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protein foods

 Post ImageThere is a smoothie shop next to my gym that sells all kinds of protein-enhanced smoothies and shakes. It is generally filled with Spandex-clad exercisers drinking from sippy cups of nutritionally enhanced produce, and they look happy about it.

But do they need protein shakes? Do I need a protein shake? Is a lack of lean post-workout protein what is standing between me and the fullest realization of my dormant muscles? Also, how different are my protein requirements — I am what we’ll generously call a “moderate exerciser” — from those of an actual athlete, like a marathoner, or a person who stays at the gym for more than 50 consecutive minutes?

Why Do We Need Protein, Anyway?

First, a brief primer on protein. There is a reason everyone is so crazy about the stuff: Protein is essential for all kinds of body functions — as in, pretty much all of them — including repairing and rebuilding body tissues. That’s particularly critical for athletes, since their body tissues are undergoing more trauma than most. You’ve heard this before — when you exercise, you end up with microscopic tears in your muscle fibers. To repair those fibers (and, in the process, make them stronger) you need protein.

Post Image

What a Sedentary Person Needs vs. an Athlete

Based on the behavior of the protein-shake people — and internet message boards — it would seem that the more you work out, the more protein you need, which is true (sort of).

“It depends on how you look at protein intake,” says Jamie Cooper, associate professor in the Department of Foods and Nutrition at the University of Georgia. Most people, regardless of activity level, should be getting between 10 and 15 percent of their daily calories from protein, she explains. But here’s the thing: Athletes need more calories in total than their sedentary peers. “If you look at it on a percentage basis, it’s not that different between a sedentary person,” Cooper says. If you look at the absolute amount in grams, though, “it’s definitely higher in athletes.” So yes, athletes need more protein than competitive Netflixers, but they also need more of everything else.


So yes, athletes need more protein than competitive Netflixers, but they also need more of everything else.


The recommended daily amount of protein for a healthy but fairly sedentary person is 0.8 grams per kilogram of body weight, which means the average 150-pound person needs about 54 grams of protein. For athletes, that number is a little higher, depending on what type of sport they’re doing, and how much they’re training.


Generally, though, the recommendation is anywhere between 1.2 grams of protein per kilogram of bodyweight all the way up to 2 grams per kilogram of bodyweight. Which, one might note, if one is mathematically inclined, is a lot more. If the same hypothetical 150-pound person — man or woman, it doesn’t matter — decided to take up triathlons or rowing or body building, they’d need somewhere between 81 grams of protein and 136 grams of protein.

The Goal of Your Workout Is the Most Important Factor for Added Protein

Where in that range you fall depends less on what particular activity you’re doing — though that matters, too — than it does on what your goals are for doing it. If you’re serious about putting on muscle mass, increasing strength, and boosting power (you’re a wrestler trying to cut weight, or you’re a powerlifter), you’re going to be at the upper end of that range, closer to 2.0 grams. If you’re more of an endurance athlete (running, cycling, swimming) then you fall in the middle, Cooper says. Someone in the middle needs more than the casual gym-goer, but you don’t need as much as someone doing hard-core strength training. Most serious amateur athletes fall in that middle range.

If you’re more of a casual exerciser — let’s call your athletic efforts “respectable but normal” (i.e., you play recreational soccer, you go to the gym several times a week, you are reasonably committed to your yoga practice), you’re at the lower end. Most likely, you should be aiming for 1.2 to 1.4 or 1.5 grams of protein per kilogram of bodyweight.

What Time You Eat That Extra Protein Is Important

While getting enough protein is important, so is getting enough protein at the right time. “If someone is wanting to get the most benefit out of a strength training session,” Cooper says, “then the optimal thing to do is to get a small amount of protein before the training session, and a small amount of protein after the training session. That will lead to the biggest increase in protein synthesis.” Not only will it help you put on muscle mass, but it will also help you recover better. The only downside is convenience.

If you’re able to eat before and after a workout, about six to 20 grams each time is ideal. The second best thing you can do, if that’s not an option for you, is to focus on your pre-workout snack, contrary to popular wisdom. “Most people focus on the recovery nutrition and getting protein in after they exercise,” Cooper says. Actually, though, it’s the protein you get before you work out that seems to have the most benefit. So, in order of best-case scenario to worst:

  • Pre-workout protein and post-workout protein
  • Only pre-workout protein
  • Only post-workout protein
  • No protein at all

Not All Protein Is Created Equal

Here is the twist, though: Not all proteins are created equal. What you’re looking for is a complete protein (one that contains all of your essential amino acids). And while animal products might be the easiest way to get that, they’re hardly the only way. Soy and quinoa are both complete proteins, and — if you’re thoughtful about it — you can also get complete proteins by combining different foods. “If you combine legumes with grains or legumes with nuts and seeds, then you’ll get all of your essential amino acids,” she explains.

