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Things about diet
The energy value of food is expressed in terms of the amount of heat they produce combustion. In scientific work in general, heat is measured in calories, one calorie is the amount of heat required to raise one gram of water one degree Celsius. However, considering the energy value of foods, it is more common to operate a 1000 times greater, the “large calorie” or “kilogram calorie” (commonly known as Cal or kcal / kg, although in daily use Everyone uses the word “calorie” to mean the same thing).
The word means kCal a “large calorie”. When one gram of carbohydrate is burned it produces 4.1 kcal. This is the same for a gram of protein. While a gram of fat (lipid) produces 9.3 kcal.
Thus, a diet providing 50 grams protein, 50 grams of fat and 500 grams of carbohydrates in the body produce approximately 2650 kcal.
Water, minerals and indigestible materials have no value for body heat and the estimation of the caloric value of food must take this into consideration.
The body’s energy needs vary depending on the amount of work involved and depending on the heat lost by the body. A man lying at rest in a warm room needs about 1700 calories a day and a woman at absolute rest of 1450 calories per day. This is known as the basal metabolic rate. Calculate how many calories you need daily and your BMR with our calculator.
On the other hand, a man engaged in active work, especially in a cold climate will need about 4500 calories a day (or more), and a woman of 3000 calories per day.
In general, women need fewer calories than men because their weight and size means are lower than those of men. They are also often less arduous than men and have a smaller heat loss through the body surface.
Exercises to strengthen the muscles
Exercises to strengthen muscles of the trunk and pelvis are an important part of a complete fitness program. With the exception of abs and casual pumps, exercises to strengthen the muscles of the trunk and pelvis, however, are often neglected. But there are many benefits to owning the trunk muscles and pelvis in good shape.
3 reasons to include exercises to strengthen the muscles of the trunk and pelvis in your fitness program:
1) You can take it easy
You do not have to dedicate many hours to exercises to strengthen the muscles of the trunk and pelvis every day. Instead, focus to perform each exercise with a technique and correct posture. Increase the number of repetitions until you reach 10-15 repetitions for each exercise.
Also consider making a break when you need it. If you train your core muscles and pelvic joints to fatigue during an exercise session, wait at least one day between workouts to allow your muscles time to recover.
2) You can do exercises to strengthen the muscles of the trunk and pelvis at home
Remember that you do not need to go on an expedition to the gym to do these exercises. Try them on the floor of your home while you watch your favorite TV shows for example. You can even do exercises to strengthen the muscles of the trunk and pelvis with a gym ball at home.
To make your abs with a gym ball, for example, sit on the ball with your feet flat on the floor with a gap width of your hips. Cross your arms across your chest, tighten your abdominals and lean back until you feel your abs. Hold this position for three deep breaths, then return to your starting position and repeat.
3) Exercises to strengthen the muscles of the trunk and pelvis can help you reach your fitness goals
The aerobic exercise and strength training are the main elements of most exercise programs (stretching in part too). But to get an exercise program really complete, you should also include exercises to strengthen the muscles of the trunk and pelvis in your preparation.
Whether you are beginners taking their first step towards a fitness fanatic or devoted to physical training hoping to optimize their results, a complete exercise program is the best way to reach your fitness goals .
3 foods that increase your metabolism
You will understand, physical activity (including strength training) and good food (such as grapefruit and peppers) stimulate your metabolism. Exercise and healthy eating are actually very important to lose weight or maintain optimal weight. When you add an exercise routine to your life, in addition to the benefits of foods that boost metabolism, weight goes down and your body will reach the optimal balance.
Broccoli
Many studies have documented the link between calcium and weight loss. Broccoli is not only rich in calcium, but also full of vitamin C which boosts calcium absorption.
Broccoli, a member of the family also provides nutritious sprouts rich in vitamin A, folic acid and fiber. And only 20 calories for 70 grams, this super food for dieters who struggle against not only fat but also contains powerful phytochemicals that boost your immunity and protects against disease.
Reduced-fat yogurt
Dairy products can boost efforts to lose weight, according to a study published in the April 2009 issue of the journal “Obesity Research”. Those who followed a calorie restricted diet, which included three to four servings of dairy products have lost significantly more weight than those who followed a diet low in dairy products providing the same amount of calories.
The reduced-fat yogurt is a rich source of calcium, it provides about 450 mg (about half the recommended daily intake for women between 19 and 50) for 225 grams and 12 grams of protein. To summarize, the reduced-fat yogurt provides calcium, protein and many other nutrients and good bacteria to your intestinal system.
Oatmeal
This heart-healthy food ranks high on the list of good carbohydrates, because it is a good source of fiber that fights cholesterol, which dissolves fat (7 grams fiber, 75 grams), which keeps your stomach full and provides the energy needed to make the most of your workouts.
However, be sure to choose the Irish oats or rolled oats (not instant oatmeal) to get your full dose of vitamins, minerals and fiber. The oats are surprisingly rich in nutrients.
Exercises to strengthen the muscles of the trunk and pelvis
You know the exercises to strengthen muscles of the trunk and pelvis are good for you, but you do not see why you should try to include them in your exercise routine physical? Here’s 4 reasons to do so.
1) Exercises to strengthen the muscles of the trunk and pelvis improve your balance and stability
These exercises involve the muscles of the pelvis, lower back, hips and abdomen work in harmony. This collaboration provides better balance and better stability, whether on land or in everyday activities. In fact, most sports and other physical activities based on core muscles and pelvic stability.
