When it comes to regular exercise, most will agree that running is one of the best options. It costs nothing, gives a moderate full body workout, and can be easily adjusted to people on all levels of fitness. If you choose to run several miles every second day, or take a leisurely jog around the block, there is no right or wrong way to do it. In other words; running is for everyone.
You may not realise this, but your body is a machine which constantly reinvents itself. Throughout the day, your body breaks down its own tissue and replaces it with new tissue created from the foods we eat and the recycled material foraged from other tissues.
Every person’s body does this, but the process takes place much faster in the bodies of people who work out. As such, if you’re looking to bulk up, nutrition has to become an essential part of your routine.
How Much You Should Eat
A recent study found that muscle mass increased 0.2% per day during the first 20 days of a strength-training program, besides the high rate of muscle-protein breakdown already occurring. This easily explains why someone who’s just starting out on muscle building requires more protein that someone already deep into a strength training regime.
As such, a good amount to aim for when starting out is 0.73 grams of protein per 450g of body weight per day.
How Often You Should Eat
The process by which the body takes protein from food and turns it into muscle tissue is known as protein synthesis. As nutritional advisor Mike Roussell, Ph.D. explains it, protein synthesis is like a light switch – it’s either on or off.
By ingesting 20-25 grams of high-quality protein, the process of protein synthetisation is turned on. It has been proven that those who eat at least 20 grams of protein 6 times a day – best ingested while playing pokies online – will lose body fat and increase lean mass, but if 6 meals seems excessive try 3 protein-rich meals per day instead.
Pre- and Post-Workout Foods
A recent study found that those who took protein supplements gained almost a full kilogram of muscle over 12 weeks compared to those who did not.
With this in mind, studies have also shown that your muscles are most receptive to protein every 4-6 hours and you should ideally eat a protein-rich meal 2-3 hours before training and another within 1-2 hours of finishing your workout.
The Best Sources of Protein
Your body needs amino acids in order to build muscle as they are the building blocks of protein and certain foods contain different combinations of amino acids. Of all the amino acids, leucine is by far the most important when it comes to building muscle and it takes approximately 2-3 grams of leucine to get the maximum effect from a meal.
The good news is that any average-sized portion of protein contains at least 2 grams of leucine.
Carbohydrates and Fat
Most us who work desk jobs don’t need to ingest pre-workout carbohydrates as you have plenty in reserve and your regularly scheduled meals should be enough energy for a solid workout.
However, there is evidence that combining protein with carbs in a post-workout meal will result in higher protein synthesis and you should ingest a good amount of healthy fats in the form of olive oil and nuts.
Juicing is the food trend that simply doesn’t go away. It started as a fad, but it has now stood the test of time, much like the online pokies NZ has to offer!
The problem is, juicing isn’t always good for you, nor is it necessarily the healthier option. Lets take a look at the facts about blitzing fruit and veggies!
Does Juice Deserve the Health Halo?
When you juice fruit or veggies you’ll still end up with vitamins and minerals you’ll find in fresh produce, but you’ll be missing one of the major components. Dietary fibre.
These are the bits of plant that you cannot digest, but that doesn’t mean they don’t benefit you – fibre moves through your gastrointestinal tract and regulates digestion, and it keeps you fuller for longer, thus keeping those feelings of hunger at bay.
When you juice, this dietary fibre is left behind in the pulp, as you only get the liquid. This means that your juice technically won’t leave you feeling full. And if it does, the effect is short term, rather than long.
The Sugar Factor
Now you know you’ve lost the dietary fibre benefit of the fruit and veggies when you’ve juiced them, lets take a look at what you do get. And that’s sugar. A whole lot of sugar! When you juice you are only left with the liquid and not with the dietary fibre or any of the pulp, and the juice from fruit specially is very high in sugar.
Although some may argue that this is natural sugar you’re body doesn’t really differentiate between that from an apple and that from sweets or chocolate. This means that while you may think you are drinking a very healthy drink, you are technically chugging down the equivalent of a can of Coke.
As juicing seems to be the healthier option you may end up ingesting far more sugar than you ever intended to, so in order to combat this, the best option is to go for green veggie juices only. These have the least amount of sugar and are the healthiest option by far.
Juice Cleanses Won’t Lead to Weight Loss
Well, they might initially, but it not a sustainable loss and the results will simply be short term rather than long. Juice cleanses have become very popular, but many dieticians and nutritionists argue that they actually have a negative effect, rather than a positive one.
