7 benefits of regular exercise

We all know that exercise is very good for us, but do you really know how much? It not only makes you look lean and slim but it also keeps your body fit from the inside. It boosts your mood and improves your sex life. Find out more about the benefits of exercise and how it can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.

No. 1: Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Benefits of exercise

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

Learn more about exercise at Fat Loss Tips to remove fat fast.

(PIC) Dont wait for Perfect conditions

RUNNING IN COLD WEATHER IS ACTUALLY GOOD

Running in cold weather can have some surprisingly beneficial effects on your body, yet some people still view it as potentially dangerous. However, cold weather need not be a deterring factor when you are considering getting in some running exercise. Cold-weather running provides benefits like improving your energy levels, and subsequently, your mood--just as running in warm temperatures does. Another upside to running in cold weather is that your body will be more toned and healthy-looking for the summer months when you will want to show off more of your body. The key to cold-weather running is just taking precautions against the cold.

Weight Loss or Weight Maintenance:

Running is ideal for either helping you lose weight or simply for weight maintenance. Running in cold weather does not change that. When you run, you are using a great deal of energy; this energy is what causes you to burn off a lot of calories. Since calories are what weight gain is based on, burning off a good deal of them when you run in cold weather is what keeps weight off or managed. Running in cold weather is simply all about preventing anything adverse from happening while still getting in exercise that is good for your body. For instance, if you run in cold weather, then be sure to dress in layers of clothing. How many layers will depend on the degree of coldness, but in general, you want synthetic material close to your skin (it wicks sweat away from your body) and an outer layer that fights off cold wind.

Cardio Health:

Despite the colder temperatures, running in cold weather is still good for your cardio health. Some benefits include a desirable lowering of your blood pressure and even making sure that the arteries keep their elasticity. When you get these cardio-health benefits as you run, you are also helping your long-term health by lessening your risk of a stroke or a heart attack. Again, while running in cold weather is possible, you should still take precautions. For instance, if the weather is really cold, then you will want to make sure to protect your head by wearing a hat or even a scarf. The reason is that if you don't, then nearly 40 percent of your body heat will be lost through your head.

Slows Down the Aging Process:

Slowing down the aging process is another reason why cold-weather running is really good for your body. It leads to a reduced tendency for your body to experience bone and muscle wasting (decrease in the mass of bone and muscle). As always, due to the cold, you want to stay on guard. One additional measure is to stay hydrated. Coldness increases the dryness effect, which can lead to dehydration, so make certain to drink before, during and after your run.

Get more reasons to exercise here at  Benefits of Regular Physical Activity .

(PIC) Failure Isn't Falling Down

FAT GAINING FOOD

Not all foods are created equal. Some are good for remaining healthy while others are just fat gaining foods which make you unhealthy and pose serious health risks. Here is a list of certain fat gaining foods which can be found in almost every kitchen today. Is your kitchen healthy enough?

Ice Cream - Ice cream is high in fat, and sugar and is high calorie. Low Fat versions are a much better options if you cannot stay away from this cold dessert.

Potato Chips - Potato chips are one of the most fattening foods you can eat. They are high in sodium, fat, and sugar. Not only are they high in calories but also they contain many preservatives and artificial flavor. Preservatives are very bad for you.

Processed Meats - Processed meats include meats such as hotdogs, sausages and lunch meats. These have a high content of very bad fats, as well as sodium. Purchase your meat fresh as they are more packed with useful vitamins.

Fast Food - Most fast food such as hamburgers, nachos,  French fries have a high fat content that is extremely bad for you and they are very high in calories with very few healthy ingredients. Bread and cheese items like pizza sandwiches, etc are very fattening have bad cholesterol  (HDL), which can cause heart problems.  Fast food is a major culprit in the rising obesity levels in the world.

Fried Foods - Fried foods are very well known for being bad for you. These foods are usually very high in fat and if they are made with breading you also have a food that is high in carbohydrates. Opt for baked snacks or shallow fry instead of deep frying.

Soda Drinks - Soda drinks are high in sugar, sodium and calories with no nutritional value at all. Diet cokes are no good either as they have loads of other harmful chemicals.

High Sugar Cereals - These are high in carbohydrates and sugar. They raise your blood sugar and cause your body to store fat.

Moreover, sedantry lifestyle and very less physical activity increases heath risks a lot. A healthy diet with proper physical activity can have a lot of positive effect on your body.

