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Category Archive : Health Fitness

How many calories do you burn in a day naturally?

How many calories do you burn in a day avoiding fat burning pills?

If you want to burn calories and lose weight, do it naturally! Please stay away from all amphetamines or metabolic stimulants – these weight loss program dietary supplements will not help you burn calories or lose any weight for long, and are generally unhealthy. Instead, take physical training!

how many calories do you burn in a day with a list of over twenty-five things to do and their calorie count that can help you figure out exactly what you’re losing while you exercise.

Activity – Calories*(30 Minutes):

Skiing (cross country, 8 mph) 458*,

Running (7.5mph) 425*,

pumpkin 394*,

Rowing Machine 379*,

judo 364*,

Ice skating (fast pace) 314*,

Roller skating (fast pace) 316*,

Swimming (backstroke) 316*,

Swimming (breaststroke, 1 mph) 301*,

Handball (vigorous) 298*,

Running (5.5mph) 296*,

Swim (crawl, fast) 292*,

Handball (leisure) 271*,

Mountaineering 271*,

Basketball 259*,

Horseback riding (galloping) 256*,

Skiing (cross country, 2.5 mph) 253*,

Field Hockey 248*,

Ski (alpine) 248*,

jump rope 224*,

Tennis (singles) 217*,

Equestrian (trotting) 205*,

Ice skating (slow pace) 198*,

Roller skating (slow pace) 198*,

Canoeing (vigorous) 193*,

Cycling (10 mph, flat) 188*,

Aerobic Dance 179*,

Golf (club transport) 163*,

Tennis (doubles) 163*,

Walking (3 to 3.5 mph) 131*,

Fishing 115*, Croquet 112*,

Bowling (competitive) 109*,

Golf (Motor Cart) 109*,

Volleyball 94*,

Horseback riding 76*

and Sleep 31*.

How many calories do you burn in a day using calorie calculator

Calorie Burn Calculator discovers all the potentialities to burn a person’s calories. This useful program offers you insight in all perspectives with almost a hundred actions and methods to rationally spend your energy. This software will make your day-to-day strategy easier. Using the essential data equivalent to exercise, duration and body weight, it will analyze your own calorie intake in just a few seconds, giving you the absolute best resolution to save time. Find out the download link of this very useful software program at the end of the article.

How many calories do you burn in a day eating high-quality protein with each meal?

The thermogenic impact of protein digestion and absorption is greater than that of other macronutrients, such as fats and carbohydrates. Because of this, additional energy is needed to process proteins. In fact, some studies claim that 30% of the calories ingested as protein are generally applied within the digestion-absorption process. Which means if you have a mostly 650 calorie protein based meal, you will burn 180 calories just by eating it.

Beneficial sources of protein contain:

* Seafood and fish

* Chicken (pieces of white meat and without skin)

* Eggs (preferably egg whites)

* Low-fat dairy foods similar to yogurt and cottage cheese

* Small amounts of lean meat

* Game meats such as elk, buffalo and ostrich

* Soy flours similar to tofu

How many calories do you burn in a day eating negative calorie foods?

The following is a shorter list of negative calorie foods. Several of which are also considered fat burning foods:

Vegetables: Broccoli, Green Beans, Onion, Asparagus, Celery, Cabbage, Cauliflower, Endive, Cucumber, Spinach, Radishes, Zucchini and Papaya.

Fruit: Lemon, Watermelon, Lime, Orange, Strawberry, Apple, Pineapple, Blueberry, Cantaloupe, Cranberry, Grape, Honey Dew Melon.

Fresh foods to burn body fat: Coffee, Yerba Mate, Black Tea, Green Tea.

All of these sodas contain levels of caffeine and also a chemical known as EGCG, which instantly affect metabolism. Caffeine increases heart rate and also releases stored essential fatty acids in the body, making them more commonly available for energy use. EGCG, found in high concentrations in green tea (another negative calorie food) seems to stimulate your nervous and mental systems, allowing you to burn dramatically more calories.

how many calories do you burn in a day having sex

30 minutes of sex burns 85 calories or even more. It may not sound like much, but it sure adds up: 40 half-hour sessions are sure to burn 3,500 calories, much more than enough to lose a pound. By doubling down, you can shed that pound in 20-hour sessions.

How many calories do you burn in a day with Bikram Yoga?

