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Even if you don’t want to be a bodybuilder, you still have to worry about getting and staying fit. Burning fat and building muscle is very important because it means you will be healthy and live a longer life as a result. With motivation and determination, anyone can learn to build muscle. As your body starts to slim down and get stronger and better looking, it will push you further.

So one of the best tips on how to build muscle is to make sure you eat the right foods. Even if you exercised seven days a week, without the proper fuel for your body to run, you won’t be able to get fit and may even end up causing injury to your body. Meals should be based on nutritious foods such as fresh fruits and vegetables, legumes and of course water should be drunk regularly to keep the body hydrated. All processed, fatty, or sugar-filled foods should be thrown out.

People often spend their time worrying about how many calories or carbohydrates they are consuming when this should not be their concern at all. It is not as important to worry about calories and carbohydrates as it is to be aware of what is in your foot and eat only fresh and natural foods that will provide the body with nutrients and vitamins. Any food that can be microwaved in a few minutes is almost guaranteed to be unhealthy because it is processed and full of additives. Throw away all the spoiled food in the cupboards and go shopping for new food.

If you want to learn how to build muscle, the next step is to create a personalized training plan that will get you in shape and target your problem areas. One workout routine is never best for everyone, because everyone’s body and fitness goals are different. Pilates, yoga, kickboxing, swimming – there are so many different types of exercises to choose from that you can always find one that you enjoy and that gives you results. Working with or at least consulting with a personal trainer is a great idea as they will be able to observe you and run some tests to determine what type of exercise you should focus on.

As long as you stick to smaller weights that are challenging but don’t push you to the limit, and only do a certain number of reps per workout, you can slightly tone your muscles and get in the shape you want. You need a proper diet and exercise plan, but if you’re not motivated enough to stick to your plan, you won’t succeed. Remember that if you’re just getting into shape now, the first few weeks will be especially hard to handle. Once you start to see results and notice fat loss and more muscle definition, you’ll find it much easier to get up for those morning workouts.

Approximately 40 micronutrients are required in the human diet for optimal health, but 50% of the US may be deficient in at least one of these micronutrients.

Micronutrient deficiencies may help explain why the group of people who eat the least fruits and vegetables have double the cancer rate for most cancers compared to the fourth with the highest intake.

Shockingly, 80% of children and 68% of adults in the United States do not eat the recommended five daily servings.

Do you get enough nutrients from diet alone?

Results from studies of people on various diets (Atkins for Life, The South Beach, DASH, Zone, LEARN, Ornish, and more) show that a person who follows the most popular food-only diet plans has a high chance of having a micronutrient deficiency.

Further analysis found that an average of 27,500 calories would be needed for sufficiency in all micronutrients. Of the calorie-restricted diets, those containing nutrient-rich foods have an advantage.

Improving a poor-quality diet and the behaviors associated with it (suboptimal nutrient intake and physical inactivity) can improve overall health and well-being.

Common micronutrient deficiencies are likely to damage DNA by the same mechanism as radiation and many chemicals. Aging appears in part from oxidants produced by mitochondria as byproducts of normal metabolism.

Remedying micronutrient deficiencies is likely to lead to significant improvement in health and increased longevity at low cost.

The American Dietetic Association (ADA) has stated that the best nutritional strategy to promote optimal health and reduce the risk of chronic disease is to choose a wide variety of foods wisely. But it can be very difficult to get 100% of the nutrients you need.

In an analysis of 70 assorted individuals, all fell short of the recommended micronutrient level of 100% of the RDA from food alone. Although the European population in general has a healthy and balanced diet, some groups are at risk of micronutrient deficiencies. An optimal intake of micronutrients and metabolites, which vary according to age and genetic makeup, would stimulate metabolism and give a marked increase in health at little cost.

Nutrient-rich diets reduce hunger

The micronutrient density of a diet along with the caloric content influences the experience of hunger. A nutrient-dense diet can result in a sustainable eating pattern that leads to weight loss and better health.

A nutrient-dense diet provides long-term health benefits as well as weight loss.

As we age, inadequate nutrition contributes to loss of function and the development and progression of disease. Nutritional status is influenced by a variety of medical, physiological, psychological, social, and situational variables.

