If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness. Eating well and exercising often when you’re a teenager will also help you stay in good health later in life. Getting regular sleep is another really important way to stay healthy. You must follow the tips we gave in order for you to find the better version of yourself. We are the ABM1 AM leaving you some motivational quote to inspire you before we end our blog:

” The greatest wealth is health.” – Virgi

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

In these days of fashion and style everybody, especially men , want to look, well- toned and perfect in shape ( like men with bigger Guns ) . Biceps is an important muscle which gives a man a muscular look . This muscle is also important as we do most of our work with the strength of this muscle. Biceps is an upper arm muscle, which includes a short head and long head working as a single muscle. We need to work on both of these, to develop a huge and good looking upper arm muscle. Biceps Curl- ups: It is the most important exercise for the growth of biceps . There are varieties of biceps curl up exercises like barbell curl up exercises and dumb bell curl up exercises, which sometimes confuse a person . A person should stick to only most effective exercises only . These are most effective biceps curl up exercises: Incline Hammer Curl- ups: position yourself inclined on a multi- purpose bench and hold two dumbbells in your hands while arms straight down and palms facing your thighs. Lift the dumbbells up with focus and strength . This exercise hits long heads of biceps and also prevents momentum . Incline inner biceps curl ups: The exercise is done in the same way. The only difference is that you try to twist the wrists during lifting up the weight . It keeps the arm bone ( humerus) behind the body , helping to stretch muscles of biceps to max.Concentration curl ups: It is one of the best exercises and also favorite of many bodybuilding Icons. It doesn ’t affect long head of biceps but it increases biceps thickness and peak by pumping short heads. Simply hold a dumbbell in one hand and comfortably rest your elbow on the same thigh and curl up while concentrating on muscle contractions.Wide – grip standing barbell curl ups: Take a wider grip on a barbell, in standing position , and lift up the weight without the movement of the back , lift it only with the force of biceps . This helps to involve more small heads . Zottman Curl : It is also known as pinky biceps curl up . In this you simply hold dumbbells in your each hand and move them upwards . Barbell curl ups: It involves simply curling up the arms . The force of biceps muscles gives the maximum pump to biceps. Dumbbell curl ups: This is the basic movement or exercise that may be considered as a basic exercise for biceps. Dumbbell allows the wrists to freely move , hence all muscles are involved . Hammer curl Up: Hold the dumbbells vertically like a hammer and do the curl ups. This is the best exercise it also helps to develop forearms . It involves all elbow flexors . Biceps Curl Up Equipment Appropriate exercise, balanced diet, and proper rest are three rules of the gym. However , the whole picture doesn ’t end here. We need proper equipment, which is ergonomic in terms of grip , accuracy of weights , comfortable to hands and time- saving design. There are many types of quality bicep curl up equipment like Life Fitness Signature Biceps Curl up Equipment, which gives us the maximum advantage to grow up the Guns in an easy way. .

 

Here are 5 benefits of push ups you must know

1. It’s a Good Full Body Workout – By working on a large number of muscles in your body , push-ups help tremendously for a fitter you. Push-ups help you focus on your arms, abs and your lower body, all at the same time. They train your muscles to work together and become stronger.

2. Helps Create Balance and Stability – According to David Nordmark, author of the book Pushups for Everyone: Perfect Pushup Workout for Muscle Growth, Strength & Endurance, “push-ups help improve your reaction time by helping to train your proprioceptive muscle fibers. These fibers are microscopic nerves that keep your body balanced. When you attempt a push-up these nerves are firing constantly in an effort to keep your body from tipping over. This trains them to respond more quickly to stimulation which aids your balance and speed.”

3. Helps Build Muscle Density – With age, you start to lose muscle density which alters the way in which your body uses and burns energy. One of the things exercise intends to do is maintain if not improve muscle density. This does not mean that you’ll see results with a few push-ups. An article on the website Fitness Black & White outlines the ideal number of push-ups you need to do to build muscle mass in different parts of your body.

A. Chest, Shoulders and Triceps – 4 sets of 12-15 reps

B. Back and Biceps – 4 sets of 12-15 reps

C. Legs and Abs – 4 sets of 12-15 reps

 

4. Upper Body Definition – Push-ups have sometimes been labeled as the one of the most suitable upper body workouts and for good reason. According to LaReine Chabut, “When you do a push-up, you recruit your core muscles to help keep your back straight and assist you in pulling your belly button toward your spine.” They sculpt not just your arms but your chest, back and shoulders.

5. A Strong Core – If you’re looking for washboard abs and a strong core, then push-ups might just be the perfect starting point. By core, we mean the abdominal section, waist, side of the waist and everything right down to the pelvis. Strong core muscles allow you to do physical activities with ease, help with back problems and maintain good posture.

 

 

 

Yoga in Daily Life is a system of practice consisting of eight levels of development in the areas of physical, mental, social and spiritual health.When the body is physically healthy, the mind is clear, focused and stress is under control. The main goals of “Yoga in Daily Life” are Physical Health, Mental Health, Social Health, Spiritual Health, Self-Realization or realization of the Divine within us. These goals are attained by Love and help for all living beings,Respect for life, protection of nature and the environment,A peaceful state of mind, Full vegetarian diet, Pure thoughts and positive lifestyle, Physical, mental and spiritual practices, Tolerance for all nations, cultures and religions. Yogic techniques are known to improve one’s overall performance. Pranayama is an important, yet little known part of Yoga.

Everyone knows that running is a great way to get into shape, but it also can benefit almost every part of your bod and lift your mood. Whether it’s your favorite part of the day or something you have to push yourself through, the benefits are undeniable. The next time you’re thinking of skipping a run, think of these six reasons to get your butt out the door. 1. Running Improves Your Health Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.

Continue reading “Take a stress Reduction Break” →

Continue reading “Spend Time Doing Physical Activities” →

ALWAYS DRINK WATER.

 When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp. Here are six reasons to make sure you’re drinking enough water or other fluids every day: 1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva , transportation of nutrients, and maintenance of body temperature. “Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University. When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol. “Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration ,” he says. 2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. “What works with weight loss is if you choose water or a non- caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans. 3. Water Helps Energize Muscles . Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer,” says Guest. Drinking enough fluids is important when exercising . Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating. 4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don’t expect over- hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD. “Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration,” he says. “But once you are adequately hydrated, the kidneys take over and excrete excess fluids.” You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in. 5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,” he says. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions. If you chronically drink too little, you may be at higher risk for kidney stones , especially in warm climates, Guest warns. 6. Water Helps Maintain Normal Bowel Function . Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation . “Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,” says Koelemay.

 

Get Enough Sleep.

 

A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place

Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.

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