Eating Healthy Foods to Keep Your Bones Strong

Posted Leave a commentPosted in Blog, Protein, Weight Gaining, Weight Loss, Workout

Eating healthy foods is really beneficial for our health. Most people ignore the fact that they have to follow a healthy diet in order to stay fit and healthy. Nothing comes with ease and if you want to stay healthy and fit there are certain things that you need to follow. Consuming healthy foods like chicken bone broth and sardines fish will help in increasing the amount of calcium inside your body and calcium is beneficial for your bones as it makes them healthy and strong.

Bones require a good amount of nutrients to stay healthy and strong. Protein, collagen, and calcium are among those nutrients that make your bones dense, strong, and healthy. If you lack these nutrients in your diet then you will end up having some bone disorders. This is why it is really important that you do start focussing on your diet and improve the quality of food that you eat. If you love consuming junk food then you will have to leave them because such foods will only worsen the condition of your bones. 

There are several bones disorders that you can face if you don’t follow a proper diet. Arthritis and osteoporosis are among some of the most serious bone issues that you can face if you don’t have a good diet. The following are some of the foods that are rich in calcium, protein, and collagen. They will help you in improving your bone health.

“Top 5 Foods To Make Your Bones Stronger”

1. SARDINE

Most fishes are not rich in calcium and this is why they are not considered that good for your bones. Although they do help in improving your muscular and heart health. When it comes to sardine then it helps a lot in making your bones strong. The reason is that it has brittle bones that can be broken easily and later can be consumed as well. This makes sardine tick all the nutrient boxes that we need for our bones. Calcium, protein, and collagen. On the head of that, it is likewise rich in omega-3 fatty acids that help in decreasing the inflammation of your body.

2. BONE BROTH

Bone broth is rich in collagen, protein, and calcium. So, basically bone broth is all you need to have strong bones. It is made by cooking connective tissues for several hours and due to its cooking time, you get a broth that is filled with collagen and protein. Collagen is something that helps a lot in improving your bone health. It is a block structure that holds up our body. There are different broths that you can have in your diet but chicken bone broth, beef bone broth, and salmon fish are among the most consumed ones.

3. SOY MILK

Dairy foods are great for your bone strength. Soy Milk is rich in vitamin D, calcium, and protein. All these nutrients and vitamins are great for your bones health. The reason why I mentioned soy milk is that some people don’t like drinking regular milk. They have their own reasons. Some are vegan and some don’t like the smell of it. Soy milk is different in case of smell and origin. It is plant-based milk and is beneficial for your bone health. 

Read about our various protein powder reviews. You also can find about Soy Proteins.

4. NUTS

Nuts are rich in healthy fats and protein that helps in improving your bone health by reducing the inflammation of your body. They keep you full which eventually controls your eating habits. Almonds, walnuts, and cashew are great for your overall health. This is why you should be focusing on your diet. If you have the habit of overeating then nuts are what you should consume. Read also about – What are the best foods for weight loss?

5. KALE

Kale is another plant-based food that is rich in calcium. Similar to broccoli, it also contains various minerals and vitamins that are important for your health. Try to consume a bowl of salad every day as it will help in reducing the inflammation of your body. 

FINAL WORDS:

These are some foods that can help in making your bones strong and healthy. So try to add them to your daily diet if you want to prevent any serious bone disorder. Foods that are rich in protein, calcium, and collagen should be added to your diet as they help in improving your bone health and it’s strength.

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Top 10 Best Exercises for Weight Loss

Posted 2 CommentsPosted in Protein, Weight Loss, Workout

There are many people here who are trying to exercise for Weight Loss to lose their own weight. But he does not know where to start.

So after we surveyed many Big Gym Trainers, Yoga Gurus, Doctors, Dietitians (or dietitian), and many skilled people for weight loss here, we have demonstrated 10 such exercises that can help you lose weight easily and well. Even if you do not want to lose weight, exercising is very beneficial for health. This will also increase your immunity, work capacity, and working skills. The great benefit of exercise is that it doesn’t let you have a heart attack, keeps diabetes and blood pressure under control, and helps relieve constipation and many chronic diseases.

Most nutritionists say that both Diet and Exercise are two sides of a coin. If you want to get good results in weight loss then you have to take care of both Diet and Exercise. There are many people who use diet and exercise as well as many natural nutrition products such as, Green fresh food items, Green Coffee, Green Tea. Many people also try home-made remedies such as boiled lemonade, boiled cumin water in the morning.

Top 10 Workout for Weight Loss

1. Interval Training (HIIT)

Interval Training

HIIT (High-Intensity Interval Training) is one of the most effective methods to date, which burns a lot of calories and boosts your metabolism. Its great advantage is that these workouts are finished in a few minutes. And in this also some HIIT workouts last for a very short duration such as 15 to 20 minutes. The biggest advantage of HIIT is that it can burn the most calories in the least amount of time. During this time, it has been learned that HIIT can burn up to 25 to 30 per cent more calories per minute than other exercises such as weight training, cycling, and running on the treadmill.

High-intensity exercise increases your body’s release of growth hormone and therefore your body starts using your fat as fuel. Because of which your body’s ability to burn fat increases.

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2. Walking

Walking

Walking is one of the easiest, convenient, and lowest intensity weight loss exercises. In which you do not need to buy any equipment and you do not have joint pain and stress. According to a survey by a big Health Organization, it is estimated that if a person walks 30 minutes moderately and fast in their daily routine, they can burn about 150 calories in 1 day.

