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| *Women health>>>Yoga |
Im a 29yr old girl, i want to know which is the best way to tone my body, plz suggest if yoga or gym would hlp |
Im a 29yr old girl, i want to know which is the best way to tone my body, plz suggest if yoga or gym would hlp Always Think Fit: First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level. 1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead. 2. o Substitute aspartame for sugar o Try eating 3 or 4 smaller meals during the day rather than 2 large ones o Eat your main large meal at midday with the other meals much smaller in content o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body. o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours o Drink alcohol in moderation o Stop smoking if you smoke or cut down o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit o Eat more vegetables as part of your diet o Eat less dairy products or choose those with less fat content i.e. cottage cheese o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful o Cut down on Red meat and eat more lean or better still chicken and fish instead o Use low fat oils in cooking i.e. sunflower, corn or Mazola o Cut down on your salt intake, there are hidden salts even in tinned foods o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals. o Drink semi or skimmed milk as opposed to full cream Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet. Calculate your BMR!!!! BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR. Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula. We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex. Step One : Calculate your BMR with the following formula: 鈥?Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) 鈥?Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) Step two : In order to incorporate activity into your daily caloric needs, do the following calculation: 鈥?If you are sedentary : BMR x 1.2 鈥?If you are lightly active: BMR x 1.375 鈥?If you are moderately active (You exercise most days a week.): BMR x 1.55 鈥?If you are very active (You exercise daily.): BMR x 1.725 鈥?If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9 Create a Calorie Deficit: In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to 1 pound. If you cut back 500 calories a day, you will lose 1 pound per week. If you exercise to burn off 500 calories a day you will also lose 1 pound per week. Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories). For more useful information go to read the following articles http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... Source(s): http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... http://informationquest.blogspot.com/200... Do paranayama. http://www.divyayoga.com I've found that other than a healthy diet, sit ups and running are the best things that you can do to ton your body. Also, use light 5lbs wieghts for your bicepts. That worked for me. You are not a girl. You are lady, women. Use toner to tone your body. okay i've heard about yoga and stuff, but eversince i've seen some of those "fake" babas doing stuff on TV i've understood its just nonsense, there is no scientific reason for yoga to work better than a workout. Early in the morning without eating breakfast run for some time, even if you run at a good pace for 5 minutes you'll be doing a lot of fat burning. if you cant do it in the morning then do it some time else in the day but make sure that your last meal was atleast 5 hours before it this is so that the fat burns while you run and not the food carbs. apart from that try to walk around 1 hour a day, (in total) i mean if you have to go to some job or class, then just walk there for 15 minutes coming and going, the more you walk the more cardio.. do this for around 2 weeks till you feel very comfortable with this, then start with weight training but using light weights, do around 36 crunches a day divided into sets of 12 ...but don't leave your running regime, and within a month you'll be completely diferent IMPORTANT< IF YOU USE ANY GADGETS THAT COME ON TV THAT ELECTRONICALLY STIMULATE THE BODY TO GET TONED, WELL THEY"LL WORK AT THE START BUT YOU"LL HAVE TO KEEP USING THEM AND FOR LONGER AND LONGER TIME TO KEEP THE BODY TONED, AS SOON AS YOU STOP IT WILL COME BACK TO ORIGNAL STATE IN FEW WEEKS. |
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