Worth noting here, too is that six to 20 grams of protein isn’t all that much. A cup-and-a-half of low-fat chocolate milk will do it. So will a Cliff bar. A three-ounce serving of chicken is more than enough. Meredith Price, sports dietician at the University of Washington, is a big proponent of peanut butter, which has the advantage of being both cheap and fast, as well as Greek yogurt, tuna, and cottage cheese. And yes, protein shakes are fine, too, if perhaps less ideal. “The more we can do whole food, the better, but there is definitely a benefit to having a quick, easy, ready-to-drink protein source from a protein shake,” Price says.

Read more: How Protein Shakes & Bars Stack Up Against All-Natural Protein Sources

The key is to tread lightly. “You don’t have to go out and eat, like, an eight-ounce steak,” Cooper says. And, in fact, it might be better if you don’t: “Your body can’t handle that much [protein] at one time, so it’s better to get smaller amounts more frequently.” In an ideal world, you might aim to get six to 20 grams of protein right after your workout — ideally within 30 to 45 minutes post-gym — and then another dose an hour later, and maybe another a few hours after that. The goal, Price agrees, is to be getting a steady influx of protein throughout the day, with a boost around your workouts, not a binge.

A variety of protein foods, including egg, salmon, beef, chicken, beans, lentils, almonds, quinoa, oats, broccoli, artichokes, yogurt, cheese, and tofu

Don’t Replace Carbohydrates with Protein

“I think people focus more on protein and are afraid of carbohydrates,” Cooper says, “and really, for an athlete, it should be the other way around.” Ten to 15 percent of your daily calories coming from protein is fine — maybe 20, for some athletes, in some cases. Higher than that is unnecessary — and potentially counterproductive. For an athlete, the main risk is that excess protein is replacing carbs — there is only so much eating one can do — and, from a performance standpoint, that could be a problem. “If carbs are our primary energy source, and you’re not getting enough of those, then your workout or training sessions tend to suffer a little bit.”

As for more serious consequences of hard-core protein intake? Scientists suspect that overdosing on protein could put extra strain on the kidneys and liver, but so far, “we don’t really know what a high chronic protein intake for 20 years will do to somebody,” Cooper says. For most of us, though, the point is moot — that’s a lot of protein shakes.

  One of the best ways to reduce your risk of getting heart disease is to focus on your abs. At least scientists suggest so! According to recent studies, keeping your waist little has a positive effect not only on your mood and appearance - it can actually protect your health.

Here at Bright Side, we gathered the top 8 flat belly exercises that you can do from the comfort of your own home in just 30 days. Each day you will need only 10 minutes of your time to perform these exercises and you will see the amazing results during your first week.

8 Effective Exercises That Give You a Flat Belly in Just 30 Days

Your daily routine should start with 4 exercises of your choice. Each one should be done for the amount of time stated with a 10-second break in between. Be sure to repeat 2 times during each session.

The rectus abdominis

8 Effective Exercises That Give You a Flat Belly in Just 30 Days

When people generally think of a "six-pack", this is the muscle that they are talking about. The rectus abdominis is positioned between the ribs and the pubic bone at the front of the pelvis.

This muscle can be worked out in 2 different ways:

  • By bringing the chest towards the pelvis
  • By bringing the pelvis towards the chest


  • 1. Crunches, 15 time
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

8 Effective Exercises That Give You a Flat Belly in Just 30 Days

Crunches are a classic core exercise for defining the abdominal muscles and are ideal for toning the rectus abdominis and oblique muscles.

Exercise technique:

  • Lie on your back on the floor or on a comfortable mat.
  • Bend your knees.
  • Lift your shoulders toward the ceiling using your abdominal muscles and pause at the peak.

8 Effective Exercises That Give You a Flat Belly in Just 30 Days

8 Effective Exercises That Give You a Flat Belly in Just 30 Days


The double leg reach is a very effective abdominal exercise, working both the upper and lower abdominals.

Exercise technique:

  • Lie on your back with your legs stretched and your arms facing upward.
  • Lift your feet back off the ground at a 45-degree angle using your abdominal muscles and pause at the peak.
  • Then slowly lie back down keeping your arms and legs stretched.

