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9 tips for flat abs

INTRODUCTION

In this modern day scenario, people don’t have time to eat the right food or do the right exercises since; there are living a very hectic lifestyle. Everyone is running behind their career and neglect to take care of their health which leads to numerous health problems in the future. People generally do not go to the gym for exercising as they barely have any time for it. People go to the gym either to lose weight or to build up muscles. The young generation of people should not focus only on bodybuilding but they should take note of what they consume daily into consideration. This is because too much intake of unhealthy food leads to health issues like obesity, heart attack, etc.

In this article, we will be discussing nine tips to attain the highly desired flat abs.

Tip 1: Bodybuilding supplements

Bodybuilding supplements are an artificial supplement that helps in giving a better appearance to a person’s physique and helps to achieve a person’s fitness goals even sooner. It has its own advantages and disadvantages. When taking bodybuilding supplements for the first time, the person will need a good quality of proteins. Proteins are the most essential source of nutrient that helps in building and strengthening the muscles.

Tip 2: Eliminate Soda

Even if you consume diet or regular soda, it will have an adverse effect on each individual because it results in additional unsightly belly fat.

Tip 3: Consume more water

Each individual should at least drink eight glasses of water daily because our body is made up of 75 percent of water. Drinking more water aids in the faster fat burning process. When your body feels dehydrated, one will have the desire to eat more.

Tip 4: Do not consume processed food

The nutritional value of processed food is very low, this one will feel hungry again.

Tip 5: Eat more complex carbohydrates

Complex carbohydrates require a longer time period to break down in the body. Since it gives long-term energy, one will not feel hungry frequently.

Tip 6: Perform abs workouts regularly

Be patient and do not get disappointed because it takes time to develop perfect flat abs as desired. Therefore, one should perform regular abs workouts conscientiously.

Tip 7: Consume foods that aids in achieving flat abs

Avoid sugar intake completely and give more importance to carbohydrates and fats.

Tip 8: Reduce the intake of simple carbohydrates

This will only give short-term energy and has less nutritional value. Hence, one will feel hungry frequently.

Tip 9: Reduce stress level

When the hormone commonly known as cortisol is released due to stress, it causes accumulation of belly fat. Hence, it is suggested to reduce stress level by exercising regularly.

6 exercise for better body posture.

INTRODUCTION

6 EXERCISES FOR BETTER POSTURE

In order to prevent posture related back pain, it is very important to maintain the natural lumbar curve of your lower back. Hence, the six exercises listed below will ensure that one has a better posture.

Single Leg Extension – This exercise will help to guard the pelvis region of the body as it pressurizes the core muscles. This will certainly ensure that one maintains a good posture at all times. This exercise is also useful in regulating breath control.
The New Crunch – This exercise is also commonly known as curl up. It helps to build the muscles in the rectum and abdomen region. This is a basic exercise for having a six-pack muscular body. This exercise also helps to work on the oblique which refers to the waist area.
Yoga Sit Up – This exercise is also widely known as pilates roll up. This is very effective in building up the core muscles at the rectus, abdomen, oblique and transverse abdomen region. Therefore, this will ensure that the spine gets more strengthened and lengthened.
Crossover – This exercise is very effective for all core muscles. It mainly focuses on the oblique and is also essential for regulating breathing.
Back Extension – This is also popularly known as the cobra pose. This particular exercise is specifically effective in strengthening the erector spine muscles and other lower back muscles such as pelvic girdle. This exercise is imperative for those who have the habit of slouching because this exercise helps to extend the spine.
Plank Pose – This exercise is effective in strengthening the oblique and abdomen region and is also efficient in removing shoulder and back pain.

Therefore, these exercises are a must for all ages of people to maintain a good posture.

some tips to stay motivated for exercise

INTRODUCTION

Tip 1: Maintaining a fitness journal

We normally keep a journal for preserving our memories but it is also a great tool for maintaining your weight loss. In this fitness journal, the following things should be updated every day such as:

Amount of intake of calories for each meal.
Amount of water intake per day
Exercise time
Amount of calories burnt

Tip 2: Daily walk

Losing weight is always a hectic thing for people of any age. Hence, the first step to achieve your ideal weight is by adding a daily walk to your routine. This will help to burn more calories and will also help to reduce the possibility of hip fracture, osteoporosis, and joint problems.

Tip 3: Swimming

Swimming is one of the best leisure exercises that are effective in reducing around 500 calories per hour. Hence, it is highly recommended for people of all ages.

