Shoulder Workouts: Standing Dumbbell Shoulder Press, Seated Dumbbell Shoulder Press

Standing Dumbbell Shoulder Press:

How to perform:

• Stand up, hold a dumbbell in each hand, keep your hands at shoulder height with palms facing forward.
• Raise the dumbbells up until your arms are fully extended and each elbow is above your head and lower them back after a short pause.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked in this exercise:

Primary muscles worked: Deltoids (anterior, medial, and posterior shuoulder).

Secondary muscles worked: Triceps, trapezius, and upper chest.

Equipment: Dumbbells.

Seated Dumbbell Shoulder Press:

How to perform:

• Sit on a bench, hold a dumbbell in each hand, keep your hands at shoulder height with palms facing forward.
• Raise the dumbbells up until your arms are fully extended and each elbow is above your head and lower them back after a short pause.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked in this exercise:

Primary muscles worked: Deltoids (anterior, medial, and posterior shuoulder).

Secondary muscles worked: Triceps, trapezius, and upper chest.

Equipment: Dumbbells, Bench.

Exercise benefits: This exercise strengthens your upper body and also it helps to tone and slim down your arms, back, and shoulders, increases muscle power and improve your upper body aesthetics.

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Dumbbell Tricep Exercises-Standing Dumbbell Triceps Extension

Standing Dumbbell Two-Arms Triceps Extension:

How to perform:

• Stand up with one dumbbell held by both hands behind your head. Your feet should be about shoulder width apart from each other.
• Lift the dumbbell over your head until both arms are fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Breath out when raise the dumbbells and breath in when you lower the weight.
• Repeat for the desired number of repetitions.

Muscles worked during this exercise:

Primary muscles worked: Standing dumbbell two-arms triceps extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Abs, shoulders.

Equipment: Dumbbell.

Standing Dumbbell One-Arm Triceps Extension:

How to perform:

• Stand up with one dumbbell held by one hand behind your head. Your feet should be about shoulder width apart from each other.
• Lift the dumbbell over your head until one arm fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Breath out when raise the dumbbells and breath in when you lower the weight.
• Alternate after each set.
• Repeat for the desired number of repetitions.

Muscles worked during this exercise:

Primary muscles worked: Standing dumbbell one-arm tricep extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Abs, shoulders.

Equipment: Dumbbell.

Exercise benefit: These exercises help to strengthen the triceps, increases the stability of the elbows and shoulders, and sculpts the arms.

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BICEP WORKOUTS: Dumbbell Biceps Curl, Alternate Dumbbell Biceps Curl

Dumbbell Biceps Curl:

How to perform : 

• Stand up and hold a dumbbell in each hand and stand with your feet as wide apart as your hips.
• Now raise both dumbbells until they reach your shoulders height, give a short pause, and slowly lower them back down, while performing keep your palm outward.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for desired repetitions.

Muscles worked during this exercise: Biceps brachii, Brachialis and Brachioradialis, Deltoid Muscle, Wrist Extensors, Flexors.

Instruments used: Dumbbells.


Alternate Dumbbell Biceps Curl:

How to perform:

• Stand up and hold a dumbbell in each hand and stand with your feet as wide apart as your hips.
• Slowly raise the dumbbell with one arm up to your shoulder, slowly lower the dumbbell to starting position and repeat with your other arm.
• Breath out when you raise the dumbbells and breath in when you lower the weight.
• Repeat for desired repetitions.

Muscles worked during this exercise: Primarily biceps also engages anterior deltoids and trazepius muscles for stabilization.

Instruments used: Dumbbells.

Also find Chest Workouts: Incline Bench Press, Flat Bench Press, Decline Bench Press

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Chest Workouts: Incline Bench Press, Flat Bench Press, Decline Bench Press

Train your chest in 3 individual parts:

1. Upper Chest: The upper chest is best stimulated when exercises are done on a incline bench (30-45 degrees) using dumbbells or barbels.

2. Middle Chest: The middle chest is best stimulated when exercises are done on a flat bench.

3. Lower chest: The lower chest is best stimulated when exercises are done on a decline bench (30-45 degrees) using dumbbells or barbels.

