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Bessy! Lahat ng gusto mong malaman tungkol sa calories ay nandito na! Check this out! 👇

Calories are how we measure the energy that our body uses for fuel. They power our bodies’ vital processes (like breathing, pumping blood, and even sleeping). This means we’re constantly burning calories (yes, even when sleeping).

Calories Measure Food Energy

The amount of calories in our food reflect the amount of energy that food provides our bodies. Calories come from macronutrients, a.k.a. carbohydrates, protein, and fat.

THIS IS HOW MANY CALORIES ARE IN 1 GRAM OF EACH MACRONUTRIENT:

Carbohydrate: 4 cal/g

Protein: 4 cal/g

Fat: 9 cal/g

Alcohol provides 7 calories per gram, but it is not considered a macronutrient because we don’t need it for survival.

How Healthy Adults Should Consume Calories

Protein: 10-25%

Carbohydrates: 45-65%

Fats: 20-35%

Carbs

Why we need them: Carbs are the body’s main source of fuel and are easily used by the body for energy.

How they’re used: Carbs break down into glucose, which is used for energy. They’re also stored in muscles and liver for later use and are important for the central nervous system, kidneys, brain, muscles, and intestinal health.

Where to find them: Grains, fruits, milk, and yogurt.

Protein

Why we need them: Protein is essential for growth, tissue repair, immune function, preserving lean muscle, and producing essential hormones and enzymes.

How they’re used: The body uses protein for energy when carbs aren’t available.

Where to find them: Meat, poultry, fish, cheese, milk, nuts, and legumes.

Fats

Why we need them: Fats are essential in cell, nerve tissue, and hormone production. Fats are also essential for absorbing fat-soluble vitamins like vitamins A, D, E, K, and carotenoids.

How they’re used: Fats are the most concentrated source of energy. If fats consumed aren’t burned as energy or used to build body tissues, they’re stored in the body’s fat cells for later use.

Where to find them: Unsaturated fats such as olive oil, avocado, nuts, fatty fish (like salmon), and canola oil.

Not All Calories are Created Equal

In terms of the energy they deliver, all calories are equal. However, the body uses each macronutrient differently. The right amount of calories from each source is very important to ensure the body can function properly.

Every person requires a different amount of calories per day.

How to Determine Your Daily Calorie Intake

STEP 1: Find Your Basic Metabolic Rate

Women: 655 + (4.35 x weight (lbs.)) + (4.7 x height (in.)) – (4.7 x age (yrs.))

Men: 66 + (6.23 x weight (lbs.)) + (12.7 x height (in.)) – (6.8 x age (yrs.))

STEP 2: Determine Your Activity Level

Sedentary (Little to no exercise): 1.2

Lightly Active (Light Exercise (1-3 days/week)): 1.375

Moderately Active (Moderate Exercise (3-5 days/week)): 1.55

Very Active (Hard Exercise (6-7days/week)): 1.725

Extra Active (Very Hard Exercise and Physical Job 7 days/week): 1.9

STEP 3: BMR x Activity Level = Calorie Intake

Number of calories one should consume daily to maintain current weight.

What about losing or gaining weight?

When choosing what to eat and drink, it’s important to get the right mix—enough nutrients, but not too many calories.

To maintain weight, calories in (what you consume) must equal calories out (what you burn on a daily basis through normal body functions and daily activity /exercise).

When you burn more calories than you consume, you lose weight. When you consume more calories than you burn, you gain weight. The general rule is consuming +/- 3,500 calories per week is equal to 1 lb. of body fat gained or lost.

Weight Control Comes Down To How Much Energy Your Body Uses

If we take in more energy than we use, the rest gets stored as fat. If we burn more energy than we consume, our body relies on energy stores (like fat) to make up the deficit. Basically, it’s all about balance.

Stay on Track!

Tracking calorie intake (and exercise habits) is a great way to determine whether your diet is properly balanced for your needs.

Keeping a handwritten journal or using web and mobile apps to track calorie intake and activity levels can help. Here are some of our favorites: MyFitnessPal, MyPlate Calorie Tracker, and Lose It!

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Bessy! Ngayon alam mo na ang mga importanteng bagay tungkol sa calories. So let’s start getting fit and healthy na!

(Photo and info from Google Images; Greatist; Created by Lemonly)

Malalaking braso ba ‘kamo, bes? Oh eto! Ultimate arms workout para sa’yo! 💪❤️

THE 10 BEST ARM EXERCISES FOR BIG GUNS

If you’re a guy, there’s a really good chance that you got into weightlifting to build big arms and a big chest.

