Muscle Cramps Causes:

Muscle Cramp Causes

Muscle Cramps Prevention:

Muscle Cramps Prevention

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Best Diet Meal Plans | Health And Nutrition Articles | Diet Tips

People often Don’t know the Importance of a Healthy Breakfast and often Skip Breakfast.

They often have excuses like – “I was getting late to work and not had breakfast” or “Skipping Breakfast Helps in Weight Loss” or “Skipping Breakfast helps in Losing Weight” but these are just excuses and keep this is mind

Skipping Breakfast is bad for health

You might be probably thinking that by Skipping Breakfast you will be probably losing weight fast or Skipping Breakfast is good for Fast Weight loss? Right? No! You are right and wrong! That because skipping your breakfast means that your body failed to get the first dose of nutrion and energy to sustain itself. This means your body is now starved and this lead your body to use the amino acids to breakdown or digest the glycogen in your muscle. Putting simply you are loosing weight, yes, a couple of ounces maybe but it’s not fat but muscle. Worse still as you are loosing muscle by lowering your metabolism. A lower metabolism would mean that you will burn fat more slowly!

Solution

Grab a glass of 100% juice the first thing in the morning with a granola bar or oatmeal buiscuits. if you don’t get a granola bar or 100% juice then A glass of milk (skimmed) with half a cup of mixed dry fruits comprising of Almonds, walnuts, flaxseeds, dates, figs, Apricots and plums will give you the right amount of energy with a good dose of healthy fatty acids, fibre, protien, vitamins, minerals and anti-oxidants.

Stay Fit And Strong is Sure that now you have the answer to the myth that Skipping breakfast helps to loose fat fast and know that Why is Breakfast Important. Now try to use our solution for a quick and Healthy Breakfast and do give us a feedback of how it worked for you.

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How to Calculate Calories Intake | Calculate Calories in Food | Calories Calculator

UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men however the kind of lifestyle you have and your daily schedule affects it to a greater extent.

Everyone asks us to consume 1900 – 2550 number of calories  in a day but no one actually tells us -”HOW TO CALCULATE CALORIE INTAKE” so that you can CALCULATE CALORIES IN YOUR FOOD and can manage your DAILY CALORIE INTAKE.

In this post of Stay Fit And Strong we are going to tell you HOW TO CALCULATE CALORIE INTAKE or CALCULATE CALORIES INTAKE MATHEMATICALLY.

There is mathematical calculation for Calculating the Total Calorie Intake. First of all you should know that 1 gm of protein = 4 calories, 1gram of carbohydrates = 4 calories and 1 gram of Fat = 9 Calories. Each Calorie source behaves differently once ingested in terms of energy release. therefore for a balanced diet it is advised that not more than 20- 30% of the energy should come from fat, Not more than10-15% (maximum 30%) from Protein and the rest 40-60% from Carbohydrates from complex to simple depending on the kind of activity.

Now the Calculation begins
Calculate your Weight in Pounds. (1Kg =2.2047 Pounds approx)

Weight in pounds X 11 = Total Calorie intake (for sedentary lifesytle)

Total Sedentary Calorie intake X Alpha + Sedentary calorie Intake = Actual calorie Intake

(Take values Alpha = 0.2 for minimal exercise, 0.3 for light exercise, and 0.5 for intense exercise.)

To Calculate desired percent of respective nutrient divide total calorie intake by 4 for proteins and carbs and by 9 for fats.

This way you can keep of the Total Calories you are consuming and can keep up the record to Stay Fit And Strong

Stay Fit and Strong is sure that you will surely have a benefit from our Post on How To Calculate Calories Intake Mathematically.

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Best Diet Meal Plans | Health And Nutrition Articles | Diet Tips

Hey Fitness Freaks! most of the people going to Gym or doing a Work out on regular basis have a very common doubt in mind,

“How much Protein should I consume Daily”

or

“How much Protein Do I need to Consume Daily”

or

“What is the right amount of Daily Protein Intake or Daily Protein Consumption”

or

“What are the Best Protein Diet Plans That I should Follow”

Well, in this Post of Stay Fit And Strong , you are about to know the same.

Well, The Daily Protein Requirement of your body depends on your ultimate goal. whether you are an athelete, who wants to mantain his lean muscle mass or whether you are someone who is looking for lean muscle gain, or whether you are looking for adding strength.

As a general rule “EVERY INDIVIDUAL NEEDS 1-1.5 gms OF PROTEIN PER POUND OF LEAN BODY MASS”. You lean body mass is not your total weight but the your body wieght minus the percentage of fat in your body. Use a body fat percentage calculator to estimate the body fat percentage. Taking a typical e.g. If your body fat is 10% of your total body weight and you weigh say 180 pounds then the total protein intake for you will be 180-18= 172 grams of protein.

Now, the bigger question is “HOW MUCH PROTEIN SHOULD WE CONSUME IN A DAY/DAILY and What are the Best High Protein Food That I should Eat”.