Let us start building a massive chest with these workouts:

                               Incline Dumbbell Bench Press Workout

How to Perform: Incline Dumbbell Bench Press: 

• Adjust bench to an incline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Incline Dumbbell Bench Press Work:

Main muscles worked: Upper Chest (clavicular portion of the pectoralis major).

Other Muscles Worked: Deltoids (shoulders) and triceps (back of the arms).

Equipment: Dumbbells, Bench.




                               Flat Dumbbell Bench Press Workout

How to Perform: Flat Dumbbell Bench Press: 

• Lie down on your back on a flat bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do flat dumbbell bench press work:

Main muscles worked: Chest; Pectoralis Major, Clavicular.

Other Muscles Worked: Shoulders, Triceps.

Equipment: Dumbbells, Bench.

                             
                              Decline Dumbbell Bench Press Workout

How to perform: Decline Dumbbell Bench Press: 

• Adjust bench to an decline of 30 to 45 degrees.
• Lie down on your back on a bench holding 2 dumbbells straight up above your chest with the palms facing your feet.
• Slowly lower the dumbbells down.
• Pause, push the weights back up, taking care not to lock your elbows.
• Breathe out when raising the dumbbells and breathe in when lowering them back.
• Then repeat for desired repetitions.

What muscles do Decline Dumbbell Bench Press work:

Main muscles worked: Decline bench press targets the lower part of your chest or pectoral muscles.

Other muscles worked: This exercise also works your triceps and anterior deltoid muscles.

Equipment: Dumbbells, Bench.

Also find BICEP WORKOUTS: Dumbbell Biceps Curl, Alternate Dumbbell Biceps Curl

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Cashew Nutrition and Health Benefits of Cashews

Cashew Nutrition:

A 1 ounce (28 g) serving of raw cashews will provide following percentages of recommended daily nutrient intake:

31% of copper

23% of manganese

20% of magnesium

17% of phosphorus

10% of iron

8% of selenium

5% of vitamin B6

A 1 ounce serving of cashews is about 18 whole cashews.

Health Benefits of Cashews: Here are the top 6 health benefits of Cashews:

1. Keeps Your Heart Healthy: Frequent consumption of cashews will lower the risks associated with heart disease, which including high cholesterol, obesity, high blood pressure. Cashews lowers your LDL cholesterol (bad cholesterol) and improves your HDL cholesterol (good cholesterol). Cashews are rich in magnesium, which help lower your blood pressure and reduces chances of having heart attack. Cashews contain very less fat, they are good source of monounsaturated fat, which reduces triglyceride levels and keeps your heart healthy.

2. Helps in Weight Loss: Cashews are high in fiber and low in saturated fat. As cashews are high in fiber, they make you feel full for longer, which restrain you from overeating, food cravings, and unhealthy snacking.

3. Improves Your Bone health: As cashews contain calcium, potassium, magnesium together with low sodium intake improves bone health. They protect against bone demineralization. Cashews are rich in vitamin K. Vitamin K works with other minerals like calcium to support bone health. It improves bone density, maintains bone flexibility, and prevent from bone deformities.

4. Healthy Skin and Hair: Cashews support healthy skin due to healthy essential fatty acids. Cashews aids in rejuvenating your skin as it contains copper. Keeps hair and skin healthy. Improves hair growth and gives natural color to your hair.

5. Improves Brain Function: Cashews promote healthy brain functioning, improves your brain power and improves oxygenated blood flow to brain, prevent from mental disorders.

6. Improves Nerve Function: Cashews makes your nervous system healthy as it contains magnesium. Relaxes your blood vessels, nerves, and muscles.

Also find Health Benefits of Almonds

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How To Reduce Stress: Stress Management Techniques

Here is the best way to relieve stress for you that you can perform at any place.

ABDOMINAL BREATHING: 

To reduce stress and anxiety, start doing abdominal breathing for 5 to 10 minutes each day. Deep breathing increases supply of oxygen to your brain and stimulates parasympathetic nervous system, helpful in achieving deep relaxation, improving concentration, increases our lungs capacity.

Here is the way to perform abdominal breathing:

Sit down: Sit down on a firm comfortable chair.  Make yourself comfortable and keep your shoulders and neck relaxed and keep your knees bent. Now place one hand on your chest and other hand on your lower stomach, so that you can know you are breathing correctly.