Bikram Yoga is an exercise in a hot steamy place. It might sound huge, however, you can burn about 550 calories to do an hour of bikram yoga, the steam will help burn off the calories. Bikram Yoga is a yoga exercise technique that Bikram Choudhury synthesized from traditional yoga techniques and popularized in the early 1970s. Bikram lessons last approximately ninety minutes and include a set sequence of 26 postures and a couple of breathing exercises. Bikram Yoga is ideally trained in an incredibly hot room at one hundred and five degrees F with 40% humidity, causing it to be commonly called a form of hot yoga.

sleep much more how many calories do you burn in a day slept?

Most of us think that our bodies burn extra calories after being awake longer, but that’s not true. The metabolic rate is controlled with much less sleep.

As you sleep much less, your body begins to burn calories more slowly to protect energy. Within the research, people burned a typical 400 extra calories by getting three more hours of sleep. That’s an extra 2,700 calories burned in just one week. With less sleep, the body tries to meet the enhanced metabolic needs of longer waking hours by shifting to a slower gear, so to speak, burning fewer calories and less fat.

Last part: If you want to burn fat, protect muscle and wake up much less hungry if you are on a weight loss plan, sleep at least 8-9 hours a day.

Cardio vs. Resistance Training: The Truth About the Sport

There is controversy about both types of exercise. For some, a good cardio training regimen results in fitness and endurance. For others, weight lifting and resistance training need to be built into their daily schedule. Looking like Arnold Schwarzenegger is not everyone’s dream, unless you are an avid bodybuilder. Thinking that a full cardio workout, six times a week, is enough to stay fit and healthy, shouldn’t even cross your mind since both (cardio and resistance training) need to work together, in synergy.

Exercising on the treadmill or any other type of cardio equipment (for those with knee problems, lower-impact equipment such as the elliptical machine is highly recommended) at an average intensity should help your heart pump enough blood and help you to burn more calories. during your session. However, the calorie-burning process is over shortly (approximately 30 minutes vs. 90 minutes with resistance training) after you complete your cardio workout. Your desire is to prolong this process as long as you can to burn more fat, even after you finish your training session. The goal is to keep your metabolic rate as high as possible, for as long as possible. This is when you need to understand how the body works and see how you can play with it to burn more fat. Let me be more specific.

You will need to find out your target heart rate zone (THRZ). This should give you enough information to get to your fat burning process. Most cardio equipment comes with a heart rate monitor, and by squeezing the handles on the side of the machine, it can give you an accurate gauge of what your heart rate is at that particular point in the workout. You are probably wondering what your THRZ is. Very easy to calculate.

First, you need to determine your resting heart rate. You usually figure it out in the early morning before any strenuous exercise (including sex). You need to find your pulse, hoping to get one, and place your two index fingers on it, not your thumb, as it has its own pulse, and look at your watch for sixty seconds. It will be an accurate way of finding out your exact resting heart rate, as your heartbeat speeds up and slows down during that sixty second period. Some just look at their watch for 10 seconds, count their heartbeats for that short period of time and just multiply it by 6. I don’t recommend that method as it lacks accuracy due to the factors mentioned above.

Once you’ve determined your resting heart rate (it varies greatly with age, gender, and health), follow this equation:

THRZ equation:

Fat Burning Formula =

220 – (your age) = X

X – resting heart rate = Y

Multiply Y by 65% ​​= Z

Z + resting heart rate = fat burning THRZ

Cardio formula =

Same as above, however you need to multiply by 85%.

You must be looking at this formula and wondering if you are going back in time to your algebra class. Everything is easy and simple to calculate.

Take John Smith. You are 35 years old and have a resting heart rate of 68. What is your THRZ for fat burning and your cardiovascular THRZ?

THRZ to burn fat:

220 – 35 = 185 – 68 (resting heart rate) = 117 x 65% = 76 + 68 = 144

cardiovascular THRZ

220 – 35= 185 – 68 (resting heart rate) = 117 x 85% = 99.5 + 68 = 167.5

Here it is. You need to keep your intensity level between 144 and 167.5. Depending on what you’re looking for, whether it’s fat burning or cardiovascular health, you’ll need to stay within that range.

A good way to do this, when running on a treadmill or elliptical machine, is to grip the handles and determine your THRZ. If it’s lower than 144, run faster to reach that range. If it’s above 144, slow down to get back into that range.

Then you will stay in the fat burning range, which is what you are looking for.

