benefits of swimming

Best 14 benefits of swimming

Benefits of swimming: Like any exercise swimming every day might just increase your longevity a long study found that swimming reduces a person’s chances of dying prematurely ultimately any type of physical activity is better than nothing experts suggest spending at least 150 minutes for moderate exercise or 70 minutes for vigorous exercise every week swimming can be moderate or vigorous depending on how fast you can swim and for how long in another study it was found that men who were lifelong swimmers were 50 percent less likely to die during the 32-year study period than walkers and runners were if that’s the case then imagine how sedentary men compare sometimes doing something simple can have an enormous impact on your health.

benefits of swimming

swimming is good for the body mind and soul it offers several amazing benefits, especially when done every day swimming is a cardio exercise but unlike running or biking it’s a total body workout working your head to tea and burning serious calories we already know how diet and exercise are crucial to living a long and healthy life but did you know exactly what happens to your body when you swim every day.

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1 All the muscles in your body are involved.

Benefits of swimming: So, when you swim, almost all the muscles in your body are involved. And it cannot be said about running, which uses about seventy percent of our muscles.

Everything works while swimming. And therefore, the first thing you will experience if you swim regularly is an improvement in the condition of all your muscles. Moreover, those smallest stabilizing muscles, which in ordinary life worked very weakly, are included in the work during swimming. And you can achieve their activation only by being in a horizontal state.

2 Posture.

You will notice is your posture improves. , especially with the correct technique, improves posture very well. Have you ever seen stooped swimmers?

Benefits of swimming I think, not. In the water, we operate in two directions. Firstly, Swimming develops the muscles that are responsible for the position of the shoulder blades and the protrusion of the chest, that is the stabilizing muscles. Secondly,

Swimming provides greater flexibility and stretching for the muscles of the chest and shoulders, and therefore it becomes much easier and more comfortable for us to maintain a straight posture in a natural position

3 Cardiovascular system.

Benefits of swimming in your cardiovascular system. For the health of the heart and blood vessels, swimming is best suited because you’re in a horizontal position.

When you’re in the horizontal position, it is much more comfortable and convenient for your heart to pump blood, there is no excessive harmful pressure inside it, and conditions are the most suitable.

4 Respiratory system.

Swimming is one of the best types of physical activity that heals your lungs and increases your vital capacity. The vital capacity of the lungs is the volume of air that you can inhale. And, of course, athletes have a higher vital capacity. If you have a large vital capacity, then your lungs are much better ventilated, and the body as a whole can receive more oxygen.

In the average adult, the vital capacity of the lungs is approximately three and a half thousand cubic centimeters. For athletes, this is about four and a half thousand to five thousand cubic centimeters. But if we take swimmers, then their vital capacity can reach six thousand and two hundred cubic centimeters!

5 Calorie consumption.

Of course, if you haven’t swum before and started swimming regularly, then you will strengthen the muscles of the whole body, and you will also burn the subcutaneous fat. Calorie consumption is highly dependent on technique and swimming speed. For comparison, if you take regular jogging, then you burn about five hundred kilocalories in an hour, potentially swimming can be both less intense than jogging, and more intense. It depends on your swimming style.

benefits of swimming Cardiovascular muscles

Benefits of swimming So, if you swim breaststroke, then you’ll burn from four hundred to eight hundred kilocalories per hour, depending on the speed. If you swim in a crawl stroke, then you’ll burn from five hundred to one thousand kilocalories per hour. If you swim in a back crawl stroke, then there are the same indicators. benefits of swimming And if you swim in a butterfly stroke, you’ll burn from six hundred to a thousand kilocalories per hour. But again, this is very speed dependent.

Also, swimming has a very great effect on your psycho-emotional state. It trains the nervous system and, by the way, also hardens, due to the fact that you plunge from a warm environment into the cool water, and then go back into a warm environment. Swimming is also great for the release of endorphins. That is why people enjoy swimming. Swimming has also been shown to be very stress relieving and, in general, people who go to the pool are usually in a good mood.

6 What muscles can we improve by each style?

The breaststroke will, firstly, improve the muscles of the chest and back, and secondly, the shoulders, forearms, and triceps. The classic crawl stroke will, first of all, improve the shoulders, triceps, and back muscles, and secondly, the hips and buttocks. A back crawl style, firstly, will improve the muscles of the back, and secondly, the shoulders, traps, and hips.

