5 Tips to Taking Care of Your Body this Summer

summer

Summer is a great time to spend your time outdoors. It is the time to bask in the sun and have lots of fun. However, without taking care of yourself in the summer heat, you might experience some serious consequences. Proper preparation for lots of fun in summer ensures it doesn’t leave you sick or dehydrated.

Make the most of your summer, keeping your mind and body healthy during the season and even afterwards. Here are five tips to help you take care of your body this summer:

Top 5 Tips to Caring for Your Body this Summer

  1. Wear Sunscreen Protection

Even though you want to tan your skin this summer, don’t leave it unprotected. The sun’s UV rays are harsh on the skin and can cause various skin conditions and disorders. Use sunscreen to protect your skin from getting burned or darkening when exposed to the sun. It also offers protection from brown spots, skin cancer and wrinkles.

Use sunscreen with at least 45 SPF to protect your skin from the harmful UVB rays. Sunscreen with high SPF value can protect your skin from up to 98% of sun rays hitting your skin. Make sure you apply sunscreen before going out in the sun and even when staying indoors. Also wear clothes with long sleeves and hats for further protection from the sun.

  1. Exercise

Take advantage of the summer weather to work out and shed off excess calories you gained in the previous seasons. Go for jogs in the morning and evenings when the sun isn’t too hot to get back in shape. Also consider swimming at least once a week to shed off even more weight all over your body. Don’t forget to keep your body hydrated.

  1. Keep Your Body Hydrated

With lots of activities and things to do in summer, you’re bound to sweat more, leading to loss of water in the body. Drink at least two liters of water every day to keep your body hydrated in the summer heat.

  1. Eat a Healthy Diet

Watch what you eat this summer. With lots of food to choose from and eat, you might end up eating more than your body actually needs. Find a healthy diet to follow this summer so you only eat what your body needs. Eat only when hungry and consider healthy snacks to munch in between meals throughout the day even when on the move.

Snack on fruits such as celery, strawberries, watermelon, apples, etc. Avoid foods rich in processed, unhealthy fats such as junks. Don’t forget to carry a bottle of clean water with you wherever you go to keep your body hydrated.

  1. Stay Out of the Sun

Whether you’re going out on a picnic, to tan your skin in the sun, hiking or just swimming, don’t stay out in the sun for too long. If possible, stay indoors to avoid the harsh sun rays. However, if you must go out, wear sunscreen, protective clothing that covers your skin and avoid the midday sun.

Despite what you’ve planned to do or engage in this summer, don’t forget to make early preparations and plan how you intend to protect you skin from the hot sun. When all is said and done, you won’t just have lots of fun with your friends and family, or even alone, but also avoid any likely effects of staying out in the direct sun.

Visit HipsandBum.com to find out more information on how you can take care of your body this summer.

5 Tips to caring for your body after a heavy workout

heavy workout

A fit life is all about results and gains but these two goals wouldn’t be possible without good rest and recovery. Keep in mind that the exercises you do when working out are taking your body and all of your muscles and joints to their limits. Without allowing them proper recovery, you could produce terrible consequences to your body. Instead, take your time and allow a good recovery before your next workout. Here are some great tips to care for yourself and prevent an injury from working out. You will be surprised how simple some of them are!

1. Protect your joints: It doesn’t matter what kind of exercise program you follow, almost all of them require you to take your joints to their limits. This can produce long term consequences if they are not allowed to rest properly. To prevents this, use an ice bag at the end of your training and rest it on or tie it to your knees. This will help to reduce swelling and will help with the recovery. After a few minutes, you can use a knee sleeve to make sure that your knee, which is weak due the extra effort, doesn’t make a false movement. The sleeve will keep it strong and firm until it gets fully recovered.

2. Use a muscle recovery beverage: Amino acids are the most popular elements to add to drinks to help you recover. Using them after a heavy work out will help your muscles to rest. There are many brands in the market, so research the products available near you and make sure that you use a reliable brand. At the end of the day, it is our body that we are talking about and putting a random substance in it is definitely not a good idea.

3. Use the sauna, the jacuzzi and the cold tub: If you go to a full gym that has these facilities, take the time to use them everyday. The extreme temperature change is always good for muscles that are tense and tired after a heavy workout. After you work out, get into the sauna for a couple of minutes to relax your body. After that, change to the hot jacuzzi and lay there for a few minutes. To finish this circuit, get into the cold water. These temperature shocks will help to relax your muscles and will help with a quicker recovery.

4. Consume food that aids your recovery: The food that we ingest after working out is very important. Be sure to drink a lot of water to reduce soreness in your muscles/ Also eat meat and fish with high protein content to help with recovery and also add to your gains. Blueberries and dark colored fruits help to reduce muscle soreness and green vegetables help with the stress cortisol hormone. Almonds and nuts help to recover the tissues damaged by the effort of weight lifting, however, you have to consume them in small quantities because they have high-fat levels.

5. Stretch and sleep properly: Once you finish a heavy work out session, take the time to stretch your muscles properly. This will help you to prevent injury and cramps. It will also help to relax the muscle and help it to recover fast. Another very important thing is to have the correct amount of rest. Make sure you sleep about seven to eight hours daily. This is very important in your fitness routine because without resting, results will be delayed and you will be feeling more tired than you should be.

