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Title: Healthy tips&diet|weight loss and gain|explorophilic


1
Welcome to my website Explorophilic
2
Objective Of Explorophilic
  • Explorophilic,not only concentrate on bringing
    unique and vivid content to your platter but also
    strive to produce authentic and useful content
    related to Health , Lifestyle, Beauty, body
    exercise,mind exercise,personality development
    ,yoga healthy diet and fitness etc. For us, its
    not about gaining followers but about gaining
    trust. We come up with fresh, unique and
    authentic content daily to help you lead a more
    healthy, happy and fulfilling lifestyle.
    Explorophilic is the best way to seek health
    fitness. To make it seamless and smooth, we beat
    onerous challenges every day to ensure easy
    access to practical exercise for billion people,
    creating an experience that is truly magical for
    both health fitness experts and users.

3
  • explorophilic helps you make informed decisions
    about health fitness.
  • Talk to Mentor You can ask queries for free or
    get into one-on-one interaction with mentor on
    free consultation. Using your ubiquitous mobile
    phone, you can anonymously communicate with your
    mentor.
  • Stay healthy and fit The Health Feed from
    healthfitness experts aims to keep you healthy
    and fit. If that is not all, you can find a
    mentor nearby.
  • Find the most effective tips about health, yoga
    fitness, pregnancy, home remedies, fashion
    beauty, relationship, lifestyle news, womens
    health, diabetes, weight loss at explorophilic

4
Nutrition Required For body Strength Training
  • Eat Mostly Unprocessed FoodsAn example of an
    unprocessed food is an apple that was just picked
    up from the tree. The only processing is to wash
    the apple, then you can eat it.The main benefit
    of eating unprocessed foods it that you have
    better control over how many calories goes into
    your body. Most processed foods have hidden
    calories in the form of hidden sugars and fats.
    This may be good for people wanting to gain
    weight, but not if you want to maintain or lose
    weight.
  • Unprocessed foods fresh meat, fish, poultry,
    eggs, veggies, legumes, fruits, rice, oats,
    quinoa,
  • Processed foods fruit bars, cereals, frozen
    pizza, cookies, sausages, frozen meals,
  • The first nutrition rule is to focus on eating
    unprocessed foods as much as possible. Its okay
    to eat cookies once in a while. I do it. But most
    meals you eat should consist of unprocessed foods
    so you have better control over how many calories
    get into your system.

5
Eat Protein with Each Meal
  • Protein is crucial for getting results when
    lifting weights. Without enough protein you dont
    get proper recovery, and will not get proper
    progress.
  • Protein also helps with fat loss it keeps you
    full longer, and has a higher thermic effect
    (more of your meal is burned for digestion if
    its higher protein). The easiest way to get your
    daily protein intake is to eat a whole protein
    source with each meal
  • Red Meat. Beef, pork, lamb, deer, buffalo, etc.
  • Poultry. Chicken, turkey, duck, etc.
  • Fish. Tuna, salmon, sardines, mackerel, etc.
  • Dairy. Milk, cheese, cottage cheese, quark,
    yogurt, whey, etc
  • Eggs

6
Eat Veggies with Each Meal
  • Veggies are low calorie. Salad actually has
    negative calories it takes your body more
    energy to digest and absorb the food, than there
    are calories inside.This makes veggies excellent
    for maintaining or losing weight (not for gaining
    weight though). Because you can eat your stomach
    full of veggies, so you dont feel hungry, but
    while getting zero to no calories in.Some of
    the best vegetables for lifters are
  • Broccoli
  • Spinach
  • Salad
  • Kale
  • Cabbage

7
Limit Your Carb Intake
  • To keep your weight under control, you need to
    control how many calories you eat. The easiest
    way to do that is by controlling your carb
    intake.Keep eating carbs but limit their intake.
    One simple rule is to eat carbs only once per
    day, like after your workout. You dont need to
    eat break or rice or paste three times a days
    unless youre looking to gain weight. Once a day
    is enough for most people looking to gain or
    maintain weight.
  • If you followed the first rule, youre only
    getting carbs from unprocessed food sources.
    These would be the best
  • Rice
  • Pasta
  • Bread
  • Potatoes
  • Quinoa
  • Oatmeal

8
Eat Good Fats
  • Fat doesnt make you fat. Excess calories do.
  • So you can eat real butter, whole eggs and
    full-fat yogurt.
  • Because youre going to lift heavy weights three
    times a week, and eat unprocessed foods most of
    the time.
  • So a little saturated and cholesterol is not
    going to cause cardiovascular disease.
  • You do not have to eat fat-free yogurt or split
    the yolk from the eggs. Low fat food is
    tasteless. Just go full-fat. It will keep you
    full longer.
  • Eat also omega-3 fatty food sources like fatty
    fish (salmon, tuna, mackerel, sardines, etc).

