Diet and Fitness - Health Care Department California

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A Look on Diet and Fitness
A Guide to start Your personal Fitness

Many people nowadays are very much conscious about their own health and fitness.

In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to ahieve that magazine-cover look.

As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and afficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households.

But exerise is not the only way to build that body beautiful.

It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

lose weight doing fitnessDiet fitness is as essential as exercise itself.

Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth.

Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches.


As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-nown for being the richest source of calories.

It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat.

So which one to follow?

A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away.
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Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay healthy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you.

Striving for a perfecty and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life.

One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.


*Remember, however, that maintaining one's physical line also derives from adequate physical exercise.


Need To Maintain A Beautiful Body? Why not building Your Own Fitness Gym at Home?

As you probably already know, in these times, more and more people are becoming conscious of their figure.

But because their so busy running their lives and their businesses, they don't have the time for workouts. Although local gym membership is very accessible and provides all the needed equipments for workouts, still conflicts arise.

It can include adjusting to the gym's opening times, stress of traveling from your home to the gym, and pressure on the weather condition.

In case you are facing this difficulty, consider building your own home gym to achieve your fitness goals and keep you in shape. There are various ranges of exercise equipments you can utilize at home. Time and weather condition is not a problem anymore. You can do your exercises within your own set schedule.

But the question is what equipments you are going to buy.

fitness workout and weight lossIf you are starting out your venture, or becoming active again after a long break, it is advisable not to pursue your home gym. Instead you must enroll at a local gym within a short period of time. It can help you check out a number of fitness equipments available in the market today.

You can ask your fitness instructor about its advantages and disadvantages and how these equipments can meet your fitness needs.

Thus, you can list down the equipments that you will purchase for your home gym.

If weight training is your main focus, then the first step is to purchase a set of weights.

You can buy free weights which are less expensive. The prices can be as low as 70 dollars or lower.
But you need a combination of weights weighing 4.5 kg (10lb) and 9kg (20lb) which is a hand-held dumbbell with a bar.

The end of this bar is replaceable with other weights for more flexibility. There are different types of bars. But it is up to you to choose whether you are going to use the plastic or metal weights.

Metal weights are the traditional weights used even before but plastic weights are more modern and often are sand-filled weights.
You can consider weight machines if you want to workout specific groups of muscles including the biceps, deltoids, and quadriceps in a safer way.

More over, free weights cannot provide good workouts for hamstrings and calves muscle groups. However, you need to pay the price of a weight machine.

Costs and configurations may widely vary from a simple resistance machine, to an adjustable, multi-stationed weight stack. You can spend hundreds or thousands of dollars.

A stair stepper is another popular alternative. A simple stair stepper model can offer you a better cardiovascular workout and low impacts on your joints when exercising to build your calves and thighs. This machine is also a space saver and can cost from 100 to 170 dollars. A more complex stair stepper has adjustable speed, resistance level, speed, pedal distances and more. It also includes an HRM (heart rate monitor) as well as digital readouts for distance climbed, calories burnt, and speed. It can cost 1,900 to 2,100 dollars. Treadmills are good workouts machines too for your home gym.

The prices depend on the types, models, brand, and features.

Building your home gym can cost you money. However, it is worth investing for to meet your fitness needs.

So: are you ready to start? Wait a moment... here some things You Should Know About Stretching...

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.


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There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.

Here are some of them:

1. To increase your flexibility and to avoid injuries, stretch before and after workout.

Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.


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2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use your smartphone, mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.


Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

The lession is ended. Now you can go straight to the practical way.

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