Fitness – Food Pyramid http://www.foodpyramid.com Tue, 02 May 2017 10:19:05 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 Dancing to the Tune of A Leaner Beat http://www.foodpyramid.com/fitness/dancing-tune-leaner-beat-11743/ http://www.foodpyramid.com/fitness/dancing-tune-leaner-beat-11743/#respond Thu, 13 Nov 2014 20:54:36 +0000 http://www.foodpyramid.com/?p=11743 Once-upon-a time, dancing was exclusively set aside for the coordinated and the courageous. Men and women looking to take part in new social circles signed up for ballroom classes while […]

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Once-upon-a time, dancing was exclusively set aside for the coordinated and the courageous. Men and women looking to take part in new social circles signed up for ballroom classes while those braving fancier footwork salsa stepped their way into ballrooms across the globe. While spa- goers waltzed their way through candle-lit dining rooms, top-tier professionals tangoed the night away in exclusive clubs.

No matter where their dance shoes take them, the unifying, underlying factors when it comes to dance are the thrill of the challenge and the exhilarating beauty of a dance that is successfully pulled off. Dancer across the board from Rumba to Swing can quickstep their way to increased heart rates, toned muscles and hard- earned flexibility and balance as a result of challenging twists and turns in their partner’s skilled hands.

It shouldn’t come as much of a surprise then that dance has taken the fitness world by storm in recent years. As health fanatics zeroed in on the guaranteed physical effects of dance on the human body, media experts began to see how dance, fitness and mass audiences could result in a worldwide slim down that would rake in millions of dollars.

Dance programs have brought obesity awareness

In the fight against obesity, dance programs have become the new normal, and media moguls have targeted obesity as enemy number 1 in efforts to pull in viewers and slim-down audiences. Televised dance competitions that result in celebrity sponsored weight loss rule the airwaves. These shows have not only been successful, they’ve brought obesity awareness to a new, feather-clad level.

Obesity has also been brought to the forefront of the nation’s attention through “Let’s move!” Initiatives set in motion by the Obama administration in recent years. Television shows have taken this focus and refined dance fitness into an aesthetically appealing, celebrity studded TV event. Shows like ‘So You Think You Can Dance” and “Dancing With The Stars”, have been successful in bringing glamorized dance fitness into living rooms across America. While at first glance it may seem too sparkly to be trusted, dance fitness has proven its effectiveness by making dance not only accessible, but also desirable. The fact that the act of dance results in weight loss is an added bonus to the media-promoted fun.

dancing-with-the-stars

In the wake of dance fitness shows has come a series of school based, dance and fitness initiatives as well as a new breed of dance exercise on the market. Elementary, middle and high schools across the country are now sponsoring classes, dance offs and performances in the name of fighting childhood obesity. Modern media is often the standard when it comes to defining what’s acceptably ‘cool’ amongst younger generations. The fact that teenagers are willing to stand up and dance in the name of healthy living is a true testament to social strides that are being made as the result of dance fitness movements.

Innovative dance infusions

These new innovative dance infusions don’t try to hide the fact they’re created in efforts to combine celebrity entertainment and promote an obesity-fighting dance craze nation-wide.

Zumba fitness is one such dance movement in particular that has taken the fitness world by storm. This Latin-dance based program emphasizes cultural diversity and sensual power. A strong focus on club-type beats and an appealing line of clothing to accompany your fitness efforts has made Zumba popular across a vast range of ages and styles. With Zumba, the fight against obesity is made into a public and global effort. Zumba instructors host Zumba concerts across the world where dancers can meet collectively to dance the pounds away.

When it comes to questions of obesity, the spotlight seems to have turned away from traditional diets and aerobic step classes. Instead, the media is shining the light on dance as the key to promoting health that goes hand in hand with glamour and celebrity. If all goes according to plan, the fight against obesity will soon look like a giant Zumba concert, where followers come together to dance to the tune of a leaner beat. As dance has become more accessible to the masses, so has an awareness on health. No longer an exclusive club, dance may just be the key we’ve been looking for to make obesity a problem of the past.