For those looking for a true cardio workout, you’ll need to run faster than a bullet, because to maintain that range (166.5) for a long period of time, you’ll need to have your cell phone nearby. in case you want to dial 911.

All of this is great, but before setting up an exercise program for yourself, you’ll need to have a doctor’s approval. He or she will need to approve your desire to go to the gym. I’d be surprised if they don’t.

First, as mentioned above, you will need to set certain goals. What are you looking for? Obviously, in most cases, it’s about losing the extra weight. But how much is he above his average? You have to ask yourself what your ideal weight is. When you weigh yourself on the scale, what does the number represent?

Well, your weight is made up of bones, muscles, fat, organs, nerves, and water. The fat for men should be around 15% and 22% for women. There are many ways to calculate the percentage of fat in your body. A fitness appraiser can do the work for you. Any gym in your area should have professionals, mostly personal trainers, who can do this.

Calculation of your Body Mass Index (BMI):

How to calculate BMI:

Index = Weight (in kg) = Pounds/2.2 =

Height x Height (ft x 30cm) (ft x 30cm)

For example: Chris weighs 196 pounds and is 5’10”. If no other factors are considered, your BMI should be calculated as follows.

Weight = 196/2.2 = 89.9kg

Height = 1 foot = 12 inches. If Chris is 5’10”, that is equal to 5′(10/12)” = 5.83 x 30 cm = 175 cm

Index = 89.9kg =

175cm x 175cm

BMI = 29.5

What does this number mean? Well, it’s okay for men to keep the index between 20 and 25. Women should keep it between 19 and 24. Above 25, you should start worrying about your situation. Although not alarming. Above 30, it can become dangerous, again, without considering other factors outside of the equation. Bodybuilders and exercise addicts can have a high BMI (BMI > 30) but only 5% body fat.

We all need to do an assessment from time to time to know our safe zone or determine the number of calories that our body needs to function without overdoing it and increasing our BMI.

There are a few ways to determine the daily amount of energy (daily caloric needs) your body needs.

There are three equations to follow.

Equation One is based on average body fat (women – 22% and men – 18%).

Basic Metabolic Rate + Activity Allowance = Daily Calorie Needs

How do we calculate it? Well, it goes like this.

You should weigh yourself, yes, yes, I know, sometimes it’s hard to see the numbers. Anyway, get on the scale and write down that number, even if it hurts.

For women: Body weight in lbs. x 11 = BMR (basal metabolic rate)

For men: body weight in pounds. x 12 = BMR (basal metabolic rate)

BMR x your activity rate = AA (No, not Alcoholics Anonymous, it’s Activity Allowance)

o Medium Active .25 (

Workout 300 for women

Women need to strength train to lose fat. That’s amazing. And women can train hard too. That’s surprising to a lot of people too. Here are some great weight loss workouts for women.

Now, just because the 300 workout was created for a men’s movie doesn’t mean we can’t tweak a workout originally created to chisel the bodies of male Greek statues into a workout that will turn the average girl into a fitness goddess.

The original 300 workout is brutal and there are two ways to modify it. First, using the same exercises and lowering the repetitions. And second, keeping the repetitions but reducing the intensity of the exercises.

First let’s do option A, do a workout with almost the same exercises but fewer repetitions. So this becomes a 125 rep workout. It’s tough, and it’s really only for advanced female fitness. One more exercise for beginners is below.

a) Pull-ups: 5 reps (if you can’t do real pull-ups, use the assisted pull-up machine or even pull-ups)

b) Deadlift 25lbs – 30 reps (In the original workouts, they used 135lbs. We’ll drop the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15lbs per hand).

c) Pushups: 20 reps (do a mix of regular and kneeling if needed)

d) 12-inch box jumps – 25 reps

e) Windshield wipers – 20 reps (Use the EZ Curl bar again or a broom)

f) 10lb Kettlebell 1-arm Clean n Press – 20 reps total, not per arm

g) Pull-ups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100-rep workout (remember: minimize rest between sets):

5 bodyweight rows

15 bodyweight squats

5 push ups

50 jumping jacks

10 climbers

10 lunges

5 bodyweight rows

Those are some challenging workouts. Work with a trainer to brainstorm other ideas.

Just do this exercise once as a test. You can try every two months or so for comparison, but don’t train like this every day.

And as always, train safely. If you’re unsure about technique, your form, or you’re not comfortable with the workout, skip it!

