Weight gain tips

Weight gain is something that isn't easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

Weight gain tips1)

Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

Weight gain tips 2)

Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

Weight gain tips 3)

Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits.

Weight gain tips 4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

Weight gain tips 5)

Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories

Healthy weight gain tips

Use these healthy weight gain tips and tools to help gain weight:

• Start with  Calorie count to find out how many calories you will need to reach the weight you desire.
• Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.

• Eat healthy breakfast with an extra slice of whole-grain toast and peanut butter.
• Mid-morning and afternoon food should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
• Don't eat unhealthy fried foods. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
• Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
• Drink healthy food such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.

Weight gain tips

Learn how to gain wight? sweat apples are perfect for weight gain if eat daily. These tips are very beneficial for heart patients.

If you have very slim and smart body or you are suffering from weakness and debility, then for this problem take daily one sweet apple. Cut it into very thin slice.

Now cover it with stainer or a very tin cotton cloth and leave it in open air.

In morning use this apple with milk in your breakfast. Within a month you will be fit and healthy. In case of heart weakness you can also take an apple a day, it is best for curing heart weakness.

 

Green tea for weight loss

If you drink green tea you can-

• Lower cholesterol
• Increase burning calories
• Enhance fat oxidation

Burns fat naturally
Green tea contains high concentrations of catechin polyphenols. These compounds work with other chemicals to intensify levels of fat oxidation and thermogenesis, where heat is created in the body by burning fuels such as fat. Drinking Japanese green tea regularly will increase your metabolism and help burn fat safely and naturally.

Lowers cholesterol and increases energy expenditure
Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This promotes the burning of fat.

The thermogenic effect was originally attributed to its caffeine content. However, green tea stimulates brown fat thermogenesis far greater than a comparable amount of pure caffeine. It appears that the catechin-polyphenols, in particular epigallocatechin gallate (EGCG), and caffeine that naturally occur in green tea work synergistically to stimulate thermogenesis and augment and prolong sympathetic stimulation of thermogenesis. It has been shown to increase 24-hour energy expenditure and fat oxidation (caffeine only increases metabolism during the time you take it).

Weight is gained as excess sugars and fats are stored in the body as fat cells. Green tea catechins can help prevent obesity by inhibiting the movement of glucose in fat cells. Epigallocatechin gallate (EGCG) has been found to be especially effective. There is now good evidence that green tea catechins are related to reductions in body fat.

EGCG is a powerful antioxidant with positive qualities but a balanced diet and exercise, lots of it, are of paramount importance to any weight reduction program.

Weight loss Exercises:

Weight loss isn't always easy and it helps to learn what weight loss is all about. Get the basics for how to lose weight with diet and exercise tips

Weight loss foods

 

Why do you need to know about Top fat burning foods. There are several foods that help burn fat and some of them are known to be a miracle foods. Apples, pears, oranges, tangerines and grapefruits are also known for their fat burning properties.

Nuts are another important food burn the fat that can be used daily. All these foods contain different substances and minerals that burn fat.
HI VitaminC (citrus)-rich foods such as limes, lemons, oranges, guavas, grapefruits, papaya, lime are also fiber-rich foods have the properties of fat burning so they useful for fat food burning and called fat burners or fat fighters.
Green tea increase your metabolism and helps burn more calories.
Peppers as one of the important in the diet of fat burners, peppers contain capsaicin, which helps to increase metabolism and helps burn extra calories.
Fish oil is oil that is excellent to help your body burn more fat efficiently.Honey also helps mobile extra fat deposits in the body.

Banana Diet for Weight loss in Urdu

Banana Diet for Weight loss in Urdu:

Banana Diet for Weight loss:

The Morning Banana Diet is a very simple plan for weight loss. For breakfast you have only bananas. Then you can eat what for lunch, dinner and snacks, as long as you do not eat after 08.00 pm The only restrictions: To avoid ice, dairy products, alcohol or dessert after dinner, and the only drink you can have with food, water at room temperature . A sweet afternoon snack is allowed.

