Healthy tips&diet|weight loss and gain|explorophilic

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Welcome to my website Explorophilic
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Objective Of Explorophilic

• Explorophilic,not only concentrate on bringing
  unique and vivid content to your platter but also
  strive to produce authentic and useful content
  related to Health , Lifestyle, Beauty, body
  exercise,mind exercise,personality development
  ,yoga healthy diet and fitness etc. For us, its
  not about gaining followers but about gaining
  trust. We come up with fresh, unique and
  authentic content daily to help you lead a more
  healthy, happy and fulfilling lifestyle.
  Explorophilic is the best way to seek health
  fitness. To make it seamless and smooth, we beat
  onerous challenges every day to ensure easy
  access to practical exercise for billion people,
  creating an experience that is truly magical for
  both health fitness experts and users.

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• explorophilic helps you make informed decisions
  about health fitness.
• Talk to Mentor You can ask queries for free or
  get into one-on-one interaction with mentor on
  free consultation. Using your ubiquitous mobile
  phone, you can anonymously communicate with your
  mentor.
• Stay healthy and fit The Health Feed from
  healthfitness experts aims to keep you healthy
  and fit. If that is not all, you can find a
  mentor nearby.
• Find the most effective tips about health, yoga
  fitness, pregnancy, home remedies, fashion
  beauty, relationship, lifestyle news, womens
  health, diabetes, weight loss at explorophilic

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Nutrition Required For body Strength Training

• Eat Mostly Unprocessed FoodsAn example of an
  unprocessed food is an apple that was just picked
  up from the tree. The only processing is to wash
  the apple, then you can eat it.The main benefit
  of eating unprocessed foods it that you have
  better control over how many calories goes into
  your body. Most processed foods have hidden
  calories in the form of hidden sugars and fats.
  This may be good for people wanting to gain
  weight, but not if you want to maintain or lose
  weight.
• Unprocessed foods fresh meat, fish, poultry,
  eggs, veggies, legumes, fruits, rice, oats,
  quinoa,
• Processed foods fruit bars, cereals, frozen
  pizza, cookies, sausages, frozen meals,
• The first nutrition rule is to focus on eating
  unprocessed foods as much as possible. Its okay
  to eat cookies once in a while. I do it. But most
  meals you eat should consist of unprocessed foods
  so you have better control over how many calories
  get into your system.

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Eat Protein with Each Meal

• Protein is crucial for getting results when
  lifting weights. Without enough protein you dont
  get proper recovery, and will not get proper
  progress.
• Protein also helps with fat loss it keeps you
  full longer, and has a higher thermic effect
  (more of your meal is burned for digestion if
  its higher protein). The easiest way to get your
  daily protein intake is to eat a whole protein
  source with each meal
• Red Meat. Beef, pork, lamb, deer, buffalo, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Dairy. Milk, cheese, cottage cheese, quark,
  yogurt, whey, etc
• Eggs

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Eat Veggies with Each Meal

• Veggies are low calorie. Salad actually has
  negative calories it takes your body more
  energy to digest and absorb the food, than there
  are calories inside.This makes veggies excellent
  for maintaining or losing weight (not for gaining
  weight though). Because you can eat your stomach
  full of veggies, so you dont feel hungry, but
  while getting zero to no calories in.Some of
  the best vegetables for lifters are
• Broccoli
• Spinach
• Salad
• Kale
• Cabbage

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Limit Your Carb Intake

• To keep your weight under control, you need to
  control how many calories you eat. The easiest
  way to do that is by controlling your carb
  intake.Keep eating carbs but limit their intake.
  One simple rule is to eat carbs only once per
  day, like after your workout. You dont need to
  eat break or rice or paste three times a days
  unless youre looking to gain weight. Once a day
  is enough for most people looking to gain or
  maintain weight.
• If you followed the first rule, youre only
  getting carbs from unprocessed food sources.
  These would be the best
• Rice
• Pasta
• Bread
• Potatoes
• Quinoa
• Oatmeal

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Eat Good Fats

• Fat doesnt make you fat. Excess calories do.
• So you can eat real butter, whole eggs and
  full-fat yogurt.
• Because youre going to lift heavy weights three
  times a week, and eat unprocessed foods most of
  the time.
• So a little saturated and cholesterol is not
  going to cause cardiovascular disease.
• You do not have to eat fat-free yogurt or split
  the yolk from the eggs. Low fat food is
  tasteless. Just go full-fat. It will keep you
  full longer.
• Eat also omega-3 fatty food sources like fatty
  fish (salmon, tuna, mackerel, sardines, etc).

