brain will be sending the proper signals to your arm on how to utilize your arm to perform the motions to brush your teeth with ease.
The more you train your brain to innervate muscles that you don't normally use (maybe like reading holding the book in your left hand rather than your right) in a normal day, the more prepared your body will be to respond to random events/stimulus. You will also be training your brain and lessening the chance of the illnesses that come from your brains inability to function properly.
At the moment, you are probably thinking "Who the heck thinks about this stuff?". I do. Why? Because I want to have stellar utilization of my brains ability to send innervative signals to the muscles in my body to activate when necessary and prevent mental problems down the road. The point of all those questions is for you to consider how much you are really using your brain. When you go through the same morning routine (for example), your brain is not really functioning much because it is so 'routine'. You know that you don't really think about how to brush your teeth - you just brush them. By forcing yourself to use your left hand to brush your teeth (if you normally use your right), guess where the signal comes from for your left arm to do that? Yup, your brain. You will feel moronic at first, but after several times your brain will be sending the proper signals to your arm on how to utilize your arm to perform the motions to brush your teeth with ease.
The more you train your brain to innervate muscles that you don't normally use (maybe like reading holding the book in your left hand rather than your right) in a normal day, the more prepared your body will be to respond to random events/stimulus. You will also be training your brain and lessening the chance of the illnesses that come from your brains inability to function properly.
Blood Infection
Blood infection is perhaps one of the most lethal diseases that any one can ever have. We have heard about the cancer, aids and what not. However, the interesting point to notice is that what makes blood infection the most lethal disease. Blood infection is usually referred as septicaemia or Sepsis. This is a very common disease and has spread out throughout the world. Blood infection can happen due to various reasons. However, one thing that you need to remember is that blood infection is very serious and a little delay in treatment or non-availability of proper treatment can lead to death.
Blood infection is the process whereby the bacteria produce a lot of toxins in the blood. This causes sepsis which causes intense damage to the blood cells. This can also have a direct impact on the veins and therefore it will eventually cause the hindrance in small veins. These are the veins which play a key role in circulating the blood throughout the body. Once the sepsis occurs, the patient can suffer heart seizures or attack. This needs to be prevented by taking counter measures and putting him on proper treatment.
There are many factors which can lead to sepsis. These include:
• Bacteria: The biggest ever carrier of sepsis or blood infection is usually the bacteria. Bacteria are a normal thing for our bodies. However not taking proper medication or ignoring the increasing bacteria can lead to a great blood loss and sepsis.
• Fungi: Another factor which plays a key role in starting the sepsis is fungi. Fungi can spread throughout the body by travelling through blood. Therefore, it pollutes the blood as well and causes sepsis.
• Kidney infections: Kidney infections can also lead to the sepsis. Since kidneys have a major role in our body and are directly related to the blood, therefore any impact suffered by kidney as a result of infection will be equally shared by the blood as well.
• Surgical Infection: Many times, a dirty surgical tool which touched an organ of your body, can lead to infection as well. This in turn leads to blood infection. Therefore, care must be taken about the hygiene.
The Role Of Protein As A Fat Burner
Scientific studies have recently been conducted to verify the fact that if you eat more protein, especially during a lowered calorie diet, you will wind up losing less muscle tissue than those who don't. It should be pointed out here that the number one thing to remember when losing weight with any method, is to make sure you don't lose too much muscle mass. Muscles increase the metabolism greatly which means if we lose enough of it, our metabolism can drop sharply.
Muscles burn fat because they need calories for maintenance. So the more muscle you have, the more calories you will burn daily. People who go on starvation diets lose large amounts of muscle tissue. When these people return to normal eating habits, their metabolism will actually work slower from the lost muscle mass. They will tend to put on even more weight than they initially lost from dieting and losing weight becomes even harder and frustrating.
Protein is a word that literally means "of prime importance". It is an essential nutrient that is used to build the body, especially the muscles. It's also used to build organs, hair, hormones, nails and many more body parts. The human body cannot operate or survive without adequate protein. People who tend to have issues with their weight were found to eat much less protein than needed. Your protein needs will be much higher if you regularly engange in exercise or are very mentally active.
