Stay Fit!

1. Stay Fit!

2. Health • Health is one of the foremost priorities of every individual. As with a good health we not only feel fresh and energetic, our mind and body are also boost up with our morale to work more efficiently and effectively. You cannot perform well if your body is not healthy.

3. You cannot perform well if your body is not healthy. Therefore, in this fast moving world, maintaining a good health is not at all an easy task to do. For it, you need to take out an efficient time to focus on your health like proper diet, by doing exercises, proper rest and gym etc.

4. Drink Lots Of Water! • Drink as much as water we can: As we know much of our brain and body is made up by water. So, it is necessary for us to keep hydrated and flush out toxins by drinking 5-6 liters water in a day.

5. "Eight glasses a day? Are you kidding?!" • It's really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry.

6. Exercise! Exercise! • Exercise: Exercise is the most important factor or tip to keep our body energetic and fit. The various types of physical exercises generate strength and flexibility in the body. It also turns our body in a unique shape.

7. Categories of Physical Exercise • Strength training- Is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises. • Agility training- rapid whole body movement with change of velocity or direction in response to a stimulus." • Eccentric training- focuses on slowing down the muscle process in order to challenge the muscles

8. Balanced Diet • A proper diet plan should be from breakfast to dinner which should be containing a balanced diet. Fresh fruits and vegetables are the most important foods to eat to keep our body healthy and fit.

9. A balanced diet contains six key nutrient groups that are required in appropriate amounts for health. • Proteins are involved in growth, repair and general maintenance of the body. • Carbohydrates are usually the main energy source for the body. • Lipids or fats are a rich source of energy, key components of cell membranes and molecules, and as myelin they insulate neurons (nerve cells). • Vitamins are important in a range of biochemical reactions. • Minerals are important in maintaining ionic balances and many biochemical reactions. • Water is crucial to life.

10. Is fast food bad? • There is no such thing as a “bad” food. All foods can fit into a healthy meal plan. It's true that fast food is usually high in fat, calories, cholesterol, and sodium, but eating fast food every once in a while is not going to cause you problems. If you eat too much fast food over a long period of time, though, it can lead to health problems such as high blood pressure, heart disease, and obesity.

11. Some Fast Food Facts.. • There are more than 300,000 fast food restaurants in the U.S. alone. • Burger King’s Double Whopper with cheese contains 923 calories. A man would need to walk for about nine miles to burn it off. Adding French fries and a large cola brings the total calories to an amazing 1,500 calories (2/3 of an adult man’s recommended daily caloric intake). • A small packet of Wendy’s honey mustard dressing has 280 calories. • McDonald's feeds more than 46 million people a day • http://www.youtube.com/watch?v=j-ljW5YEdao

12. Choose foods that are broiled over fried such as a grilled chicken sandwich instead of fried chicken or chicken nuggets. Choose soups that are not cream based (For example: If the name of the soup includes the word cream, such as "Creamy Tomato Soup", avoid ordering it). Have low-fat salad dressings instead of the full-fat kind. Have a salad or soup instead of fries. Use mustard or ketchup instead of mayonnaise. Order smaller entrée portions. For example: instead of a large sub, try a small sub with a side salad or piece of fruit. If you are getting a side, order a small, or kid sized portion. A large fry has approximately 500 calories and 25 grams of fat, while a small fry has about 60% less fat and calories (230 calories and 11 grams of fat). When ordering a sub or sandwich, select leaner meats like turkey or grilled chicken instead of fried items such as burgers or steak, and cheese sandwiches. Is some fast food healthier than others ?

13. Take Proper Rest!!! • Sleeping is also one of the useful tips to relax our mind and body from a hectic schedule. It will help us to relax our muscles and grow. Therefore, it is an essential to sleep at least 6 hours at night. You are suggested to sleep well and do not take tension at all. This will helps a lot to have a healthy body.

14. Just Remember When it comes to eating right and exercising, there is no "I'll start tomorrow."  Start NOW!!