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RNK FITNESS STUDIO

Experts define physical fitness as u201cone's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.u201d

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RNK FITNESS STUDIO

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  1. RNK Fitness Studio Joy For Healthy Life Style what do you mean fitness? Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” Five Physical fitness? A. Health-related components of Physical Fitness. There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance. Reason Reason for weight gain Poor sleep, sedentary activities, and eating too many processed or sugary foods are just some of the habits that may increase your risk of weight gain. Yet, a few simple steps — such as mindful eating, exercise, and focusing on whole foods — can help you reach your weight loss goals and improve your overall health. Can stress cause you to gain weight? The bottom line: Stress can lead to the release of hormones that can cause weight gain, and often causes behaviors that also lead to weight gain and make it harder to lose or maintain weight. Maintaining stress-reducing activities and self-care is key for your physical and mental health. Healthy diet for weight loss A high-protein, low-carbohydrate diet is the most effective diet for promoting weight loss and reducing hunger, at least in the short term, according to scientists at Aberdeen's Rowett Research Institute. Avoid How to avoid gaining avoid more weight 1. Don’t skimp on protein “Protein is vitally important to keep your muscles happy and healthy, which is important because muscle is one of the main drivers of calorie expenditure,” says Nick Peters, a certified personal trainer with QuickHIT Fitness Labs.

  2. RNK Fitness Studio Joy For Healthy Life Style 2. Keep sipping Many people find it daunting to realize just how much their bodies need to stay hydrated and healthy. “One way to make sure you’re consuming enough water every day is to get a water bottle with clear volume measurements on it,” says Peters. “Keep it next to you while you’re working as a constant reminder to take a sip and stay healthy.” A good rule of thumb is to aim for half your body weight in ounces per day (for example a 200-pound person should aim for 100 ounces of water). 3. Make activity a consistent priority This past year many of us learned that regular physical activity is crucial for our bodies to stay in shape. “Make sure you find something that works for you, and stick with it for the long haul,” says Peters. “Whether that means long walks, regular bike rides or a workout routine at the gym, staying consistent is key.” 4. Add resistance to your workout Strength training is one of the most effective ways for people of any age to stay in shape. “It’ll help you build lean muscle, increase bone density and burn fat even when you’re not working out,” says Peters. 5. Fill up on fiber Like protein, fiber helps us to keep feeling full, longer—so you’ll be less likely to want to reach for a snack shortly after a major meal. “Fiber is also generally found in foods naturally lower in calories like fruits and vegetables, so it’s a great nutrient to focus on when trying to maintain your weight,” saysKylie Morse, 6. Prepare meals and snacks ahead of time Being prepared with some of your meals and snacks can help you to make more nourishing food choices, says Morse. It also helps to avoid skipping meals, which can result in overeating later in the day.

  3. RNK Fitness Studio Joy For Healthy Life Style 8. Choose lower-calorie alcohol options “If you drink alcohol, avoiding sugary or high-calorie drinks can help you to maintain your weight while still enjoying a drink or two every now and then,” says Morse. She notes that some lower-calorie drink options include red wine, seltzers, vodka and tequila. Here are four rules to follow for low-calorie cocktails. 9. Don’t drink your calories “This can help to save you hundreds of ‘empty calories’ and tons of added sugar,” saysDr. Josh Axe author of the best-selling book Ancient Remedies. Make plain water your beverage of choice followed by coffee (unsweetened), teas, sparkling water and clear broth. 10. Cut out added sugar and refined carbs “Neither of these are filling; in fact, they tend to make you eat and crave more and more, contributing to a higher calorie intake,” says Dr. Axe. Reduce your intake by avoiding things like sweetened dairy products, cereals, granola, desserts, ice cream, breads, rolls and pasta. 11. Figure out your calorie needs “First learn about the calories your body needs based on your age, gender and activity level, then learn about the calorie content of foods you eat repeatedly so you can make swaps for lower-calorie items where needed, 12. Cook more often at home One of the simplest ways to nix calories and processed ingredients from your diet is to make your own meals rather than relying on take-out, frozen, packaged foods or restaurants 14. Flavor your food with low-calorie ingredients