And the butterfly will immediately improve the shoulders, triceps, and muscles of the back, the muscles of abdomen, and the muscles of chest. And for many people, by the way, the butterfly technique is the most difficult, since the load is very high.

7 Leaner body

benefits of swimming Cardiovascular muscles

Can’t stand jogging under the scorching the heat of the sun try swimming in a pool or ocean it’s a the perfect alternative that lets you burn just as many calories while certain factors determine how many calories a person burns while swimming generally, a 150 pound individual can burn roughly 400 to 500 calories during an hour-long swim and with a vigorous one, you can burn up to 750 calories in an hour not bad right even 30 minutes a day will do for instance following that schedule for a month you would burn around 7 500 calories and swimming alone if you make it an hour of swimming a day that’s 15 000 calories burned in a month.

8 Reduce stress

These days the tiniest of things can cause our stress levels to spike up from work to responsibilities and other unexpected challenges it’s almost impossible to avoid stress thankfully

You can reduce stress by swimming requires tons of focus so it gets your mind off whatever has been weighing you aside from making you feel less stressed swimming can also reduce the release of stress hormones just like other forms of cardio

9 Mental health

swimming every day doesn’t just benefit you physically but also mentally in addition to reducing the release of stress hormones swimming also helps in the production of feel-good hormones cardio activities in general release endorphins act as the body’s natural painkillers while also helping ward off stress anxiety and depression ever heard of the runner’s high

It occurs when the body releases endorphins when you do something physically demanding moreover, it promotes mindfulness since your senses get rest then your entire attention is on one thing only and these alone can be calming.

10 Lower blood pressure

it’s crucial to ensure that your blood pressure levels are stabilized otherwise your body won’t receive the proper nutrients and oxygen it needs to function optimally unfortunately.

these days nearly half of the adult population has high blood pressure or hypertension but by incorporating swimming into your daily routine you can help lower your blood pressure in fact, swimming daily has been shown to lower blood pressure in hypertensive adults.

11 Better sleep

The benefit of swimming daily is that it helps you sleep better exercise and sleep have a strong link between them the evidence says that exercise indeed helps you fall asleep more quickly and boost sleep quality remember swimming encourages the body to release feel-good hormones while also reducing stress hormones and so with just 30 minutes of aerobic an exercise you can notice an improvement at bedtime, you’ll feel more satisfied and tired in the evenings allowing for a better and longer night’s sleep.

12 Good for asthma.

Benefits of swimming is excellent at improving lung capacity and efficiency studies have found that swimmers have more volume of air in their lungs compared to those who do not swim regularly this increase in lung volume leads to more efficient breathing and improved cardiovascular function.

This is why many doctors recommend swimming for children with asthma or other breathing-related issues although not a treatment for asthma this exercise can improve your lung fitness resulting in fewer flare-ups try swimming daily for a few months and you’ll likely notice the decreased frequency or severity of airway constriction on another note consult your doctor before committing to any exercise a program especially if you have lung problems.

13 Stabilized blood sugar

One of the best benefits of swimming blood sugar is an important aspect of a person’s health in essence, the blood sugar level is the amount of sugar found in your blood since many muscles are engaged when swimming in turn those muscles get better at absorbing sugar more quickly and efficiently from your bloodstream according to experts swimming can significantly affect your blood sugar by controlling it for days hitting the pool in other words, a diabetic who swims on Saturday can still see the blood sugar benefits on Monday this is great news for diabetics or pre-diabetic or even though struggling to keep their blood sugar stabilized.

14 Reduced back issues

Benefits of swimming more often than not cycling and running can substantially strain your back from running and feeling like carrying 5 to 10 times your weight every time you reach the pavement to cycling and leaning over the handlebars at an odd angle cardio exercises can be very stressful on the back if you love cardio and working out but have back problems then consider swimming instead thanks to the gift of water you can work your body just as hard minus all the pain and stress benefits of swimming.

quit smoking

Best 15 ways how to quit smoking?

quit smoking: If you’re a smoker trying to quit, boy do you have options. Patches, chewing gum, lollipops and even lasers, But if you’re overwhelmed with choice, maybe try nothing at all.

smoking is bad for you — it causes cancer and a gazillion other diseases. You know that. We know that. This is your life and we’re not going to tell you what to do. But we are going to tell you the science behind quitting if you or someone you know is trying to give up the habit. Now before we break down the options, we have to first understand why it’s so difficult to quit in the first place.

