lifetime health and fitness build muscles fast
Several things are involved when it comes to lifetime health and fitness eating habits. Maximum fat loss or weight loss can never be achieved once you cannot create the best diet there is to compliment your workout routines and supplement intakes. Health nutrition is the basics of getting the right fats for the body and not getting any excess of it – keeping your body in balance.

Here are the basic strategies on how to get lean, and maximize fat loss and weight loss results to your body with the premise that you exercise regularly. Here is the grab of these effective eating strategies for fat loss:

Create a meal plan. Of course, the first step of the week. Create a meal plan of what you need to eat for a week. Know the foods that you need to eat that are fitting to nourish your body from your daily activities. Always allot a cheat day if you want to eat unhealthy foods and to stop your cravings. Then buy the exact foods that you have planned to eat for a week; in this way, no food is in excess in the fridge and you would not be tempted to sneak in and get foods whenever you are craving.

Eat 5 to 6 times a day. Divide you heavy meals into 5 to 6 small meals a day. In this manner, your body is constantly nourished by the food and it gives more room for metabolism in order to break down your food.

Eat more proteins. If you want to get lean muscles fast, achieve weight loss but at the same time be more muscular, then eat more protein that carbs. The ideal gram of protein intake for a day is your weight in pounds multiply by 1.25 and that is the amount of protein you need to eat (weight in pounds x 1.25 = grams of daily protein intake)

lifetime health and fitness build muscles fastEat more cruciferous vegetables. Nothing beats the greens especially the leafy ones like broccolis, kales, cabbages, horse radishes, and etc. Proteins make your body acidic and these vegetables counter that effect. More so, green leafy vegetables cleanse and detoxify the liver since they are rich in micronutrients and fiber.

Don’t shy away from starches. Starches are good to eat especially after workouts. However, you must be very cautious if you eat them in balance or not. If you want to get lean and increase muscle size then eat some starches after your workout. Healthy starches can come from beans, quinoa, sweet potatoes, brown rice, etc.

Eat dense foods but low in calories. Eat foods that are rich in nutrients but are low in calories. Spinach, lettuce, cabbage, egg whites, and broccolis are good examples but just make sure that you are not making a meringue out of the egg whites or you are not adding sour creams and other unhealthy additives to these foods.

Drink water. Know the lifetime health weight loss benefits of water. Water is essential to keep your muscles, metabolism, and nutrients in balance. You must drink ounces of water daily using this formula: your weight in pounds x 0.6 = ounces of water that you need daily.

Eat the right fats. Do not totally abhor fats, you still need them to lubricate your joints, keep you warm, and give you energy. However, eat the right kinds and amount of fats. Read food labels, stay away from trans fats, consume less saturated fats, and take in more monounsaturated fats and polyunsaturated fats. Flaxseed oils, olive oils, fish oils, and nuts are good sources of healthy fats.

Lastly, have fun and do not be too strict on your eating habits. Never go loco with what you eat and calculate how much you eat all the time. Just create a lifetime health and fitness commitment that you are going to follow these guidelines a step at a time if you are struggling until you make them your habits.

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Posted by Benjamin Robert Johnson on Wednesday, June 23, 2010

reduce cellulite
As a public lifetime health educator, one of the countries I have visited is the Philippines. Among any others, this country brags of its proficiency in English communication. Gladly, most English speaking countries like my country, the US, take this opportunity to outsource some of their call centers here.

Primarily, cheap labor is what prompted foreign businesses to outsource here. As what I have observed, many Filipinos set aside their childhood dreams to work in call centers. How sad it is to note. Call centers often lure young professionals because of a relatively high starting salary of 15,000 pesos (a lot higher than average laborers) and not to mention allowances, signing bonuses, good work performance, and other incentives.

In reality however, companies are exploiting the cheap labor here in the Philippines. A Filipino call center agent earns on average around $4000 dollars a year lower than Thailand with $4,900, Malaysia with $5,200, and Singapore with $16,900.

