Pro and negative exercises for cancer patient – Nate Wilkins

Cancer is one of the most dangerous diseases in the world today and it has contributed in cutting short the lives of millions of people in different parts of the world. This predicament is felt most in third world nations where cancer treatment is either too expensive for a majority of the populace or the medical experts and equipments for treatment are not even available at all. Exercise is like a free drug, given to us by Mother Nature which can effectively checkmate the development of cancer cells in the body and help keep blood sugar at a safe level.

Caner Patient

In cases where individuals have already been diagnosed with cancer, exercise remains very relevant and can even prolong the life span of the sufferer. It has been discovered that individuals suffering from chronic diseases like cancer, risk aggravating the situation when they resort to resting excessively and avoid physical activities and so, experts have recommended several types of exercises for cancer patients which should be done at least 5 times in a week for a period of 30 minutes per session in order to prolong their lifespan and lead them towards a healthy lifestyle. A few of these exercises include cycling, running, taking walks, swimming and other aerobic exercises which could help improve anxiety, circulation of blood in the system and even sleep especially for people suffering from breast cancer. Other recommended exercises include yoga, stretching, slow upper body training, crunches, squats etc.

As helpful as exercise is to cancer patients, a number of factors can prevent cancer sufferers from performing physical activities. An example is chemotherapy, which is capable of weakening the bone marrow and negatively affecting red blood cell production in the body, leading to a drop in oxygen flow in the blood stream. It is therefore advisable to contact your doctor and a professional trainer who can work together in drawing up an exercise programme that you can safely work with without negatively affecting your health.

High intensity exercises can be very helpful to cancer patients but one notable danger in performing this type of exercise is that if sessions are too long, it could lead to dizziness and high level exertion which is detrimental to individuals suffering from chronic diseases. In order to avoid any health risk, cancer patients are advised to perform this type of exercise two or three times a week for a period of 20 minutes maximum while recovering at a slow rate. It is a notable fact that exercise is crucial to living a healthy life and by consistently involving in it, cancer patients are assured of a happier and safer lifestyle.

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Women can loose belly fat easily – Nathaniel Wilkins

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.

Exercise
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.

How to loose belly fat

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.

Exercise
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.

Diet
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 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.

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Fitness workout for women to get rid of my bra fat

It is a fact that women of all bra sizes experience bra fat. If you are one of them, you might be wondering how to get rid of it. This article will help you discover cool exercise that will help you get rid of not only bulge fat, but also any extra fat on your upper body.

How to get rid of bra fat

The chest fly press

This activity will require you lay on a bench, in an inclined plain, in a way that your feet will be on the ground. Placing yourself in this position will make it easy for you to move around and be free with the weights. Now, hold two dumbells in your hands, and place your arms in front of you, with your elbows locked. Keeping your arms straight, slowly open them and extend until you feel a gentle stretch across your chest, shoulder and biceps. Pull your arms back to starting point and end them on your side, so that your elbow creates a 90-degree angle. Continue this for at least a minute ensuring that your movement is clean and your wrist isn’t bent back.

Back fly

This is another highly recommended exercise that is bound to help you get rid of your bra fat and make you look great without clothes. For this exercise you will need to sit on a chair, feet close together, your arm carrying dumbells. Lean your upper body forward and bend your elbows, with your palms facing each other. Now raise the weights to your side until your upper arm is placed parallel to the floor. Hold your body in this position for a few seconds before returning to the starting position. Repeat this for about ten times.

Mountain Climber

The mountain climber is an exercise designed to give you a full body workout. Start the exercise in a plank position, with your elbows locked and your hands underneath your shoulders. Raise one knee up and bend it towards your chest. While you are still in the air, jump and switch to the other leg, while keeping your body straight. Repeat this for at least 30 seconds to 1 minute.

Upright row

This exercise might be simple but is very effective. It is also recommended for people who may be having little energy and needed to calm down. Stand with your feet and shoulder wide apart, and your knee slightly bent. With weights in your hand, bend your elbow lifting them up to your chin. Hold for a few seconds before returning to start position. Repeat this for about ten times.

Push-up holds

Lie down in a push-up position, placing your hands next to your armpits. Bend elbows and lower body until you’re a few inches above the ground, making sure your stomach is tensed. Hold for two seconds before you press half way up. Repeat this as you lower your body back to start point.

Your body need to be in regular workout and activity of you want to get rid of bra fat. Practice these exercises as often as you can afford it.

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Help, I can’t sleep and need my sleep, Here are ways out.

