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what is an ideal diet ?

What Is an Ideal Diet?

Eating right is essential. You need to know what the ideal diet is for that.

Actually speaking, no one can put a finger on what an ideal diet exactly is. Now, if you were to ask someone what a healthy diet is, that could be easily answered. But to know about an ideal diet, you need to see the individual itself. Ideal diets are much related to the kind of lifestyle the person leads, their age, their gender, their level of physical activity during the day and even their geographical region and climate.

 

The first thing that must be answered here is the level of calories that any person must take. This, of course, varies from person to person, mainly depending on their level of physical activity. The following chart shows different kinds of people, characterized by various things, and the amount of calories that they need during the day, which would constitute an ideal diet for them.


People and Lifestyle


Required Calories per Day

 

Men leading a sedentary life




2,300




Men involved in high physical activity




3,200




Women leading a sedentary life




2,000




Women involved in high physical activity




2,500




Pregnant women




2,500




Lactating women




3,000




Infants up to a year-old




50, for each pound of body weight




Children between 1 and 10 years




1,000 – 2,000




Teenage boys




2,000 – 2,500




Teenage girls




1,500 – 2,000




Ideal diet depends from person to person, but there are some similarities that apply to every person:-

  • The diet should have enough carbohydrates, but not an excess of it. Excess of carbohydrates can cause buildup of glucose in the body.
  • Foods fried in oil must be minimally used. There should be just one serving of a fried food per day, if at all.
  • Green veggies must be a part of the meal. The general rule is that foods with better colors are more nutritious, though there are some exceptions both ways. i.e., There are foods with no colors that are nutritious (example, cabbage) and foods with colors that aren’t (there’s a whole long list of them).
  • Lean meats should be preferred. It is very harmful to have a meal that is laden with non-vegetarian foods but isn’t balanced with vegetables.
  • Cooking should be just enough and must retain the natural flavors of the foods. Though spices make the foods taste better, they also destroy some nutrients and hence they should be used stingily.
  • Synthetic materials should be completely avoided.

Barbell Curls for the biceps

Barbell Curls for the biceps

easy exercises for Barbell Curls – This is an excellent mass builder for the biceps.


Barbell Curls,biceps, easy exercises,

  1. FIRST EXERCISE:

Barbell Curls – This is an excellent mass builder for the biceps. Give yourself a sufficient warm-up because the work sets will be heavy.

4 sets of 8 – 10 reps

Use heavy weight and strict form – Never swing the weight up! Hands should be at shoulder width

  1. SECONDE EXERCISE:

Preacher Curls – The pad your upper arms rests on should be placed high enough so that your elbows are about 45 degrees from your torso. Elbows should be kept close together, about 8 inches apart.

3 sets of 10 – 12 reps

  1. THIRD EXERCISE:

Concentration Curls – These can be done standing or seated. I prefer standing. This is the most basic of curls, done with a dumbbell.

Standing – bend over at the waist, resting one hand on the knee. The arm with the dumbbell should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.

Seated – Slightly bend at waist. The elbow of the arm doing the curling should be braced against the inner thigh of the same leg. The arm should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.

3 sets of 12 – 15 reps

  1. FOURTH EXERCISE:

Reverse Curls with EZ Curl Bar - The same basic form as a barbell curl, but your grip is reversed (palms facing down) and you use the EZ curl bar. This helps incorporate the brachialis and forearms.

3 sets of 8 – 10 reps

This may seem like a lot, but in order to make your biceps grow, you need to incorporate heavy weights, perfect form and multiple angles. As always, proper nutrition is a must for growth and recovery.

quick muscle gain

quick muscle gain

how to quik buil your muscle very fast ?

in this video i will show you how you can get muscle quikly

this program is very important and well start with biceps workout




quick muscle gain biceps guide

  1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
  2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  4. Slowly begin to bring the bar back to starting position as your breathe in.
  5. Repeat for the recommended amount of repetitions.
Variations:
  • You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
  • You may also use the closer grip for variety purposes.
 
muscle gain biceps
 

easy exercises to Fat Burning In The Gym

7 Killer Ways To Maximize Your Fat Burning In The Gym

Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn't appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help .

fat burningHey, we all want to shed some pounds and get back to the body that we had when we were younger and didn't appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.




 

1) Anaerobic Exercise

If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.

2) Warm-up and Cool Down

Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet, Diet, Diet

This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts

The body is the most complex machine on the planet and you can't just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don't be afraid to consult an physical trainer to help you set up a program that is best suited for you.

5) Nutritional Supplements

If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can't always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals

 
I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks

This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don't feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.
The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.
Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.
 

lose belly fat easy exercises

lose belly fat easy exercises fat loss factor

Get the Body of Your Dreams with Fat Loss Factor Principles

Fat Loss Factor contains guidelines for a quick healthy lifestyle plan that can help anyone in any physical condition to lose unwanted belly fat. From the first principle of preparing for success to the last one, FLF implements a lifestyle of fitness, eating right for your body, and the mental attitude that it takes to reach your goal weight. The book is chock full of practical, down to earth advice.