One of the most popular aspects of the plan is the lack of emphasis on movement. Dieters are recommended, they only do so if they wish, and it remains to be done in a way that the least stressful.
Bananas can reduce blood pressure, give you healthy skin and hair, and are naturally "heart-healthy"
Banana do not contain high amounts of fiber, but the fiber which they do contain tend to bulk in the stomach after consumption. This makes you feel full longer. Therefore, snacking on bananas throughout the day will help you to satisfy your hunger and stop your cravings for sugary or fatty foods.
Aside from eating bananas for breakfast and avoiding late night eating another rule of the diet is that you must go to sleep before midnight every night. There are many other weight loss tips here in Urdu.

How to lose weight fast in Urdu?

Weight loss diet plan Tips in Urdu

Peanut butter or pasta?

Peanut butter or pasta? That is the question asked by many endurance performers as they read some of the new sports nutrition research literature. Following decades of athletes subscribing to the gospel of carbohydrate loading, a new paradigm is raising questions.

Is fat the fuel of the future?

Research published by groups in Denmark, Buffalo, New York, Australia and South Africa are all placing a favorable twist to the concept of "fat loading" as a functional option to carbohydrate loading.
The Danish study reported that the running time to exhaustion, on an 80% of Max VO2 task, was similar in both the high fat diet and the high carbohydrate diet groups following 4 weeks of training while on their respective diets. It also showed, through respiratory exchange ratio (RER) measurements, that the high fat group increased their energy expenditure from fat as training progressed - suggesting an adaptation in progress.
The Buffalo, NY studies showed similar results with no negative blood chemistry indicators indicated.
South African studies compared a high fat group to a high carbohydrate diet group on three types of exercise performance. As expected, during short periods of high intensity (anaerobic type) exercise there were no differences. However, when exercised to exhaustion, differences appeared. The high carbohydrate group lasted 50 percent longer on high intensity bicycle exercise tests than the high fat group. At moderate intensity exercise the high fat group cycled 87% longer than the high carbohydrate group. The latter probably represents the recreational marathoner, the ultra marathoner or the Iron Man competitor whereas the former represents the competitive marathoner. (An intuitive observation not a scientific fact.)
As more studies on the subject appear, the investigations are focusing on the how and why does this happen, at what intensities is the information applicable and does the type of fat make a difference. There are also observations centered on the suggestion that a high fat diet triggers the production of aerobic related enzymes in muscle which allows for more aerobic energy to be available. (There is no anaerobic mechanism for fat metabolism.) There is also speculation that fat loading increases the amount of intra-muscular (between the muscle fibers) fat which is more available for metabolism than the subcutaneous fat and that serves to spare muscle glycogen for longer periods.
I have no conclusions to offer yet. Simply stay tuned with an open mind as this subject unfolds. And remember that muscle glycogen depletion is only a limiting factor in endurance events lasting over 1.5 hours at relatively high intensity. I know of ultra marathoners who consumed peanut butter from the jar during a race.

Happy running while you wonder.

Healthy Eating - What’s on Your Plate?

In our society a portion sizes have increased to the point where our dinner plates look more like platters. We expect more for our money and unfortunately that is leading to more for our waistlines as well. Canada’s Food Guide to Healthy Eating clearly outlines what a portion is for each of the food groups and it’s less than you think! Let’s break down each of the food groups so we can see what we need.

Vegetables and Fruit

• 1 serving = 1 medium sized carrot, apple, banana, tomato, etc., ½ cup 100% juice, ½ cup fresh, frozen or canned vegetable or fruit… at least 1 cup of raw leafy vegetables.
• With whole pieces of fruit look for ones that are about the size of a tennis ball.
• Remember fruit or vegetable juice counts but keep it to 1 cup per day. It is better to eat your veggies than drink them

Grain Products

• 1 serving = 1 slice of bread, ½ cup rice, pasta or couscous, 30 g cold cereal, ¾ cup hot cereal, ½ bagel or flat bread.
• Choose whole grains and brown at least half of the time.
• The easy way to measure is by using your fist. A women’s fist tends to be 2 servings or 1 cup and a man’s fist is 3 servings or a cup and a half.