Proper nutrition and physical activity are aspects of a health-promoting lifestyle. Encouraging better nutrition and exercise is a cost-effective way to decrease the incidence and progression of age-related disease.

The sooner we practice healthy habits, the better.

Although not considered a nutrient by most people, water is the most vital nutrient in your daily diet. Think of it this way. You can go weeks without food, but only a few days without water. So it is very important. It becomes even more important when you realize that your body composition is 60-75% water. So about two-thirds of our body weight is water. You can break them down even better by looking at the composition of the different body parts. Your blood is 83% water; your muscles are about 75% water; your bones are about 23% water; and your brain is 74% water.

You can see why it is really necessary to drink enough water. It doesn’t take a lot of dehydration to cause problems in your body. You may have as little as 1-2% body weight loss in water and the reaction may be that your energy runs out and you feel tired.

Not getting enough water can cause other problems, including mild to excessive thirst, fatigue (which we just covered), headaches, dry mouth, muscle weakness, dizziness, lightheadedness, and little or no urinating. Therefore, it is important to make sure you drink enough water. Many people have asked “How much water is enough water?” The basic rule of thumb is to drink about half of your body weight converted to fluid ounces. So if a person weighs 200 pounds, he should drink 100 fluid ounces of water per day.

About 20% of your daily water intake can come from food. If you eat a lot of fruits and vegetables, there will be a lot of water in them. This is particularly true of things like watermelon and citrus fruits that are almost 100% water when calculated by weight. Beverages like milk and juice are also mostly water.

Many people ask me “What about beer, wine, coffee, tea and soft drinks? Can these drinks be calculated in the consumption of water?” Unfortunately, these drinks are all diuretics and will actually leach the water out of your system. So water is still your best bet.

Now that I’ve explained some of the downsides of not drinking enough water, here are some of the benefits. Water works in all systems of the body.

Help your digestion; helps you absorb all your food; It acts as the transport system for all nutrients in the bloodstream. Water is necessary for all functions, particularly circulation and excretion. For example, you expel water from your breath every time you exhale. Water leaves your system not only through urine, but also through stool, sweat, and breathing. You lose water on a daily basis, so it’s extremely important to keep putting the water back on.

Water helps you maintain your body temperature; It does this through the process of sweating and by opening the capillaries in the circulatory system, allowing the skin’s surface to have adequate blood flow that helps regulate body temperature. One of the most important things that water does is cleaning. Water helps flush toxins out of your system. Helps keep kidneys healthy; helps keep the bladder healthy; It gives you better skin because it helps remove debris, including dead skin cells.

Drinking enough water reduces the chance of kidney stones or urinary tract infections. It can give you more energy because dehydration is one of the biggest causes of fatigue. Not drinking enough water reduces blood volume, which makes your heart work harder and make you tire more, faster.

Another thing that water does is speed up your metabolism. There was a study recently published in the Journal of Clinical Endocrinology and Metabolism from a research center in Berlin. It showed that people who consume two liters of water a day can burn up to 150 extra calories per day. I know that doesn’t sound like much, but that converts to about 5 pounds. per year of weight loss that you don’t even have to worry about because you’re burning off just by drinking more water.

It was also discovered during the study that when a person drank water, their metabolic rate increased within 10 minutes. The researchers believe that about 40% of the elevated metabolic rate was due to the fact that the body was heating the water that the person had drunk. That’s a good reason to drink cold water. Another good reason to drink cold water is that it gets into your system more quickly than warm water.

Water also helps suppress your appetite. It helps you feel fuller while helping the body metabolize stored fat. According to studies, if you decrease your water intake, you can actually cause more fat to be deposited. Also, if you increase your water intake, you will decrease existing fat deposits.

This is why it works that way. Your kidneys can’t function properly if you don’t give your body water. When the kidneys are not working properly, some of the load normally carried by the kidneys is transferred to the liver.

The most important function of the liver is to metabolize stored fat and convert that stored fat into usable energy for your body. If the liver has to do some of the work of the kidneys, it obviously won’t be able to function at full capacity. What ends up happening? The liver can’t metabolize as much fat, so you end up storing more fat in your body. Because water is so vital to metabolizing fat, it’s a key factor in losing weight. Weight loss is enhanced by the increased metabolism provided by drinking enough water. With this in mind, an overweight person actually needs to drink more water than a lean person. That’s because the more you weigh, the greater your metabolic load.