Fat Loss Factor starts by measuring your basic statistics including weight, and body fat percentage. You are also asked to get photographs of yourself at the start so you can monitor your progress through the program. You’re advised to check your clothing at the beginning too, because you’ll likely find it to fit more loosely as you apply the principles of the program. Waist measurements are important too: women should ideally be around thirty two inches while a thirty five inch waist is ideal for men.
The program doesn’t take a miracle approach to get what it promises: a lean, healthy body that you can be proud of. These goals are reached through the consistent practice of proven principles of fitness and health. For example, the book stipulates early on that a change in eating habits is essential to your physical goals. Eating healthy foods that promote fat loss, metabolism, and energy is equally important to following the exercise regimen prescribed in the book.
Once your body is cleansed and fueled by natural foods, you are introduced into some basic fat loss principles for exercise. According to the book, building muscle is essential to burning fat. That’s right, you won’t need any diet pills or other trendy supplements to get the body you want. The book explains how muscle tissue burns more calories than fat tissue, giving you the ability to burn fat even when you’re not working out. By working in sets and supersets, Fat Loss Factor guides you through basic exercises that will build the muscle you need without bulking up.
By the time you reach the fourth principle of fat loss, you will find out that traditional cardiovascular routines are not what you want to do for your exercise. Citing scientific research from around the world, Fat Loss Factor urges exercising in bursts or what is called burst training. By alternating between high intensity and low intensity intervals, your body burns more fat and your workout is much shorter!
Readers will find Fat Loss Factor an entertaining and informative read that will motivate them to avoid weight loss and fitness gadgets and gimmicks and steer them toward practical fat loss methods that work.

Download fat loss factor

easy exercises to lose belly fat

easy exercises to lose belly fat

best exercises to lose belly fat and get amazing abs?

Stop doing crunches and start doing these 3 abs exercises

what is the easy exercise for belly fat ? - easy exercises to belly fat


the easy exercise for belly fat Here’s a refresher of each exercise.

easy exercise for women, flat belly,flat belly exercise for women,

flat belly exercise for women at home.

Jumping Jack


Jumping Jack exercise for belly fat



How to do it: start with your feet narrow, arms down at sides. Jump your feet out to the sides as you simultaneously lift your arms up and overhead until they touch.
Transition quickly between each position.

Split Jack

How to do it: start with your left leg forward, right leg back with arms held straight out to sides. Jump in the air and switch your stance as you simultaneously clap your 
hands in front. Each time you clap is one rep.



Squat Thrust

exercises to belly fat

How to do it: stand with your feet slightly wider than shoulder width. Push your hips back, squat down,

 and place your hands on the ground without rounding your back.

 Next, jump your feet back to a push-up position. 

Then, jump your feet forward so you’re in the squatting position with your hands on the ground, 

and jump and reach overhead (you can omit the jump and simply stand up if that better suits your joints).

Need proof that the jumping jack/split jack/squat thrust combo work? Try this. Start with 10 jumping jacks, 

then immediately do 10 split jacks, followed immediately by 10 squat thrusts. 

Next, do nine reps of each exercise without resting. Then do 8 reps of each. 

Continue until you perform one rep of each exercise.

 You’ll realize how effective just a few minutes of the right exercises can be!Back to shadowboxing.

 If you’re running outside and don’t like the idea of throwing punches in your neighbor’s front lawn you can always do push-ups. 

Run for two minutes, then drop to the ground and do as many push-ups as you can. 

Run a few more minutes followed by more push-ups.There are numerous upper body exercises you can do that fit the bill.

 The key is to use exercises that work your as many upper body muscle groups as possible.

 A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups, or light bent-over rows definitely is.



easy exercise for women. flat belly. flat belly exercise for women. 
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workout to belly fat



workout to belly fat


Why exercise to belly fat is necessary ? and how to start workout to belly fat

Most people involved in belly fat believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.  

step by step to start workout to belly fat

exercises to belly fat

1. The Bicycle Exercises - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16  repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.


5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.



The best strategy for exercises to belly fat is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weights without realizing it. It is important to look for an exercise to belly fat you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

foods to belly fat


exercises to belly fat - foods to belly fat


5 foods to belly fat

Dreaming of a flat stomach without hitting the gym? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Flat stomach food 1: Flax seeds

Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.
Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fibre and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Flat stomach food 2: Berries

Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Flat stomach food 3: Yoghurt

Not only is yoghurt low in fat and calories, so good as a weight loss food, but many yoghurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yoghurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Flat stomach food 4: Whole grains

Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fibre, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.
Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Flat stomach food 5: Water or other still drinks

While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat belly. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.
If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

exercises to belly fat - foods to belly fat

best exercises to belly fat

exercises to belly fat

Split Up Your Cardio Workouts best exercises to belly fat

Most people do cardio for around 30 minutes a few times per week, whether
it’s after a workout or on a day they don’t lift weights. Are you satisfied with the
progress your 30-minute cardio workouts give you?

