How to stay Healthy While a Sickness Is Spreading

Here are some tips to stay healthy and away from diseases.

• Drink lots of water at least 8 glasses a day.

• Carry sanitizer with you, hand sanitizer and anything sanitizing.

• Don’t share anything with anyone who is sick that is the fastest way to spread the germs and cold.

• Wash hands before eating and after using the bathroom.

• Sleep daily (7-8 hours a day).

• Eat healthy food which contains essential nutrients.

• Always take vitamins.

• Workout, it keeps the body healthy and strong.

• Do some yoga that is a great way to relax.

• Don’t smokes or drink, doing these tend to make the body weak and open to sickness.

• Avoid kissing the person who is infected by communicable disease.

Loose weight in 6 weeks

Obesity is a dreaded disease, which is becoming increasingly common. It severely affects health of the person.  Obesity can be caused by a number of reasons, but an unhealthy lifestyle is one of the most popular reasons for obesity. Here are some tips to shed your weight.

Avoid skipping meals: People who ate at least 3 meals per day lost more weight than people who didn’t. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you’re actually working against your goals.

Eat food from home: When you eat junk food you have limited control over your portions. As a result, you often eat more than you intended to eat. Try packing up half of it in advance and taking it home for tomorrow.

Eat fresh fruit: Fruit helps to satisfy your sweet tooth thanks to its natural sugars. It also contains fiber to help you feel full quickly. Try some of these tips to introduce more fruit into your diet:  Eat freshly cut fruits like melons, pineapple and apple. Prepare a large fruit salad containing mostly berries as well as other fruit that won’t go bad quickly, like pineapples or orange chunks.

Eat vegetables for nutrition: When you make your lunch or dinner plate contain at least 50 percent vegetables, you can have other richer dishes on your plate in smaller portions.
Eat low-fat dairy products. Consume healthy oils

Introduce basic aerobic/cardio exercise: Do regularly exercise to reduce your weight at least 20 minutes’ daily and 3 times per week.

Some do and don’t are:

1. Use stairs instead of using lift.
2. Avoid junk food.
3. Avoid oily food.
4. Do exercise regularly.
5. Motivate yourself.
6. Play outdoor games.
7. Get At Least 7 Hours Sleep a Day.
8. Eat when hungry.
9. Measure Your Progress Wisely.
10. Be Patient.
11. Avoid drinking alcohol.

Vegetarian Diet

• Morning – Breakfast    One cup of Tea or Coffee with a Little Milk coupled with Bread (No Butter, Jam or Sauce) Fresh vegetables and fruits.
• Day – Lunch    Two or three small Cucumbers or Green Salads, Green Vegetable, curd, Small bowl of Rice and pulses can be taken.
• Evening– Dinner- Soup (Tomato, spinach and Sweet Corn). One small bowl of a Vegetable

Non-Vegetarian Diet

• Morning – Breakfast    One cup of Tea or Coffee with a little Milk added. Two or Three Boiled Eggs can be taken.
• Day – Lunch    Two or Three small bowl Non-Veg stuff with Salads. Two small pulses with small pieces of Meat or a Fish.
• Evening – Dinner    Any low calorie Non-Veg Soup can be taken. One small bowl of a Vegetable and two breads with 100gm of Chicken.

Exercise

Walking: – instead of using lift go by stairs. The percentage of fat burning is around the mark. Walking not only burns a good proportion of stored fat, it can also burn a large amount of calories especially when it’s performed for longer durations.

Running: – Running is a best exercise to lose weight. Do it regularly whether you are doing on treadmill or out side. Daily increase your round than your previous session but make sure to not overstrain yourself.

Bicycling: – Bicycling is second best exercise to get a toned body. It basically focuses on lower body like thighs and calf muscles.

Swimming: – Swimming affects and exercises all the parts of the body both upper and lower, water works as a natural resistance and increases the number of calories burnt.

Aerobics:-It is considered as intense exercise for weight loss.

Jumping rope: – One of the easy exercises which can be done even in home, if you do not prefer going to the gym. It is an excellent exercise, targets entire body.

Weight training:- Some of the most intense exercise we can perform. The amount of total calories burned is very high whilst performing the movement; however they can only be performed for short periods due to muscle tiredness.

Get Six Packs in 6 Weeks

Want six pack abs in 6 weeks; follow this schedule to get a marvelous six pack abs.

