Tuesday 9 September 2014

Diet For Beginner

Proteins Chart

#1 Sun-Dried Tomatoes
258 calories
Protein:14%
Carb: 56%
Fat: 2%
Other (water):28%
#2 Soybean Sprouts
125 calories
Protein:13%
Carb: 9%
Fat: 7%
Other (water):71%
#3 Winged Beans
148 calories
Protein:12%
Carb: 28%
Fat: 1%
Other (water):59%
#4 Lentil Sprouts
106 calories
Protein:9%
Carb: 22%
Fat: 0%
Other (water):69%
#5 Baby Lima Beans
132 calories
Protein:8%
Carb: 25%
Fat: 0%
Other (water):67%
#6 Garlic
149 calories
Protein:6%
Carb: 33%
Fat: 0%
Other (water):61%
#7 Dried Seaweed(Sushi Nori)
306 calories
Protein:6%
Carb: 81%
Fat: 0%
Other (water):13%
#8 Grape Leaves
93 calories
Protein:6%
Carb: 17%
Fat: 1%
Other (water):76%
#9 Green Peas
77 calories
Protein:5%
Carb: 14%
Fat: 0%
Other (water):81%
#10 Succotash(Corn And Limas)
115 calories
Protein:5%
Carb: 24%
Fat: 1%
Other (water):70%
#11 Wasabi Root
109 calories
Protein:5%
Carb: 24%
Fat: 0%
Other (water):71%
#12 Portabella Mushrooms
35 calories
Protein:4%
Carb: 5%
Fat: 0%
Other (water):91%
#13 Spinach
34 calories
Protein:4%
Carb: 5%
Fat: 1%
Other (water):90%
#14 Alfalfa Sprouts
23 calories
Protein:4%
Carb: 2%
Fat: 1%
Other (water):93%
#15 Peas And Onions
70 calories
Protein:4%
Carb: 14%
Fat: 0%
Other (water):82%
#16 White Mushrooms
44 calories
Protein:4%
Carb: 6%
Fat: 0%
Other (water):90%
#17 Broccoli Raab
33 calories
Protein:4%
Carb: 3%
Fat: 0%
Other (water):93%
#18 Straw Mushrooms
32 calories
Protein:4%
Carb: 5%
Fat: 0%
Other (water):91%
#19 Brussels Sprouts
41 calories
Protein:4%
Carb: 8%
Fat: 0%
Other (water):88%
#20 Balsam-Pear (Bitter Gourd)
34 calories
Protein:4%
Carb: 7%
Fat: 0%
Other (water):89%
#21 Podded Peas
52 calories
Protein:4%
Carb: 9%
Fat: 0%
Other (water):87%
#22 Shiitake Mushrooms
48 calories
Protein:3%
Carb: 8%
Fat: 0%
Other (water):89%
#23 Peas And Carrots
53 calories
Protein:3%
Carb: 11%
Fat: 0%
Other (water):86%
#24 Turnip Greens
29 calories
Protein:3%
Carb: 5%
Fat: 0%
Other (water):92%
#25 Sweet Corn
108 calories
Protein:3%
Carb: 25%
Fat: 1%
Other (water):71%
#26 Oyster Mushrooms
43 calories
Protein:3%
Carb: 6%
Fat: 0%
Other (water):91%
#27 Kale
50 calories
Protein:3%
Carb: 10%
Fat: 0%
Other (water):87%
#28 Artichokes (Globe Or French)
47 calories
Protein:3%
Carb: 11%
Fat: 0%
Other (water):86%
#29 Chives
30 calories
Protein:3%
Carb: 4%
Fat: 1%
Other (water):92%
#30 Asparagus
24 calories
Protein:3%
Carb: 4%
Fat: 0%
Other (water):93%
#31 Broccoli
28 calories
Protein:3%
Carb: 5%
Fat: 0%
Other (water):92%
#32 Cauliflower
32 calories
Protein:3%
Carb: 6%
Fat: 0%
Other (water):91%
#33 Collards
36 calories
Protein:3%
Carb: 7%
Fat: 0%
Other (water):90%
#34 Parsley
36 calories
Protein:3%
Carb: 6%
Fat: 1%
Other (water):90%

Saturday 23 August 2014

Fitness

Fitness is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform fitness activity.

Before the industrial revolution, fitness was the capacity to carry out the day’s activities without undue fatigue. However with automation and changes in lifestyles physical fitness is now considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.


Why Fitness is important??


Regular exercise activity will help you do these things. Physical exercise is essential to prevent and reduce risks of many diseases and improve physical and mental health. It can even help you live longer—research from the American Journal of Preventative Medicine indicates that regular exercise can add up to five years to your life.


Physical exercise also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. It offers great mental and social benefits as well. The Lancet released a series of studies that attribute positive outcomes to physical activity, including “a sense of purpose and value, a better quality of life, improved sleep, and reduced stress, as well as stronger relationships.”


Bodybuilding


Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder. In competitive amateur and professional bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity and conditioning. Bodybuilders prepare for competition through a combination of dehydration, fat loss, oils, and tanning (or tanning lotions) which make their muscular definition more distinct. Well-known bodybuilders include Charles AtlasSteve ReevesReg ParkArnold Schwarzenegger and Lou Ferrigno.














Proper Diet  



If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

GROCERY LIST

You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

Starches: Brown rice, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans

Oils: Use sparingly; think teaspoons, not tablespoons

For meals not containing starchy carbohydrates, your options are:

Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt

Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)

Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.

THE BEGINNER MEAL PLAN

Target: 2,500 calories, 218g carbs, 218g protein, 83g fat

Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: (Post-Workout Nutrition) Contains starchy carbs
Meal 5: Contains starchy carbs







Workout Routine





Indian Bodybuilder









Conclusion


Weight training exercise, aerobic exercise and right nutrition have beneficial effects on mental sharpness and strong healthy mind. Work on your body, work on your mind and they will serve you better in years to come.

Weight training and aerobic exercise raise your self-esteem and sense of empowerment. Bodybuilding offers exercise which will make you stronger and more energetic.

The more energetic and stronger you feel, the greater is your confidence and self-esteem. With strong, healthy and positive confidence and self-esteem, you will be able to fight more everyday stress, anxiety and depression. You will be in control of your life, health mind and body.