As a vegetarian, working out on a daily basis is great, but without supplementing your diet with proper vitamins just like those who take meat do, then your workouts could be going to a waste. For vegetarians, especially body builders, going an extra mile to ensure you add a few amino- acids into your diet is paramount. After all, cutting meat from your diet comes with a cost but that does not mean you should not gain from supplements in a similar way people who take meat do. Here are the best three known vitamin and supplements that will help you fuel your workout and achieve your full fitness potential.
Creatine is only stored in muscles and the only way you can get it through diet is by eating meat. This leaves all vegetarians out. Supplementing your diet with creatine is therefore a must for vegetarians. During workout, creatine is broken down into creatine and phosphate. The phosphate molecule then combines with ADP to form ATP, which is a rapid source of energy for the body. As the creatine and phosphate decline, muscle fatigue sets in. It is recommended that 5 grams of creatine is taken daily for a period of one month to maximize creatine stores.
Beta- alanine is a nonessential amino- acid produced in the muscle tissues and as such can only be found in meat products. Beta- alanine is known to enhance muscular endurance and reduce or delay fatigue. Once ingested, it is converted to carnosine which aids in intracellular buffering and as a result delaying fatigue during intense workout, meaning you can go harder for a long time during workout in the gym. Recommended intake for beta-alanine is 3-6 grams split between pre and post workout and should be consumed daily for about one month in order to maximize the intramuscular carnosine stores.
Branded-chain Amino Acids. (BCAAs)
Branded –chain Amino Acids are essential for regulating protein metabolism. They enhance protein synthesis and suppress protein degradation. BCAAs serve as an important source of energy in the muscles and if taken before or after workout can help improved damaged muscles. BCAAs also help fight fatigue during intense exercise by reducing the levels of tryptophan and serotonin in the brain and as a result reducing your perception of fatigue. Recommended intake for BCAAs is 10-15 grams daily and should be drunk before, during, and after workouts to help minimize protein breakdown and reduce the feelings of fatigue.
In today’s world where most people tend to care about their weight, it is very rare to get people who wish to increase their body weight. In fact, most people prefer the skinny size. Once in a while you will see people running to the gym or perhaps working out to ensure that they maintain a healthy body weight. However there are those who also are too skinny and intend to gain weight by every means.
Generally, a lot of calories in the body is not good and can lead to health complications. However, in this article, we are going to look at some of the healthy calorie foods and which can also help gain weight very fast. Below are some of the healthy calorie foods that will help you gain weight very fast:
Breakfast cereals are rich in healthy calories and by eating about 10 to 20 grams of these cereals you can weight very fast. One good thing about these cereals is that they are not harmful to the body even if you take them in large quantities because they can easily be burnt out during the day when you are active.
One tablespoon of peanut butter is packed with about 100 calories making it a rich source of healthy calories. Peanut butter can not only be used on bread but also used to make smoothies and milkshakes ton gain more calories for weight gain.
Chocolate spreads such as Nutella have about 500 calories per 100 gram. If you intend to gain more weight, you can do so by enjoying the taste of these chocolates and the high calories they have until you achieve your desired weight.
Five grams of salted butter serving has about 36 calories and this is very important for people who want to gain weight. So, based on how much butter you take, you can increase your weight very fast without the fear of these calories harming you. You can even use butter to cook your foods and gain weight much faster.
Spaghetti and pasta
This is a common meal and one that has high content of healthy calorie efficient for gaining weight. Two ounce serving of this meal has about 75 calories and this can be increased by adding meatballs and cheese making it a perfect weight gaining meal.
The above mentioned foods are just but a few foods rich in healthy calories for weight gain. Others include whole wheat bread, cheese, guacamole, salad dressings, raisins, dates, and pecans among others .Now that you have known the best meals rich in healthy calories for weight gain, get to the market and shop for your best meal.…
The body’s immune system is responsible for keeping diseases at bay and once in a while, it can be affected by different things. To boost your immune system, you may be required to feed your body with certain high energy foods that will keep your immune system strong.
If you are looking at ways keep ailments such as cold and flu away, then you should visit a nearby grocery and have the following foods:
Citrus fruits are rich in vitamin C and are believed to boost up your immune system against ailments such as cold. Vitamin C increases production of white blood cells that are responsible for fight infections in the body. Some of the most common citrus fruits include grapefruits, tangerines, oranges, limes, lemons, and clementine. Since the body does not produce vitamin C, it is essential that you eat citrus fruits daily to boost your immune system.
