Healthy Living: Top Exercise Routines and Diet Plans for Women

Research is very important to build a better body. If you do not do proper research and believe in one source, then you will probably spend the rest of your life doing hours of cardio and consuming fat burning pills. Expand your knowledge by visiting reliable websites, watching videos or reading health and fitness magazines.

Rest is very important to increase your fitness level. Listen to your body. If you are tired or you are not feeling very energetic, then it is time to rest. If you feel that you are too tired then spend a few days or a week away from your routine.

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Drink water like a fish. It will flush your system and hydrate your skin and muscles. Your muscles are composed of 70% water, so if you are trying to build muscle then you need water. Try to drink at least 3 liters of water per day. Contrary to popular belief, drinking more water does not make your body retain it but in turn it will accelerate your body’s ability to lose fat.

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Whether your goal is to improve your general health or your body shape, cardiovascular training should be included in your fitness regimen. Think of cardiovascular exercise as a way to improve your overall physical health. Doing cardiovascular exercise on a regular basis improves blood circulation, makes the heart pump stronger and helps increase your breathing capacity while improving your stamina. Consistent practice also lowers your blood pressure, reduces glucose-induced insulin secretion and increases good cholesterol (HDL) and total cholesterol.

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If your goal is to lose weight, reduce body fat, tone the body and build lean muscle tissue, then a proper strength training program is essential. It not only helps you burn calories during the activity but also for 5-6 hours after exercising. This will keep your basal metabolic rate (BMR) and posture high. In addition, strength training also increases the strength of bones and connective tissues and reduces the risk of osteoporosis.

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Eat fiber-rich foods to improve digestion and promote weight loss. You will also get fiber, minerals and vitamins etc. by consuming broccoli, cauliflower and other raw vegetables. They will add bulk to your diet while reducing hunger.

Avoid alcohol or keep its consumption to a minimum. Alcohol contains about seven calories per gram and is metabolized and stored as fat. Moreover, alcohol provides you with empty calories and you do not get any other nutritional benefits like you can get from carbohydrates from fruits and vegetables.

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You cannot build muscle without an adequate supply of protein. You should consume 2 grams of protein for every kilogram of your body weight. The best way to do this is to meet the protein supply in small servings throughout the day. In short, eat your protein and get it from good sources like chicken, fish, lentils and egg whites. Consume more milk and dairy products as it provides calcium for bone formation and prevents osteoporosis, especially during menopause.

Include 3-4 servings of fruits and vegetables for healthy skin and hair. Eat nuts which provide antioxidants and essential fatty acids.

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