4 Reasons fitness is important to your health

Almost everyone you meet in this lifetime would want to live a long, healthy and successful life.  One of the best ways to be healthy is to be fit.

While many take physical activities and go to the gym in order to have that toned arms and trim waist, fitness is not just about looking good. More than anything, exercise and physical activity will have a big impact on your health. What is good about exercise is that you don’t need to spend hours at the gym in order to be healthy. Sometimes, all you need is proper gear, such as the ones from emerge fitness, and half an hour every day in order to get fit and healthy.

 fitness

If you still need more convincing, read the list below for some reasons on why you should prioritize your fitness in order to be healthy.

1. It lowers your risk of getting a disease – if you do your research, you’ll find that you can lower the risk of getting serious diseases if you have a high fitness level. What are those diseases? Type 2 diabetes for one, and of course, there’s heart disease, stroke and even some types of cancer. Obesity is one of the causes of all these diseases, and if you don’t exercise and still continue to eat fatty foods, you will surely gain weight. But if you stick to your exercise routine, you will be doing your body a whole lot of good.

2. It can help alleviate back pain – do you suffer from chronic back pain? Some people experience such pain that it prevents them from doing their jobs or just enjoying activities. When you prioritize fitness, it will greatly help with your back pain. Physical activities, such as exercise helps to strengthen your muscles, especially in the core area and that can help alleviate back pain. You can also do stretches every day in order to ease the back pain.

3. It can improve the quality of your life – there’s just something about exercise that uplift one’s mood. Maybe it has to do with the fact that when you exercise, your body releases endorphins which creates a positive feeling in your body. It could also be because when you aimed to be fit and start exercising, you find your stamina increasing, and you now have more energy to do what you love. Instead of being too exhausted after a day’s work, you can carve time to go out with your wife on dates, or play a game or two with your children.

4. It can also improve your mental health – health is not just about physical health, but mental health too. As stated above, being physically fit may bring positive thoughts as you find yourself enjoying your life more and more. Exercise can also help you sleep better, and we all know how important sleep is. When you find yourself motivated and able to do the things that you like, you are happier and more content with your life.

 

5 Ways to Workout at Home Without Equipment

You can keep fit without having to enroll in a gym. In fact, you can work out at home without equipment and still achieve your fitness goals. If you are going through hard financial times, you should avoid the gym because some of them are very expensive. You should focus on using the weight of your body to remain in good shape.  Training from the comfort of your home is fun because you have plenty of space to yourself. You can also workout at your own convenience. However, you must be committed because you are only answerable to yourself. Below are some tested and proven ways of burning extra calories at home without using any equipment such as treadmill and dumbbells among others.

  1. Military Pushups

You don’t need any equipment when doing push ups. Simply lie on the floor on your stomach and raise your body from the chest all the way to the waist so that your ankles are aligned to the rest of the body. You should then proceed by pushing your body slowly downwards until the chest touches the floor. These exercises help in stretching biceps and the muscles that are around the shoulders and chest. When getting started with pushups, you should aim to do at least 10 repetitions.

Once you are able to reach the target, you should focus on increasing the sets of repetitions. 10 sets of repetitions are highly recommended for beginners. Since this exercise is tough, you should do it on a flat surface that’s free from debris. Moreover, you can opt to do pushups on your knees or on full body length. Whichever option you take, you should not be too hard on yourself. In fact, you should rest for not more than 3 minutes between the sets. You can get more insights by watching best workout videos for men.

  1. Sit Ups

You can never go wrong with sit ups. They are very efficient in burning fat around your stomach and waistline. There are several variations of sit ups. You can lie down on your back, fold your arms against the chest so that you are able to touch your shoulders. In the second variation, You can put your hands behind your head. Alternatively, you can put your hands on the floor. Your legs should be joined at the ankles and knees raised at an angle of 90 degrees. While still in that position, you should lower your upper torso to the floor until the low back comes into contact with the floor. You should repeat this exercise 10 times.

  1. Leg Raises

Leg raises are great for toning the muscles in the abdomen and the legs. To get started with leg raises, simply spread a mat on a flat surface and lie on top of it on your back. Once you are set, you should raise your legs at least 2 foot from the ground and bring them down just a few inches to the floor and then take them up again. 10 sets of ten repetitions should be enough for a beginner. However, you should never attempt to raise your hands when raising the legs because they will offload the weight of your legs.

  1. Jogging on One Spot

With this exercise, you don’t have to step out of the house. It’s actually the best alternative for those who can’t afford to buy a treadmill. All you have to do is wear your trainers and start running on one spot. You can run jog 4 or 5 steps forward and then reverse to the starting point. Jogging for 30 to 40 minutes will definitely help you burn hundreds of calories.

  1. Squats

Squats are good for stretching the muscles of your legs. They are pretty simple because they can be done anywhere. You simply stand on your feet and try to sit on an imaginary chair and raise your upper torso again. However, you should make sure that your back remains upright as you go up and down. You should never hold on to anything when doing squats. It’s advisable you do 10 sets of squats everyday for results to start showing.