Ironically enough it is the fibre; the very thing you extract from the fruit or veggies when juicing; that can help lead to long term weight loss, and as you are eradicating this, it’s easy to see why a cleanse may be a quick drop a few kilos fix, but not one that’s sustainable.
The Bottom Line
Juicing may not be as good for you as you thought, but if you enjoy a juice or two as part of a controlled and balanced diet there is absolutely nothing wrong with it. Just remember to add in other fibre rich foods to compensate for what you strip out.
The world of today is a fast-moving place, and we all need to keep up to make the most of it. If you are lucky enough to own an Android device, you’re in a great position to do this. The superb processing power, graphics and touchscreen sensitivity of these machines make them a pleasure to use, and means that they can stand up to software upgrades as they roll out. Your Android device is the perfect tool to help you manage your life.
One of the tricks to enjoying everything that modern Australian society has to offer, and delivering everything you need to in every area, is to manage your time well and make every second count. If you’re able to do whatever you need to at any time, you are empowered to fit in everything that you need to.
For example, twenty-four hour gyms and grocery stores allow you to work out or shop when you can. You should also look out for other services in your area, such as dog-walkers, to simplify your life and buy you more time. These are easy to search for on your Android device.
You can also use your machine to connect to other people who share your interests, through websites and chatrooms. Join communities who are interested in working out and keeping fit, and others who focus on anything that takes your fancy.
Whether you are interested in ancient pottery or current events, you’ll find many like-minded friends online. Social media sites and email let you keep up with the ones you have, and mean you can stay in touch with your work colleagues at all times. You can do all of this in your own time, so you can do the things you have to do according to a schedule and still manage to do everything else.
Android applications are also great time-savers and resources. You’ll find cleverly designed day planners, budgeting tools and more to help you organise your life. There are many fantastic applications to help you track your workouts and reach your fitness goals, including those that monitor your running time or that demonstrate new exercise techniques for you.
Keep your exercise regime interesting by mixing up the types of exercise you do and introducing new moves regularly.
There are also many applications that are designed to entertain you whenever you feel like grabbing a bit of leisure time. For example, the Android casino or soccer betting Australia options that are available to Australians are truly superb. You can enjoy all your favourite games, so well-optimised that they will completely immerse you, with bonuses and rewards to rival any land-based establishment.
Spend some enjoyable time investigating all your options; via their websites; you’ll soon find the ones you most enjoy playing in and can then download those applications.
Android mobility means you can achieve everything on the go as you move through your busy daily life. Whether replying to an urgent email as you fetch the kids from school, checking the ingredients for a recipe while you are in the grocery store, or enjoying a little gambling as a post-workout treat, these devices really do allow you to have it all.
With them you’re in charge of your time and your life, and can really make the most of them.
We are exposed to so many more ideas and opportunities today than at any other time in history, and our lives are so much better for it. Technological developments improve every aspect of our lives and new breakthroughs are being made all the time.
One of the areas that this is most clearly seen is in the health and fitness industry. Scientists and other professionals are learning more about the way our bodies work, and how to keep them in shape, every day and we get to benefit from all that knowledge.
Ground-breaking new diets and exercises are often rolled out, and the wisdom of old regimes is honoured as well. Whether you prefer to use ancient yoga poses or the latest gym equipment to achieve your fitness goals, you can.
Staying in touch with all of the ways to exercise, eat right and look after your body is important – we should all take advantage of the latest research to improve our lives. One of the best ways to do this is online. There are many websites dedicated to fitness and exercise, offering great insights and tips. Spend some time investigating these and finding the ones you most prefer, and then check them regularly.
You can also connect with like-minded individuals from all over the world, with interactive chatrooms. Besides all this, you can research local facilities online too, to find the exercise classes or clubs that suit you best in your area.
If you’re like most dynamic Australians today, you have to balance a busy work life and personal life with the demands of keeping fit and looking after yourself. You can’t afford to let these things fall by the wayside, because being in tip-top condition boosts your confidence and overall wellbeing and allows you to perform better in all other parts of your life.
The key is to use everything available to you intelligently, and in the way that suits you best. Visit twenty-four hour grocery stores, or order everything online – wither option allows you to manage your own time, so it just depends what you prefer.
Use shared online calendars to keep work colleagues up-to-date on all projects, and use intelligent day-planners to make sure you don’t miss anything. There are many tools to help you stay organised, and you will soon knowFexercise which ones you prefer.
