Tag: Fitness

Five Tips To Gain Weight

Excess weight tends to cause more health problems compared with underweight or skinny. Therefore, people tend to let their underweight condition. For some people, thin body may interfere in terms of appearance, and usually they will try to gain weight. To gain weight, you have to do regular physical exercise and increased energy intake by eating healthy foods, increase the portion of food, and increase the consumption of snacks and soft drinks. One strategy is mostly done by people to gain weight is to eat foods that contain more calories and exercising to build muscle.

1. Eating foods rich in energy.

Energy-rich foods (which is avoided in the diet for weight loss) is the key in weight gain. Choose foods with high calories from each food group, for example, select a high-fat milk rather than fat-free milk, choose salmon instead of snapper, avocado instead of cucumber, a cup of grape juice instead of a small apple, and corn muffins instead of bread wheat. One teaspoon of fat contains twice as many calories than sugar.

Health experts recommend a diet low in fat, because fat can cause major problems on your health, including obesity and heart disease. Eating foods high in calories and high fat foods are not healthy for most people, but it may be important for people who have skinny body, who want to gain weight. Thin people who are physically active and eat nutritious food in sufficient quantity, will acquire the additional calories from fat consumption. For health reasons, it would be wise if you choose foods that contain monounsaturated fats and polyunsaturated fats instead of saturated fats or trans fats.

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2. Eating is your top priority.

People who are underweight should make a priority in matters of eating, take your time to plan, prepare, and eat at every meal time arrives. You should eat healthy foods at least three times a day, and try to eat more in the first 20 minutes while you eat. Another suggestion is to eat an appetizer of meat or eat the main dish in advance, after that you can eat soup or salad.

3. Eating in large quantities.

People who are underweight, have to eat in large quantities at every mealtime. Eat your food in a large plate, and drink a glass of milk is greater. Thin people may be accustomed to eat small amounts, so when they eat in large quantities, they will feel uncomfortable. That is a normal thing for a while.

4. Eat an extra snackIn addition to need to eat more at every mealtime, they are also need to eat more frequently.

Eat snacks between meals on a regular basis, can also gain weight. For example, students need to consume additional food or snacks during breaks, in addition to mealtimes that is 3 times a day. Eating fruits, nuts, and seeds are also an easy way to add calorie intake. Drinking juice and milk also an easy way to increase energy intake. Consider that 6 cups of cranberry juice can add almost 1000 calories to daily intake. For people who are underweight due to illness, the liquid diet is often recommended because it can be swallowed easily. Your doctor or dietitian may recommends diet high in protein, or high in calories to help people with low weight for weight gain.

5. Exercising to build muscle.

To gain weight, do sports, especially sports that use the strength, and increase energy intake to support the exercise you do.  Additional food cravings can support your efforts to gain weight.  Additional about 700-1000 calories per day than normal energy requirement is sufficient to support the exercise and muscle development.

Controlling The Process Of Muscle Building

Muscle building should not be regarded as a difficult task, in fact, if you want to know how fast muscles, really all you need to be careful about your personal discipline. With this, you will see a program that should be set at any time suitable diets for Building Muscle, muscle training, in addition to checking for a day of rest in between.

As simple as it sounds, many people find it difficult to “plan” notice, but their bodies are fighting harder, exercise more vigorously and are able to feed their habits, which can only slow the process of muscle building control below.

Muscle Building Diet:

This is one of the most essential for a greater whole and to gain muscle. Your body is really what you eat: it must maintain a good diet and nutrition. Training and toning muscles and six pack abs can come later, you will need to support muscle growth, eating the right kind of food. Start by knowing the exact amount of calories your body needs to perform daily schedule in the days of exercise, and rest of the day.

By this approach, we know exactly just how much food you should eat, and so he avoids eating more during the day of rest.Protein is an essential nutrient for building more muscle, but not just any protein as a source of meat. This way your organs will jeopardize long-term source of balance and well-functioning proteins. Fish, soy and milk are excellent sources of protein, combine them with meat. Finally, smaller meals, but several candidates. For example, if the daily intake of calories to gain one pound a week is 2000 per day, divided into five easy meals that will be 400 per table. In this way activates the metabolism throughout the day, facilitating the absorption of food.

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Muscle Building exercise:

Some courses are held in the gym will have different effects for different parts of the body. Some tasks are required to lose weight while others gain muscle, so ideally you need workouts, which help muscle growth can be found. Weights and strength training exercises are good for muscles.

