So, you are here munching every bit of greens you have in your fridge, yet you are not seeing any improvement. Well if you think eating greens is called eating healthy, then you have got it all wrong friend. And if you are in confusion, you are always asking, what does healthy eating mean? Well it is simple. Eating healthy isn’t just eating greens, but it is eating every bit of healthy foods in right proportion and quantity. Healthy eating will have many physical and mental benefits to you. You just need to distinguish those food that benefit your health and keep aside all those crappy fast foods that degrade your health.
Composition of Foods
Foods are composed of basically common three macro-nutrients and two micro-nutrients. The macro nutrients being Protein, Carbohydrates and Fat. And the micro-nutrients are Vitamins and minerals. These macro and micro-nutrients compose your food and proper proportion of these make your eating healthy eating.
Protein is an essential component of every cell in our body. Hair and nails are mostly made of protein. Protein is the building block of our body. We also use proteins to make enzymes, hormones and other body chemicals. Proteins are highly available in foods like seafood, white-meat poultry, eggs, dairy, soy etc.
Carbohydrates, commonly known as carbs are the sugar, starches and fibers found in the fruits, grains, vegetables, and milk products. Carbs are main energy supply for our body. We get energy to perform work through carbs. When you maintain a good amount of carb intake in your body, you can gain or lose weight. Avoiding excess carb intake, you can eliminate the excess fat in your body.
Fat molecules consists of mainly carbon and hydrogen atoms thus they are called hydrocarbons. Fat is the most efficient form of energy storage in a body. They do not bind with water; thus, they do not increase your body mass extensively. Fats is essential part of diet, but due to misconception, people often ditch fat in their food. Common sources of fats are, Cheese, nuts, avocado, fatty fish, olive oil, etc. These are good sources of fat.
Healthy eating has always been beneficial, there is no doubt to it. Some of the benefits of healthy eating are listed below.
Maintain Healthy Weight
Eating healthy will keep you in check with your weight. You can check your healthy weight according to your height and age from many BMR calculator available on internet. Healthy eating will aid in keeping you weight in the perfect range. Healthy weight is proportional to good health.
Immune to disease
Eating unhealthy fast fried food won’t insure any health benefits to your body. Eating something that is balanced with all the nutrients will make your immune system stronger to fight any of the diseases. You will heal faster from wounds and diseases and ultimately improve longevity. You are saved from many bigger health risks like stroke, heart disease, blood pressure problem, digestion problem and many more.
We all have heard and experienced, Good Food is equal to Good Mood. When you eat right, you will feel right and will perform right. Balanced diet helps you attain good mental stabilization, it decreases stress level and increases the release of feel good hormones. We often are very irritated when we get hungry but after eating suddenly world seems brighter and good mood returns.
We eat to gain energy to do work. We sometimes eat some kind of food that seem small in portion, but is dense in calories. More number of calories will make us feel bloated and uncomfortable. Whereas, a good healthy food will give us just the needed amount of energy to last till next meal. We need to know our hunger first to be able to calculate the amount we need to eat. Nutritionists suggest small portion of balanced meal 3-4 times and day to keep us going all day long.
Healthy next generation
It is common sense to understand that if you are healthy, your offspring are going to be equally healthy. To ensure the health of your offspring, you need to eat healthy and right. Child who has been fed healthy will have it in their mind and body to eat healthy and will promote healthy eating throughout its life.
Healthy eating isn’t that hard of a task. The only thing you need is determination and belief on yourself. It is a good thing to practice healthy eating and promote it as well. There are many families in this world who are even deprived of eating one meal a day. We have all those facilities available, so don’t waste your food and health, and eat just the right amount and healthy.
The most painful thing a bodybuilder cannot bear is “Muscle Loss”. We follow several tips to add muscle to our body. To see those crisp definition in muscles is what we train for. When we lose fat for the first time, we realize that the actual muscle we have in our body. We then start working out more and more just to add frame to our thin body. We need to know the tips to prevent muscle loss when not working out as well.
Firstly, our body will not hold on to the muscles more than the requirement for survival. It’s a fact and we cannot change that scenario. When we workout continuously, we work against the tendency of body to get rid of extra muscle. Muscles are live bodies, then need to live on nutrients that our food supplies us and blood pumps them through heart. Fat are dead bodies, that is why it’s easier to gain fat than it is to gain muscle. We will discuss some of the tips and tweaks to prevent muscle loss when not working out in this post.