9
Drink Water
  • You sweat when you lift weights, especially once
    the weights get heavy. You need to drink water to
    get all the fluids back that you lost through
    sweating. And you need water for proper muscle
    recovery.Dehydration from lack of drinking will
    cause headaches. The same kind of headaches that
    you get after a night drinking (alcohol
    dehydrates). Headaches make it harder to motivate
    yourself to train, to get your reps, and to
    progress. You need to drink.Then start your day
    by drinking two big glasses of water. If you
    drink somewhat during the rest of your day, you
    should get about 3 liters a day which should be
    enough.

10
Training nutritionPre Workout Nutrition
  • What to eat? ? Carbohydrates are fuel for your
    "engine" (i.e., your muscles). And, the harder
    your engine is working the more carbs you need to
    keep going. ? Protein to rebuilds and repairs,
    but also provides the right amino acids available
    for your muscles during exercise. Adequate
    protein before exercise may help reduce
    postexercise muscle soreness.
  • When? ? If you have time, eat a larger meal 3 to
    4 hours before exercise. ? Closer to the
    activity, have a small snack such as fruit 30
    minutes before. This will give you the
    last-minute bump your body needs. ? It's best not
    to eat immediately before a workout because while
    your muscles are trying to do their "thing," your
    stomach is trying to simultaneously digest the
    food in your stomach. These competing demands are
    a challenge for optimal performance.

11
  • ? Even more of a factor, eating too close to a
    workout may cause you to experience some GI
    discomfort while you train.
  • ? Experiment and see what time frame works best
    for your body

12
Post Workout Nutrition
  • What to eat? ? Carbohydrates give your muscles
    the ability to replenish the glycogen they just
    lost through training ? Protein helps your
    muscles rebuild and repair with the available
    protein and amino acids.
  • ? To replenish the nutrients lost, a 31 ratio of
    carbohydrate to protein is recommended. When? ?
    Fuel within 15-60 minutes after exercise for
    optimal repair and recovery. Summary By eating
    wisely, you will reap the benefits of being
    properly fueled. Maximize muscle growth, aide
    recovery and replenish glycogen stores, and
    you'll have the energy and endurance to power you
    through your workouts and athletic endeavors.

13
CARBOHYDRATE
  • ? Primary source of fuel used during resistance
  • training.
  • ? Maintaining adequate glycogen stores can help
  • attenuate muscle breakdown during exercise
  • and keep both the immune and nervous system
  • functioning normally.
  • ? Low CHO intake can acutely suppress immune
  • and CNS functioning. Muscle breakdown increases
    when resistance
  • training is performed on an empty (fasted)
  • stomach.
  • ? A single resistance training session can result
    in
  • reductions in muscle glycogen stores of as much
  • as 2440 the amount of depletion
  • ? Reductions in muscle glycogen stores
  • associated with performance impairment

14
PROTEIN
  • Strength-trained athletes approximately twice
    current
  • recommendations 1.61.7 g/kg/d
  • ? Exceeding the upper range of protein intake
    guidelines
  • offers no further benefit and simply promotes
    increased
  • AA catabolism and protein oxidation.
  • ? Intense period of resistance training reduces
    protein
  • turnover and improves net protein retention, thus
  • reducing relative dietary protein requirements of
  • experienced resistance-trained athletes.

15
Tips For Weight Loss
  • Weight loss can be achieved either by eating
    fewer calories or by burning more calories with
    physical activity, preferably both! Here are some
    tips for fueling your workout without sabotaging
    the calorie-burning effort of exercise
  • The Morning Workout
  • ? A low-intensity morning workout such as a
    walk, bike ride, yoga or round of golf requires
    very little fuel. Concentrate on hydration and a
    small carbohydrate-rich snack, like 16 ounces of
    water and mini-bagel or a 100-calorie granola
    bar. That will give you enough energy to
    compensate for an overnight fast without loading
    up on calories. After your workout, eat a smart
    breakfast of quality carbohydrates and protein.
    This can be a hard-cooked egg, a slice of
    whole-grain toast and 100-percent fruit juice, or
    oatmeal with berries and fat-free milk.

