Why Is It Important For A Teenager To Be Physically Fit?

We notice that as people become older, they pay more attention to their physical fitness and diet. We see them more attending gyms and getting appointments from physicians for their diet plan. That is all understood that as one becomes aged, he/she has to take more care of their body and all that they eat. Things, however, would get more manageable and better if you start taking care of it from an early age. Being careful about your health and fitness in an early, that is you teenage, is really important. Taking care of health in the teenage year can save from many health problems later on. The benefits listed below should be enough to encourage you to take care of your health as a teenager.

Physical benefits

According to several studies, it is said that being physically fit in teenage years is extremely important because it strengthens your bones and muscles. Teenage is your growing age, so you need to be active because it will help you grow faster and to your full potential. In addition to this, you will also be able to control your weight and not at any time of your life you will face the issue of being overweight. Another health benefit is that it will reduce blood pressure and helps to fight hypertension that usually some teenagers face due to their studies.

Fitness and IQ

A European study back in 2009 showed that there is a direct link between the physical fitness of teenagers and their IQ level. If the fitness is more, then their IQ will be better as well. About 1.2 million teenage men were sampled for the research, and the results showed that those who were physically fit at the age of 18 were more likely to be successful in their professional achievements when they grew up. Their IQs were better than those who weren’t careful about their fitness at that age.

Body image

This will probably be the most encouraging reason because everyone wants to look good, whether they are young kids or mature adults. When you have an attractive body where every part of your body is in proper shape, then the overall image of your body will be positive. This positive body image will result in a higher self-esteem, and you will walk more confidently amongst people. More than half of the problems that teenagers face are because of some dissatisfaction they have regarding their body image. All of that could be gone if they just try to stay more focused on their diet and exercise routine.

Maintaining physical fitness is not something that is difficult for teenagers. They have plenty of time because all they have to do is to balance their studies and co-curricular activities. They just need some guidance where they are given a proper plan that incorporates a 30-40 minute workout and healthy food items. Parents can play this role in guiding their children and encouraging them for a more healthy and focused lifestyle.

The 7 Best Supplements For Men

Whether you are an athlete or someone who just wants to remain in SHAPE, it is quite natural that you would get attracted to all the best supplements available in the market. You cannot just use any supplement available in the market based on their popularity. It is important that you should consult the doctor and take that supplement which is in accordance with your specific needs of the body.

The deficiency of nutrients happens because people are not eating enough as they should keep in view the needs of their body. If besides having enough diet, you still feel lazy and tired all the times then these are the seven supplements that you can start taking:

  1. A multivitamin with Vitamin B complex and Vitamin D

Vitamin B complex is helpful in regulating the nervous system .while you take vitamin B complex it is important that your body metabolizes carbohydrates, protein, and fats.

Our bodies have the tendency to absorb or receive vitamin D from every source.  Sufficient amount of vitamin D in the body helps to regulate the nervous system, bone health, and immune system.

It is recommended to take multivitamins once daily and preferably in the morning.

  1. Caffeine

Caffeine is helpful in reducing the perceived exertion of workout or exercise. It is recommended to take caffeine. Caffeine is considered a legal performance enhancing drug.

It is recommended to take caffeine an hour before exercising. Plus the doctors recommend that one should not take more than three cups of coffee in one day. A lot of people do not take coffee because it disturbs their sleeping pattern, so it is important that one should uplift his water intake if he is drinking too much coffee.

  1. Carb supplements

The carb supplements come in the form of purified glucose polymers. They deliver glucose to your muscles while you work out. The cycling athletes using the liquid carbohydrate during the workout sessions.

There is a lot of variety available in the market so it’s important that you should do your homework before starting any.

The recommended dosage and duration of carb supplement is to mix carbohydrates with water to create a 6-8% solution.

  1. Creatine

It is an organic acid which helps in creating ATP. ATP translates into higher amounts of energy when a person starts to work out and to make you reach your fullest strength. Creatine is a safe supplement when taken in rights amounts, but it is important to check with your doctor if kidney disease runs in your family.

The timings to take creatine does not really matter, but you can take it whenever you want.  The right amount of creatine is 5 grams daily.

  1. Omega-3 Fatty Acids

Omega 3 fatty acids are the good fats found in nuts and chia seeds. Omega 3 can reduce stress and inflammation which helps in reducing muscle soreness after a workout.  It is recommended to take omega 3 after the workout. The average dosage for males is 1000 mg per day. For athletes, it goes up to 2000 mg per day.  Most people think of cod liver oil as a replacement for Omega 3, but it is not the exact replacement.

  1. Probiotics

Very few people know that probiotics not only reduce inflammation but also improve protein absorption. Probiotics have other dietary benefits as well plus it helps to improve your mood.

It is recommended to take probiotics after a workout with a protein shake. The recommended dosage for probiotics is 1 billion CFU/g.  It is always better to consult the doctor for the probiotic you should take keeping in view your specific body requirements.

  1. Magnesium

Magnesium helps in regulating a number of functions inside the body, including functions performed by bones, muscles, and brain. Magnesium is important to get if you do not have good sleeping patterns or feel difficulty in sleeping. When the body sleeps well it is well rested and thus performs better.