Breathe in and breathe out: Focus on the position of your hands while performing. Inhale through your nose, making sure the hand on your lower stomach rises while the hand on your chest remains still and then contract your stomach muscles to relax, breathing out through pursed lips. Perform this exercise for 5 to 10 minutes.

Be stress free and keep relaxing.

How To Lose Weight Fast: Best way to lose weight fast by BMI, BMR, and calorie counting methods

Let us being with the weight loss program so that you can be healthy and energetic.

The first step for weight loss is to calculate your BMI, know in which range you are, and figure out how many kgs or pounds you need to lose to fall within normal BMI range.

Let us know about BMI and calculate in which range you are:

What is BMI: Body mass index (BMI) is a measure of body fat based on your weight in relation to your height that applies to adult men and women.

BMI ranges: A BMI below 18.5 is considered underweight. A BMI of 18.5 to 24.9 is considered healthy. A BMI of 25 to 29.9  is considered overweight. A BMI of 30 or higher is considered obese.

To work out your BMI:

Divide your weight in kilograms (kg) by your height in metres (m) 

then divide the answer by your height (in meters) again to get your BMI.

For example: If your weight is 80 kg and your height in meters is 1.70

Divide weight in kilograms by height in meters, which is 80/1.70=47.05

then divide the answer by your height again in meters i.e. 47.05/1.70=27.67 is your BMI (overweight)

If you fall in overweight or obese category, aim for a healthy weight in which BMI falls within the normal range (18.5 to 24.9).

Figure out how many kgs or pounds you need to lose in order to fall in normal BMI range.

It is important to lose weight because the higher your BMI, the higher your risk for certain diseases such as high blood pressure, heart disease, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Once you have set with how many kgs or pound you need to lose, the next step would be to keep a track of how many calories you are eating per day.

There are so many tools online to search calories for every food and drink you eat and drink throughout the day.

Calculate calories for every food and drink you consume throughout the day.

Add up all those calories in everything you consumed and get your grand total for the day.

For example if your grand total is 3000 kcal/day, start to create a calorie defecit of 500 per day through diet or exercise or combination of both and consume only 2500 calories per day, you will reduce 1 pound per week.

According to the National Institutes of Health, aiming to lose 1-2 pounds per week is the healthiest way to go.

Generally, 3,500 calories is equal to one pound. If you want to lose one pound in 1 week, you need to create a calorie deficit of 500 calories per day over seven days.

500 calorie deficit per day x 7 days per week = 3,500 calorie deficit per week.

Weight loss secrets

Keep a track of calories which you are consuming daily and how many calories you are burning per day through physical activity levels in order to maintain your caloric goals.

See that you should not go below your BMR (Basic Metabolic Rate) levels.

What is BMR (Basic Metabolic Rate): Your BMR is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

How can I calculate my BMR levels:

Here is the formula for calculating your BMR levels.

Metric BMR Formula: 

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For example: Man with an age of 31 years with weight of 80 kg and height of 170 cm, the BMR calculations will be according to Metric BMR formula:

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

66+(13.7*80)+(5*170)-(6.8*31)

66+1096+850-210

2012-210=1802 calories

In this way you can calculate your BMR according to your weight, height, and age and that would be the number of calories required to keep your body functioning at rest.

Remember your BMR is just the number of calories your body needs at rest and does not account for the calories you need to walk, talk, exercise, etc.

To calculate the calories you need to maintain your current weight, convert your BMR to your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor that represents your estimated energy level.

• If you are sedentary (little or no exercise) : TDEE= BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : TDEE=BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : TDEE= BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : TDEE= BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : TDEE= BMR x 1.9

Let us take BMR from an above example and assume the man is lightly active then the TDEE will be 1802 x 1.375=2477 calories.  This is how many calories this person needs to maintain his weight.

Subtract 500 calories and he needs 1977 calories to lose 1 pound per week.

However, women should not eat fewer than 1,200 calories a day, and men should not eat fewer than 1,800 calories a day, according to the American College of Sports Medicine.

Once you know your BMR and the number of calories you burn for your activity level, you can start lose weight by setting a lower daily caloric intake limit and increasing your physical activity levels.

Set a calorie deficit of 500 calories per day to lose 1 pound per week.

