Fitness Diet and Exercise

 

Every one should Eat Proper Diet Required by body to stay Energetic

and utilize this energy with Exercise  to keep/stay fit and healthy

Banana With Milk Early in the Morning (Vitamins + calcium)

Breakfast : at-least 4 Chapatti with vegetable (Carbohydrates)

Lunch : Mix well cooked food

Evening Brunch  : Salad or Tea/coffee 

Dinner : Proper combination of maximum food available

Easy Exercise : Always Keep Moving , Keep your self busy physically

fitness tips

Make exercise a daily habit – 10 tips

Whether you’re looking for motivation to start exercising, or are interested in changing up your current routine, 

here are 10 tips for making exercise a daily habit. 

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Piece your workout together. You don’t need to get all your exercise at one time. 

Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.

Exercise with a friend. 

Finding a workout partner can help keep you on track and motivate you to get out the door.

Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. 

What is brisk enough?

 Walk as though you are meeting someone for lunch and you are a little late.

Move your feet before you eat. 

Hit the gym or go for a 20-minute walk with coworkers, and have lunch afterward.

Try a pedometer. Step-counters (pedometers) are an easy, inexpensive way to motivate yourself to be active. 

Work up to 10,000 steps per day.

Turn off the TV, computer, and smart phone.

 Cutting back on screen time is a great way to curb your “sit time.” 

Move around instead, by visiting the gym or even cleaning the house.

Turn sit time into fit time. 

Try to combine cardiovascular exercise with a sedentary activity that you already do. 

For example, try doing simple exercises while watching TV, or set a reminder at work to get up and walk a few minutes every hour.

Sign up for a class. 

Check out the fitness course schedule at your local gym or community center, or the dance or yoga class schedule at a nearby studio. 

You may find that having the structure of a class helps you learn a new activity and keeps you on track.

Plan exercise into your day. 

Set aside a specific time in your schedule to exercise and put it in your planner.

Reward yourself. 

Set short-term goals—and reward yourself for achieving them. 

Try targeting a specific event, such as a road race or a walk-for-charity, to participate in—this can help keep you motivated.

10 TIPS FOR MAINTAINING A HEALTHY

LIFESTYLE AND BODY WEIGHT

At this extreme moment, we began working from home, away from campus, and keeping social distance for as many

people as possible. As we stay home and are stuck with the foods that have been in our fridge or pantry for a while,

we are temporarily living a sedentary lifestyle with increased odds of physical inactivity, excessive eating and sitting,

stress, anxiety, and depression. In particular, many of us will gain some weight during the pandemic and may keep the

extra weight permanently, which may carry considerable health risks for type 2 diabetes, hypertension, heart attack,

stroke, and other health problems.

Here, I’d like to share some basic tips and resources for how to maintain your healthy lifestyle, body weight, and

overall well-being while staying home and engaging in social distancing.

1. Measure and Watch Your Weight

Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what

you’re gaining.

2. Limit Unhealthy Foods and Eat Healthy Meals

Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and

calories. For more information on weight-control foods and dietary recommendations, please check the following

3. Take Multivitamin Supplements

To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea,

especially when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your

immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.

However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements”

to your diet will help protect you from the virus or increase recovery. In some cases, high doses of vitamins can be

bad for your health.

4. Drink Water and Stay Hydrated, and Limit Sugared Beverages

Drink water regularly to stay healthy, but there is NO evidence that drinking water frequently (e.g. every 15

minutes) can help prevent any viral infection. For more information on drinking water and coronavirus, please

5. Exercise Regularly and Be Physically Active

At this time, at-home workouts may be a good idea. But you can also walk your dog or run outside. Be sure you

know what’s going on in your area and if there are any restrictions or mandatory self-quarantines. For more

information on how to stay physically active while at home, 

6. Reduce Sitting and Screen Time

Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased

risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically

speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple

of times in a day.

7. Get Enough Good Sleep

There is a very strong connection between sleep quality and quantity and your immune system. You can keep your

immune system functioning properly by getting seven to eight hours of sleep each night. For more information,

please check 

8. Go Easy on Alcohol and Stay Sober

Drinking alcohol does not protect you from the coronavirus infection. Don’t forget that those alcohol calories can

add up quickly. Alcohol should always be consumed in moderation. Please see the recommendations by the AHA:

9. Find Ways to Manage Your Emotions

It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. 

