By Daniel Ferdinands What does a great “Gain Muscle Diet Plan” consist of? What are the essential components to any meal plan that is catered to muscle building? This article will answer these questions and address the importance of carbohydrates, proteins, oils, water and caloric […]
By Geet P Though heredity does play a role in determining you weight, good weight training and smart diet can help you exceed your genetically determined weight. Before you start you must make sure that your body mass index (commonly referred as BMI) is less […]
By Paul MacIver
Many underweight men and women desire a healthy body weight. Although some have accepted their skinny body type, most will continue to look for ways to gain weight and develop a good amount of muscles. The most common suggestion is to simply eat a lot. However, eating a large quantity of meals does not guarantee healthy weight gain.
Whether you’re a male or a female, here are a few healthy tips to help you gain weight and build muscle.
1. Modify your dietary habits
Diet modification is essential in order to successfully gain weight and develop your muscles. The first thing you will need to get used to is eating a lot more. It’s important to note that if you currently eat very little, you should not suddenly start eating a lot because your body will not be able to respond properly to this sudden increase of food. Instead, gradually increase the number of meals you eat in a day and then increase your meal sizes.
Your diet should be well-balanced with healthy high-calorie foods. Fruits and vegetables contain many vitamins and minerals which are essential for the formation of muscle mass. Whole grains such as oatmeal and brown rice are rich sources of carbohydrates and proteins which are the basic macronutrients needed for building muscles and gaining weight. Fish, eggs, meat and milk should also be added to your diet.
2. Begin weight-gaining exercises
Without the help of weight gaining exercises, anyone who modifies their diet to gain weight will most likely develop fat instead of muscles. There are many basic weight gaining exercises, but among the most effective are the ones listed below:
- Simple weight lifting exercises using dumbbells. These include dumbbell presses, shoulder press, dumbbell rows and lunges. Start by using light weights before progressing to heavier ones.
- Squats. These are very useful for weight gaining as they make use of all the major muscle groups in the body. By doing squats, your muscles can be stretched and developed.
- Other effective exercises include dead lifts, bench presses, barbell rows and pull-ups.
3. Get adequate rest and sleep
It’s important to get enough sleep so that your body can repair itself from stress and exhaustion. Without 8-10 hours of quality sleep per night, your body will not be able to recover as quickly and will leave no room for your muscles to develop. Adequate rest and sleep should be combined together with diet modification and regular muscle building exercises.
Keep in mind that weight gain doesn’t happen overnight, and it would be impossible for a skinny person to gain weight without motivation and proper weight gaining methods. Use these tips and you will see positive results sooner than you think.
WeightGainingTips.com is dedicated to helping underweight men and women gain weight the healthy way – through diet and exercise. Discover the secrets to gaining weight, building muscle and weight gaining exercises. You may freely reprint this article as long as this resource box and links remain intact.
Article Source: http://EzineArticles.com/expert/Paul_MacIver/46533
Cooking is interesting and is the hobby for many people. Most like to cook food of different types and serve to their family and friends. But one has to maintain certain safety measures that actually help the person and the people around him or her stay safe. It is indeed a good habit to practice these basic rules for anyone concerned.
Keep Away Sharp Objects
A kitchen is a place where sharp objects would be there necessarily. But the sharp objects that you use for cutting and chopping vegetables and meat might pose a danger in handled carelessly. If you are having children around then you need to be all the more careful. A good idea to store them would be to keep them out of the reach of the children and putting them into the wooden blocks or in drawers.
Refrain Wearing Tight Clothes
Experts say that one should never wear too much loose clothes while cooking. You should also remember not to keep your hairs untied and in front if they are long enough. This will prevent anything from catching fire. A good idea would be to wear a cooking apron and safeguard yourself and also protect your dress from food spillage.
You should not wear any jewelry that is dangling. Suppose you are wearing bracelets. There are chances that the bracelets will get tangled in the handles of the pot.
Use the Pot Holders
It is stupid to hold the pots directly and then get your hands burnt out. This is because the pots are surely going to get heated while you are cooking. So, keep the pot holders around and use them at times when you really need then for moving the cooking utensils and vessels.
Keep the Pots Away
Do not let the children come closer to you while cooking nor allow them to touch the flame or the objects that you have cooked in. this will prevent them from burning their hands or spilling the food on them or the floors.
Keep Your Kitchen Clean
Sometimes food might fall down on the floors accidentally. If so happens to clean the floor immediately and keep then dry. This will prevent people slipping and falling in the kitchen area.
Use Fire Extinguishers
Because the kitchens are is prone to fire so it is safe to keep a fire extinguisher in the area and be ready for adverse situations.
Maintaining all these precautions in your kitchen area can prevent accidents and help to keep one safe. This also helps them to prevent any kinds of mishaps from arising.
To know more about Vegan recipes, please check our website.
Article Source: http://EzineArticles.com/expert/Achal_Mehrotra/1934376
By Catrina Bengree This month I have had interactions with two people who were settling for their current situation regarding food and their bodies. The first person told me that, “She knew she would always be overweight”. The second one informed me that “She will […]
By Andy Gibson
Biliousness in any person arises because of disorder of biliary secretion. The condition is marked by symptoms such as nausea, headache, loss of hunger, coated tongue, constipation, clay colored stools, darker urine, lassitude etc.