5 Activities to Try and Help You Build Muscle and Lose Weight

Build Muscle and Lose weight

Building muscles almost always comes with losing weight. This is the reason why many smart fitness enthusiasts know that it is not enough to burn calories and that muscle building must be included in the workout design to improve one’s resting metabolic rate. Muscle building helps one to lose weight faster and avoid reaching the “plateau state” where their fitness level is at its limit and no further physical improvements may happen beyond that point. To achieve a fit and lean physique with minimal body fat, you need to both lose weight and build muscles. For better and faster results, you have to engage in activities that will allow you to do both and do it consistently.

Here are some activities that you can try out to build muscles and lose weight:

  • Prepare a Protein-Rich Diet Everyday

Protein- rich foods are a very important components of many diet programs as they help build bigger and stronger muscles. Protein aids the body in producing the building blocks of muscle development which facilitates muscle growth and maintenance. You can also try different diet programs that include protein- based and other muscle- building foods and substances that suit your preference.

  • Trying Out Healthy Food Supplements

While there are many food supplements in the market today that promises more than what they could do, there are actually ones that are proven to work in helping the body stay well- nourished and aid you in achieving your desired fitness results. These products are patronized by many athletes and fitness enthusiasts. You can see some of their reviews at the Seal Grinder PT.

  • Weight Lifting

Weight- lifting is the most common type of exercise used for building muscles. Though weight lifting has been around since time immemorial, more and more people today are just engaging in this type of workout, not only among men but also women. Many workout programs include weight lifting not only to build, tone, and grow muscles, but also to lose a considerable amount of weight. Experts say cardio exercises are not enough, you must lift weights, too!

  • CrossFit

CrossFit  has become very popular in recent years due to its effectiveness in helping people lose weight fast, and it became a real deal in the world of fitness that many gyms today are offering this program. CrossFit consists of many forms of movement exercises, some of which are targeted at building muscles and improving muscular condition. CrossFit may look hard, but with the right guidance, it can be performed by anyone at any age.

  • Martial Arts

There are different forms of martial arts and some of them require the body to move and exert effort and strength that give way to muscle building and losing weight. Exercise like Krua Thai or Kickboxing and Taekwondo puts emphasis on the use of lower body muscles for self- defense and attacking an opponent. The discipline and hard work it takes to master these self- defense moves can help you reach your fitness goals.

There are various ways to build muscles and lose weight, some may not be as effective as the other depending on your body’s responses. Make sure you choose the one that will provide you with the most benefit for your hard work.

 

Image credit: http://maxpixel.freegreatpicture.com/photo-2945912

5 Tips to improving your physical health in 2018

A fit and healthy body is the most useful and important tool in achieving your dreams. Without a properly nourished body, one won’t have the capabilities to perform physical activities in an effective and efficient manner. Thus, if you have set your future goals and is dead serious about working for it, then getting a fit and healthy physical body should be one of your main priorities. And to help you with just that, our expert friend Mark talks about orgain or organic foods and its benefits to our bodies have gladly shared us with 5 of his own personal tips to improving the physical health.

  1. Balanced Diet

Food and water is the gasoline that supplies the body with energy-giving nutrients that will allow our bodies to move and react. And just like with cars, if you supply it with the wrong type or a low-quality gasoline, then the car will most likely perform poorly or even not move at all. The same logic applies to our bodies and food. With a balanced diet, our bodies will have the necessary supply of nutrients and minerals that will surely energize and make the body stay alert at all times.

Maintaining a balanced diet is actually quite easy, as long as you include the basic Go, Grow and Glow foods in your meals, then you will be set. Although, if you are a picky eater, then it is best for you to visit a registered dietician that will help you make the healthiest diet for you.

  1. Regular Exercise

Our bodies are composed of living muscles, nerves, and tissues. Meaning the more you train them, the stronger and the more effective they become. In fact, all body and health experts around the world can agree to the fact that a regular exercise is essential to achieving a healthy physical body.

If you don’t have the time to hit the gym or have quick morning jobs, then there are always those easy routines that can be easily performed while inside your room or house. Stretching upon waking up and when going to sleep is also a good form of exercise.

  1. Relax and de-stress every once in a while

Every once in a while, reward your body by pampering it through massage parlors and spas. Breaks are necessary to relieve the stress accumulated in your muscles and body. Stress is a major contributor to fatigue and illness, so the more stress accumulated in your body, the higher the chances of you getting sick or easily tired.

  1. Social and Spiritual Health

Your mental and spiritual state has a significant impact on your physical health. The happier and more contented you are, the better your body’s condition will be. Try to maintain a healthy spiritual and social life by getting connected with God and surrounding yourself with positive and happy people.

  1. Get enough sleep

And last but not the least, in order to improve your physical health, getting at least 8 hours of sleep daily is very important. Sleeping is the only time where your muscles and bodies shuts off and regenerates. Thus, the more time you give them to regenerate, the better your body will be.

 

Image source: Photo by Matthew Kane on Unsplash