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“You Are What You Eat”

Lower body and ab work outs

This are exercises that target hips, thighs, abs and the back. They are divided into 4 trisects that include squats lifting weights dead lifts and press ups. Here you work out chest, shoulders and triceps for a Strong upper body.it also works on shaping the hips butt and thighs.it helps one develop and maintain strong quads, gluten and hamstrings. 

Apart from improving cardiovascular it also boosts and increases your metabolism.as one grows older bone joints start to deteriorate training is therefore important to prevent conditions such as arthritis. Lower body exercises enhance once body strength and ability and helps one maintain healthy bones and joints. To get the best from these work outs make them intense and a routine so that your muscles can relax and stay in shape.


Resistance band arm workouts

The bad comes in a variety sizes lengths and strengths. It is portable and therefore it can be used with limited space. Just like weights they come in a wide range of resistance levels from highly stretchable to heavy duty strength. The most common ones are tube bands with handles, loop bands and therapy bands.

Your fitness instructor can help you pick the best band according to your fitness and your work out plan.it helps in front squats, leg extensions, prone(lying)leg curl gluts bridge among others. Helps in strengthening and building arms and to tone and get rid of flab.

6 Dangers of going Keto

This is a high fat, adequate protein, low carbohydrate diet that is used to treat epilepsy in children.

a) low blood sugar

Once one starts ketosis diet, blood sugar stabilizes and becomes low. During the first days of the diet the body struggles to adopt to changes.

B) Deficiencies in some nutrients- This diet removes foods such as whole grains legumes beans and some fruits and vegetables. They are foods rich in vitamins, minerals and important nutrients that when the body lacks them, the normal functioning is affected. This diet therefore can never be long term because it lacks important nutrients that the body requires.

c)Constipation- Keti diet does not include foods rich in fiber. Lack of fibers can result to constipation.

d)Dehydration- This is known as a water flushing diet and people in the early stages of the diet are prone to dehydration. This is because the diet lessens inflammation and reduces glycogen stores in the muscles and liver.

e) Muscle loss- The longer one is on this diet, the more fats one burns and the body starts to eat away muscles as it enters ketosis and the heart being a muscle can be affected in the process.

F) Bad breath- During ketosis, your body produces ketones or by products of the fat burning process. Our bodies uses several tactics to remove ketones from the body and one of them is through exhalation. When excreted through the lungs they leave a foul smelling acetone.

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Making your own healthy breakfast

Breakfast is the most important meal of the day and therefore it has to be a balanced diet that will keep you going through out the day. The essentials of a healthy breakfast are as follows:

Proteins-they keep you full all day, helps in brain functioning and stabilizes one’s blood sugar all day. They can be found in foods like oatmeal, milk and eggs.

Healthy fats-helps to condition your skin and also helps in brain functioning. These fats can be found in foods like avocado, flax seeds, nuts and coconut oil.

Fruits and vegetables-these are for nutrients and vitamins. You can make fruit smoothies, pudding or just eat a piece of fruit.

For a healthy balanced breakfast one can have oatmeal and milk, an egg, two slices of bread with peanut butter and a smoothie from the fruit of your choice. This is a balanced breakfast that cuts through all the foods the body requires for proper functioning.