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The First Lady’s Fitness – How Michelle Obama Keeps Fit http://www.foodpyramid.com/fitness/the-first-ladys-fitness-how-michelle-obama-keeps-fit-10261/ http://www.foodpyramid.com/fitness/the-first-ladys-fitness-how-michelle-obama-keeps-fit-10261/#respond Tue, 11 Jun 2013 10:11:07 +0000 http://www.foodpyramid.com/?p=10261 First lady of the United States, Michelle Obama, is certainly not a stranger to the world of healthy living. She has always been passionate about working hard to keep her […]

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the-first-ladys-fitness-how-michelle-obama-keeps-fitFirst lady of the United States, Michelle Obama, is certainly not a stranger to the world of healthy living. She has always been passionate about working hard to keep her body healthy and fit. The former vice-president of external affairs for the University of Chicago Medical Center and current first lady of the United States revealed in the April 2009 issue of O, the Oprah Magazine that she is heavily involved with several exercise routines.

“I do treadmill, I do weights…I also do some jump rope, some kickboxing – and I’d like to take up Pilates,” she told Oprah. She alluded that prioritizing exercise on the top of her list brought her happiness, which was tied to how she felt about herself. Oprah called her a ‘mighty force,’ adding that Michelle Obama’s conversation was so powerful for women.

In addition to her exercise regimen, Michelle Obama pioneered the Let’s Move! Campaign, an initiative that is dedicated to “solving the problem of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams.”

How Does Michelle Obama Keep Fit?

Cornell McClellan, the long-time trainer for the first family, broke his silence in 2009 concerning Michelle Obama’s fitness routine. He started training Michelle Obama in 1997, so he has first-hand knowledge of her daily regimen and how she came about her well-admired sculpted arms. According to McClellan, these are some of the exercises Michelle Obama does to keep fit:

  1. Intense Calorie-Burning Cardio Workout: As revealed in the Oprah interview, one intense cardio workout Michelle Obama does is going on the treadmill. A general treadmill workout usually involves a variety of speed and incline settings. Trainers encourage a treadmill routine that involves steadily increasing speed, returning back to the baseline, and increasing the speed again. Somewhere in-between you should also change your incline settings.
  2. Arm-shaping Supersets: The Chicago tribune once commented that Michelle Obama has “nicely toned biceps and triceps.” The first lady’s exercise involves arm-shaping supersets which leads to nice tones. The supersets involve three sets of triceps’ pushdowns and three sets of hammer curls using dumbbells.
  3. Jump Ropes: The first lady has been known to pack jump ropes in her suitcase when she’s on the road. Jump roping is an exercise that can easily be done no matter where you are. It is simple and does not require a technical machine.
  4. Kickboxing: This is not part of the First Lady’s daily regimen, but she does some kickboxing whenever she can.

Michelle Obama’s Food Habits

Apart from her strict exercise regimen, Michelle Obama is also health conscious when it comes to the food she eats. She openly admitted that she does not count her calories or passes up an offer of her favorite French fries, but she eats in moderation. She has a detailed food plan in place for the chef in charge of the White House menu, and it involves lots of fruits and vegetables. She encourages kids through her Let’s Move! campaign that they don’t have to skip their nuggets, but that baked nuggets are better than fried.


Reference:
1. Hutchinson B. Secret behind First Lady Michelle Obama’s Arms Finally Revealed [Internet]. NYDailyNews.com. 2009 Sept 7. Available from: http://www.nydailynews.com/news/politics/secret-behind-lady-michelle-obama-arms-finally-revealed-article-1.404401

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How to relieve sore muscles after workout? http://www.foodpyramid.com/fitness/how-to-relieve-sore-muscles-after-workout-9998/ http://www.foodpyramid.com/fitness/how-to-relieve-sore-muscles-after-workout-9998/#respond Mon, 11 Mar 2013 17:30:38 +0000 http://www.foodpyramid.com/?p=9998 Work-out and exercise demand a lot of energy and stamina which develops over time. However, in the first few weeks or even months of strenuous exercise, soaring of muscles is […]

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Work-out and exercise demand a lot of energy and stamina which develops over time. However, in the first few weeks or even months of strenuous exercise, soaring of muscles is common problem that affects daily activities as well as makes it difficult for you to stick to your regular work-out regimen.

It is always recommended to start off slowly by 10 to 20 minutes of work-out in the first few days and progressively increase the duration so that your body gets enough time to adapt to the increasing work load and stress.