Its goodness, I don’t know, 3 o’clock in the cracking morning, and I’m lying in bed, staring at the roof and wanting to cry with frustration. I’m trying to stay cheerful about my ability to catch a couple of hours of shuteye before work in the next morning, but I’ve been up until 6 a.m. (not by decision) enough times throughout my life to know the beast of sleep deprivation can’t generally be tamed.

Sleeping Problem

On the off chance that you wind up lying conscious in bed thinking about everything from your homework to whether it’s your turn to walk the canine in the morning, you may require a sleep reboot. Try this:

Start by trying to take your psyche off any hustling thoughts. Picture an unwinding scene that includes sleep and constructs that scene in your psyche. In this way, let’s say your scene makes them lie in a shoreline loft under the stars. Envision what the waves seem to like. Are there other sounds, similar to palm trees rustling? What sensations do you feel (like the loft influencing, or perhaps a warm breeze blowing)? It is safe to say that anyone is else there with you? Concentrate completely on this scene for some time.

If that doesn’t work you’re still wide conscious, try getting up for a short time. Get out of bed and accomplish something unwinding that might make you feel sluggish — like perusing or playing a repetitive amusement like Sudoku. Keep the lights low and retreat to bed after 30 minutes or somewhere in the vicinity (or sooner on the off chance that you start feeling sleepy).

Avoid technology, similar to telephones, computers, or TV. Brightly lit screens can deceive your cerebrum into thinking it’s time to wake up. Furthermore, anything that stimulates your cerebrum — from a text conversation to a computer game — additionally can kick your body into wake-up mode.

Carve out at least 30 minutes of slow down time before bed in which you accomplish something unwinding, for example, read a book. Diminish the lights in the house slightly for 60 minutes or so before bed.

Disconnect from short proximity electronic gadgets, for example, laptops, telephones, and tablets, as the light from their screens can alert the mind and make it harder to nod off.

In request to quiet your brain, do a breathing or relaxation work out

If you get into bed and cannot nod off after 20 minutes, get up and return to another space in the house to do an unwinding activity, for example, perusing or listening to music. Lying in bed conscious can create an unhealthy connection between your sleeping environment and alertness. Instead, you want your bed to summon sleepy thoughts and emotions as it were.

Don’t smoke. Require another motivation to quit? Smokers usually exhibit symptoms of a sleeping disorder—perhaps in light of the fact that their bodies go into nicotine withdrawal amid the night.

See a doctor. On the off chance that you’ve tried everything and nothing’s worked, it might be time to consult an expert. A doctor can discount any sleep issue and identify lifestyle factors or medications that might get in the method for a decent night’s rest.

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How to get a better butt using a foam roller?

Foam roller, without a doubt, is very useful for those who want to get a firm butt. But most times, people don’t get results when they do it the wrong way. The foam roller is made to help you lose muscle tension, and soften you tissue to restore muscle motion and elasticity. If you are not getting the desired results, it is either you’re doing it wrong, or you don’t know the proper routine.

Exercise for a better Butt

Typical foam rolling mistakes
Foam rolling is not difficult to master. However, a lot of people still make errors that make them not to achieve any success. Here are some of the mistakes you might be making.

You roll where you feel pain: Most people make the mistake of rolling directly on areas of their body, where they feel pain. While this may feel good and make you seem you’re making progress, it is a product of total misconception. The areas of pains are as a result of imbalances in other regions of the body. The best approach is the focus on other areas first, before coming to those areas with inflammation.

You are rolling too fast: Foam rolling involves every part of your body, including the brain. If you want a firm butt, you have to slow down and steady your rolling. You need to allow your brain to process the progress and send a message to the appropriate location.

You spend too much time on a knot: When you find a knot it is customary to spend time on it, but not too long. Most people go as far as 10 minutes, and that is not okay for your nerve and tissue at all. Try spending in about 30 seconds on the spot and then move on.

Ways to firm your butt with foam roller
As you have learned to avoid common mistakes, you should also get hints on specific steps you need to make, so as to get a firm butt using roller foam.

The 4-part bridging: The 4-part bridging is one of the foam roller exercises many people use to get a firm butt. To do this, start with your back on the ground and your feet on the top of the roller. Lift up your butt and hold your body until your find the perfect balance. Without dropping your hips, send the roller out. Put your back on the ground and then pull the foam roller back the start position. You can also get an added challenge by lifting your arms up and make sure that your body does not rock from one side to the other.

Plie with heel lift: In a turned-out position, put one of your foot on the roller and the other on the ground. Make sure your legs are far apart before you bend and hold in a plie position. Then, lift and lower your heel on the ground. Keep your body and roller stable, ensuring that only your legs are moving. You can also include added challenge by keeping your heels up and going as low as possible.