Since we know that water helps metabolize fat and that an overweight person metabolizes more fat, it is easy to see that the overweight person needs to drink more water. In fact, they should drink an extra glass of water for every 25 lbs. of extra weight they are carrying.

Water also helps maintain muscle tone. Since muscles are over 75% water, it helps give them the ability to contract, prevents dehydration within the muscles, and prevents soreness.

It also helps prevent sagging skin. This happens because as the water flushes out toxins, the shrinking cells are actually powered by the water, giving them a clean, healthy cell structure. It does this by removing all the toxins from the cells.

Water is a universal solvent; Water is a cleaner that we use all the time to wash our dishes, clean our clothes, and clean our cars. It makes sense that we should also use it to cleanse our bodies.

During weight loss, if you’re working on it, your body will dump a lot of toxic waste into your system as it burns stored fat. You’ll need to drink more water to help flush out all those toxins and keep you from feeling uncomfortable about detoxing. So the water helps to get rid of the waste and removes it quickly.

Speaking of getting rid of waste, water also helps relieve constipation. When the body doesn’t get enough water, the first place it goes is the lower intestines. What happens then is that you become constipated due to lack of water. If the same person drinks enough water, the stool returns. Since we’re talking about excretions and waste removal, a good way to tell if you’re drinking enough water is the color of your urine. If it’s a dark orange color or like the color of apple juice, you’re not drinking enough water. The color of your urine should be more like lemonade. If your urine is clear as water, that’s even better. This way you will know that you are fully hydrated.

When you finally get to the point where you’re fully hydrated, all of your systems will work better. There will be no fluid retention because your body only retains fluid when it thinks it is running low on fluid. So when you get enough water, fluid retention will stop, your stored fat cells will be used for fuel, the liver will be freed up to do the job it’s supposed to do, there won’t be as much stress. in your kidneys, your normal thirst will return and you won’t be as hungry.

Some people have asked about other sources of water besides fruits and vegetables. Tap water is not that good to drink. A study conducted by Tufts University on tap water in different parts of the United States showed contamination ranging from E. coli to pharmacy drugs. That’s not unusual when you think about 80% of all the drugs people take are eliminated in their urine or feces. Currently, there are no wastewater treatment facilities that have pharmaceutical filters to filter and clean the water before it is returned to the community for use. The highest concentration of a drug was found to be cholesterol-lowering drugs such as Lipitor. The second largest concentration was hormone replacement drugs like Premarin and birth control pills. So all of these things can be found in tap water.

It is best to get your own filters for your home. There are several different types of water filters available, including reverse osmosis and carbon filtering.

Bottled water is another way to do it. Try to stay away from plastic bottles because plastic can leach into the water over time. Bottled waters will have an expiration date. This is done to reduce the risk of plastic getting into the water if it has been stored for a long period of time or in a heated environment. Plastic contains neurotoxins that can attack the nervous and reproductive systems. Try to get your water in a glass if possible.

Alkaline water is the best for you. It is important for the body to maintain a more alkaline pH because studies have shown that the more acidic a body is, the more prone it is to disease, particularly cancer. Try to keep your body’s pH at 7. This can be measured in your urine; it should also have a pH of 7 which will be that very light color I talked about earlier. By the way, the pH of water is 7. Most people in the United States have acidic bodies caused directly by their high meat consumption and generally poor diets that contain foods that will cause the body to become acidic. For example, soft drinks contain phosphoric acid which will make the body acidic.

In short, drink plenty of water and try to get it in a glass container.

Nutrition is without a doubt one of the most overlooked aspects of any triathlon training program. We tend to focus so much on conditioning and not fully optimizing our training. We’ve all heard the saying “work smarter, not harder.” Well, to a certain extent, that saying can be applied to your training program. We can tell ourselves “I burn X amount of calories a day, I can eat what I want when I want” or “I need to eat less to lose weight for my event”. Both may be true in some respects, but without proper structure, these thoughts can keep you from getting the most out of your training.

As a result of your training, you may actually be able to load your body up with a lot of calories throughout the day. If you’re preparing for an Ironman triathlon, you’ll likely be burning 2 to 5,000 calories a day or more during training. And, yes, you have room for a large amount of intake. However, how, when and what you eat can make a difference in your training results.