Being able to stay in touch with work colleagues, pay bills and conduct other business online is very convenient and really helps you to streamline and manage your life, but it isn’t all work and no play. There are many online adventure games that will involve and entertain you from the comfort of your own couch, and Australian gamblers are lucky enough to have several superb mobile casinos available to them.
These casinos give you the opportunity to enjoy all your favourite games on the go, and immerse you in another world. In fact, it’s one of the best ways to relax after tackling a rough work project or grueling workout. The lavish rewards and bonuses will round off your productive day perfectly and the pokies and other exciting options like getting the best NBA bets are exceptional.
Today’s technology and general progress means we can work harder and smarter, and the same can be said for how we work out and how we play. Using cutting edge to your advantage is a great way to streamline your life and ensure that you get the most out of every minute.
Horse racing is a huge sport in Australia and New Zealand, for a very good reason. Spectators and punters are drawn to the various tracks around the country in droves each year to take part in the carnival like atmosphere and watch one of the worlds most majestic animals battle it out at blistering speeds. There are very few experiences which compare to the sheer thrill of thundering hooves and rippling muscle as the pack round the bend for the home stretch.
Of course, the added thrill of horse racing is the chance to potentially win huge amount of cash. Online Australian betting sites offer a multitude of different options including betting types, various races and differing odds. This article will help you to make the most of your racing bets in order to turn a profit.
It’s a Long Term Thing
The main thing to remember about racing betting, and in fact any kind of sports betting is that it’s a marathon, not a sprint. Sure, you may win a few bets initially, but in order to turn a really decent profit, you have to plan ahead. Gambling veterans know that losing a few bets isn’t the end of the world, in fact, if done right it could actually increase your profit long term.
Playing The Odds
This ties in with the previous tip. Favourites in a race will almost always have high odds of winning, which equates to a low payout if they do win. This means that backing the favourite won’t actually win you a lot of cash, even if your bet is successful. Backing a less popular runner with higher odds against him will prove much more lucrative should you win. Of course, the chances are higher that he may not, which is where the whole losing isn’t the end of the world bit comes into play.
Keeping records of your bets will often show a pattern that you may not have noticed otherwise. Humans are creatures of habit, whether they know it or not. Reading over your previous results may reveal either a winning or losing streak and the reason behind it, which will, in the long run, improve your betting ability.
To System or Not to System?
This is a question which almost every punter asks at some stage, do betting systems work, and should I be using one? The answer to this is unfortunately not straight forward at all. There are three main views on the topic according to experienced punters:
- Those that use systems, don’t win but still think that they work.
- Those that have used systems also didn’t win and don’t believe in them at all.
- Those that have a system, win, but won’t tell you about it.
The thing about systems is that the more people which use them, the less likely they are to work. This all comes down to odds again. A widely used system will cause a horse which may not have been the favourite, to become the favourite. This will push up his odds of winning and in turn lower the profit. Developing your own structure through research and trial and error is the best way to go, but if you hot on a winning one, don’t tell anyone!
Meditation is best described as a discipline centered on turning the mind inward and focusing on a single though, image, object, or feeling. While meditation has long been associated with different cultures and religions as a way of finding inner peace and becoming closer to God, it’s definitely not just for the spiritually inclined.
High-quality scientific research has been done on the practise of mindfulness – which involves focusing on sensations to direct attention to the present moment – and it has been proven to improve both mental and physical wellbeing.
1. Meditation Slows Brain Loss from Ageing
A study by American and Australian researchers recently showed that long-time practitioners of mindfulness meditation suffer from less age-related loss of brain tissue than those who do not meditate.
By using functional magnetic resonance imaging (fMRI) to examine the brains of 100 men and women aged 24-77 who had either meditated regularly or not at all, researchers were able to show that while both groups displayed a decline in grey matter, the meditators experienced markedly smaller reductions than those who did not meditate at all.
2. Meditations Improves Sleep Quality
An American randomised clinical trial has found that people over 55 who displayed moderate disturbances in sleep reported greater improvements in sleep quality using mindfulness meditation compared with those who used a structured program to correct poor sleeping habits.
Sleep disturbance scores dropped from 10.2 to 7.4 in the mindfulness group, while they only dropped to 9.1 in the group who learned better sleep habits or ‘sleep hygiene’. While your version of meditation may be enjoying your favourite CAD casino, there is something to be said for switching off completely, lessening distractions, and emptying your mind of all thoughts.
