출장 마사지가 여행 관련 부상을 예방하는 방법
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
We live in a generation of chronic dieters. Whether it’s Atkins, South Beach, the Cabbage Soup Diet, or The Zone, most diets are set up in such a way that you’re depriving yourself of one or several food groups to achieve your desired result.
What dieters are finding is a short-term solution to a long-term problem followed by an INCREASE in their weight due to fluctuations in their metabolism. Not the desired result that was originally promised! Most people at some point in their life have tried a diet that has failed. I’d like to share with you 10 simple rules to feel great, stop ‘dieting’ and keep the weight off for good!
1. Make sure you stay properly hydrated! Your body needs water whether you are sedentary, active or simply need to transport and eliminate toxins. As a healthy rule of thumb, an adult should drink 8 to 10 glasses (8 oz/250 ml) of water a day. The water is your friend. It keeps your organs working properly and helps push food through your body as well as puff out those wrinkles. Have you ever noticed that people who are dehydrated have more wrinkles? Water is also what keeps your skin clean. Since our skin is our largest organ, it constantly removes toxins and much of that happens through our skin when we sweat etc.
2. Know how much protein your body needs to prevent muscle loss. You need as much protein per day as your lean muscle mass. This number is calculated by first finding your body fat percentage. So if you weigh 200 pounds and have 20 percent body fat, then 40 pounds is fat and 160 pounds is lean muscle mass. Therefore, you would need a maximum of 160 grams of protein per day. I need 110 grams myself and can easily get it through eggs, chicken, red meat, nuts, dairy, and protein powder supplements. Like 5 times a day, I only need 22 grams per session. Your body can only digest about 30-40 grams of protein in one sitting anyway. Consistency is the key, if you don’t eat any protein all week and take one day to eat a huge 14 oz steak and eat pepperoni sticks, then you’ll have excess protein at the same time. That steak likely contains around 60 grams of protein, and unfortunately some of it will be stored as fat, since that’s too much. Our muscles need protein to repair and rebuild, especially after a workout. If we don’t get it, our muscle tissue will feed itself, which is known as muscle catabolism.
3. Know how many carbohydrates your body needs for energy. His body definitely needs carbohydrates for fuel, otherwise he wouldn’t have adequate energy levels and would feel tired all the time. Similarly, you can also go overboard with carbohydrates. If you eat a 2-cup plate of pasta and then add a side of bread and a glass of milk, your body will store much of this as fat. Try to use the suggested serving sizes on cereal boxes, etc. When they say ¾ of a cup, just eat that! As Americans, we have tended to eat outside of our recommendations for appropriate portion sizes. This has gotten many into trouble. So when people avoid carbs altogether it’s out of fear of what sugar is doing to their body, however it’s not the food itself, it’s the amount they’re consuming. Try to eat quality carbohydrates that slow down the insulin response instead of eating simple sugars or simple carbohydrates that have energy for about an hour and then crash. We are not marathon runners. We don’t need to load up without carbs. Some quality carbohydrates include: brown rice, whole-grain breads, whole-wheat pasta, sweet potatoes, wheat crackers, and vegetables. Vegetables and fruits also contain carbohydrates, not just grains. Eat a fruit like some strawberries instead of a banana as the sugar content is high. Why not fill up on green, yellow, red bell peppers, carrots, celery, lettuce leaves, broccoli, tomato, cucumber, cauliflower, beans, mushrooms, and onions?
4. How much should you exercise? Some say 3 times a week for 30 minutes. This really is not enough. If you want to see results and not lose what you have lost, you should be in 4 or 5 days with a full day to rest. As long as you rotate the body parts you work on, you give them time to rest, heal, and rebuild properly. I would suggest doing the same amount of cardio days as you do for weight training. For example, you can do cardio for 45 minutes on Mondays and Thursdays. You can then do your weight training on Wednesday and Saturday if you were working out 4 times a week.
5. Have measurable goals. As with anything in life, to be successful you need to create goals. Having a desired outcome is helpful, but it doesn’t help you plan your days if it’s too broad. If your goal is to lose 15 pounds in 5 months, you can break it down to 3 pounds per month, which is very doable. Maybe it’s to fit into your size 5 jeans and now you’re a size 7. I recommend the clothes method over using the scale because as we gain muscle and lose fat, our weight can often seem the same even though in reality we are gaining muscle that will burn more fat. Muscle is 3 times heavier than fat. This is often the reason why some of our friends may be lighter on the scale, this usually indicates that they also have little muscle mass. It’s our makeup of our weight that matters, so using clothing as a guide can be your best asset here.