If you’re going to load up on empty calories, ie junk food and the like, do so earlier in the day. Training has a snowball effect, the more you train your body, the more calories you burn in sedimentary state. This means that the further you go in training, the more calories your body will be able to burn just doing daily activities. However, as your day slows down and your body prepares to rest, your calorie burn will also slow down. So load up, or eat heavier for the first part of the day and cut back as the day goes on and try to avoid large meals, especially at night. Little Debbies in the morning can burn; Little Debbie at 10 pm will probably sleep with you all night and still be there in the morning.

Note that I won’t go into detail about the idea of ​​5-6 smaller meals throughout the day instead of 2-3 large meals because entire books are written on this topic alone. However, it is a great concept if it can be incorporated into your lifestyle and has tremendous benefits. At the very least, try incorporating healthy snacks between meals to keep your metabolism high and fuel adequate throughout the day.

Study after study has shown that for maximum weight loss it is best to exercise on an empty stomach. Simply put, your body will look for the fuel it needs, and with nothing immediately available, it will turn to stored fat for fuel. This is fine, we’re all looking for less fat and more lean muscle mass, however, with just a little proper nutrition in your stomach for immediate availability, you’ll actually be able to perform better during your workout. Maybe try a small, healthy 100-200 calorie snack before your workout and then a sensible snack or meal afterwards to recover. The result is better performance and better gain from the training session.

Along those same lines, it is very important for endurance athletes to understand good fat vs. bad fat As mentioned, our bodies will seek out stored fat to use for fuel during training. We are asking a lot of our bodies and it is important to keep this supply stored for our bodies as we go through these rigorous activities. Learn to understand good fuel: more nuts, olive oil, salmon, peanut butter on the bagel, fatty fish, and less fried foods, saturated fat, bacon, butter, etc, etc.

 
Learn to control how and when calories are eaten. A long day at work and/or triathlon training can result in being very hungry at the end of the day. Try to load earlier in the day to avoid the desire to go to the pantry late at night. Chances are, you’re not reaching for that healthy snack you’ve convinced yourself to eat at night. If you do, great, but that willpower has to stay strong. Heaviest during the early part of the day and tapers off as the day goes on keeping a steady stream of fuel for your calorie burning machine. Keep fuel available for your workouts for maximum benefit. Exercising on an empty stomach can lead to early exhaustion and poor performance. Right now, you need to get the most out of your investment during training.

To lose weight, focus on a 1-300 calorie deficit throughout the day. There are no crash diets, just sensible weight loss that results from burning just a few more calories than you take in. It’s pretty simple math. And the earlier you put those calories into the day, the better.

You made a commitment to complete a triathlon, give your body the best opportunity available to deliver on that commitment. It’s not all about physical conditioning when it comes to training. Providing proper nutrition will provide greater efficiency and allow you to fully optimize your training sessions. Give your body what it needs and it will be there for you when you need it most. Stay focused, train hard and train smart.

In my previous article, I explained how to determine the number of calories you need each day to lose weight. Remembering that this is not an exact science, you need to record your results to see if they are working for you. This article will give you a method of dividing food portions known as 40/30/30.

The 40/30/30 Method

This means that 40 percent of your food will come from carbohydrates, 30 percent will come from protein, and 30 percent will come from fat. Let’s say your meal plan calls for you to eat 1,500 calories per day. The breakdown would be 600 calories from carbohydrates, 450 calories from protein, and 450 calories from fat. The question is how do we get those calories from each type of food? Easy, look at the grams on the label.

How many calories per gram?

There are 4 calories per gram for carbohydrates and protein. This means that if something has 30 grams of carbs or protein, 120 calories will come from those carbs or protein.

There are 9 calories per gram of fat. This means that if something has 10 grams of fat, 90 calories come from fat.

If we were to take a look at the label for whole milk, it would look similar to this:

Serving Size 8 FL OZ
Calories – 150
Total Fat – 8g
Total Carbs – 12g
Protein – 8g

Adding all of that up looks like this: 8g protein = 32 calories, 12g carbs = 48 calories, 8g fat = 72 calories. 32 + 48 + 72 = 152. The label rounds the number of calories from fat to 70.