A majority of your Protein Intake should come from natural sources like Egss, Fish, Chicken etc. Since Whey Protein Shakes comprise mainly fast acting protiens they are best taken Post your work out session and or during Breakfast. Although consuming them during any other time will not do any harm either. So typically if you consume about 100-120 gms of protein through eggs and other natural sources like fish then then the remainder 50 -70 gms should be substituted through your protein shakes ideally post your workout session. For gaining lean muscle keep thee protein calculation at 1.5 grams per pound of lean muscle weight.

Stay Fit and Strong is sure that you will surely have a benefit from our Daily Protein Intake/Consumption Tips.

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Stay Fit And Strong | Fast Weight Loss Exercise Tips | Quick Fat Loss Exercise Tips

Hey Readers! In this Post of Stay Fit And String we are going to tell you the – “Fast Weight Loss Exercise Tips” or “Quick Weight Loss Cardio“.

Looking for Fast Weight Loss? Running for miles at a strech on the treadmill and hitting a plateau? Fast Track your Workout Sessions with this quick Cardio Workout plan in the Gym for effective fat loss, without any muscle loss.

Do this treadmill session 3 times a week, giving a days’ rest in between while either hitting a cross trainer/rower or cycling once a week.

Before mapping your workout for the week, you need asses three things while doing the treadmill.

1. The first is your idle or resting speed, (slow jogging only) where you warmup, recover and also catch your breath.
2. What Is your running or fast jogging speed where you can sustain yourself for over two minutes
3. Your Sprinting Speed, at which you are able to run at the highest possible speed for 30 seconds.

So these three Running intervals will constitute a single lap on the treadmill lasting 5 minutes. So the first step is to start at the idle or warm up speed and run for 1 minute. After one minute run at the fast jogging speed for the next minute. This is followed by a 30 second rest at the same initial idling speed. Then for the next 30 Seconds your burst or sprint at top speed, followed by slow jogging for recovery and catching of breath. This should be followed by fast jogging for another minute. This interval pattern would thus last for five minutes. Repeat the whole set three to four times, thus making your cardio session last for 15 to 20 minutes. It is important to mantain the 5 min interval cycle. Increase your fast jogging and spriniting speed slowly every week for increased performance, while keeping your resting speed contsant. You will start noticing an increase in the distance covered in 5 minutes or one lap. Doing this interval session on the cardio will help Burn Fat Faster than other forms of cardio where you run at a constant speed.

Stay Fit and Strong is sure that you will surely try this Quick Weight Loss Exercise Tip.

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Post Workout Meal Plans | Nutritional Diet Plan

Hey Guys! Stay Fit And Strong is back with some interesting Fitness and Health Tips for Everyone Here.

Post Workout Meals make a very important part of our Exercise. Right kind of Post Workout Diet / Post Workout Meals can do wonders to your exercise and can show very surprising results for you. It not only Boosts your Energy level but also helps to speed up Muscle Recovery.

Post your workout your body is completely drained out of energy.What you eat after a workout is very important in terms of your muscle development and thus Post Workout Meals are very important. You dont want to be wasting your workout by not consuming the right food. Consuming the right combination of nutrients will help recover your muscles at the same time also restore your body’s energy levels. Proteins help in muscle recovery while carbohydrates help in replenishing your body’s energy levels. 

So, Proteins and Carbohydrates have to be a major constituent of your post workout meal,Irrespective of the time of day you exercise.  For best results, eat within 10 to 30 minutes after exercise, when muscles are most receptive to any nutritional intake. As, during this time, an increase in enzyme activity makes the body more efficient at storing glucose for energy, from the carbohydrates and in repairing fatigued, worn out Muscle with the protein.

Your protein intake post your workout should always be dominated with fast acting proteins which are instantly, digested and absorbed by your body. Thus Whey Protein is the one that is always recommended. It has a very good source of amino acids which help digest the protein instantly for absorption. The other alternative to Whey is Egg whites or albumen which is again a very good source of amino acids. The other ingredient in your post workout meal should be ideally a banana which will provide instaneous carbohydrates as well as a good load of pottasium which keeps your brain active. Adding milk to your whey protein will give your protein shake a good combination of two different forms of protein i.e. cassinate from milk and the whey Protein. As mentioned earlier while whey is an fast releasing protein, cassenate is a slow digesting protein which will form an ideal combination of a post workout meal. 

Thus A high quality protein intake would imply that your body will replace the muscle tissues that get damaged during workout with tougher and stronger muscle tissues with added strength while the glucose stored in the muscle will give all the energy to do the extra rep, or the perhaps run the extra mile!

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Best Diet Meal Plans | Health And Nutrition Articles | Diet Tips

Hey Readers! In this post of Stay Fit And Strong , we are going to offer you the Best Free Diet plan to all. This is a General Purpose Diet Plan, you may use it with a slight variation but you all will get a fair idea of How a Healthy Diet Plan Should be.

Its all a matter of conviction first, which is then followed by certain practical everyday things you need to follow to mantian your health.This article will help you eat it right on the go, from morning till bedtime.

