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Posted by: | Posted on: January 7, 2020

BENEFITS OF DOING SQUATS DAILY.

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

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Doing this kind of exercise gives the following benefits:

  1. Burns calories.The more weight you squat, the more energy you burn. Be mindful, though squatting with too much weight when you aren’t ready increases your risk for injury.
  2. Aids weight loss.Squats Will Help You Lose Weight On Your Thighs Because… If you burn calories, you’ll slim down.With squats you are going to burn plenty of calories. Once you have more and more experience squatting, the calories will keep burning and muscle will keep building.
  3. Tone legs.Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
  4. Lift bottom.Perform your first squats sideways in front of a mirror, so that you can check your knees and the curvature of your back. Pause at the bottom. Then, rise again squeezing your buttocks as you stand. You should feel your gluteal muscles and upper thighs working to lift you to a standing position.
  5. Improves flexibility.Squats are one of the most effective exercise for training your lower body and core, but only if it’s done correctly. Most people make a mistake while squatting, which is because they lack the flexibility to squat properly. The reason they lack this flexibility is because they don’t stretch. Anterior hip stretch.
  6. Strengthens core.Although building strong core muscles has numerous benefits, including improving your posture, many people build their core to develop a set of six-pack abs to show off at the beach. You can work your core muscles through a long list of body-weight exercises, including squats.
  7. Builds muscles.Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.So squats can actually help you improve both your upper and lower body strength.
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Posted by: | Posted on: January 7, 2020

REASONS FOR PREMATURE AGING.

Premature ageing syndromes, also known as progeria, include two very rare inherited conditions, Hutchinson-Gilford syndrome and Werner syndrome. In both conditions, skin changes that indicate premature ageing include: Atrophy (skin thinning and loss of elasticity) Loss of cutaneous fat. Wrinkling.

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This may be due to:

  1. You are eating more sugar.Excess processed sugar in your diet, even in small amounts can cause dark circles, wrinkles, dehydrate skin and can fast track the aging process.When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating “advanced glycation end products”appropriately referred to as “AGES”).Ultimately, AGES may damage your skin’s collagen (the protein that keeps skin firm and youthful).
  2. You dont use sunscreen.Dermatologists recommend to patient to wear sunscreen all the time.Wearing sunscreen on a regular basis can help prevent this. Harmful UV rays penetrate clouds and get to your skin if it’s not protected.
  3. Putting your face on pillow while  sleeping.Wrinkles are caused by the loss of collagen and elasticity, which reduces skin volume. But applying repeated pressure (such as sleeping with the side of your face on a pillow) or muscle motions (such as laughing and squinting) against the collagen will promote its breakdown, eventually leading to visible lines.
  4. Drinks less water.When your skin is less than 10% water it is considered to be dehydrated. Drinking 6-8 glasses of water a day is vital in hydrating the inside of your body.When your skin becomes dehydrated you experience symptoms of dryness, flakiness, roughness, irritation, and cracking; hence the look of prematurely aged skin.
  5. Tension.Chronic stress accelerates premature aging by shortening DNA telomeres. , long-term unemployment, anxiety attacks… … As telomeres become shorter, their structural integrity weakens, which causes cells to age faster and die younger.
  6. You sleep with make up.Sleeping with makeup on is not a good idea.Makeup can trap dirt and environmental pollutants inside the skin, and this type of environmental stress can result in increased free radicals which can cause DNA mutations, collagen degradation, and, over time, can result in premature aging.
  7. Smoking and drinking.The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin. With less blood flow, your skin doesn’t get as much oxygen and important nutrients, such as vitamin A. As a result, skin begins to sag and wrinkle prematurely because of smoking.Alcohol also depletes our body of vitamin A, which plays an important role in keeping our skin firm and youthful. Alcohol can cause premature aging to our eyes. Drinking causes irritation of the blood vessels in our eyes.
Posted by: | Posted on: January 2, 2020

BENEFITS OF LOOSING WEIGHT.