Easy and workable tips to relieve sore-muscles

The tips below can help you in relieving your sore-muscles without requiring any pain-medication.

Application of heat or warmth: Applying direct or indirect warmth to muscle or body-wall is long known as an effective remedy to relieve sore-muscles. The heat can be delivered in the form of hot water bottle, steam, sauna room or just a shower with warm water. Heat relives sore-muscles by improving blood circulation that eventually wash-off neurotransmitters and chemicals that are responsible for the feeling of pain.

Stretch after work-out session: It is recommended to start your work out from stretching muscles that greatly minimizes the risk of soaring. Moreover, once you have finished the session, stretching greatly reduces the tension in muscles and also helps in restoring blood circulation across the tense and tender muscles, greatly reducing pain.

Gentle massaging: Massaging or rubbing the sore muscles help in relieving tender knots that are produced as a result of damage to small muscle fibers. You can always treat yourself with a nice professional massage or spa treatment as a reward for your hard-work. Otherwise, you can always get the help of your partner or a friend to relieve sore-muscles.

Ice-packs:  Using ice or cold compresses are long known to reduce inflammation and pain. The mechanism is simple and can be explained on scientific grounds. Using ice-cold water for bathing is an effective tip used by athletes; however, you can also go for a moderate treatment of using ice-packs on your sore-muscles. Ice packs work by gently constricting or narrowing your blood vessels to reduce the blood supply and also numb your tissue for the time-being. However, once you remove ice-pack, the blood vessels dilate quickly to restore blood supply and thereby help in washing-off lactic acid and pain neurotransmitters.

Drink plenty of fluids: During active muscle work-out session, the pain is generally the result of accumulation of lactic acid that is sensitive to pain. You can relieve sore-muscles by drinking plenty of fluids to eliminate dehydration and by washing-off lactic acid from tissues.

If all attempts fail, just bare with the pain as it will go over. But always make sure to stick to your work-out regimen. If you skip the session for a couple of days, that is fine but stay focused

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Vitamin E protects Muscles http://www.foodpyramid.com/fitness/vitamin-e-protects-muscles-4215/ http://www.foodpyramid.com/fitness/vitamin-e-protects-muscles-4215/#respond Thu, 02 Dec 2010 22:14:24 +0000 http://www.foodpyramid.com/?p=4215 Vitamin E can help your body recover from strenuous exercise. Vitamin E reduces muscle pain Vitamin E functions as an antioxidant and protects your muscles from free radicals. The free […]

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Vitamin E can help your body recover from strenuous exercise.

Vitamin E reduces muscle pain

Vitamin E functions as an antioxidant and protects your muscles from free radicals. The free radicals contribute to your aching muscles. Because of an increased oxygen requirement during exercise, the harder you hit the gym, the more free radicals you produce.

Vitamin E protects muscles form hard training

Antioxidants, especially Vitamin E, protect against stress of the muscles from hard training, according to research at the Tufts University in the U.S.. The subjects received supplements of vitamin E in order to achieve sufficient quantities.Vitamin E in food or as supplement may be beneficial if you are lifting weights, doing aerobics or other intensive physical activity.

Examples of good food sources with Vitamin E are leafy vegetables, broccoli, carrots, spinach, almonds, papaya, kiwi and olive oil.

Check the Vitamin E Recommended Dietary Allowances.

 

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It is never too late to start exercising http://www.foodpyramid.com/fitness/it-is-never-too-late-to-start-exercising-6074/ http://www.foodpyramid.com/fitness/it-is-never-too-late-to-start-exercising-6074/#respond Sat, 30 Oct 2010 01:20:23 +0000 http://devteam.sisworknew.com/foood-pyyramid/?p=6074 There are many types of exercises for all ages. The MyPyramid guidelines recommend daily exercise. To make sure you exercise everyday, try something that seems fun. You should try to […]

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There are many types of exercises for all ages. The MyPyramid guidelines recommend daily exercise. To make sure you exercise everyday, try something that seems fun. You should try to exercise for at least 30 minutes a day. Don’t be afraid to try something new. You can never fail. Just by moving your body, you have won!