One word: nicotine. It’s what’s naturally found in tobacco and is as addictive as heroin and cocaine. When inhaled, nicotine travels quickly to the brain. There, it releases dopamine and other feel-good chemicals into brain cell receptors. This creates more and more nicotine receptors in the brain. When these receptors are starved of nicotine you go through intense withdrawal, which can lead to depression and tension, until you get your next fix.

quit smoking

So the trick may be to gradually give your brain less and less nicotine, which is where the highly advertised treatment of nicotine replacement therapy comes into play. We’re talking about patches, chewing gum, lozenges, inhalers, and even nasal spray and lollipops.

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Let’s take one of the most popular methods, the patch. This is typically a reservoir of nicotine sandwiched between occlusive and permeable adhesive layers. Stick it on your skin and the nicotine slowly leaches through the layers of your dermis, to the hypodermis, which contains blood vessels needed to bring the drug into the bloodstream.

This happens at a much slower rate and a lower concentration than smoke inhalation. Different patches contain different amounts of nicotine, slowly ridding your body’s dependence on the drug.

But is patch it effective?

Health looked at 787 adults who had recently quit smoking. They were surveyed three different times over the course of six years and asked questions about what type of nicotine replacement therapy they had used, the duration of the therapy if they had consulted a professional, and their current smoking habits.

During each one of those check-ins, around a third of the participants had relapsed. This led researchers to conclude that “using nicotine replacement therapy is no more effective in helping people stop smoking cigarettes in the long-term than trying to quit on one’s own.”

What about alternative ways to quit smoking?

Some people have tried acupuncture and hypnosis, but based on some of our last videos, it’s a little up for debate on whether that works or not. And others have even tried lasers. Yes, lasers… well, low-level lasers therapy. The company Innovative Laser Therapy claims that an hour of therapy is all you’d need to quit your addiction.

quit smoking

The lasers target specific points in the body that the company alleges are related to addiction, claiming it relieves withdrawal symptoms and prevents cravings. Owner Frank Pinto explains, “The laser stimulates the nerve endings to tell the brain to release a flood of endorphins.” But “basically” isn’t science. And though there have been a few studies to determine its validity, they are few and far between with inconclusive results.

But perhaps the best thing to do is nothing at all. In a 2016 study published in the journal Annals of Internal Medicine, 697 adult smokers who smoked at least 15 cigarettes a day were divided into two groups: those who quit cold turkey and those who gradually reduced their smoking over the course of two weeks.

Researchers recorded their results both four weeks and then six months later. Nearly half of the cold turkey group successfully quit smoking after a month, compared to 39% of those who gave it up gradually.

At the half-year mark, the rates of success reduced to 22% and 15% respectively, but this still means the cold turkey technique is still more effective than gradual reduction. Of course, other factors take place when finding the right way to quit like genetics and age.

So like many of our health-related episodes, it’s probably best to consult your doctor on what’s right for you. Quitting cigarettes is a great step towards a more healthy lifestyle, and if that’s your thing, you should check out Beachbody On Demand.

What Happens To Your Body When You Stop Smoking?

Apart from the fact it’s bad for your health, there are many other reasons to quit smoking. It’s expensive, it makes your hair and clothes stink, and in many places in the world, it’s considered unsociable with bans in bars and restaurants meaning you’ll need to leave the crowd and head outside for a puff. There are plenty of plusses to kicking the habit.

Health results be?

20 Minutes – In less time than it takes to commute to work, your body will already be fixing itself 20 minutes after the last cigarette is stubbed out, your pulse and blood pressure start to drop back to normal, circulation will start to improve, and your hands and feet will warm to their usual temperature.

After 12 Hours.

12 Hours – Cigarettes contain a lot of known toxins including a harmful gas, carbon monoxide. This gas can be fatal in high doses, as it prevents oxygen from entering the lungs and blood. At 12 hours, halfway through your first day, your carbon monoxide level is back to normal, which is great for your heart, as it doesn’t have to pump as hard to get enough oxygen to your body. Unfortunately, though, it’s at this point you’ll be feeling the withdrawal and cravings. A couple of ways to fight these feelings are by chewing gum or sipping water.