You can achieve this by following a proper caloric diet, exercise, or combination of both.

Here are some articles which helps you to lose 500 calories per day

How to lose 500 calories per day by walking

How to lose 500 calories per day by skipping

Tips: Avoid sugary foods and drinks, junk foods, high calorie foods to maintain your diet.  Always eat nutritious food, low calorie foods, and drink plenty of water.

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How to Lose Weight Fast by Skipping

If your goal is to achieve a weight loss of 1 pound (0.45 kg) per week, you have to create a calorie deficit of 3500 calories per week. Make a calorie deficit of 500 calories per day to burn 3500 calories per week. At the same time keep a track of your diet. If you want to lose weight, eat less calories than you burn.

1 pound=3500 calories

1 pound weight loss per week=500 calorie deficit per day

This can be easily achieved by skipping (jumping rope).

BENEFITS OF JUMPING ROPE: Benefits of jumping rope are numerous: Burns major calories at a fast rate, helps shed extra fat from stomach area, improves cardiovascular health, tone your muscles, improves bone density, improves body coordination, and improves breathing efficiency and stamina.

According to What’s Cooking America, if you jump at a rate of 70 times per minute, you can estimate the number of calories you burn per minute by multiplying your body weight by .074.

Let us have a look with different weight slabs:

If your weight is 160 pounds (72 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 160*0.074=11.84 calories per minute. For burning 500 calories a day, you should do skipping for 43 minutes (11.84*43=509 calories).

If your weight is 170 pounds (77 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 170*0.074=12.58 calories per minute. For burning 500 calories a day you should do skipping for 40 minutes (12.58*40=503 calories).

If your weight is 180 pounds (81 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 180*0.074=13.32 calories per minute. For burning 500 calories a day you should do skipping for 38 minutes (13.32*38=506 calories).

If your weight is 190 pounds (86 kg), you have to jump rope at a rate of 70 times per minute, number of calories you burn per minute is 190*0.074=14.06 calories per minute. For burning 500 calories a day you should do skipping for 36 minutes (14.06*36=506 calories).

If your weight is 200 pounds (90 kg), you have to jump at a rate of 70 times per minute, number of calories you burn per minute is 200*0.074=14.8 calories per minute. For burning 500 calories a day you should do skipping for 34 minutes (14.8*34=503 calories).

You can calculate as per your weight how many minutes you need to jump rope to burn 500 calories using this formula.

If you are a beginner start gradually by adding 5 minutes each day to reach your goal of minutes to burn 500 calories per day in order to lose 1 pound per week.

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Benefits of getting up early in the morning

If you get up early in the morning, you will get more productive time.  If your current habit is of waking up at 7 a.m. and if you change your habit of waking up at 5 a.m., you will get more 2 hours of productive time a day, in an entire year it is 720 hours, which is equivalent of one entire month of more productive time in year, that extra one month you can utilize say for an example learning new language, learning new tasks, which you are interested in.

You will be more creative in the morning.  At night time if you try to do some work, you may feel lethargic and other thoughts of the day will run in your mind, where as in the morning you feel like you got a fresh sleep and you will be more creative and fully active in the morning.

Top 7 benefits of getting up early:
1. You get time to exercise.
2. You can plan your day.
3. You will get enough time to do breakfast.
4. You will have sufficient time to get ready and look attractive.
5. Stress free life.
6. You can spend your quality time with your family.
7. You can accomplish more goals.

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Top 10 ways to maintain healthy and strong hair

Here are the top 10 ways to make your hair healthy and stronger:

1. Have a healthy diet: Maintain a healthy diet rich in nutrients and vitamins and drink plenty of water to maintain healthy hair. Iron deficiency causes hair loss, consume fruits and vegetables, which contain iron to prevent hair loss.  Eat a high protein diet, which includes milk, egg whites, soybeans, cheese, pulses, and curd.

2. Use a wide tooth comb: Use a wide tooth comb to comb your hair, it prevents hair breakage, easier to detangle, reduces hair fall, and gentle on scalp.

3.  Avoid heat: Applying excessive heat to your hair like using hair dryer weakness the hair follicles and lead to hair loss.

