Dec
12
Weight Gaining Workouts Programs
Filed Under Non Fiction | Leave a Comment
Of all the fitness predicaments people have, this is the least common. How often does someone say they need to gain weight?
Rarely.
However, it is an issue that’s more common than you might think.
An ‘ectomorphic’ body type is someone who is (generally) tall, slender, with long fingers and thin wrists. Such an individual has a tough time gaining weight, since his / her body tends to burn energy at a rapid rate. A ‘high metabolism’ is common, and these (lucky) individuals can literally eat all they want without gaining an ounce. This can be partly attributed to genetics. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Some experts believe that emotional stability is an important factor in weight gain, since this may allow the body to retain calories better.
Being too skinny is not a good thing. Risks include slow recovery after illnesses and reduced immunity. Being underweight can also mean low endurance, strength and in some cases lower self esteem.
Diet plays the most important role for a ‘hard gainer’. The energy density of foods is important factor to gain weight. Energy density refers to the amount of energy or calories compared to the weight of the food. For example, a macaroni and cheese is more energy dense than a corresponding amount of white rice and potatoes.
Here are some effective tips for those looking to gain weight.
Nutrition tips.
Eat more good-quality food.
To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. In other words, eat more protein, complex carbohydrates and foods rich in vitamins and minerals. Fast food is not the solution!
Eat regularly.
Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly. Do not eat in a hurry or under stress. Enjoy food, chew it slowly and do not be distracted while eating. Eat at fixed times.
Eat more often.
Eat five or more meals a day. Drink plenty of fluids that supply calories like juices, protein shakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta and potatoes. Add yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Try to eat more ‘good fats’ from nuts / olive oil as opposed to saturated fat from butter. Dry fruits are a great source of energy. Small size cashew nuts, almond and raisins have bundle of energy. From the milk Group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.
Eat more protein.
Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.
Avoid caffeine and nicotine.
Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat.
Eat late at night.
Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. This allows your body to ‘retain’ those calories rather than burning them away.
Exercise - more weight training, less aerobic exercise.
Lifting weights, under supervision, is an excellent way to gain muscle mass without burning excess calories. Cut down on cardiovascular (aerobic) exercise and focus on high intensity weight training. Ideally 2-3 sets of 6-8 repetitions results in hypertrophy (increased muscle mass).
The importance of sleep.
Sleep is perhaps the most important component of weight gain. 6-8 hours of sleep is important everyday to gain weight and improve fitness. Less sleep will result in fatigue, and muscle wastage. During sleep, the body recuperates and regenerates. This means that all the food eaten during the day is assimilated and then distributed amongst the various tissues of the body. New cells are generated, and old cells are destroyed. When the body has the right combination of high intensity exercise, good nutrition and sufficient water intake, the muscles become fuller, larger and more well-defined. This is the dream of anyone looking to gain weight.
In summary, good nutrition, rest, relaxation and regular exercise help in increasing body mass. Good luck!
By: Nitin Chhoda
About the Author:
Rarely.
However, it is an issue that’s more common than you might think.
An ‘ectomorphic’ body type is someone who is (generally) tall, slender, with long fingers and thin wrists. Such an individual has a tough time gaining weight, since his / her body tends to burn energy at a rapid rate. A ‘high metabolism’ is common, and these (lucky) individuals can literally eat all they want without gaining an ounce. This can be partly attributed to genetics. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Some experts believe that emotional stability is an important factor in weight gain, since this may allow the body to retain calories better.
Being too skinny is not a good thing. Risks include slow recovery after illnesses and reduced immunity. Being underweight can also mean low endurance, strength and in some cases lower self esteem.
Diet plays the most important role for a ‘hard gainer’. The energy density of foods is important factor to gain weight. Energy density refers to the amount of energy or calories compared to the weight of the food. For example, a macaroni and cheese is more energy dense than a corresponding amount of white rice and potatoes.
Here are some effective tips for those looking to gain weight.
Nutrition tips.
Eat more good-quality food.
To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. In other words, eat more protein, complex carbohydrates and foods rich in vitamins and minerals. Fast food is not the solution!
Eat regularly.
Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly. Do not eat in a hurry or under stress. Enjoy food, chew it slowly and do not be distracted while eating. Eat at fixed times.
Eat more often.
Eat five or more meals a day. Drink plenty of fluids that supply calories like juices, protein shakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta and potatoes. Add yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Try to eat more ‘good fats’ from nuts / olive oil as opposed to saturated fat from butter. Dry fruits are a great source of energy. Small size cashew nuts, almond and raisins have bundle of energy. From the milk Group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.
Eat more protein.
Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.
Avoid caffeine and nicotine.
Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat.
Eat late at night.
Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. This allows your body to ‘retain’ those calories rather than burning them away.