Exercising is important, especially when it feels difficult

If you were good at sports in your younger days, you may find it difficult to start exercising now that you’re older. But when you are in your 50s, it is extra important to move your body. During this period of life, many people spend too much time watching TV, eating wrong foods and gaining weight.

Now is the time to start doing something else in your life and start looking for whatever physical activity you find fun. It may feel hard in the beginning, but it will soon get easier. Before you know it, you will enjoy the extra energy that you will gain from exercising.

Exercise with others

Often it is more fun to train with others. The social togetherness that comes with physical activity is just as important. You may get more motivated with your pep-talk and support of each other. If you can’t find your own exercise buddy, organize your own small group. Put up flyers in the local grocery store or in a gym nearby, and see if anyone is interested.

Enjoy your exercise and stop compare yourself with others

Don’t have too high expectations or demands on yourself. Don’t compare yourself with others, or with yourself. Be kind and supportive of yourself. Your exercise program will become much easier and more fun without the unnecessary pressure.

Start gently – Slowly increase your exercise routine

It is important to start gently. If you think your exercise is too hard, you are more likely too stop doing your exercise. For example, start by going for a 15-minute-walk after your dinner. Do this for about two weeks and then increase the time to 25 minutes. After another two weeks you might want to increase your walking distance or add another physical activity.

Daily Exercise Routine

The regularity is very important because it will change your lifestyle. For example, make a 30 minute walk as a part of your daily routine. The daily routine will in time feel so natural that you won’t even think about it.

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Healthy body with Jennifer Aniston http://www.foodpyramid.com/fitness/healthy-body-with-jennifer-aniston-6076/ http://www.foodpyramid.com/fitness/healthy-body-with-jennifer-aniston-6076/#respond Thu, 23 Sep 2010 11:12:43 +0000 http://devteam.sisworknew.com/foood-pyyramid/?p=6076 The star actress Jennifer Aniston has a body that many would call a perfect looking body. She looks very healthy and strong. Jennifer Aniston is 41 years old but her […]

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The star actress Jennifer Aniston has a body that many would call a perfect looking body. She looks very healthy and strong. Jennifer Aniston is 41 years old but her body doesn’t show that at all.

Jennifer exercises everyday

Her secret is working out everyday, thus following the food pyramid guidelines. She has a toned physique of someone years younger. Jennifer Aniston makes fitness a huge priority in her life. She runs and does work out, but she is also a big fan of yoga. Jennifer Aniston tries to exercise 7 days a week.

Although this may sound excessive, fitness experts recommend daily exercise in some form. The habit of exercising every day will in time feel normal and great. Take a day off from your weekly fitness routine and go for a long relaxing walk instead. This is a good and healthy way to move your body everyday of the week.

Jennifer does cardio exercises to burn calories

Jennifer Aniston starts off on the treadmill and elliptical trainer. She does about 20 minutes of cardio interval training on her two favorite fitness machines. She usually runs 5.7 mph at 1.5 incline. This boosts her metabolism and gives her muscles a warm-up before her intense yoga class.

Jennifer does Yoga to tone her body

Jennifer Aniston is well known for her toned and lean arms and legs. Yoga is the secret to her great figure. She does about two hours of yoga every other day with her trainer. Yoga has also improved her posture.

Jennifer avoids processed foods 

Jennifer Aniston eats a healthy diet and avoids all kind of processed foods. Her diet is high in protein and low in carbs and usually consists of lean protein, fruits and vegetables. She follows the Zone Diet that aims for a dietary ratio of 40% carbs, 30% protein and 30% fat at every meal.

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Healthy body with Jessica Biel http://www.foodpyramid.com/fitness/healthy-body-with-jessica-biel-6100/ http://www.foodpyramid.com/fitness/healthy-body-with-jessica-biel-6100/#respond Sun, 25 Jul 2010 14:16:07 +0000 http://devteam.sisworknew.com/foood-pyyramid/?p=6100 Jessica Biel has a body that many people would die for. She is well trained and looks healthy. So what’s her secret? She reveals for the British Glamour, that the […]

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Jessica Biel has a body that many people would die for. She is well trained and looks healthy. So what’s her secret? She reveals for the British Glamour, that the main secret for her well-trained body is her personal trainer, Jason Walsh. She also makes sure to do some physical activity every day, just like the food pyramid recommends.