Find out which foods burn body fat and help you lose weight at Fat Burning SuperFoods for fast Wieght Loss

(PIC)Challenge and change

FAT BURNING FOOD

• Green Tea:     Make green tea your drink of choice to quench that thirst, satisfy your minimum daily fluid intake while at the same time burning those calories. Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day. Also keep in mind the added benefit of green tea replacing those drinks laden with sugars and the host of other health benefits such as the anti cancer and cholesterol maintenance properties.

• Whole grain bread: The fibre content of wholegrain bread is high along with the nutritional benefits of the seeds within. Wholegrain toast makes for a satisfying and low GI breakfast and wholegrain bread is excellent for sandwiches or as the side carbohydrate for a meal like soup. Important to note is that brown bread does not mean whole grain. Some brown bread can contain colourings to achieve its brown appearance. 

• Salmon: It is packed with good fats which are conducive to weight loss. It is super easy to prepare and a cost effective, satisfying meal with a plate of vegetables and brown rice for example. A steak of salmon can be covered in a bowl and cooked in the microwave for 2-3 minutes. Try the condiment Chermoula if you can get your hands on it. Delicious!

• Garlic and Onions Yes we know, garlic and onions are two foods not one. We will bunch them together because of their ease of use and common combination and addition to foods. 

           Minerals and oils inside garlic and onions help to break down fat and increase the metabolism.

           Onions and/or garlic can be utilized in every meal.

• Broccoli : If you can appreciate the green flavour of broccoli you have yourself a low calorie, zero fat vegetable that can accompany any meal. Broccoli boasts a great deal of fibre and a host of other health benefits in your daily diet. It is a great accompaniment in almost any meal and filling.

• Berries : Berries are high in nutrients including antioxidants. When you buy them frozen their freshness is locked in and they can be kept for some time and used in a variety of ways. In summer thaw a few berries in your mouth. Just like ice cubes, only tastier. Add them to your oatmeal, cereal, low fat ice cream or yoghurt.

• Lean Chicken :  Versatile, tasty, filling and high in protein. Chicken can be used in a variety of dishes for lunch and dinner.

• Yoghurt:   It is high in protein, great as a part of breakfast, dessert and a tasty snack. Low fat yoghurt is a great way to get your daily dose of dairy and can be transformed into a delicious meal with the addition of fruits or cereal.

• Brown Rice:   Once you go brown you’ll never want to go back to white. It has substance and is covered in fibre. The nutty taste and texture of brown rice goes beautifully with your meats (such as lean chicken) and vegetables and is very filling.

          Be sure to drink plenty of water when you have something as fibre rich in your diet as brown rice.

• Oranges:    Not just rich in Fibre, the high vitamin C content of oranges is conducive to fat burning. Vitamin C     promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down/burns fat).

Preferably eat your oranges fresh rather then in supplement form or juice. The fruit is highest in fiber and a filling and sweet satisfying end to meals.

REDUCE FAT AND GET LEAN

Hey guys the winters are back again bringing along with it laziness and demotivation. People tend to gain extra weight this time of the year. All the hardwork to stay lean goes down the drain during these days.We just lie in beds and just stop doing most physical activities which help us stay lean and in shape. On top of that we start eating like pigs and further sabotage our plans of getting lean, thanks to the holiday feasts!

These tips can go a long way in ensuring you achieve your goals of staying fit these winters:

• Get out of bed early in the morning. This helps a lot as instead of just getting fat lying in bed you actually start burning more calories.
• Do some light morning excersice. It helps to kickstart your metabolism which helps burning fat all day long.
• Cut back on unhealthy food. Yeah we understand its the holiday season and you deserve those delicious cakes but its going to neutalize the hardwork you have been doing.
• Adopt healthy eating practices. Eat at proper times and follow a strict healthy diet.
• Dont starve youselves. Its a common myth that starving haelps loosing that flab.It only signals your body to store fat next time you eat.
• Eat five small meals not three large ones. It keeps your metabolism going and you feel light and active.
• Have your dinner two hours before you sleep. During sleep our bodies burn very few calories and they get stored as fat.
• Do resistance training. Lifting weights build muscles which burn more calories even when you sleep.!!
• Just stay active. Stay active and do some cardio 3-4 times a week 20 mins aproxx.

Follow these points and you will be surprised what these simple tips can do. Happy Holidays!!

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