What is the difference between a salt water rinse and herbal laxative teas for the master cleanse?

Master Cleanse cleanses your body by removing toxins and other poisonous materials. This powerful detox diet has helped many people rejuvenate their bodies and rid themselves of the toxins that have been polluting their bodies for a long time.

Master Cleanse removes mucus and other waste materials that block the colon. It’s just a matter of removing it from our system. For this reason, there are natural laxatives that are used in conjunction with the Master Cleanse diet. People who practice Master Cleanse can use an herbal laxative tea or a salt water rinse. But what is the difference between the two?

Use herbal laxative tea

Most herbal laxatives use the herb Senna leaf to stimulate colonic contractions. Senna leaf is popularly used in countries like China, France, Germany, Great Britain, India, Japan, Switzerland, and the United States as a laxative. Herbal teas are easier to treat and drink, as they have a pleasant and relaxing taste. When making the tea, be sure to use distilled or filtered water. Avoid preparing it in advance because the essence of the Senna herb will be lost once dissolved in hot water.

The downside of using an herbal laxative is that it’s definitely harder to predict when your next bowel movement will occur. It can also cost more than discharging sea salt water.

You should avoid drinking laxative teas if you are pregnant or nursing. If you have a medical condition, you should consult a doctor to ensure that you drink laxative teas. While herbal teas are natural, there are medicinal-like properties that you should be wary of.

salt water discharge

The salt water rinse also helps the digestive system to cleanse itself and remove toxins from the body. It works like a herbal laxative, but with the salt water rinse, the results will be quick. Within 30 minutes to an hour, you will begin to feel some bowel movements.

In addition to being predictable, it’s also easier to prepare and ingredients can be brought together easily. You’ll find the ingredients in most grocery stores. It is an inexpensive way to remove toxins from the body.

The problem with the salt water rinse is sometimes that people find it difficult to swallow. The taste can be so awful sometimes that people refuse to do it again. Some would recommend drinking it through a straw, while others would recommend mixing something that can be swallowed in one gulp. As I drink it, I drink it slowly like a cup of Japanese miso soup.

Both herbal laxative and salt water have their own advantages and disadvantages. Some people will find that the salt water rinse does not work for them, but find the tea to be very soothing. While some would discover that it is the other way around. It’s just a matter of discovering the things that best suit your needs and your body.

Get bigger, faster and stronger for wrestling with preseason weightlifting

If you take the whole summer off, a good pre-season wrestling training program can make up for lost time very easily. The idea is to arrive at the first practice already in excellent shape, but bigger, faster and stronger than last year. With the right program, all of this is possible. The best way to ensure all attributes are covered is to set up a program with attention to micro and macro training cycles. The micro training cycle is your weekly program. A great split to use is lifting weights on Monday, Wednesday, and Friday; wrestling practice on Tuesdays and Thursdays, no training on the weekend. Plan weightlifting sessions to focus on strength/power, strength conditioning, and speed/explosiveness. Plan the training macrocycle as a gradient that develops pure power and size with weights only at the beginning and ends with speed movements and explosive strength exercises specifically related to wrestling and cardio work. This way, fighters will have time to build muscle power early on, but also have their agility, speed, and lungs ready when the season starts.

If you have 12 weeks to work, divide the macro cycle into thirds. The first four weeks are primarily for strength and power, the second four weeks for strength conditioning, and the last 4 weeks before the season should focus on speed, explosiveness, and cardio work. While every four weeks they will focus on a specific attribute, they shouldn’t do it entirely. For example, during the power cycle, a small percentage of exercises should also cover strength, endurance, speed, and explosiveness. During the strength, endurance, and speed phases, include one or more exercises each week to also build power. If you don’t do this, you’ll lose some of the hard-earned strength you gained at the beginning of your program by the time you reach the end as you focus on speed and cardio getting ready for the mat. A good pre-season training program should be well balanced to get the maximum benefit from all the attributes trained.

