PERFECT NUTRITION FOR FITNESS

Fitness difference

The difference between Fitness training and other bodybuilding exercises is that it focuses on the curves of the body. Fitness gives the practitioner a healthy body. and the most balanced. Fitness was born in the 70s of last century in Western countries. Then, it was put into competition by the World Bodybuilding Federation a few years ago.

Fitness has a strong impact on women’s fitness desire. Because when doing Fitness, the beauty between a woman’s muscle and body can have a harmonious and exalted combination. Therefore, it is not wrong to think that Fitness is the most complete, balanced and perfect for Fitness practitioners.

Fitness’ diet

For the best fitness process, you need to be aware of your diet in a scientific way. Provide adequate nutrition, not excess or lack to minimize the possibility of being obese or debilitating.

Depending on the condition of each person, there will be a different diet. You can refer to the formula: Height (cm) – 100. Then you should take 9/10 of that number to calculate the ideal weight to adjust the daily diet accordingly.

For those who exercise, the diet should focus on protein, calcium, some micronutrients for good muscle function and strong bones.

  • Protein: You should eat lean meat, lean seafood, beef, chicken.. During training, you should eat more vegetable protein to avoid High cholesterol such as tofu, soy foods …
  • Calcium: This is an important nutrient when exercising, you should supplement it by eating small shrimp with shells, simmering fish with bones, drinking calcium-rich milk on a regular basis or supplementing with vitamin D. multi-micronutrients tablets .. etc.
  • Fat: It is necessary to stay away from bad fats high in animal fats, for those who are looking to keep fit and lose weight, should only eat 1 fried or fried food (3-4ml of oil / fat / day).
  • Fiber: to compensate for the loss of water and minerals, you should add more green vegetables containing fiber, vitamins, and trace elements such as K, Mg, Cu, Zn .. Etc. has the effect of stimulating bowel movements, avoiding constipation and slowing down oxidation.
  • Water: When exercising, the body loses a lot of water due to exercise, so to balance water and electrolytes, you should supplement a lot of drinking water. In addition to normal white water, you can drink more water, lemon, fresh coconut or lemon salt …

Thus, in order for Fitness to be effective, you need to diversify the diets and focus on the most essential nutrients for the body. Certainly, with a scientific diet and reasonable exercise you will soon get in a toned, healthy and ideal figure.

Apple Fitness+ – Home fitness app

According to Neowin, Fitness+ will offer a variety of different fitness and workout routines. It recorded in the studio by professional coaches. Exercises integrate with Apple Watch. Therefore, when the coach asks users to check their heart rate, that information is marked on the watch.

There are also a number of clock animations and features to encourage users, such as by displaying a countdown timer during stressful times so users can know how close they are to completion.

Apple Fitness+ will be available in the app on iPad, iPhone, and Apple TV. This app provides users with quick access to workouts. The service allows users to filter exercises by coach, type, duration or music. It also provides recommendations based on the user’s exercise habits. This pulls information from previous Fitness + workouts. The Apple Watch Workout app, and other third-party services linked to the Fitness app on Apple devices. Since the app is available across multiple Apple platforms, users will easily track their workout progress on their favorite display.

With the Apple Fitness Plus service, users can watch and follow the instructions of 10 different sports such as yoga, dancing, cycling, walking on the machine … on iPhone devices, iPad or Apple TV.

Devices for fitness app

Apple Fitness+ requires version 14.3 of iOS, iPadOS or tvOS, as well as watchOS 7.2. The subscription cost for the service is $ 9.99/month or $ 79.99/year, allowing family sharing with up to 6 people. In addition, users can subscribe to the Apple One Premier plan. This plan includes Fitness + along with other Apple subscription services and 2 TB of iCloud storage for $ 29.95/month.

While exercising, they can also use an Apple smartwatch to track exercise performance metrics. According to the Apple announcement, many of the exercises offered in the app do not require additional equipment. Anyway, or just a few dumbbells. However, many other exercises require the practitioner to have available equipment such as bicycles, running tables …

Weight loss exercise: Understand right to do it right

Exercise hardships can reduce excess fat in each part of the body, but it is a mistake to think that the more you sweat, the more body weight you lose. So in order to practice weight loss effectively, you must understand correctly and do it right.

