Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

The weight gain during pregnancy is primarily to provide sufficient accommodation of the baby. The fats also provide cushioning and protection of the neonate.  The total weight gain, during this period is roughly 30 pounds for women in their normal weight. At least seven pounds are for the protein, fats and the rest of the needed nutrients for the baby and the mother.

Fitness Exercise For lose Baby Fat

After pregnancy, these “baby fats” remains in the body, with the highest percentage in the lower abdomen where the uterus is located. How to lose the baby fats after pregnancy can be an uphill battle for some, while others find it easy.

Set a goal

Weight management starts with a concrete goal. When you have your priorities straight, working on your body is easier.  Right after pregnancy, your priority is your new role as a mother. This can be overwhelming, especially for a new mom. Postpartum blues may set-in, and your coping mechanism may urge to eat more. This is a normal phase that you have to go through, just don’t go on an official diet yet, but let this stage pass. When you have the full control of your daily activities, start your weight loss goal to get back to your pre-pregnancy body frame.

Breast Feeding                         

Nevertheless, while you are still contemplating on how to actualize your goal, do breastfeeding. According to research, women who breastfed their babies, for at least six months,  significantly lose fats in the triceps area, compared to women who did not breastfeed their babies. (http://ajcn.nutrition.org/content/58/2/162.short). Secondly, breastfeeding is healthy for your baby, as it boosts the baby’s immune system.

Start Moving

Depending on the nature of your delivery, you can start walking and start to sweat. Take the exercise a step at a time, until you do the yoga or Pilates.  These two types of exercises are good strengthening routines that can help you get back in shape. As you exercise, you can also do deep diaphragm breathing, then hold it as you inhale. This can trigger muscle contraction, burning the fats away.

Challenge Your Body

Sometimes, the demands of being a mom can overpower your will to get into shape. One approach is to challenge yourself. When you push for your exercise plans, calories are burned, resulting in weight loss.

There are a lot of options for you to get rid of the baby fats right after giving birth, but following each one can be difficult. Start with the basic, and take it one day at a time. You still have an important role to accomplish, and that is to provide care for your baby. Nevertheless, everything begins with the end in the mind.

For more information about Baby fats and Pregnancy fitness  Please Refer to Nathaniel Wilkins: http://www.natestretchandmore.com

Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

How Does Blood Sugar Affect The Blood Pressure?

High blood sugar is widespread. Across the globe, millions of people have this chronic condition. According to the WHO 80% of those who died from this condition comes from the low and middle-income family. In the US, according to the CDC’s 2014 reports, there are at least 29 million people diagnosed with diabetes with eight million undiagnosed.

A look at diabetes

Diabetes is caused by the inability of the body to produce insulin or there is an insufficient insulin produced. At the onset, diet modification and exercise are the immediate intervention to avoid the risk of diabetes. Consistency in the change in lifestyle habits, which include the diet and regular exercise lowers the chance of the health risks associated with diabetes.

Further, diabetes is chronic in nature and there is no cure for this condition. These interventions are purely to control the upsurge of sugar in the blood.

Diabetes and High Blood Pressure

What does diabetes do with high blood pressure? The two are harmonious because the effects of excessive blood sugar in the body result to damage to the arteries. This can lead to atherosclerosis or the hardening of the arteries. When the arteries, where the blood flows freely, are compromised, the blood pressure shoots up. This is how the body compensates, in order for the blood, oxygen and the nutrients get to the rest of the organs.

How To Control High Blood Sugar                               

To lower the risk of the possible complication of high blood sugar – like high blood pressure, exercise, diet and living a healthy lifestyle can help control the condition.

Aerobic exercise, is one of the physical activities that can stretch the collagen fibers of the arteries, according to Dr. Kenneth M. Madden, as quoted in the Healthline website. Alternatively, brisk walking for at least 30 minutes a day, makes the heart healthy.

Diet is the core in the sugar control. Carbohydrate intake is one of the factors that can lead to the increase of blood glucose. In this regard,  moderate intake of carbohydrates, is critical to attain a normal level of blood sugar. In addition, fat substitution and eating more whole food, fresh and green vegetables, should be daily, and present in every meal. Eating more fruit, less sodium and by eating smaller meals, but frequent in nature are also good for the heart and for the control of blood sugar.

Diabetes is responsible for many deaths across all ages. Nevertheless, given all the information about this condition and the food choices, exercise and discipline, the statistics, in terms of prevalence, mortality and morbidity are anticipated to go down.

To Read more about fitness please refer: http://www.natestretchandmore.com

How Does Blood Sugar Affect The Blood Pressure?

How to get rid of belly fat? Fitness solution for women

Belly fat doesn’t look good at all. Most people who have this issue usually think of surgery as the fastest and easiest way to get rid of this. While this may be true to some extent, it sure comes with consequences, which can sometimes be severe. If you care to know, there are other ways to help you eliminate belly fat, like exercise, diet and changing your eating behavior.


ExerciseHow to get rid of belly fat
Exercising your body is by far the best way to get rid of belly fat without surgery. Regular cardiovascular exercise performed between five to seven days of the week will help you lose fat faster than you know it. You can go for outdoor and indoor training, walking, running, cycling or take part in a fitness class. You also need to know that, for the exercise to have an effect, you must do it at a vigorous intensity during each session. You should also perform resistance exercises like chest press machine, dumbbell shoulder press and calf raise two to three times per week on nonconsecutive days.