Easy right? OK, now back to the 40/30/30 method

Now that we understand how to calculate calories based on grams of each type of food, we need to figure out how many grams per day we should consume daily. Let’s take each percentage of calories in our food (40/30/30) and divide it by the number of calories per gram of each good kind. Going back to the 1500 calories here is how it breaks down.

Carbohydrates (40%) 600 Calories = 150 grams (600 / 4 calories per gram)
Protein (30%) 450 Calories = 113 grams (450 / 4 calories per gram)
Fat (30%) 450 = 50 grams (450 / 9 calories per gram)

In the 40/30/30 plan at 1500 calories per day we will eat 150 grams of carbohydrates, 113 grams of protein and 50 grams of fat.

What kind of food should I eat?

When it comes to carbs, I’ve had the most success with the following carbs: brown rice, grain/protein pasta, fruit, vegetables (you can have as many vegetables as you want), shredded wheat, oatmeal, and grain bread. These are known as complex carbohydrates and there are examples of these all over the web. Here’s the key to eating carbs… Eat most of your carbs in the morning, preferably after you wake up and within 2 hours of exercising. Why? After an overnight fast or after exercising, your body will quickly absorb those carbs (even the high-sugar ones) much more easily than if you had been sitting all day. If you need 150 carbs per day, try to eat 50 of those carbs right after you wake up and 50 right after you exercise.

carbohydrate recommendation – Eat mainly low-glycemic vegetables and fruits (grapefruits, bananas, apples, etc.) throughout the day and eat most high-glycemic foods (rice, pasta, etc.) after exercising or in the morning. morning. One of my favorite breakfast items is scrambled eggs with hot sauce and steel chips with a little honey. Hmm!

Protein Recommendations – This one is pretty easy: chicken breasts (PLEASE USE POULTRY SPICES!), lean ground beef (PLEASE USE BEEF SPICES!), lean steak (AGAIN, SPICES!), eggs, substitutes egg, whey protein powder, cottage cheese, fish and pork tenderloin. Any lean meat or vegetarian protein source will do.

fat recommendations – You should mix your fat sources between saturated and unsaturated fats – Butter (in moderation), cheese (in moderation), avocado, olive oil, nuts (peanuts have very little nutritional value, it is better to eat anything but peanuts), salmon (good protein too)

Following the 40/30/30 is quite simple. Simply calculate your daily calorie needs and stick to it. Remember to adjust the numbers as you lose weight. Every 5 pounds or so, you should recalculate your daily caloric needs.

One final piece of advice: The best piece of advice I’ve ever received for grocery shopping is this: Avoid the middle islands of the supermarket. Stick to everything around the islands, like the produce section, meat section, seafood section, and dairy section, and you should be in good shape. However, that does not include the bakery or delicatessen.

You can turn almost any cooking recipe into a science lesson, maybe even a science project for school. Let’s look at fermentation in making pickles. Salinity, pH, oxygen and temperature are variable factors that determine the outcome of your pickles.

To make pickles, you need to create the right conditions to encourage “good” bacterial growth, while slowing down the growth of “bad” bacteria. The good bacteria digest the sugars in vegetables to create lactic acid. Lactic acid gives pickles a distinctive tart flavor and discourages the growth of bacteria that will spoil pickles.

Salinity (salt concentration) is an important factor in the pickling process. If too little salt is used in the brine solution, harmful microorganisms will grow fast enough to cause spoilage. With the right concentration of salt, the lactic acid bacteria have an advantage over the bad bacteria. Lactic acid is produced, creating flavor and lowering the pH of the solution. This more acidic environment keeps bad organisms at bay. Too much salt prevents lactic acid-producing bacteria from growing and cucumbers do not pickle. Some yeasts can also grow faster, consuming lactic acid to raise the pH and allow spoilage.

It is vital to keep oxygen away from fermenting vegetables. Oxygen encourages the growth of bad bacteria and promotes spoilage. Also keep pickles and brine covered during fermentation.

Lactic acid-producing bacteria are happiest at 70 to 75 degrees F. Higher or lower temperatures can give spoilage bacteria an advantage and ruin your pickles.

An interesting science project might be to vary the above factors to see how the pickling process is affected. Of course, do not eat any results that can be spoiled.

We drink water because we see it as a pure substance, which our body needs to eliminate toxins and keep our body running strong. However, many people do not realize that drinking water can be contaminated with asbestos from defective pipes. Instead of helping your body, drinking asbestos-contaminated water can actually cause serious health problems, including cancer.