Tips to Prevent Muscle Loss
You will surely lose a part of your gain and it cannot be controlled. But we can surely save some of those hard-earned muscles through tweaks listed below.
Physical activities If you cannot continue working out by any reason, get involved in physical activities like swimming, running, hiking, jogging, trekking etc. Just be active in any sense. Damage happens when you stop using those muscles. Also Read: Leg Workouts Without Weights
Maintain your calorie To maintain weight without gaining fat, maintain your caloric intake with balance of all macronutrients. Protein helps in building muscle mass and when you are constantly utilizing the muscle, you will not lose them extensively.
Mild Workout at Home There are plenty of easy yet effective body weight exercises that you can perform at home. Stopping workout doesn’t really mean that you won’t be doing any. Just do few of them and keep those muscles fresh.
Get sufficient sleep and relaxation When you get sufficient rest, your body will perform well. All the functioning of your body will be right which will balance your hormone levels. Your hormones determine the overall wellbeing of your body, when they are functioning well, your body will maintain your healthy weight well.
Limit Alcohol intake By not quitting drink, but limiting the intake, you will limit the destructive effect of the alcohol. Excessive alcohol intake raises the estrogen level and knocks the testosterone level in your body. So, you better drink in limit.
These are few of tips to prevent muscle loss when not working out. You can easily adopt and adjust these tweaks in your daily lifestyle. It is not that hard. Though you cannot save all your hard-earned muscles, you will definitely prevent fat gain and damage the looks of those precious muscles.
Dumbbell is your best friend when you need to build muscle. Dumbbell based exercises not only lets you bring stability but also provide proper emphasis on your both halves. We will be discussing about the chest workout plan with dumbbell in this workout routine. This plan will work with beginner as well as intermediate or even advanced lifters as well. The only thing you will need is pair of dumbbells and bench.
We all have a weaker side. It is not because we don’t train them, but because we are used to other side more. The thing you can do to minimize that imbalance is either by starting to use next side more or use dumbbell to put emphasis back on other side. Chest is a part that stands men aside. It is the most loved part of man. The workout routine for chest is given below.
Following are some of the simple exercises yet done properly does wonders.
Incline Dumbbell Press(3 sets, 8-12 repetitions, 45 sec rest between sets) Starting off fresh with incline dumbbell press will rush blood into your upper pecs. Upper pecs are relatively harder to grow in many men compared to the other muscle.
Flat Dumbbell Flys (3 sets, 8-15 repetitions, 45 sec rest between sets) Arnold used to do these because he believed it opened up his chest more for growth. Perform this exercise with moderate weight not to overkill your muscle fibres. Flys work in lengthening your pecs side-ways.
Dumbbell Pullovers (3 sets, 8-15 repetitions, 45 sec rest between sets) You have a benefit of performing dumbbell pullovers in the chest as well as the back exercises. It all depends upon how far you stretch your arms. Just lower the arms up to the head height lying on the flat bench. The lower you go, the more you engage you lats. Arnold did pullovers to open up the ribcage, showing those crispy serratus muscles.
Decline Dumbbell Press (3 sets, 8-12 repetitions, 45 sec rest between sets) Decline exercises puts emphasis on the so-called lower pecs, the beefy area of chest. You lay down on the decline bench and lower the dumbbell up to your nipple area. It will provide a great stretch on your pectoral muscles, giving your pecs a round and full look.
Weighted Dips (3 sets, 8-10 repetitions, 90 sec rest between sets) Dips is the staple exercise in the chest and triceps development. If you cannot perform weighted dips yet, start with the body-weight version. Perform not the explosive ones,but the slow and controlled dips to increase the time under tension. By leaning forward, you will have maximum emphasis upon the pectoral muscles.
Performing these 5 exercises will not take you any more than an hour of time. Follow this chest workout plan with dumbbell for 4-6 weeks and watch growth in your stability and muscles. You can always choose the weights according to your potential, but be sure that you control the ascending and descending of the dumbbell, not gravity. Comment down below for any suggestions or queries.