Exercise - more weight training, less aerobic exercise.
Lifting weights, under supervision, is an excellent way to gain muscle mass without burning excess calories. Cut down on cardiovascular (aerobic) exercise and focus on high intensity weight training. Ideally 2-3 sets of 6-8 repetitions results in hypertrophy (increased muscle mass).
The importance of sleep.
Sleep is perhaps the most important component of weight gain. 6-8 hours of sleep is important everyday to gain weight and improve fitness. Less sleep will result in fatigue, and muscle wastage. During sleep, the body recuperates and regenerates. This means that all the food eaten during the day is assimilated and then distributed amongst the various tissues of the body. New cells are generated, and old cells are destroyed. When the body has the right combination of high intensity exercise, good nutrition and sufficient water intake, the muscles become fuller, larger and more well-defined. This is the dream of anyone looking to gain weight.
In summary, good nutrition, rest, relaxation and regular exercise help in increasing body mass. Good luck!
By: Nitin Chhoda
About the Author:
For more information and to register for free diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/ , for exercises for women, visit http://www.toningforwomen.com and to train with Nitin, visit http://www.phonefitnesstrainer.com
Nov
26
This is some general advice if you are going to be following an acid reflux diet. Eating large meals and eating just before going to bed are not recommended when you are on an acid reflux diet. You are also supposed to avoid fat and/or spicy foods. All of these habits can lead to the increased production of stomach acid that may enter and cause damage to the esophagus. This is particularly true if the closing muscles do not work as they should. The consequence is that you end up with permanent heartburn.
There are many foods to consider when you are speaking about an acid reflux diet. There are foods that should be avoided, foods that can be consumed in moderation and foods that one can definitely have. The first section of the acid reflux diet will deal with the foods that are to be avoided:
Fruit - Lemon, orange juice, lemonade, cranberry juice, tomato and grapefruit juice
Vegetables - Mashed potatoes, raw onion and French fries
Meat - Ground beef or chuck, chicken nuggets, marbled sirloin, buffalo wings
Dairy - Milk shake, sour cream, ice cream and regular cottage cheese
Grains - Spaghetti with sauce and macaroni and cheese
Beverages - Wine, liquor, all coffee whether decaffeinated or regular, all tea whether decaffeinated or regular
Fats/oils - creamy salad dressings, oil and vinegar salad dressing
Sweets/desserts - Chocolate, butter cookies, high-fat, brownies, doughnut, potato chips that are fried and corn chips
The next list of foods are considered to be safe foods if you are on an acid reflux diet:
Fruit - fresh apple, dried apple, banana, apple juice, pineapple, papaya( these help to neutralize stomach acid)
Vegetables - carrots, baked potato, broccoli, cabbage, peas, green beans
Meat - extra-lean ground beef, skinless chicken breast, London Broil steak, fish with no added fat, egg whites, egg substitutes
Dairy - feta or goat cheese, fat-free sour cream, fat-free cream cheese, low-fat soy cheese
Grains - Corn bread, multi-grain or white bread, graham crackers, bran or oatmeal cereal, pretzels, brown or white rice, rice cakes
Beverages - Mineral water
Fats/oils - low-fat salad dressings
Sweets/desserts - fat-free cookies, red licorice, jelly beans, baked potato chips
The following foods are to be consumed in moderation when you are following an acid reflux diet:
Fruit - low-acid orange juice, peach, apple cider, strawberries, blueberries, raspberries, dried cranberries, grapes
Vegetables - onion that is cooked, garlic, leeks, scallions, sauerkraut
Meat - lean ground beef, scrambled eggs in butter, chicken salad, fried eggs, tuna salad, fried fish, beef or pork hot dogs, ham
Dairy - Yogurt, frozen yogurt, 2% or skim milk, low-fat cottage cheese, mozzarella cheese, cheddar cheese
Grains - Granola cereal, garlic bread, muffin
Beverages - Non-alcoholic wine, non-alcoholic beer, cola, beer, root beer
Fats/oils - Ketchup
Sweets/desserts - low-fat cookie
This is by no means a comprehensive list of the foods that you can consume and avoid on an acid reflux diet but it is a start. When you find that your reflux disease is somewhat under control, then perhaps you can slowly add a food from the forbidden list to see how you will react to it. If it makes your acid reflux worse, then you know to avoid that food for good.