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue.
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Health Benefits of Losing Weight
  • Decreased risk of diabetes.Weight loss is enough to restore blood sugar to a normal level, which eliminates diabetes. Even if it doesn’t get your blood sugar completely back to normal, it may lower your need for insulin therapy or other medications to control diabetes.
  • Lowered blood pressure.Blood pressure rises with body weight, so losing weight is one of the best ways to improve your numbers.Losing weight can lower both systolic and diastolic blood pressure — and potentially eliminate high blood pressure.
  • Improved cholesterol levels.If you are obese and have high cholesterol, losing weight should help lower your cholesterol, as well as your risk for other obesity-related conditions including diabetes and cardiovascular disease.
  • Decreased risk of heart disease.Even dropping as few as 10 pounds can lower your risk of heart disease and help you feel better. Keep losing weight, and you’ll probably experience fewer joint and muscle pains, regulate your blood pressure, reduce the burden on your heart and circulatory system and even sleep better.
  • Decreased risk of certain cancers.Excess body fat increases your risk for several cancers, including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers.Therefore,burning and loosing that fat will be of great help.
  • Improved mobility.Drop in weight cut the risk of mobility problems.
  • Decreased joint pain.Being overweight may increase inflammation in the body that can lead to joint pain. Losing weight can reduce this inflammatory response.
  • Improved blood sugar levels.If you are pre-diabetic or diabetic, then losing 5-10 percent of your body weight can help improve your blood sugar numbers. If you are pre-diabetic and can lose this weight, you will lower your risk of developing diabetes by 58 percent.
NOTE.
When you burn more calories than you consume, and lose weight too quickly as a result, your body produces fewer leptin hormones. Insufficient levels could increase your appetite, prompting you to eat more — making weight loss nearly impossible.
Sweating itself doesn’t burn a measurable amount of calories, but sweating out enough liquid will cause you to lose water weight. It’s only a temporary loss, though.
Posted by: | Posted on: December 29, 2019

CAUSES OF OBESITY AND HOW TO AVOID IT.

Obesity is a complex disease involving an excessive amount of body fat.It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

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It is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.Even thou,it may be also caused by other things.

Most common causes of obesity

  • Physical inactivity. It is a leading cause of disease and disability.Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
  • Overeating. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
  • Genetics.More commonly, people who have obesity have multiple genes that predispose them to gain excess weight. One such gene is the fat mass and obesity-associated gene (FTO), which is found in up to 43% of the population.
  • A diet high in simple carbohydrates.carbohydrates are among the macronutrients that provide energy and can thus contribute to excess energy intake and subsequent weight gain.
  • Frequency of eating.
  • Medications.Common drugs that cause unwanted pounds include corticosteroids, antidepressants, diabetes medications such as insulin or those containing sulfonylureas, some heartburn drugs, hormone therapy/contraceptives, and anti-seizure drugs such as Depakote.
  • Psychological factors.Psychological factors that can be associated with obesity can include behaviors (eating, lack of activity), personality factors, stress which can lbe associated with poor diet and exercise in many people, feelings of being out of control with food and patterns of dysfunctional eating.
  • Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome are also contributors to obesity.

While diet and exercise alone may not be enough to cure obesity, they are still two of the best ways to prevent it.For treating obesity,it is good to consider biologically based treatment, including medication and surgery where appropriate.

Obesity symptoms
  • breathlessness.
  • increased sweating.
  • snoring.
  • inability to cope with sudden physical activity.
  • feeling very tired every day.
  • back and joint pains.
  • low confidence and self esteem.
  • feeling isolated.
Foods to avoid when you’re trying to lose weight.
  • French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
  • Sugary Drinks. Sugar may be sweet, but the health effects of sugar consumption are not. Drinking large amounts of sugar can lead to serious health problems. Sugary beverage intake is significantly associated with weight gain and obesity.
  • White Bread.Eating bread will make you gain weight.Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
  • Candy Bars.
  • Most Fruit Juices.Sucrose consumption without the corresponding fiber, as is commonly present in fruit juice, is associated with the metabolic syndrome, liver injury, and obesity.
  • Pastries, Cookies and Cakes.
  • Some Types of Alcohol (Especially Beer).Ethanol stimulates reward centers in the brain in much the same way sugar, salt and fat do. Because of this, people with a predisposition to over-drinking may also have a predisposition to overeating. Some people have said that drinking alcohol increases appetite, and so can lead to overeating and weight gain.
  • Ice Cream.Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.