4.  Control your stress: Stress causes hair loss, control your stress and be stress free to prevent hair loss.

5.  Protect from sunlight:  Excessive UV rays can cause damage to your hair, protect your hair from sunlight.

6.  Chlorine water: While swimming, wear head cap as the swimming pool contains chlorine, which is harmful for your hair and take shower after swimming to protect your hair.

7.  Massage:  Massage your scalp gently, which increases your blood circulation and is good for your hair growth.

8.  Exercise regularly: When you exercise regularly, you will have better blood circulation to your body as well as scalp, which prevent hair fall and keep your hair healthy and attractive.

9. Protect from pollution:  Always cover your head to protect your hair from dust and air pollution.

10.  Rest: Maintain a healthy sleep schedule, which will reduce your stress and boost up your energy levels and maintain a healthy lifestyle to have a strong and healthy hair.  
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Weight loss secrets

Here are the Top 6 secrets to lose weight:

1. Change the size of the plate: If you are eating in a big plate, make a habit of eating the meal in small plate.  Using a large plate can make the meal appear smaller and you will consume more calories by eating more food where as the smaller plate makes the meal appear larger that means you end up thinking that you are not eating enough with the larger plates and eating too much with a smaller plate, eating with smaller plate will give your brain satisfaction of eating enough food, so make a habit of eating the meal in smaller plates to lose weight.

2. Drink enough water to reduce weight: You burn more calories by drinking enough water.    Drink water half-one hour before meals, it will make you feel full and will reduce the amount of calories you consume during the meal. Drink at least eight 8 ounce glasses of water ( about 2 liters) per day to maintain an ideal weight.

3. Do not skip breakfast: You will not lose your weight if you skip breakfast.  You will miss your essential nutrients and you will end up with eating more calories throughout the day because you feel hungry, so have a healthy breakfast with low calories and full of nutrients.

4.  Be more active:  Start your day with exercise.  Along with diet, it is essential to do workout to reduce more calories and to be in a perfect shape.

5. Avoid sugary substances: Drinks and food, which contain sugar will negatively affect your weight and your health.  If weight loss is your goal, then limit the intake of sugar to little.

6. Rest: You need to take enough rest and make a proper sleep schedule to avoid weight gain, proper rest will make you energized and ready to start up the day with full of energy.

Also find:

 How to Lose Weight Fast by Walking

 Best Way to Lose Weight Fast

How To Lose Weight Fast by Skipping


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Health Benefits of Almonds

Almonds are rich source of:

·         Vitamin E

·         Calcium

·         Magnesium

·         Phosphorous

·         Potassium

·         Zinc

·         Manganese

·         Protein

·         Fiber

·         Riboflavin

·         Iron

·         Biotin

·         Copper

·         Folic acid

Here are the Top 7 health benefits of almonds:

1. Lower your cholesterol: Eating almonds as part of your regular diet will facilitate in lowering your LDL (bad) cholesterol and can help in raise your HDL (good) cholesterol. Almonds are rich in calcium, vitamin E, magnesium and potassium. Almonds have a significant source of protein and fiber, while being naturally low in sugar.

2. Prevent Cancer: Almonds are an excellent source of high fiber, as it contains high fiber it lower the risk of colon cancer, also it controls the progression of breast cancer cells as almonds are an excellent reserve of vitamin E, Phytochemicals, and flavonoids.

3. Diabetes protection: Almonds have low glycemic index. Almonds are high in magnesium. Almonds help control blood sugar levels and prevent complications from diabetes.

4. Aids in weight loss: Due to its nutrient density, almonds aids in weight loss. The protein, fiber, monounsaturated fat content of almonds make you fell full and nourished, so you will have very less cravings and be less likely to overeat.

5. Improves brain power: Almonds contain omega 3 and 6 fatty acids, which have very good effects on brain and it's intellectual capacity. Almonds are a good source of zinc, that can protect brain cells from free radical damage.

6. Prevent birth defects: Almonds contain folic acid in high amount, which helps in tissue formation and healthy cell growth, which are very important for the healthy growth of the fetus.

7. Strengthen bones and teeth: Micronutrients such as calcium and phosphorus, which are present in almonds avert osteoporosis and strengthen your bones and teeth.

Also find:

Cashew Nutrition and Health Benefits of Cashews

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Healthy way of drinking water

Always drink water in sitting position. Do not drink water when you are in standing position as it badly affects the organs in your body.