The recommended dosage and time to take magnesium supplement is 400 mg, 30-60 minutes before hitting the bed.

 

Tips For Fitness That Assure Good Health

We do many exercises and follow various diets recommended either by our consultants or by the internet. But we get exhausted too early and just forget about the idea of staying healthy for a lifetime. It surely is a not so easy but also not impossible task. The most important thing to keep in mind is that to search for the ways that promise to make a balance in all your activities attempting in order to gain good and long lasting health. Following sensible, mindful and steady tips are essential for the acquirement and maintenance of a happy, healthy, more exciting and joyful life and to keep you on track for a longer time to achieve your target:

1. Run to feel the air:

When it comes to meditating, people think about many different exercise positions. One of the easiest and enjoyable is running. It makes you feel lighter by doing no strenuous and vigorous physical activity.

2. Friends make exercise more interesting:

Do gym with your best mates. They make it more fun, and you feel more encouraged and supportive. They also play a significant role in keeping you consistent on doing exercise so to stay fit and healthy for acquiring a good and peaceful life.

3. Use candlelight when practicing:

Do yoga by lighting up candles and shutting off all the other lights. It awakes you spiritually and may bring you closer to your creator. In this way, a realization of positivity will appear within you and you will inner peace and much lighter from inside out.

4. Admire your beauty:

Admiring your beauty is something that leads you to the feeling of accomplishment and positivity. Even of you are lacking something which according to the people is necessary for being beautiful, do not feel bad and try to see the best in yourself and others too as much as possible.

5. Enjoy your company:

Make it a habit and manage to have some time with yourself. Leave all the electronics and gadgets. Stay away from all your friends and family for a while every day and feel the only your company. It opens up your mind and you may start to look things and even problems differently. It may change the entire direction of your living and can lead you to a more peaceful life.

6. Do what keeps you healthy and fresh:

Be aware of what keeps you healthy and fresh. Do tiny things and acts that make you feel good and happy. It can be having pets watching mindless television shows, going to some places for no reason, helping to the strangers for no reason. It is a good strategy to make you feel independent and a pure soul.

7. The ‘winner feels’ after every workout:

After every workout, there comes a feel of winning, success and victory. The state of mind and body refreshes after every vigorous activity. And, when you get tired or exhausted during any physical activity just keep an eye on the winner feel that will come to you after accomplishing you had physical activity.

Body Image: Expectations Vs. Reality

What is Body Image?

Body image as defined by a dictionary is “a personal picture of one’s own physical appearance which is the result of observing one’s own self and also by considering the reactions of others.”

This is the most appropriate definition as it entails the wording “nothing the reactions of others” which means that the reactions of others are not the actual reactions instead they are the perceived opinions as one become cognizant of it that how others will look and think about her.

Body Image and Media

The body image as portrayed through electronic media and social media has caused a serious distress and has started a quest for being more beautiful, handsome and sexy than others in the circle. This has caused much damage to our society and as well as to our body resulting in increased ratio of eating disorders and depression and anxiety disorders pertaining to body image. Nowadays, it seems like only thing around which everything pivots is the body looks, body appearance, and general guise. Modern media has inculcated an idea of PERFECT body image just letting to see us a special bunch of photoshopped and trimmed bodies of the models we see on media. This has altered the reality and left us with disgust and general disgruntlement with our body.

Everyone wants to be like some supermodel delineated on the cover page of a fashion magazine, and this causes a severe shift in reality and worsens the situation. It is good to take care of oneself and have some workout to stay fit, but it looks more like nonsense to be obsessed with the idea of appearance. There are many other important tasks to do in the world than to focus on body appearance. The reality is far away from expectations of the people, and this gap causes the real apprehension.

Body image has drastically changed when we look back in history. There was a time when a bulging body was also considered beautiful. At that time, it was not a matter of concern to conscious about the accumulating fats, but today in the modern world the body image has shrunken to a very narrow waistline almost plain hips and very small breasts for ladies whereas for men a complete muscular body with six pack abs is the trend.

This drastic change as illustrated by media has affected teenage children’s life the most as research indicates that they are the ones who compare their bodies to others in their peer group and media. Several studies indicate that comparing their real bodies with photoshopped, bodies of models has caused a dire malaise in the teens.

As in the modern media, more exposure of the body has started, and this more exposure leads to more dismay. People do compare themselves with their role models presented on TV and struggle to be like their role models, but this leaves them with nothing but grievance about their looks and body.

There should not be a conflict between expectations and reality, but we should develop a better discernment of weight perceptions and should own and contemplate our bodies no matter of what shape they are.

How Can You Develop Solid Arms?

Arms are the most appealing and eye-catching part of your body. Well developed muscular arms tend to be the trademark for the body builders. They can be easily exposed and impress other people by wearing sleeveless or tight shirts. What a sensational feeling it brings to the crowd when you took off your shirt to exhibit your well trained smooth muscular arms.