Broccoli has high content of vitamins and minerals such as vitamin A, C, and E as well as antioxidants and fiber that are good at boosting your immune system. To ensure that it works effectively, cook it as little as possible or better still eat them raw.
Garlic is a potent relative of onions and has an active ingredient known as allicin. Allicin is a sulfur-containing compound that is capable of fighting bacteria and infections. According to research, garlic has the ability to fight cold. Garlic also lowers blood pressure and helps slow down hardening of the arteries.
Spinach is rich in vitamin C, antioxidants, and beta-carotene that may be effective in increasing the infection-fighting capability of the immune system. Just like broccoli, spinach is good well-cooked for a short time or even eaten raw if possible.
Other energy foods that can help boost your immune system include ginger, papaya, sunflower seeds, shellfish, kiwi, green tea, turmeric, and almonds among many others.
There are several reasons why daily consumption of food rich in potassium is essential to every person. Potassium is an important nutrient that maintains fluid and electrolyte equilibrium in the body. It is also the third most mineral that is available in abundance abundant in the body and a necessary nutrient for the performance of numerous body organs, such as the heart, brain, kidneys, and muscle tissues. Potassium also performs a vital role to ensure the body is hydrated as well as supporting cellular functions using the body’s sodium-potassium pump.
Signs and symptoms of inadequate potassium are extremely unfavorable and often include serious headaches, heart palpitations, dehydration, and inflammation of glands and tissues. Potassium from organic food sources, like the number of potassium-rich foodstuffs listed below, is deemed safe and very healthy. Let us now look at the list of foods rich in potassium for a healthy heart:
Avocado is probably one of the most common fruits that are found in virtually all the places. According to research, people who eat avocado on daily basis have a healthy diet as well as increased intake of potassium and a decreased possibility of developing cardiovascular diseases.
Wild –Caught Salmon.
Besides potassium and also other minerals, vitamins, and protein, wild-caught salmon is packed with omega-3 fatty acids that have several health benefits. The benefits associated with these important fatty acids include reduced risks of cardiovascular diseases and heart stroke while also assisting minimize depression symptoms, hypertension, attention deficit hyperactivity dysfunction, chronic skin diseases and joint pains.
White beans not only contain a substantial amount of potassium per portion, but they are likewise loaded with fiber. According to scientific research, consumption of food rich in potassium and fiber like white beans helps reduce the risk of heart diseases and diabetes.
Spinach is one of the vegetables that is commonly consumed in the whole world. It has a high content of potassium which research show that has the ability to prevent or reduce chronic heart diseases such as heart attacks, heart stroke, and cardiac arrest.
Sweet potatoes are rich in potassium and contain many nutrients than white potatoes. Sweet potatoes are also rich in vitamin c and vitamin B6. A combination of all these minerals is essential for the development of healthy heart muscles and prevents the development of chronic heart diseases.
Seeds from pomegranate and its juice are an amazing source of potassium. They are also packed with a high content of fiber, vitamin K, Vitamin C, and many other minerals. Pomegranate has the ability to reduce high blood pressure which has adverse effects on the normal functioning of the heart.
There are several other foods rich in potassium for a healthy heart that we cannot talk in details about them. They include bananas, dried apricots, acorn squash, and coconut water among many other. The good thing about these foods is that they occur naturally and they have no side effects. Try them out today and experience an improvement in your heart health.…
Moringa seeds harvested from Moringa plants found in subtropical regions of Asia and Africa are considered a highly nutritional plant with lots of health benefits just like the plant itself. Moringa seeds are rich in minerals and vitamins that are essential for human survival.
This rich concentration of vitamins and minerals provides the seed with anti-inflammatory, antioxidant, and cholesterol-fighting abilities. In this Article, I am going to talk about the many health benefits of Moringa seeds that are vital for the general body health. Below are some of the health benefits of Moringa seeds:
The Moringa plant is commonly known as a natural anti-inflammatory so does the seeds. Moringa seeds help reduce soreness and enhance the health of our joints. Its ability to strengthen the joints using proteins and amino-acids helps patients with arthritis and other ailments to live a healthy life.