After 24 Hours.

24 Hours – Well done, you’ve hit the one-day mark! And the good news is that after just 24 hours, a person’s blood pressure begins to drop, decreasing the risk of heart disease, and blood clots that can lead to stroke. If you smoke a pack a day, you’re twice as likely to have a heart attack as a nonsmoker, and that risk has already been reduced considerably after just 24 hours. And with oxygen levels on the rise, physical activity and exercise will already feel easier.

After 48 Hours.

48 Hours – 2 days is a good time for a tasty snack. Smoking damages the nerve endings which decrease your ability to smell and taste properly, and after only 48 hours, your senses will get sharper as nerve endings begin to heal. Your body will also enter a detoxification phase, with your lungs kicking out mucus left from cigarettes. The downside is that this is when the toughest withdrawal symptoms show up. If you were a heavy smoker, you might feel dizzy, anxious, or tired. And you may also crave more food than usual.

After 3 Days.

3 Days – After 3 days, the nicotine levels in a person’s body are depleted. Ridding the body of nicotine leaves a person much healthier, but initially, this also adds to the effects of withdrawal.

At the 3-day mark, many people will become moody and irritable, experiencing severe headaches and cravings, as the body readjusts. On the positive side, energy levels will increase and you will breathe more easily.

After 3 Months.

During the first 3 Months – This is when the major improvements start. After a couple of weeks, the cravings will subside, and the chance of going back to the habit is far less likely. Your lungs become stronger and clearer, and your blood flow has greatly improved. You can exercise without huffing and puffing so much, and the risk of a heart attack goes down even more.

After 9 Months.

9 Months – 9 months after quitting, there will be major physical changes and improvements in the body. The lungs have significantly healed themselves. The delicate, hair-like structures inside the lungs known as cilia, help to fight infections will have recovered from the toll of cigarette smoke. Around this time, many former smokers notice a decrease in the frequency of lung infections because the healed cilia can do their job more easily. You’ll also be able to take deeper breaths, and energy levels will be a lot higher and back to normal.

After 1 Year.

1 Year – A big milestone with the habit in the distant past. Time to celebrate the achievement. The risk of heart disease has decreased by half and will continue to drop beyond this 1-year mark.

After 5 Years.

5 Years – After 5 years without smoking, the body has healed itself so that the arteries and blood vessels begin to widen again. This means blood is less likely to clot which lowers the risk of stroke, to the same level as a nonsmoker. And compared to when you first quit, you’re half as likely to get cancer of the mouth, throat, esophagus, or bladder.

After 10 Years.

10 Years – Lung cancer is one of the greatest risks a smoker’s faces and after 10 years, a person’s chances of developing lung cancer and dying from it are about half compared to a smoker.

After 15 Years.

15 Years And finally, after 15 years of quit smoking, the chances that you’ll get heart disease is the same as if you never smoked at all. Your body has done a huge amount of recovery and healing, rejuvenating the tissue and cells. From the first few weeks of headaches and discomfort to a fully healed body along path but the rewards are very real and clear. There’s no real argument to be made for continuing to smoke. As well as the changes to your health, your immune system will also improve, and your hair may become thicker and fuller, and your skin will age less quickly. But of course, it’s never easy, particularly during the first few days and weeks.

intermittent fasting

What is intermittent fasting?

intermittent fasting: calorie counting protein shakes exercise step goals keto paleo atkins detox juices cleansers apple cider vinegar for weight loss hot water with lemon for weight loss I could go on and on the world of fitness and health is a maze of jargon and fads some give us dramatic yet unsustainable results others are just unproven theories but every now and then a diet or eating method clicks with a large section of the population and it becomes a trend a lifestyle while some diets focus on what to eat that is one particular and popular eating method which is all about when you eat heard of intermittent fasting.

intermittent fasting

It’s an eating plan which switches between fasting and eating on a regular schedule in this plan people usually eat their meals between an 8-hour window and fast for the remaining 16 hours some go step further and reduce their eating window to merely 6 hours and fast for 18 hours so how does it aid weight loss with those two magic words calorie deficit remember the only proven weight loss technique is staying in a calorie deficit wherein you burn more calories in a day than you consume so if you’re in an intermittent fast.

