GET YOUR PRE-PREGNANCY BODY BACK WITH THESE 5 TIPS

The myth that you will never be able to get your body back that you had before children is true to some extent. You will not be able to get that body back without hard work and a lifestyle change as metabolisms tend to slow as we age. Taking a positive attitude will also be necessary as it can be easy to get discouraged if your hard work doesn’t seem to be paying off. Gradually get into the swing of things as doing too much too quickly can lead to injury putting yourself in a worse situation than you originally were in. Below are tips that can be life changing and allow you to have that body you had before you started a family.

Meal Prepping For Yourself And The Family

Meal prepping for yourself as well as the family can help you all eat in a more healthy fashion. Portion control is not as important when you are eating things like raw vegetables, fruits, or lean meats. Growing children should not have portions limited unless they are chronically overweight. After a long day at the gym or at work it can be nice to throw a healthy meal into the oven and relax until it is done. The Paleo diet grew popular with the Crossfit boom while the Ketogenic diet is now the trend. Both of these incorporate eating healthy things and cutting out carbs from rice or bread which helps dieters lose weights.

Exercise Before The Kids Wake Up

Being a mother means that you have quite a bit to do in the morning when the children wake up. Take time before they usually wake up to get a workout in whether it is at the gym or you have workout equipment at home. Something as simple as getting in a 30 minute spin on a stationary bike can transform your body over time. In addition to this it will help spike your metabolism for the rest of the day. If you do not have workout equipment something as simple as a yoga mat can allow you to do a workout you find on YouTube. There are so many different workouts to follow along with that it can be  a great change in pace compared to your usual afternoon workouts.

Try Out Some HIIT Workouts

HIIT or high intensity interval training has been shown to shed the pounds and it is not complicated to do. Something as simple as a minute sprint followed by a few minutes of moderate walking done 10 or so times can do wonders. This helps boost improve insulin sensitivity as well as boosts metabolism for quite a long time. With these workouts only taking 25 to 45 minutes including warm up and warm down it would be unwise to not try this a few times. This is used by fitness buffs as well as professional athletes so it is now time for you to try it!

Set Milestones On The Way To Your Ultimate Goal

Finding a goal that you can work towards is important as otherwise you are working towards nothing. Attaining your ideal body will take time so it is essential to set milestones on the way to achieving the ultimate goal. If you cannot do this then you need to find a trainer that can,  making it a part of your daily lifestyle, and creating and maintaining an optimistic state of mind. Find the right training program to help motivate you towards moving forward.

Utilize Supplements To Amp Up Workouts/Quicken Recovery

Supplements have come a long way in the last decade with a supplement for nearly every need. The most basic supplement you should be taking is a multivitamin as there are a variety. Certain multivitamins have different nutrients with some being great for joint health while others can be great for hair/skin. Recovery supplements need to be taken so you can come back day after day and perform at your highest level. A whey protein powder can be great after a workout while a casein protein powder is perfect for before bed. There are so many resources online of how to build a perfect supplement program that it should not be too difficult. Avoid pre-workouts as some of these have been found to be bad for long term use and a strong cup of coffee can do the same job as most pre-workouts on the market.

The world of a mother is busy to say the least and adding the above to your routine might seem overwhelming. For this reason implement each of these tips a few weeks apart as you should not go full throttle when first starting out. Do what many think is impossible and get into your. 

read more →

Burning fat habits to stay healthy

1.STOCK UP ON FIBER-Fiber helpes you lose fat by fighting hunger pangs and lowering insuline level .you should be eating between 25-35 grams of fiber a day .

2.EAT MORE PROTEIN AND VEGGIES-These foods helpes you lose body fat even when you're not working out. Spinach,eggs,blackbeans.

3.AVOID WHITE CARBS- Don't eat too many simple carbs with low nutritional value .these include, pasta ,bread rice ,potatoes and fried foods.

4.CONSTRUCT A MEAL PLAN-Put together healthy meals and alternate a new meal every few week for a little veraity.

5.STAY HYDRATED- Watet transfer important nutrients throughout your body stay away from high calorie drinks like soda and juice, but drinking tea and coffee without white creamer is fine .

6.HAVE A CHEAT DAY- Take one day out of the week to break your diet .it turns out that a cheat day help improve fat loss by maintaining your metabolic rate SO Go CRAZY!

7.CARDIO IN MODERATION IS KEY-Cardio helps burn fat but too much cardio will send your body into a catabolic state. This is when your body switches from burning fat to burning muscles keep your cardio workout to four 30 minutes sessions per week.

8.SLEEP-Many of the fat burning processes take place while you're a sleep .sleeping any where between 6 to 10 hourss gives your body enough time to burn that fat away 

9.BE PATIENT- Losing body fat can be  difficalt everyone's body is different and what may work for others may not work for you.but these steps will definitely keep you healthy .

read more →

STOP MASTURBATION ADDICTION

Masturbation happens in every culture, across every period of history, and it's the way most adolescents discover what they enjoy before embarking on adult sexual relationships. Masturbation is a healthy and natural part of human sexuality and development. However, if you are unable to control your urge to masturbate or if frequent masturbation is interfering with your school, work, or social life, then it's possible to gain control.

