Protein Requirements Guidelines

Intake of Protein For Athletes

How to get fit?

               REASONS TO GET INTO SHAPE

Active living and a healthy diet are fundamental to everyone’s general health, vitality and quality of life, but the imbalanced nature of modern-day living tends to encourage us into a poor diet and a sedentary lifestyle, in which we have little motivation to physically active.

REASONS TO GET INTO SHAPE

v      improved  feeling of well-being

v      increased strength and flexibility

v      more stamina

v      reduced stress levels

v      lowered blood pressure

v      reduced cholesterol levels and a healthier heart

v      weight loss

v      better quality of sleep and alleviation of insomnia

v      slowing down of the ageing process

v      lower risk of late-onset diabetes

v      relief of aches and pains

v      increased levels of energy

v      enhanced ability to recover from illness or injury

v      better posture

v      improved muscle tone

v      improve health

  TIME TO BE FIT

Now days, many people seem to take better care of their cars and their computers than they do of their bodies or their health. A common complaint seems to be that people don’t have the time either to exercise or to pay attention to their diet-and yet they do seem to have the time to be ill! Surely those of us who want busy, full lives should focus on the fact that we don’t have time to be unfit and unhealthy!

There are many reasons for us to get fit and stay active and one of the main arguments is, possibly, because that is what we were designed to do. Man is an animal and until very recently in his history his entire existence was centred around some kind of physical effort.

Indeed, his very survival depended on it-his ability to enemies, climb trees and cross rivers. Nowadays, with our reliance on technology and mechanization, we no longer need to be physically active to survive in the outside world, yet our essential needs have not changes and in order to function effectively and efficiently our entire system-physical, mental and spiritual-requires daily activity. Also, it is not only our muscles that benefit from movement: our organs, glands and systems (circulation, digestion, and respiration) became much more efficient when we are fit and active.        

  Even in the short term, committing ourselves to a programme of regular exercise can drastically improve our fitness levels. It can-surprisingly quickly-tone and strengthen our muscles;  increase our vitality; reduce insomnia; focus our minds and improve our ability to think clearly; regulate our appetite and encourage us to eat healthily; improve our circulation, breathing posture.

Strength, flexibility and stamina; and lift our mood and reduce stress. In the long term, our risk of disease, improve the way our bodies look and feel, and slow down the ageing process.

Dissecting The Deadlift

                             The Basic Deadlifts

     1) Romanian Deadlift

This exercise is designed to focus on the hamstrings, glutes, and lower back — the whole posterior chain. Click here to Read More …

Increasing Fiber In your Diet

Increasing  fiber in your diet

Nutritious recommend that everybody should eat 30 grams of fiber a day to heap digestion, lower cholesterol and prevent cancer of the bowel because people tend to eat too many refined foods, they miss out on the fiber they would get from unrefined products. Click here to Read More …

High FIBRE And Weight LOSS

High FIBRE And Weight LOSS

Foods that are high in fiber are generally filling and low infant and can therefore help to reduce total kilojoules intake.

 The chewy – ness of high- fiber foods prolongs eating time.

Click here to Read More …

Skeletal Muscle Hypertrophy

Through exercise, the muscular work done against a progressively challenging overload leads to increases in muscle mass and cross-sectional area, referred to as hypertrophy.

But why does a muscle cell grow and how does it grow? Although an intense topic of research, scientists still do not fully understand the complete (and very complex) picture of how muscle adapts to gradually overloading stimuli. Click here to Read More …

Regulation of Muscle Atrophy: Wasting Away from the Outside In:An Introduction

skeletal muscle mass and functions how to reduce atrophy

Whereas it is clear that periods of detraining, disuse, injury and aging are marked by losses in skeletal muscle mass and function, the emerging literature suggests that there are unique molecular signaling alterations depending on the perturbation. Click here to Read More …

Benefits Of Resistance Training

Benefits of Resistance Training

       Weight training tones your muscles which looks great and raises your basal metabolism…( BMR )  which causes you to burn more calories 24 hours-a-day. You’ll even burn more calories while you’re sleeping.

2. Resistance training decrease the natural decline in yourwp-content/uploads/2010/01/weightlifting.jpg which begins around age 30.

3. Resistance training  brings energy in your life.

4.Resistance training has a positive affect on almost all of your  muscles.

5.Resistance work out strengthens your bones reducing your risk of developing osteoporosis.

6. Resistance training increase your muscular endurance.

7. Resistance training will NOT develop big muscles on women….just toned muscles!

8. Resistance training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Resistance training makes you less prone to  low-back injuries.

10. Resistance training decreases your resting blood pressure.

11. Resistance   training decreases your risk of developing adult onset diabetes.

12. Resistance  training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Resistance training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Resistance  training improves the functioning of your immune system.

16. Resistance  training lowers your resting heart rate, a sign of a more efficient heart.

17. Resistance training improves your balance and coordination.