Holiday Guide Part 1-How To Not Gain Weight On Vacation

Ok Peeps so next week i am out for a vacation to the sun sand and beach and i get many questions on how i am still lean when i get back hehehe!! I love vacations but i am even careful about what i put on that plate and No i don't deprive myself .When you take a trip, does your Diet go on vacation, too? Many people use vacations as an excuse to live it up by eating rich foods they don't normally eat, or eating super size restaurant portions.I admit Vacations should be fun but are you Living just to eat? You can keep a balance between eating good and feeling good and not eat over size portions feeling lethargic

There are reasons why eating in restaurants, as we tend to do most of the time while traveling, is so dangerous for your diet:

• Restaurants often serve large portions, and we tend to eat more when more food is in front of us.
• Restaurant menu items are often high in calories, fat, saturated fat,cholesterol, and sodium and low in fiber.
• At restaurants, you usually have no idea how many calories or grams of saturated fat are in the dishes you order.

• Clues to Unhealthy Dishes

  Concerned about high cholesterol, diabetes, or losing weight? Read menus carefully.
  Thumbs Down:
  • Fried, au gratin, braised, buttered, creamed, escalloped
  • Hollandaise, cheese, or cream sauce
  • In gravy, pan-fried or -roasted, rich, in butter sauce.

  • Clues to Healthy Nutrition

    Grilled chicken vs. fried chicken. Broiled fish vs. fried fish. When dining out, look for possible code words to healthier food with less saturated fat.
    Thumbs Up:
    • Baked, broiled, grilled
    • Poached, roasted, steamed
    • In its own juice, garden fresh

But it is possible to enjoy your vacation without packing extra pounds for the trip home. The secrets: choose foods wisely, make "moderation" your vacation mantra, and stay as active as possible during your trip.When you arrive at your destination, ask the hotel concierge or local residents what restaurants are nearby and what type of food they offer. Or, check out the local tourist restaurant guide; hotels often have these as do airport information booths.Better yet, investigate your eating options before you go. Email or call the concierge of your hotel and ask for restaurant suggestions. If possible, look these restaurants up online to see what their menu choices are. (Of course, if you've got Internet access via your phone, you can look this up during your trip.)

Here are more tips to help you take your diet on vacation:

Vacation Diet Tip No. 1: Go for Zero-Calorie Beverages

You don't need hundreds and hundreds of calories from beverages on top of the extra calories you'll be consuming from food. The good news is there are usually plenty of no-calorie drink options at most restaurants. Ask for lemon or lime for your glass of ice water or order unsweetened hot or cold tea, coffee, sparkling water, club soda, or diet soda.The bad news is that alcohol can be a diet disaster when you're on vacation. Many of us tend to drink more while on vacation -- perhaps frozen margaritas by day and a few glasses of wine by night. Each alcoholic drink can tack on about 150 to 450 calories.

Vacation Diet Tip No.2: Downsize Your Portions

It doesn't make sense to deprive yourself of enjoyable foods while you're on vacation. Instead,Cut by ordering an appetizer instead of an entree. You could also split an entree with your dining partner

Vacation Diet Tip No. 3: Ask Your Waiter 4 Questions

1. Ask how a dish is prepared and served. Then, you can request that your selection be prepared or served differently, if necessary. For example, meats that are fried can often be ordered grilled instead.Some Fats Are Good for You-Polyunsaturated fats: Help lower cholesterol. Found in fatty fish, vegetable oils, and nuts and sunflower seeds.Monounsaturated fats: Substituted for saturated fats in your diet, they help lower bad LDL cholesterol and don't reduce good HDL cholesterol. Found in canola oil, olive oil, olives, avocados, nuts, and nut butters.Opt for these

2. Ask for sauces, gravies, and dressings to be served on the side so you can use a modest portion.

3. Ask that your entree be served with fresh vegetables (no butter or sauce, please) or a side salad instead of the usual french fries.

