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Lifestyle and Healthy Eating Habits

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Lifestyle and Healthy Eating Habits

Health & Diet Slideshows

  • Simple Nighttime Habits to Help With Weight Loss

    Weight loss is different for everyone. But there are things you can do at night that might help your cause.

  • Best Foods to Eat in Each Decade of Life

    No matter what stage of adulthood you’re in, there are foods that are important for you to have to be as healthy as you can be. Get your game plan.

  • ‘Bad’ Foods That Are Good for Weight Loss

    Are you avoiding foods you could be enjoying as you try to lose weight? Get the skinny on “bad” foods like potatoes, cheese, and even chocolate that could help you drop some pounds.

  • What Happens When You Stop Eating Meat

    Learn what can happen to your body, wallet, and the environment when you switch to a meatless diet.

  • What Milk Should I Drink?

    The milk aisle is packed with options. Which is best for you? WebMD has got the lowdown on 15 varieties of dairy, soy, nut, and seed milks.

  • The Health Benefits of Cherries

    Whether you like them sweet or tart, these deep red fruits pack a healthful punch. Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients.

  • All About Bananas

    Bananas are delicious and chock-full of good-for-you nutrients. Learn the facts about this golden fruit and why it should be a part of your diet.

  • The Worst Foods for Your Brain

    Doughnuts, pre-packaged frosting, and deep fried foods are among the worst for your brain.

  • All About Cottage Cheese

    Once the darling of dieters, cottage cheese has taken a backseat to superfoods like yogurt. Now it’s time to rediscover this healthy high-nutrient protein.

  • The Health Benefits of Apples

    Though their sweet flesh tastes better, most of the nutrients in apples are in their peels. Here’s how they fight off disease from your brain to your gut.

  • Fruits With the Most Protein

    Yes, fruit has protein. Certain fruits can be a sweet way to add protein to your diet.

  • Healthy Swaps for Low-Carb Dinners

    If you’re watching your carbs, try these easy swaps for a nutrition-packed meal with the foods you love.

  • All About Shrimp

    There are many health benefits to shrimp. You can add them to many dishes and cook them in multiple ways to add protein, vitamins, and minerals to your diet.

  • Try These Diet Tips Now

    New weight loss methods are everywhere you look. Learn what works, which “truths” you might want to rethink, and what you can do now to reach a healthy weight for you.

  • Health Benefits of Spinach

    Vegetables have plenty of perks for your body, but the benefits of spinach might surprise you. Look at what this leafy green can do for you.

  • Health Benefits of Almonds

    Almonds aren’t just tasty, but they’re good for you, too. Find out how they help boost your mood, lower cholesterol and blood pressure, fill you with fiber, and more.

  • Cheap and Healthy Sources of Protein

    You don’t have to spend a bundle to stock up on protein-rich foods. Learn more about inexpensive and healthy ways to get your protein.

  • Health Benefits of Olive Oil

    Olive oil is a staple for a healthy diet. Find out what it can do for your heart, brain, joints, and more.

  • Health Benefits of Oats and Oatmeal

    You’ve heard oats are good for you, but do you know why? Learn more about its antioxidant, fiber, and other health-boosting powers.

  • The Facts About Hard Seltzer

    Hard seltzer has fewer calories and carbs than many beers, wines, and cocktails. But is it as healthy as it might seem? Learn more about this popular beverage.

  • Health Benefits of Grapes

    Grapes may be little, but they’re big on nutrients. Find out how these fruits can give a boost to your health.

  • Guide to Going Vegan for the First Time

    Considering a switch to veganism? There are plenty of good reasons to do it, and plenty of ways to get it done.

  • Tips for New and Current Vegetarians

    Thinking of going vegetarian? Been at it for a while? Get tips on how to successfully switch to plant-based eating, and how to stick with it for the long haul.

  • How Healthy Is Your Frozen Dessert?

    The frozen treats section offers more dairy — and nondairy — choices than ever before. Get the scoop on the differences between them, what those labels mean, and if any of them are good for you.

