Friday, 25 April 2014

How To Go For Healthy Snacking?



To guarantee that your body and digestion system are functioning properly, you should include two healthy snacks a day into your diet plan. Healthy snacks should constitute a small portion than the regular meal and should energize your body. You should plan your snacks ahead of time so that you would not be tempted by donuts or kiosks. Below are five tips for eating healthy snacks.
  1. You should restrict your snacking to 200 calories maximum. Some good examples include: ¾ mug of non fat yogurt with ½ banana, 3 mugs air popped popcorn, 12 whole grain crackers with 2 oz low fat cheese and  ¼ mug of hummus with ½ 6 inch whole wheat pita.
  2. Stay away from high glycemic carbs, for example, white carbs that include white bread, white rice, cookies, candies etc. These snacks cause your blood sugar to rise high and then go down. This makes you tired and worst of all makes you hungry. The solution is to go for low glycemic carbs, for instance, whole wheat bread, strawberries or brown rice.
  3. To keep hunger under control, you should try to incorporate one protein (lean), one solid fat and one high fiber carb, which is equal to 1 oz chicken breast, 1 oz low fat cheese and 3 whole wheat biscuits or a boiled egg white.
  4. Always consider the portion sizes of the snacks. When you consume straight from the bag, you will eat more than you know, especially if you eat carelessly. Rather you should measure the right portions into small cups or snack size packs. Stay away from the local 100 calorie packs. Just because it says 100 calories, it doesn't mean that it is a healthy snack.
  5. On the go? Keep a stash of healthy snacks in your car. You should stock up on healthy shakes as replacement meals that you can consume on the go. So even if you are hungry, you would not end up buying trash.
You should not be frightened of including healthy fats into your snacks. Fats may be high in calories, but your body needs "good" as it retain vitamins from different nourishments, increases good cholesterol and gives better skin.
Remember the most important thing you need to do is to plan ahead for your snacks. Snacks are an essential part of your day. However, to ensure that you are eating healthy, you need to verify that they are nutritious and fulfilling. To learn more on healthy eating you can see a nutritionist or learn new things on internet.
ABOUT THE AUTHOR
I am Smith Baker, a person who possesses the ability to maintain corporate blog updates. Professionally, I have amassed a considerable... 

Friday, 11 April 2014

Girls Intense BUTT Lift Workout In The Gym!!


womensworkoutchannel womensworkoutchannel


This is a great butt and leg workout in the gym. If you want a nice round butt and sexy legs give these butt and leg exercises a try.
In this workout Female Fitness Model Chelsey Novak is doing a variety of butt and leg exercises to get a great lower body workout. This can be done 2-3x per week.
Exercises she's doing:
Kick back Butt lifts on the smith machine
Smith Machine Close and Wide Squats
Stepping Back Lunges on Smith Machine
Vertical Leg Press
Laying Leg Press
Hamstring Curl
Dumbbell Close Squats
Dumbbell Wide Squats

Do 2-3 sets of each one. Give it a try.

Special thanks to Olympia Gym Aventura FL!
'Royalty Free Music by http://audiomicro.com/royalty-free-mu...

Chelsey Novak:
https://twitter.com/chelseynovak
&& instagram: @chelseynovak

Friday, 4 April 2014

Thigh Exercises For Women



For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise

Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise

Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise

Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch

Starting Position: Lie on your stomach on a mat with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch

Starting Position: Sit on an exercise mat and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise

Starting Position: Sit on an exercise mat with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise

Starting Position: Sit on an exercise mat with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise

Starting Position: Lie on your back on an exercise mat with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.
ABOUT THE AUTHOR
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