And if you’re a girl, toned, defined arms were probably high on your list as well (behind a bubble butt and killer legs, of course).

And I understand.

Nothing inspires flattering looks and comments from strangers faster than muscular arms, and a physique just isn’t complete without it.

Well, in this guide, we’re going to talk all about what it takes to build biceps, triceps, and forearms that make eyeballs pop.

THE SIMPLE SCIENCE OF EFFECTIVE ARMS TRAINING

If you want to build big, strong arms, then you want to do two things:

1. Perform heavy compound lifts like the bench press and deadlift.

2. Directly train your arms using heavy, lower-rep training as well as lighter, higher-rep work.

EXERCISE CHOICE IS ALSO AN IMPORTANT PART OF PROPER ARM TRAINING BECAUSE SOME EXERCISES ARE BETTER FOR OVERLOADING THE MUSCLES THAN OTHERS.

For example, the standing barbell curl is an all-around more effective biceps exercise than the cable curl.

ANOTHER ASPECT OF YOUR ARMS TRAINING THAT YOU HAVE TO GET RIGHT IS VOLUME, OR THE TOTAL NUMBER OF REPS YOU DO EACH WEEK.

This is especially important when you’re doing a lot of heavy weightlifting because the general rule is this: The heavier the reps, the fewer you can do each week.

Heavier weights necessitate more recovery, which means you can’t do as many reps every week as with lighter weights without risking overtraining.

When your training emphasizes heavy weights (80 to 85%, of 1RM), optimal volume seems to be about 60 to 70 reps performed every 5 to 7 days.

THEORETICAL REPS: 60-70 every 5-7 days

PRACTICAL REPS: 30-40 every 5-7 days

This should be modified slightly in the case of arms training because the biceps and triceps are heavily involved in your pressing and pulling.

If you’re doing 60 to 70 heavy reps for both back and chest every week (and you should be), you probably want to do a bit less direct work on your bis and tris —something closer to 30 to 40 reps per week for each.

THE 5 BEST BICEPS EXERCISES

Barbell Curl – The barbell curl has been a bodybuilding staple for over a century now for good reason: it’s one of the best all-around biceps builders you can do.

E-Z Bar Biceps Curl – You can switch to the E-Z Bar variant from time to time to give your wrists and elbows a break from the stress placed on them by the barbell curl.

Alternating Dumbbell Curl – Like the barbell curl, this is a time-proven exercise that builds bigger biceps.

Hammer Dumbbell Curl – The hammer curl is particularly useful for building up the biceps brachialis, which is a smaller biceps muscle that helps with peak and bi/tri separation.

Chin-Up – The chin-up is a great “functional” movement that targets the biceps. You can add weight with a dip belt or weighted vest as you get stronger, which ensures you can keep overloading your muscles.

THE 5 BEST TRICEPS EXERCISES

Close-Grip Bench Press – The close-grip bench press is a compound movement that allows you to safely push heavy weight. It also gives a little boost to your chest development.

Dumbbell Overhead Triceps Press – The dumbbell overhead triceps press is a great exercise because it enables you to safely press heavy weight and overload the triceps.

Lying Triceps Press – The lying triceps press involves a motion similar to the overhead dumbbell press and it’s fantastic for developing the triceps.

Dip – There are two types of dips you can do: the bench and upright dip. Both are good for training the triceps and benefit the chest and shoulders as well.

Triceps Pushdown – This is the most common triceps exercise that people do and, surprisingly, it’s quite good. That said, we recommend that you save it for later in your workouts after you’ve done heavier work on the other exercises given in this list.

PROGRESSION IS THE KEY TO MUSCLE GROWTH

The key isn’t just doing the exercises – it’s progressing on them, which means increasing the amount of weight you can move over time.

If you don’t get stronger, you won’t get bigger.

THE ULTIMATE ARMS WORKOUT

A good arms workout trains both the biceps and triceps and, indirectly, the forearms, and focuses on moving heavy weights.

Just like any other muscle group, arms can benefit from higher-rep work, but you have to emphasize heavy weightlifting if you want them to continue to grow over time.

DO THE FOLLOWING ARMS WORKOUT ONCE EVERY 5 – 7 DAYS.

Don’t superset these exercises. Instead, rest 60 seconds in between each set. This will give your muscles enough time to fully recoup their strength so you can give maximum effort each set.

Once you hit the top of your rep range for one set, you move up in weight.

