6 Tips For Exercising In The Cold

Unfortunately, we see that many people stay inside because of the cold or only go to the gym. But avoiding the outside air is a missed opportunity! Outdoor sports are super healthy for perfect body curves. To help you on your way, I give you 6 handy tips for perfect figure that you ever desired.

Dress well

Actually an open door, but still you see that many people are not dressed correctly. Dress with layers and choose a good thermal shirt that keeps your body warm.

Do you have cold feet quickly? Then opt for thicker sports socks. Make sure you get the right one, for example at a running shop. This so that you do not end up with a few nasty blisters so you can not train for a week.

Warm-up is important

If you do outdoor bootcamp or running training, we really recommend you to do a good warm-up first. Your muscles are less warm due to the cold outside air. This makes the need for a good warm-up even more important than in the gym. You can read how to do a good warm-up in this extensive article.

Drink enough

Often I see that athletes in the winter months are less aware of a possible fluid deficiency. And this is a shame, because sometimes this is at the expense of your sports performance. In the winter months you also sweat during exercise, and sometimes just as much as in the warmer months by good insulating clothing. This moisture shortage must therefore also be supplemented during and after exercise. How you do this in a sensible way, you read in this extensive article about moisture .

Take lights with you

This tip is known to many athletes, but still few outdoor athletes are sufficiently visible – with irritations or accidents as a result. As a runner, you are just as much a participant in traffic as cyclists and cars. Take a light with you so that the other participants see you well.

Do you play in a park with bootcamp? Then take a headlight with you so that you do not accidentally dive with your hands in the dog litter during that last burpee ??

Breathe through your nose as much as possible

The cold outside air can be an attack on your lungs. You probably recognize the burning or strange feeling if you have just done a very heavy effort. The cold dry outside air is clearly different than in rainy weather. This is mainly because you breathe through your mouth and because of this the cold air is less filtered. If you breathe through your nose the air is filtered more and it has more time to be warmed up.

Here are two things to do:

  • Make sure you warm your throat well with a scarf or a good thermal shirt covering your throat.
  • Breathe where it can through your nose. Build up your training so that you, as a novice athlete, do not get out of breath too quickly, making it more difficult to breathe through your nose.

Shoes with sufficient grip

In the winter months it can be unexpectedly slippery. So choose shoes with sufficient grip. I often see athletes slipping in the park. This is dangerous for your ankles and self-confidence. Select your shoes not only on the looks, fit and comfort, but also look critically at the grip if you train in the winter months. You do not want to be the one who is constantly on the record during boot camp training.

Fiber Rich Diet – The Secret To Weight Loss

Consuming foods that are high in fiber promotes weight-loss. Why diet plan rich in fiber the recognition of exactly what it has and the secret earned?

On the one hand, vegetable food – a source of dietary fiber, in addition to the low-fat and consists of vitamins and minerals. On the other hand, dietary fiber plays a crucial function in the guideline of hunger and weight-loss, and also improves the permeability of digestive tract tissue.

With regard to hunger, stomach tissue increases in volume and thus the sensation of satiety. It slows the absorption of sugar in the blood, increasing the risk of bulimia and weight gain.

In addition to decreasing the level of fat absorption: cellulose and fats are blended in the food taken at the same time, which facilitates their elimination.

There are two kinds of fibers. Soluble dietary fibers blended with water are gelled (apples, strawberries). Such fibers are abundant in pectin. In addition to soluble dietary fiber in the bran, cereals, vegetables, fruit.

Big quantity of fiber in legumes (lentils, beans, soybeans, chickpeas), grains (buckwheat, rice, rye, barley, Wheat), dried fruit (figs, apricots, prunes, figs) and oil-bearing plants (walnuts, hazelnuts, olives, almonds).

With a high-fiber diet, in any case not left out from the diet plan of meat, starch, some fats.

Requirement menu of this diet

Breakfast: porridge of breakfast cereals with milk without sugar
Lunch: tossed salad, dressed with vinegar, oil and salt; chicken with endive, olive oil and lemon juice; yogurt and a piece of wholemeal bread.
Dinner: an apple
Dinner: Fillet of tongue to taste with prunes; serving cheese and a piece of wholemeal bread.
At night: a fruit.