By: Lee Dobbins
About the Author:
There are many foods to consider when you are speaking about an acid reflux diet. There are foods that should be avoided, foods that can be consumed in moderation and foods that one can definitely have. The first section of the acid reflux diet will deal with the foods that are to be avoided:
Fruit - Lemon, orange juice, lemonade, cranberry juice, tomato and grapefruit juice
Vegetables - Mashed potatoes, raw onion and French fries
Meat - Ground beef or chuck, chicken nuggets, marbled sirloin, buffalo wings
Dairy - Milk shake, sour cream, ice cream and regular cottage cheese
Grains - Spaghetti with sauce and macaroni and cheese
Beverages - Wine, liquor, all coffee whether decaffeinated or regular, all tea whether decaffeinated or regular
Fats/oils - creamy salad dressings, oil and vinegar salad dressing
Sweets/desserts - Chocolate, butter cookies, high-fat, brownies, doughnut, potato chips that are fried and corn chips
The next list of foods are considered to be safe foods if you are on an acid reflux diet:
Fruit - fresh apple, dried apple, banana, apple juice, pineapple, papaya( these help to neutralize stomach acid)
Vegetables - carrots, baked potato, broccoli, cabbage, peas, green beans
Meat - extra-lean ground beef, skinless chicken breast, London Broil steak, fish with no added fat, egg whites, egg substitutes
Dairy - feta or goat cheese, fat-free sour cream, fat-free cream cheese, low-fat soy cheese
Grains - Corn bread, multi-grain or white bread, graham crackers, bran or oatmeal cereal, pretzels, brown or white rice, rice cakes
Beverages - Mineral water
Fats/oils - low-fat salad dressings
Sweets/desserts - fat-free cookies, red licorice, jelly beans, baked potato chips
The following foods are to be consumed in moderation when you are following an acid reflux diet:
Fruit - low-acid orange juice, peach, apple cider, strawberries, blueberries, raspberries, dried cranberries, grapes
Vegetables - onion that is cooked, garlic, leeks, scallions, sauerkraut
Meat - lean ground beef, scrambled eggs in butter, chicken salad, fried eggs, tuna salad, fried fish, beef or pork hot dogs, ham
Dairy - Yogurt, frozen yogurt, 2% or skim milk, low-fat cottage cheese, mozzarella cheese, cheddar cheese
Grains - Granola cereal, garlic bread, muffin
Beverages - Non-alcoholic wine, non-alcoholic beer, cola, beer, root beer
Fats/oils - Ketchup
Sweets/desserts - low-fat cookie
This is by no means a comprehensive list of the foods that you can consume and avoid on an acid reflux diet but it is a start. When you find that your reflux disease is somewhat under control, then perhaps you can slowly add a food from the forbidden list to see how you will react to it. If it makes your acid reflux worse, then you know to avoid that food for good.
By: Lee Dobbins
About the Author:
Get the latest on acid reflux by visiting http://www.acidrefluxillness.com - a website that offers information and articles on acid reflux along with its symptoms and cures like the acid reflux diet.
Nov
14
What Should You Know About Your Diet In Preventing Acid Reflux
Filed Under Non Fiction | Leave a Comment
Acid reflux happens when the lower esophageal sphincter is weakened or forced open by eating certain foods. Everybody will have their own triggers when it comes to reflux, however there are certain foods that cause reflux in the bulk of those who suffer from the problem.
People who remember the acid reflux foods to avoid should be able to remove this condition from their lives and they will sleep and feel better throughout each day. Therefore it is important to change or adopt appropriate dietary habits.
Acid Reflux is an uncomfortable condition which can be reduced or eliminated with the correct diet. The following provides the dos and don’ts essential to maintain healthy lifestyles sans reflux. The following categorizes foods to avoid in preventing acid reflux from occurring
Beverages
Caffeine is high on the list of foods that cause reflux. This consists of coffee, tea, carbonated beverages and all kinds of alcoholic drinks.
Foods with high fat content
Fried foods and other high fat foods are at the very top of the list of foods that cause reflux because these foods take a long period of time for the body to digest. This adds pressure in the stomach, which then puts pressure on the lower esophageal sphincter and allows acid to reflux.
The high fat foods to avoid are mashed and French fried potatoes, chicken wings, chicken nuggets, marbled sirloin steak and ground chuck streak.
More foods include cakes that have creamy frostings, ice cream, brownies and doughnuts. Milkshakes, cottage cheese and sour cream are dairy products that should be added to the list to avoid. Macaroni with cheese, pastas with rich sauces, creamy salad dressings should not be eaten by those who have symptoms of reflux.
Foods with high acidic content
Other general foods that cause reflux consist of citrus foods such as grapefruit, oranges and juices, tomatoes and tomato based products.
Acid reflux foods to avoid may include many spices which often trigger this condition. People should not eat foods that are prepared with many different spices. In addition, these people should never consume spicy food in the afternoon or evening because most people suffer from reflux when they try to sleep. While retiring it is also a good idea to elevate the upper body to prevent acid from seeping back up.
While it is not a food, tobacco is also a major offender. It is also important to remember that smoking can cause many more serious illnesses such as cancer.