You may have heard of the dangers of asbestos in construction. Asbestos was used in every building for everything from vinyl flooring to insulation to roof shingles. In truth, asbestos had the potential to completely surround him. However, beginning in the 1970s, people began calling for asbestos to be banned due to the number of health problems it caused.

Asbestos has been linked to a multitude of disorders, including several types of cancer such as lung, throat, esophageal, colorectal, gastrointestinal, kidney, gallbladder, and mesothelioma. Furthermore, it can cause diseases such as asbestosis, pleural plaques, and pleural effusions. These diseases can result from the inhalation or ingestion of asbestos.

The reason asbestos is so harmful is because it is a carcinogen that mutates our DNA. Also, instead of being broken down by our bodies and excreted, asbestos fibers lodge in our tissues, where they can remain forever. Our body must form protective nodules around the fiber strips, but sometimes this is not enough.

Drinking water with asbestos makes you especially susceptible to cancers related to the mouth, throat, and digestive system. This material can enter drinking water when asbestos-containing water-carrying elements degrade over time. Specifically, old water mains were often built with asbestos and cement. Over time, the cement begins to break down and release asbestos into the water supply.

To protect people from asbestos in drinking water, Congress passed the Safe Drinking Water Act in 1974. This allowed the Environmental Protection Agency, or EPA, to set standards for the amount of asbestos allowed in the water supply. . The EPA has set goals to reduce the spread of this carcinogen in water, called maximum contaminant level goals, or MCLGs.

However, the EPA could not directly enforce the MCLGs, as they were only objective. Therefore, the EPA also set standards called maximum contaminant levels, called MCLs. Now the MCL and the MCLG are at the same level-7 MFL. This allows the EPA to periodically review the asbestos content of drinking water.

Although the EPA now has the ability to regulate asbestos in the drinking water supply, many pipes can still leach asbestos into drinking water. This can cause you to develop cancer. If you or someone you know has contracted asbestos-related cancer from illegal asbestos exposure, you should talk to an attorney about your rights.

When it comes to seeing great results from your nutrition plan, how you prepare your food is half the equation. You can choose healthy foods, but if you prepare them with high-calorie methods and unhealthy sauces, you’re not doing yourself a favor. However, if you cook them with a small amount of olive or coconut oil along with plenty of fresh herbs and spices, you’ll do much better and be ready to enjoy a delicious dish guilt-free.

One of those spices you’ll want to make sure to add to your food is nutmeg. Nutmeg is great for boosting your immune system, stimulating circulation, helping to strengthen hair and skin, and promoting healthy brain function. Nutmeg can help eliminate fatigue, stress, and anxiety. It can help just about anyone, so there’s no reason not to include it in your diet plan.

But how should you add it? What are the best ways? Here are some ideas to get you started…

1. Add nutmeg to vegetables. An easy way to get more out of your day is to add nutmeg to your vegetables as you prepare them. Add a bit of butter and then sprinkle the nutmeg on top and you have a fantastic side dish in seconds. While the butter will add calories, you don’t need a lot, as a little goes a long way.

2. Sprinkle over baked fruit. Another delicious way to serve nutmeg is to simply sprinkle it over the fruit once the fruit is ready to bake. You’ll find this works great for apples, pineapples, bananas, or mangoes, your choice.

Baked fruit is a great way to end a meal – a low-fat, nutrition-packed dessert and here’s a way to spice it up a bit. Serve it with some low-calorie whipped topping and you really have a delicious dessert.

3. Make your pumpkin spice. If you’re a lover of all things pumpkin when they come out in the fall, know that you can whip up your pumpkin spice treats all year long.

The three spices that make up pumpkin spice are nutmeg, cloves, and cinnamon, so combine them and start sprinkling all three spices into your coffee, a bowl of oatmeal, or vanilla yogurt. If you get creative, you can probably think of many other ways to add it to your day.

There are just a few of the many ways you can start incorporating this spice into your daily diet plan. When was the last time you ate nutmeg?

plank exercise it is a safe, challenging and effective method of core conditioning. Plank variations are used in many fitness disciplines including Boot Camp regimens, Yoga, Pilates, Barre, CrossFit and many more. The benefits of plank exercise they are numerous. They not only strengthen the abs, but also the entire core and many other muscle groups in the upper and lower body.