3. Meditation Lessens Mind-Wandering
Mind-wandering or ‘monkey mind’ is a common occurrence in roughly 50% of our waking life, but it is also associated with decreased levels of happiness as recently discovered by researchers at Yale University.
This is most-likely due to the fact that most people tend to fixate on stressful or negative thoughts. The Yale University study showed that mindfulness meditation appeared to reduce activity in the areas of the brain associated with wandering thoughts and showed a marked improvement in anxiety and depression levels.
4. Meditation Can Help Relieve Pain
Studies have found when examining the effect of meditation on pain that advanced meditators reported feeling less pain than those who didn’t meditate, yet showed more activity in the brain areas associated with pain.
This might sound puzzling at first but it would appear that meditators are essentially better able to reduce the unpleasantness of the pain stimulation than non-meditators.
5. Meditation Improves Concentration
A well-known benefit of meditation is that it improves attention and therefore concentration, and one landmark study even showed a boost in efficiency when it comes to multitasking.
For the study, a group received mindfulness training for 2 hours a day for a total of 8 weeks and became much more efficient at completing complex tasks in a multitasking challenge compared to those who had not received the mindfulness training.
6. Meditation Can Assist with Addiction
There is significant evidence which shows that mindfulness meditation can assist with addiction on multiple levels: self-control, detachment from the sensation of craving, and being generally less stressed.
A recent study found that a 4-week mindfulness training program was a far more effective treatment for addiction to smoking than the ‘gold standard’ treatment recommended by the American Lung Association.
Life is hectic. Between work and family commitments we seldom have time to even pause, let alone simply relax doing the things that we love. This, however, is imperative in order to have not only a healthy mind but a healthy body too.
Taking Time Out – Live Your Life Don’t Just Exist
Our minds and bodies are inextricably linked; if you are stressed or miserable it is reflected in your physique and overall appearance. Here are some basic reasons why this is so important, and how it benefits you holistically.
It Creates A More Balanced You
Stress and hectic lifestyles can create a person who is irritable and twitchy. If we are always on the go, we never give our bodies and minds time to recover and recalibrate. Life is a balance, and thus when you are out of balance it shows. Taking the time to simply breath and pause for a bit will create a sense of calm in our otherwise frenzied existence.
Doing What You Love Makes You Happy
We all have passions. Be it a sport or a past time such as photography. Some people love to read or play computer games such as online blackjack. Taking the time out to do what you love makes you happy. Let’s face it; most of us are not lucky enough to have a job that involves our passion, so every day is pretty much a grind. You NEED to follow your passions and your dreams for your mental health. Even if you do it alone, it will improve your mood and overall sense of well-being.
It Improves Relationships
Humans are social beings. We need the company of others to make us happy. Often that may just be a loved one or even your children, but either way, we need to be in contact with people who love us. If you are not in a happy space, it will come out in how you interact with others. You may be snappy or short-tempered which can lead to fights and falling out.
This, of course, is hugely detrimental to relationships and can even lead to them failing. A happy person makes others happy and subsequently has happy relationships.
It Allows You To Grow
Taking the time to get to know yourself will ultimately help you to become a better and more fulfilled person. We all grow and change, but that growth cannot happen if we never take the time to reflect.
Activities such as yoga or meditation are great for spending quality time with yourself, and thus allowing you to bloom and blossom.
Some Ideas For Time Out
In case you are stuck for things to do because you have spent so much time being on the go, here are some ideas and activities to relax and rejuvenate you.
Yoga and meditation: great for simply “being”.
Learn a new Skill: in the vein of improving yourself, learning a new skill such as cooking is a great way to spend your time.
Take Up A Sport: be it horse riding or boxing, taking up a sport is great for the mind and body.
Go To A Spa: even guys like to be pampered. Take the time to just relax and feed your body and soul
Listen to Music: we never simply sit and listen anymore. Don’t use your phone to check social media, just switch off and listen.
Have a bubble bath. Light some candles add some bubbles and just let all the stress leave your body.
There is a fatal flaw in New Year’s resolutions that extends to the majority of goal-setting: we all typically will bite off more than we can chew, and our intentions are simply unrealistic.
Thanks to this, we end up failing, inevitably, and feel guilty and filled with self-loathing by the time February rolls around!