To minimize stress-related weight gain, you use this information about stress and coping provided by the 

10. Use an App to Keep Track of Your Movement, Sleep, and Heart Rate 

Q.13 Ways to Get the Most Out of Your Workout

A.No one hits the gym hoping for so-so results. 

You go in wanting to get 100% out of every rep, run and hard-earned bead of sweat. 

Fortunately for you, scientists and researchers want the same thing. Here, 13 incredibly efficient strategies, 

courtesy of the latest research, to get the biggest benefit out of every one of your workouts.

1. Lift weights

“If you just do cardio, you’re sabotaging yourself,”

 

“Your metabolism will actually go down, making weight loss more difficult. 

Resistance training, however, builds muscle to increase your metabolic rate.” 

That explains why, in one Harvard School of Public Health study of 10,500 adults, 

those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years (compared to those who spent the same amount of time performing cardio).

2. Listen to music

Everyone knows that your favorite tunes can fire you up for a workout, but in one Indian Journal of Physiology and Pharmacology of 30 men and women, 

people who listened to music (especially slow music) after their workout recovered faster than did those who went sans tunes. 

“Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery,” . 

Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. 

It will help your blood pressure and heart rate get back to normal and recovery happen ASAP.

3. Swap stretching for a dynamic warmup

Don’t stretch in vain. In one Austin State University study, people who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed typical “bend and hold” stretches. 

Their lower bodies were also 22.7% more stable. 

“Think of a rubber band,” . 

“If you stretch it around a lot and then pull it back to shoot it, it’s not going to go as far. 

The same thing happens with your muscles and tendons.” 

However, dynamic bodyweight moves—ones that mimic the workout you’re about to perform—increase blood flow and improve your range of motion without compromising your muscles’ and tendons’ elastic properties. 

So for instance, if you’re about to go for a run, it’s a good idea to move through about five to 10 minutes of lunges, 

knee raises and leg swings before hitting the treadmill.

4. Preface your workout with carbs

You might think of carbo-loading as something you do to run a better marathon. 

But eating carbs before your workout can also help you during those intervals, according to 2013 research published in Sports Medicine. 

“Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled, 

your body is going to put forth a better effort and get a better value, 

both in terms of caloric expenditure and muscle growth, than it would if you were in fasted state,” . 

So even if you like your morning workouts, make sure to eat some toast or oatmeal before you head out of the door.

5. Do intervals

Minute per minute, high-intensity intervals—periods of all-out effort interspersed with short, 

low-intensity “breaks”—come with more cardiovascular and fat-loss benefits than any other workout,. 

For instance, in one study from Human Performance Laboratory at the University of Wisconsin-La Crosse, 

people who performed a 20-minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute—nearly twice as many as during long runs. 

To burn similar calories, follow the workout’s protocol: Perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. 

Rest one minute, then repeat for a total of four rounds.

6. Drink water

Losing just 2% of your body weight in fluids—some gym-goers sweat out 6 to 10%—can make your workout feel harder, 

reduce your exercise performance and reduce your body’s ability to recover after you leave the gym, 

according to a review from the University of North Carolina. 

Unfortunately, “we find that many people are dehydrated when they show up to the gym,” . 

She recommends everyone drink ½ to 1 ounce of water per pound of body-weight per day. 

To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself both before and after a sweat session, . 

You shouldn’t be losing more than 2% of your body-weight.

7. Use free weights

Weight machines are great for helping gym newbies learn correct form, but once you’ve got it down, 

it’s time to move to free weights. 

Exercises using free weights like dumbbells, kettlebells and barbells lead to greater hormonal responses compared to similar exercises performed on exercise machines, 

according to a 2014 Journal of Strength & Conditioning Research study. 

That’s largely because free-weight exercises tap a wider range of muscles. 

“Whenever you have to move a free weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you,” 

 Lift to Get Lean and founder of Women’s Strength Nation.