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How intermittent fasting Works?

intermittent fasting refers to eating plans that alternate between fasting and eating periods. The goal is to systematically starve the body long enough to trigger fat burning while research is still underway and the method may not be suitable for everyone, there is evidence that, when done correctly, intermittent fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes, and improve brain health. During a meal, carbohydrates in food are broken down into glucose. Glucose absorbs through the intestinal wall into the bloodstream and is transported to various organs, where it serves as the major energy source.

Excess glucose is stored for later use in the liver and adipose tissue, In the form of glycogen and fats. In between meals, when the body is in the fasted state, the liver converts glycogen back to glucose to keep supplying the body with energy. Typically, an inactive person takes about 10 to 12 hours to use up the glycogen stores, although someone who exercises may do so in much less time.

Once the reserve of glycogen in the liver is depleted, the body taps into energy stores in adipose tissues this is when fats are broken down into free fatty acids which are then converted into additional metabolic fuel in the liver. Thus, if the fasted state lasts long enough, the body burns fat for energy and loses that extra fat. Losing the extra fat is translated into a range of associated health benefits. Insulin is the hormone required for driving glucose into cells. Insulin level is regulated to match the amount of glucose in the blood, that is, high after a meal and low between meals.

Because insulin is secreted after each meal, eating throughout the day keeps insulin levels high most of the time. Constant high insulin levels may de-sensitize body tissues, causing insulin insensitivity the hallmark of prediabetes and diabetes type 2. Fasting helps keep insulin levels low, reducing diabetes risks.

Fasting also has a beneficial effect on the brain. It challenges the brain the same way physical or cognitive exercise does. It promotes the production of neurotrophic factors, which support the growth and survival of neurons. Fasting, however, is not for everyone. Among those who should not attempt fasting are children and teens – pregnant or breastfeeding women people with eating disorders, diabetes type 1,

Benefits of intermittent fasting.

advanced diabetes, or some other medical problems – people who are underweight or frail Fasting can also be unsafe if overdone, or if not done correctly. There are several approaches to intermittent fasting, but the easiest to achieve is perhaps the one that simply extends the usual nighttime fast. A daily cycle of a 16-hour fast followed by an 8-hour eating window is usually sustainable. For intermittent fasting to be safe and effective, it must be combined with balanced meals that provide good nutrition It is important to stay hydrated, and know your physical limits while fasting. The fast must be broken slowly. Overeating after a fast, especially with unhealthy foods, must be avoided.

What we do in intermittent fasting?

you would essentially be skipping meals be it breakfast or dinner you would be training your body to eat around two meals a day this will reduce your calorie consumption and put you in a calorie deficit so when it comes to weight loss intermittent fasting works by putting you in a calorie deficit but is it a sustainable eating method experts say that our bodies have evolved to be able to go without food for many hours even days so if weight loss is your goal intermittent fasting may be an easier way to monitor your calorie intake given the popularity of this diet plenty of research has been poured in to identify other benefits of this eating method a

Scientific background.

Recent study said that intermittent fasting for an average of over 40 year old’s was associated with a lower risk of coved 19 meaning that the severity of the disease would be lower in fact the study adds that intermittent fasting should be further evaluated for potential benefits as a complementary approach to vaccines and antiviral therapies another research says that intermittent fasting altered the gut bacteria in mice increasing the ability for damaged nerves to recover essentially helping heal nerve damage so is intermittent fasting an effective and sustainable eating method for better health depends on your goals and schedule some find.

It difficult to stay hungry for such a long period of time so this one isn’t for them others find it an easy way to fit a calorie deficit into their day by cutting out a meal so if weight loss is your goal you just need to stay in a calorie deficit if intermittent fasting makes it easier to do so then by all means go for it but remember even in those six or eight hours of eating you have to eat a balanced and nutrient rich diet rich in protein and fiber or else you’ll be making a midnight visit to the fridge bureau report we on world is one.

Physically Strong

How To Become Physically strong?