Moringa Seeds Boosts the Immune System.
Moringa seeds boost of high levels of vitamin which are commonly known to play a significant role in boosting the immune system by fighting against body toxins and pathogens that cause illness.
The high level of nutrients digested from eating Moringa seeds help improve the immune system as well as curing cuts, bruises, burns and other injuries in good time.
Moringa Seeds Improve Eyesight.
The availability of vitamin A in Moringa seeds boost the immune system as well as repairing the eye’s mucus membrane. As a result, moringa seeds take care of the eyes and maintains your good vision.
Moringa Seeds Help Reduce Weight.
Oil extracted from Moringa seeds helps in breaking down saturated fats in most animal foods we consume and works in hand with the digestive system to get rid of the excess fats accumulated in the body. By doing this, oil from moringa seeds helps in cutting down excess fats in the body hence reduce excess body weight.
Moringa Seeds are Good for Skin Health.
Oil extracted from Moringa seeds are used in the production of cosmetic products that are used to treat the skin. The oils have up to 30% antioxidants and an excess supply of vitamin A which are the essential choice for skin products.
Vitamin A improves the skin firmness and make you appear young and also fights aging signs and anxiety. This is done by enhancing the formation of collagen within the skin cells.
Moringa Seeds are Rich in Fiber.
Moringa seeds are known to be rich in fiber which works with the body system to sustain a healthy digestive system. It is also essential for the cardiovascular system. Moringa seeds fiber helps in the movement of food along the digestive track to be broken down and used by the body.
Moringa Seeds Help Reduce Cholesterol.
Moringa seeds have zero presence of cholesterol. It is thus known to reverse the effects of high cholesterol in the body. High levels of cholesterol in the blood lead to developments of several heart diseases that may lead to death.
Moringa Helps in Lowering the Blood Sugar Levels.
Moringa seeds have the ability to reduce the blood sugar level due to the presence of zinc. The concentration of zinc iron in Moringa seeds regulate the production of insulin which controls the blood sugar level in our bodies. An increase in the secretion of insulin helps maintain the normal blood sugar level in the body.
There are several other health benefits of moringa seeds that I cannot summarize in this article alone. They include its ability to reduce high blood pressure, development of healthy teeth and bones as well as healthy hair growth. Now that you have known the health benefits of Moringa seeds, it is time you try them and experience change in your health.
How’s your journey been like so far? We hope that it’s going well. If you feel like it isn’t, it would be important to take a step back and do a thoughtful analysis of your present status.
Ask yourself these few things:
Are you being consistent?
What parts are you having trouble with?
What needs to change?
What or who can help you change in?
The answers to the questions above will help you better determine the leak in your fitness plan. The journey to good health needs consistency. Having a clear idea on how you can further improve your fitness routine.
Getting healthy requires some key ingredients: strong will, regular physical activity, discipline, and healthy meals. Today, we will be placing the focus on healthy meals!
A common reason why a lot of people are unhealthy is because of what they eat on a regular basis. It is very easy to neglect what you eat. There are many excuses that we all employ on a regular basis—here are a few:
Lack of time
Lack of options
Unfamiliarity with healthy alternatives
It happens to the best of us. We recognize that eating healthy come a whole new set of responsibilities. HOWEVER!! There are so many very real benefits to eating healthy that go way beyond losing weight. That’s what we will be discussing today! Also check out our tips on supplementation for fitness here.
You should eat healthy because…
It boosts your mood in a consistently organic way
Most people often make use of sugar to perk up. While it works for a short while, sugar has a nasty habit of making users crash after a few hours. Those who are dependent on sugar often experience withdrawal symptom and feelings of depression. Most doctors will tell you to lay off excess sugar.
What you can eat instead:
Certain types of fish come in packed with Omega 3’s that is good for your heart. It is also a good pick me up so you have that organic source of energy that does not have a crash.
It makes your brain healthier as well
In order for our brains to work in maximum capacity, it needs energy. A lot of fried food often make you feel sluggish afterwards because of all the cholesterol and impedes your cognitive capabilities. Over long periods of time, it may even start to shrink your brain.
What you can eat instead:
These have natural oils which promote better brain function. Keep your brain healthy and boost your mental faculties by eating healthy.