Tip 4: Join a fitness group

It is highly recommended to join a fitness group where you can mingle with more people who wish to achieve similar fitness goals. The rapport and support one gets from the people in the fitness group will be very effective in motivating each individual to exercise regularly and achieve their fitness goals.

Tip 5: Yoga

Yoga makes one’s body strong and flexible which improves the functioning of the respiratory, circulatory, digestive and hormonal systems. Yoga ensures emotional stability, provides relaxation and clarity of mind.

CONCLUSION

Keeping your body fit is the best medicine you can give to your body. It does not mean that if you are getting older, it is considered the ticket to get fatter. We should understand clearly that in our young age, it is easy to lose weight just by including occasional exercise activities in our daily routine. However, as our age increases, the metabolic rate decreases which cause severe weight gain.

vegetables to stop hair fall

INTRODUCTION

In this modern day society, the major issue faced by almost everyone in this world apart from diabetes, heart attack, etc is nothing but hair loss. Hair loss can occur to both female and male at any age these days. The number of patients going to a dermatologist to seek advice for hair loss and remedies for it is constantly increasing day by day. This scenario is caused mainly due to pollution. Pollutions such as air pollution, water pollution, etc are the main reasons for too much hair loss. Hair loss can also occur due to increase in the stress level of a person. When we look into the lives of IT professionals, it would be a miracle if they have a head full of hair still at the age of 50 as the amount of stress they have in that profession is tremendous. Unfortunately, for some people, hair loss is a heredity problem which can cause hair loss if either one of the parents has hair loss problems then their kids are prone to get the same hair loss issue no matter what precautions they take.

VEGETABLES TO STOP HAIR FALL

Vegetables are very essential for the bodily functions to take place normally. Hair fall can be reduced from the consumption of the following vegetables.

Spinach – Spinach is used as a natural conditioner as it provides the natural sebum which is essential for stimulating hair growth. It contains the following nutrients such as iron, vitamin A, vitamin C, protein, zinc, potassium, omega 3, calcium, etc.
Carrots – Carrots help to provide long and shiny hair as it contains high amounts of vitamin A.
Sweet Potatoes – Sweet potatoes help to reduce the dryness and itchiness of the scalp because it contains high amounts of beta-carotene.
Cauliflower – Cauliflower helps to strengthen the hair follicles and promote hair growth due to the high accumulation of calcium, sodium, zinc, fats, iron and copper content.
Oats – Oats help to thicken the hair and stimulate hair growth as it is rich in zinc, iron, fiber, omega 6, etc.
Walnuts – Walnuts help to strengthen the hair follicles, nourish the scalp and prevent damage of hair due to over-exposure to ultraviolet rays. Walnuts are rich in B-complex vitamins.
Lentils – Lentils help to increase the proteins needed for hair growth, nourishes the scalp and builds hair follicles. Lentils such as peas, chickpeas, kidney beans contain high amounts of folic acids, phosphorus, and fiber that aid in stimulating hair growth.

Summer hair care mistakes to avoid

INTRODUCTION

SUMMER HAIR CARE MISTAKES TO AVOID

Ultraviolet rays are very harmful to the skin and also to the hair follicles. It causes split ends in the hair and causes the hair to become more brittle. In order to avoid hair fall during summer, the following tips should be taken into consideration.

Do not shampoo every day because it removes the natural oils secreted on the scalp. This results in dry and brittle hair.
Condition your hair daily as the ultraviolet rays cause the hair to become dry, frizzy and untamable.
Do not use heating appliances such as ironers, curlers without heat protection as it causes hair split ends and weakening of hair follicles.
Frequently apply oil on your hair using coconut oil or olive oil in order to keep your scalp hydrated.
Use hair masks which may be natural or chemical in order to moisturize your scalp.
Do not tie your hair tightly to bands as it causes the tip of the hair to break.
Do not overuse hairsprays as it will remove the natural oils from the scalp.
It is advisable to wear hats or scarves to cover your hair in order to protect it from the harmful rays, pollution, and wind.
Use sun protection hair serums with the main quality SPF in order to prevent the hair from becoming dry and brittle.