Physically Strong: It is a big myth people compare physical fitness and quantify it with biceps six pack chest and gym understandable this is a very important part also but in the end, superficial level it is not important someone is appearing fit but not sure he or her fit inside also feeling fit or just showing fit if someone has good apes and body actually maybe they are suffering lots of pain in the back in the knee agreed it is important but it is not 100% if you are stable mentally stable functionally then considered be he or she is a fit.

Physically Strong

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Physically Strong

Normally we ignore safety keeping in mind it is very important to save yourself from any injuries and accident there are a lot of patients who were exercising and suddenly injury happen and the response is while exercising lift heavy weight pain started slowly and gradually increase and injuries occur it is the self responsibly and self-analysis we have to know what exercise we are doing is it damaging our mussels or body part. if you have an injury and you are doing that exercise in the wrong poster it can damage your body. Sometimes while exercising people unconscious, vomiting in some people die what is the benefit of exercising if you died even tennis elbow is very common once you get injuries so there is a big question mark in your future.


For recovery, for example, you exercise for five days so you have to give some time to your body for recovery and have to give some rest if you will not give recovery time you might be suffering an injury whatever level’s exercise you do whether you increase intensity defiantly you go for injuries when we exercise we tear our mussels so it needs time to recover give at least 2 days in a week research approved the ideal time for exercise 30 minutes to 1 hour in a day for five days in a week.


Physically Strong

Sustainably means how much time we maintain our workouts keep sustaining that also very important sustainably comes if you are enjoying if you are not enjoying your workout then defiantly you can not sustain it for a long period if you can not sustain the changes you want to come in your body that will not come you are interested to build your body or you are having motivation reading blogs and you start and you see some result also then your motivation decrease and after that, you stopped completely so naturally, you did not achieve your desire result.

Initially what happens when you exercise and build up your body then suddenly you stopped so your body’s reaction goes the negative way you try to change your body suddenly it goes opposite direction it can be worst than before.


Summery it doesn’t matter reduce your exercise but do daily if you don’t have time for workout skip your whole exercise of 1 hour convert it into 15 minutes doesn’t matter, but sustain when you sustain your work out your mode also go high level you stay energetic.


Physically Strong

Before strength starching is important because majorly we work in sitting as compared to standing and walking but our body is made for walking the problem occur from setting our body became stiff when sitting our knee joined in 90 degrees our knee joined rang 130 to 1350 degree we don’t use it we use 90 degrees but we don’t use 135 degrees rang with this low rang degree we go for exercise again we have to face an injury that is why flexibility is most important or starching means flexibility flexibility in important for flexibility need to starch our body before exercise or after exercise ideally.

There are two types of starching one is static another one is dynamic.

Static types active or passive. active means you are doing starching by your self and dynamic means another person is starching your body in static starching you hold a minimum of 30 seconds two to three times we have to use static starching in the cool-down phase means after the workout it relaxes our mussels duration at least 15 minutes.

dynamic starching: in dynamic starching, you don’t hold you do some movements before the workout we have to use dynamic starching in the warm-up phase it activates your mussels for mussels duration of at least 15 minutes.


Physically Strong

The most important factor is it reduces or removes pressure from you joined if your mussels strong whole your body weight absorbs mussel some many people are overweighed and a doctor prescribes their weight loss for that they have to do cardio or exercise, but they have lots of pain in there knee, back and shoulder loss your weight but strong your mussels also it reduce the burden from your joined than you will able to push your body for weight loss first strength training for at least two months then start using treadmill cycling best option swimming and static cycling.

What is physical Strength.

It is not important that you are capable to carry your regular weight if you don’t have enough strength and you try to carry weight so you are increasing the chance of injury that why strength is so important for you so will be able to carry sufficient weight able to do any activity in your normal routine.

strength training

Best exercise for strength training

Strength training: Regular physical activity can lower you risk of heart and circulatory disease by 40% when you are active the heat produced by your muscles increases your body temperature making you feel wormer and your heart start to beat faster pumping more blood to the muscles your are using your heart is also a muscles.

If you are active regularly it gets bigger and stronger your muscles are working harder so they need more oxygen you start to breathe faster so your blood can pick up more oxygen from your lungs your lungs.