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Daily Workout benefit for your health – Nathaniel Wilkins

Workout tipsSometimes you feel like you don’t want to work out. You are tired, and your muscle aches like hell. Should you still go on and exercise. The truth is, consistency in a physical workout is the key to getting the results you want. There will always be days when your body doesn’t want to do it, but you still have to do it. Here are some of the reasons why you still need to exercise even when you don’t feel like it.

 

Workout makes you feel good
Almost everything good is hard at the start, including virtually every exercise session. Have you had a quarrel with your colleagues or lover and you are looking for something to fill up the worry? Try lifting some weight, and you will soon find yourself feeling jolly good.

Time should not be a problem
one of the reasons why people miss workout routines is because of lack time. They think that every workout time must be between the stipulated standard acceptable time of between 15mins to 30mins. This is not true. If you can afford to spend 15mins how about 4mins. It is better you exercise than to do nothing at all.

Exercise give you more energy
Not exercising your body at the beginning of the day might lead to fatigue throughout the rest of the day, thereby robbing you of the much-needed energy. This happens most often during the cold day, with the fear of living the rest of the day in pains. Working out can help you get more energy and boost your self-confidence for the day.

You are bored, and you know it
Boredom is real, and it can ruin almost everything in your life, including your exercise regimen. If you find yourself super bored, the chances are that you might not want to engage in hardcore exercise that requires more energy and vigor. In this situation, you can escape by switching to another simple exercise like Pilates, Zumba, yoga or walking workouts.

You need to burn calorie
Every day, you eat something that adds to your calorie build up and drive you closer to obesity and overweight. It is important to know that regular exercise is the only way for you to keep these calories out of your system and maintain the body shape you desired. Reminding yourself of this responsibility should be enough to make you fall back in line and workout even when you don’t want to.

Exercise help you sleep better
Even if you are not doing it for weight loss, remember other benefits you get from a regular workout, like better sleep. Exercise helps you relax your muscles and organs, open up your blood vessels and increase your mental alert. Good exercise helps you sleep better at night, and sleep is one of the most significant activities needed to maintain good health.

Should you exercise when you don’t feel like it? Yes, you should. It is a moral duty to keep yourself going and encourage others around you never to allow tiredness rob them of their precious health.

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Online fitness exercise tips for become healthy, people over 50 do

Fifty is a good age, only if you’re doing the right thing by supplying your body with nutrients and engaging in productive activities. Many people at this age are doing great things, breaking records and winning competitions. You too can live in perfect fitness and health at over 50 years of age if you indulge in these ten things.

Fitness tips for become healthy

Weight training

If you want to be fit and healthy at age 50, you need to get involved with weight training. It is good for keeping fit, and it inspires you to do the things you love doing. There is no value in life if you can’t do the things you like doing at age 90 because your body won’t allow you.

You need enough sleep

The older you grow older, the more quality sleep you need. Sleep helps your body to heal, revitalizes hormones and enzymes and provide energy. Throw away your alarm clock, reorganize schedules and get up to nine hours of quality night sleep.

Do cardio exercise

People who want to keep fit above age fifty shouldn’t ignore daily cardio exercise. Giving you heart the necessary regular pump will save you from cardiovascular diseases and side effects. Try getting a dog, so you will have a reason never to miss your exercise.

Reduce salt intake

Your chances of suffering hypertension increase as you grow older, because of the reduction in blood vessel elasticity. Reducing salt intake at age 50 and above will reduce the possibility of stroke, heart attack, high blood pressure, and kidney disease.

Workout regularly

Outdoor activities are critical, and can never be substituted for all the indoor or gym time. Get outdoor running, walking, cycling or doing any other activity you like. You should get a training partner to make it easier and to challenge you. Get a little sun.

Avoid processed food as much as you can

Process foods are packed with the chemical that causes harm to your body and reduces your immune defensives against diseases. Go slow on the fast food joint craze and indulge yourself in something fresh and nutrient filled.

Eat natural food

Fruits, vegetables, and foods with fiber should be the primary occupant of your storage and refrigerator. Drink plenty of water, eat fish for good fats and very little meat for iron. You should also consider paying attention to calcium and vitamin D intake.

Avoid stress

You don’t want to be dealing with stress at age 50. It can destroy your immune system, make you lose concentration and drain your energy. Avoid anything that can cause you stress or damage your peace.

Volunteer

Helping others and contributing to society at this age is not only physically beneficial; it is also mentally and physiologically rewarding. Do something that requires applying your talent for the benefit of other people. It is highly satisfying.

Read books and be happy

Get into fantasy, read about romance and improve your knowledge on medieval and contemporary history. Read a book – at least one every month, to keep your brain engaged and your mind active. Share ideas with others, and play board games and puzzles.

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