Treadmills.me

September 16, 2009

7 Top Metabolism Boosting Tips

Filed under: Fitness,Nutrition — Tags: — mamta @ 8:01 am
  1. Exercise: Any exercise including walking) done regularly for a duration of 30 minutes at least thrice a week preferably in the morning, boosts metabolism. Cross training and interval training spike metabolism more than 1 type of exercise in the session.
  2. Build Muscles: Muscles burn calories even when you”re resting. For every pound of muscle you add, you burn about 50 extra calories a day without taking any more exercise. So include 20 minutes worth resistance or weight training in your exercise regime at least thrice a week.
  3. Yoga: Many postures and exercises in yoga solely address the endocrine systems where the focus is on compressing, twisting, toning and massaging the glands. This helps stimulate them and works towards stepping up your BMR.
  4. Lean Protein: Studies have shown that people with high protein diets burn more than twice the calories than that of those who eat the same amount of a 8/20/2011This is a great best-driving-school.com school. high carbohydrate diet. This is so because the body needs more energy to digest proteins than carbs. Between high and lean protein, it is safer to choose lean proteins (legumes, fish, chicken without the skin etc).
  5. Smaller Portions and Frequent Eating: This helps keep the metabolism on the spike. You must never let-go off your meals to save calories. It is now proven that eating the same quantum of food in 2 large meals burns fewer calories than spread out across 5-6 meals of smaller sizes. This is so because between 2 meals, the metabolism of the body slows down. It also staves you off high-calorie, sugar based snacking that you will crave for with very few meals in the day.
  6. Drink Tea: By tea, I mean preferably green tea. Though black is also good and the best is white tea. The phytochemicals in green tea raise metabolism marginally. Researchers are now coming with evidences that green tea has chemicals that also help lose weight which is not solely based on its diuretic qualities.
  7. Add Fibre: Metabolism is also given a boost with fibre in foods. They take longer to digest and help burn more calories. Insoluble fibre just adds volume and is not completely digested by the body.

Until next week, train safe!

August 5, 2009

Top 5 Foods That Fight Diseases

Filed under: Nutrition — Tags: , , , , , , , , — mamta @ 8:01 am

Hi, today’s post will cover disease-fighting foods. Of course, immunity can be boosted by exercising regularly (not over doing it – that compromises the immune system), and hygiene as well. These 3 together are basic things that are in your direct control. We will look at what we can add to our diet to help defend ourselves better against diseases.

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June 10, 2009

Vitamins B-A-D Are Good For You

Filed under: Nutrition — Tags: , , , , , , , , — mamta @ 8:01 am

Hi again. Though all vitamins (A, B, C, D, E, H and K) are essential for us to remain and function at our optimum health levels, Vitamins A, B (B1, B2, B3, B6, and B12) and D are especially important to the strength trainers and those who work out on a regular basis.

Vitamins are basically organic in nature and aid in the performance a number of biochemical functions in the body. They help trigger necessary chemical reactions. They are essentially micronutrients (required in very small quantities).

I have put together a list of the A, B, D Vitamins ( + 3 other vitamins as bonus) to showcase why they are important for all of us who train at least thrice a week, what their RDA values are and what are the good sources from where they may be had. No vitamins/supplements should be taken without consulting a doctor.

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June 3, 2009

Fats Are Good And Essential For You

Filed under: Nutrition — Tags: , , , , — mamta @ 8:01 am

Hi. Today we shall take a look at fat from a different perspective. I say ‘different’ because fat 9 times out of 10 is written about with a tone of shedding, burning, losing and the like as though it is a non-requirement by the body. We are given some fat content in our bodies for a reason else evolution would have done away with it.

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May 27, 2009

What Minerals Do For A Fitness Enthusiast

Filed under: Nutrition — Tags: — mamta @ 8:01 am

Hi! When we talk of minerals, which ones do you recall immediately? Yes, the flogged horses – calcium, magnesium, zinc, sodium and phosphorous. But the other 12 are often overlooked.