Do most of your daily activities by walking and reduce the use of the lift and climb most of the stairs. If you are in the initial phase, then aim to run for 30 minutes at least 3 to 4 days a week and then gradually increase the duration daily and for at least 6 days a week for 1 hour.

Walking is a good exercise that you can do at any time anywhere, just tighten your shoes and walk. 

Check out our men’s running shoes reviews and women’s running shoes reviews to choose your best shoes for running. 

3. Strength Training

Strength Training

Strength training permanently increases your metabolism and makes your body thinner and lose weight. But there are many people in whose mind there is a misconception that you bulk above losing weight.

There are many people who get tired of it and decide to leave, then think for yourself if you had to leave, why did you start? The more weight you lift in strength training, the stronger the bones. If your muscle is mostly fat, then your metabolism will be very low. It strengthens muscles by burning your body fat, so you can comfortably burn up to 10 calories in 1 minute.

Check out our best women’s workout gears reviews.

4. Yoga and Surya Namaskar

Yoga and Surya Namaskar

Nowadays Yoga is the one and the only popular method by which you can relieve physical and mental stress. And Surya Namaskar is one of the most widely known rugs of Yoga. It burns a fair amount of calories and provides many great physical and mental health benefits that can promote weight loss but it is not appropriate as a weight loss exercise.

Surya Namaskar includes a total of 12 different poses such as prayer posture, bending forward, Bhujangasana, and many more. Surya Namaskar keeps your body active due to which your mental tension and anxiety are reduced and along with that your skeletal system and ligaments are also strengthened.

Check out our best yoga leggings reviews. It will help you to choose the best yoga leggings and tops.

5. Swimming

Swimming

If you can’t enjoy losing weight by running or walking, then you can lose weight by swimming. One of the funniest ways to lose weight is to swim. How many calories burn via the swim is based on how you swim. Swimming exercises all the muscles of the abdominal and back and along with it exercises all the major muscles to your legs, hips, arms, and flutes. Then, whose wait are you looking for, start swimming today and reduce your weight and become fit.

6. Cycling

Cycling

If you don’t like running or walking then you have a bigger and less effective option. Cycling is the cheapest and popular exercise after walking. With this you can reduce your weight and you can bring your body in shape. With spinning, you can work out your body by making your core as well as thighs and flutes of your body.

When you move your leg down with each stroke, it squeezes your inner thighs completely and this causes your entire body fat to burn and you lose weight. Regular cycling improves your insulin sensitivity, reduces the risk of death from heart disease, and improves your overall body fitness.

Check out our best men’s workout gear review. It will help you to choose the best leggings, shoes and tops for your Cycling workout.

7. Zumba class

Zumba class

If you do not enjoy exercising, you feel bored then just dance. Zumba dance is an effective way to incorporate it into your routine, which can help you improve your fitness easily.

Zumba dance can easily burn your body fat and reduce your weight. Zumba dance helps in increasing your energy and strength by removing your physical and mental stress. Zumba dance also helps improve cardiovascular fitness. It helps to brighten your body by losing weight as it involves ambiguous exercise and high-intensity movement.

Check out our best women’s workout gear review. It will help you to choose the best leggings, shoes and tops for your Zumba Class.

8. StairMaster

StairMaster

Your body is very fit but, if someone challenges you to climb the flight of the stairs then there is definitely a little tough for you. You have to attach extra muscles like glutes, quads, and calves to get your whole body up, so the design of the steps is shortened. StairMaster is an exercise that strengthens muscles such as glutes, quads, and hamstrings. If you make your muscles strong then your metabolic rate remains high, burning the fat, so your body is strong and toned. It is very helpful in weight loss.

9. Jump Rope

Jump Rope for weight lossJump Rope for weight loss

Almost all of you must have used Jump Rope in childhood and now it is time to revive that memory. In Jumping Rope Workout, you use your quads and glutes when you explode to rise above the ground and as soon as you come down, you enliven your core to keep you upright and stable. Along with this, there is an ab bar and shoulder exercise in jumping rope, so you can do a full-body workout using a jump rope. If you want to know up to the advanced level to burn your body fat then try using a weighted jump rope.

If a woman of 63 kg does a jump rope workout for 30 minutes, then she can easily run 318 calories. If a person is jumping on 120 skips per minute, he can easily burn 667 to 990 calories per hour.

Check out our women’s best bras review for rope jumping workout. 

10. Squats

Squats for weight loss

There are many people who are very upset with the extra fat around their thighs and butt but they do not get any right solution. If you do squat exercises correctly then you can easily overcome this problem. A squat is one of the best exercises to burn fat from thighs and glutes, as it engages your entire lower body and your core. If you are in the initial phase then you do 4 days in 1 week and after that its duration should be extended and do at least 6 days in a week. You can challenge yourself and make new changes and give good shape to your body. 

For Squats you need to wear comfortable short, and top. Check out our top women’s workout shorts and women’s workout tops review.

At the end we can say this, all the exercises which we have explained above, It can be useful for both men and women. Also, good and healthy food can help you to loss your body weight. Read about our article about “What are the best foods for weight loss?”  Moreover, if you want to try for protein powder for weight loss. Before you buy your weight losing protein powder, Please Check out our best weight loss protein powder reviews. It will help you to understand which protein powder will be best for your weight loss.