BENEFITS OF CARDIO

1. Reduction in blood pressure

2. Increased aerobic work capacity

3. Improved hormonal profile

4. Improved recovery ability

5. Decreased symptoms of anxiety, and depression

6. Increased heart function

7. Decreased body fat

8. Management of diabetes

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MUSCULATURE ANATOMY CHART

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      List of the food to stay lean

Top natural starchy carb and whole grains

1. Oatmeal (old-fashioned)
2. Buckwheat  or buckwheat soba noodles or quinoa
3. Brown rice
4. Sweet potatoes
5. Multi grain hot cereal mix or barley, oats, rye.
6. White potatoes
7. Rye bread
8. 100% whole wheat pasta
9. Beans

Top vegetables 

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Capsicum (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Horseradish or Radish

Top lean proteins

1. Egg whites and limited whole eggs.
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast

4. Chicken liver

5. Low fat cheese

6. Soyabean

Top fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Papaya
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Top healthy fats

1. Walnuts
2. Almonds

3. Olive oil

4. peanut butter

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             Simple ways to slim you face

1. drink more water -

            H2O, one of the most essential ingredients in weight loss. Consuming water increases your rate of burning more calories. Most diets call for 8 glasses of water per day, but will vary with each person’s daily routine. Not only does water help burn calories, but it reduces bloating. Bloating generally happens when your body is dehydrated. This can be caused by medications or too much salt in your diet. Make sure you always have plenty of water with you throughout the day no matter where you are. This brings me right into number two.

2. Reduce Salt Intake -

             Eating too much salt in your diet often results in bloating for many people, especially in their faces. There are a few simple changes in your diet that can help reduce your intake of salt. The best way is to avoid sodium enriched foods altogether. Go through your cabinets and refrigerator and take out these items. These foods are usually frozen, canned, packaged and processed meats. Sodium is used to preserve your foods for long periods of time and our bodies generally are not made to consume large amounts. Be careful when dining out at restaurants as well. Many meals are loaded with sodium. Don’t be afraid to ask your waitress how your food is cooked!

3. Exercise - 

              This is probably the most obvious technique to trimming any body fat. Daily exercise is one of the key components to weight loss. If you really want to target facial features, such as your cheeks and neck, try facial exercises. Yes, you heard me right! Face exercises! They EXIST and they WORK! Don’t believe me? Try it! Your face is made up of muscles just like the rest of your body and can be toned the same way through simple exercises. 

                                   

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5 steps to a flat tummy in 7 days :)

1. If you want to build muscle an burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

2. You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

3. The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

4. To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

5. Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

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