Monday workouts

Chest and Triceps
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Push Ups

Exercise: Wide Grip Barbell Bench Press.

Exercise: Dumbbell Bench Press

Exercise: Close Grip Barbell Bench Press

Exercise: Hammer Grip Incline Dumbbell Bench Press

Exercise: Bench Dips

Exercise: Triceps Pushdowns with V-Bar Attachment

Exercise: Cable Lying Triceps Extensions

Exercise: Triceps Pushdowns with Rope Attachment

Exercise: Close-Grip Bench Presses

Tuesday workouts

Back and abs
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Pull Ups

Exercise: Close Grip Front Lat Pulldowns

Exercise: Bent Over Barbell Rows

Exercise: Seated Cable Rows

Exercise: T Bar Rows

Exercise: Crunches

Exercise: Cable Crunches

Exercise: Leg Pull-Ins

Exercise: Oblique Crunches

Exercise: Knee Raises On Parallel Bars

Wednesday workouts

Cardio

Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed you can burn 250 to 500 calories in 30 minutes.

Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.

Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

Thursday workouts

Biceps & forearms
For each exercise
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Barbell Curls

Exercise: Standing Bicep Cable Curls

Exercise: Incline Dumbbell Curls

Exercise: Preacher Hammer Dumbbell Curls

Exercise: Wrist Rollers

Exercise: Palms down Dumbbell Wrist Curls over a Bench

Exercise: Standing Palms up Barbell behind the Back Wrist Curls

Friday workouts

Shoulder
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Barbell Military Presses

Exercise: Arnold Dumbbell Presses

Exercise: Bent Over Dumbbell Rear Delt Raises

Exercise: Standing Military Presses

Exercise: Standing Low Pulley Deltoid Raises

Exercise: Seated Dumbbell Presses

Saturday workout

Hamstring
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Barbell Lunges

Exercise: Seated Leg Curls

Exercise: Smith Machine Stiff Legged Deadlifts

Exercise: Stiff Legged Barbell Deadlifts

Sunday

Complete rest on Sunday 🙂

Gain Weight in 3 months.

How to gain weight here are a few steps that will answer how to gain weight:

• Eat more calories: Your actual caloric requirement can differ depending on your  height, weight, activity level and your body’s metabolic rate. Eat larger portions and eat at least five meals a day.

• Make smart choices: Make smart choices like choose dairy products, fish and meat over bread. Choose eggs over vegetables.

• Protein: Increase your protein intake. Your body needs a lot of protein to build new muscles. But since most of the calories for weight gain come from carbohydrates and fats, do not replace them with protein.

• Workout: Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.

• Drink notorious beverages: Drink beverages that have healthy calories. Avoid consuming packed juices as they contain lots of sugar, which is unhealthy for the body. Consume natural fruit juice. Stay away from drinks such as soda, flavored coffee drinks, sweetened teas etc.

• Sleep well: sleep at least 8 hours a day. A well-rested body is the foundation for a healthy lifestyle.

Things to do:

Do: Sleep well:  If you’re constantly missing out on sleep, you’re hurting not only your body but your mind. Sleep helps to improve your memory, your creativity and even your lifespan.
Do: Eat breakfast: Jump-start your metabolism and your day with a good breakfast. Even if you’re short on time, you can grab a quick piece of toast with nut butter, banana and honey. Grains are another healthy breakfast option. To gain weight must start the day with a heavy breakfast.
Do: Move your body: Don’t make excuses for sitting at a desk all day and on the couch all evening. A sedentary body is not a healthy body. Get on a regular schedule, and do something active.
Do: Relax: Do relax your body don’t overstress your body physically as well as mentally.

Things not to do:

Don’t: Skip breakfast: The first meal of the day fuels your body and your mind.
Don’t skimp on your morning fuel-up. Don’t think you’re helping your weight by skipping breakfast either.
Don’t: Postpone starting an exercise regimen: Start today! Be realistic about the exercise that fits your schedule and your capabilities. Start small, and work your way up to longer and more intense activity.
Don’t: Overeat at mealtime.
Don’t: Stress out: The past is behind you, the future is yet to come. Practice mindfulness and appreciate each moment as it happens. Breathe in. Breathe out. Visualize feelings of worry, anger or frustration floating away.

Stay focused on health and not losing weight or muscle mass. You will be less likely to injure yourself doing unnecessary or extreme exercise.