4.Request whole grains whenever possible. Some restaurants offer 100% whole-wheat bread and buns, whole-grain blend pasta, tortillas, and steamed brown rice.

Vacation Diet Tip No. 4: Order Fruits and Veggies Every Chance You Get

Look for opportunities to order dishes that include high-nutrient, high-fiber fruits and vegetables Entree salads or side salads made with spinach or romaine lettuce are a fun way to get your vegetables. If you're ordering something like a shrimp or chicken, you can ask the restaurant to add some grilled vegetables.

Vacation Diet Tip No. 5: Be Careful With Dressings

Some types of condiments are super-high in calories and fat, especially creamy sauces and spreads like mayonnaise. Opt for condiments that contribute less than 25 calories per serving, like catsup, marinara, mustard, or BBQ sauce.

Vacation Diet Tip No. 6: Go Fishing in Restaurants

Make it a point to enjoy seafood when you eat out. It's a great way to get your weekly dose of fish and their heart-healthy omega-3 fatty acids. But there is a catch -- avoid battered and fried fish dishes. Instead, look for grilled (and non-buttered) selections. If the fish dish comes with a sauce, just order it on the side.

Vacation Diet Tip No. 7: Beware of the Table Munchies

If you're famished when you sit down at the restaurant, those table munchies -- like bread, crackers, or chips -- will be looking really good. But these little bites can add hundreds and hundreds of calories, and fill you up before your meal ever arrives. So tell your server you don't want any or order a no-calorie beverage and a salad or healthy appetizer instead.

Vacation Diet Tip No. 8: Have Dessert, but Share

Part of being on vacation is enjoying life, and part of enjoying life is ordering dessert when you really want to. If your meal has left you satisfied, you can take your dessert with you and enjoy it later when you are hungry again. You can also share your dessert with one or more dining partners, either at the table or later on.

Often it's the first few bites that we most enjoy anyway. So aim for satisfying your dessert craving with a handful of bites that you take the time to savor.

QUICK TIPS 

Fish Is Good for Your Heart

Fish is a healthy choice when dining out. Ordering seafood such as salmon and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts and edamame (soybeans).

Avoid Fried Foods and Added Cheese

Eating out often means getting too much saturated fat, cholesterol, sodium, and calories. How can you spot the dangers? Saturated fats come mostly from meat and whole-fat dairy foods. Tropical oils like palm oil and coconut oil, and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol

Don't Be Afraid to Ask

In restaurants where food is cooked to order, you can make special requests for lighter fare.If you're counting calories -- or keeping an eye on saturated fat, cholesterol, or sodium -- tell your server.

Ask what's in a dish. Find out how it's cooked. A chef can often prepare food using less oil, no butter, or no added salt. If there is sauce, salad dressing, or gravy, get it on the side. Then you can dip -- or skip -- and use less CHOLESTEROL  in the foods you eat increase your cholesterol levels

8 Fitness Habits That You Need to Start in Your 30s

In your 20s and 30s, your body is very different than it is in your 40s and 50s. In your younger years, it's easier to stay healthy, lose weight, maintain a good shape and pack on the muscles. As you age, it becomes a bit tougher.We take our bodies for granted,Eat wrong Drink Alcohol Skip Physical activity in short abuse our bodies to the fullest and its no wonder that that wrinkle on your cheek will come sooner than you expect,The dark circles,Dry skin and not to forget that denims you fit in will be discarded.Age is never an excuse so If you want to be healthy when you reach your 40s and 50s (and 60s, 70s, 80s and beyond), it's time to start forming a few fitness habits now while you're still young.
1. Drink More Water 

A lack of water leads to aging  retention, aging skin, a slow metabolism and many more problems. If you get in the habit of drinking water while you're still young, you can slow the effects of aging.Its a miracle what can be achieved just by drinking water
2. Regular Strength Training
As you age, you lose both muscle tone and strength. The less muscle you have, the fewer calories you burn every day. If you want to stay in shape, it's time to start regular strength training. Cut back on the cardio, and start hitting those weights or doing more body weight training.