It makes sleep come easier
Sleep is important when you are trying to get healthy. In order to have enough energy to keep your fitness plan on track, you need to get enough sleep. When you eat mostly processed food, you overburden your system making digestion slower. This does not make for a good equation for proper sleep.
What you can eat instead:
Fruits like cranberries are high in antioxidants which help you get better sleep.
It fights stress
Stress is a regular part of life. A common thing that people tend to do is to stress-eat whenever they are under duress. Raise your hand if you have ever seen any depiction of a woman with a tub of ice cream while crying their eyes out—the “break-up food” montage. While this may seem like a good idea at the time, it inevitably ends up packing a lot of pounds. Not to mention that all the excess sugar develops a sort of dependency.
What you can eat instead:
Remember when Harry Potter first came across a Dementor on the train? He was given chocolate to perk his mood. Dark chocolate has the right amount of sugar to perk you up without putting in any excess pounds into your system. So beat off the stress with a small bar of your favorite dark chocolate. It’s good for you and your state of mind.
It keeps your immunity up
Getting a cold is no joke. It is a perfect concoction of headaches, chills, weakness, and inability to breathe properly. People who routinely neglect healthy food which is a good source of vitamins end up getting sick more often.
What you can consume instead:
Fruits high in Vitamin C
Food with probiotics
Green tea is great in fighting off the flu when the season is natural for it. Eating healthy will also protect your system from other viruses and lessens any chance of infection.
It lets you live longer
My cousin had a friend who had a heart attack at the age of 25. He lived what you call a “party lifestyle” he never slept at night, had no previous history of heart problems, smoked, and ate mostly unhealthy food since he was old enough to party. He was also not a fan of working out. All those bad decisions culminated into a tragedy that could have been avoided with the right lifestyle choices.
Studies have shown that people who do not keep their diet healthy have an increased 48% chance of dying because of health-related issues and illnesses. If you value your life, making the right decisions about what you eat and how you live your life should be considered with seriousness.
It provides all the energy you need to be productive
There are a lot of things you can accomplish in a day if you have the energy for it. This is why having the right fuel in your body tank is critical. Those that end up cramming towards the deadline of a project often go with unhealthy food like chips, soda, or pizza. This is because it’s easy to obtain and quick to consume.
However, studies have shown that people who eat healthy are 67% more productive and more efficient that those that do not.
Being able to achieve optimal performance from your fitness requires a proper diet. In order to get a great diet and nutrition plan in place, a lot of people will require proper supplementation.
Luckily, there are plenty of natural supplements that you can get into your diet in order to maximize your fitness results. Below, we will be going over some of the top natural supplements that you can use in order to enhance your fitness and get absolute maximum results from every workouts.
Bone Broth Protein
One of the single best natural supplements that you can use to enhance your fitness is bone broth protein. While you might have heard about bone broth and it’s many benefits, a lot of people might not know that there are supplement companies making it in protein powder form.
Bone broth gets its amazing benefits from the marrow, bones, tendons, and ligaments of animals. While it might not sound too appealing for some, that is exactly where the best nutrients are such as collagen, trace minerals, and even amino acids. And if you like many guys prefer to stick to old workout and bodybuilding supplements then we suggest you to http://dbolanabolicsfacts.com/crazy-mass-reviews for great range of options.
With new supplements like bone broth protein, no longer do you actually need to slow stew various animal parts for 24 hours or more to get the natural benefits that it can provide.
Green Superfood Powder
Leafy greens and other kinds of greens have tremendous healing properties attached to them. While every formula is different, green superfood blends offer a tremendous value proposition for those that are looking to get a lot of healthy nutrients into their diets without having to consistently juice or buy expensive greens.
For those that might be looking to get these vegetables into their diets without having to consistently eat them or juice them, you should be able to substitute these powders for them and get the same health benefits you would if you were to juice or eat them. This is great for those that might be looking to lose weight or get healthier overall.
For those that are looking to improve their own energy production and energy levels, you can get b-vitamins into your diet.
These are the same vitamins that you would get from eating dairy, eggs, and even meat. A lot of people might experience fatigue or muscle weakness purely from a deficiency of b-vitamins. Therefore, it would be very helpful for those that experience this.