The mechanism of sweat glands

The belief that when exercising, the more you sweat, the less body weight you will lose. However, this concept is not correct. The number of calories burned during exercise can not be determined only by sweating more or less.

When your body temperature is too high, your body cools itself by sweating. This is the excretion of water through the sweat glands located under the skin. In this way, the body temperature will decrease. The number of sweat glands varies from person to person and is determined by the gene. Studies show that if you are a sweaty person, it means that you have quite a few active sweat glands under the skin (2 to 4 million glands throughout the body on average).

Women usually have more sweat glands than men. But men’s sweat glands are more active than women (the rate of active glands is more than 50%). Female athletes often start sweating as the body temperature rises and goes deeper into the exercises. In contrast, men often sweat more when they are at the same temperature and exercise regime.

Sweating means you are dehydrated, not fat. Overweight people sweat more than normal people. Excess fat is like a blanket and increases body temperature. When you exercise, exercise a lot, your body will sweat to release less heat generated. That means that sweating doesn’t burn calories, it’s strongly related to other factors like muscle tissue and adipose tissue.

In fact, when you sweat, you can lose weight, but the weight loss is due to dehydration and minerals, not fat loss through sweat glands and sweating. And as soon as you rehydrate, your body returns to its original weight. Thus, it is clear that sweating does not increase calories burned, meaning that if you sweat a lot during exercise, you can still burn less fat than people who do not or shed less. sweat.

Real fat burning

So where does the weight loss mechanism really come from, if not by sweat? That is from the intensity of the exercise you are doing. If you lose weight simply by sweating, all you have to do is sit in front of the oven, or go to the sauna, or lie in the mid-day sun to sweat. But these don’t work at all.

Exercises for lose weight effectively

If you want to lose weight, you should do exercises with medium or high intensity. Some of the following exercises will help you “burn” fat and lose weight effectively: Aerobic exercise, brisk walking, jogging, skiing, swimming, cycling, dancing, boxing (boxing), hitting martial.

When you do any of these activities, your muscles draw energy from stored body fat, so fat is “burned” through the activities you do. In addition, along with proper diet, you will achieve the desired weight.

There are many different types of exercise, from crunching, cycling to jumping rope or walking, but generally you need to pay attention to endurance, which is at least 30 minutes to 1 hour at a time. Exercise and exercise regularly, the new high fat loss efficiency. Every morning, before breakfast, drink a glass of warm lemon juice, which helps to stimulate the digestive system and metabolic system to function effectively. Eat plenty of cucumbers, eat them at breakfast, lunch, dinner, and light meals. Scientific diet is a prerequisite for the success or failure of weight loss goals.

How long does it take to practice each day to be healthy?

This year, when the epidemic situation around the world restricted the movement, the sport, many people applied sedentary and lack of physical activity. However, physical exercise is quite necessary because it is a great way to protect against diseases such as hypertension, cardiovascular disease, diabetes mellitus type 2. In addition, exercise also helps protect people from some cancers, especially breast cancer.

Playing a sport doesn’t mean practicing for a few hours. According to a study in the British Journal of SM, it takes about 30 to 40 minutes for sport a day. If we can practice, we can stay in good health. This time period can offset the negative effects of a sedentary lifestyle.

Having reached this conclusion, the team looked at the results of nine studies. These studies based on data from 44,370 people from 4 different countries. They followed for 4 to 14 years and carry connected equipment to measure their physical practicing.

Analysis found that people who were physically active were less likely to die earlier than those with sedentary lifestyles. “The risk of death increases at a lower rate moderate to regular intensity of physical activity,” the study said.

According to the WHO, adults in the ages of 18 and 64 should exercise one persistent activity each week.

They need to have an average of at least 2.5 hours or at least 75 minutes of intense activity. Therefore, thay can keep the body healthy. This weekly interval is also recommended for the elderly. Children and teenagers 5 to 17 years old should practice at least 60 minutes each day.