3. Learn the Right Form 
Don't take your strength training for granted. While you don't need to worry too much about injuries while young, an older you is more likely to get hurt if you don't work out with the right form. Learn the proper form now.
4. Switch It Up 
If you're regularly changing up your workouts, you'll develop your body in a much more well-rounded way. Instead of sticking with the same cardio or strength training get used to changing your workouts on a monthly basis.

5. Replace Your running shoes Regularly 
You may be comfortable in that pair of trainers, but they wear out within six months of regular running. Build the habit of switching them up after six to eight months of use, and you'll avoid a lot of stress injuries that can be common among runners.

6. MAKE TIME-No excuses
If you have a time fitting in your workouts now, imagine how much harder it will be when you're older. Start making your workouts a part of your life, no matter how hard it is to find time.trust me your body will thank you for it!

7. Do Pilates or Yoga 

You can't just build muscle, you need to improve your balance, posture and flexibility as well. Either Pilates or yoga will be an excellent choice to help you stay fit in every area of your life, so add at least a day or two of these workouts to your weekly plan.

8. Enjoy It
If you can learn to enjoy your workout, it will be much easier to stick with it for years to come. Find ways to spice up the routine, such as listening to good music , doing exercise that you love

So until next time stay fit and keep reading www.bhumicka.com

Spot Reduction ABS? Separating Fact From Fiction!

Imagine how fab it would be if we can take any body part like your Abs arms butt thighs and make all the fat disappear by doing 1 magical exercise..How lovely life would be...We could get our dream abs  by doing just 200 crunches a day and spot reduce 

Unfortunately there isnt That 1 magical workout that can help you fat reduce from 1 spot
U can to some extent spot tone and slightly bring down the inches but that involves a lot of other work from eating right to doing cardiovascular activity.So 100s of clients come to me saying Oh i just want to lose weight from abs!!! Errr Ok !! Or several people in the gym religiously do crunches and situps every day! Duhhh!!!

Let me show you how it works

Just doing crunches wont help u lose that fat. Also there AREN'T ANY UPPER ABS AND LOWER ABS!!!.Anatomically speaking there is  no upper lower abs..The rectus abdominis is 1 single muscle ...They are called upper and lower abs because they are innervated by different nerves and hence emphasized differently

Also the term TONE is simply that u are going replace that gigggly fat with muscle and how can u do it Simply by weight training.Now by weight training i dont mean do crunches everyday!Weight training is when you are lifting enough weights One or 2 body part per day which benefits your metabolic rate.The more muscle you gain the higher your metabolic rate the more fat you will be burning over all.

You  also need consistent fat-burning cardio sessions and intervals, preferably a mix of long slow cardio sessions on an empty stomach and HIT  to lose fat around your waist.Like any other muscle in your body your ab is also a muscle.By doing 300 crunches every day u aren't going to benefit..Would you train your bicep or legs everyday?Treat your abs like any other muscle. U CANT SEE THE AB MUSCLE because we have a lot of fat covering it ...if u can see ur ab muscle (6 pack)using weights will get u more ripped...If it is under a layer of fat focus on diet and cardio then ab exercises in the first place Target it 2 times a week  max Variate the reps and keep it consistent with Hit and clean eating habits..This way the crunches would help ur ab muscle become strong and u get the tone..The cardio and the clever eating will help you get rid of fat overall.So the secret to the abs is not to train the muscle every day! Do you train chest or Biceps every day No! So why is the ab muscle any different?Training it every day will only over train the muscle.The best way is keep a consistent diet full of protein Fruits Vegetables and Fiber.Lift and do endurance activities 3-4 times a week and Your body will thank you.