Hair fall control vitamins

INTRODUCTION

HAIR FALL CONTROL VITAMINS

There are six major vitamins that stimulate hair growth. They are listed below:

Fish oil – Omega 3 is very essential for the body and it is also beneficial for the nourishment, thickening, and strengthening of hair. Omega 3 can be found in foods such as salmon, tuna, egg yolks, sardines, white fish, etc.
Zinc – Zinc helps to strengthen the hair follicles. It is commonly used for treating different hair loss conditions such as telogen effluvium, alopecia areata, etc. Zinc can be found in vegetables such as avocado, Chinese cabbage, spinach, etc.
B-complex – This is also widely known as biotin and Vitamin B5. This helps to cure hair loss that occurs due to over shampooing, blow drying, straightening, curling, and overexposure to ultraviolet rays. In order to promote hair growth, one B-complex tablet should be consumed and food rich in B-complex vitamin are beef, chicken, potatoes, nuts, etc.
Vitamin C – Vitamin C helps to cure hair loss due to radical damage and aging. Food rich in Vitamin C is broccoli, strawberries, kiwi, oranges, grapefruit, etc.
Iron – This is essential to stimulate hair growth for patients suffering from the following hair disorders such as alopecia areata, androgenetic alopecia, and telogen effluvium. Foods that are rich in iron are egg yolk, beef, spinach, and beans.
Vitamin D – Vitamin D helps to strengthen the hair follicles. Foods that are rich in Vitamin D are the eel, salmon, white fish, swordfish, and mushrooms.

Hair fall control due to hard water.

INTRODUCTION

HAIR FALL DUE TO HARD WATER

Hard water refers to water that contains high mineral content. Hard water contains high amounts of calcium in it. The usage of hard water changes the tensile strength and elasticity of hair. There are various methods to prevent hair fall due to hard water. The methods are listed below.

Method 1: Use water softeners which help to reduce the calcium and magnesium content in the water.

Method 2: Use a shower filter which is an affordable means that helps to neutralize the pH level of the water.

Method 3: Collect a bucket of water required to take a shower. Add a spoonful of alum which helps to settle the minerals in the water to the bottom of the bucket.

Method 4: Choose the right shampoo and conditioner with the main ingredient EDTA.

Method 5: Use argan oil to moisturize the hair and it helps to reduce the brittleness of the hair.

Method 6: Use natural conditioners for hair rather than chemical conditioners.

Method 7: Use natural methods such as adding vinegar to water and using it to rinse your hair. This method will help to remove the minerals from the hard water and will add shine, luster and strengthen your hair.

Method 8: Another natural method is the use of lime juice on the scalp which helps to break down residual salts and minerals from the hair. It also helps to remove the excess oil.

These are the methods to overcome hair fall control due to hard water.

Fitness tips for working women

INTRODUCTION

In this modern day scenario, working women don’t have time to eat the right food or do the right exercises since; there are living a very hectic lifestyle. Working women generally do not go to the gym for exercising as they barely have any time for it. People go to the gym either to lose weight or to build up muscles so, they need to consult and follow the instructions given by their gym instructor to do the exercises correctly and perfectly.

5 COMMON EXERCISES FOR WORKING WOMEN

Here are the five most common exercises for working women:

Upright Row
Lat pull down
Leg press
Slouching on cardio machines
Squats on smith machines

DETAILED DESCRIPTION OF THE ABOVE MENTIONED 5 COMMON EXERCISES

In the case of upright row, when it is done with a cable bar you should raise the cable weight up till the shoulder level and not till the chin. If it is pulled to the chin level it will tear up the muscle fiber and cause severe muscle damages. In the case of lat pull down, most of them pull it behind them whereas it should be only pulled in front till it touches your breastbone and your back posture should straight upright. When this type of exercise is not done properly it will cause severe shoulder injury and muscle tear. In the case of leg press, the degrees of angle of the knees are kept wrongly most of the times. People generally cramp their knees which will lead to ligament tearing or severe knee problems. The legs must be positioned in a 90 degrees angle bent from the knee. In the case of cardio machines, people tend to slouch on the cardio machines which will lead to severe spinal damages. People also hold the handles very tightly which will reduce the blood circulation level in the hands. In the case of squats, people will always keep their feet at front of their bodies which is wrong. People should keep their feet in line with their body and also their back posture should be straight upright. When this exercise is done improperly, it will lead to severe spinal problems.

CONCLUSION

Women of this century should maintain their weight in order to have a healthy and balanced lifestyle. Concentrating solely on career goals and neglecting their health will lead to health problems in the future. Therefore, working women should include exercise in their daily routine to maintain a healthy lifestyle.

Best way to eat potatoes.