BENEFITS OF PLANK EXERCISES

STRENGTHEN THE CORE AND WORK THE MUSCLES OF THE UPPER AND LOWER BODY.
When you perform planned exercises, you work all the muscles that make up your core and reap all the benefits that come with building a strong core. As if that were not enough, the plates also work the following muscles:

TOP BODYSUIT

• Trapeze.
• Rhomboid major and minor.
• Rotator cuff.
• Anterior, medical and posterior deltoids.
• pectorals
• triceps
• Biceps.

LOWER BODY

• Quadriceps
• Gastrocnemius (calf muscle).

PREVENT MUSCLE IMBALANCE
It’s easy to develop muscle imbalances when doing only abdominal exercises (such as sit-ups). Most people don’t do spine and glute strengthening exercises to compensate for abdominal work. The planks condition the front and back of the body simultaneously. When muscles develop similarly on both sides of the body, the result is better posture, more spinal support, and less lower back pain.

IMPROVES FUNCTIONAL MOVEMENT
One of the best selling points of planks is their relevance when it comes to functional movement, which is movement essential to living life. Things like squatting, squatting, running, lifting, jumping, and throwing are all core-initiated functional movements.

PROVIDES A SAFE AND EFFECTIVE ALTERNATIVE TO CRUNCHES AND SIT-UPS
While crunches are an important functional movement for daily living (for example, the ability to get out of bed every morning), they’re not always the best core conditioning option for everyone.

Sit-ups and sit-ups only work the muscles in the front of the trunk, so back-strengthening exercises are also necessary. However, planks work the entire core, as well as many other muscles in the body.

Sit-ups and sit-ups can put pressure on the spine through repetitive flexion and extension of the spine, and over time this can become a problem. If you experience any discomfort with these movements, plank training can be a useful substitute.

Also, sit-ups and sit-ups are counterintuitive for people with ruptured, bulging, or slipped discs or other spinal injuries. Planks are a much safer alternative in those cases.

And finally, crunches and crunches can have negative effects on posture by promoting rounded shoulders. The exercises in the plan promote good posture.

VERSATILE EXERCISE OFFER
The great thing about planks is that there are countless variations of the exercise, ranging from traditional to side planks. floor variations to planks using external weights or unstable surfaces. There’s a chart for every body and every fitness level. If one doesn’t work for you due to injury, body type, imbalance, or lack of necessary strength, there are plenty of other options. Full workouts around the board can be scheduled.

PLANK VARIATIONS
This part includes the most basic variations of the plank, which serve as a foundation for building core strength. These planks are performed with just your own body weight.

The great thing about the planks featured in this part is that they don’t require any special equipment and can be done anywhere (at the gym, at home, or as a travel workout).

There are many variations of these four boards, ranging from intermediate to advanced, so you won’t get bored with your basic training.

Ready to put these planks to work and build the strongest core of your life as you reshape your body? Get ready to feel the heat with these ten workouts that tie together a series of planks. The workout ranges from beginner to advanced and lasts around five minutes.

TRAINING 1: START
The focus of this workout is to increase the amount of time you can stay on a full plank. As the 15-second holds get easier, start increasing the amount of time you’re on the plank over the course of 1 minute. For example, start 15 seconds in the full plank position, rest 5 seconds, and repeat three times, then increase to 25 seconds in the full plank, rest 5 seconds, and repeat once. Continue increasing your plank hold time until you can hold a plank for a full minute.

TRAINING 2: INTERMEDIATE
These variations are rep-based and add movement to the plank.

VARIATION ONE:

10 planks from knees to chest, five on each leg.

10 twisted planks from knees to chest.

10 mountaineering boards.

Repeat this set three times.

VARIATION TWO:

10 side planks with foot touches, ten on each leg.

5 side plank hip dips, five on each side.

10 Lateral Forearm Stability Ball Planks, ten on each side.

Repeat this set three times.

VARIATION THREE:

10 forearm plank knee touches.

10 forearm plank hip drops, five on each side.

10 plank walks, from high planks to forearm planks.

Repeat this set three times.

TRAINING 3: ADVANCED
This advanced bodyweight workout features single arm/leg movement and balance.