16
  • Try not to fall into the cycle of skipping
    breakfast, eating a light lunch and, then,
    exercising after work with little fuel on board.
    With this scenario, you are more likely to
    overeat after your workout because you are so
    hungry from not eating enough during the day.
  • The Evening Workout
  • If you exercise after work, plan to eat lunch 3
    to 4 hours before your workout. Good choices
    include a grilled chicken salad, a grilled cheese
    sandwich with a cup of tomato soup, or a turkey
    sub with baked chips. A healthy lunch will
    provide enough calories to sustain a late
    afternoon workout, but give yourself a little
    energy boost 15 to 30 minutes before your workout
    by eating a banana, orange slices or a handful of
    grapes.
  • Refueling
  • ? After a workout, re-hydrate with water. If you
    are heading home and eating dinner within a
    couple of hours, there is no need for a
    postworkout snack. If your meal will be delayed,
    then recover with 6 to 8 ounces of fat-free
    chocolate milk, 6 ounces of low-fat Greek yogurt,
    or a stick of string cheese with a few
    whole-grain crackers. Another mental trap is
    rewarding a good workout with high-calorie or
    fatty foods. Rewarding your workout with food and
    high-calorie fluids will undo your efforts in the
    gym instead, treat

17
Tips for Building Muscle
  • Strength Training and Health
  • Strength training is an important piece of the
    fitness equation. Men and women should
    participate in muscle strengthening activities
    that work the major muscle groups (legs, hips,
    back, chest, abdomen, shoulders and arms) at
    least two times each week. Examples of strength
    training include lifting weights, using
    resistance bands and doing push-ups, pull-ups and
    sit-ups. Protein, carbohydrates and fat play a
    major role, as does getting enough calories
    throughout the day. Read on to find out how each
    macronutrient can help you gain muscle.

18
  • Protein and Muscle Building
  • While youre working to build muscle with
    exercise, protein should make up 10 to 35 percent
    of total calories for adults.Keeping muscle mass,
    on the other hand, requires a lot less protein
    than building new muscle. Focus on high quality
    protein foods that contain all of the essential
    amino acids aid wound healing and keep your
    immune system strong. Eggs, low-fat cheese or
    cottage cheese, yogurt and plain baked chicken,
    all provide quality protein. Vegetarians can get
    quality protein from soy-based foods, as well as
    beans and nuts. Almond milk is popular, but it is
    low in protein compared to cow or soy milk.
  • A typical day that includes 3 servings of low-fat
    or fat-free dairy plus 3 servings of protein
    foods (such as lean meat, poultry, fish or beans)
    will provide quality sources of protein to help
    reach that goal

19
  • Carbohydrates and Muscle Building
  • Carbohydrates are an important group of foods for
    fueling your muscles. That's because carbs are
    partially converted to glycogen, which is stored
    in muscle to power your workouts.Men and women
    who are strength-training at least twice a week
    need at least half of their calories from
    carbohydrates per day.Try adding in good quality
    carbohydrates that are low in fat, such as
    whole-grain breads and cereals for the best
    strength training boost. Low-fat milk and yogurt
    and fruits and vegetables are also good options
    and provide some carbohydrates in our diet.

20
Fat and Muscle Building
  • Contrary to the fat-free trend, you actually need
    fat in your daily diet.Your body relies on fat to
    supply energy to muscles during activity, and how
    much fat a person needs can vary. As a general
    guideline, fat should make up 20 to 35 percent of
    your total calories. Limit unhealthy saturated
    fats and trans fats, which can contribute to
    heart disease. For overall health and muscle
    strength, focus on the heart-healthy fats,
    including extra-virgin olive oil, canola oil,
    walnuts, pistachios, almonds, avocados and fatty
    fish such as salmon, halibut, mackerel, sardines
    and trout.

21
About Us
  • At Explorophilic, we not only concentrate on
    bringing unique and vivid content to your platter
    but also strive to produce authentic and useful
    content related to Health and Lifestyle, Beauty,
    body exercise,mind exercise,personality
    development ,yoga healthy diet and fitness etc.
    For us, its not about gaining followers but
    about gaining trust. We come up with fresh,
    unique and authentic content daily to help you
    lead a more healthy, happy and fulfilling
    lifestyle.
  • Explorophilic is the best way to seek health
    fitness. To make it seamless and smooth, we beat
    onerous challenges every day to ensure easy
    access to practical exercise for billion people,
    creating an experience that is truly magical for
    both health fitness experts and users.

22
  • explorophilic helps you make informed decisions
    about health fitness.
  • Talk to Mentor You can ask queries for free or
    get into one-on-one interaction with mentor on
    free consultation. Using your ubiquitous mobile
    phone, you can anonymously communicate with your
    mentor.
  • Stay healthy and fit The Health Feed from
    healthfitness experts aims to keep you healthy
    and fit. If that is not all, you can find a
    mentor nearby.
  • Find the most effective tips about health, yoga
    fitness, pregnancy, home remedies, fashion
    beauty, relationship, lifestyle news, womens
    health, diabetes, weight loss at explorophilic
  •  
  • How you feel affects every precious day of your
    life. explorophilic understands that, which is
    why were committed to being your most trusted
    ally in your pursuit of health and well-being.
  • You can depend on us to provide expert content
    along with genuine caring. Both of which will
    support, guide, and inspire you toward the best
    possible health outcomes for you and your family.
  • Bottom line Were human, just like you. We know
    that peace of mind can make all the difference in
    how you feel. So well be here when you need us.

23


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