When setting up the power cycle of your program, make one day lower body, one day upper body, and a third day devoted entirely to core strength and posterior chain development. For upper and lower body days, choose a heavy compound movement for your first lift, keeping reps under 5. Use spotters to keep your lifts as safe as possible, however you should push yourself with weights. heavy if you want to get stronger. . Keep track of how many lifts you do for 3 reps, and repeat the same exercise at least once throughout the cycle to try to beat your old number. Achieving this will guarantee strength gains. After the first main lift, choose supplemental exercises to target the muscle groups you just used in the main lift. For example, if you just benched, 1-2 accessory lifts should be performed for muscle groups in the following order of importance to the main lift; triceps, lats and shoulders. If you’ve just squatted or deadlifted, do 1 or 2 accessory lifts for muscle groups, including your hamstrings, lower back, hips, quads, and abs. Do no more than 4-5 accessory lifts total and keep your reps in the 8-12 range.

Strength conditioning is a type of strength training that all wrestlers and wrestlers will benefit from. It consists of performing multi-extension compound movements for repetitions, for example power cleans, clean and press, overhead squats, etc. Super fit or giant fit weightlifting exercises with moderate weight also work very well. The point is to develop an enhanced type of cardio while lifting weights. This type of training is great for the fighter who must strain their muscles and perform a variety of positions for an extended period of time (2-minute stints, 5-minute rounds, etc.). In the strength conditioning phase, an example of this type of lower body training would include a power movement first, squats for 3-4 sets of 3 reps. This is to maintain the strength of the athlete. Next, power cleans for 3 sets of 8, kettlebell swings for 3 sets of 1 minute, back lifts for 3 sets of 12-15 reps, and finally 50-75 feet. run to the end.

An example of an upper body strength conditioning workout would start with a heavy compound movement first; floor press for 3-4 sets of 2 reps. Good accessory lifts to follow would be close grip push-ups for 3-4 sets of 15 reps to failure, hang clean and press for 3 sets of 6-8 reps, and weighted pull-ups to failure. Grip training can also be done at the end of upper body sessions and/or at the end of the week as last exercises. As the strength conditioning phase progresses, switch to exercises that are more related to wrestling and will work the entire body. Some examples are carrying and throwing grappling dummies, training with sandbags, pulling sleds, and practicing shots with a weighted vest. Exercises that mimic events seen in strongman competitions are also great to implement during a strength conditioning phase. These include tire flipping, farmer’s walk, dead lifts and cleans with a shaft bar, and carrying heavy weights for distance. If you have harnesses to pull, pulling vehicles on a flat surface for time is excellent work for both the lungs and the legs.

Finally, have the last 3-4 weeks of your pre-season wrestling training emphasize speed, explosiveness, and developing cardiovascular conditioning for the upcoming season. For at least the last three weeks, just before the season starts, lighten the weights of the first heavy compound movement to 40% or less. Do 6-10 sets of 2-3 reps as fast and explosive as possible. The best exercises for this are the box squat, bench press, and deadlift, however, perform only single reps with the deadlift. Continue with accessory strength-conditioning lifts such as cleans, kettlebells, sleds, and strongman exercises. Finish off your speed weightlifting session with plyometric box jumps, depth jumps, drop jumps, resistance band throws, and short sprints. During the last 3-4 weeks of speed training, add 2-4 cardio sessions to your week, increasing the time as the weeks go on. For example, week one you do three 30-minute cardio sessions, week two you do three 45-minute cardio sessions, and week three you do 3-4 cardio sessions lasting 45 minutes to an hour each. Take the week directly before the wrestling season starts without doing any training for a complete break.

Healthy eating tips for you

Eating healthy helps your mind, body and soul. Your body will start to appreciate the change in your diet and you will feel much better. Healthy eating really is the healthiest way to lose weight. And, a healthy nutritional low-calorie diet and exercise regimen help control disease and aging.

You know that the reason we tend to start gaining weight is that we consume more calories than the number of calories we burn. And most of us have had problems with our eating habits due to a variety of factors. The quantity and quality of the good we consume is what makes us unhealthy. Combine these two factors plus a busy work schedule, and it becomes very difficult to eat a healthy diet. We need to make healthy eating a priority in our lives. So let’s start a regimen.

Start by getting the new US food chart that is shaped like a pyramid. Make this your guide to start eating healthy. First identify the food categories and the amounts that can be eaten. Learn what fruits, vegetables, seafood, and meats are recommended.

When you go grocery shopping, try to get the freshest fruits and vegetables and, if possible, buy organic produce. Try to limit or eliminate soda and junk food from your shopping list. This is the main problem we have in the United States. It is very easy to stop at a fast food drive and get a quick meal.