QUICK TIP-----Your Abs are working every time you stand and sit straight. Even when you are exercising, your abs are being worked to stabilise your torso in almost all the EXERCISES like squats,Bentovers,etc. So high endurance is something that comes naturally to them, what you need is to strengthen them. For eg., if you are able to perform 50 crunches, then you will surely not be able to do 50 push ups with the same ease, because push ups are a lot tougher. Thus you need to choose such exercises which will work your abshard in few (5-20) reps to develop them.

So untill next time train your abs sensibly Eat right cardio hard and lets see those ab muscles soon 

Ask The Expert Marathon Running-Beginners Lets Prepare You Your Complete Guide

Running a marathon is an incredible goal for runners, but marathon training and the race itself is not something easy. While I think that any healthy individual who is willing to commit to the training can complete a marathon, I don't recommend that runners jump right into the marathon distance (26.2 miles or 42 K). If you've never trained for any kind of endurance event, you should work on building your running base mileage for at least six months before you start thinking about participating in a marathon.
Once you've established a regular running habit and are running 3-4 days a week, it's a good idea to by racing a shorter distance race, like a 5K (3.1 miles) or a 10K (6.2 miles)Getting some race experience is good preparation for your marathon and will get you excited to start your training.

How to Get Started with Marathon Training

Medical check-up: Even if you've already been running,Get a general checkup with the doctor and let him or her know your plans to train for and run a marathon.

Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes  is an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra  is also very important for women to stay comfortable while running. Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat and help you keep comfortable.Also a good water bottle is important.

Nutrition and Hydration for Marathon Training and Running

If you already eat a healthy diet, you don't have to make too many changes when you start training for a marathon. The diet recommendation for marathon runners are not that different than nutritional guidelines for non-runners.

Pre-run eating: It's important to make sure that you're properly fueled for your runs to get the most out of them. Try to eat a snack or light meal of about 250-300 calories about 1 1/2 to 2 hours before you start running. Eating immediately before running may lead to cramping, and running on an empty stomach may cause you to run out of energy.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.

Post-run eating: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your runs, you can reduce muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Power bars or Luna bars, are convenient options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.

Long run nutrition: Long runs have special nutrition and hydration requirements  so make sure you're prepared heading into your long runs. For example, you'll need to make sure  replace sodium lost through sweat during runs longer than 90 minutes.
You'll also have to consume calories since you'll be burning through your glycogen storage. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you plan to carry extra food or gels. If you're feeling hungry or low on energy, you can definitely eat "off-schedule".

Nutrition and hydration are critical to training for and running long distance races such aS HALF AND FULL MARATHON RUNNERS. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.

It's important To eat before running to make sure you're properly fueled. A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here are some of the best foods to help runners achieve a healthy diet.

1. Whole Grain Pasta and Bread -Why It's Good for Runners: Runners need plenty of carbohydrates to fuel workouts, and breads and pasta are obvious choices. But, let's face it, not all breads and pasta are created equal. Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. So, as compared to white pasta and bread, you'll get more nutrients from whole grains and the increased fibre will help you feel fuller longer 

2. Eggs-Why They're Good for Runners: One egg satisfies about 10 percent of your daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. You'll also get about 30 percent of your recommended amount of vitamin K, which is crucial for bone health.

3. Beans-Why They're Good for Runners: Cooked dry beans like pinto, lentil, garbanzo, and split pea are high in protein and fiber, a plant source of iron and low in fat.

4. Salmon-Why It's Good for Runners: Salmon is an excellent protein source, but it's also one of the best food sources of omega-3 fats, essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon also has protein, vitamins A, B and D as well as a range of minerals vital to a balanced and healthy diet.

5. Sweet Potatoes-Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.

6. Low-Fat Yogurt-Why They're Good for Runners: Sweet potatoes contain the always-important carbs and are an excellent source vitamin A, a powerful antioxidant. They're also a good source of vitamin C, potassium, iron.

7. Bananas-Why They're Good for Runners: A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe pre run "because they're unlikely to cause gastrointestinal issues.