3. Arm plank with knee dip, 15 times

8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

This exercise works not only your abdominals, but also your arms, glutes, shoulders, and legs.

Exercise technique:

  • Position yourself in the plank position with your weight relying on your hands.
  • Then bend your left knee forward toward your waist, curl it, and hold it for a few seconds.
  • Pull your leg back and repeat it again with the right one.

4. Roll-ups, 10 times

8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

Roll-ups strengthen the abdominals while increasing flexibility of the spine.



Exercise technique:

  • Lie on your back with both your arms and legs stretched.
  • Lift arms up and forward and use your abs to slowly roll up to a sitting position.
  • Squeeze your abs again and slowly lower down to the starting position.

5. Plank hip dips, 20 times

8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

Plank hip dips are ideal for beginners trying to strengthen the abdominals.

Exercise technique:

  • Begin in a push-up position with your elbows on the ground while resting on your forearms. Keep your arms at a 90-degree angle.
  • Arch your back out slightly.
  • Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips.
  • Lower back down to the starting position.

6. Boat pose aka Navasana, 1 time

8 Effective Exercises That Give You a Flat Belly in Just 30 Days

Navasana strengthens the abdominal muscles, the legs, and the lower back.





Exercise technique:

  • Sit with your knees bent and feet flat on the floor.
  • Lean back slightly and lift your feet off the floor.
  • Extend your arms straight out in front of you.
  • Keep your knees straight for 30 seconds to 1 minute with your body weight relying on your abdominal muscles.

7. Windshield, 10 times

8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

This exercise is ideal for strengthening your entire body and should be done toward the end of your workout.

Exercise technique:

  • Lie on your back with your knees stretched and your legs straight up.
  • Straighten your arms by your sides.
  • Scoop out your lower abs.
  • Drop your legs slowly to one side.
  • Repeat with the opposite side.


8. Mountain climbers, 15 times

8 Effective Exercises That Give You a Flat Belly in Just 30 Days
8 Effective Exercises That Give You a Flat Belly in Just 30 Days

The Mountain Climber is an advanced, high-intensity exercise that will get your heart rate up. It's perfect to incorporate into your daily routine for some cardio.

Exercise technique:

  • Get into a plank position, on your hands and toes.
  • Position your hands at about shoulder-width apart from each other.
  • Then, pull the right knee into your chest as far as you can.
  • Switch and do the same thing with your other knee and remember to keep your hips down.

These exercises are ideal for a home workout. You do not need any special equipment to perform them, just your own body and your own will. Please feel free to share with us in the comments which exercise is your favorite and which one you think has helped you the most.

Have a happy workout!













  Do you ever stop to wonder why your life seems so stressful at times?

If you answered yes, can you put your finger on why stress seems to be a natural part of your everyday world?

For too many people, stress is more than a simple inconvenience. It has gotten to the point where it is having a negative impact on their lives.

So, how can you turn down the stress and get more out of life?

Try Not to Put Yourself in Stressful Situations

Although you do not always have control of what goes on, do your best not to be placed in stressful situations.

With this in mind, remember a few pointers that include:

  1. Your daily life – What is a typical day like for you? If things get too stressful, do you have ways to tone down the stress? Sure, work, family life and more can get to you over time. The key is not to make it become a daily occurrence. When it does, it can wear on your physical and mental well-being. Find outlets for the stress so that you can bring it down and not have your stress levels on the brink of disaster.
  2. Your remedies – Do you tend to turn to any one or more remedies when it comes to lowering your stress levels? For instance, are herbal remedies a part of your life? Such remedies have worked for other people when their stress levels seemed to get the better of them. Take some time to research the various herbal remedies on the market. You may well discover one that will work best for you. Some individuals turn to kratom tea  to help them unwind on a regular basis. Kratom is a herbal remedy that has been shown to provide relief when it comes to stress and even chronic pain. Your goal is to find the remedy that will work best for you over and over again when needed.
  3. People around you – Do you have a good set of people around you on a consistent basis? An example here is the friends and co-workers in your life. While you can’t choose your family members, you do have a say in friends and even co-workers. No, you should not leave a good job if you don’t get along with one or more people. That said a very toxic work environment can be bad on your stress levels. The same holds true when it comes to friendships. If a friend gives you more stress than enjoyment when around one another, it may be time to consider a change.
  4. Do you have pets? – Finally, do you have a dog or cat in your life? Research has shown over time that having a pet can in fact reduce the stress in your life. Pets provide their owners with unwavering love and support. If you do not have a pet and are not allergic to them that you know of, it may be time to consider bringing one home.


living the fitness lifestyle

 

A number of you have actually created me regarding exactly how to approach the days when you are not working out, when you are not complying with a meal plan and when you are not set up to join a fitness event of some kind.