Know when to seek help. Masturbation is a natural and healthy behavior. Even if you masturbate often, you may not have an addiction. If you cannot control your thoughts or urges or if masturbation is preventing you from participating in school or work, it may be time to reach out for help. Don't feel ashamed, and remember that many people have similar problems. Seeking help is a brave action, and most people you ask will see it as such.

STAYING BUSY AND FOCUSED


Find another outlet for your time and energy. Fill your life with engaging activities. The excitement of doing something different can help replace the urge to masturbate, and you'll have a go-to distraction next time you're tempted. Try some of these options:

• Be creative. The process of turning sexual urges into creative output (called sublimation) is something on which monks and sages have relied upon for centuries. Start writing, learn to play a musical instrument, paint, draw, or do whatever else makes you feel like you're doing something productive.
• Play sports. It takes discipline and persistence to excel at a sport. Develop an interest in running or swimming, or a group sport like soccer, football, basketball, or tennis. Also, any form of exercise will help you relieve tension, feel happier, and make you focus on your physicality in a positive way. Yoga is another form of exercise that can help you feel more relaxed and less likely to feel the sudden urge to masturbate.
• Eat a healthy diet. Fruits and vegetables have healthy effects on the body and provide nutrients necessary to increase your energy to make you more active throughout the day. Minimize consumption of aphrodisiac foods, such as oysters, salmon, chili peppers, coffee, avocados, banana, and chocolate.
• Find a new hobby, or cultivate a skill. Learning something that takes a while to master can refocus your brain on the delayed gratification of achieving goals instead of the instant gratification of masturbation. Try skills like cooking, woodshop, archery, baking, public speaking, or gardening.
• Volunteer your time. Devote your energy to helping teens who've been less fortunate than you, such as working at a shelter, tutoring low-income students, cleaning up blighted areas, or raising money for a good cause. You'll get an altruistic feeling from helping others, and you'll have less time to stray from your goals.
• Get enough sleep. Urges to masturbate can be exceedingly strong, so make sure you have enough energy to fight those urges. Try to get at least 8 hours of sleep. If you frequently forget to go to bed at a reasonable hour, set an alarm to remind you.

Make a plan for avoiding masturbation during your go to times of the day. If you have problems before going to bed or in the shower, refrain from any temptation to masturbate. For instance, if it's a problem late at night, drop to the floor and do push-ups until you're too exhausted to do anything but fall asleep. If you find shower time too tempting, start using ice cold water only — you won't want to be in there for long; cold shower will offer the added benefit of saving you time and water.

• If you always masturbate when you get home from school, make sure to have a solid plan to stave off any boredom you may feel. If you have so little to do that your mind frequently wanders to sexual thoughts, occupy your schedule. You'll find it gets easier to avoid masturbation if you're too busy or tired to spare any energy for distractions.
• If you're tempted to masturbate in the morning, try to sleep with more than just one layer of clothing so touching yourself is more of an effort.

Stop watching porn . One of the reasons you may be masturbating so much is that you know that you can access porn within seconds if you desire. However, if you don't have the willpower to stop looking at the porn on your own, then you may have to take other measures to get the job done:

• Consider installing porn-blocking software on your computer. Of course you will know the password to bypass the blocking function, but just having it pop up will remind you of your priorities. You can also type a random password in a text file, copy and paste it when you enter your password and verify it, then delete the text file. Then, you will not be able to know the password of your own porn-blocker. This is the best way to keep you strong and spare you the struggle.
• If you have the tendency to masturbate looking at porn on the computer, try moving your computer into a room where others can see you.
• If you have a physical collection of porn, dispose of it ASAP (as soon as possible).

1. Don't believe the myths about the harms of masturbation. If you want to stop your masturbation addiction, then you should do it for reasons that are personal and moral, not for reasons that are health-related. Here are some things that masturbation will not do to your body.
   

   • Masturbation will not cause infertility, premature ejaculation, or impotence.
   • Masturbation will not cause insanity.
   • Masturbation will not cause blindness or even eye floaters.
   • Masturbation will not cause frequent urination.
   • Masturbation does not affect facial hair, growth, facial features, kidneys, testicles, cause skin problems, or cause any major physical issues! These are all myths.

read more →

 NUTRITION PLAN- FACE FAT LOSS

 NOTE: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

 MEAL 1 -½ cup Oats -10 Almonds -6 Boiled Eggs (1 whole +5 white) OR WHEY ISOLATE PROTEIN -Half apple - Sprinkle cinnamon

 MEAL 2 -Omelette (6 egg whites) -1/2 Spinach

 MEAL 3 -½ cup Brown Rice OR Whole Wheat Pasta -½ cup pasta Sauce OR BBQ sauce (no added sugar) -100g Chicken or Fresh LOW FAT Paneer (Add BROCOLI and ASPARAGUS in pasta or brown rice) -Ginger, Garlic and green chillies

 MEAL 4 -1/2cup Roasted Soy beans OR 100g Low fat tofu -GREEN TEA OR BLACK COFFEE

 MEAL 5 -1/2 cup Brown Rice or 1 Whole Wheat ROTI -100g Mixed Lentil -Salad (Cabbage, Cucumber, tomato) - Ginger, Garlic and green chillies