Read more: ‘We Need to Change the Way We Think About Feminism’

8. Get a better night’s sleep

Quality shut-eye is vital to getting the most out of your time spent in the gym. 

And that goes for every night of the week. 

According to one 2015 Sports Medicine review, poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. 

“Sleep drives the hormonal shifts that promote the body’s recovery to exercise,” . 

Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.

9. Indulge in a massage

That post-workout massage does more than just feel good. 

According to research from McMaster University in Canada, it influences genes in your muscle cells to decrease inflammation and increase their number of mitochondria, which help power exercise and recovery. 

It’s important to remember that your muscles don’t get fitter during your workout; they do so between your workouts as they recover and adapt to exercise, 

 

“Massage helps this process along.”

10. Drink chocolate milk

A recent Journal of Exercise Physiology study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. 

That’s largely due to its 4:1 ratio of carbs to protein. 

The protein stimulates muscle repair, while carbohydrates replete your energy stores and even help protein get into your muscles, . After high-intensity or long duration workouts, try drinking a glass as soon after your workout as you can.

11. Switch things up

It won’t just keep you from getting bored. 

In a 2015 East Tennessee State University study, exercisers who performed both deep and full squats reaped greater fitness gains than those who performed only deep squats.

 The same holds true for any exercise variation. 

Performing multiple variations of an exercise changes the muscles recruited and the amount of weight you can lift, 

leading to greater gains than if you did the same exact movement month after month, . 

While you can include multiple variations of the same exercise in a single workout (like planks and planks with one leg raised), changing those variations every month will also keep your body guessing.

12. Get a cardio buddy

In one Annals of Behavioral Medicine study, cyclists who exercised with a partner pedaled almost twice as long as those who rode solo. Having someone else around pushes you to perform at your best and even makes workouts feel less difficult,. 

The results: You can exercise longer and harder and get more out of every trip to the gym.

13. Eat protein before bed

Protein helps your muscles build back up after a workout, and for optimal fitness results, 

that shouldn’t stop when you’re snoozing. Luckily, research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, 

keeps amino acid and muscle protein synthesis rates elevated all throughout the night. 

To get the casein protein you need, Carlson-Phillips recommends eating Greek yogurt or cottage cheese after your workouts and before you turn in for the night.

10 Key Fitness Secrets

Below are some secrets to help you incorporate physical activity into your everyday routine:

If you want to stay healthy and make weight loss permanent you just can't do without some form of exercise. 

Make physical activity a priority, rather than doing it only if you have time. You'll create more time in your day by the increased energy level that results from exercising, thereby allowing you to get things done more efficiently! Failing to plan is a plan to fail!

Health authorities recommend that everyone should have at least 30 minutes of moderate intensity physical activity, 

such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it's more convenient.

Try exercising with a friend to add an enjoyable social element to your program. 

This will also help you keep to your fitness commitment as you will be letting the other parties down if you cancel.

The key to sticking with an exercise program is choosing activities you enjoy, and there are many to choose from.

 Think back to a time when you were doing an activity that you thoroughly enjoyed, that you didn't really think of as "exercise". 

Or perhaps there's something that you've always wanted to try but have been too scared, "not slim enough" or too busy. 

Now's the time to take that chance. Make a list and try one to begin with.

Set your self achievable and realistic fitness goals. 

There is no point saying that you are going to run 5kms tomorrow when you are just starting out. 

You will either fail or be so sore the next day that it will put you off going again. 

However if you start with small changes and work your way up, you will have more chance of succeeding long term.

If you keep track of something, you're more likely to be responsible about it. 

Keep an exercise log close by (possibly on the fridge), so that you can check off your workouts. 

That way if you miss a scheduled day, you can make it up at another time.

Look for opportunities to move. Add workouts to your shopping sessions by parking your car as far from the store as possible, or even better walk to some of the shops. 

Try walking up the escalator instead of just standing on it.

Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss and increase your energy levels. Today take the stairs instead of the lift. 

Turn stairs into your secret weapon, or if walking has become too easy, increase your effort by finding hills.

Spend time with your family doing fun physical activities either after school or on the weekends; swimming, flying a kite, playing ball sports, hide and seek... the list is endless. Just have some fun!