Work harder to make this happen once tour blood has picked up oxygen it moves to the muscles you are using giving them the extra oxygen they need if you active regularly more capillaries grow in the muscles this is one reason why activity start to feel easier over time getting active is great for people with diabetes.

strength training

If you have type 2 diabetes you have too much glucose in your blood probably because you don’t have enough insulin physical activity helps you use the insulin you do have it also helps your cells use glucose regular physical activity can improve your memory and attention span over time the bit of the brain involved in memory and learning seems to get bigger.

Long tram physical activity leads to a lower resting heart rate and lower blood pressure this helps cut your risk of heart and circulatory disease and there is more reason to smile when you are active your brain produces chemicals called endorphins which reduce the feeling of pain and make you feel more positive getting active cuts down on stress hormones reducing anxiety combine activity with a balanced diet and you will help yourself reach and maintain a healthy weight aim for 150 minutes of moderate-intensity activity per week try to be active every day every 10 minutes count

Some Exercise for developing strength.

strength training

The squat is just a simple exercise where we put a bar on our back and we squat down on the middle of our foot below parallel with our hip crease just below the top of our knee and use the hip drive to come back up the entire body is loaded and here’s the thing it’s a simple exercise but it’s the hardest exercise that’s why most people don’t want to squat you walk into a gym on any day of the week but especially Monday and all the bros are doing bench press rarely will you walk in on Monday and see a bunch of people squatting it’s because it’s so hard the body responds to squats in a the way that it won’t respond to any other lift both muscularly and hormonal.

deadlift is just the simple act of picking a heavy loaded barbell up off the floor we do it with perfect form with a flat and guess what happens when we do that our backs get stronger when our backs get stronger.

They become less vulnerable to injury not more vulnerable to injury we don’t have to be worried about picking weight up with our backs the press or what most people call a military press where we take the barbell out of the rack and just press it overhead is an incredible exercise for upper body utilizing.

The shoulders the rear delfts the rhomboids and the traps and loading the entire body from the barbell at the top of our head down through the bottom of our feet and the bench-press allows us to move the most weight possible in an upper body lift so we love that lift too so even the exercise that the bros do

Monday is perfectly fine to get strong we just want to make sure that we also press and squat and deadlift as well as those four exercise will get you stronger than anything you thought possible and for the life of your lifting career should makeup 90% of everything you do in the gym.


How to stay Fit.

How to stay Fit: There is no guarantee that any diet plan will lose weight 10 kg or 15 kg in 15 days unreal because everyone’s body position is different metabolism, and medical history is different how the diet plan may remain the same it is not practically possible it reduce your calories requirement 2000 calories to 600 or 700 calories it dangerous for you, for example, you are working somewhere crossing road may suffer dizziness and you fall very dangerous you might have died if it is not right diet then.

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What is the right diet?

It is better to consult a nutrients experts people are blindly following diet plans without going into the depth of it and what are the harmful effects and side effects as I said everybody is different and needs to follow the diet according to our blood groups to lose weight healthily while reducing weight increasing immunity level energy level improving stomach issues and sleep this we call healthily losing weight we have to lose fat but not mussel mass is very important there is a common saying Hippocrates father of medicine he said the food should be a medicine and medicine should be a food it means eat that food which is healthy for our wellbeing balanced diet is very important protean intake carbohydrate fruits vegetable fiber micronutrients everything should be is a meal.

Major three meal plan that works very well means breakfast, lunch, and dinner give some time per meal to chew properly not gulping inside chewing digest well and improves the body’s metabolism and there would be satiety foe a longer period so chew your food 35 times and give 45 to 50 minutes to your meal.

  • Breakfast (8 AM to 9 AM )
  • Lunch (1PM to 2 PM)
  • Dinner (8.30 PM to 9.30 PM)

Simple carbohydrate and complex carbohydrate.

Simple carbohydrate increase insulin level and sugar level very steeply rise and rapidly comes down in this case your stomach would be empty early and you feel hungry.

  • Milk
  • Sugar
  • Breads
  • fast foods
  • Soft drinks

A complex carbohydrate is the opposite of a simple carbohydrate it some time to digest and increases satiety and you will not feel hungry early stomach would be full it helps to maintain a 4 to 5 hours gape easily fiber fruits, vegetable salad, potatoes sweet potatoes.

  • Fruits
  • Vegetables
  • Salad
  • Potatoes
  • Brown rice
  • Barley
  • Rai
  • Sweet potatoes

Portion size.