Not to mention the lifetime health problems attributed in working at a call center. These include:
  • Stress problems. Call center agents are always under pressure since they are constantly monitored. Low job discretions with high performance monitoring contribute to stress and rapid burnout. Months or years under stress can cause heart problems, nervous breakdown, erectile dysfunction, fatigue, and many others.
  • It causes boredom and lack of interest. Call center agents work the phones for the entire duration of their shifts unlike other jobs where people get a chance to go out and get fresh air, read newspapers, surf the internet, and take some snacks. Some call centers may be loose on these things but not loose enough compared to other industries. Boredom and lack of interest can cause a death knoll of the brain – it reduces brain power. For long, it contributes to memory loss even at a younger age.
  • Very potent source of anxiety. Since everything is monitored, low score translates to corrective memos which can cost an agent his job; this constant monitoring cause anxiety to agents. On the losing part, penalized agents do not even have enough opportunity to appeal. In some companies, even tenured agents issued with corrective action memos get terminated.
  • Females suffer from Urinary Tract Infections (UTI). According to a survey by the Ecumenical Institute for Labor Education and Research, a 10-minute break period is allowed for personal use like going to the restroom. This becomes difficult to workers more specifically to females since a cold working environment encourages frequent urination.
  • More exposure to unhealthy foods and lifestyle. Bars, restaurants, and convenient stores accommodate night shift workers. We all know that foods serve in these places are highly processed or packed. Thus, this leads to unhealthy food choices and unhealthy manners like smoking or severe drinking of coffee. These bad practices can further lead to lung cancers, high blood pressure, depression, cellulite problems, and even malnutrition.
  • Body clock is disrupted. Disrupting one’s biological clock more often can cause manic depression and heart problems.
reduce cellulite
  • Less socialization leads to emotional problems. Since the time followed is of the client’s, there is less time for the family and friends. Weekends and holidays are rarely off and there is prevalent overtime or extended time. Dr. Prandya Kulkarni, who writes for United Press International Asia, adds that young BPO workers, who receive high salaries, do not have the maturity and emotional capability to handle their wealth. This sudden wealth syndrome has led to such high-risk behaviors as loose sexual practices, drug addictions, and alcohol abuse.
  • Exhaustive workload creates lifetime health vulnerabilities. According to studies, exhaustive workloads can lead to various diseases like hypertension, cardiovascular illnesses, tuberculosis, sexually transmitted diseases, and high risks of cancer. Also, more medical needs are created to cure these heart diseases, or even cut off body fats, and even reduce cellulite build up for agents. Medical expenses lead to more financial problems.
  • Exposure to health hazards. An independent study shows that working in call centers shows high incidences of eyestrains symptoms, musculoskeletal symptoms, voice disorders, and hearing problems.
  • Causes intellectual drain and immaturity. A Foreign independent shows that agents usually have a monotonous lifestyle, it only involves work, eat, sleep, and a little socialization. This common lifestyle often leads to communal apathy or in Filipino terms they call it “walang pakialam.” Since call center agents are engrossed with their work, they do not have time to respond to social needs and concerns which can directly benefit them as a community and as a country. If this mentality is imbibe, then a worse social cancer of apathy will surely pull the Philippines down as it is happening today.
Myriads of lifetime health problems are faced with call center agents. Lack of education, social awareness, and public response made this things happen. It gives individual health problems and a social cancer if these problems are not addressed.

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Posted by Benjamin Robert Johnson on Monday, June 14, 2010

lifetime health and fitness
Many individuals who want to achieve lifetime health and fitness satisfaction fall into the biggest mistake of imitating the Pro body builders. Some jump into heavy and strenuous exercises right away without knowing the nature of their bodies. Doing exercise routines without good knowledge of how to build muscles would not make these people achieve what they want.

Any average individual needs a different approach in muscle building. One must prevent physical and mental overtraining by doing exercise routines too much and too soon. Here is some effective tips on how to build muscles and achieve lifetime health and fitness satisfaction:
  1. Build your muscularity. More muscles means more strength. Strength training is one of the best exercises in building those muscles. One of the best strength training exercises is weight lifting since it allows an individual to start from light and add weight when one progresses. Body-weight exercises are good too.
  2.  Choose free weights. Free weights are safer that machines since they replicate natural body motions rather than unnatural movement patterns caused by machines. Free weights are efficient since it forces one to control and balance the weights to build more muscles.
  3. Perform multiple exercises. Isolation exercises are good once a person has built the base strength and muscle mass. However, if one is starting, doing multiple or compound exercises are better since more muscles are involved in the process. 
  4. Train the lower parts of the body. Legs are also the important parts of the body. In working with legs, squats are the best exercise. One can totally look different when he can free weight squat 1.5 times his body weight. Free weight squat means squatting with hips coming lower than the knees. Leg training should never be neglected when it comes to achieving lifetime health and fitness satisfaction.
  5. Do full body workouts. It is good to reserve a day to three days to go into intense cardio training. This improves ones cardiovascular endurance, blood circulation, and keeps body parts well functioning and help reduce stomach fats. One must not eat before intense cardio training so that the body will be forced to tap its stored fats and energy. A 45-minute to 1-hour cardio is already good enough.
The most crucial in any workout is the attitude. One must persevere, commit, and be determined to reach his goals. One must know that lifetime health and fitness satisfaction will never be achieved in a day, but it is a lifetime commitment to stay healthy.

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Posted by Benjamin Robert Johnson on Monday, June 7, 2010