8. Peanut Butter-Why It's Good for Runners: Peanut butter is tasty and satisfying, which makes it a great food for runners who are trying to lose weight. The protein and fiber in peanut butter helps you feel full and it's not fattening, unless you overeat total calories that day. For example, eating a whole wheat bagel with peanut butter will make you feel fuller than if you ate a plain white bagel. Peanut butter is also a source of protein, needed to build and repair muscles damaged during training.

9-Quinoa-Why It's Good for Runners: For those runners who are bored with pasta, quinoa is a tasty alternative. Quinoa is not only packed with carbs, it's also very rich in protein. A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.

Ramadan-Fast,Feast And Fit.Your Fitness Guide During The Holy Month

With Ramadan just around the corner, Muslim bodybuilders are scrambling to figure out how they will maintain their gains during the month.Abstaining from food and drink is what becomes a pain point for bodybuilders.Not only bodybuilders even people who want to stay fit end up losing their stamina and complain of weight gain after ramadan..These two are extreme problems for people who want to stay fit and bodybuilders who want to gain During this month of the Islamic calendar, Muslims fast and abstain from consuming any kind of food or water from dawn until sunset.By resisting the basic ingredients which sustain life, we remember and are thankful for the immense blessings that God Almighty has bestowed on us in our daily lives, something which we often take for granted.

In addition to the physiological benefits of giving rest to the digestive system, this month-long exercise strengthens self-control, patience, tolerance, determination, humility and unity, while allowing us to refocus on how God ordained us to live our lives.

When fasting in summer, the stresses on the body are more extreme. There is less time for eating, praying, and sleeping in the night hours, and completing required tasks during the day can be more difficult due to heat and extended hours without sustenance. Unfortunately, many Muslims in the month of Ramadan end up eating unhealthy foods or overeating and/or by abandoning all exercise due to fasting and time constraints. In addition to getting less sleep, this leads to weight gain, muscle loss, illness, and lack of energy. with careful planning, it is possible to start, maintain, or improve eating and workout habits during the month of Ramadan.Here are some tips that should help you get through the month with ease 

KEEP EXERCISING Don’t use Ramadan as an excuse to have an extraordinarily long break in your workouts. Try exercising either just after suhoor (your first meal) or just after you break your fast. In either scenario you will have relatively higher levels of hydration and energy levels .Don't exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset)

EAT WELL (WISELY) I know after hours of fasting these letters will actually be a blurr Who wants to hear something like this after 14-15 hours of fasting?..Depending on your household, Ramadan is usually accompanied by fried foods and sweets. To make matters worse, portions are unusually large. The key here is still portion control.Avoid big meals and eat slowly.Avoid deep fried food and red meat as it causes acidity and digestion problems.After breaking your fast try eating smaller meals after every 2 hours.This will not play havoc on your digestive system and eating every 2 hours will gradually provide nutrition to your body and keep your metabolic rate high.

WHEN YOU BREAK YOUR FAST-Though it's tempting to gorge on anything edible in sight once the sun sets, About the worst thing a faster can do is overdose on refined carbohydrates and refined sweets at nighttime.It takes about 20 minutes for a signal to go from your stomach or your G.I. tract to your brain to tell you you’re full,So if you eat very quickly, you’re much more likely to overdo it right when you break fast.The same goes for the pre-dawn meal by breaking  fast with dates and water, milk or watered down fruit juice, before moving on to a light starter such as a broth-based soup and crackers meal.Then, you can have a healthy and balanced meal including a protein, vegetable and ideally whole grain side,while continuing to re hydrate your body with water

DRINK WATER -LOTTT OF IT  Try fitting 4-5 cups when you have your early morning meal, and another 3-4 cups after you break your fast in the evening. This will help keep you properly hydrated.I cannot emphasize the importance of drinking water during ramzan. Water will help you flush your toxins and also 

