Muscle Building Foods

Everyone thinks of losing weight but at the same time, they love to build muscles and have 6 to 8 packs. Building muscles are not just a man’s job because present generation women are also concentrating on building their muscles and have a heavy and fit body!!

Just hitting a gym and working out for longer hours will help your body is just a myth!! Along with workouts, your body requires certain foods which help in building your muscles. Regular consumption of these foods with workout helps for getting your muscles.

Muscle building foods are –

• Beetroots
• Brown rice
• Oranges
• Cantaloupes
• Eggs
• Cottage cheese
• Milk
• Spinach
• Apples
• Greek Yogurt
• Brown bread
• Dry fruits or nuts in particular
• Milkshakes
• Chickpeas
• Lentils
• Salmon fish
• Flax seeds
• Olive oil
• Broccoli
• Tomatoes
• Carrots
• Spinach
• Wheat germ

Start consuming these foods and have a well-built body with muscle. Just don’t depend on your trainer, involve yourself by consuming right food!!!

How Does Poor Sleep Affect Our Ability To Learn, Study Investigates

Sleep is the mode of relaxation thus offering rest to body and mind!! Sound sleep of about 8 hours is needed for being healthy physically and mentally. Certain changes happen in the brain when we sleep, sound sleep enhances good health and poor sleep affects our overall well-being in multiple ways

Poor sleep affects our ability to learn – reduces our learning ability is known fact but how it impacts our health was not clearly understood! A recent study has shown how our learning ability is affected and here is the brief of the same

During an episode of poor sleep, the synapses do not rest! During day hours, synapses get excited as a response to the stimuli that surround us. During sleep, the synapses rest or normalize, if there are no resting periods, the synapses remain excited for longer hours inhibiting neuroplasticity thus reducing the ability to learn!!

Thus the unrestful state of synapses is the reason behind impaired ability to learn!

This was the first study which revealed the reason behind impaired ability to learn and is accepted worldwide!!

If you are planning to have a fruitful day at work, then make sure you have a sound sleep!!

How Intermittent Fasting Helps To Lose Weight

The only condition for which an individual wouldn’t mind to spend a lot or even skip a meal is to lose weight!! Losing weight was an obsession for women in earlier days but the present generation has brought a change in the trend and even men give equal importance on losing weight and maintaining a fit person and healthy as well!!

As the days pass on and technology improves, even the way of our lives and mode of life improves. The only means to lose weight earlier was either dieting or exercising hard!! But now there is an advancement in dieting and intermittent fasting has taken over!! Intermittent fasting has even shown the promising result in weight loss, here is an overview of intermittent fasting and how it helps to lose weight!!

What is intermittent fasting? It is a way of eating which involves regular short-term fasts! It can be practiced in different ways, the most popular methods are –

• 16/8 method – Skip breakfast every day, eat during 8  hour feeding window between 12 to 8 PM
• Eat stop eat – Do complete fast in between regular meal day
• 5:2 diet – Eat only 500 to 600 calories on 2 days of the week and remaining days normal meals

How intermittent fasting affects the hormones in the body? Hormones work out in the following ways –

• Insulin – when we fast, insulin levels in the body decreases. Lower insulin levels facilitates fat burning
• Human growth hormone – the level of this hormone increases during fast. Increased levels facilitates fat burning and muscle gain
• Norepinephrine – Level increases and even this hormone acts on fat

How intermittent fasting helps with weight loss? Weight loss is aided by the following modes –

• It makes you eat fewer calories
• The hormones released works on fat cells and burn them thus releasing energy
• Aids proper metabolism
• Helps to retain the muscle or even muscle gain
• Increases the production of blood vessel growth factor, which aids in fat burning
• Works on stored fat and thus weight loss is guaranteed!

Intermittent fasting thus works wonder in weight loss!! Studies have proven results that intermittent fasting has reduced about 3 to 4 kg of weight in 3 to 4 weeks!! Talk to your Dietician today, start following Intermittent fasting!!!