2) Exercises to strengthen the muscles of the trunk and pelvis do not require specialized equipment or subscribing to the gym
Any exercise that uses the trunk of your body without support counts as an exercise to strengthen the muscles of the trunk and the pelvis. Abs (a classic) are included. Try to lie on your back and place your feet on a wall so that your knees and hips bent at 90 degrees. Contract your abdominals and lift your heads and shoulders of the ground. Conventional pumps also work. You can also do push ups on your knees or while relaxing on a wall.
3) exercises to strengthen the muscles of the trunk and pelvis can help make your abs more tonic
You want abs out, who are more? In this case, exercises to strengthen the muscles of the trunk and pelvis are important. Even if you do aerobic exercise to burn fat abdominal exercises to strengthen the muscles of the trunk and pelvis are stronger, more toned muscles that lie underneath.
4) The muscles of the trunk and pelvis make strong your physical activities easier to perform
Muscles of the trunk and pelvis make any activity easier to do, to swing a golf club with a drink on the bottom shelf through you stoop to tie your shoes. Muscles of the trunk and lower pelvis makes you more vulnerable to poor posture, pain in lower back and muscle injuries.
Tips to reduce the consumption of salt (sodium)
Sodium and its cousin, the sodium chloride (salt another name) are some of the most common substances in our world and our food. Over two thirds of the Earth are covered with sea water, and throughout history salt has played an important role in the economy, politics, and nutrition. The Roman Empire even paid their soldiers in salt, creating the phrase “worth his weight in salt”.
And yet, while we need sodium, so that our body can function normally, too much sodium may have adverse effects on our health. Up to 30% of the French population has high blood pressure sensitive to sodium. For these people, consuming too much sodium contributes to high blood pressure.
Some tips to reduce consumption salt:
1) Season with herbs and non-salt
Rather than automatically use the salt when cooking, use a mixture of herbs (and spices) without salt. These herbs can add flavor to a dish and enhance its interest without increasing the amount of sodium.
However, read the labels carefully to these mixtures, as many seasoning blends contain salt, so make sure above all that mixtures of herbs are specifically without salt.
2) Find the hidden sodium
Many foods, especially processed foods contain large amounts of hidden sodium. Read the “Nutrition” on packages of food to understand how much sodium you’re into your diet.
Whenever possible, choose products that are salt free, in order to control the amount of sodium in your diet. Curiously, even frozen vegetables often contain hidden sodium. Just as there are hidden sodium, there are hidden calories.
Fact about fat cells
Owning 100 billion fat cells in your body because of the weight gain may seem scary. The good news is that you can always lose weight once your fat cells have grown and will be multiplied. In fact, when you lose weight, your fat cells shrink. Although the total number of fat cells declines only slightly (if at all), these cells become less metabolically active and stay in your body, they expect you to take a meal high in calories to grow again.
That means it is better to try to maintain a normal weight rather than take and lose weight through weight loss plans that are fast (temporary solutions). A person who maintained a normal weight (which was relatively thin) all his life will be easier to stay at this weight than another person whose fat cells were grown and multiplied.
The adipose tissue attracts cells that promote inflammation
Apart from how you feel bad when you take a few kilograms, there are also internal complications due to excess fat.
Adipose tissue attracts immune system cells called macrophages, which promote inflammation in the body. So if you have excess fat, your body begins to produce an immune response similar to the reaction that your body shows when you catch a cold or are injured.
The primary purpose of inflammation in the body is fighting infection. So, your body sees the calories of excess fat (you eat from food calories too) as an invasion into the body.
But do not worry, you do not have to abandon your favorite foods on. Studies show that lowering your total body weight as low as 10% (if you are overweight) can improve your health and limit the immune response to clear your body because of excess weight.
Grease and fat cells: 2 Things to Know
Fat is a word that most of us do not want to hear regularly, especially when it concerns our own body. We associate a fat belly swells, trousers that narrow, less ease in our physical activities and daily life. However, fat plays an important role in several stages that our body goes through every day, and she sides with both positive and negative.
Knowledge of fats with 2 things to know about fat:
1) The fat cells can grow up to 6 times their minimum size
When you eat more calories than you burn the fat cells in your body grow to six times their minimum size, and they begin to multiply ($ 40 billion in an average adult up to 100 billion cells). Everyone has fat cells, they begin to form and take shape before the birth. Around the age of 16, the body fat cells are mature, and then the lifestyle and genes play a role in the gain or loss of weight when you get older.
The fat cells are essential for the survival and assist the body’s energy system (storage and energy management). Simply put, the fat that is not immediately used as energy by the body is stored for later use. If you eat meals high in calories every day and do not burn enough calories (more than you can both eat), your fat cells grow and multiply, causing weight gain.
2) The fat cells secrete extra estrogen in
Bring a few kilograms in excess could also inflict damage on your hormonal balance, leading to a variety of diseases and other health risks. Estrogen, the female hormone is a hormone stockeuse of fat also occurs naturally in small quantities in men. But when you gain weight, estrogen levels increase and other health problems ensue.
Although estrogen is necessary for men (since this hormone regulates a healthy libido, improved brain function (especially memory) and protects the heart), when estrogen levels are too high levels of testosterone decrease, and some men may experience fatigue, loss of muscle toning, a decreased functioning of the reproductive system, and in some cases, an enlargement of the prostates. In other words, there is no beneficial side effects to higher levels of estrogen in men.