10 Healthy Snacks With 200 Calories or Less

 I’m big on snacking between meals as long as it’s something healthy that will keep me going and fits within my calorie budget. So in honor of National Nutrition Month, here are 10 healthy snacks with 200 calories or less from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association).

by Academy of Nutrition and Dietetics

-Banana split: banana sliced length-wise topped with 1/2 cup frozen yogurt and a tablespoon of chopped nuts

-One tablespoon peanut butter spread on slices of a medium apple

-Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese

-Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

-Small baked potato topped with salsa and 1 ounce low-fat cheese

-Six whole-wheat crackers and one slice low-fat Colby cheese

-Fruit smoothie: Blend 1 cup fat-free milk, 1/2 cup frozen strawberries and 1/2 banana

-One 6-inch flour tortilla with 1/4 cup black beans and 2 tablespoons fresh salsa

-Toaster waffle topped with 1/2 cup blueberries and 2 tablespoons low-fat yogurt

-Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard

 Remember to think of snacks as mini-meals with nutrients. So… that makes cookies, chips, and other nutrient-less foods – treats. And treats are just a once-in-awhile thing – not an in between every meal thing. 

by FatFighter

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Mistakes That Could Ruin Your Morning Workout

 If you work or go to school full time, getting your sweat on in the wee hours of the morn is probably the only time you can fit it in. Kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.

by kharied

 Not eating: It’s super early, but you need to eat in order to fuel your workout. Munch on something small while you’re getting ready, like half a banana or half a piece of toast with a little peanut butter. You’ll not only avoid the gnawing hunger pangs, but you’ll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.

 Loading up on fiber: While it’s important to eat a little something, you don’t want to load up on bulky fiber that can make you feel too full or upset your stomach.

 Not hydrating: Aside from food, you also need water. Definitely don’t down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.

 Not laying your outfit out the night before: You don’t have oodles of time in the morning, so don’t take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.

 Not getting enough sleep the night before: Exercise is very important, but your body equally needs adequate rest. You can’t stay up till midnight and expect to feel bright and perky for a 5:30 a.m. workout. Get at least seven to eight hours of sleep before your alarm goes off.

 Scheduling a boring workout so you tend to skip: If you’re not that psyched to run on the treadmill, then you’re more apt to miss your morning workout. Plan something exciting like a power yoga class with your favorite instructor or meet a buddy for a run in the woods. Make the workout so enticing that you’re not tempted to skip out.

 Not warming up your muscles: Since you barely woke up, it’s even more important to take a few minutes to warm up before starting your real workout. Brisk walking, jogging up and down stairs, or jumping jacks will not only warm up your muscles, but they’ll also get blood flowing to wake up your brain, which can reduce morning fogginess that could result in an injury.

By Jenny Sugar, FitSugar

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Abdominal Exercise - Air Bike

Abdominal Exercise - Air Bike (Also Known As: Bicycle Crunches)
1.Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

2.Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
3.Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
4.Go back to the initial position as you breathe in.
5.Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6.Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.
by Bodybuilding.com

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How to lose fat as quickly as possible

   Success in achieving this goal is defined speed metabolism. The higher metabolic rate is the less body fat. A good way to speed up metabolism is a frequent meal in small portions. Even better to faster metabolism - is weight training and jogging.

   Metabolic rate during weight training increases by 10 times, and people with many years of training to 20 times. Upon completion of training is reduced, but still remains elevated 25-48 hours. It is better to train more regularly to spur metabolism. Experience has shown that running is not only boosts the metabolism, but also helps your muscles recover after a workout on simulators.

   One of my acquaintances was doing morning exercises, and every evening after work, went to a fitness club. 3 times a week he worked on power simulators and 3 times a week running. Sunday was a day of rest from training. For two months he dropped 25 lbs. At that time he had the best results for weight loss fitness club visitors. His training did not have a very strained, but they were frequent. In training, as well as in eating is better frequently but in small portions!

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Some fitness mistakes by beginners

   I worked in several fitness gyms, which differ in their size, level of service and manufacturers of simulators. Being a man of observation, I could not help noticing mistakes and shortcomings that committed during fitness, trying to improve their bodies. 

Fitness and solitude

Paradoxical as it may sound, I came to the conclusion that it is best to go to the gym alone. The company is only good at first, when you just master the sport space. Very often, friends distracted by conversations, thereby taking account (which is an important factor for success in the sport) to focus on the exercises. There will always be something to discuss, and sometimes it's so interesting that just forget why you came to the gym.

by ClubSport Fremont

The right psychological mood

Go to march in the fitness training it is necessary to have a good mood. You start (or continue) a new life that will change your appearance and increase self-esteem. In this case, you can help even the smallest details. For example, you should like the form in which you are engaged. Equally important is the gym - how do you feel yourself in it after a few lessons.

Resolution

Among my friends were a lot of men and women who, after a couple of months is not particularly intense fitness workouts, not seeing big changes in his shape or well-being, were thrown lessons. In order to achieve tangible results need to show fighting qualities of character. They will be useful to counter the laziness, shyness, skepticism on the part your own mind, and perhaps others.