For instance, if you get 6 reps on your first set of barbell curls, you add 5 pounds to each side of the bar for your next set and work with that weight until you can curl it for 6 reps, and so forth.

***

Nawa’y makatulong ang mga tips at workouts na ito upang maachieve mo na ang iyong #sexyarmsgoals 💪😉

(Photo and info from Google Images; Legion: legionathletics.com)

So paglo-lose ng belly fat pa rin ang topic natin.

May mga healthy weight loss tips at best exercises na tayo.

Ngayon, let’s have these diet tweaks that will help you lose that belly fat! 👇😉😍

If you want to have a well-toned abdomen, you should incorporate exercise and healthy eating into your daily routine.

But did you know that there are simple diet techniques that can help reduce your belly fat?

Get More Fiber

Fiber has appetite-suppressant properties that can help increase your satiety and keep you from binge-snacking.

Make sure you get balanced levels of both soluble and insoluble foods from non-grain-based food sources.

2. Goodbye, Alcohol!

Not only has alcohol been found to be a significant factor in added abdominal fat.

But excessive consumption has also been linked to long-term negative effects on your whole body.

3. More Probiotics = Happy (and Lean) Belly

Different types of good bacteria play a role in weight regulation and belly fat reduction.

Lactobacillus strains, including Lactobacillus fermentum, Lactobacillus amylovorus and Lactobacillus gasseri are particularly beneficial.

4. Apple Cider Vinegar is your Best Friend

Thanks to its acetic acid, ACV may have an anti-obesity effect.

It can help increase satiety, allowing you to reduce your food intake.

5. Keep Track of Your Meals

Food-tracking tools allow you to monitor your intake of nutrients and can even record your exercise and physical activity.

Cronometer is the most recommended food tracker today, as it only uses up-to-date data from the most reliable sources.

***

Take your fitness and wellness goals up a notch. With these 5 simple tips, you can bid your bulging belly goodbye!

Naguguluhan ka na ba? Napanghihinaan na ng loob? Nawawalan na ng pag-asa?

Hindi na alam ang gagawin kung paano mawawala ang belly fat?

Wag na mag-alala, beshy.

May solusyon tayo dyan! Narito ang mga paraan kung paano matatanggal ang iyong belly fat. Check mo na ‘to! 👇

Continue reading “HOW TO BEAT BELLY FAT?”

Be healthy and fit with these helpful tips! 😍👍🙌

TRACK YOUR FOOD.

Research shows that tracking your food helps you drop the pounds by making you a more mindful eater and keeping you accountable.

EAT SLOWER.

It takes 20 minutes for your brain to tell your stomach it is full so slow down! Chew well and put down your fork or drink a glass of water between bites.

CONTROL PORTIONS.

Your hand is all you need. A serving of protein = 1 palm; serving of vegetables = 1 fist; serving of carbohydrates = 1 cupped hand; serving of fat =1 thumb. Women use one hand, men two hands.

OBSERVE 80/20 RULE.

Eat mainly whole, unprocessed or minimally processed foods 80% of the time, and indulge a little on the other 20%. It’s about moderation, not deprivation.

INCREASE FIBER.

Focusing on fiber in your diet helps you to minimize processed and fatty foods and helps fill you up. Women = 30-35 grams/day; Men = 40-45 grams/day.

DRINK MORE WATER.

Replace your sugary drinks to save calories and give you a feeling of fullness. In fact, mild dehydration can sometimes mask itself as hunger. Stay hydrated!

***

Are you really determined to lose weight and be healthy at the same time? Then try these tips and see the results for yourself! You can do it! Fighting! 💪👊

(Photo and info from Google Images, www.mylcfitness.com)

Girlies, girlash, girls! Para sa atin to! Let’s lose belly fat together! 😍👙👍

What is going on in women’s body?

The Hormone Belly

Out of balance, hormones (estrogen, progesterone and testosterone) turn against you and your image.

Causes of unbalanced hormones?

1. Unhealthy diet

2. Not engaging in the right type of exercise

3. Visceral body fat

4. Environmental factors

An Unhealthy Diet

Avoid processed foods and “fat free”, replace saturated fats with monosaturated fats.

Eating monosaturated fats also help to make you feel fuller longer and prevent cravings for food like ice cream and French fries.

Not Engaging In the Right Types of Exercise

The average person tends to have lower oxygen levels in their body, then an athletic person.