We have a tendency to call these “off days” or “day of rest,” some people even have an “off-season” and I have a tendency to believe these names are pretty appropriate. I believe the major concept or idea we who take part in and live the fitness way of life have to have is that there is never a time when our body is not doing anything.

The only time your body will also come close to not doing anything is when you are dead and then it is still doing something; it’s called rotting. However on a significant note, we need to get it in our minds that living fit is greater than a fitness center exercise or a collection of well intended dishes, it really is a lifestyle.

Media and advertising do a terrific task of marketing products however they have actually likewise offered many people an unrealistic idea of what being fit is, what it looks like as well as just how to live fit.

Popular frame of minds to avoid

So usually I speak to individuals that participate in body building as well as physique competitions. These are sports that I directly enjoy and respect. These sports are identified by a significant number of impressive athletes and also they have constantly had a firm location in my heart as some of my preferred personalities and also good friends.

Nevertheless, most individuals (however rarely the professional athletes) tend to put the wrong label on these individuals as well as incorrectly think about these individuals as the ultimate icon of the fitness way of living.

In the majority of cases (there are exceptions) I can tell you that nothing could be better from the truth. I lived that lifestyle for most of my life so I recognize what I’m talking about.

In my experience most of these individuals just take part in health and fitness way of living undertakings all the time when it’s time to prepare for a competition. The rest of the year many of them will not train for weeks at once, they eat anything they please as well as participate in binging, literally gorging themselves with food after that turn around and start severe dieting techniques in order to plan for their show.

Along with this, most of individuals I’ve recognized in these sporting activities (including myself at one time) just workout and eat “tidy” at various times throughout the year during the years that they are contending. Find out more information about top 15 elliptical machines

In time, the wonderful changes in body weight, the steroid misuse as well as regularly transforming nutritional practices take their toll. Once their lives have actually moved past the competition phase, a lot of them tend to become recreational exercisers and end up having the same physical fitness shortcomings that the majority of other individuals deal with.

While sporting activity is a significant means to stay in shape and enjoy our lives we need to make certain that we produce way of life features that will continue to be once our days of competitors have actually passed. I battled with this for many years and also can tell you that this is a remarkable obstacle for the previous body professional athlete.

Be familiar with Yourself It’s Most likely to be a Lengthy Flight

Living fit (forever) has to do with you familiarizing your body’s fitness imperfections and also designing a lifestyle that will certainly improve them as well as preserve them at a high level. It’s actually that simple.

It’s not a get ripped-up for summer season after that acquire all the weight back in the fall kind of way of living. Sure there are times when an in shape person may decide to take some aspect of fitness and improve it substantially in order to delight in the advantages of it, however the important things to bear in mind is there is no quiting factor.

This is an essential principle that is so easy, yet so lacking from most people’s lives. The health and fitness way of living never quits. It doesn’t end when you quit playing a sport, it does not end when you get married and also it does not end when you begin your own service.

There is no quieting factor for those who live fit. Sure all of us have problems, battles and difficulties to get rid of; however we overcome them. We know that these troubles, struggles as well as obstacles will certainly relapse while living in the health and fitness way of living.

To put it simply we do not modify our lifestyle in order to deal with concerns, we take care of issues while preserving our way of living. As simplistic as this sounds, I have actually found that this is maybe the hardest aspect of living fit that most people deal with.

Naturally there are dishes, days as well as times when we do things that are contrary to our physical fitness beliefs and also lives. But they are the exemption, not the guideline. These things are enabled into our lives as a break from the norm, as short events that add to our lives in other means as well as deserve the price.

  

close up of woman's eye and eyebrow

I think that at this point, I can confidently state that TikTok is truly the Wild West of the beauty world. There are no rules, no pressure to conform to traditional beauty standards, and no care for trends created on other platforms. On TikTok, the general motto seems to be: Life's short, so you might as do whatever the hell you want with your hair, face, and body. Case in point? The temporary eyebrow tattoos that have been going viral in recent weeks.