  • The Facts About Belly Fat

    Belly fat doesn’t just make your jeans too tight. It can also be risky for your health. Learn the facts about stomach fat, including what works to reduce it.

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FITNESS

A Balanced Diet and Simple Workout Plan Helped Me Build Muscle and Get Ripped

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On the off chance that there’s one thing that is persuaded me to become as fit and sound as could reasonably be expected, it’s my youngsters. I’m the dad to two 8-year-old twin young ladies—having them has been an enormous help for me to try sincerely and be a motivation for them.

My first attempt at getting sound was somewhat of a failure to fire. I’m 6’1″ and was genuinely thin. In the wake of seeing a Netflix narrative about the keto diet, I chose to attempt it. Keto had me, clearly, totally removing carbs. My weight dropped directly down to 145 pounds. I felt very sick and torpid, I really wound up passing out hitting my head on the restroom sink.

That clearly wasn’t practical for me. Rather than keto, I began eating a more adjusted eating routine of protein, carbs, and fats. I followed my calories to guarantee I was eating enough. I remained in a little calorie excess and began preparing hard to attempt to put on muscle, with the objective of returning to a sound load for my size.

I began with workout and free weight practices in my home, doing pull-ups, press-ups, shoulder presses, and twists three to four times each week. After about a time of that I began to level, so I joined a neighborhood rec center. Free weight practices assisted me with getting more grounded and push through the levels.

I began with three full-body days of the week. As I began attempting to build volume, I moved onto an upper/lower program. I gained a ton of good ground hitting each significant muscle two times seven days.

I additionally tidied up my eating regimen. My methodology was 80-20, focusing on 80% entire natural food sources and afterward 20 of whatever garbage I needed. That fundamental rule made it simple to remain predictable over the long haul. That was serious, in light of the fact that diet is a particularly colossal piece of remaining sound, but on the other hand it’s not difficult to overthink. With my 80-20 guide, I didn’t need to stress over an excessive number of rules or confounded macros.

In six years of following that arrangement, I added 50 pounds to my casing. I additionally went from functioning as a café administrator to seeking after a vocation in actual preparing, where I had the opportunity to work close by an incredible mentor who trained me a ton about exercises and nourishment. I realize I have very great qualities: I have consistently had great muscle balance. I could develop my pecs, arms, and shoulders while remaining generally lean. What’s more, not normal for many individuals, I’ve never needed to switch back and forth among building and cutting—I just prepared hard throughout quite a while.

I intend to continue pushing on, seeing exactly how far I can go with muscle and strength. As far as I might be concerned, finding a steady standard I could follow was vital. Furthermore, that is the guidance I’d provide for anybody simply beginning: Find a style that suits you. You can gain from what others do, however don’t simply duplicate them, in light of the fact that their methodology may not work for you. At last, finding your own way and adhering to it is the most ideal approach to arrive at your own, own objectives. — As advised to Jesse Hicks

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FITNESS

Kayla Itsines solemnly promise By The Mediterranean Diet To Fuel Her Hardcore Workouts

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Kayla Itsines

Super Star-influential fitness trainer, Sweat app co-founder, and new mom Kayla Itsines has helped transform countless bods with her BBG (Bikini Body Guide) workouts and inspired millions of followers with her own set of washboard abs.

Healthforcast repots that Amidst all the transformation is one constant: Kayla’s eating style. “My diet hasn’t really changed much over the course of my career,” she tells Women’s Health. Kayla doesn’t count calories, restrict herself, or follow a specific diet plan (she’s not into fads).

Her approach since day one: a balanced Mediterranean-style diet that includes lots of fresh fruit and vegetables, meat, fish, pasta, and plenty of olive oil, lemon juice, and oregano.

“I grew up in a Greek family in which food is the most important thing in the whole world,” Kayla says. “As a rule, I don’t think about what I need to eliminate from my diet.

Rather than cutting things out, I would add good things in.” (For Kayla, those good things are plenty of healthy protein and all the veggies.)