Here we are going to discuss about the reasons why you should not drink water in standing position:

1. Stomach wall damage:  When you drink water in standing position, it flows in great volume down the food canal with great force and splashes on the stomach wall.  This splash causes long term damage to the stomach wall and the nearby organs by the force produced by the water intake while standing.

2. Causes arthritis:  By drinking water standing, the balance of the fluids in the body will be disrupted, this leads to build up of fluids in the joints, thus triggering arthritis.

3.  Kidney damage: Drinking water in standing position disrupt the filtration process of kidneys.  The water pass through kidneys with push causes the impurities to gather in bladder, which can lead to urinary tract disorders and damage to the kidneys.

You should drink water slowly and avoid gulping down large volumes of water in a single breath.

Also find:

Top 10 Ways to Maintain Healthy and Strong Hair 

 Benefits of Getting Up Early in the Morning

How to Reduce Stress: Stress Management Techniques

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How to keep your heart healthy

Here are the top 6 ways to keep your heart healthy:

1. Maintain Ideal weight: Being overweight or obese can raise your blood cholesterol levels, increases your blood pressure, these are the risk factors for coronary heart disease. Maintain ideal body weight to avoid the risk factors.

2. Get Moving: Keep moving, as sedentary lifestyle is associated with increased amounts of calcium deposits in heart arteries, which in turn associated with higher risk of heart disease.

3. Exercise daily: Regular exercise can help you burn calories, lower your blood pressure, reduces LDL (bad ) cholesterol, and boosts your HDL (good) cholesterol, which in turn keep your heart healthy.

4. Maintain Diet: Eat more fish, vegetables, fruits, whole grains, and beans.  Avoid artificial trans fats completely. Limit saturated fats.  Cut back on salt.

5. Avoid Smoking: Avoid smoking as chemicals in tobacco smoke harm your blood cells.  The damage of blood vessels increases your risk of atherosclerosis.

6. Relieve Stress: Having too much stress for too long is bad for your heart.  Try to relieve stress using stress relieving techniques to have a healthy heart. 



Also find:

 Cashew Nutrition and Health Benefits

Health Benefits of Almonds 

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Dumbbell Tricep Exercises: Seated Dumbbell Tricep Extension

Seated Dumbbell Two-Arms Triceps Extension:

How to perform:

• Sit down with one dumbbell held by both hands behind your head.
• Lift the dumbbell over your head until both arms are fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell Two-Arms Triceps Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors).

Equipment: Dumbbell, Bench.

Seated Dumbbell One-Arm Triceps Extension:

How to perform:

• Sit down with one dumbbell held by one hand behind your head.
• Lift the dumbbell over your head until the arm fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Alternate after each set.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell one-arm Tricep Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors)

Equipment: Dumbbell, Bench or Exercise Ball.

Exercise benefits: These exercises help to strengthen the triceps, increases the stability of the elbows and shoulders, and sculpts the arms.

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This document was last updated on April 09, 2017

How to lose weight fast by walking

If you want to lose weight make sure the number of calories you burn should be more than the number of calories you consume on the same day.

Want to lose 1 pound in 1 week?

You can easily achieve this by walking.

Walking is classified as a moderate-intensity activity and counts towards your recommended 150- minutes of weekly exercise. Walking lowers bad cholesterol and reduces your risk for both hypertension and diabetes.

If you want to lose 1 pound (0.45 kg) you must create a calorie deficit of 3,500 calories. If you want to lose 2.2 pounds (1 kg) you have to create a calorie deficit of 7,700 calories.

To lose 1 pound per week you need to walk 5 miles or 10, 000 steps a day.

1 pound=3,500 calories

1 Pound weight loss per week = 500 calorie deficit per day

1 Mile = 2,000 steps=100 calories burned

5 Miles=10,000 steps a day=500 calories burned

Burn 500 calories by walking 10, 000 steps per day to achieve your 1 pound weight loss per week goal.

You can use a pedometer to count your steps. You can also download a pedometer application if you have a smartphone.

If you are a beginner increase the steps gradually by adding 500 steps each day to reach your goal of 10, 000 steps per day.

Also find Weight loss secrets

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