Breakfast is the most important meal of the day. You have to start the day with a nutritious meal. Your breakfast should include fruit or fruit juice, cereal (low sugar), low-fat milk, and eggs. Try to be light on the bacon, but if you must, remember that you want to keep your cholesterol in check. If you don’t have enough time in the morning to prepare a healthy meal, eat a breakfast bar. There are many of them available that are nutritious and low in calories.


At mealtime, avoid eating fast food. Make your own lunch or eat a salad with chicken from the market or at a restaurant. You can eat at restaurants, just be aware of what you’re eating and limit the portions you eat. You’d be surprised how in one meal you can eat all the calories you should be eating for the whole day.


Try to eat your dinner early in the evening or late in the afternoon. This is one of the biggest mistakes many people make. They eat dinner late at night and fall asleep soon after. If you eat a healthy dinner early and feel hungry later in the evening, simply have a low-calorie snack and drink water.

Top tips for eating healthy meals

Learn to prepare healthy meals. You should prepare your meals low in salt and fat. Try grilling your meats instead of frying them, and avoid using large amounts of sugar and salt in recipes. There are many condiments that help enhance the flavor of your food while keeping it healthy and low in calories.

Drink at least eight glasses of water a day. This will help your metabolism to burn calories and remove toxins from your body. Drinking water also helps you with your digestive system. Beware of drinking too much juice. Although juices are healthy, they are often high in sugar and calories.

Stock your fridge and pantry with healthy foods and get rid of all the junk food. If you have junk food at home, you will probably end up eating it. The best way to maintain a healthy diet is to have only healthy foods in your home. There are many healthy snacks available for purchase.

When dining in a restaurant, maintain your discipline. Stay away from the bread basket or have the waiter remove it from the table. There are many restaurants offering a selection of healthy meals; some even provide food calories and nutritional information on the menu.

Once your eating habits change at home, you’ll find it much easier to maintain healthy habits when you eat out. Low in salt, low in sugar and without frying should be one of your main concerns when preparing your meals. Portion control is the other.

Don’t skip a meal. Skipping meals is not healthy. Your body goes into starvation mode and this slows down your metabolism. If you’re trying to lose weight, this will sabotage your efforts. Three meals a day and a couple of snacks is the healthiest way to go. Some doctors even recommend five small meals a day.

When you have implemented a healthy eating regimen, you will find that you will lose the desire to eat fast food or junk food. The craving you once had for cheeseburgers and fries is gone. Your days of going down that road are over.

It is important to limit alcohol intake. Drinking alcohol not only slows down your metabolism, it also has calories that you are drinking. Try to cut out alcohol consumption or limit it to just a couple of drinks on the weekend. If you’re a beer drinker, drink light beer or try switching to red wine, it’s healthier.

Finally, stick to your goal of eating healthy foods. If you’ve been eating unhealthily for years, it could be a difficult change, but if you plan your meals ahead of time and follow the tips here, you should be well on your way to eating healthy.

All medical studies have shown the positive effects that a healthy diet can have. It can help you control diabetes, lower your cholesterol level, reduce your risk of heart disease, help with weight problems, and more. Eating a healthy diet also helps with sleep disorders and keeps your mind more focused. Start eating healthy today, you’ll be glad you did.

The common features of a modern gym

A modern gym is a place that houses exercise equipment for the purpose of physical exercise. In addition to exercise equipment, including barbells and weights, a modern gym has many more facilities available to its members.

Most gyms have a main training area. This area consists primarily of dumbbells and free weights, as well as exercise machines. The area also often includes mirrors so exercisers can monitor and maintain correct posture during their workout.

A cardio area or cardiovascular theater is also quite common in modern gyms. This area includes many types of cardio equipment, such as rowing machines, elliptical machines, exercise bikes, and treadmills. They also include a series of audiovisual screens to keep users entertained during training sessions.

The gym may also offer group exercise classes. They are usually conducted by qualified fitness instructors and include classes based on aerobics, cycling, high-intensity training, boxing, yoga, pilates, and strength training. The gyms with swimming pools also offer aqua aerobics classes.

Personal training is usually available in most modern gyms. Personal trainers are helpful for questions and advice on training, fitness, nutrition, and health. They can design a personalized exercise routine that includes a nutrition plan to help clients reach their goals. They can even help monitor and train members. However, access to the trainers usually involves an additional hourly fee.

Sports facilities are also available in some gyms. Swimming pools, boxing arenas and squash courts are sometimes available. In some cases, there are additional fees to use these areas.

