final post !!!

Hello, Welcome back to my last post I just wanted to stop by to tell you about some stuff that. I learned about working out and what could happen if you don’t work out. And know what is the right food to eat. And what I learned.

            What I learned is when exercise, you want to do the right way to exercise so would feel the muscle In your body after a long hard workout. If you don’t have pain in your legs or in your body. And if you are just isn’t sore your exercise, that your doing is wrong. What you want to do rent a movie of working out it can be a hip-hop class or zumba class. And it would be cheaper to do at home. 

Ask your friends to run a 1mile with you and go to the gym or just go home and find things that are pounds of weight and left them and if you have a 2story house, go up the stairs and down with some weights to make a little more challenge.

            Food, have to look what is in your food what you are eating. Like going to fast-food place and ordering a big Mac burger and some fries and with a big drink of soda. That sounds good. Huh!! Well sorry if you want to lose weight you have to say bye bye to them for good. And start going to Wal-mart or Publx to get fruit and veggies and some good chicken.

             In that perfect world, everyone would work out enough and eat right all the time. What really matters most—dieting or exercise—for losing weight, fighting disease, and boosting overall well-being.

                                What are the better equipment to work-out and to lose weight. Personally doing push-ups and crunches and running and just eating right to lose fat and do some dum-bell and barbell work outs. Men and women can do it if they really try and work every-day. Actually running and doing push-ups and pull-ups and sit-ups is better for losing weight. And if you don’t want to do that there is all ways different ways to lose weight.

                Make a goal. If you are trying to lose weight, the recommended weight loss per week is one to two pounds, so a goal could be lose 8 pounds in a month. Create a schedule. You do not need to work out every day. But for it to work, trying working out three to five days a week, taking the weekends off. Make sure to vary your schedule with different activities. This will prevent you from getting bored with working out and help with not plateauing if trying to lose weight.

As the 21 days progresses, increase your level of difficulty. It's okay to start slow but do not stay slow. If you're running a mile in the beginning, try to run a mile and a quarter by the end of the three weeks. Add ten pounds to your weight routine by the end of the 21 days.

Just know that you can do it and make it count if you work really hard and you can do something.

Friendship!!!

What do you think is fun… With a group of friends or going with one of your friends to go putt-putt and go-karting.  Or go on a double date with your best best-friend and have her bring a date for herself. So whos paying for the night, I think the guys should pay for the night if the girls have the money you could also pay for something so you don’t have to think that your taking their money.

Say that you want to take a picture at the photo booth at the mall and your date don’t want to take one, you just have to try and make him take one. If he whin hes acting like a 8yr old and just acting like a little kid. And your best friend will always find a way to love you even when you have done something that you cannot fix. And a friend is the one who walks in when others walk out.

Friends are like roses they are beautiful and gentle, but will cause pain in the process of defending themselves. Guys are When ever Friends are for ever When worst comes to worst My girls always come first. A friend wipes your tears away when you are rejected by a crush... but a best friend will go up to him and say "its because your gay isn't it. I hear and forget. I see and remember. I do and I understand. that what friends do.

Friends are like pee. Everyone can see it but your the only one that can feel it! The most beautiful discovery best friends can make is that they can grow separately without growing apart. God makes lots of people in all colors, shapes, and sizes. He loves them very much, and what we need to realize is that calling people names because they’re different is wrong. Instead, we need to look on them in love and sing this song: ‘I can be your friend. I can be your friend. Any day in any weather. We can be friends and play together…

http://www.bing.com/images/search?q=friendship+sayings&view=detail&id=5819B36883AFBB4F3DDABB990676F9668CD2FD22&first=1&FORM=IDFRIR&qpvt=friendship+sayings&adlt=strict

working out vs.dieting

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. Many studies have compared weight loss resulting from changing diet versus increasing activity. weight loss during programs focused on dietary change produced two to three times greater weight loss than programs focused on exercise. long-term results that matter for our health.

            Cutting calories doesn't have to mean dieting. We become overweight when we consume more calories in food and drink than we burn up. To lose weight, we need to shift that balance and burn up more than we consume. We can accomplish that by consuming fewer calories, burning more, or both. Cutting calories doesn’t necessarily have to mean going on a “diet.” It can just mean avoiding or limiting one or more foods high in calories from fat (such as high-fat meat, cheese, or snack foods, or too much added fat), lots of sugar (like sweets or sweetened drinks), or alcohol.

            Exercise plus lower calories for women. In this new study conducted at the University of Minnesota, moderate or substantial drops in dietary fat were linked to weight loss in overweight and obese men and women, regardless of how much they changed physical activity. For women and men to lose weight or just go on a diet. Depends how they want to have their diet. In women, even substantial increases in exercise were not enough to produce weight loss if they did not decrease fat consumption. Men, however, were able to lose weight through increased exercise alone. Men, has the effects of exercise and dietary fat seemed to have independent effects on the amount of weight lost. women, although exercise alone was not a successful weight loss strategy. Exercise changes metabolism to allow more successful weight loss.

            http://www.msnbc.msn.com/id/13821677/ns/health-diet_and_nutrition/

            http://www.mayoclinic.com/health/exercise/HQ00594_D

http://www.deitofthemasters.co.uk/images/okinawa_diet_food_pyramid.jpg

Interview Questions: about working out and to know how to burn those Abs and Strengthen that core!!!!