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This balanced, sustainable approach has kept Kayla fueled through creating her Instagram empire, pregnancy, and beyond. Here’s exactly what the fitness queen eats in a day.

Breakfast

Just in case you thought Kayla was into the whole fasted cardio or intermittent fasting thing, know this: “I usually wake up hungry, so the first thing I want to do is eat, not train,” she says. “I want to make sure that I have enough fuel in my body to be able to work out.⁣⁣”

How did Kayla stay so fit through pregnancy? Check out her full-body pregnancy workout:

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FITNESS

The 25 Major Butt Exercises For Super-Toned Glute Muscles

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The 25 Major Butt Exercises For Super-Toned Glute Muscles

Of course, not only can the right moves help you score a sculpted booty, but strengthening your glutes also helps protect your lower back, which can be put at risk during ecercises like squats and deadlifts if your peach isn’t strong enough to handle the load. (This is especially true if you’re lifting heavy weights.) Plus, strong glutes can also make you a better runner—and even help you avoid knee injuries.

You don’t need any more convincing, do you? Didn’t think so. Here, I rounded up 15 of the best butt exercises worth adding to your lower-body days or string together as a DIY glutes workout.

To get the most out of them, though, you must, must, must be on top of your form. Even the best butt workouts won’t yield the results you want if you don’t move properly.

Throughout all of these moves, keep your ribcage in line with your pelvis—basically, do ~not~ flare out your ribs and over-arch your lower back. Tuck your pelvis in towards your belly button and pull your ribs down as if you’ve just taken a big, relaxing exhale. From there, tighten your core and you’re in the perfect position to really set your glutes on fire.

However you choose to put these butt exercises to work for you, they’ll help you build a stronger bum in no time.

Time: 15 minutes

Equipment: You can do all of these moves with just your bodyweight but if you want to keep challenging your bod, add a stability ball (or elevated surface, like a couch), resistance band (long or looped), and set of free weights in to the mix.

Good for: Glutes, butt muscles

Instructions: Choose at least three moves below. Perform 15 reps of each, then continue to the next exercise. Once you’ve completed all movements, rest for up to one minute. Then, repeat three times for four total rounds.


1. Walking Lunges

How to: Start standing with feet together holding a pair of weights at shoulder height, elbows bent in front of body. Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles. Press through right heel to stand and step left foot forward, lowering into a lunge. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


2. Stability Ball Hip Thrust

How to: Start with arms behind head (elbows wide), upper back pressed into stability ball (or elevated surface, like a couch), legs bent, feet flat on floor, and hips hovering above the floor. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat. Return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


3. Single-Leg Deadlift

How to: Start standing on right leg with left leg slightly back behind body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at side. Engage abs and slowly lean forward, lifting left leg straight back behind body and lowering torso toward floor until both are parallel to ceiling and left hand is almost touching floor. Drive into right heel to return to start position. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


4. Supported Single-Leg Deadlift

How to: Start standing on left leg with a weight in right hand, arm extended straight and weight in front of thighs, palm facing toward body, left arm by side and right leg straight and a few feet behind body with heel high. Keep slight bend in left knee, then lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into left heel to return to the standing position. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


5. Step Up

How to: Start standing facing a bench or stair, hands on waist and feet under hips. Step right foot onto bench or stair and pull left knee up toward chest. Reverse movement to return to start. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


6. Banded Lateral Step-Out Squat

How to: Start standing with a resistance band wrapped around shins, feet under hips, with hands clasped in front of chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to starting position. Repeat on the other side. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


7. Banded Glute Bridge

How to: Wrap a resistance band around thighs then lie down with knees bent, feet flat on the floor, and arms by sides on floor. Engage core, then press into heels and squeeze glutes to raise your hips toward the ceiling—maintain tension on the band the whole time. Hold the position for a second before lowering to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


8. Isometric Glute Bridge

How to: Start lying on back with knees bent and feet flat on the floor, arms by sides on floor. Engage core, then press into heels and squeeze glutes to lift hips toward the ceiling. Maintain space between chin and chest and keep upper back on the ground. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