Dietary minerals are elements required to enable metabolic and biochemical processes in our body. They help enzymes and coenzymes towards achieving this function. Minerals are micronutrients, i.e. they are categorized on many basis of the amount required to be consumed per day to sustain a non-deficient and healthy state. Macro minerals are needed in quantities of 100 mg and above and trace minerals are needed in very less quantities.

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May 20, 2009

Water – The Zero Calorie Drink That Gives You Energy

Filed under: Nutrition — Tags: , , — mamta @ 8:01 am

Hi. It’s a Wednesday and day for our post on nutrition and fitness. As you may have guessed, we will take a look at water as an essential macronutrient. There is so much said on proteins, carbohydrates, and even energy drinks now days that water seems all forgotten about. There are at least a dozen critical functions water performs in our body.

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May 13, 2009

What Should An Endurance Runner Eat?

Filed under: Nutrition — Tags: — mamta @ 1:01 am

Hi on another Wednesday of this month! As you have guessed, Treadmills.me will cover nutrition for endurance runners today. What any endurance runner should eat has undergone changes particularly in the last decade. There is no doubt however, that their protein intake should be high as also should their intake of carbohydrate.Their food programs should have different stresses depending on which phase of training they are in. I have provided in today’s post what are the basics an endurance athlete should look at in the different phases of his/her sport.

Anti-oxidant foods: Long-distance runners specifically should have an anti-oxidant rich diet. They can get their anti-oxidant fix from fruits and vegetables. Fruits and vegetables in the purple, blue, red and yellow color basket will prove best. Lycopene, beta-carotenes etc are essential for endurance athletes as long duration exercises produce free radicals, which cause cell (especially cardio cell) damage. Anti-oxidants are natural free-radical scavengers.

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March 4, 2009

5 Ways To Eating To Remain Slim!

Filed under: Nutrition — Tags: — mamta @ 1:01 am

This one is a tricky area for most of us who are fighting the bulge. But there is good news…There are sensible ways to eat and stay fit and slim. Here are the top 5:

1. Begin with Eggs: Researches have shown 2 eggs at breakfast can help you cut your calorie intake by 400 cals over the rest of the day, as you will feel less peckish. So, it is alright to start your day with 2 sunny-side-ups or boiled eggs etc.

2. Slow down as you eat: It takes our bodies 20 minutes to give accurate hunger satiation signals. If you keep your eating pace slow or moderate, you are more likely to receive satiation signals from your brain at the time you just full. Fast pace yourself and you could see yourself eat when you are actually full.

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February 25, 2009

Top 7 Heart Healthy Foods

Filed under: Nutrition — Tags: — mamta @ 5:54 pm

Hi. The core of most exercise regime is cardio-vascular fitness. Most workout programs are built around the cardio theme and we have covered a lot of treadmills reviews so far. So, the natural flow would be a post on what would make a heart healthy diet. Here are some foods (list not in order of merit) that do great favours for the heart. We could have recipes involving these foods as ingredients.

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February 18, 2009

The Protein-Workout Nexus

Filed under: Nutrition — Tags: , , — mamta @ 1:10 am

Protein is another macronutrient like carbohydrate, water and fat. They are required for making enzymes, hormones, blood plasma, and tissue repair, muscle building and even for energy production.

Though there are exceptions, the general rule for regular and intense workout schedules, weight training included, is protein consumption up to 1 gm per pound of body weight. If you do light intensity workouts everyday or moderate workouts, every other day (not daily) then 0.40 grams of protein for every pound of body weight may be had through food intake.

Keep in mind though that if your protein intake requirement is high, you drink enough fluids to back it up. Water is most recommended. Protein metabolism produces nitrogen that needs to be eliminated from the body, thus taxing both the kidneys and the liver. If you are into bodybuilding, strength training or endurance sports and consequently have a high protein intake, make sure you are not getting dehydrated. Your kidneys will require large amounts of water to be able to dilute produced nitrogen. (more…)

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