Muscle gaining workout routine:

This is also essential to think as a guide for you to follow to successfully build muscle. It should be checked at any time to find a workout routine to help muscles from the beginning, rather than one from scratch. The reason is very simple, if it works for other people, is more likely to work on you, having said that, you be careful with how the body reacts to training system, if they feel they are not mass increase muscle, but instead are lost, stop and improvise, you may need a different set of repetitions of the proposed program. Feel free to change things around and how the body reacts to study, you find only the best way for you to build muscle through this route.

As mentioned above, the discipline is usually the main difficulty for most people, so that they follow consistent and solid strength training program. Avoid the tendency to delay a day in practice, as this may compromise the success of routine.

Rest Day:

Increasing muscle mass is actually facilitated by rest and recovery days. So allow your muscles a little room “to grow again breathing in these fibers. Rest and recovery may occur during sleep, so you get enough sleep for 6-7 hours. Even if the formula strength training program, remember to stop work the same muscle group for two consecutive days, there are many different groups of muscles that you can exercise, give them time to heal and develop.

Finally, muscle mass is not a sprint, do not try to do your job faster than bad form, or you have to exercise a single muscle group just because you want to look bigger biceps quickly. Once you start to complicate things, the final results are not as expected, which can leave the left frustrated.

Benefits Of Noni Juice In The Fight Against Diseases

Noni plant which has the scientific name Morinda citrifolia has been used for hundreds of years for the treatment from generation to generation. Some people use it to chew the fruit or leaves, or make it as a juice for a drink. This fruit has a bad shape, but has a variety of health benefits and is believed to help cure some diseases, such as stomach ulcers or digestive problems.

Noni is able to suppress the occurrence of injuries, reducing the size and accelerate the healing process. Additional tests revealed that noni achieve this effect by preventing inflammation and inhibit the oxidation process.

Besides being able to regulate blood sugar levels, noni juice is also believed to relieve nausea and vomiting post-surgery. According to the Deutsches Ärzteblatt International in 2010, the most common surgical problems is the presence of nausea.A study published in the Journal of the Medical Association Thailand in December 2010, tested the the ability of noni in reducing nausea after surgery. Patients were given noni extract and placebo one hour before surgery. Patients who receive Morinda citrifolia less nausea than those who receive placebo.

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The most positive effects of noni is six hours after surgery.One of nutrients contained in noni is scopoletin which has an important role to health. Scopoletin make blood vessels to be relaxed (not rigid), and together with nitric oxide (NO)  widen blood vessels. It is useful to normalize blood pressure for people with high blood pressure.Based on research conducted by the Department of Clinical Pharmacy, Faculty of Pharmaceutical Sciences, Prince of Songkla University, Thailand, scopoletin may be useful as a potential prevention and therapeutic agents for inflammatory diseases of gastro-esophageal, especially through the role of anti-secretory and pro-kinetic activation, including inhibitor activity against serotonin, free radicals and cytokines, that cause inflammation.

The researchers also added that scopoletin may be one of the elements to assess the quality of noni products for the treatment of gastro-esophageal inflammatory disease.There is one interesting thing from the research conducted by Japanese scientists, Toshiaki Nishigaki from Tokyo Noni Research Centre through a study entitled Improvement Effect of Blood Fluidity by Noni Juice (Morinda citrifolia) in Human. Based on testing of a variety noni juice on the market, noni juice from Indonesia contains scopoletin sixfold higher than those from other countries.

Nishigaki and his colleagues conducted a study on the levels of metabolites, that is scopoletin of noni fruit in various brands on the market. The results suggest that noni from Indonesia has the highest rate of scopoletin, which is about 60 micrograms / ml. That level was not found in noni juice from U.S., which uses noni fruit from Hawaii, Samoa and Tahiti.

Nishigaki also found that the content of super oxide dimutase (SOD), a primary antioxidant, is an enzyme that is already present in the human body, which serves  to protect  the body’s cells from damage, and prevent the inflammation caused by free radicals. Noni juice from Indonesia occupied the top position compared to noni juice from other countries.Noni juice from Hawaii contain as much as 120 micrograms of SOD / ml, Noni juice from Samoa 190 micrograms / ml, Noni juice from Tahiti 200 micrograms / ml, while Noni juice from Indonesia reached 470 micrograms / ml.

Scopoletin also believed to have bacteriostatic activity on many types of bacteria, including Escherichia coli, Staphylococcus aureus, Streptococcus sp, Klebsiella pneumoniae, and Pseudomonas aeruginosa.This substance also has anti-inflammatory activity and can be used to treat bronchial asthma, and the ability of scopoletin to regulate serotonin is believed to help to reduce anxiety and depression.

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