This article outlines tips and tricks to setting resolves that will last. They are things that are not just doable, but enjoyable as well, and, thanks to this, will eventually become second-nature. You will forget that they were once a task you had to set yourself, and will find them as easy and fun to do as playing the online blackjack has to offer is.
Make a Point of Taking Time for Yourself
All of us are guilty of prioritising other people over ourselves, and as such see the new year in feeling stretched too thin, overextended, and, often, resentful. Take this as a period of learning for yourself, grow from the experience, and start implementing this lesson in 2018.
Give yourself permission to say no, and make sure that there is time for your own needs, desires, and wants in the new year. Whether it is organizing your wardrobe, doing a workout you love, or binge-watching your favourite show after a long day at work, make sure you have set time aside to fill your own cup before attempting to fill others’.
Stop Doing That Workout You Hate
This is your year, and your time. You don’t have to jog every morning in order to lose weight, you don’t have to make time to step onto the treadmill, and you don’t have to hit a Zumba class every Wednesday evening.
If you hate doing these things, why are you forcing yourself to do them? If it’s because you feel you have to, you’re wrong. Use this new year to find an activity you really enjoy, and watch the results come quicker than you can say daily exercise!
Unplug a Little More Every Day
You don’t have to break up with technology completely, something which is, for the most part, simply not possible anymore, but you can do small things to unplug your various devices and reconnect with yourself, your loved ones, and your environment.
Maybe you veto checking your emails before you have finished your first cup of coffee, or charge your phone in another room to ward off the habit of falling into late night Wiki-holes.
You could even make a tech-free day once a week -think Meat Free Monday with a twist, but try to find something that pulls you out of this habit and replaces it with one that will see you feeling better and more refreshed.
Learn One New Healthy Recipe that You Love
It is more than possible to learn how to make one new dish over the course of 365 days, and while this may take some trial and error, even the process may well be enjoyable.
Once you have hit on a new dish that you really enjoy make sure you work it into your weekly meals, and you will find yourself enjoying all the parts of the process of eating better over the longer-term.
Once again another year has passed, and once again a bit more weight has been gained…sigh! And new years is fast approaching, so instead of making the usual annual commitment to weight loss and then flaking after week or two, try our top tips on getting and staying fit for 2018:
One: Think SMART (smart, measurable, achievable, relevant and timely)
– Smart – plan this journey out, you need to have specific goals to achieve, so spend some time and do your homework. Even if you have to go to a trainer or a dietician, you need to figure out what will work for your body and implement it
– Measurable – ensure you monitor your results; sometimes motivation can be lost when the scale goes up instead of down. But often muscles can cause you to become heavier, but if you monitor your measurements you will see the results more clearly.
– Achievable – Do not fool yourself into believing you can get fit or loose 20kgs in two weeks, when you have done your proper research you will be able to implement a fitness program that will be achievable for you. do not sabotage yourself with extreme unreachable soul destroying goals
– Relevant – ok so you want to run a marathon next year June, that’s a great goal. But do not train like your planning on beating the professionals and are going to win this your first ever marathon after spending their last 4 years playing real money slots on your couch. So unless you have decided to become a professional athlete, make goals that suit you and your lifestyle.
– Timely – be reasonable about the time it will take to achieve your goal. For example – I would like to run a marathon in 3hrs in June next year. Is this a reasonable goal? No, average amateur runners take between 4 to 5 hours to run a marathon, so if you attempt to push yourself into running it n three hours – you will damage yourself (and also not succeed)
Once you have set up your SMART goals and are ready to begin, do not forget your diet:
– remember the 80/20 rule, 80% of fitness depends on your diet. So if you are eating 80% junk and exercising 6 days a week, you can expect t have some very poor fitness results. You cannot exercise enough to day to make up for that cheeseburger and fries!
– If you do see a dietician, implement their recommendations and stay on it! If you fall off the diet wagon occasionally, do not quit, carry on do some extra crunches, skip for ten minutes – you got this!
– Find food replacements – cauliflower instead of rice, zoodle noodles instead of pasta, butternut fries instead of potato fries. The options these days are just as tasty as the originals, so do your research and find what you like.
You do not have to jog or run or do aerobics or swim or any other type of exercise that makes you want to die (and quit). The options for exercise are varied, so if you ate running try weightlifting or swimming.
For myself, after a stressful day at work I really seem to enjoy punching – so my speed MMA box class is perfect for me. Find your favourite exercise (or exercises) ad work on them.