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Benefits of a Sound Sleep

Our body requires proper rest. There are many benefits of a sound sleep. Your heart health, weight management,and mind depends on your sleeping patterns.

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Good sleep is vital for our physical, mental, and emotional well-being. The benefits of a sound sleep can never be undermined. However, it’s sad to see that it is the most underrated and ignored part of life.

Not realizing the benefits of a sound sleep, most people tend to skip it or have irregular sleeping habits. All of this leads to several diseases such as depression, weight gain and obesity, insomnia, morning sickness, hair fall, skin diseases, stress, tension, and many more.

Following are the benefits of a sound sleep for you and your body:

Helps in Weight Loss

Along with a good diet for weight loss and best drinks for it, you also have to have the right sleeping pattern in order to stay fit. Weight loss is not just a physical process. You have to change your lifestyle so that your body and mind can be healthy. The benefits of weight loss are not just limited to the body. A balanced weight helps you stay away from many harmful diseases and problems. Overweight people die earlier than the ones with normal weight. Same is the case with underweight people.

If you sleep and wake up on time your body will get proper time for rest.

Fun Fact: You don’t just burn calories at the gym with the best exercises for weight loss. The process continues actively even when you are sleeping. However, you must have a strict sleeping schedule with not too much or too less sleep.

Sleep Reduces Stress

We all have stressful and busy lives. Most of us do not even get a chance to relax and take rest. Tension, stress, and depression have become in-built features in human beings.

So, what can be done to make it right?

We cannot take leaves and go on relaxing trips every week, can we?

But we can definitely make sure that we take plenty of sleep and rest. Sleep is the best stress buster. If you drink plenty of water and have a good night sleep every night, you will stay protected from stress and depression.

Sleep Enhances Attentiveness and Sharpness

Two things are greatly important for a sharp and attentive mind- exercises and sleep. You can perform yoga to enhance your mental strength. But most importantly, you have to have a solid sleeping pattern for it.

Often we do not realize how tired our brain is. When it reaches its upper limit, it becomes slow and inattentive.

Therefore, give proper rest to your mind. It is the world’s greatest machine; hence, it needs to be recharged regularly to function smoothly.

Sleep Keeps Your Heart Healthy

To keep your heart healthy and strong, you need to eat a good diet and sleep timely. During the day, you are always performing some or the other activity. So sometimes the heart rate is high and sometimes it’s slow. But when you are sleeping, it is regularised and normal. Thus, sleeping prevents any kind of overload on the heart and this makes it healthy and fit.

Also, if you are into weight lifting and perform exercises for bodybuilding regularly, it is even more important to give it rest.

Sleep Gives Time to the Body for Repair

One of the major benefits of a sound sleep is body repair. When the body is in sleep mode, it gets time to repair and regenerate its cells and tissues.

All throughout the day, the human cells undergo wear and tear. But when it is in the resting state, the process of repair begins at a high speed.

Therefore, for a fit, new, and healthy body, you need to follow some fitness tips and have a sound sleep.

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Fitness

Your 6 Week Wedding Workout Plan

Getting married in less than 2 months? Find Your 6 Week Wedding Workout Plan and get in the best shape of your life for the most important day of your life.

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Are you getting married soon? With this training plan, you are in shape on the big day!

You need to have a tight training schedule that will make you an even more beautiful bride or groom. It will help to make that expensive suit or that beautiful dress just a little nicer. You will succeed with Your’6 Week Wedding Workout Plan’!

Structure of the Training Plan

A training week consists of five intensive days and two active days of rest. The most important training days include a combination of cardio, trunk training, and strength. And because we know that you have little time during the preparations for your wedding, we have designed the workouts in such a way that you have to spend a minimum of time in the fitness club.

Push yourself on the weights you choose and increase the intensity of the cardio sessions for best results!

When the stress takes over, know that you can also fill in the active rest days with light cardio or yoga. Then you can blow off some steam, keep moving and burn some extra calories too!

Result = Combination of Sport + Nutrition

No training program lets you conjure up the results without changing your diet. Do you want visible results? Then give the best of yourself during the workouts. And eat healthy, sufficient, nutritious and limit exceptions.

You need energy to get through this preparation period energetically. So, you don’t have to be low in carbohydrates. But, make sure the carbohydrates you take are the right ones. Focus on your fluid intake with the best drinks, limit sugars (snacking is a no-go if you want results!), Eat balanced with a healthy protein-carbohydrate-fat ratio. And watch out with alcohol. There is a good chance that a drink (or more) will be drunk on the big day. You really don’t have to jump out of the band for the next 6 weeks. Then you will not achieve what you want. Celebrate the big day, on the big day!

The 6 Week Wedding Workout Plan


Eight workouts have been compiled that you can perform within this plan:

  • Two strength workouts for the lower body
  • Two strength workouts focused on the upper body
  • 2 training sessions for trunk reinforcement and cardio
  • 2 Full Body Wedding Circuits’

And this is supplemented with active rest days and HIIT Cardio.

What is An Active Day of Rest?

You let your body recover from intensive training while you keep moving

Examples:

  1. Domestic Work
  2. Outdoor activities like- Gardening
  3. Stretching
  4. Yoga
  5. Relaxed Bike Ride
  6. Hiking

How: You do not have to pack your sports bag on the active day of rest. No fitness training. But you keep moving. A walk, bike ride, stretching or yoga. Housework and gardening also count. So, you are not resting on the couch. You are active!