To remove belly fat, you need to be careful about what goes into your mouth. Write down everything you eat and drink for three to five days, add your calorie intake and then average it. This will help you know how much you are eating and how you can control it. Using the data available, you can reduce your calorie intake by 10% to 15%. You should also replace processed and fatty food with healthier choices like fruits, vegetables, nuts and chocolate. Sugar is also as bad for you as fat is, if not worse. Develop a habit of consuming healthy beverages, and drink plenty of water for proper dehydration and to discourage you from eating too much.

Go beyond abdominal exercise
One of the mistakes most people who want to remove belly fat make is focusing on abdominal fat. While crunches and sit-ups are nice and can provide results to certain extent, they will not guarantee a flat tummy by any means. Find the right exercise that works for you and practice it as often as you can. Do exercises that burn fat in the upper part of your body as well as every other parts of your body. A full workout gives you better advantage than just focusing on one spot all the time.

Preserve your lean muscle
It is important to preserve your lean muscle because it can help you burn more calories than fat, even when you’re asleep. Go beyond the cardiovascular exercise that causes the loss of lean muscle. Perform strength exercise at least two times a week, making sure you target the major muscle groups. Strength muscle using free weights, weightlifting machines, and your own body are perfect.

Getting rid of belly fat is easy if you have the knowledge, the patience and you’re ready to learn. Alternative methods through exercise, diet control and nutrition provide a better option than surgery which is usually expensive, painful and sometimes precarious.

To read more please refer: http://www.natestretchandmore.com

How to get rid of belly fat? Fitness solution for women

How to train after 50 year old

Most individuals are aware that they need consistent aerobic exercise or to train after 50. What happens to our bodies as we get older is not satisfactory at all. As you get older, it is essential to train after 50, because your shape will actually start falling apart physically after you reach just 30 to 35.

How to make exercise after 50 year oldHow to train after 50 is very simple and doable, but most people don’t engage in weight training activities including, swimming, running, or walking which helps in strengthening lungs, heart as well as their bodies.

It is very possible to get into the best shape of your life if you train after 50. Firstly, all you need is a purpose. Engage in physical movement for a better life. Secondly, you need to plan all your workout in advance – just plan what you’re to achieve as well as what time you’ll do it. And lastly, you need friends or family to be accountable to – people to encourage and inspire you.

For an individual to achieve his or her fitness goal and train after 50, you must make fitness a non-negotiable priority, such as breathing, eating, and sleeping. it is important to workout smarter as we get older. Avoid overuse of stretching and cross training, so you won’t have injuries. Over-train after 50 using the same muscles all the time is a prescription for injuries and you know you don’t heal like when you were in our 20’s.

Finally, you need to adopt an overall healthier lifestyle and train after 50. Do not neglect habits of, sleeping regularly, eating better quality foods, breathing deeply as well as finding happiness for well-balanced life.

How to wake up your joints and muscles and feel great

Do you find it hard to get out of bed in the morning due to much joint and muscles pain? Does it take you like 30 minutes to one hour to wake up your joints and muscles and feel great? If you’re experiencing this issue, then you’re not alone.

Fibromyalgia is a common syndrome which have affected over six million Americans according to American college of Rheumatology. An individual that suffers fibromyalgia usually has a long-term pain, tenderness in the joints, tendons, muscles, stiffness as well as other soft tissues problems. This pain is most often linked to headaches, depression, fatigue, anxiety and sleep problems.

Here are some best tips on how to wake up your joints and muscles and feel great.

Overweight puts strains on your joints and muscles, so workout regularly for you to feel great. Doing some easy stretching while lying on your bed, such as sitting on your bed, bending to the front and sides. This will help wake up your joints and muscles and help flush them with enough blood.

Taking a hot shower helps to induce sweating, releases muscles spasms and also promotes blood circulation. Just stand up in the warm water and relax. This will also wake up your joints and muscles.

Eating healthier is another tip to wake up your joints and muscles and feel great. Simply cut down on carbohydrates and read all food labels to minimize intake of toxins. Avoid all foods with artificial colors, artificial flavor and sweetener as well as enriched with white flour.

How to be able to move in all directions when you need to

There are some health problem which may hinder you not to be able to move in all directions when you need to. The neck is really a miracle of natural engineering that allows you to move in all directions when you need to without facing any issues, and supports the weight of your skulls as well as protecting the essential nerves that connects your brains with your other parts of the body.

Twisted neck or torticollis is the most common cause of acute torticollis called wry neck. Which usually happens when you wake up from sleep and goes away on its own over a few days. This wry neck causes neck stiffness and pain. Painkillers may be used to ease the pain and gentle neck-exercise are usually advised. When you experienced this type of issue it will not be able to move in all directions when you need to.

When you have pain in the neck, you won’t be able to move in all directions when you need to, because the pain feel like a kink, severe pain or stiffness. In most cases the pain spreads to the upper back, arms or even shoulders. It may cause a headache. Any pain anywhere from the area at the base of the skull into the shoulder can be referred as neck pain.

For more article related to fitness tips and exercise please refer fitness expert nate wilkins by click here: http://www.natestretchandmore.com

How to train after 50 year old