In a more severe form of biliousness, symptoms of jaundice also develop, usually white start appearing in the eyes. The jaundice is produced by the absorption of bile into the blood stream and the deposition of the bile in the tissues.
Biliousness, in fact, arises because of digestive disorders resulting from persistent error in eating habits. When an individual persists in eating wrong food, day after day, especially protein rich and fat rich foods indigestion builds up. Due to this, there is a constant intestinal disturbance, resulting into thickening of the mucous membranes lining the intestinal canal. The membranes in the biliary duct, which conducts the bile from the liver into the duodenum, also get inflamed. Such inflammation in the bile duct diminishes the amount of bile that may pass into the small intestine.
In some cases, biliousness may also be caused by destructive emotions such as fear, anger, resentment, depression, jealousy, irritability, etc. Any destructive emotion of the nature described above would upset the functioning of the glandular system and bring about digestive disorders.
The inflammation of the mucous membranes of the small intestines together with the decreased flow of bile into that part of the alimentary canal, results into more and more fermentation and putrefaction of the food. All the symptoms associated with biliousness are only indicative of such intestinal putrefaction and fermentation, either caused by diet errors or by emotional upsets or both.
The liver too, becomes congested and there could be vomiting at times. The vomit may contain bile too, which is either bitter or sour in taste. As a matter of fact, the liver is only helping the sufferer to get well by eliminating the waste. The patient should not get upset when there is such vomiting. He should fast completely as his stomach is not able to digest the food. Most likely he will have no sensation of hunger. During fasting, the sufferer should take small sips of water at intervals. This will provide a cooling effect to the stomach also. After a day of fast, the patient should take tender coconut water or juice of carrot or ash gourd for the next tow days without adding any salt or any other seasoning.
These juices are highly alkaline and provides necessary cooling effect and drives out the poisons from the stomach. The sufferer will feel highly relieved by these fasting.
During these days and also later, the patient should have a cooling abdominal wet pack, thrice or four times a day, each time for an hour or so. It helps a lot, as it soothes the internal intestinal organs and the liver. A wet pack should also be applied locally over the forehead.
The abdominal wet pack will also help the patient in having normal bowel movement. If the patient is constipated, he should take a shallow hip bath. For this purpose, water should be filled in a tub to a height of about three inches and the sufferer should sit into it for about fifteen minutes or so.
In cases of chronic constipation, it is advisable to take the non violent enema, once or twice in a day. The water used, should normal tap water and no chemical or soap should be mixed into it. A clear movement of bowel relieves liver from over working. During these periods of water cure, in the beginning, patient should fast for two or three days.
If the above programme is followed by the patient with sincerity he will feel much better within two or three days. The intestinal congestion, the basic cause of biliousness, would have been reduced to a great extent.
After the initial two days of fasting and water treatment, according to methods suggested above, the individual should take to a radical diet reform. These kinds of food require secretion of gastric juices by the liver in ample quantities and the liver begin sluggish, cannot provide large amount of such juices with the result that these foods follow the programme outlined below for an outlasting relief.
- If your bowel is evacuated completely, fine, else take non violent enema to clear the remaining stool.
- If the patient’s condition persists, he should go to the nearby lawn and walk bare food on the grassy lawn. Inhale and exhale deeply. The air in the morning is very refreshing and will give you lot of energy.
- In the morning, take tender coconut water or ash gourd juice. If they are not easily available, take carrot juice or any other vegetable juice. Don’t gulp the juice but take it in small sips, so as to allow the saliva to mix with it. This will allow smooth digestion and will not over work the liver.
- Soon after taking the juice, apply cooling abdominal wet pack for about half an hour. A wet pack could also be applied over the head. Thereafter, take a full body bath, relax and do some deep breathing.
- In lunch, take raw and steamed vegetables with a piece of raw coconut. Chew the food very-very thoroughly. The quantities of the food should be moderate and one should avoid over eating.
- In the evening, take again juice of some vegetable or juice of some seasonal fruit without adding any salt. Apply abdominal wet pack once again for half an hour.
- In dinner, take raw and steamed vegetables with little cereals, without any butter. No grams or pulses should be taken during the course of treatment.
- Once a week, the individual can fast on juices or tender coconut water taken moderately thrice or four times a day.
A human being personifies body, mind and spirit and heath can be regained only if the total approach is adopted. The sufferer must take a positive step to step away from tension, to maintain emotional poise.
No tranquilizers should be taken and stimulants and sedatives should also be avoided. All these drugs affect the liver and other digestive organs.
I firmly believe that the whole universe is inter-connected. Our body, mind and spirit are deeply rooted with each other. If body is sick, the mind cannot relax or feel good. And if mind is not relaxed, it will give birth to stress and that will lead to chronic health problems.
So, it is clear that in order to posses a sound body we must have a calm and peaceful mind. Without a sound mind we cannot expect our potential growth or development.
Article Source: http://EzineArticles.com/expert/Andy_Gibson/2325820
By Kevin Nolan Hill Almost every male species in this world would dream of having a well-built body, and therefore, they tend to build up on weight as much as they can. A well-built body is one that has a good amount of muscle mass, […]