                Hello, I’m here to ask you some questions about working out.

Q1: Do you like working out, yes or no why or why not?

A1: No and cause I don’t have time.

Q2:  What do you think,  how can you change the different workouts?

A2: I don’t know

Q3: How long would you have to work out?

A3: umm like 15mins a day.

Q4: What is your favorite workout?

A4: Push ups

Q5: What is the most body-part that you workout (Abs, lower-body, upper-body. Etc..)

A5:Abs

Q6: What is the worst workout that you ever done?

A6: last one. The thing broke.

Q7:Do you eat healthy food to keep your body in shape, if so what kind of food?

A7:  Nope, I’ll eat anything

Q8: Who or what got you influenced to start working out?

A8:my best-friend Raymond

Q9: what motivates you to start working out every-day or at least couple a times of the week?

A9:my best-friends and soccer

Q10: Is it fun to work out alone or with friends?

A10: with friends

I asked these questions to my friend Alek , that I had to text it to him so he can answer me back.

I picked this video to know how to burn those Abs and Strengthen that core 

 

Whats eating you!!!

                Fast food makes you unhealthy. What is really in your food if you get fast-food.  Children eat five times more fast food today than they did in 1970. One out of three young people aged four to nineteen eat fast food. Almost 20 percent of children aged six and up were overweight in 2003-2004. Being over-weight can lead to many health problems 2 type of diabetes. In 1994, only about 5 percent of children with diabetes had the type 2 kind.

                Why do young people seen to be heavier- and unhealthier- than ever before? One they ride the bus or find a way to get to school instead of walking, and play video games instead of sports. Ages of eight and eighteen sit in front of the TV for more than three hours each day, watching television is not only making children gain weight.

                Fast-food restaurants spend millions of dollars a year on their commercials. Like burgers, fries, shakes, and other foods that they sell look delicious. But fast-food restaurants are everywhere you see when you drive somewhere where you live or going to another state. Eating fast-food is ok once in a while if you make healthy choices at fast-food restaurants.

                Krispy kreme and other fast-food restaurants appeal to families cause of their low prices and quick service. Americans were spending more than $136 billion per year on fast food. Fast food restaurants  isn’t cooked there from scratch, a lot of it is mass- produced in big factories.  Most fast-food is loaded with fat, calories, sugar, and salt.

                -fat, your body needs some fats for energy and to help it grow. Who are overweight are more likely to have asthma.

                Ask your-self these questions

·         How often should you eat fast-food?

·         What are the least healthy items at fast-food restaurants?

·         What are the healthiest items at fast-food restaurants?

·         How can you modify your fast-food meals to make them healthier?

·         What portion size should you order?

·         What is the best way to lose the extra weight, gained from  eating too much fast food?

In a perfect world, everyone would work out enough and eat right all the time. What really matters most—dieting or exercise—for losing weight, fighting disease, and boosting overall well-being. Exercise causes the brain to pour out invigorating neurotransmitters like dopamine and norepinephrine, says Patrick O'Connor, Ph.D., an exercise psychologist at the University of Georgia. "If you had to focus on one nutrient that would lower your heart disease risk, it would be omega-3 fatty acids," says William Harris, Ph.D., director of the cardiovascular health research center at the University of South Dakota.

Nearly 10 million American women have diabetes. Achieving a healthy weight through diet and exercise is the strongest defense against the disease, but physical activity has a slight edge. Eating a mostly plant-based diet and exercising regularly remain the gold standard for warding off cancer.

What happenes if you can't work out and you have to sit at home and do nothing, cause you got hurt of taking a box down from the attic or fell off the ladder. And you were in shape and now that you can't do anything for a couple of months.

To know the difference of health food

• Five servings of Dark-colored fruits and vegetables and six of whole grains each day.
• Two weekly servings of fatty Fish (salmon, cod, mackerel).
• Complex carbohydrates that are high in fiber, such as whole grains.
• Monounsaturated fats (olive and canola oil)
• Daily serving of nuts, seeds, or legumes.
• Fish or soy over poultry or other meat
• Avoid fad diets, especially those with high- protein, low-carbohydrate foods
• Reduce salt in take
• Avoid saturated fats (animal fats) and trans fats.

How to modify a Diet

• Consistency
• Coloric level
• Levels of one or more nutrients
• Bulk or fiber content
• Spiciness
• Levels of specific foods

Also you want to know about soft or light diet, mechanical soft diet, liquid diet, bland Diet, elimination diet, high-or-low-fiber diet and the diabetic diet.

Exercise is defined as physical exertion for the maintenance or improvement of health or for the correction of physical handicap.

Most Americans say they know about the benefits of exercise, only 20% to 25% of adults exercise enough to gain significant health benefits. Twenty-Ave percent are not achieve at all, and nearly half all American vigorously active on a regular basis. To have a well- balanced diet is only half of the fitness to ensure good health adequate exercise and sufficient rest form the other half of the equation.

Are you having stress, well stress stimulates the fight-or-flight response that physically prepares us to either fight of our stress by eating right, exercise and getting our mind cleared. Stress is not physically battle of effectively run away from.