Overall, there are plenty of different natural supplements that you can get into your routine that can help improve your fitness levels and workouts.…
Hey there! Welcome back! First off, let us say that we are really proud of you for starting up your healthy lifestyle. We fully understand how difficult that can be at times. There are just too many temptations sometimes, right?
Getting fit and staying fit isn’t always sunshine and daisies. This is something that you really need to work hard at. In order to help you stay on course, let us share some tips on how you can maintain your healthy lifestyle!
Remind yourself of your past
One of the best ways to successfully move forward is to never forget your past. This is something that we have always believed and it is very applicable for every facet of our lives.
There are a lot of reasons why a person actively chose to be healthy. It can be because of a nasty breakup, a health scare, a determination to hit a body type—whatever it is, remember it. Keep it at the back of your mind but never let it impede your progress.
Fueling your determination with what you want to break free of is one of the most potent ways to stay the course.
Create little achievements
If you’ve ever played on an Xbox, you should be very familiar with the achievement system. If you aren’t, the achievement system is a notification of an achievement upon completion of something big or small. In a game, it can pop up for something as large as defeating an enemy boss or something as small as handing an apple to a child.
Utilize the same thing for your health process. Determine which achievements can be unlocked. For example, have you completed the “have apples for breakfast” achievement? Or it could even be something like “slept for 8 hours”. The best part is that you decide which ones are your achievements. You can even write it down in your fitness journal!
Have short-term goals
While the long-term is always continued fitness, if you’re starting from scratch, it can be disheartening to not see visible results. As such, it would be prudent for you (and your mental health) to set short-term goals.
However, it is important that your short-term goals must be both achievable and quantifiable. There would be no sense in selecting a goal that you cannot measure. For the first week, you can have your short-term goal as waking early for the whole week. It’s a good way to train your mind and your body to get rearing for another day of healthy living. It’s also a great way to keep your motivation up.
Make it Easy for You to Get Going
Most people who get started on their fitness routine often regress because they use the excuse of “not having enough time”. It’s always not enough time to get ready or there are other pressing reasons to skip today’s workout—it’s so frustrating at times.
While we get it that we all lead busy lives, in order for there to be enough time, you have to make it yourself. If you have the goal of working out early in the mornings, make it easy for you to get started by prepping all your things the night before.
Ready your outfits, put your shoes by the door, prep your grab and go breakfast. Those are the little things that can help you stick to our routine.
Establish healthy relationships
No, really. Of course we’re not only talking about romantic relationships (those help to though, by the way). Healthy relationships are with people who are supportive of your healthy lifestyle. As harsh as it may seem, a big reason why it was hard for you to get healthy and keep healthy was because of the company you keep.
A golden rule is to surround yourself with people who you want to be like. Imagine what it would be like if you surround yourself with people just as dedicated to being healthy. As being fit and healthy comes natural for them, they’ll be more able to provide you with the support that you need.
In the event that they too struggle with keeping the lifestyle, you can all help keep each other on course.
Feed your positive habits and starve out the bad ones
You’ve probably heard of the saying “the side you feed is the side that grows”. This can be used to help remind you of why you want to stay healthy. When you start out with your healthy lifestyle, it would be important to determine bad habits.
Do you tend to snack a lot in between meals? Do you tend to skimp out on workouts in favor of vegging in? Starve those habits out! Instead, feed your positive habits. By feed, we mean do them more often.
Positive habits like eating healthy is a habit that you need to maintain until it becomes natural to you. Once it has become natural, that only means that you’ve successfully managed to feed a positive habit.
Track Your Successes and Failures
Fitness is a continuous process. It’s not something that you start one day and expect to be perfect. There will be days that you fail to meet a certain goal and it’s important to jot that down in your fitness journal.
Having a bird’s eye view of your successes and failures will help you see how far you’ve come. Detect trends as they happen. Are you trending toward a more healthy life or are you slowly scaling back into old habits? When you track everything, it will be easy to plan your next move.
Avoid turning into a nightmare coach
Motivation is a little ember that must be carefully conditioned and protected until it turns into a full blown flame. A sure way to stomping out that ember is by being too hard on yourself. Remember that you are trying to get healthy because you want to be. It’s not something that you should force feed into your system. That’s a great way to set you and your health routine up for failure.