Milk and Alternatives

• 1 serving= 1 cup milk or fortified soy beverage, ¾ cup yogurt or kefir, 50 grams of cheese.
• For cheese remember to choose a lower fat cheese, less than 20% MF. And watch the serving size, it should be about the size of 2 9-volt batteries.
• Drink skim, 1% or 2% milk every day. Have 2 cups of milk daily to meet your needs for Vitamin D.

Meat and Alternatives

• 1 serving = 75 g of fish, poultry or lean meat, ¾ cup cooked legumes, ¾ cup tofu, 2 eggs, 2 Tbsp of peanut or nut butters, ¼ cup nuts and seeds.
• This is a group where we tend to choose too much. A serving of meat should fit in the palm on your hand.
• Choose meat alternatives often, not only are they lower in fat but they are less expensive as well.
• 2 servings of fatty fish a week such as salmon, herring, sardines or trout will give your required amount of omega-3 fatty acids.

Putting it all together

Check out Canada’s Food Guide to determine how many servings of each group you need. It is broken down from ages 2 to 51+ and for males and females. Plan balanced meals that contain at least 3 out of 4 food groups. For example, a breakfast of whole grain cereal, milk and an orange provides a balanced meal. At lunch and dinner time divide up your plate appropriately to keep your portions healthy. Choose a plate that is the size of a Frisbee. Don’t fill a large plate right to the edge, keep food in the middle. Fill at least half your plate with vegetables. The other half is divided in quarters. One quarter for grains or potato and the other for meat and alternatives. You can accompany your meal with a fruit for dessert and a glass of milk if desired. Other foods, such as pies, cakes, donuts, soft drinks or alcohol are higher in fat, sugar and/ or salt and calories. These should be enjoyed only occasionally.

Breakfast of Champions

 Diet & Nutrition Breakfast of Champions

Push that snooze button one less time and you could be doing something to help in achieving a healthier lifestyle, eating breakfast. Mom was right (even if you may not want to admit it); breakfast is the most important meal of the day. Although we have all heard it before, let’s review the many concrete reasons to start your day off with a solid meal.

It provides essential nutrients:

Your body needs 50 different nutrients everyday and breakfast provides some of those vitamins and minerals. Breakfast eaters are more likely to meet their nutrient intake requirements. If you skip breakfast you may not make up for those nutrients later in the day.

It keeps you slim:

Many studies have shown that those who eat breakfast are less likely to be overweight than breakfast skippers. A morning meal revs up your metabolism. Also, those who skip breakfast tend to eat more throughout the rest of the day.

It sets the tone for a healthy lifestyle:

Those who eat breakfast tend to make healthier lifestyle choices overall, including healthy food choices and more physical activity. Eating breakfast may reduce your risk of serious illness including cardiovascular disease, diabetes, stroke and cancer.
Although any breakfast is better than none at all, here are some general guidelines to help get your day off to the best start;

Choose 3 out of the 4 food groups:

All balanced meals should include at least 3 of the 4 food groups from Canada’s Food Guide; Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives.

Energy to last:

To give your body long lasting supplies of energy think about a bigger breakfast. Ideally, breakfast ought to provide about 25% of your daily calories. This will help you last through the morning and lessen the temptation for empty calories at your morning coffee break.

Make sure to get protein:

Protein is a key ingredient in a healthy breakfast. Protein will come from either the Milk and Alternatives of Meat and Alternatives groups.