Jessica Biel moves her body everyday

Jessica Biel works out with her personal trainer 2-3 times a week. After many years of gymnastics, her legs and back was the weak part of her body. Therefore she is now focusing on getting those areas in shape as well. She alternates between fitness training and weight training, cycling, yoga and ballet. She used to dance ballet a lot and still thinks it’s a fantastic form of exercise. She wants every part of her body to feel strong and achieves that by alternating between different physical activities.

Jessica Biel grew up with well-trained parents, so being active has always been a natural part of her life. Jessica Biel does something every day to make sure she stays physical active. It may be in the gym, in the pool or hiking with her dogs.

No bread, dairy, sugar, salt and less meat

Jessica Bies is on a strictly healthy diet when she’s working out. She works out 6 days a weak and during those days she avoids bread, dairy, sugar and salt. She also reduces the meat intake. Her favorite ingredients are quinoa and vegetables.

Jessica Biel gives herself one day, usually Sunday, when she eats whatever she want. She thinks this is very important so your mind doesn’t go nuts. This 6-day method that she is following is called “Kelly Bensimon Method”.

She reveals that she is not perfect and she sometimes mess up her fitness and diet, but as you can see she stays mostly focused on her goal to stay healthy and strong.

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Healthy body with Cameron Diaz http://www.foodpyramid.com/fitness/healthy-body-with-cameron-diaz-6102/ http://www.foodpyramid.com/fitness/healthy-body-with-cameron-diaz-6102/#respond Sun, 25 Jul 2010 13:51:41 +0000 http://devteam.sisworknew.com/foood-pyyramid/?p=6102 Cameron Diaz loves outdoors activities We often see the star actress on pictures surfing, hiking, snow boarding and golfing. She simply loves outdoor activities which helps her stay in shape. […]

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Cameron Diaz loves outdoors activities

We often see the star actress on pictures surfing, hiking, snow boarding and golfing. She simply loves outdoor activities which helps her stay in shape. This way she makes sure to move her body for at 30 minutes a day, recommended by the food pyramid guideline. Those activities help her burn calories and also serve as great alternatives from indoor to outdoor workout routine. Outdoor activities are fun and she enjoys doing them on regular basis.

Cameron’s body transformation started 10 years ago

Cameron Diaz has not always been as fit and toned as today. She has always looked great but she used to be a model and was very thin and tall. She didn’t have much muscles because she never used to work out.

The transformation started about 10 years ago when she trained martial arts for Charlie’s Angels. “At the end of each day, I thought I would die,” she admits. “It was the most intense thing I have ever done in my life. I made a decision that I would never let it get to a point where I forgot what it was like to be strong”.

Weight training and Pilates – Great for women 30+

Today Cameron Diaz spends an hour a day to exercise and has an organized weight training and aerobic program and is stronger and healthier than ever before. She has recruited a personal trainer, Teddy Bass, to help the star actress maintain those great legs that many would die for.

Her personal trainer Teddy Bass helps her to keep those legs looking long and lean by doing a mix of weight training and Pilates. Teddy Bass explains that this is the best combination for women over 30. The weight is great for building the butt and Pilates helps with elongation and smallness.

She works out five days a week but focuses strongly on outdoor sports like surfing, snow boarding and hiking.

Cameron Diaz has “dinner” for breakfast

By having a “dinner-like” breakfast she stays fuller longer and consumes fewer calories during the day. She seem to follow the food pyramid and eats 6 small meals of low carb everyday to keep the energy level high throughout the day. An example of a typical day for Cameron Diaz would be:

  1. Breakfast: Garlic rice, broccoli, eggs, lemon and either chicken or beef.
  2. Snack: Protein shake with water
  3. Lunch: Salad and lean chicken or beef
  4. Snack: Fruit and handful of nuts
  5. Dinner: Egg white omelet with herbs, tomato, onion, mushrooms
  6. Snack: Protein shake with water

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How to Build Muscles http://www.foodpyramid.com/fitness/how-to-build-muscles-2885/ http://www.foodpyramid.com/fitness/how-to-build-muscles-2885/#respond Sat, 06 Mar 2010 00:48:09 +0000 http://www.foodpyramid.com/?p=2885 If you want to build muscles there are some things you should be aware of before you start. Vigorous activities  use up more calories per hour so you need to […]

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If you want to build muscles there are some things you should be aware of before you start. Vigorous activities  use up more calories per hour so you need to balance your diet and exercise, according to the food pyramid guidelines. Here are a few pointers that can help you reaching your goals.