INTRODUCTION

Potatoes are healthy vegetables that contain a high amount of starch. Potatoes are very cheap to grow and are rich in nutrients such as fiber, vitamins, minerals, etc. Potatoes are known to reduce inflammation and constipation. Here are 10 healthy ways to eat potatoes without losing its nutritional value.

Method 1: Mashed potatoes

Steam the potatoes till it becomes soft and cooked fully. Mash the potatoes, add some lime juice and grate some ginger. Serve this with barbecued meat.

Method 2: Potato wedges

Cut the potatoes in shapes of wedges and brush it with olive oil. Sprinkle oregano if required. Bake it till it becomes brown in color. Serve this dish with smoked salmon and sour cream.

Method 3: Stir-fried potatoes

Dice the potatoes into cubes, stir fry it with little olive oil until it becomes golden brown in color. For better taste, add a pinch of paprika and oregano. Serve it hot.

Method 4: Three – potato salad

Take a blue, purple and white potato and dice them finely into cubes. Make sure that they are half cooked. Toss it with olive oil, wine, vinegar, oregano, and paprika. Serve it fresh.

Method 5: Muffin potato

Shred the sweet potato and mix it into the muffin or cake batter and bake it. This is the best method for making your kids eat potatoes in a healthy way.

Method 6: Potato omelets

Boil the potatoes fully with its skin. Mash it well and mix it with eggs. Add paprika and oregano. Fry the mixture and serve it hot with cheese toppings for better taste.

Method 7: Indonesian Salad

Boil the potatoes, green beans and eggs. Chop the cucumber and tomatoes. Mix all the ingredients with olive oil, wine, little soy sauce, and vinegar. Sprinkle paprika and oregano on top and serve it hot and fresh.

Method 8: Potato tortilla

Boil the sweet potato fully. Cut it into cubes. Finely chop the onion and green pepper. Mix all the ingredients well. Place the mixture on the tortilla wrap and sprinkle shredded cheese on top of it and bake it for half hour. Serve it hot.

Method 9: Whipped potato

Fully boil the potatoes. Mash the boiled potatoes well. Blend a few cloves of garlic and oregano together. Add this to the mashed potatoes. Serve it along with barbecued chicken and it will taste better with home-made barbecue sauce.

Method 10: Fresh potato

Take a few sweet potatoes and dice them finely into cubes. Then, toss the cubes of sweet potato in your stew, curry or risotto.

These are the best healthy ways to eat potatoes without losing its nutritional value.

BODYBUILDING SUPPLEMENTS THAT MAKE YOU GAIN WEIGHT

BODYBUILDING SUPPLEMENTS THAT MAKE YOU GAIN WEIGHT

EXAMPLES OF BODYBUILDING SUPPLEMENTS

The bodybuilding supplements generally used for bodybuilding are:

Casein pills or powder
Creatine pills or powder
Glutamine pills or powder

SOURCES OF NUTRITIONAL FOODS THAT HELP TO MAKE ONE GAIN WEIGHT

The sources that make one gain weight are listed below:

Sugary foods and beverages
Trans Fat
Low protein diet
Fruit Juice
Low fiber diets

DETAILED DESCRIPTION OF THE MOST COMMON ITEMS THAT CAUSES ONE TO GAIN WEIGHT

The most common items which cause a person to gain weight are listed below.

Sugary foods and Beverages – High sugar foods such as cakes, candies, soda, flavored coffee drinks and sweet tea are very popular. Observational studies have depicted a link between excessive sugar intake and excess belly fat. The high fructose content of added sugar is one of the major factors that cause excess belly fat. In a controlled 10-week research experiment, obese people who consumed twenty-five percent calories as fructose-sweetened beverages experienced a decrease in insulin sensitivity and an increase in belly fat.
Trans Fats – Trans Fats are the most harmful fats that cause various medical disorders. Trans fats are commonly found in foods that are preserved for longer shelf lives.
Low protein diets – When high protein diet is followed, the person will have a good metabolic rate whereas a person who falls low protein diet will have high belly fat gain due to less metabolic rate.
Fruit juice – Fruits such as avocado are highly rich in fats, calcium, iron, and vitamins. When mixed with any other fruits and consumed as fruit juice, the entire nutrients will be absorbed into the body hence resulting in faster weight gain in a healthy manner.
Low fiber diets – Fiber is known to increase the metabolic rate of fats. Hence, low fiber diets will be more effective in weight gain. Hence, the consumption of red meat and omega 3 rich foods will be more beneficial for weight gain in a healthy way.