Vary your program to prevent boredom.

Which food is best for fitness?

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or training for a competition. Consider these eating and exercise tips.

1. Eat a healthy breakfast

A healthy breakfast

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Breakfast

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. 

Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. 

If you don't eat, you might feel sluggish or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. 

Focus on carbohydrates for maximum energy.

Good breakfast options include:

Whole-grain cereals or bread

Low-fat milk

Juice

A banana

Yogurt

And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. 

Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

2. Watch the portion size

Be careful not to overdo it when it comes to how much you eat before exercise. 

The general guidelines suggest:

Large meals. Eat these at least 3 to 4 hours before exercising.

Small meals or snacks. Eat these about 1 to 3 hours before exercising.

Eating too much before you exercise can leave you feeling sluggish. 

Eating too little might not give you the energy you need to keep feeling strong throughout your workout.

3. Snack well

Smoothie

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Smoothie

Most people can eat small snacks right before and during exercise. 

The key is how you feel. Do what works best for you. 

Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs. 

If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:

An energy bar

A banana, an apple or other fresh fruit

Yogurt

A fruit smoothie

A whole-grain bagel or crackers

A low-fat granola bar

A peanut butter sandwich

Sports drink or diluted juice

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

Yogurt and fruit

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Yogurt and fruit

Fuel your body for everyday performance

Click here for an infographic to learn more

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. 

Consider a snack if your meal is more than two hours away. Good post-workout food choices include:

Yogurt and fruit

Peanut butter sandwich

Low-fat chocolate milk and pretzels

Post-workout recovery smoothie

Turkey on whole-grain bread with vegetables

5. Drink up

Drinking water

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Water

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.

Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.

Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. 

Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide

Keep in mind that the length and intensity of your activity will determine how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles. 

And try not to include any new products in your diet before a long-duration sports event. It's best to have previous experience to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. 

Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.

 What to avoid while working out?

Here are seven common fitness mistakes I frequently see people make – and how to avoid them!

1. Overtraining. 

In today’s “all or nothing” society, it’s not uncommon for new exercisers to overdo it straight out of the gate. Even people who have been sedentary for decades try to dive into a half-marathon without much training. 

Try to power through it and you’ll pay for it on the back end with an injury or an inability to participate in desired activities.

What to do: Listen to your body and take time for rest and recovery.

2. Using improper form. 

Whether you’re running, lifting weights or practicing a yoga routine, using proper form is key to ensuring you get the results you want – and avoid your risk of injury.

What to do: Hook up with a personal trainer or coach for a few sessions to ensure you’re performing exercises correctly.

3. Not warming up … or cooling down. 

Warming up primes your body for exercise and helps prevent injury, skipped heartbeats and premature fatigue – especially if you’re performing high-intensity activities. 

Cooling down helps prevent muscle soreness and promotes recovery.

What to do: Focus on dynamic, or moving, warmups before a workout, such as brisk walking, arm circles, marching in place or jumping jacks. Any light activity that warms your muscles and causes you to break a sweat is a good option. 

Just make sure to focus on the muscles and body parts required for the workout you’re doing. Good cool-down exercises include static stretches that you hold for at least 30 seconds.

4. Sticking to the same workout. 

Over time, not switching up activity can lead to burnout or injury. 

That said, any activity is better than none. If you like running, good for you, you’re doing something. But if your goal is to improve your overall fitness, it makes sense to break out of your strict routine once in a while.

What to do: Include a variety of exercise types to make sure you’re fit enough to do the things you want to do later in life. 

That means working your heart and lungs with cardiovascular activities, building strong muscles with strength training and keeping muscles and joints pliable with stretching and flexibility exercises.

5. Skipping strength training. Strength training is critical – not just for building strong muscles, but also for preserving muscle tone.

 Resistance exercise and weightlifting increase strength and elasticity while also building strong connective tissues (think ligaments and tendons). From a biomechanical perspective, strength training will help ensure you’re able to perform daily activities. 

A bonus: Strength training fires up your metabolism, so it’s an excellent way to rid yourself of excess body fat.