Through the above analysis, we can confirm that longer breaks do not “cool down” and make the body weaker when exercising. In contrast, taking long breaks still offers certain benefits, especially for people with muscle size and strength goals.

Take too long off the gym, how long does it take to restore strength as before?

Whether you are an athlete or an average trainer, strength and endurance can drop very quickly during long breaks.

One of the most dramatic changes is that cardiovascular activity can decrease 7 to 10% per week. The ability to circulate and use oxygen is no longer as good as with regular exercise, resulting in reduced endurance. We can get tired faster and shed more tissue, experts explain.

In terms of strength, with rest and without stimulation, muscles lose muscle mass. Even some studies show that taking a break from exercise can reduce muscle mass by up to 10% in just a few weeks.

When re-training, the practitioner cannot restore strength, strength or muscle mass as quickly as it was lost from resting. However, this does not take long.

Some benefits may appear as soon as you start again. Studies show that after just 1 week of exercise, people can notice improved mental health. They also sleep better. Thanks to that, the body feels healthy and full of energy.

If you practice regularly, then after about 1 month, the practitioner will notice a clear recovery in strength and endurance.

Scientific evidence shows that only need regular tonog exercise 3 to 4 weeks, the maximum rate of oxygen consumption of the body can increase by about 20 to 30%. Not only does physical fitness increase at this point, but also faster post-workout recovery time.

Also after 1 month, the practitioner will form the habit again. Since their physical abilities have improved significantly, they can gradually increase the intensity of the exercise.
Experts recommend that after a long period of rest, people should not rush to recover strength and strength in just 1 or 2 weeks. Instead, plan that for 1 month.
To avoid the risk of injury, when starting over, everyone should reduce exercise intensity. If you do lift weights, do it with a light weight. If you do jog, run at short distances and at a moderate pace. As the body adjusts to the exercises, the practitioner can gradually increase the intensity, according to MSN.

Squat Tutorials And The Most Standard Advanced Variations

Mention the exercises to help develop the third round as quickly as possible. Surely many people think of Squat right next to training sessions with a treadmill or exercise bike. And also a lot of people think this movement is simple. You just need to sit down and stand up. This is also the reason why the rate of mistakes when practicing this pose for beginners is more than 90%. For that reason, in today’s article, we will introduce the best way to do this exercise.

The squat technique for beginners

To do this exercise correctly, there are a few things to keep in mind throughout the exercise:

  1. Back always straight, eyes straight.

  2. The chest is enlarged, the shoulders are wide, and the belly is squeezed.

  3. Knees open to the sides.

  4. When you sit down, push your hips and butt back.

  5. Put the focus on your heels, slightly lifting your toes off the ground.

  6. When standing up, tighten your glutes and lift your buttocks.

Also, don’t forget to breathe throughout the exercise. Breathing properly will help you stay strong. Thanks to that, you can improve the exercise efficiency. So when you squat down, take a deep breath in through your nose. When you lift yourself back up with your buttocks, exhale through your mouth.

Squat the most standard way

Squats are a great move and require the practitioner to use most of the muscles and joints such as the hip and knee joints. Therefore, let’s refer to the following instructions on how to perform the most basic posture.

Stand up straight with your feet shoulder-width apart. Toes facing out. Hands interlocked and placed in front of chest. Squeeze your stomach tight and chest open, puffing your chest forward. The shoulders extend to the sides.

Slowly squat down, while pushing your hips and butt back. But the back is still straight, absolutely do not bend it back. Lower yourself until thighs are parallel to the floor, stop. Be careful not to let the knee go beyond the toes. Hold this position for 1 second to increase exercise efficiency.

Squeeze glutes and push back upright. When standing up, you squeeze your buttocks to continue to squeeze your glutes, not when you stand up.

In addition to sitting with your feet equally wide, you can place your feet parallel to each other and only one toe apart. This is called the Small Foot Squat. Or keep your feet open to allow shoulder-width apart, with toes facing out. This exercise is called the Sumo Squat.