BRIEF WORKOUTS Take a break from your longer workouts for the month. Keep your workouts brief, between 45 to 60 minutes. With your workouts now shortened, make every inch of movement matter.Cut cardio down to a minimum during Ramadan” and opt for resistance training instead, focusing on compact movements,if opting for cardio go for brisk walking or cross trainer.Timing matters too. “The best time to work out is at nighttime during Ramadan, or before the pre-dawn meal” when your body is well-hydrated

WATCH THE CALORIES This means keeping your caloric consumption the same as your regular consumption levels when it is not Ramadan. This means that if your consumption level was 2,500 calories per day prior to Ramadan, it should remain at 2,500 calories per day during Ramadan

TAKE A MULTIVITAMIN You might find yourself eating a smaller variety of foods. Take your multivitamin to prevent any deficiencies

GET ENOUGH SLEEP With Ramadan being in the Summer, the time between your early morning meal and your iftar (break-fast) may only be 7-8 hours. If you can’t take advantage of that full 7-8 hours between meals, think about taking a power nap during the day. Energy levels will be low due to a lack of food, so you’ll need to leverage the energy you can get from sleep. This can then help drive your workouts 
Happy fasting all my friends Stay blessed and fit always!! :)

Muscle Soreness Post Workout Explained! The Science And How To Prevent

As a regular gym goer we all know that sore feeling we love and hate.Yes that sweet pain which is most evident when we have lifted a great deal on leg day or had a fabulous shoulder day.We as fitness fanatics love this sweet pain and are actually disturbed when one day we are not experiencing it.Sometimes this soreness can actually slow down our week ..So what is this soreness How is it caused and how can i prevent it?????Lactic acid is released into the muscles when they have used up their normal energy stores but still have intense energy needs for example Sprinting,Weightlifting and other anaerobic activity. Small amounts of lactic acid operate as a temporary energy source, thus helping you avoid fatigue during a workout. However, a build up of lactic acid during a workout can create burning sensations in the muscles that can slow down or halt your athletic activity. For this reason, it may be desirable to reduce lactic acid build up in the muscles. In this article i will show you how 
Understand that lactic acid does not cause muscle soreness after a workout.Lactic acid is often wrongly accused of being responsible for the post-workout muscle soreness experienced 1 to 3 days after a hard workout. However, new research shows that lactic acid (which operates as a temporary fuel source during intense physical activity) washes out of the system within an hour of the end of a workout, so it cannot be responsible for the pain felt days later.

• The latest theory suggests that this muscle pain -- also known as delayed onset muscle soreness or DOMS -- is the result of damage to the muscle cells during intense exercise. This causes inflammation, swelling and tenderness as the muscles repair themselves.
• Understand that lactic acid causes the burning sensation during a workout.
• On the other hand, built-up lactic acid is responsible for the burning sensation you experience while pushing yourself hard during a workout.
  • Usually, the body uses oxygen to produce energy in the body. However, when you push yourself hard during a workout, your body requires energy faster than your body can produce it using aerobic methods.
  • When this happens, your body uses anaerobic methods to produce energy, as it can do this much faster than with aerobic methods. Lactic acid - or lactate - is a byproduct of these anaerobic energy production methods.
  • Your body can continue to produce energy anaerobically for up to three minutes. During this time, levels of lactic acid in your muscles begin to increase rapidly, which leads to the burning sensation you associate with intense physical activity.
  • After 3 minutes, the lactic acid begins to slow down the muscles, warning your body that it is close to its physical limit. In this way it operates as a defense mechanism, protecting you from injury and fatigue.
  • Even though small quantities of lactic acid are necessary and even good for your body in certain circumstances, it is still necessary to prevent lactic acid levels from building up too quickly. If you don't, you will find it hard to work out comfortably or to the best of your ability.
  • Reducing lactic acid build up -- though it won't prevent DOMS - will help you to Stay hydrated. Lactic acid is water soluble, so the more hydrated you are, the less likely you are to feel a burn while you workout and cause lactic acid build up.
    