Starting it Right.

This is all a Healthy Meal should have.

The first thing you need for a Healthy Diet Plan is healthy breakfast keep your system running and active throughout the day, which of course most of us miss or atleast forms the tiniest portion of overall daily food intake. Over the night your body is starved of nutrition and needs the maximum it can get during the first meal of the day.

Start with a small glass of 100% juice down your empty stomach ( don’t take anything which is not 100% juice). Follow it up with some porridge made from oats, or whole wheat topped with honey or dates, or prunes, or plums and some walnuts/flaxseeds/almonds. The healthy fatty acids omega 3 and omega 6 found in walnuts/flaxseeds and almonds will help regulate metabolism and help absorb the nutrients and minerals from your juice. While Oats or whole wheat come from the family of complex carbohydrates having a low glycemic index thus providing a sustained release of energy throughout the day and keeping you hunger free for hours. While a dab of honey or plums over your porridge will give you a good load of antioxidants. thats your breakfast. If your working out then you would need to increae your protein intake. the best way to do it is consume a couple of egg whites which will give you a good portion of essential and non essential amino acids, like gluatimine valine etc that will help fuel your muscle and promote anabolism or muscle growth and repair.

After approximately two hours down the line a small portion of fruits should keep you going by mantaining your blood sugar level while providing a good amount of healthy soluble fibre like maltroxin which helps regulate your blood glucose levels and also keeps you satiated.

Since it is advised to consume the maximum amount of carbs during the day your lunch should typically comprise of a fair amount of carbohydrates in the form of either whole wheat bread or rotis with a large portion of vegetables, cooked lentils like kidney beans or chick peas etc along with a portion of lean meat like fish or chicken. Try including fish as it has a very good amino acid matrix along. Fish like tuna and salomon are an excellent source of omega 3 fatty acids which keep your heart fit, regulates metabolism and also lowers cholesterol. Higher your metabolism lower the probability that you will accumulate fat in your body.

For evening Snack consume about two oatmeal cookies preferably. The one without added sugar and saturated fat content. Or the other alternative could be consume roasted chickpeas. They are good source of soluble fibre and help in weight management. Avoid drinking coffees or teas made from full fat milk and with high sugar content in it. Doing so will increase the blood glucose level in the body, which if not used up will eventually get stored as fat. And the only way elevated levels of blood sugar levels can get used up in the body without being stored as fat is by working out.

The dinner time should be at least an hour before sleeping and ideally should around two hours. Dinner should comprise of very little amount of carbohydrates and more of lean meat and green leafy salads and vegetables tossed in a bit of olive oil. The olive oil has healthy fatty acids which help absorb the nutrients in the green leafy vegetables. If ever you feel hungry before bed then down a glass of milk before bed which should satiate your hunger.

Follow this routine coupled up with a personalized work out routine to loose all your flab while being on the go.

Stay Fit and Strong is sure that if you follow this Healthy Diet plan Daily, you will surely Stay Fit and Healthy.

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Diet Tips for Marathon | Healthy Tips | Running Tips

Want to Win a Marathon? Do Carb Loading!

Planing to run a Marathon? Thinking What is a Runners Diet? Or planning to run the extra mile. You need the a sustained energy supply to finish the race without a dip in your performance levels. The Trick is let your muscles store energy, lots of it it! Before any long and intensive enduarance cardio activity load your diet with rich and complex carbohydrates like brown rice or even whole wheat pasta for at least three days prior to the event, so that your muscles store all the energy it needs for the big day! A few hours before the run adding a whey protein shake or a couple of eggs will suppy a good source of amino acids, preventing catabolism or muscle loss during the run. 

I am Sure this tip of DailyHealthPlans.com will Surely Help you win the Marathon and know about a Runners Diet or will atleast help you run a few extra miles.

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Stay Fit And Strong | Health And Fitness Tips | Health Articles

Hey Friends! Welcome to StayFitAndStrong.com , the Complete Fitness and Health Solution for you.

So many of you might be wondering what is Stay Fit And Strong about?

Well you are just about to know.

Many of us want to stay fit; Some go to Gym for that others go for a walk or go on a diet etc. In short we try to stay fit in our own way all the time, though we don’t have the right knowledge or information about it. Here on StayFitAndStrong.com , we are going to solve that problem for you.

We are going to share the Best Health and Fitness Tips and Solutions with you.

If you are a fitness freak and visit Gym daily, We have the Best Diet plans, Gym exercise combinations and Muscle Recovery techniques for you.

If you are a Housewife or an office going person who doesn’t get much time to visit gym that often, we have the Best Fitness Tips for you that you can do to stay fir and maintain your body even at home.

We even have the Best and Fastest Fat Gaining , Fat Losing , Muscle Building and Muscle Toning Solutions for you which are tried and tested by hundreds of our clients and have seen awesome results.

And guess what, All this is ABSOLUTELY FREE for you people.

So what are you waiting for.
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StayFitAndStrong.com - The Best Health and Fitness Tips for you