Beginners Fitness 🍎

2021-11-15 01:13:58 How to incorporate cardio into your training program?

Get cardio in on your off days or as far away from strength training as possible. If hypertrophy is your main goal, it’s wise to perform cardio on non-lifting days in order to spare as much muscle tissue as possible.

If you absolutely must perform cardio on lifting days, look to keep the two sessions as far apart as possible. If you lift in the mornings, perform cardio in the evenings or vice versa.

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2021-11-13 02:12:55 "Our greatest glory is not in never failing, but in rising every time we fall."

- Confucius

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2021-11-11 02:29:48 Green protein pancakes recipe!

We need to get our protein and greens daily. Lately I've been working on a recipe that would combine them and I came up with pretty good pancakes. Here's how to make them!

Ingredients:
- 50g spinach
- 60g yoghurt
- 1 egg
- 150ml milk
- 40g whey protein
- 80g whole wheat flour
- teaspoon of baking powder

How to make:
1. Blend milk, yoghurt and spinach together until combined.
2. Whisk in the egg.
3. Add whey protein, flour and baking powder. Mix together until combined.
4. Pour some of the mixture into the pan on medium heat and flip when bubbles appear on top, then cook for another 2-3 minutes. Remove pancake from the pan and repeat until all the mixture is gone.

Nutritional values:
~ 620 calories
~ 52g protein
~ 66g carbs
~ 14g fat

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2021-11-09 02:08:48 Regular moderate exercise or other physical activity in addition to a balanced diet can reduce the risk of developing type 2 diabetes by 50-60% for those at high risk! That's a major risk reduction for diabetes!

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2021-11-07 01:59:26 Risks of too much magnesium

An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine.

However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, or cramping.

Very large doses will result in further health complications and possibly death.

People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so.

Magnesium is important for our bodies, however we should get it from food. Supplementation is often not necessary and possibly dangerous, unless prescribed by a doctor.

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2021-11-05 01:43:39 Magnesium!

Magnesium is a mineral that's crucial to the body's function. You can get magnesium in many foods and drinks.

Almost half of Americans don’t get enough magnesium from their diet. Over time, low levels of the mineral may set the stage for a variety of health issues, including type 2 diabetes, high blood pressure, and migraines. 

Benefits of magnesium:
• Strengthens bones
• Fights inflammation
• Protects the heart
• Prevents migraines
• Lowers odds of diabetes
• Improves exercise performance

Sources of magnesium:
• Nuts and seeds
• Whole grains
• Avocados
• Dark leafy greens
• Beans
• Dark chocolate

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2021-11-02 21:20:44 What is a "compound" exercise?

You may have heard that term a lot, but what does it mean and what about isolation exercises?

A compound exercise is any movement where you're using more than one muscle group at a time.

Consider a squat: This one simple motion engages your core, quads, hamstrings, glutes, calf muscles and hip flexors.

Isolation exercises, on the other hand, work one specific muscle group at a time (such as a bicep curl).

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2021-10-30 19:15:19 Did you know?

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

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2021-10-28 00:09:05 Why green leafy vegetables are so important in your diet?

Leafy green vegetables are an important part of a healthy diet. Eating a diet rich in leafy greens can offer numerous health benefits. These greens are also very low in calories!

They are packed with fiber, vitamins such as A, B, C, E and K, and minerals including calcium, magnesium, potassium, selenium, zinc, and iron, along with powerful health-promoting phytochemicals such as flavonoids and carotenoids, which can protect against heart disease, diabetes, cancer, Alzheimer’s, dementia, and other chronic diseases and inflammation. Leafy greens have more nutrition per calorie than any other food. 

Leafy greens include kale, spinach, collards, chard, arugula, romaine, bok choy, watercress, mesclun, cabbage, broccoli rabe, and turnip, beet or mustard greens.

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2021-10-25 23:44:49 "The pain you feel today will be the strength you feel tomorrow."

– Arnold Schwarzenegger

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