Newer gyms typically include cafeterias, health stores, restaurants, daycare centers, cafes, and member lounges. It is not uncommon for them to have a steam shower, sauna or wellness areas. However, there are normally additional charges for using these additional facilities.

Since modern gyms offer so many facilities and services, the cost of a membership varies greatly between gyms. Costs can be modified by purchasing higher level memberships such as a Founders Club or Lifetime Membership. These types of memberships have a higher initial cost but a much lower monthly fee. These are likely to be beneficial for those who use the gym frequently and plan to keep their membership for years to come.

How to start a low carb diet

Low-carb diets include removing carbohydrates from your diet, or at least limiting them, and adding more protein and fat. But even if you cut out grains, vegetables, and starchy fruits, will it help you lose weight and, more importantly, will you be healthy and the weight loss results will last?

If you cut out all vegetables, fruits, and grains, the answer is NO. Your body needs the nutrients you get from these important foods to stay healthy. In fact, if all you eat is protein and fat, you’re at higher risk for heart disease, cancer, and other types of illness. But there is a way to follow a low-carb diet and still be healthy. That’s how.

Eat whole grains instead of processed grains like white rice and white bread. Those are empty carbs, while whole grains can actually help you lose weight. Eat brown rice, for example, instead of bread or pasta.

Select green leafy vegetables and broccoli. A leafy vegetable, like kale for example, along with broccoli will give you great nutritional value. While it’s best to eat a variety of vegetables, you can’t go wrong by limiting yourself to leafy greens rather than cutting them out of your diet altogether.

Add fruit sparingly. Eat some fruits from different color groups to get the best nutrition. For example, eat a strawberry, a piece of melon, and a handful of blueberries. While this won’t add too many extra carbs, it will help you get the vitamins and minerals you need.

Eggs are a great way to add protein to your diet because they offer many of the same types of nutrients as fruits and vegetables without the high carbohydrates. For example, eggs give you omega-3s, vitamin A, and many other supplements. If you’re really trying to follow low-carb advice, just eat the egg yolk.

If you cut these foods out of your diet just to lose weight quickly, chances are you’ll gain the weight back later. This is called a “yo-yo” diet. This is because your body will be so deficient in nutrients during the diet that you will crave the food and overeat it later. It’s best to completely eliminate foods that are bad for you, such as junk food, and only slightly reduce your intake of foods that are good for you, including grains, fruits, and vegetables.

The worst things you can eat while on a low-carb diet are sugary drinks, snack foods, and desserts. Eliminate them from your diet before cutting out whole grains, fruits, or vegetables. Also, it is important to realize that low carb diets will result in decreased energy. That’s because your body needs carbohydrates for energy. If you find that you don’t have enough energy to keep up with your regular lifestyle, you may be cutting out too many carbohydrates. Add them back until you feel ready to meet your daily responsibilities, or consider changing your diet.

Hip, buttock and groin pain Sitting cross-legged

Walking is a great way to stay fit and active. Even if you are sedentary, you can take 1,000 to 3,000 steps a day. But if you are active, watch out. You can take more than 10,000 steps a day. So what happens when the sacroiliac joint doesn’t move freely and the hip joint moves excessively? Can you imagine the damage to the soft tissues of the buttocks, the sacroiliac joints and the hip with each step taken?

The pelvis is made up of the sacrum, coccyx, and two ilium (wing-shaped hip bones). When you walk and run, as a unit, the sacrum and coccyx sway slightly back and forth. And each wing-shaped hip bone rotates in the opposite direction. So when walking, one hip bone (ilium) along with the sacroiliac joint rotates forward while the opposite one on the other side rotates backward.

If one of the hip bones is stuck in a forward-rotated position, then the sacroiliac joint itself cannot freely and fully rotate backward during the second half of the stride. The gluteal muscles on the same restricted side are forced to compensate by pulling harder on the hip joint to swing the leg back. Normally, the sacroiliac and hip joints rotate simultaneously. But with a dysfunctional sacroiliac joint, the hip joint is forced to rotate more than necessary.

Now, do you see the potential for damage, especially if you take 10,000 steps a day? If the hip joint is forced to rotate excessively, it will eventually wear out. The affected hip can click and pop as it needs to create a new axis of rotation. This can lead to premature hip degeneration and arthritis. The hips feel stiff in the morning. You will also feel stiff and clumsy when getting up and moving around after sitting for a while.

