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Month: December 2018

Top 10 Health and Fitness Tips for the Over 40s

Read on to know the top 10 health and fitness tips for the over 40s:

Work out for 30 min:  Work out at least 30 minutes daily.  You can subscribe to a gym or you can do your regular walking, jogging or yoga.  Take up exercising after your medical checkup so that you do not overdo strenuous exercise inappropriate for your age.

Advise of a medical practitioner:  Take up the health and fitness tips as advised by your doctor.  Do not miss your regular health checkups.

Diet:  Ensure you follow a healthy diet.  Take the help of helloketodiet for avoiding wrong diets that might affect your health.  At this age, you need fewer carbs and more of nutrition to avoid age-related health issues.

Destress:  At the 40’s one would have more family responsibilities as well as pressure at workplace due to the height of a career.  Meditate daily to destress.  Take up short vacations and hobbies to ensure you do not accumulate mental pressure.

Sleep:  Ensure that you take adequate rest.  Sleep for at least 8 hours per day.  Only during sleep body can repair the damaged cells and revitalize your systems.

Alcohol:  Avoid smoking and alcohol.  At this age, it will cause a lot of heart and respiratory problems as your organs will not be able to withstand these.

Fats and sugars:  At 40s people tend to have lower physical work.  Hence it is good to avoid those excessive bad fats and sugars.

Green tea for rejuvenation:  Help reduce aging by consuming more of spinach, broccoli, and nuts.  Green tea helps in rejuvenation of the body.

Have health targets:  Have health targets like maintaining correct weight, achieving sugar control etc.

Love and care:  Ensure you give and get more of love and care so that your interest in leading a healthy life builds up.  This will improve your motivation to take up personal health oaths and reforms.

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The Best Ways to Bulk Up

Are you looking forward to bulking up naturally? Then, here the best tips you must follow to get the confirmed result.

  • Increase your food intake. For building up your body and muscles, it is necessary that you feed on high calorie-rich and carb food. If your workouts just burn away the calories you consume, then there is no possibility of bulking up. In fact, if you depend on healthy, nutritious, protein-filled food, and then your body starts to build up quickly.

Make sure you stay from processed fatty foodstuffs which can only elevate your blood sugar level and fat level. Once in a week, you can try this for satisfying your cravings and that too in a limited manner.

  • Consume quality proteincontained food. Proteins are the vital elements your body need for building and repairing the muscles. For example, protein sources like lean meat, fish, eggs, dairy products, and legumes can supply the amino-acids required for muscle Even powders are available in the market that is fantastic protein suppliers.
  • Workouts on a different approach. Take time in between to rest for a few minutes and continue with the exercises like curls, squats, and bench push-ups. Further, slow down your weight lifting process to help muscle growth.
  • Creatine, a supplement to muscular hypertrophy. It is recommended that you add five grams of this to your daily milkshake. It brings you strength all the way.
  • Try with flexible rep changes. While making use of dissimilar reps and weights, you are actually channelizing your body to employ varying energy pathways and gear up different muscle fibers to apply force.

At the end of the day, it is essential to track your body developments. If a slow progress is noted, then ensure you increase your smaller meal count. For more health details regarding this topic, visit holisticboard.org.

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