MEAL 6 -250ml Non-fat Milk -5 Almonds - Sprinkle cinnamon

 Note: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal. Use this DIET CHART after fixing the quantity per your requirements. As the Quantity of ingredients will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

 PEAK WEEK TECHNIQUE

MONDAY CARBS- 50% DROP WATER- 6 LTR SALT- NORMAL

TUESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- NORMAL

 WEDNESDAY CARBS- FURTHER 50% DROP WATER- 6-7 LTR SALT- 50% DROP PROTEIN & FATS GOES UP BY 5-10%

 THURSDAY CARBS- ZERO WATER- 6-7 LTR SALT- FURTHER 50% DROP PROTEIN & FATS GOES UP BY 5-10%

 FRIDAY CARBS= MONDAY WATER- 3 LTR SALT- MINIMUM

 SATURDAY CARBS- 2* MONDAY WATER- 1 LTR SALT- ZERO (ONLY INTRODUCE 2-3 HOURS PRIOR TO SHOOT)

read more →

1.SETTING A GOAL-First set a goal how much % you want to cut and set a rough deadline ,then you have idea that how much time you take to reach your goal.what will hapend when you set a goal or deadline ? a sense of urgency will creat and devloped and this dead line motivate me to reach your goal, whenever you will out of focus with your goal.that prepare you mentally.

2.FIXING NUTRITION-Nutrition alone  has more  power full to change our body composition . reducing a nutrition it dosn't means you eat less.nutrition can only fix by nutrition.

#HOW DO YOU FIX NUTRITION- first take a pen  paper and record all day food, how much you are consuming ,note every singel  thing .protein ,carbs,fat,these thing you replace it with healthy food ,quantity will not be change.

3.ADD TRAINING-implement training in your daily life .

NOW YOU CAN EASYLY LOSS FAT IF YOU WANT TO CONTENUE MORE THEN .

4.QUANTITY OF FOOD- In this time you will eat same thing same nutriten but in less quantity.

5.DROPING CALORIES-Start droping calories per week 200=aperox.

read more →

The few thing lead to high cholesterol . what you eat, how physically active you are, and your genetics.

What is cholesterol?

Cholesterol is a waxy fat-like substance that’s naturally made in your body, by your liver. It’s needed to make hormones and vitamin D. Cholesterol is also used to make a substance, called bile salts, that helps to digest some of the food you eat.

Do I need cholesterol?

Everyone needs to have some cholesterol in their blood, but having too much LDL can increase the risk of developing heart disease. Keeping your cholesterol levels within the normal range is one way to help prevent disease later in life.

What foods can increase cholesterol levels?

The cholesterol found in food (dietary cholesterol) is different from the cholesterol found in your body (blood cholesterol). You may have heard the recommendation to avoid dietary cholesterol to help lower blood cholesterol levels. However, recent research shows that dietary cholesterol has minimal, if any, effect on blood cholesterol. Nutrition facts labels still list the amount of cholesterol in a food. If you look at labels you may notice that eggs and meat are two foods that contain cholesterol.

On the other hand, other foods that are high in saturated fats and trans fats may increase blood cholesterol levels. Saturated fats are found in animal products that we eat and drink such as milk, cheese, ice-cream, butter, fatty meats like bacon and sausage, poultry with skin, and egg yolks. This does not mean that you need to avoid these foods, just eat them in moderation. Trans fats, which are artificially made by food manufacturers, can show up in foods such as french fries, chips, crackers, muffins, and cookies. Check the nutrition facts label to see if any amount of trans fat is listed and try to avoid foods that contain any if you can. Avoiding foods with “hydrogenated and partially hydrogenated oils” listed on the ingredient list will also ensure that you are not eating any trans fat.

Why do I have high cholesterol?

Sometimes, genes passed down from your family can cause you to have high cholesterol beginning when you are young. This is because your body may make too much cholesterol. Other times, you may have high cholesterol because of what you eat, how active you are, or whether you drink alcohol or smoke.

How can I lower my cholesterol?

If you have high cholesterol you can work towards lowering it by maintaining or reaching a healthy weight, exercising, not smoking, and choosing healthy foods and drinks.

• Make your meals look more like MyPlate with whole grains, lean proteins, fruits, veggies, and low-fat dairy.
• Read the Nutrition Facts Label on food products you buy to keep the amount of saturated fat and trans fat in your diet low.
• Choose unsaturated fats such as olive oil, canola oil, nuts, seeds, and avocado in place of saturated and trans fats.
• Eat more fiber from fruits, veggies, beans and whole grains. Aim for 25-28 grams of fiber per day. Foods with soluble fiber in them grab onto cholesterol in your digestive system and drag it out before it has a chance to get into your blood.

Girls ages 9-18 should get 30% of their calories each day from fat. Most fats should be from foods with unsaturated fats (like nuts, fish, and vegetable oils) and with less fats coming from foods with saturated and trans fats (like desserts, fried foods, and meats like bacon and sausage).

read more →