February 21, 2018
February 07, 2018
Fats & Oil
Fats and oil contains a wide variety of information on good and bad fats and oils - including the Omega fatty acids, trans fats, saturated and unsaturated fats.
Different kind of fats we have:-
1:-Trans Fats
2:-Saturated Fats
3:-Unsaturated Fats.
1:-Whats is trans fats.?
Ans is.!
Trans fats:- we should avoid trans fat as much as possible. They're bad for your heart health.Trans fats are a type of fatty acid. This is just a fancy way of saying that they are part of a fat molecule. Trans fats are found naturally in very small amounts in some meat and dairy products.
Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat.
Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn.
Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process.
2:-Saturated fats:-From a chemical standpoint, saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.
To get the nutrients you need, eat a dietary pattern that emphasizes:
Fruit's and vegetables
Whole grain's
low-fat dairy products,
Poultry , fish and nuts
while limiting red meat and surgery foods and beverages.
Avoid to eat butter, cheese, fatty beef, pork and lamb etc.
3:- Unsaturated fats:-Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.
There are two types of “good” unsaturated fats:
1. Monounsaturated fats are found in high concentrations in:
Olive, peanut, and canola oils
Avocados
Nuts such as almonds, hazelnuts, and pecans
Seeds such as pumpkin and sesame seeds
2. Polyunsaturated fats are found in high concentrations in
Sunflower, corn, soybean, and flaxseed oils
Walnuts
Flax seeds
Fish
Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat
So friends if any problem come with fats pls do ask questions so we can improve our health and healthy atmosphere more & more better in home or gym or anywhere you go.
Pls like this post if you really think we have to be healthy.
February 06, 2018
Body Type.?
What does body type mean.?
There are three basic human body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you're not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time.
Ectomorph:- Lean and long, with difficulty building muscle.
Endomorph:- Big, high body fat, often pear-shaped, with a high tendency to store body fat.
Mesomorph:- Muscular and well-built, with a high metabolism and responsive muscle cells.
Now How to train these three kind of body type & what to eat.?
Ectomorph:-Eat a lot of protein and carbs, regularly lift heavy with good form, and don't overdo aerobic activities.
Mesomorph:- Lift moderate weight on a regular basis, and engage in aerobic activities regularly. Don't worry about getting "bulky," but watch out for creeping fat gains.
Endomorph:- You may benefit from using moderate weights and maintaining a relatively fast training pace. Getting your heart pumping daily with some form of activity is a good idea for both health and calorie burn. If you find yourself doing lots of work and still gaining weight, the answer is probably in the kitchen
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February 01, 2018
HOW TO USE WHEY PROTEIN FOR WEIGHT LOSS
A short descriptions of people & Specially YouTubers who they don't know how and when to take whey protein in their daily routines.
"Regular gym-goers are sure to have noticed muscly guys tossing back a protein shake straight after their workout and it’s true that many bodybuilders use whey protein to assist with building muscle. But don’t be fooled by this stereotype, whey protein can also be a useful aid in weight-loss for both men and women."
1:-As a meal replacement – add into a smoothie.
2:-As a snack replacement – mix with just water or water with a dash of milk.
3:-going out to eat – mix with water.
4:-After a workout – mix with water.
(How Much Protein to Consume)
"Daily protein content for effective weight loss needs to be between 1.0 to 1.5 g protein/kg of body weight. You can use protein shakes to fine tune your daily protein intake to meet the desired daily target".