9. Glute Bridge March

How to: Start lying on back with knees bent and feet flat on the floor, hip-width apart. Engage core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders. Lift right knee toward chest. Pause, then lower right foot. Repeat with the other leg. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


10. Stability Ball Bridge

How to: Start lying on back with arms by sides, legs bent to 90-degree angles (shins parallel to floor), and feet on stability ball (or elevated surface, like a couch). Push down into feet, upper back, and arms to lift hips off ground a few inches. Return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


11. Weighted Goodmorning

How to: Stand with feet shoulder-width apart. Hold two weights in hands, bend arms, and place them behind shoulders onto back. This is your start position. Keep knees slightly bent and torso straight, then slowly hinge forward from hips until upper body is parallel to the floor. Hold for a moment, then return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


12. Isometric Squat

How to: Start standing with feet shoulder-width apart and hands by sides. Push hips back and bend knees until thighs are nearly parallel to the ground bringing hands to clasp in front of chest. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


13. Dumbbell Donkey Kick

How to: Start on all fours with a dumbbell tucked in the crease of right leg. Keep that leg bent at a 90-degree angle and foot flexed, then press up through sole to kick leg straight up until knee is in line with hip and parallel to floor. Reverse the movement to return to start. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


14. Banded Leg Lift

How to: Get on hands and knees with a resistance band wrapped around thighs. Straighten left leg and raise it into the air until in-line with hips and parallel to floor, foot flexed. This is your starting position. Engage glutes to lift leg up a couple more inches, then lower back to hip height. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


15. Isometric Lunge

How to: Stand up tall, then take a large step forward with your right foot, coming on to the ball of your left. Arms are by sides. This is your starting position From here, bend knees and lower body until knees are bent to 90-degree angles while bringing hands to clasp in front of chest. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


16. Goblet Squat

How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


17. Single-Leg Box Squat

How to: Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides. Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance. Once seat taps box, press through left foot to return to standing position. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


18. Jump Squat

How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back, and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


19. Staggered Stance Deadlift

How to: Start standing on left leg with right foot back slightly and right heel lifted. Hold a kettlebell or dumbbell in front of body. Push hips back and lower torso forward to 45-degree angle. Drive through left heel to reverse the movement to return to starting position. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


20. Curtsy Lunge

How to: Start standing tall with feet under hips and arms clasped in front of chest. Engage core, lift right foot off the floor and take a big step back and to the outside of left foot. Then, bend at knees until right knee taps floor behind left foot. Drive through feet to reverse the movement and return to start position. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


21. Lateral Lunge with Reach

How to: Stand with your feet wider than shoulder-width apart, hands at your side. With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees. Immediately repeat on the other side. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


22. Standing Glute Kickback

How to: Stand with weight on right foot and left leg long behind body with toes pointed and resting on floor. Bend right knee slightly and hinge at hips to lower torso forward slightly. Clasp hands in front of body. This is your starting position. Then, engage through left glutes to kick straight left leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


23. Bird Dog

How to: Start on all fours in tabletop position with wrists under shoulders and knees under hips. Raise your left arm in front of you and right leg behind, forming a straight line from left hand to right foot. Hold for a second, then pull arm and leg in beneath torso so left elbow and right knee connect. Extend out long once more, then return to start. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


24. Romanian Deadlift

How to: Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body. Keeping knees slightly bent, press hips back as you hinge at the hips and lower the weights toward the floor. Squeeze glutes to return to standing. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.


25. Deadlift to Squat Clean

How to: Start in a deep hinge position (hips back, knees slightly bent, and torso leaned forward almost parallel to floor), with hands gripping a kettlebell on floor between feet. Squeeze glutes and press hips forward to straighten legs and lift weight up keeping it close to shins. When bell reaches knees, bend elbows and pull it up to chest. Then, bend knees and sink hips back and down into a squat. Once thighs are about parallel with floor, press through feet to extend legs and return to standing position. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

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