When we are talking a complete meal means three meals breakfast lunch and dinner breakfast should be like a king means having your breakfast complete and properly cooperatively dinner should be less portion size is a very important protean need for satiety.

Oli and fat.

How to stay Fit

Some people remove oil and fat from their meals and diet less protean and fat zero it is very imbalance major cause of your body weaknesses when you remove fat from your body oils are very important real oil, desi oil lubricant for out body joined pain arthritis they very good fats cooking coconuts oil mustered oil is the best.

Water intake.

How to stay Fit

This is very important it is a thumb rule 35 ml of water per kg of body weight is very important to suppose 60 to 70 kg weight need at least 2.5 to 3 litter if water intake is not good toxins waste material will not removed if it occurs weight loss would not in a healthy way it would be in an unhealthy manner and your skin would lose no any starch in your body mussel decreasing and fat would be increasing.

So drink water as much as you can otherwise it may cases of dehydration, constipation metabolism, and skin loss if water intake is not good even if you are following a very streak diet weight would not lose 70% of the human body is made up the water.


Best 6 ways to motivate yourself for weight loss.

Motivate yourself for weight loss: while struggling for weight loss it is important to stay motivated it gives you unmeasurable energy there is no mirror in this world that shows you perfect no one is perfect in this world it’s ok and you should be ok and satisfied with it the external world is not perfect internal is perfect which means inside you is all right. think that you are not perfect you were not perfect you would not be perfect but you are not the only one.

If you make any mistakes it is not realistic to forget that remind that what you did and don’t repeat those thoughts are natural don’t try to stop those which come into your mind. multiple thoughts queue or chain is called thinking when random thought comes into your mind remember your mistake and just laugh and let them go when you think and emphasize negative thoughts you will let them stay alive negative thought for a lifetime.

motivate yourself for weight loss

Times when you see no results while working on weight loss you blame yourself and others don’t get panic the weight loss process is slow but not impossible if others can do that why not you remember that final look that is desirable exercise daily release sweating burn calories destroy your weight feel relaxes and sleep well.  

Table of Contents

Set realistic and achievable goals.

motivate yourself for weight loss

Set achievable goals: motivate yourself for weight loss it is important that you should know what to do and what you are going to do set your daily, weekly, and monthly goals with a scheduled diet plan make a chart, and set the rules don’t go against the rules concise and set that chart of goals that you have set remember one thing while setting goals your goals or your plans must be realistic and achievable it affects.

Reward yourself.

motivate yourself for weight loss

Whatever you achieve celebrate every single moment always appreciate yourself with high self steam motivate yourself for weight loss helps you and gives you lots of confidence proud of your accomplishment whether it is small or big Adopting it is a very good habit gives you a lots of confidence.

Change your mindset.

motivate yourself for weight loss

It is very obvious motivate yourself for weight loss to change your mindset and your thinking doesn’t think negatively grow your self steam self-confidence work on that stay there I can do that I have to do that in any cost any way don’t think about those people whom torcher you distract and distract you don’t discourse these kinds of people stay busy yourself on your mission.

Enjoy exercise.

motivate yourself for weight loss

Exercising daily gives you confidence, motivate yourself for weight loss , and dedication enjoy your exercise with motivational music see yourself in the mirror while pumping your body, find changes that you bring in a week it reminds you what are you missing, and ask a fitness consultant to take some tips.

Get support:

motivate yourself for weight loss

Observe the People surrounding you are healthier than you get inspiration from others also get support from social media to watch movies and clips of bodybuilders take support from your family members ask for diet and motivation say to them don’t force me to eat unhygienic rich fatty and junk foods don’t show me let me small.

Self discipline.

motivate yourself for weight loss

When you set your goals and plans your self-discipline usually breaks within a week or more than a month the turning point of this broken self-discipline is one day you use a mobile phone or some external activities you get distracted you come into the comfort zone and naturally no one wants to go out of this circle on one want any pain the problem is a pain if you are getting pain in your goals that you set that is not pleasure, not priority means goal you set has less probability if someone tall you follow this discipline your mindset his or her mindset is different your ability and other’s ability different conditions, willing power are different so make your self-discipline while measuring your ability.