8 full pulsating planks, eight on each leg.

8 side planks with knee crunches, eight on each leg.

8 tabletop crunch twists, eight on each leg.

8 push-up side planks, four on each side.

Oscillating forearm plank of 30 seconds.

8 dolphin plank push-ups.

Repeat this set three times.

WORKOUT 4: STABILITY BALL
This workout requires your stability ball, get ready for a circuit based workout that will challenge your core.

30-second stability ball forearm plank.

Balance plank with stability ball for 15 seconds.

10 knee push-ups with stability ball.

Side plank for forearms with stability ball 15 seconds, 15 seconds on each side.

30-Second Stability Ball Reserve Board

Repeat this set three times.

WORKOUT 5: BOSU TRAINER
You’ll work both sides of the BOSU trainer in this rep-themed workout that will get you moving and twisting.

10 BOSU plank walkways.

BOSU side forearm plank 15 seconds.

15 seconds on each side.

10 knees to chest from flipped BOSU full plank, five on each leg.

10 twisted knees to chest from flipped BOSU full plank, five on each leg.

Repeat this set three times.

WORKOUT 6: MEDICINE BALL
This medicine ball workout features a combination of static and moving planks.

8 medicine ball leg raise planks, eight on each leg.

Medicine ball plank position for 30 seconds.

8 medicine ball cheetah crunches, four on each leg.

8 medicine ball treadmills, four on each side.

Repeat this set three times.

WORKOUT 7: WEIGHTS
Perform this series of short planks with weights to strengthen your core while toning your entire body.

12 dumbbell plank rows, twelve on each arm.

12 dumbbell triceps kickbacks, twelve on each arm.

15-second weighted side plank, 15 seconds on each side.

12 Stability Ball Chest Progress.

12 Overhead Stability Ball Extensions

Repeat this set three times.

You are only as strong as your core. As a personal trainer, I make core training a foundation for all of my clients. You can’t get stronger, faster, or better at anything without a strong core, and planks are my favorite move because it’s so challenging and versatile. Don’t forget to share this article about plank exercise!

Every once in a while, each of us seems to put on a few extra pounds and our sides start to look like “Jabba the Hutt.” Yes, love handles, sagging fat near the arms or thighs, and more unsightly developments are a natural progression of excess fat. The point here is not to make you feel bad and take drastic measures to correct your appearance with cosmetic procedures. We are all beautiful, but we must work hard to realize the potential of our beauty. And surprisingly, for most of us, this can be achieved simply by changing our lifestyle to one where we exercise regularly and eat a healthy diet.

So what does a healthy lifestyle entail? Does it mean spending hours in the gym every day and eating only lean foods all the time? No, certainly not. There is no need to torture yourself to live a healthy lifestyle. Always remember that a healthy lifestyle is one in which you feel first and foremost comfortable. You must find the balance in your daily routine to include these two important aspects. After all, even the CEOs of the most valuable companies follow such a rigorous routine. To take a real example, Tim Cook, CEO of Apple, goes to the gym every morning after getting up at 4 AM. That’s the kind of dedication to a healthy lifestyle that allows you to cope with other stressful activities in your daily routine.

Returning to our maternal mortal lives, the question arises: how can we live a balanced life? The answer is to set your goals, clear and measurable goals. So start by identifying your ideal weight by getting your BMI or body mass index, verified by a doctor, or even a rough check online somewhere. Being overweight or obese is the root cause of most diseases like blood pressure, diabetes, and other age-related ailments.

To address the problem of weight loss, you must follow a fixed routine of healthy eating and regular exercise. To get started on the diet, you may want to mix and match. Once a month, follow the “GM Diet” for a week. This one week diet really provides a boost to your weight loss goals. In some cases, it is believed to have helped people lose up to 7 kilograms in a week. This implies a loss of up to 12 to 14 pounds. However, do not try this diet plan more than once a month. Choose a medium to high intensity cardio workout like Pilates, elliptical, running, etc. to complement this diet plan. Ultimately, this routine should be carried out for at least six months for the body to get used to the new weight and metabolism. If you stop during the course, make sure it is not for an extended period. This can have negative effects as the body can return to its previous state. Hopefully these tips will help you on your journey to a healthy lifestyle. Be healthy and lead a happy life.