From time to time the porridge of cereals can be changed with 3 cottage cheese and slices of wholemeal bread. Rather of chicken and fish can be taken with a low-fat food meat sauce of your option.

If you are not used to food abundant in fiber, enter them in your diet gradually. This is how you can avoid diarrhea. Diarrhea – a known nuisance and bloating Feeling puffed up – when you burst inside. For the very same factors, it needs to not be a long period of time to adhere to this diet plan.

If you do not have issues with obese, and you just want to adjust the permeability of the gut, contribute to your everyday diet plan the following items: wholemeal bread, fruit for dessert, raw veggies, yogurt, green veggies. When baking pastries, you can blend wholemeal flour with the normal uses.

It is required to make clear that the item contains the label “abundant in fiber” usually 6 grams of dietary fiber per 100 g or 3 g of fiber per 100 kcal.

For the most parts, nutrition specialists do not meet the so-called “diet rich in fiber” for people who want to drop weight because you can not follow it for a long time. In any case, an individual returns to crave their old food. The body, which is restricted in calories, begins to make losses. This – an increase in weight. This process is called the yo-yo result (weight loss – weight gain).

From the perspective of dietitians, when obese is suggested to evaluate their consuming practices while avoiding extreme diet plans. Losing 10% of the initial weight is considered a great outcome by nutritional experts, and helps to prevent the risk of illness from being overweight.

Best Muscle Exercises To Lose Weight

With a brand-new year there are good objectives! These 9 exercises are suitable for doing sports once again and dealing with your line.

Every new year we have new strategies and intentions! Discover 9 workouts to drop weight and lose the extra pounds of the New Year’s Eve celebrations.

You do not have to cut hours in the health club to get a strong muscular figure. This is a choice of the best exercises to drop weight, which you can quickly do in your home, without gadgets. Integrate them and perform them two or 3 times a week – in a sports outfit or in your pajamas, in the morning before you take a shower! Are you on your period? Absolutely nothing avoids you from implementing your good intents: with Always sanitary towels, you stay entirely at ease during the training.

1. The squat is the best body sculpt

This exercise is outstanding for weight loss and provides muscular buttocks, legs, stomach and back.

Stand upright with a straight back and spread your feet at the height of your shoulders. Bend your knees, but ensure they never ever get past your toes, and lower your bottom as if you were taking a seat. Your body weight should always rest on your heels. As quickly as your thighs are parallel to the ground, you slowly raise yourself again. Repeat this movement in 3 sets of 20.

Do you have pain in the back? Then put your hands behind your head to guarantee that your back stays straight.

2. The board for weight reduction and much better body posture

The board is the perfect slim-making muscle workout to take on all your stomach muscles, but likewise to strengthen your arms!

Begin this exercise as you would begin push-ups, with your hands under your shoulders. Raise your weight off the ground by supporting your toes and tighten your abs and buttocks, your body forming a straight line. Try to retract your stomach button and ensure that your back is fully stretched directly. Keep this position complete for 20 seconds and slowly longer.

3. Dips strengthen your arm muscles

Put your hands on the edge of a chair or sofa behind you, your legs in front of you. Lower your body to the flooring (make sure not to obstruct your elbows) and lift yourself with the strength of your arms. Do this workout in 3 series of 10, with a pause in between each series.

4. The crunch for strong stomach muscles

Lie on your back, with your knees bent and your feet flat on the floor. Lift your upper body to a sitting position. Put your hands on your temples and look straight in front of you to not harm your neck vertebrae. Do three sets of 10.

5. Lunges for firm stomach muscles, back and thighs

Stand well upright with your shoulders back and raised chin. Stretch your abs and location one leg in a big action in front of you, the other leg remains behind you. Bend your knees until they form an angle of 90 degrees: one knee to the flooring, the other knee in front of you, just at an ideal angle. Make certain you keep your weight on your heels when you come straight up once again and alternate with the other leg.