Determining the purpose

Deciding to attend a fitness club, a good idea to first understand, what you want. Depending on your goal, you can choose aerobics, fitness center, and swimming pool. If your goal - improvement of the figure, increase strength and endurance, welcome to the gym. However, some people who choose weight training, they did not do. They can be seen on the treadmill, stationary bike or stepper. In the truth of my words can be seen by looking at any nearby gym.

Fitness and knowledge

Information - a thing very important and necessary in any case. Fitness - is no exception. Furthermore, from your knowledge in this area depends largely on your success. Very often people neglect theory, relying on their intuition, or read articles in popular magazines. In the meantime, I think, to the transformation of body and spirits really come, you must:

• an elementary acquaintance with the anatomy (location and name of the muscles);

• basic knowledge of nutrition;

• ability to perform the exercise is technically correct;

• awareness of the sports supplements that may help to cool in the struggle to slim and healthy body and a good mood;

• read magazines and books on a suitable topic. This will help you raise a serious attitude and give a lot of useful information.

I can see how many women do torso twists to the side on special simulators, hoping to reduce the size of waist. Meanwhile, there is much safer and effective exercise: side bends with dumbbells.

Preparation of training plan

When you know a lot about your body and how his upbringing, you can begin a plan of training. Do not take a bodybuilding stars based plans - you need an individual program based on the features and capabilities of your body. Every two or three months you have to change it so that the body is not used to the monotonous load. Literature designed to help in this task, is now very much. In it you can find everything you need.

Feel free to do fitness

Even if you've never engaged in sports, do not hesitate to do so at any age. Your desire to change your life deserves nothing but respect. More often remember this, if you feel awkward in the room and uncomfortable.

Review your nutrition

One sport does not give the desired results if you do not comply with a fitness diet, composed on the basis of rational principles, i.e. right nutrition. Include in your diet an additional vitamins and minerals.

Finally, I want to give one tip: a realistic assessment of your capabilities and set realistic goals. Otherwise, you wait for disappointment and frustrations.

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Nutrition for weight loss (Lose weight the right)

   The weakening of immunity, exacerbation of chronic disease - common side effects are too fast weight loss. Do not set in front of you impossible tasks and not then follow the beauties of fashion magazine! Media always covers only the beautiful side of life, but is silent about the problems. Normal rhythm for weight loss adult is 1 - 2 pounds per week. 

   Focus on a diet, which recommends a sufficiently large number of fruits, vegetables, and protein-rich meat, fish, dairy products. During the struggle with being overweight do not forget about drinking enough - at least 1.5-2 liters of liquid a day.

   Eat regularly: feel free to snack at work or anywhere else in the apple, cup of yogurt, a piece of lettuce - this will allow you to more comfortably endure restrictions related to diet. And take care of the nervous system. Transfer the stress associated with losing weight, calm the nervous system will help normalize the sleep herbs.

  It turns out that the desire to eat well in the evening - a normal physiological process. According to doctors, just before going to sleep, our bodies make energy reserves for a possible famine. That's why so many people do not like breakfast, but in the evening have a square meal craving. Evening meal - a kind of instinct, which does not have to fight, but it can be "tamed."

   It is necessary to remember that it does not matter when you eat, but what you eat. The fat that is deposited on the body, mainly formed from the fat that we once ate. Proteins and complex carbohydrates are not conducive to weight gain. Therefore, in order not to gain weight in your daily menu should be more lean meat, cottage cheese, vegetables, cereals, pasta.

   An hour and a half before going to bed can quite calmly eat a slice of boiled lean meat or fish with vegetables and a slice of the grain (not white wheat!) bread, drink a cup of yogurt (preferably low fat). Just do not drink coffee and juice – they stimulate the production of gastric juices and increases appetite.

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Health and Fitness - five components

   In the world there are no magic pills, drinking that could be trained to get toned body and keep it that way. True life: so that the program aimed at weight loss to be effective, it is necessary that it combines a fitness base and knowledge of health, i.e. the right diet, regular exercises and a strong commitment to the plan.

1. Diet

A healthy diet does not mean "eat less" and means "to eat properly." Learn to eat rationally, make for a meal plan, which will be easy to follow; it helps to understand what your body really needs. A combination of education, moderation, and a correct mode of training will bring the desired results.

by thienduong_tinhyeu1100 

2. Cardio

Aerobic exercises, as well as other cardio load will help you maximize the process of burning calories, improve heart function and the immune system. By adjusting the frequency, intensity and type of exercise you can achieve the correct pulse and develop perfect for your cardio plan.

3. Vitamins and additives to the diet

Diet and exercises can help certainly get results. Learn how to increase the effectiveness of your fitness program using the correct vitamins and additives to the diet. With proper use, they can play an important role in achieving fitness goals.

4. Endurance

The power load will help you build muscle, burn fat, speed up metabolism and strengthen bones. All components of strength training (working with weights at the gym, etc.) is an integral part of your complete fitness program.

5. Professional help

Your personal trainer will accompany you every step of your fitness way, eliminating the doubt, giving the correct answers to the questions, thus providing you the shortest way to the goal. Fitness professional can help you right combinations of five components are described, taking into account the personal characteristics of your body, and the tasks you set for yourselves.

Adhering to the above five components of a fitness program with the support of a fitness professional, you'll avoid wasting time searching for answers to questions, and start moving towards the realization of your fitness plan.

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