Medications may be needed in order to combat these foods that cause reflux. However there are other, natural ways to combat foods that cause reflux. One is to not to overeat. The other includes maintaining an ideal weight according to your height.
What Diet Should You Use For Acid Reflux?
Each individual should focus on the delicious foods that they can eat rather than the delicious foods that they cannot eat. There are some superb meats to include in this diet that are nutritious and delicious.
Fruit is good for those on the diet to avoid reflux, but the fruit should be carefully chosen. For example, apples and bananas are good for those with reflux.
Extra lean ground beef, steak and chicken are usually suitable for a main course. Most fish is also very nutritious and safe for those suffering with acid reflux. All of these foods are acceptable in the diet to avoid acid reflux, but these should not be prepared with a lot of grease. The dishes should preferably be grilled or broiled.
Most bread, cereal and graham crackers should not generate the symptoms of acid reflux. Corn bread and pretzels are good additions to the diet.
The diet for acid reflux will abolish some desserts, but there are other desserts that should be fine for those with the condition. Cheese often makes a good dessert, and there are some cheeses that will be an important part of the diet for acid reflux. However as stated above, there are also some cheeses that should be avoided.
Fat free cookies are generally fine for those with acid reflux. People with acid reflux should avoid rich, creamy cakes and most ice creams although people can substitute some kinds of frozen yogurt for the ice cream.
By: Cindy Heller
About the Author:
People who remember the acid reflux foods to avoid should be able to remove this condition from their lives and they will sleep and feel better throughout each day. Therefore it is important to change or adopt appropriate dietary habits.
Acid Reflux is an uncomfortable condition which can be reduced or eliminated with the correct diet. The following provides the dos and don’ts essential to maintain healthy lifestyles sans reflux. The following categorizes foods to avoid in preventing acid reflux from occurring
Beverages
Caffeine is high on the list of foods that cause reflux. This consists of coffee, tea, carbonated beverages and all kinds of alcoholic drinks.
Foods with high fat content
Fried foods and other high fat foods are at the very top of the list of foods that cause reflux because these foods take a long period of time for the body to digest. This adds pressure in the stomach, which then puts pressure on the lower esophageal sphincter and allows acid to reflux.
The high fat foods to avoid are mashed and French fried potatoes, chicken wings, chicken nuggets, marbled sirloin steak and ground chuck streak.
More foods include cakes that have creamy frostings, ice cream, brownies and doughnuts. Milkshakes, cottage cheese and sour cream are dairy products that should be added to the list to avoid. Macaroni with cheese, pastas with rich sauces, creamy salad dressings should not be eaten by those who have symptoms of reflux.
Foods with high acidic content
Other general foods that cause reflux consist of citrus foods such as grapefruit, oranges and juices, tomatoes and tomato based products.
Acid reflux foods to avoid may include many spices which often trigger this condition. People should not eat foods that are prepared with many different spices. In addition, these people should never consume spicy food in the afternoon or evening because most people suffer from reflux when they try to sleep. While retiring it is also a good idea to elevate the upper body to prevent acid from seeping back up.
While it is not a food, tobacco is also a major offender. It is also important to remember that smoking can cause many more serious illnesses such as cancer.
Medications may be needed in order to combat these foods that cause reflux. However there are other, natural ways to combat foods that cause reflux. One is to not to overeat. The other includes maintaining an ideal weight according to your height.
What Diet Should You Use For Acid Reflux?
Each individual should focus on the delicious foods that they can eat rather than the delicious foods that they cannot eat. There are some superb meats to include in this diet that are nutritious and delicious.
Fruit is good for those on the diet to avoid reflux, but the fruit should be carefully chosen. For example, apples and bananas are good for those with reflux.
Extra lean ground beef, steak and chicken are usually suitable for a main course. Most fish is also very nutritious and safe for those suffering with acid reflux. All of these foods are acceptable in the diet to avoid acid reflux, but these should not be prepared with a lot of grease. The dishes should preferably be grilled or broiled.
Most bread, cereal and graham crackers should not generate the symptoms of acid reflux. Corn bread and pretzels are good additions to the diet.
The diet for acid reflux will abolish some desserts, but there are other desserts that should be fine for those with the condition. Cheese often makes a good dessert, and there are some cheeses that will be an important part of the diet for acid reflux. However as stated above, there are also some cheeses that should be avoided.
Fat free cookies are generally fine for those with acid reflux. People with acid reflux should avoid rich, creamy cakes and most ice creams although people can substitute some kinds of frozen yogurt for the ice cream.
By: Cindy Heller
About the Author:
Cindy Heller is a professional writer. Visit acid reflux diets to learn more about nexium acid reflux and acid reflux without nexium.