Repeat this workout 10 times on each leg and continue with 2 sets of 10, each with a time out between each sequence of 10.

6. Pumps: the basis of house sports

Stretch yourself with your toes or knees on the flooring and your hands just under your shoulders. Bend your elbows along your chest and lower your body up until your chest nearly touches the flooring. Your arms need to form an angle of 45 °. Continue to breathe and persevere in this posture for a minute before you reprimand yourself. Do three sets of 10.

7. The sideways shelf: reducing weight with the training of your oblique stomach muscles

This version of the board is likewise an exceptional workout to slim down because this effort stimulates the internal, oblique stomach muscles.

Lie on your side, one leg on the other. Lift your trunk off the ground by supporting your elbow and forearm: your arm is in an ideal angle in front of you, your elbow right under your shoulder. You can make this exercise even more tough by extending the other arm at a best angle above your head. Keep your butt tight and your body from your feet up until your head is perfectly aligned when you make the effort. Aim to keep it on for 20 seconds on each side and after that slowly increase as you progress in your training program.

8. The bridge

With this workout you can strengthen your buttocks muscles, your stomach muscles, however also work on your back muscles. Lie on your back, your hands along your body, your knees bent and your feet expanded on the floor at the height of your shoulders. Push your hips upwards by pushing your heels strongly into the ground. Tighten your stomach and butts and to form a high bridge. Gradually boil down again.

You can make the workout a bit more difficult by raising a leg together with the rest of your body: repeat 10 times with each leg, and this sequence three times.

9. Cross lunge: reduce weight, however with firm butts!

You stand upright and position your left leg behind you so that your thighs converge – as if you are making a reverence. Keep the knee of your best leg on one vertical line with your ideal foot and go through both knees till they nearly touch the ground. Return to the starting position and do the workout with your best leg back now. Repeat ten times on each side, time out, and repeat the entire series twice.

Healthy Dieting Starts With Ecological Kitchen

It is a good idea to be environmentally mindful and to change some practices in the kitchen … Welcome to the age of ecological cuisine!

The eco kitchen begins with eco shopping

Those who wish to prepare in an ecologically mindful manner usage ecological products. Organic seasonal vegetables are not just more delicious, they are likewise filled with vitamins. Pay attention to the origin and prevent fruit and vegetables from far-off places. Also, choose items in naturally degradable packaging and utilize a real shopping bag rather of plastic bags.

Prevent Waste

In the ecological waste, you focus on reducing kitchen wastes! Constantly prepare the correct amount: you never have to throw away food and prevent waste. You can possibly recycle your food waste (veggie peelings, egg cups, loose tea …) by composting it and fertilizing your home-grown veggies and your own herb garden. The benefit is that your vegetables and herbs will grow much faster. And exactly what is more ecological than preparing the veggies from your very own vegetable garden?

The lid on the pan

Ecological cooking, that is also utilizing as little energy as possible. So always put the lid on the pan. This also speeds up the cooking process, however, you must naturally use the proper lid. Stay energy-conscious by placing little pans over a small fire, and big pans over a big fire.

The ecological kitchen … in the refrigerator!

The fridge is an energy eater. Keeping food cool with regard to the environment implies that you constantly close the door of the refrigerator. If you need to buy a new one, invest more loan in an A++ refrigerator that takes in much less energy. This also uses the freezer.

Are you made with food and leftovers remaining? Let them cool down prior to you put them in the fridge: that is more ecological sense because the fridge then needs to work less tough, it also needs less energy.

Leave the oven closed!

If you can avoid opening the oven door to see if your meal is ready, leave it closed. Otherwise, you are already squandering energy. Check your oven regularly for wear on the seal.

Do not change dishwashing machine frequently

Using a dishwasher is far more ecological than doing the dishes by hand, due to the fact that it uses less water … provided you only switch on the device when it is completely full! If possible, likewise give preference to much shorter cycles. And if you do not have a dishwasher, do the dishes with a good hand dishwashing liquid.