After practicing the correct basic posture, you should use more dumbbells to increase the effectiveness of the exercise. You can hold more weights in front of your chest or place them on your shoulders. Exercises with extra weight always help muscles activate at a higher level. As a result, you will reach your goals faster.

Five steps to reduce belly fat are supported by science

According to science, you do not need a long diet or exercise a lot to lose belly fat.

Losing belly fat is the most obvious result of weight loss. However, there is often too much hype about the effects of a particular weight-loss method like dieting or some serious form of exercise over the long term.

In fact, scientists have shown that the actual weight loss methods are much simpler. Here are 5 steps supported by the scientists.

Increase metabolic rate

A fast metabolic rate will help you burn fat faster and more efficiently. Therefore, increasing the metabolic rate in the body is the key to burning belly fat fast.

This is the most basic step to speed up belly fat loss. Applying a combination of the following methods is considered the key to speed up metabolism in the body.

Prioritizing a reduced starch diet

Losing carbs, not starches, is the safest and longest way to lose weight. When cutting back on carbs, increase your protein intake with fiber-rich vegetables to maintain the right energy levels for exercise.

Increasing vigorous exercise

Instead of long-term low-intensity exercise with a slow fat burning rate, you should increase and boost your body’s fat-burning ability by doing more vigorous exercise.

You can do the heavy lifting in the room, doing high-intensity HIIT exercises. This will both burn energy quickly while boosting the body’s metabolic rate after exercise.

Stress management

Stress is considered one of the leading causes of belly fat storage. This is because when stressed, the body produces more cortisol for relief. However, high levels of Cortisol will also release more insulin, leading to a feeling of hunger later on.

Getting enough sleep

Many studies have shown that lack of sleep is directly related to weight gain. Therefore, getting enough sleep is the easiest way for you to promote safe belly fat loss.

The secret to having a beautiful body for women

Beautiful body

The standard of a beautiful human body has always changed over time. Therefore, beauty is also a trend for many people to aim for. There are times when people prefer a slim body or a pear-shaped body. But until the end, everyone wants to pursue a well-balanced physique, suitable for the body. Because we humans all have different locations and different shapes. Knowing how to coordinate your weight so as not to gain weight or obesity is essential. The secret to having good shape will have to have a balance between weight and height. If a short person has the same weight as a tall figure. You may look overweight. But a tall body with the same weight as a short figure can be perceived as being too thin. Maintain a reasonable and balanced diet to regulate your weight. Get more insight and understanding of your standard body. Let’s see the tips for having a good body and see what is interesting.

How to have a beautiful body for women

It takes a lot of effort for each individual to get in good shape. Women can refer to a few tips to get a good shape below to apply for themselves.
Eat clean and healthy foods: The first secret to getting fit is eating clean. This is an important step in getting substances into your body. Why do experts always advise us to limit fast foods, fatty foods? Because the nutritional content in these foods is not much. On the contrary, they also contain a lot of harmful fats. When eaten, women can addict to and easily obese. Moreover, it also affects the health and high incidence of disease. One and the disease can mention as blood fat, overweight, diabetes, …

Eat foods that contain a lot of vitamins in fruits and vegetables: Typically carrots, tomatoes, potatoes, broccoli, … From these ingredients we have processed a lot of delicious and filling dishes. nutrition. Transforming dishes with vegetables every day such as making salads, grilled, boiled, fried vegetables, … These dishes are not only easy to eat and also delicious.

Get adequate and punctual rest: Sleep is also one of the keys to having a perfect body. Sleep plays a very important role in maintaining a good body including weight loss. It sounds very easy to do at first, but it’s also hard to become a good habit. As people increasingly use technology devices forget all the time.

Exercise regularly: It is recommended to set aside at least 15-20 minutes a day to exercise sports. Exercises such as jogging or body exercises to keep the body healthy, do not accumulate fat. Burn off excess fat in the body and keep the body toned.

Do cardio: This is an effective way to burn energy to keep in shape. Besides, it also helps the heart rate be healthier.

Should you go to the gym or buy a machine to exercise at home?

How to exercise in the city?