    • Drink plenty of fluids while you work out. By the time you notice you are thirsty during a workout, you may already be dehydrated.
    Breathe deeply. The cause of the burning sensation you feel in your muscles while exercising is twofold: it is partly due to the build up of lactic acid, but it is also due to a lack of oxygen.
    • You can ameliorate this by paying close attention to your breathing while you exercise. Be sure to breathe deeply in and out, at an even pace. Try breathing in through your nose and out through your mouth.
    • This will help to deliver oxygen to your muscles and stop the production of lactic acid
    • Work out frequently. The more physically fit you are, the less glucose your body will need to burn and there will be less acid build up.
      • You should try to work out several times a week, but make sure to take at least one or two rest days to allow your muscles to recover.
      • Increase the intensity of your workouts gradually. Develop a workout plan to add minutes or repetitions slowly to your routine - this will gradually raise the level at which your body starts to produce lactic acid.
      • Be cautious when lifting weights. Weight lifting is an activity that tends to promote lactic acid build up because it requires more oxygen than our bodies can deliver.
      • Although we have been told to "feel the burn," a build up of lactic acid may also lead to micro-tears that can cause trauma in the muscles and leave you sore for days.
      • • Be sure to increase the weight and repetitions gradually to keep healthy levels of lactic acid in the body.
        • Sretch after your workout. Since lactic acid disperses 30 minutes to an hour after your workout, stretching helps to release lactic acid, alleviating any burning sensations or muscle cramps you might be experiencing.
        • Stretch your muscles lightly follow any intense exercise, and also use your fingertips to massage the area gently.This will also decrease any micro-trauma that may be responsible for soreness in the days following a workout.

Green Tea-Whats The Hype????

We all love a cup of tea. In fact British people sip, on average three-and-a-half cups each day.I DRINK TEA 

For the love of the taste and also if i dont drink my 2 cuppas of  tea a day i get moooody Hmmmm!!! I drink it because I’m told it’s good for me-You know mums words also in this coffee generation m a tea person…or, to be honest, the real reason I drink it is because I believe it help keeps my weight in check. But recently I decided to look into it a bit deeper and see what are all these other benefits of green tea 

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Swap black tea for green

'Although black and green tea come from the same plant, green tea is less processed and therefore contains more simple flavonoids called catechins,' 

'These protect your body from free radicals that can damage your body's cells and have also been linked to cancer and ageing.'

In fact, around 30 per cent of the weight in freshly picked tea leaves is catchins.

Leaves used to make black tea are fully oxidised, whilst those for green tea or white tea are lightly steamed, which helps to preserve important vitamins and minerals

Experiment with different types of green tea to find a taste you like. You may enjoy green tea flavoured with ginger or jasmine flowers, which provide a delicate, fragrant taste.

Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

1. 

Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage

A cuppa helps your teeth-A cup of green tea contains fluoride, which helps preserve your teeth.

'Recent studies have shown that green tea has anti-bacterial properties and helps to combat tooth decay by killing harmful bacteria, like streptococci,Try switching from drinking fizzy drinks to green tea.

Strokes, diabetes and cancer

 'Green tea can lower your blood pressure by helping to relax your blood vessels.

'Its' antioxidant properties reduce harmful LDL cholesterol – that causes heart disease. Studies have shown that flavonoids in green tea possess anti-inflammatory properties, which protect against diabetes stroke and cancer

Keeps you slim

'Drinking green tea can help you lose weight because it has zero calories and helps to increase your energy expenditure,' 'If you're dieting, try substituting semi-skimmed milk for full fat and save about 21 calories per cup. Don't add sugar.Tea is the lowest calorie beverage you can get and it helps keeps hunger at bay

'Although drinking tea with milk reduces the action of flavanoids, it provides the main source of calcium for women over forty,'If you do choose to drink your tea without milk, try adding a slice of lemon to give a little zing. The fruit is full of vitamin C – which is important for healthy skin, bone and teeth and a strong immune system.