  4. RNK Fitness Studio Joy For Healthy Life Style The better that healthy food tastes, the less likely you’ll be to stray and crave junk foods. Dr. Axe suggests boosting the taste of healthy meals with ingredients like good quality sea salt and spices, herbs, vinegars and quality olive oil. 15. Add high-intensity intervals to your workouts “Rather than always doing steady-state cardio exercises like running or biking, try adding challenging intervals into your routine in which you really push yourself hard for short bursts—such as 1 or 2 minutes at a time before resting and repeating,” suggests Dr. Axe. This can help give your metabolism a boost, challenge your muscles and may promote fat loss. 16. Sleep Many studies confirm that sleep helps with weight loss. “To help sleep, sip on a sleep tea at night,” suggests Towle. “It will help calm you down and keep you out of the kitchen.” 17. Go the extra mile “Walking is a great way to keep off the pounds—in fact, walking over 10,000 steps a day can assist you in losing up to a pound a week,” saysSteph Boll, a certified personal trainer and founder and editor of Spikes and Heels. Parking at the furthest point from the entrance of the shop, doing a few laps around the office, or walking to fetch the kids from school instead of driving can contribute to your daily goal of ten thousand steps. 18. Take a brief walk after meals Not only is this a great way to sneak in some more exercise, but walking after meals helps with digestion so you can avoid bloating,” saysJen Hernandez, a Registered Dietitian board-certified in renal nutrition. When focusing on weight loss, it’s good to make sure you’re not keeping on weight simply from water or constipation. She suggests aiming for 10-15 minutes after your meal. 19. Drink coffee to stimulate your metabolism

  5. RNK Fitness Studio Joy For Healthy Life Style “Research has shown that caffeine and coffee can increase your metabolic rate in both normal and obese individuals,” saysDr. Allen Conrad, owner of Montgomery County Chiropractic Center in North Wales PA. He explains that your metabolism slows down as we age, and stimulating your metabolism will help you maintain a constant weight. 20. Schedule exercise in advance If you make your moving time part of your daily routine or schedule it like a work meeting or appointment, you are more likely to make it a priority and get it done, notes Dr. Fishman Healthy weight If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range. If your BMI is 25.0 to 29.9, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range. Helps to lose weight Food What is the fastest way for female to lose weight 1. Cut Down on Refined Carbs. ... 2. Add Resistance Training to Your Routine. ... 3. Drink More Water. ... 4. Eat More Protein. ... 5. Set a Regular Sleep Schedule. ... 6. Do More Cardio. ... 7. Keep a Food Journal. ... 8. Fill up on Fiber. What is the fatest way for man to lose weight Eat Plenty of Protein. The easiest change you can make to your diet to lose belly fat is to eat enough protein. ...

  6. RNK Fitness Studio Joy For Healthy Life Style Add Vinegar to Your Diet. ... Eat More Healthy Fats. ... Drink Healthier Beverages. ... Drink More Water. ... Eat More Fiber. ... Reduce Refined Carbohydrate Intake. ... Try Intermittent Fasting. What is foods should a woman eat to lose weight Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism ( 9 , 10 , 11 ). What is foods should a man eat to lose weight Men require more protein than women because they weigh more, but it's best to stick to lean protein sources like fish, chicken breast on a daily basis. Grill or steam instead of frying to avoid extra fat. Plus, include more vegetable proteins such as kidney beans, nuts, seeds and tofu in your die Does drinking water help you lose weight Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. What drinks burn fat Apple Cider Vinegar with Berries and Lemon. Ingredients. ... Cinnamon Raw Honey Mix. Ingredients. ... Dark Chocolate Coffee. Ingredients. ... Grapefruit with Cucumber. Ingredients. ... Ginger Lemon Water. Ingredients. ... Green Tea with Mint and Lemon. Ingredients. ... Pineapple with Cinnamon. Ingredients. Best exercis to lose weight Walking. Walking is one of the best exercises for weight loss — and for good reason. ... Jogging or running. Jogging and running are great exercises to help you lose weight. ... Cycling. ... Weight training. ...

  7. RNK Fitness Studio Joy For Healthy Life Style Interval training. ... Swimming. ... Yoga. ... Pilates. Home workout to lose weight 1. Aerobic Exercises. Walking is considered one of the best weight loss exercises. ... 2. Skipping or Jumping Rope. ... 3. Planks. ... 4. Push-Ups and Pull-Ups. ... 5. Squats. ... 6. Lunges. ... 7. Yoga.

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