Muscle Tip 1: Eat 5-6 meals per day

To build muscles the body needs a regular intake of energy. If you want your muscles to grow, you will have to eat more than 3-4 meals per day and increase to 5-6 meals per day. Remember that the meals should not be big and unhealthy; instead they should be divided into breakfast, lunch, dinner and 2-3 healthy snacks.

Muscle Tip 2: Increase your Protein Intake

Protein is the most important thing when you want to build muscles. The best way to keep you protein intake at a proper level is through protein-shakes. A protein-shake is very good alternative as a snack.

Muscle Tip 3: Eat Carbohydrates after practice

Try to get carbohydrates directly after practice because your body is working at a higher speed and needs its recovery. Your muscles need the energy after practice. Check the food pyramid for foods rich in carbohydrates.

Muscle Tip 4: Rest between every set

By taking longer breaks between every training-set your muscles will have time to rest and recover. The rest will make it possible for you to work on heavier weights, which is important if you want to build muscles. Rest about to 2 minutes after each set.  (Remember that this applies to muscle building and not fitness training).

Muscle Tip 5: Split Routine

A “Split Routine” is recommended if you want to build muscles. A Split Routine means that you work more intensively on a specific muscle group within a workout. During the “Split Routine” workout you will not be training your whole body, only a few specific muscle groups. During the following workout, you will be concentrating on new muscle groups. With this routine you will give your muscles time to recover.

Muscle Tip 6: Plan your diet

The diet is also very important if you want your muscles to show. 60-70% of the success will depend on your diet. You will need protein, carbohydrates and fats as fuel to feed your muscles to grow, and at the same time make sure to eat foods that are low in fat, without trans fats and saturated fats.

For example many body builders eat egg whites due to its pure form of protein, with a protein to fat ratio of 60:1. Beans, legumes, lean meat, like chicken and turkey, are also favorites amongst body builders. Fish is also very important to support your muscle building process. Fish may not be low in fat, but will give you the important essential fatty acids, omega-3.

Muscle Tip 7: Be patient

It takes time to build muscles. You need to be patient as well as dedicated. Go slow the first two months of your training so your body can adapt to the new routines and avoid injuries.

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Exercising – More benefits than just losing weight http://www.foodpyramid.com/fitness/exercising-more-benefits-than-just-loosing-weight-1605/ http://www.foodpyramid.com/fitness/exercising-more-benefits-than-just-loosing-weight-1605/#respond Tue, 12 Jan 2010 10:05:36 +0000 http://foodpyramid.com/?p=1605 When losing weight isn’t a motivator for you any more in order to continue your training program, you could probably need some pep-talk. Here are some motivating facts that will […]

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When losing weight isn’t a motivator for you any more in order to continue your training program, you could probably need some pep-talk. Here are some motivating facts that will get you focused again and help you continue exercising on a regular basis.

Exercise stimulates Endorphins

Exercise stimulates the release of endorphins, chemicals produced in the brain. Endorphins have many positive effects on your body like relieving pain, enhancing your immune system and reducing stress. Endorphins can also help delaying the aging process and may have an anti-depressing effect. Endorphins also have a positive affect on moods like anger, tension and fatigue. When the endorphin rush kicks in varies from person to person, but you should feel it within 10 to 30 minutes of exercising. A tips: you may even get a natural endorphin production from meditation, deep breathing, acupuncture, massage and spicy food.

Exercising is good for stress, thoughts and emotions

Exercising has a distractive affect on your mind. By training you become distracted from your stressful and negative thoughts.

Exercising also has a cognitive affect on your mind since it generates positive thoughts and emotions.

Another benefit with exercising is that it gets you socially interacted with people. You get to know new people who are interested in the same type of exercise.

Exercising is good for memory and learning ability

Exercising also has a positive affect on your memory and learning ability. Don’t overdo your training though. According to studies from “The Salgrenska Academy in Sweden“, you must give your body the time to rest in order for positive affects to occur on your memory and learning ability. Always listen to your body.

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