What about the muscles of the buttocks? Let’s say you have a hand crank radio. It is old and has not been cared for; some of the internal gears are rusty. When you turn it on, you notice that it doesn’t spin as smoothly as before. Internal gears do not move freely and efficiently. More effort is required to turn the handle. Within minutes, the muscles in your arm tire of turning the rusty gears inside the radio.

The same principle applies to the muscles of the buttocks. Eventually, the compensated buttock muscles will wear out; they become tight and tense. Tight and tense buttock muscles will resist forward rotation of the sacroiliac and hip joints, creating a new problem.

Normally, when you take a step forward such as walking and running, the gluteal muscles should loosen up and relax. But these tight and tense muscles prevent normal facilitative relaxation. The hip and groin flexor muscles must then work harder to overcome the increased tension in the buttock muscles. So you basically have a tug of war between the anterior hip / groin flexor muscles and the posterior buttock muscles.

Before you know it, this tug of war causes pain and popping in the hip and groin. You will often notice a popping sound in your groin and hip when lifting your thigh, going up stairs and up the hill, or just getting up after sitting.

Other signs and symptoms of chronic sacroiliac dysfunction include myofascial pain and stiffness in the lower back, buttocks, and hips. The same thigh and leg may be weak when standing for a while; and one leg may appear longer than the other leg. As you walk, you will feel that one hip and one leg do not seem to be rocking and moving as smoothly and easily as the other side.

The most appropriate treatment for sacroiliac joint dysfunction is chiropractic treatment. And you will notice immediate improvement after just one treatment.

The fundamental problem here is biomechanical. If the sacroiliac and hip joints are not moving freely and correctly, they are not happy. Therefore, there is no point in stretching or doing rehab exercises. Why? Because when you stretch or exercise, you are forcing unhappy joints to move against their will.

And don’t forget the muscle tug of war. They are not happy either. When all soft tissues are treated and biomechanical problems are corrected, selective rehabilitation exercise and stretching are welcome and should be part of the treatment plan.

Therefore, if you continue to experience pain and popping in your hip and groin despite all previous treatment attempts, see a chiropractor. It will save you a lot of stress and frustration. A thorough and competent chiropractor will evaluate and treat you appropriately.

Thank you for being interested in your health. I hope you learn something new.

Bars Vs Dumbbells – What’s the Best Equipment for Building Muscle Mass?

Some fitness teams have the ability to create debate with some people about which is better than the other. Barbells and dumbbells seem to spark debate as to which is better, but truth be told, both teams do exactly what they’re meant to do, and that’s building muscle mass.

While one of these teams uses the muscles directly involved in training, the other also uses that muscle but also uses other muscles to help stabilize the other muscles that are being worked.

So as you can see, it is the different method in which everyone builds muscle mass.

You really need to use barbells and dumbbells to get the best results from your workouts, and then I’ll show you why.


Providing a balanced approach to lifting weights, the bar is simply a long bar with heavy discs attached to each end. The lifter generally pushes or raises the bar up or lowers it in a controlled manner. Stability is achieved using both hands and this helps to keep the bar as straight as possible as well as having complete control over the equipment.

If you want to increase the weight you are lifting, it is simply a matter of adding more discs to each end of the bar,


Dumbbells are like a much smaller version of the bar, you still have a bar with weighted plates at each end, however the length of the dumbbell bar is much shorter and is only lifted with one hand. This will provide you with a balanced muscle workout, using not only linear motion, isolating certain muscles, but also side-to-side, bringing other muscles into play that will help provide stabilization.

Also, some exercises like tricep extensions, fly, and lateral raises can only be done with barbells.

While you can and probably use dumbbells individually, be sure to train both sides of your body equally, to maintain a balance of size and strength. If you don’t keep each side in proportion, you risk injury, which can keep you away from the weights for days and sometimes weeks.


As with all your workouts, you should always make sure that you are using the proper form.

You should exercise five days a week that consists of at least 30 minutes of moderate exercise, with both sides of your body receiving the same workout.

Alternatively, you can train three times a week, with a more vigorous 20 minute workout, again exercising both sides of your body evenly.

Between working both sides of your body and using varied routines, you can alternate between these two workouts on a weekly basis. By doing this, your body will not get used to a workout, you will work your muscles in different ways, not only keeping your workouts fresh and challenging, but also helping to keep your mind motivated.