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Health: Healthy Lunch Ideas

Healthy Lunch Ideas are the best way to stay fit and healthy in today’s fast paced and mostly automated lifestyle. Can you imagine spending 15 to 20 dollars on lunch a week and some spend this daily? Well, stop imagining because that is what many people are doing today. Not many are taking lunches to work and we are suffering the consequences. Everyone wants convenience but with convenience comes a price that may be very costly. The fast food lunches you are consuming are high in salt, fat and calories. How productive are you at work after eating a fast food meal for lunch? And not only the feeling but the cost will also add up month after month. With today’s economy we should be looking for ways to save money and in turn living healthier lives.

It is not difficult to bring your own lunch to work. It may take some planning and preparation time but the results you will have on your health and wallet are worth the extra time. Some valuable food choices you may consider are whole grain breads, pitas and wraps, vegetables, eggs, tuna, cheese, salmon and lean meats. The days of the boring sandwiches are long gone.

Try making yourself a delicious and nutritious sandwich with grilled chicken, lettuce, light ranch dressing in a whole grain pita. Perhaps a lettuce wrap is what you are craving; try them with salmon and light Asian dressing for a twist to the ‘old’ sandwich routine. Leftovers make great lunches too. Try some tuna fish on whole grain bread with cucumbers and lettuce.  My favourite is hummus with veggies, but the possibilities are endless. Let’s not forget to bring along fresh fruits and vegetables to make your lunch a truly nutritious one. With some thought and planning, nutritious and inexpensive lunches are possible. Save your wallet and your waistline. Say good-bye to fast food and say hello to a wonderful and healthier you.

 

Healthy & Fitness Lifestyle Tips

Healthy and fitness lifestyle tips can be very useful to you in leading a healthy life if you follow them with utmost dedication and will power. These tips are not hard to fit in your life instead they are very easy to follow if a person is willing to live a healthy lifestyle and is ready to make simple efforts for that. Here in this article we will focus on a few most easy and important healthy and fitness lifestyle tips that will make your bad habits change into good and healthy ones.

First and the foremost it is important to eat a very balanced and a nutritious diet instead of consuming anything you feel like at any time of the day. Since we all know that a majority of the problems today are caused by the unhealthy eating habits in the people so it is important to switch over to a very healthy diet that constitutes of the right amount of nutrients like proteins, vitamins and minerals. You should limit the consumption of carbohydrate foods and fatty foods. Instead your diet should constitute of more of fresh vegetables and fruits.

Secondly, the most difficult but the most effective of the healthy lifestyle tips is to quit the unwanted and the unhealthy habits that do not do any good to your body instead only works at slowly and gradually deteriorating the body system. These habits include consuming alcohol, smoking, chewing of tobacco and taking drugs. Addictions to these habits only aim at killing you, though you might not see the side effects of them so soon and when you notice it might get too late. So if you want to live a healthy lifestyle then it is important to give up these nasty habits that are harming your body.

Thirdly, follow a good exercising schedule. Your body in order to stay healthy needs a few hours of work outs so that you are able to burn those extra pounds that can in some way hinder with your health. You should do at least 15-20 mins of fast walking everyday as walking is considered as the best option to stay healthy because walking helps in complete motion of your body that many exercises fail to do.

Fourthly, amongst the long list of healthy lifestyle tips is the tip that many of the people do not follow. A regular visit to the doctor is a must for general check up and should not be ignored. Do not take it for granted that if you are not facing any problem superficially then you are fit from inside as well. It is better to consult a doctor from time to time to prevent the problem from getting more severe and serious.

Lastly, it is very important to be surrounded by a good social network of people who have a positive approach towards life and are ready to stand and support you in your time of need. Try to remain happy in your life and do not nag about things. A happy mind and heart is the key towards a healthy body. Following these healthy lifestyle tips will improve the quality of your life to a great extent and help you in living a healthy and a stress free life.

Home Fitness: 7 Simple Ways to Break Strength Plateaus

Lifting weights is a great form of exercise. A great routine will combine both power and hypertrophy methods at varying intensities – this ensures the body continually adapts to the varying demands of the exercises. Here are 7 simple ways to break strength plateaus:

Change the Frequency

As our strength improves we tend to perform more demanding workouts for example a 2er Split Trainingsplan. Our muscles tend to require more time to recover and repair. Try giving your body an extra day of rest or by working upper and lower body muscle groups on different days.

Change Exercise

Our bodies adapt and become accustomed to repetitive exercises. If you cease to see strength gains with a certain exercise try to incorporate different exercises that target the same muscle group(s).

Vary the Number of Sets

Increasing or decreasing the number of sets can help in keeping our bodies from adapting breaking through plateaus.

Vary the Number of Repetitions

Changes to the number of repetitions can also help get through plateaus. For instance, if you are currently doing 8 reps with 60 pounds, you could do 12 reps with 50 pounds to produce strength gains.

Breakdown or Drop Set Training

This method of plateau breaking incorporates post fatigue exercises. Once you have completed a set, you can immediately decrease the weight and do 2 or more additional exercises. For example, after performing a set of leg presses at 90 pounds one could immediately reduce the weight to 75 or 80 pounds to perform additional repetitions. While often uncomfortable this can provide the shock the muscle needs to get through plateaus.

Assisted Training (Spotter)

Having someone assist or spot you during exercise can allow you to reach additional repetitions that you otherwise would not be able to on your own. Not to mention the additional safety provided by a spotter.

Change the Speed

Slowing down your movement is another great way to get through plateaus. Slowing down your exercises reduces the role that momentum plays, and allows for greater muscle force.

 

Sources: https://www.fitnessinsider.de/muskelaufbau-guide-mit-trainingsplan/