While the importance of being strict in needed, you must also temper strictness with understanding. Just as you would want your friend to empathize with you when you’re down, do yourself a favor and give yourself the same treatment.…
So you’ve decided to get healthy! First of all, congratulations! We at Envigeur Fitness are already so proud of you. It is SO not easy to decide to get healthy. There are a lot of factors that can hamper the decision to being healthy and to maintain the healthy lifestyle.
To help you with that, we’ll be discussing a few tips on how you can start your fitness journey!
There’s a wealth of information available on the internet if you know where to look! If you aren’t comfortable with staring at a screen for long periods of time, it would be smart to visit your favorite bookstore and look up fitness books or even fitness magazines.
If there’s anyone you admire, try to read up on how they get healthy or fit. If you think it’s feasible for you, you can consider giving it a try. Before you start all the action, it is important to educate yourself on the proper ways to get fit. That way, you lessen the chances of getting injured or overwhelmed when you are in the crux of your routine.
Establish Your Goals
Before you start anything, it is important to have a goal in mind. Are you planning on losing weight? Are you planning on putting on weight?
Are you planning on gaining muscles? Are you planning on toning your body? There are a lot of ways to get fit so it’s important to know the kind of fit you want to achieve.
As such, it is important to have very specific goals. That way you can direction your attention to the information that will help you attain it.
Other than specific goals, you have to be able to quantify your goals. Set a target weight if you’re planning on losing or gaining weight.
That way, you’ll be able to see how close or far you are away from your target. Above all things, your goal must be attainable and realistic. It will do no good to pursue something that is unhealthy.
Set Yourself Up For Success
This isn’t as difficult or complicated as it sounds. If you decide to go with early morning fitness routine, prep your things the night before. We have found that making it easier for you to get routine started involves getting things in order.
Don’t let yourself have the excuse that there’s so much stuff to prepare that you end up deciding you’re too busy or that you don’t have enough time. There is always enough time if you make time for it.
Also, we’ve found that picking a fitness activity that you find enjoyable is an effective way to set yourself up for success. If you enjoy cardio, pick cardio heavy activities. Thankfully, there are a lot more options available in terms of fitness routines. It would be prudent to do your research on nearby places that offer fitness sessions that interest you.
Get a Fitness Diary
A great way to hold yourself accountable is by jotting down your journey. When you’re committed to fitness, having a diary to write down your thoughts and progress is a good form of record-keeping and stress release. Even when you have bad days, put it down in writing—this way you can always look back and see what you can improve.
When you keep at it and you look back on your journey, you’ll be able to see a really clear idea of what your fitness story is shaping out to be.
Be Frank with Yourself
One of the biggest things to do once you decide to get healthy is to identify your weaknesses. Knowing what to look out for is a great way to keep yourself from slipping back into bad habits. Before you start up your routine, have a frank assessment of yourself. What can you still work on?
Are there any bad habits you presently have? Identifying the properly will enable you to get started on dropping them. If you cannot identify them for yourself, have someone help you. Be open about the experience. Remember this is to help you out in the end. Even if you don’t like what you hear, this is when being frank with yourself works really well.
If you’ve ever tried to get fit before and it didn’t go so well, it is important to determine the reasons why. That will be a good way to determine what you need to avoid doing. Properly identifying your weaknesses will enable you to suitably guard yourself from another missed opportunity to get fit.
Normalize Your Sleep Schedule
Sleep is very important in the fitness recipe. When your body does not get enough rest, it does not have enough energy to do the routines that you want it to do. More often than not, you will feel slugging and the “maybe tomorrow” syndrome will kick in.
Before you get started on your fitness routine, normalize your sleep schedule. The term ‘normal’ varies from person to person. Other factors in your life may require you to be awake at nights and not during the day. If that’s the case, stick to that schedule. It’ll be easier for you to get your routine started if there are no drastic changes to your sleep schedule.
Get a Fitness Buddy
One of the best ways to start your fitness journey is to get someone to go along the journey with you. You must never underestimate the strength of having someone hold you accountable for your decision to start being healthy.
Having a fitness buddy is also a great way of deepening bonds while having fun. You even get the added bonus of getting healthier while you do it. One of the best ways to make a fitness routine enjoyable is by turning it into something social. Having a support system in place before you start your routine is a good way to be driven.
Food For Thought
You’re about to embark on something difficult and you are going to have tough days. Just keep at it and you will start your fitness journey successfully! Best of luck!…