How to Start Workout

Why Exercise?

Regular exercise has been shown to significantly improve your health.Trusted Sour

Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease.Trusted Sour
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Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better and even enhance your sex life.

How to Get Started

It's important to consider a few things before you start an exercise routine.

1. Check Your Health

It's important to consult your doctor and get a physical medical examination before starting an exercise routine.

This is particularly important for those who are not used to strenuous physical activities, as well as individuals aged 45 and over.

An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.

2. Make a Plan and set Goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.

One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.

For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.

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3. Make It a Habit

Another key component of exercise success is to stick to your routine.

It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it.

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Some of Workout Exercises:

Booty Exercises

Six Pack Abs Workout

Important Healthy Life Tips!

How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least eight glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle?

Life is beautiful and you don’t want to bog yourself down with unnecessary health problems. Today, your vital organs may be working well, but they may not be tomorrow. Don’t take your health for granted. Take proper care of your body.

Good health isn’t just about healthy eating and exercise — it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle. In this article, I share some tips to live a healthier life.Enjoy!

1. Drink more water: Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. 

2. Get enough sleep: When you don’t rest well, you compensate by eating more. Usually, it’s junk food. Get enough rest and you don’t need to snack to stay awake. Also, lack of sleep causes premature aging and you don’t want that! 

3. Meditate: Meditation quietens your min and calms your soul.

4. Love yourself: elf-love is a crucial part of living a healthy life. When you have a negative self-image, it naturally weighs down on your mental outlook and health. How much do you love yourself on a scale of 1-10? Why?

5. Learn to say no: Don’t eat just because you’re out with friends or because other people offer you food. Simply say no and say you’re not hungry if you don’t feel like eating.

6. Get regular checkups:  Some diseases don’t show up as symptoms until it is too late. Get regular blood tests for blood sugar, vitamins, and minerals, along with urine tests. More elaborate tests like mammograms (for women), PAP smear (for women), colonoscopy, etc. should be done at the recommended intervals. If the test results are not optimal, that means that you can quickly take corrective action. If they are great, that’s fantastic and you can have peace of mind!

7. Get out more often: If you have a 9-5 job, chances are you spend much of your time holed up in the office and not a lot of time going out and having fun. During weekends, you’re probably busy with work or running errands. Make a point to go out with your friends at least once a week. Get some sun. Go out and have a change of environment.

More Healthy Tips :

10 Healthy Lifestyle Tips For Adults

Health and Nutrition Tips

Top Drinks For Healthy Life!

When you think of healthy drinks, water likely immediately comes to mind—especially since drinking water can have tons of benefits, and it has zero calories.However, there are other healthy drinks worth adding to your menu. "Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis.

Follow our easy-to-swallow guide ahead to discover the best and worst beverages for your body.

1. Green Tea

The hype you've heard about green tea as a healthy thing to drink is legit. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth.

2.One-Percent Reduced-Fat Milk

Milk is a great healthy drink choice because it has the components of a healthy meal—carbohydrates, protein, and a little fat—so you absorb it slowly and stay full longer.It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the ideal source of calcium because it contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat.

3. Mint Tea

Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches.

 It also aids in digestion by promoting the movement of food through the digestive tract.

4. Hot Chocolate

Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.

Check More Info About Healthy Drinks :

Top 10 Healthy Drinks

Best and Worst Health Drinks

Top Six Fruits and Berries

Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples- are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados- are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas- are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

4. Blueberries

Blueberries- are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges- are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

More Data About Fruits and Berries :

Learn More About Fruits and Berries

Best Butt Workouts

If you're doing a bunch of squats in hopes of growing your gluteus maximus (you know, your butt), we need to talk.

Sadly, the basic squat alone isn't going to glow up your boo-tay.And while the best way to grow that donk is to perform weight-bearing exercises, you don't need barbells or dumbbells to go after your goals. Let's gooo!

1. Single-Leg Glute Bridge

Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. Hydrants With Leg Extension

3. Heel-Lifted Sumo Squat

Begin with your feet slightly wider than shoulder-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.

4. Single-Leg Dead Lift

Stand on your right foot with your left leg bent in front of you, knee at hip height. Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend your left leg straight out behind you. Pause, then return to starting position with control to complete one rep.

5. Squat to Sumo

Begin with your feet wider than shoulder-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat. Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse.

Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to seriously feel the burn.

More Info About Butt Workouts:

More Butt Workouts Find Here

Lose Weight in Only 1 Month!

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories .

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

3. Lift weights three times per week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

More Info About Weight Loss:

Lose Weight Plans

More Tips About Weight Loss

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Healthy Diet for Men

Food is more than just fuel. Your diet can help fight disease and keep you feeling younger.

A healthy diet for men includes:

• At least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and phytochemicals.
• Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
• At least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.
• At least two to three servings of fish per week.
• Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, butter and high-fat sweets.
• 3,400 milligrams a day of potassium from fruits, vegetables, fish and dairy.

1.0 Energy Foods

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.

For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.

1.1 More than Meat

Eat a variety of protein foods, including seafood and plant-based sources, like beans, peas and soy products. Cut down on saturated fat from high fat meats and full-fat dairy products and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts, seeds and avocados.

More Info About Diets:

5 Diets Supported by Science

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