6. Create realistic expectations! For example, a realistic expectation of safe and progressive weight loss is 1.5 to 2 pounds per week. If you think you can lose 5 pounds a week because your goal is to lose 20 pounds by next month’s high school reunion, you’re setting yourself up for disappointment and if you achieve it through unhealthy means, you can guarantee you’ll get it back. and something else! When we lose weight dramatically, it damages our body’s regulatory system, our metabolism, and constant weight gain and loss also creates unsightly stretch marks. The key is to be patient and remember that it took months, if not years, to get to the weight you are today, so why expect to lose it all in just a few weeks? Be realistic and results will happen!
7. Do not deprive yourself! I use a 6 day, 1 day off approach, which means I exercise 6 days a week and eat healthy portioned meals, setting aside a full day to be lazy if I like and eat what I want all day. Not only does this approach allow me to feel a sense of reward at the end of the week for all my hard work, it also keeps me satisfied, not deprived. An added benefit is that since I only do this once a week, my body recognizes that unhealthy junk doesn’t belong and speeds it up to get it out of my body and burn those calories.
8. Know your serving sizes. The size of your palm is the recommended size for meats and proteins. One cup is more than enough for pasta. Add your sauce on top in the amount of about ½ cup. Drink sizes should be 1 cup at a time. I’m amazed to see kids walking around with sugary drinks like big shots that equal 6 cups! This is one of the reasons why our children are obese and hyperactive. If you are drinking water, you can drink as much as you want. Add some cucumber slices or lemon wedges to give the water a little flavor!
9. Exercise is essential! You can’t lose weight by cutting out junk food and eating less alone. Exercise is an important part of keeping weight off and building a strong heart and muscles! Likewise, you can’t just exercise and continue to eat whatever you want, you won’t see the desired results. If your goal is to lose weight, when you exercise you want to eat healthy, otherwise all your hard work will feel like a waste of time.
10. Eliminate the Sugar! Two of the biggest killers and main reasons people gain weight in the first place are due to these 2 things: sugar and salt. Excess sugar (and 90% of those who consume excess sugar) is stored as fat in the body. When we eat a chocolate bar or a soft drink, we are consuming much more sugar than we need to survive. Our insulin level rises and then we get our energy boost for about 1 hour only to drop back into our sluggishness after that time. This is a dead cycle. The worst part is that sugar comes in many forms, so don’t be disappointed by ingredient labels. A good indication of the amount of sugar that resides in our food is to look at the label. If it appears near the beginning of the ingredients list, it’s best to skip these items. They can be found in the following formats: fructose, glucose, high fructose corn syrup, raw sugar, brown sugar, cane sugar, etc. You can also look for content under the word “sugars” on the label. Beware of the silent killer that is sweeping the nation and is a major contributor to diabetes!
11. Say no to salt! Salt will cause you to retain water, feel bloated, and increase your blood pressure. All of these are dangerous and totally avoidable. When eating any food, taste it first! Most people add salt out of the bad habit of assuming food will be bland. If you have to use it sparingly in a recipe, use a very small pinch of sea salt, this goes a long way. Get started today and eliminate salt from your diet. Out of sight, out of mind was the motto in my house growing up: get the salt out of the house and you won’t be tempted or able to use it. Just like sugar, salt can build up in our food. Look at the labels under sodium to find out what percentage of the food is salt! After all, salt is just sodium chloride. In addition, it returns to look for derivatives of sodium, salt itself and the dreaded MSG (Monosodium Glutamate). Be warned, Chinese restaurants are full of MSG, so ask first. Monosodium glutamate flavors food and tenderizes meats, as well as making you thirsty, so you’ll buy more drinks.
12. Stay engaged! Usually the first 4 weeks in any program are difficult. It can be more daunting on a realistic plan because you won’t see immediate weight loss. If you hang in there and stay committed, I assure you the results will follow. Most Americans just don’t have the patience and want everything now. We live in a society that wants fast food, fast banking, and it can be easy to get caught up in that. Know that what you are doing for yourself is much greater than what the other ‘dieters’ are doing. You’ll lose weight and keep it off and you’ll feel great if you lose it the right way. So while your friends’ quick fix results have come and gone, and they’ve gained 10 pounds more than when they started, you’ll be outpacing their strategy by leaps and bounds and have more energy and inner peace.
**Remember that for changes to be effective, they must be both realistic and sustainable. Believe me when I tell you that there is no such thing as a quick fix!
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
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