Include fibre:

Fibre helps you to feel full longer. Where simple carbohydrates spike blood-sugar levels and leave the body starving for energy later on, a whole grain choice, high in fibre, will help sustain you until lunch.
After a night of sleeping, your body is literally starving in the morning. Eating a healthy breakfast gives your metabolism that kick-start which will help you burn calories all day. Some people have a hard time eating when they first wake up. As long as you eat within 2 hours of waking you are doing fine. If you currently don’t eat breakfast, try having anything, even just a piece of fruit to start off with. Once you retrain your body you will wake up hungry and ready to eat. It is also imperative that you look at late night eating habits. If you eat up until you go to bed, of course you will feel full in the morning. Stop snacking 2-3 hours before bed. Keep reading for ideas to get your day started off right!

Power your Day - Quick and Easy Breakfast to Go!

Blueberry Smoothie with “Toasted” Cheese Sandwich

Prep time: 4 minutes. Ingredients: 2 slices whole-wheat bread, ½ cup high fibre, whole grain cereal, ½ to 1 cup skim milk, 1 cup frozen berries, 1 oz low fat cheese. Pop the bread in the toaster. Mix the cereal, milk and berries in the blender, blend till smooth. Stick the cheese between the warm slices of toast and microwave for 15 seconds. It tastes grilled - but there’s no wait.

Banana Wrap-up’s with Milk

Prep time: 2 minutes. Ingredients: 2 Tbsp peanut butter, 2 waffles (try to find a variety with added fibre), 1 medium banana, 1 cup skim or 1% milk. Microwave the waffles briefly and spread a tablespoon of peanut butter over each. Cut the banana in half lengthwise and place a half on each waffle. Roll it up to make a wrap. Wash down with the milk.

One Minute Omelet Sandwich

Prep time: 2 minutes. Ingredients: 1 egg, ¾ cup thawed spinach, 1 slice Canadian bacon (diced), ¼ cup salsa, 2 slices whole-wheat bread, 1 cup unsweetened fruit juice. Stir together the egg, spinach and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until egg is fully cooked. Spread salsa and fold egg in half to make an omelet, then sandwich between the two slices of toast.  Take a juice box and you are ready to go.

Other ideas for a quick breakfast:

• Stuff a whole wheat pita with cottage cheese and sliced fruit
• Grab a hard boiled egg, ½ a bagel and juice
• Try 2 slices of leftover pizza with an apple
• Spread peanut butter and jam on a flour tortilla and roll it up. Take a juice box or milk
• Make your own parfait; layer low fat yogurt, frozen fruit and your favorite cereal
• Take a cereal bar, cheese string and juice box

Remember breakfast does not need to be the same every day. Use a little creativity to get those much needed nutrients and start your day the healthy way.

25 Tips On How To Maintain Healthy Living

In this day and age people are looking for successful ways to live a healthier life. We live in a very busy and chaotic world. Finding time to exercise, spend time with your family, have fun and relax can sometimes be impossible. If you are not motivated to exercise or eat a healthy diet it is still possible to incorporate almost painless ways to live healthier. Follow the tips below, you will be on your way to living a healthy lifestyle.

"The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly"

A Happier Healthy You

1. Use the stairs instead of the elevator
2. Join a fitness club
3. Stretch in the morning when you get out of bed
4. Try a turkey burger instead of a hamburger
5. Exercise with a friend
6. Walk in place while watching TV
7. Drink fewer soft drinks
8. Use skim milk instead of whole milk
9. Eat lunch outside
10. Avoid fried foods
11. Order an omelet with vegetables
12. Don't diet, change your eating habits
13. Eat high fiber cereal
14. Try bread without butter
15. Do light stretches while you shower
16. Take lunch to work instead of eating out
17. Eat a bagel instead of a donut
18. Read the newspaper daily
19. Avoid Soups made with cream
20. Eat an apple a day
21. Keep your mind active with crossword puzzles
22. Eating breakfast everyday boosts your metabolism
23. Limit caffeine intake
24. Exercise 20 minutes a day-three days a week
25. Drink water instead of soft drinks

Dengue Fever & it's sign and symptoms

Dengue Fever & it's sign and symptoms