Here’s a simple trick use to double their fat loss without spending any more time doing cardio: split up your cardio workouts. Let’s say on Thursday after work you typically lift weights followed by a 30-minute run. That morning, get up and perform 15 minutes of full-body cardio like I mentioned earlier. Then, after your evening workout perform another 15 minutes. If you train in the morning, do the 15 minutes in the evening before or after dinner. It’s that simple. There are two primary benefits to splitting up your cardio.

  • Benefit #1:
    • you can exercise at a higher intensity since it’s only 15 minutes. A key component of burning belly fat hinges on training at the highest intensity your body can handle. When you only have to go for 15 minutes it’s much easier, and more motivating, to push yourself because you only have to train for minutes instead of a mind-numbing hour. Think about the times you tried to do more cardio than your body was ready for. By mid-workout your body was so fatigued that you couldn’t move fast. And based on what I mentioned in Trick #2 you know this impedes the rate at which your body will burn fat. To keep your speed up you’ve got to keep your workouts short. The other problem with training for too long is that you’re more likely to get injured.
  • Benefit #2:
    • you’ll give your metabolism two boosts instead of only one each day. Each time you train it puts your body in fat-burning mode. You might think that 30 minutes is just 30 minutes. It’s not. Training twice stimulates your metabolism to double the return on your investment. There’s no best time to exercise, so don’t worry about spacing out those two cardio sessions perfectly. And you might think that it’s a pain to find time for two workouts instead of one. Once you try it I bet you’ll realize that it’s as easy to get two 15-minute workouts as it is to get one 30-minute session. The key is to do full-body cardio exercises such as jumping jacks, split jacks, rope jumping, squat thrusts, etc. The best exercises to burn fat are also the same exercises that require no equipment. So you don’t need to plan an extra trip to the gym. But maybe it’s just too difficult to find time for two separate workouts. No problem. The solution is this: do half of your cardio workout at the beginning of your weight training workout followed by the other half at the end. The trick, however, is to do two different forms of cardio at the beginning and end of your workout. You could do the jumping jack/split jack/squat thrust combo at the start, and then do sprints after you lift weights.

    best exercises to belly fat

    Why two different forms of cardio in one workout? It’s all about managing fatigue. Remember, to keep your speed up you don’t want to do anything for too long. The time it takes to lift weights isn’t long enough to allow your body to recover from the jumping jack/splt jack/squat thrust combo so it’s best to do a “new” form of cardio at the end. Burning abdominal fat requires a unique approach to training!

    So now you have two options: Option #1: perform 15 minutes of one form of cardio in the morning and evening. Option #2: do two different types of cardio in your regular workout: one form at the beginning, another form at the end.

  • belly fat burning exercises
  • what is the best exercise for belly fat
  • Move Fast to Burn belly Fat
    •

    belly fat burning exercises


    belly fat burning exercises - exercises to belly fat

    There are numerous upper body exercises you can do that fit the bill. The key is to use exercises that work your as many upper body muscle groups as possible. A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups, or light bent-over rows definitely is.
    The “slow” group performed each squat for a count of two seconds up and two
    seconds down. The “explosive” group lifted as fast as possible and lowered for a
    count of two. Here’s how it all breaks down between the two

    Slow Group --  exercises to belly fat 

    exercises to belly fat fast

    • Exercise: Squat
    • Sets: 4
    • Reps: 8
    • Load: 60% of one-rep max (1RM)
    • Rest: 90 seconds
    • Tempo: two seconds down, two seconds up (This tempo is referred to as 202.)

      Explosive Group -- exercises to belly fat

      Explosive exercises to belly fat fast

      • Exercise: Squat
      • Sets: 4
      • Reps: 8
      • Load: 60% of 1RM
      • Rest: 90 seconds
      • Tempo: two seconds down, lift as fast as possible (20X)

      exercises to belly fat 

      What did the research show? The explosive group burned more calories during
      and after their workouts! Yep, the researchers concluded that lifting fast is an effective strategy for weight loss.
      But this research goes beyond merely lifting fast. Your goal when exercising should be to move fast. No matter if you’re lifting or running, make a point to speed it up and your body will burn more calories and fat. This is why athletes who move fastest have the leanest, most athletic bodies on the planet - you only need to look at a 100-meter sprinter’s rock-hard midsection to know this is true. 
      This is another reason why I listed the jumping jack, split jack, and squat thrust in the previous section. All of those exercises can safely be performed at top speed.Whatever you do: do it faster and you’ll burn belly fat faster!
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