B1 4 20 Frog Press bbrfrogpress. B2 4 20 Wide Leg Press bbrwidelegpress. C1 4 12 ea Single Leg Side Press bbrsidepress. Open navigation menu. Close suggestions Search Search. User Settings. Skip carousel. Carousel Previous. Carousel Next. What is Scribd? Explore Ebooks. Bestsellers Editors' Picks All Ebooks.
Explore Audiobooks. Bestsellers Editors' Picks All audiobooks. Explore Magazines. Editors' Picks All magazines. Explore Podcasts All podcasts. Difficulty Beginner Intermediate Advanced. Explore Documents. Uploaded by Morena Smooth. Did you find this document useful? Is this content inappropriate? Report this Document. Flag for inappropriate content. Download now. Related titles. Carousel Previous Carousel Next. Vitamins [ Vitamin A is an important micronutrient needed for healthy eyesight and gums [ Vitamin C supports a healthy functioning immune system [ Vitamin E is a powerful antioxidant which helps fight free radical damage in the body [ Vitamin D is needed for strong bones and immune function [ Vitamin B is used for energy production, nervous system health and for proper digestion.
Minerals There are also essential minerals that play important roles in the body such as: [ Iron needed for red blood cell production [ Calcium for strong, healthy bones and teeth [ Magnesium for nervous system health [ Zinc for healthy skin and reproductive and immune function.
Different body types are going to work optimally from different macronutrient breakdowns and have different energy expenditures. Ectomorph Ectomorphs have a lighter bone structure and a smaller frame. Ectomorphs find it very hard to gain weight, whether that be muscle or body fat. They have an extremely fast metabolism and their body requires an overall higher calorie intake and a greater need for carbohydrates to prevent muscle catabolism. Mesomorph Mesomorphs tend to be muscular, strong, athletic, hard-body types with well-defined muscles, broad shoulders and a dense bone structure.
They generally have little trouble gaining muscle or losing body fat. Mesomorphs can handle a moderate level of carbohydrates due to their ample capacity to store muscle to glycogen. However they still need to maintain their carbohydrate intake and calories as weight gain can occur if too high.
Endomorph Endomorphs are best described as soft and typically have a round or pear-shaped body with a stocky build and a slower metabolism. Endomorphs have the potential to put on a lot of muscle, but they also tend to carry more adipose tissue and therefore have a greater tendency to store fat.
Women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. Therefore this suggests they may be able to operate on a lower carbohydrate intake than men.
If you are a woman training at low to moderate intensity, I would suggest first referencing the above macro ranges to select a ratio that corresponds to your fitness goals and body type. Then, start on the low end for carbohydrate intake and see how you do. If you feel fatigued and weak from your workouts, yet you fail to build muscle mass, you should consider increasing your carbs. Because pineapple is high in a potent anti-inflammatory called bromelain, which helps with muscle recovery.
Most of the time you will have a few healthy options. Keep following your meal plan by choosing something similar. Beetroot, carrot, spinach, celery, apple and ginger l Herbal teas l Fresh fruit platter l Side salad with no dressing l Salad with chicken l Protein smoothie if available. Cheat meals are a one-off indulgence once a week.
When following a healthy lifestyle many people tend to struggle with cravings and temptations for favourite foods and drinks. Sugar is extremely addictive and is poison to the human body. I personally would recommend staying clear of refined and processed sugars if possible — you will achieve the results you want much sooner.
Refer to the table below to help control your cravings. TIP Having a cheat meal every 1—2 weeks is a good way to satisfy those cravings and keep your san- ity.
Never splurge and have a cheat day though! The best time to have your favourite cheat meal, clean treat or dessert is straight after a big workout. Because your glycogen levels have been depleted so those simple sugars and unhealthy calories are more likely to refuel your muscles and replenish your glycogen stores than be stored as fats.
Phosphorus Chicken, beef, fatty fish, eggs, dairy, nuts, veggies and grains. Sulphur Cranberries, horseradish, cabbage and cauliflower. Tryptophan Cheese, raisins, sweet potatoes and spinach.
Bread, pasta and Nitrogen High-protein foods, meat, fatty fish, nuts, beans, chai seeds other carbs and vegetables. Oily foods Calcium Organic milk, cheese and green leafy vegetables. Four main reasons Sugar makes us fat [ Fructose can cause insulin resistance and raises insulin levels in the body, which increases the deposition of fat in our fat cells. It does not lower the levels of our hunger hormone ghrelin nor reduce blood flow in the centers of the brain that control appetite.
This leads to us often overeating. How to manage Sugar Cravings 1. Eat a high fat, high protein breakfast Starting the day off with a large dose of protein helps you maintain a steady blood sugar level throughout the day.