Work and busy lives give you less time to spend in your personal life. Every day you need to work 6 to 8 hours. There will be times when it will be late for work or traffic jam Taking the time to practice more sports, taking care of yourself is very essential. But whether everyone has the conditions to do it.

We know that early morning exercise or evening practice is the best time for the body. But with busy work, you still have to take care of your family, do you have time to practice sports? Not to mention, the city house, leading to not all housing or neighborhoods has conditions, empty spaces to perform sports movements. Therefore, you have two options if you want to exercise, which is to go to the gym and buy the equipment home.

If you go to the gym, you will need additional expenses such as registration fees, additional travel expenses, and more travel time, but the schedule is fixed. And for you to buy tools for home, you can choose some simple tools such as electric bike exercise machines, treadmill, lifting weights, … which means that will spend the most cost intend to buy this machine.

Here are two ways to exercise for those who are not near parks, sports, or do not have practice in the city.

So go to the gym or should you practice at home?

Going to the gym has many benefits such as having a private guide. There are many movements that are modeled and will be done correctly. You can also experience many different gymnastics and sports equipment and machines such as a treadmill, exercise bike, fitness machine, … In addition, today there are many gyms and gyms all over the place. city. This will contribute to creating more advantages for you.

You can easily find gyms near your home, as well as find high-quality rooms. But the downside here is that commuting to the gym and home is costly and time-consuming. Furthermore, the exercises and workout schedule at the gym will be fixed, so you won’t easily change your schedule if something is busy. In addition, the cost of going to the gym is also quite high. You need to buy training courses if you run out of courses you need to buy more, expensive.

For home training machines, you will have to spend a large amount of money on equipment. And the number of tools is not as diverse as the gym. You will have to wonder questions such as whether to buy a treadmill or an exercise bike, which treadmill is good, if there is room for a bodybuilding machine? But one thing is for sure, you will master the time to practice more, maybe wake up early in the morning to practice. This will save you time moving to the gym. Also, family members can use this device. Unlike a gym card, only you can use it.

The idea of whether to go to the gym or buy a machine to exercise at home is up to each person to have their own outlook. Each person in each situation, you will feel that buying a machine is not diverse enough, so you want to go to the gym. Some people think going to the gym is expensive, not as comfortable as doing at home. Therefore, follow your preferences, finance, and time to choose the right practice to improve your health.

The deception of exercises helps ‘slim in 2 weeks’ (part 1)

Experts say that more people are willing to spend an hour watching fitness influencer videos than taking the time to practice themselves.

Fitness influencers are the ones with a large following on social networks. Through sharing information and knowledge in the fields of health and fitness, they can influence the behavior of many people, especially young people.

One way these “net stars” often apply is to post videos on YouTube promising to be in good shape after 35 days of practice. Others show off their sexy bodies on their personal pages to target viewers’ jealousy and make them “click” on the latest practice video.

To avoid being asked about their diet, they also shared about the daily eating plan that has helped them “get toned abs, no fat”.

However, these tips also have downside. Many girls call themselves “influencers” and put on expensive sportswear, boasting millions of subscribers. They publish a series of exercise videos online with headlines that are loved by fitness enthusiasts. Exercises usually take no more than 15 minutes.

The implication of each post, video makes viewers understand that everyone can own “quality” photos, right to post like them. All are “effortless”.

“Lose belly fat in just 2 weeks ”

Chloe Ting is a YouTuber known for many home exercises. Ting currently has 14.1 million subscribers on its YouTube channel. She was the creator of the famous #ChloeTingChallenge hashtag in 2019.

This challenge promises to help participants reach their goals in 2 weeks, thanks to a workout routine of less than 10 minutes a day. This does not require complicated criteria, can be implemented immediately and only needs a ready body.

Ting’s videos have garnered more than 228 million views and have created a popular trend since their launch last August.

When typing #ChloeTingChallenge on a search engine, viewers will be overwhelmed by impressive “before – after” pictures. Most of them are pictures of young girls showing their slim breasts in front of the mirror.

There were times when I needed to apply Voltaren gel to relieve the pain, but in the end I made it. I realized I can do anything, just get really good ”, a challenge participant shared.

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