I've seen a handful of highly viewed videos featuring the Godefroy MyBrows Long Lasting Eyebrow Transfers and similar products, which mimic real eyebrow hair just like microblading — but instead of going to a salon and spending hundreds, you can buy these packs of 12 temporary tattoos for $10 on Amazon. As cosmetic chemist Ginger King explains, they're made with pretty standard colorants and adhesives — nothing particularly risky going on here. 

They work just like the temporary tattoos you got at the dentist's office as a kid: You lie them down on a clean and flat surface, press them down for a minute using a damp cloth, then peel the backing off to reveal. The only difference is that these eyebrow transfers are meant to last for five days.

And some TikTok users have been so keen to try them that they're shaving their own eyebrows off in order to do so. Take user Linzor (@slimtofits), for example, whose eyebrow transfer video has more than 2 million views. "You really can't put them on if you have eyebrow hairs; you need to have a blank space," she says in her TikTok. "And fuck eyebrows, anyway."

As Linzor tells Allure, she adored the results of these eyebrows transfers. "I loved them. [They] looked extremely real in real life as well as on camera," she says. "I had them on for almost three days and slept with them." The way she puts it, shaving her own brow hair off wasn't a bad idea at all. She had no trouble getting her face wet, but sweat and oil did dissolve them a little, she explains.

If you're going to take a page from Linzor's book and shave your brows before applying these suckers, be careful of the techniques and products you use to do so. Connecticut-based board-certified dermatologist Mona Gohara previously told Allure that it's best to use shaving cream and a single- or two-blade razor to shave the brows. 


And be sure to shave with the grain rather than against it, otherwise, you might experience razor rash — which can lead to other long-term consequences. "If you get razor bumps and inflammation repeatedly, you could theoretically get scarring of the follicle and a form of thinning of the hair," she previously explained to Allure.

Haus Laboratories Eye-Dentify Eyeliners Are Perfect for Self-Expression in Dark Times click here

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Eye-Shadow Tips Makeup Artists Want You to Know

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The 17 Best Waterproof Eyeliners, According to Makeup Artists see here

The 17 Best Waterproof Eyeliners of 2020  Editor Reviews




6 Ways to Make Your Eyes Look Bigger view here

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You know that boost meditation can give your day? Think what it could do for your night... Use this guided practice from our partner Meditation Studio to enhance your sensory awareness before heading to bed.

couple meditation
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Meditation is often a solo practice with the goal of helping you feel more centered in your own life. But it can also enhance your sex life, says Ziva Meditation founder Emily Fletcher, who created the Sensory Awareness for Sex meditation below for Meditation Studio. In this excerpt from Meditation Studio's Untangle podcast, Fletcher explains three ways that meditation can give you a boost in the bedroom, from giving you more energy to helping you connect.

3 Ways Meditation Can Improve Your Sex Life

1. Meditation gives you an energy boost.

Certain types of meditation can give you a second wind after a hard day’s work, so you'll be in the mood for sex. Many married and cohabitating American couples claim they’re so sleep deprived that they’re often too tired to have sex, Fletcher points out.

2. Meditation relieves stress.

Meditation is a powerful stress-relieving tool, and the less stressed you are, the more capable you are of being fully present with your partner. When you’re stressed, your body may be preparing for a tiger attack (aka fight or flight), and that can be a real buzzkill in bed

3. Meditation increases empathy.

A meditation practice helps us to be more in touch with what's happening "in the moment" and to generally be more aware of others’ feelings. This increased capacity for empathy and compassion helps you to connect more fully with your partner, and that’s a good thing when it comes to sex. 

A Pre-Sex Visualization Exercise to  Awaken Your Senses

Try this meditation before you hop into bed if you want to be more present for your partner (and yourself).

Step 1: Take deep breaths and become aware of each one of your senses: sight, sound, smell, touch, taste. This sensory awareness will help train you to be more engaged with the present moment anytime.

Step 2: Let go of all past experiences. This also helps to nudge you into the present moment. As the past melts away, you experience the feeling of being more aware of this moment with your partner.

Step 3: Take a deep inhale and imagine a current of energy going through your body. Fletcher uses this visualization to electrically charge your body, so you have more to give.

Step 4: Imagine the best partner, music, setting. Create the experience that you want to enjoy. With this, you can manifest your greatest possible "no limits" joy.

Step 5: Give yourself full permission to play. This means not worrying about how things look and inspires generosity for yourself and your partner. It also makes everything more fun! Try the full-length guided meditation below.


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