Protein is such a useful tool for weight loss in many ways, one of them being for it's thermic value. Of all the food types, protein has the highest thermic value which means that it is the hardest to digest and uses up more calories in the process. Taking longer to digest, it will leave you feeling satisfied for a longer period of time. It also doesn't cause your blood sugar level to spike too quickly.
An important aspect of protein is that it's made up of what's called amino acids. There are actually 12 essential amino acids that the body is unable to produce by itself and has to acquire them from external food sources. The majority of people are deficient in certain amino acids. This is either because they simply don't consume enough, or that they don't eat foods that have high quality protein within them that the body can easily assimilate. Eggs and yogurt contain protein of high biological value. What this means is that we can use this type of protein much easier than other types. Another good source is whey protein powder.
If the foods that you eat regularly are low in nutrients and amino acids, your body will be hungry more often. This is because it needs to eat a lot to get those nutrients that it needs. If on the other hand, you started to eat nutrient-dense foods, the body will need less food and only need food when it needs calories for energy. This is actually one of the biggest reasons why people fail on crash or fad types of diets. They feel intense hunger when depriving their body from what it really needs.
It needs to be mentioned here that when cook protein, parts of it actually get transformed and destroys certain key amino acids. Protein is sensitive to heat, so it is a good idea to add a few raw protein sources to your current diet. These could include seeds, yogurt, nuts, fruit, some vegetables, whey and cheese that have not been cooked. This will provide you with all 12 of those essential amino acids that the body craves. It can then produce the other acids from the initial 12.
To also help preserve the muscle tissue in the body, you can do more exercise or weight training. If your body needs it's muscle for frequent motion, it will tend not to use them as fuel. It will begin using stores of fat to feed the muscles and cells in the body.
Muscles burn fat because they need calories for maintenance. So the more muscle you have, the more calories you will burn daily. People who go on starvation diets lose large amounts of muscle tissue. When these people return to normal eating habits, their metabolism will actually work slower from the lost muscle mass. They will tend to put on even more weight than they initially lost from dieting and losing weight becomes even harder and frustrating.
Protein is a word that literally means "of prime importance". It is an essential nutrient that is used to build the body, especially the muscles. It's also used to build organs, hair, hormones, nails and many more body parts. The human body cannot operate or survive without adequate protein. People who tend to have issues with their weight were found to eat much less protein than needed. Your protein needs will be much higher if you regularly engange in exercise or are very mentally active.
Protein is such a useful tool for weight loss in many ways, one of them being for it's thermic value. Of all the food types, protein has the highest thermic value which means that it is the hardest to digest and uses up more calories in the process. Taking longer to digest, it will leave you feeling satisfied for a longer period of time. It also doesn't cause your blood sugar level to spike too quickly.
An important aspect of protein is that it's made up of what's called amino acids. There are actually 12 essential amino acids that the body is unable to produce by itself and has to acquire them from external food sources. The majority of people are deficient in certain amino acids. This is either because they simply don't consume enough, or that they don't eat foods that have high quality protein within them that the body can easily assimilate. Eggs and yogurt contain protein of high biological value. What this means is that we can use this type of protein much easier than other types. Another good source is whey protein powder.
If the foods that you eat regularly are low in nutrients and amino acids, your body will be hungry more often. This is because it needs to eat a lot to get those nutrients that it needs. If on the other hand, you started to eat nutrient-dense foods, the body will need less food and only need food when it needs calories for energy. This is actually one of the biggest reasons why people fail on crash or fad types of diets. They feel intense hunger when depriving their body from what it really needs.
It needs to be mentioned here that when cook protein, parts of it actually get transformed and destroys certain key amino acids. Protein is sensitive to heat, so it is a good idea to add a few raw protein sources to your current diet. These could include seeds, yogurt, nuts, fruit, some vegetables, whey and cheese that have not been cooked. This will provide you with all 12 of those essential amino acids that the body craves. It can then produce the other acids from the initial 12.
To also help preserve the muscle tissue in the body, you can do more exercise or weight training. If your body needs it's muscle for frequent motion, it will tend not to use them as fuel. It will begin using stores of fat to feed the muscles and cells in the body.
