monstar's health log

Food Substitutions to Cut Calories!

happilymaintaining:

Beverages



Dairy & Eggs



Snacks & Sweets



Grains & Carbs



Protein



Condiments

(Source: prevention.com, via befitspiring)

okay i’m not exactly the diet type of person, but i’m reading about this GM diet (general motors diet) and idk, it sounds pretty promising. its supposed to cleanse your insides and you can lose 10+ pounds a wee by doing it, but idk. has anyone ever tried this diet? is it safe? i mean it sounds safe but if you tried it did you get weird side effects? it sounds a bit hard to follow though…because—ok here’s a link to it…i’m reading through the comments and i just dont know…send me a message on here if you’ve ever tried it…

Ab Exercises for Girls

Bird Dog: 

The bird dog exercise is great for a beginner looking to strengthen her abs. Begin this exercise on the ground on all fours. Keeping your back flat, alternately raise one arm and one leg out. Hold this position for five to 10 seconds, then return to start and repeat with the other limbs. You can do this exercise for 2 to 3 sets of eight to 12 repetitions.

Hay Bailer: 

This exercise works the abdominal muscles and the obliques — the muscles on the sides of your torso. For this exercise, you will need a weight or medicine ball. Start in the kneeling position with one knee down and the other up. Take your weight in both hands and position it down and on the outside of the knee that is up. Slowly raise the weight diagonally across the body and up over your head, then return to the starting position. Be sure to repeat on both sides and perform 2 to 3 sets of 10 to 12 repetitions.

Bicycle Crunches: 

This exercise is great for working the upper and lower abdominal muscles. However if you have osteoporosis, you should not do this exercise. Start by lying on your back with your legs straight out and your hands behind your head with fingers interlaced. Reach your chest up so that your shoulder blades come just off of the floor and at the same time, bring one of your knees in to your chest. Return back to the starting position and do it again using the other knee. You can repeat this exercise for 2 to 3 sets of 10 to 12 repetitions per side.

Supine Walk Outs: 

This exercise works the abdominals while keeping the back supported. You will need a large exercise ball. Start seated on the ball with your arms crossed over your chest. Slowly and in a controlled manner, walk your feet out in front of you so that your back inches down the ball. Stop when your torso and thighs are flat, be sure to keep your butt elevated. Slowly walk your feet back toward the ball and return to the starting, seated position. You can repeat this exercise for 2 to 3 sets of 8 to 12 repetitions.

“Why exercise is wise” - kidshealth article

You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind.Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

(Source: kidshealth.org)