The Pritikin and Ornish diets are examples of very low-fat diets. They are primarily plant-based diets (e.g., fruits, vegetables, whole grains, beans, and soy), with limited amounts of reduced fat dairy, eggs, lean meats, and fish.

Many of the strategies that produce successful weight loss and maintenance will help prevent obesity. Improving your eating habits and increasing physical activity play a vital role in preventing obesity. Things you can do include: Eat five to six servings of fruits and vegetables daily.

Posted by: | Posted on: December 27, 2019

WAYS TO BUILD SIX PACK ABS.

Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.
Not everyone can get six-pack abs THAT ARE VISUALLY APPARENT. Some people have highly defined 8-packs! Some people will never EVER have visually apparent 6-pack abs no matter how skinny they are or how hard they work their abdominal muscles.Body fat must be low but there also has to be muscle tone.
It could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
Simple ways to achieve six-pack abs quickly and safely.
  1. Do More Cardio.
  2. Exercise Your Abdominal Muscles.
  3. Increase Your Protein Intake.
  4. Try High-Intensity Interval Training.
  5. Stay Hydrated.
  6. Stop Eating Processed Food.
  7. Cut Back on Refined Carbs.
  8. Fill up on Fiber.
Best Ab Workout For A Six-Pack
  • Flat Bench Lying Leg Raise.As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

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  • Jackknife Sit-Up.Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. … As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.When you do a basic jackknife situp on the floor, you are using nearly a dozen muscles, yet your rectus abdominis is the targeted muscle. You also use your obliques, and muscles throughout your thighs, gluteus, chest and calves to complete this move.

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  • Flat Bench Leg Pull-In. Lie on an exercise mat or a flat bench with your legs off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out.

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  • Toe Touchers.When done properly, standing toe touches not only work your abdominal muscles, but stretch and work your calves, your hamstrings, your butt and your shoulders. Depending on the variation, they can also offer an effective workout for your obliques.

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  • Crunches.The crunch is one of the most popular abdominal exercises. It involves the entire abs, but primarily it works the rectus abdominis muscle and also works the obliques. It allows both building six-pack abs, and tightening the belly.
  • Reverse Crunch.The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips and spine.Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest.

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The main goal alongside building abs is loosing bellty fat.Here are the foods that help in burning fat in the belly.

1.Broccoli.Broccoli, in particular, is such a standout among all the deep-colored veggies because it’s one of the few that contain calcium, which has been shown to increase fat loss, especially in the abdominal area.

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2.Eggs.The protein and healthy fats in eggs make you feel full, which keeps you from snacking on empty calories between meals.People who eat eggs in the morning lose more weight and belly fat than those who opt for high carb foods like bagels or cereal.

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3.Green tea.Besides reducing your risk of cancer and heart disease, green tea benefits the whole body and contains catechins, antioxidants that studies show can help reduce belly fat.If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.

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4.Yogurt.Yogurt is rich in calcium and research has linked calcium to lower levels of abdominal fat.All the nutrients in food work together, but calcium has been singled out because it may help to increase fat burn, reduce fat absorption, and slightly rev metabolism.

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5.Lean meat. Lean meat provides less calories for equal amounts of protein than higher fat meat.Turkey is the best source of lean meat.

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6.Bananas.Bananas are rich in healthy fibers that help curb appetite and make the body burn fat. The indigestible fibers that are present in bananas, or a resistant starch, block the carbohydrates from being absorbed by the body. This makes the body burn fat as energy instead of the carbohydrates.

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6.Split peas.Plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein is one way of doing this. Examples of this include split pea soup, or split pea dal.

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7.Canola oil.Including canola oil in a healthy diet may help reduce abdominal fat in as little as four weeks.Canola oil is high in monounsaturated fatty acids, which have beneficial effects on body composition, especially in people with obesity.
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It should be okay to train Abs daily, but not necessary. The Abs can be trained more frequently than other muscle groups and can often benefit from frequent training but at the same time, rest and recovery is not a bad idea. Choose 2-3 exercises doing 2-3 sets each and train 2 days on 1 day off or every other day.
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