Gaining muscle mass basically involves the following four factors:

  • Training
  • Nutrition
  • Rest
  • Supplements

Where I will never suggest taking supplements. They may aid you, but they are not as much necessary as the other three factors are. If you try to remove these three, then forget about developing solid muscular arms. Now let’s check out everything in detail.

Training

Biceps

Training is imperative to get well defined and balanced arms. Following are the exercises which are sufficient for your biceps.

  • Standing Barbell Curl
  • Standing Dumbbell Curl
  • Arnold Curls
  • Incline Dumbbell Curl
  • Preacher Curl
  • Concentration Curl
  • Hammer Curl
  • Overhead Cable Curl
  • Chin-up

Triceps

Here is the list of exercises which are very effective for your triceps:

  • Skull Crushers
  • Seated Triceps Press
  • Rope Pushdown
  • Close Grip Bench Press
  • Dips Triceps Version
  • Pushups Close Triceps Position
  • Reverse Grip Triceps Pushdown

Forearms

  • Palms-Down Wrist Curl Over A Bench
  • Palms-Up Wrist Curl Over A Bench
  • Plate Pinch
  • Reverse Barbell Curl
  • Wrist Roller
  • Grippers

Nutrition

Eating right food in the right amounts is very necessary for the healthy body. When you started doing your workouts, it is obligatory to be concerned about your eating habits.

Calories

Add calories to your diet as you perform various exercises including weights. Calories to be added concerning the level of activity you indulge yourself into. Some calories you need to maintain the amount of muscles you possess.

Proteins

Proteins are the building block of the muscles, and it should be the part of your every meal. Chicken, eggs, fish, and dairy product contributes to the protein rich food items.

Carbohydrates

Carbohydrates are the preferred source of energy, and therefore it should be consumed in a proper amount. Primary sources of carbohydrates are:

  • Oat
  • Pasta
  • Potatoes
  • Whole Wheat Bread
  • Brown Rice

It is advised not to use refined grains and wheat products. Always add whole grain products to your diet plan. Like taking whole grain cereal is a good start of your day.

Fats

Fats are also an important part of your diet, but it should be taken in the moderate amounts. Some fats are necessary for your body as it helps in burning other fats. Saturated fats are the unhealthiest ones which are found in fried products. Choosing unsaturated ones is the healthy choice for your body. Sources are:

  • Fish oil
  • Walnuts
  • Peanuts
  • Almonds

Water

Water is vital for your body. Drink at least 8-10 glasses of water daily

Rest and Recovery

Taking 9 hours of sleep is necessary. During your workout, your muscles are broken, so resting is an essential part of your workout plan. Moreover, while you take rest, your body releases hormones which boost up your energy level.

Supplements

Although, supplements are optional, but it helps you to achieve your goal faster. Some important sources of supplements are:

  • Fish oil capsules
  • Whey protein powder
  • Multi-vitamins.

Improve Your Physique By Using Body Building Supplements

For body building, one has to go through the intense physical training. Along with physical training, you need the right amount of nutrients also so that you can have enough energy to get through in your physical training. Bodybuilders and athletes use body building supplements to improve their physique and to get energy to improve their performance. Body builders and athletes do lot of intense exercises so their body requires the more amount of nutrients. To cover up the nutrient requirement, they use health supplements and body building supplements.

Weight gaining supplements

For body building, you can take a supplement that can help you in gaining weight. Weight gain and muscle gain is the main objective of body building. Weight gaining supplements are used by most of the bodybuilders. No matter how much calories you intake in a day, all the calories will burn when you get involved in an intense body building workout session. You already know that for body building, you need a higher amount of calories. In this case, taking weight gaining supplements will be ideal for you.

Multivitamin Supplements

You can also use multivitamin supplements for bodybuilding. These supplements provide the right amount of vitamins to your body in order to prevent vitamin deficiency in your body. Body becomes weak when there is deficiency of vitamins. With weak body, you could not do any intense exercise. This is the reason why many body builders and athletes use multivitamin supplements to make their body strong and efficient.

Protein

Protein supplements are essential for body building. Protein helps in making your muscles strong. You can take it immediately after your workout session for muscle gain. Protein also helps in repair and growth of your muscle tissues. Dwayne Johnson, the famous wrestler and Hollywood actor also uses protein supplements for body building. Every athlete and body builder knows how important protein is for their body. If there is deficiency of protein in your body, your muscles will become weak and you will not be able to lift heavy weight.

Glutamine

Glutamine is found in most of the body building supplements. It is an amino acid that is found in human muscles. Intense exercises make your body loose natural glutamine. So, it is important for body builders to take glutamine supplements. Dwayne Johnson has also advised body builders to intake glutamine supplements for optimum growth of their muscles.

Get a body like “The Rock”

If you want to have a body like “The Rock”, you will have to be dedicated towards your body building workout. Along with it, you will have to intake body building supplements. You must have read in the newspaper earlier that Dwayne Johnson arrested for importing HGH into Australia. That news was fake. He never did anything like this. He only took bodybuilding supplements along with him on his Australia tour. This clearly shows that Dwayne Johnson also uses body building supplements and he always keeps these supplements with him. You should also use body building supplements regularly if you want to have a good physique.