Lower oxygen levels means:

– Become easily stressed

– Water retention, especially in the ankles

– Low energy and fatigue after eating

– Weight gain

High Intensity Interval Training workouts (HIIT) are important for weight loss.

Visceral Body Fat

Your natural hormone balance is upset and this causes weight gain, especially in the belly area.

Environmental Factors

Xenoestrogens become estrogen-like hormones in your body and unlike normal estrogen, your body is unable to excrete them naturally.

When they are not moved out of your body, they are creating more visceral fat.

SO….. HOW TO GET RID OF BELLY FAT?

1) Lumps and Bumps Be Gone

2) Eat Right

3) Shake Your Booty

1. Relief from Neuropathy

Less Sleep = Weight Gain

Study (published in In the American Journal of Epidemiology) was found that:

Women that slept for 5 hours or less gained more weight than women who slept 7 hours or more, regardless of dietary or exercise changes.

2. Eat Right

• Melons

• Grapefruit

• Strawberries

• Peaches

• Celery

• Cucumber

• IcebergLettuce

• Cabbage

• Cauliflower

Also have a salad before every meal. Increase your heart healthy fats and monosaturated fats by including:

• Avocados

• FlaxSeed

• ChiaSeed

• Coconut Oil

• Walnuts

• Coconut Oil

• Olive Oil

3. Shake Your Booty

Dance while doing household chores.

Rebounding or jumping is equally important to get your daily requirements of oxygen.

Implement HIIT (High Intensity Interval Training workouts) into your exercise regimen and get maximum benefits in less time.

HIIT is effective not only for weight loss but belly fat loss and healthy hormone production.

Baylor College of Medicine (in 1996) reported that calories continue to burn long after your Intense Interval Training has ended for the day.

***

Goal: Be healthy, fit, and sexy girls!

We can do this, girlies! Aja! 👩💪😘

(Photo and info from Google Images; Infographic by www.WomensFblog.com)

Boost your metabolism and burn fat and lose weight more effectively! 💪🍽🥛😴

 

Are you eating a healthy, balanced diet and exercising regularly but still finding it hard to shift the fat?

Boosting your body’s metabolism can help you burn fat more effectively. Here are 5 ways that can help…

Continue reading “5 SUPERB WAYS TO BOOST YOUR METABOLISM”

Gusto mo bang ma-achieve ang #fitbodygoals mo bago matapos ang taong ito? Aba’y try mo na ang fat-burning foods na ito and see the results for yourself! Magiging fit and sexy ka na, healthy ka pa! Yes to this! 👍😍❤️

1. APPLE CIDER VINEGAR

This pantry staple can actually help you lose weight by reducing sugar cravings. Ingesting apple cider vinegar before a meal can also help you feel fuller with less food.

2. BONE BROTH

Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat.

3. CAYENNE PEPPER

Cayenne pepper increases your body’s ability to burn fat for energy and increases your body’s metabolism, helping you burn fat faster and more easily.

4. CHIA SEEDS

Not only does consuming chia seeds increase energy, but because it absorbs so much of its own weight in water, it helps slow your body’s digestion.

5. CHICKEN

If you’re trying to lose weight, chicken can be a powerful fat-burning food. This powerful nutrient helps keep our bodies energized, our muscles looking sculpted, and our bellies feeling satiated.

6. COCONUT OIL

Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly.

7. CRUCIFEROUS VEGETABLES

Cruciferous veggies, like kale, cauliflower, and Brussels sprouts, are super powerful fat-burning foods.

8. GHEE

Ghee is a surprising fat-burning food. Thanks to the medium-chain fatty acids it contains it can actually help your body burn other fats.

9. GRAPEFRUIT

Grapefruits are just as delicious and, luckily for us, is a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and drop those pounds.

10. GRASS-FED BEEF

Skipping the lower quality versions and splurging on quality beef means you’ll be nourishing your body, helping to encourage weight loss. You’ll be reducing bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef.

11. GREEN LEAFY VEGETABLES

Leafy greens like spinach, collard greens, and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories after a workout.

12. MATCHA GREEN TEA

Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels.

13. KEFIR

Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections.

14. ROOIBOS TEA

While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become a fat-burning food.

15. WHEY PROTEIN

Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.

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Sana’y makatulong ang mga ito sa pag-achieve mo ng iyong #fitnessgoals bago matapos ang taong 2018. Hindi pa huli ang lahat. Go lang ng go! Hangad naming makamit mo ito, bes! Fighting!

(Photo and info from Google Images; Dr. Axe FOOD IS MEDICINE)