What to do: Resistance training doesn’t necessarily mean lifting weights. Yoga, swimming, and body weight exercises — lunges, push-ups and activities with resistance bands — all help build strong muscles.

6. Not stretching out. The best way to preserve your range of motion over the long haul is to stretch out regularly. 

Sometimes called flexibility training, stretching exercises require you to move your body in all directions. They keep your tendons and ligaments pliable and your muscles relaxed.

What to do: When stretching it’s important to hold a static stretch for at least 30 seconds as that’s how long it takes for a muscle or tendon to overcome it’s stretch reflex and increase flexibility. 

These types of stretches improve circulation and enhance muscle elasticity.

7. Not taking time to rest and recover. For a workout to be effective over the long haul, you must get sufficient rest. 

The more intense your workout, the greater your recovery needs.

What to do: If you feel like you’re doing too much too quickly, take a step back. 

There’s no shame in slowing down and taking your time. It’s also important to replenish lost calories and water after a workout. 

Consider a post-exercise meal and drink a full liter of water in the hour or two after a workout.

When Should You Eat After a Workout?

The first 30 to 45 minutes after a workout is the optimal window for using nutrition to help your body recover from physical exertion. “The enzymes that help with the muscle resynthesis process and glycogen replenishment are most active right after exercise,” .

 If you don’t feel like eating much right after a workout, don’t sweat it: Simply have a light snack or a serving of chocolate milk.

Eating a larger meal a few hours after your workout also helps your body recover. 

Two hours after a workout, up the ante by having a more substantial meal, such as:

 A vegetable-and-cheese omelet with whole wheat toast.

 A turkey sandwich with tomato and avocado slices.

 A whole-grain bagel topped with nut butter and sliced banana.

 A whole-wheat pita stuffed with raw or grilled vegetables and hummus.

A stir-fry with vegetables and shrimp, tofu or chicken slices, served on brown rice or quinoa.

For the sake of muscle recovery and replenishing glycogen stores, it’s best to create a meal that consists of one-third fruits and vegetables, one-third protein, one-third complex carbohydrates (such as whole wheat bread, brown rice or quinoa) and a little fat for good measure, . 

This blend of macronutrients is optimal for post-exercise recovery.

Don’t forget about replacing fluids as well, . “For every pound you lose through sweating and exertion, have 20 to 24 ounces of fluid in the hours after exercising,” 

she advises (weighing yourself naked before and after your workout can help you determine how much you’ve lost). For rehydration, water is your best bet unless you exercised for an extended period of time or in high heat, in which case you may want to consume electrolytes in a sports drink or coconut water.

This post-workout nutrition plan is generally sound, but it’s wise to stay open to tweaking it so that it works best for you. People have different responses to exercise and different needs for recovery, which means it’s important to be somewhat flexible in finding a refueling protocol that suits you. 

With a bit of personalization, you can ensure optimal recovery and be ready for your next workout in no time.

Q.Can I eat immediately after workout?

After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Doing this helps your body:

decrease muscle protein breakdown

increase muscle protein synthesis (growth)

restore glycogen stores

enhance recovery

The following lists contain examples of simple and easily digested foods:

Carbs

sweet potatoes

chocolate milk

quinoa and other grains

fruits (such as pineapple, berries, banana, kiwi)

rice cakes

rice

oatmeal

potatoes

pasta

whole grain bread

edamame

Protein

animal- or plant-based protein powder

eggs

Greek yogurt

cottage cheese

salmon

chicken

protein bar

tuna

Fats

avocado

nuts

nut butters

seeds

trail mix (dried fruits and nuts)

Sample post-workout meals and snacks

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

grilled chicken with roasted vegetables and rice

egg omelet with avocado spread on whole grain toast

salmon with sweet potato

tuna salad sandwich on whole grain bread

tuna and crackers

oatmeal, whey protein, banana and almonds

cottage cheese and fruits

pita and hummus

rice crackers and peanut butter

whole grain toast and almond butter

cereal with dairy or soy milk

Greek yogurt, berries and granola

protein shake and banana

quinoa bowl with sweet potatoes, berries, and pecans

whole grain crackers with string cheese and fruit