Why? Your body also needs time to recover, to be at rest for a while. That way you can perform better during the intensive days!

Active Rest Day

To work!

With our guidance and tricks, you get a guide that tells you exactly what to do and how long.

So, no need to wait anymore.  Get started with your 6 Week Wedding Workout Plan!

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Bodybuilding

Sporting Together Is Healthy for Your Relationship!

Do you know that Sporting Together is Healthy for your Relationship! Couples who train and work out together have a stronger bond and understanding.

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By Exercising Together, You Improve Your Relationship and Your Health

For many people, sports are crammed somewhere in between all daily worries. An hour to the fitness club after your working day, or when you are free. Maybe at lunchtime. It often feels mandatory, because you also have little time for the home front. Going out for dinner, on the road together, or exercising? If you want to do something together, then the trip is often chosen. Because, you do that sporting moment on your own, at least: without your partner.

5 Reasons Why Working Out Together is Beneficial to Your Relationship – Why would you not turn that exercise into a joint activity?

By exercising together, you can –

Get More Pleasure in Your Relationship

Research has shown that partners feel more satisfied with their relationship after a joint challenge or activity. Feelings of love for their partner reappear. Exercising stimulates positive feelings. Training together has a positive effect on your relationship.

Sporting Together is Healthy for Your Relationship

You Both Get More Energy from It 

It is well known that being encouraged while doing a physically strenuous activity promotes your performance. Even if you easily run 5 kilometres fast, taking your partner with you will increase the energy level of both of you.

Make Your Partner Fall in Love with You 

Exercise causes the same symptoms as when you get excited: sweaty hands, an accelerated heartbeat, out of breath. Surprisingly enough – as a study has shown – people can easily confuse physical fatigue and romantic feelings for each other. Take advantage of this phenomenon by working together with your partner in sweat.

Achieve Your Fitness Goals Better 

If you as a couple are concerned about each other’s fitness, then it is easier to achieve your sports goals. A recent study has shown that when in a relationship one person does more sport and can share his or her experiences and ideas with the partner, the fitness goals are better achieved. The ups and downs of the gym, your thoughts during a strenuous bike ride or the nice feeling after a yoga class: share this with each other.

Strengthen Your Bond (Even More) 

When you exercise together, you will automatically adjust to each other’s rhythm. This non-verbal matching and adapting your behaviour to each other, plays an important role in your relationship. It provides a stronger, emotional connection. And that benefits your relationship!

Sporting together not only improves your health but also your relationship.

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Fitness

Nutritional Needs of Teenagers

The nutritional needs of teenagers must not be ignored at any cost. If your teens do not get enough nourishment, they won’t develop into healthy adults.

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NUTRITIONAL REQUIREMENTS FOR A TEENAGER

Teenage is a highly vulnerable period in a person’s life. It is the time when the major bodily and emotional changes take place. Therefore, it is very important that the nutritional needs of teenagers are fulfilled.

The important nutrients that a teenager requires to be healthy and fit are:

Protein

Carbohydrates

Fats and oils

Vitamins and minerals 

Water

PROTEIN

Protein is a rich source of energy and is termed as the building blocks of life. It is also used to stimulate hormones, enzymes and other body chemicals. Protein is very essential for teen‘s growth and development.

The amount of protein teenagers need varies at different stages of development

Teenagers between the age group of 13 to 18 need about 0.85 grams of protein for each kg of their body weight.

For a non-vegetarian meat and fish are important sources of protein.  Whereas, pulses, soybeans, almonds, walnut etc. are a rich source of protein for vegetarians.

CARBOHYDRATES

Carbohydrates are the chief source of energy. They contribute to 60-70% of total caloric need of the body,

Carbohydrates are grouped into 2 categories-

Simple carbohydrates and complex carbohydrates

Milk, milk products, vegetables and fruits come in the category of simple carbohydrates, whereas cereals, starchy vegetables and whole grain food are the examples of complex carbohydrates.

FATS AND OILS

Fats and oils are important to our body as it helps our body to gain energy. It also supports cell growth. Fats are also known as the carrier of vitamins.

There are many other benefits of fats

  • It improves the elasticity of blood vessels
  • It supports the immune system
  • It reduces inflammation, etc.

Fat is an important part of every teenager’s diet. It helps them to stay energised and fit. On an average a teenager between the age group of 13 to 18, needs 25% to 30% of calories from fats. Therefore, a teenager should consume 70 to 100 grams of fat daily.

VITAMINS AND MINERALS

Vitamins are organic substances that we get from plants and animals .Whereas, minerals are inorganic substances. Vitamins supports immune system .It boasts the development and growth of body.

The essential vitamins and minerals required for a teenager are as follows:

CALCIUM-A teenager should consume 1,300mg daily

FIBER-A teenager should consume 25 grams of fibre a day

B12 AND OTHER VITAMINS-2.4 micrograms should be consumed by a teen per day

VITAMIN E-Teenagers need 22IU daily

We can get vitamins and minerals from green leafy vegetables, seeds and nuts, soya beans etc.

WATER

Water is very essential for all of us. It regulates the temperature of our body.  It helps excrete waste through urination and perspiration. Water is instrumental in transporting all major and minor nutrients throughout the body. Without sufficient water content in the body, one cannot expect to be totally healthy. It is important to stay hydrated all the time. Water regulates the metabolism and helps in burning calories.

Thus, give your teenager healthy drinks and a rich protein diet. The meals must include all the essential nutrients in the right quantity.

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