Eating the recommended amount of low GI carbs with each meal. Making sure you are meeting your recommended Low GI carb intake for the day is vita, especially when you are exercising. Low GI carbs will help even out your blood glucose levels. I also recommend to avoid eating fruit at night as it spikes your blood insulin levels leaving you craving sugar when the next day. Ghrelin triggers the hunger sensation, while leptin causes feelings of satiation.
With prolonged sleep deprivation, leptin production decreases, and ghrelin production increases, causing the body to feel hungry and therefore increasing the likelihood of reaching for the sweets. Add cinnamon to your diet Choose natural ingredients such as stevia or cinnamon that can be added to recipes to provide a hint of sweetness, without the sugar.
Snack on healthy lipids fats Healthy fats such as avocado, almonds, coconut oil and salmon will help you feel full, reducing the likelihood you will reach for the sweets.
These foods will leave you feeling satisfied and energised. Eliminate artificial sweeteners Although artificial sweeteners are calorie-free, aspartame and sucralose can actually increase your sugar cravings. Avoid this vicious cycle altogether by staying away from artificial sweeteners. Alcohol contains 7 calories per gram, which is nearly double that of protein or carbohydrates! Not only is alcohol calorie-dense, but it usually goes hand in hand with sugary soft drinks and bad food.
Many people forget that you can drink as many calories as you eat. Alcohol also has a negative effect on your liver which is responsible for breaking down the foods you eat. This will result in the slowing of your metabolism and weight gain. For example, a shot of vodka contains roughly 96 calories. A can of energy drink can contains up to calories. If you were to have 5 of these drinks on a night out, you would be consuming about calories! Excessive alcohol consumption puts you at an increased risk for Type-2 diabetes, elevated blood lipids, hypertension and cardiovascular disease.
Drinking too much, on a single occasion or over time can take a serious toll on your health. Alcohol also stimulates food intake and can increase feelings of hunger. Having your judgment impaired and stimulating your appetite is a recipe for failure if you are trying to follow any nutrition guidelines. Tips for calorie reduction when consuming alcohol [ Have one non-alcoholic drink in between each alcoholic drink [ Select light versions whenever possible.
For example, vodka, fresh lime and soda [ Keep water available to quench your thirst while you drink alcoholic beverages [ Learn to sip your drink slowly to make it last longer. This is a very common problem. Sometimes even the digestive process itself creates gas in your abdomen. Keeping yourself hydrated will not only help with bloating but also with fat loss. Add some lemon to your water as this helps flush out toxins. Your body struggles to digest these foods.
Fibre is a key player in helping food move through your body. Greens to eat: spinach, kale, celery, cucumber, green beans, snow peas, peas, sprouts, asparagus, spirulina, watercress and lettuce.
If you have trouble getting in the recommended greens, take a vital green supplement see page The enzymes in these particular vegetables are problematic to break down. Steaming or cooking these vegetables makes them easier to digest. If you feel this might be the cause of your bloating, see your GP or a naturopath.
If your body rejects these foods, your intestines will have huge issues breaking them down. If are on a course of antibiotics this can affect your gut health. Even a single course of antibiotics can alter gut flora. Maintaining proper balance of healthy gut flora is a crucial yet often overlooked component of health. Taking a daily pro- and pre-biotic, as well as digestive enzymes daily with each meal will help your body to digest the problematic foods and ease some of the stress from your digestive tract.
TIP If you have been away on holiday or have been eating lots of unhealthy foods, I recommend taking a course of chlorophyl. This not only helps rebuild and replenish our red blood cells but also helps keep our bodies highly alkalined. Its benefits also include: l Anti-carcinogenic l Antioxidant and anti-inflammatory. These particular foods have the power to impact and dramatically increase the life force and energy of your body. You should try to add as many of these superfoods into your diet as possible.
They can improve overall wellbeing and health. Cacao Raw Chocolate Cacao is known especially for its antioxidant properties. Antioxidants are the number one food for fighting free radicals. Free radicals generate oxidative stress in the body which causes us to age. Having a vast amount of antioxidants in our system slows and fights the aging process, increasing our longevity.
Cacao is high in magnesium which helps us to build strong bones, as well as promoting a regulated metabolism. Cacao is also high in sulphur. Sulphur is a mineral which gives our skin a beautiful healthy glow, and also assists in building strong hair and nails. Free YouTube Downloader. IObit Uninstaller. Internet Download Manager. WinRAR bit.
VLC Media Player. MacX YouTube Downloader. Microsoft Office YTD Video Downloader. Adobe Photoshop CC. VirtualDJ Avast Free Security. WhatsApp Messenger. Key Benefits: Improve overall strength Build lean muscle Gain confidence.
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