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Drink Water

• You sweat when you lift weights, especially once
  the weights get heavy. You need to drink water to
  get all the fluids back that you lost through
  sweating. And you need water for proper muscle
  recovery.Dehydration from lack of drinking will
  cause headaches. The same kind of headaches that
  you get after a night drinking (alcohol
  dehydrates). Headaches make it harder to motivate
  yourself to train, to get your reps, and to
  progress. You need to drink.Then start your day
  by drinking two big glasses of water. If you
  drink somewhat during the rest of your day, you
  should get about 3 liters a day which should be
  enough.

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Training nutritionPre Workout Nutrition

• What to eat? ? Carbohydrates are fuel for your
  "engine" (i.e., your muscles). And, the harder
  your engine is working the more carbs you need to
  keep going. ? Protein to rebuilds and repairs,
  but also provides the right amino acids available
  for your muscles during exercise. Adequate
  protein before exercise may help reduce
  postexercise muscle soreness.
• When? ? If you have time, eat a larger meal 3 to
  4 hours before exercise. ? Closer to the
  activity, have a small snack such as fruit 30
  minutes before. This will give you the
  last-minute bump your body needs. ? It's best not
  to eat immediately before a workout because while
  your muscles are trying to do their "thing," your
  stomach is trying to simultaneously digest the
  food in your stomach. These competing demands are
  a challenge for optimal performance.

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• ? Even more of a factor, eating too close to a
  workout may cause you to experience some GI
  discomfort while you train.
• ? Experiment and see what time frame works best
  for your body

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Post Workout Nutrition

• What to eat? ? Carbohydrates give your muscles
  the ability to replenish the glycogen they just
  lost through training ? Protein helps your
  muscles rebuild and repair with the available
  protein and amino acids.
• ? To replenish the nutrients lost, a 31 ratio of
  carbohydrate to protein is recommended. When? ?
  Fuel within 15-60 minutes after exercise for
  optimal repair and recovery. Summary By eating
  wisely, you will reap the benefits of being
  properly fueled. Maximize muscle growth, aide
  recovery and replenish glycogen stores, and
  you'll have the energy and endurance to power you
  through your workouts and athletic endeavors.

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CARBOHYDRATE

• ? Primary source of fuel used during resistance
• training.
• ? Maintaining adequate glycogen stores can help
• attenuate muscle breakdown during exercise
• and keep both the immune and nervous system
• functioning normally.
• ? Low CHO intake can acutely suppress immune
• and CNS functioning. Muscle breakdown increases
  when resistance
• training is performed on an empty (fasted)
• stomach.
• ? A single resistance training session can result
  in
• reductions in muscle glycogen stores of as much
• as 2440 the amount of depletion
• ? Reductions in muscle glycogen stores
• associated with performance impairment

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PROTEIN

• Strength-trained athletes approximately twice
  current
• recommendations 1.61.7 g/kg/d
• ? Exceeding the upper range of protein intake
  guidelines
• offers no further benefit and simply promotes
  increased
• AA catabolism and protein oxidation.
• ? Intense period of resistance training reduces
  protein
• turnover and improves net protein retention, thus
• reducing relative dietary protein requirements of
• experienced resistance-trained athletes.

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Tips For Weight Loss

• Weight loss can be achieved either by eating
  fewer calories or by burning more calories with
  physical activity, preferably both! Here are some
  tips for fueling your workout without sabotaging
  the calorie-burning effort of exercise
• The Morning Workout
• ? A low-intensity morning workout such as a
  walk, bike ride, yoga or round of golf requires
  very little fuel. Concentrate on hydration and a
  small carbohydrate-rich snack, like 16 ounces of
  water and mini-bagel or a 100-calorie granola
  bar. That will give you enough energy to
  compensate for an overnight fast without loading
  up on calories. After your workout, eat a smart
  breakfast of quality carbohydrates and protein.
  This can be a hard-cooked egg, a slice of
  whole-grain toast and 100-percent fruit juice, or
  oatmeal with berries and fat-free milk.

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• Try not to fall into the cycle of skipping
  breakfast, eating a light lunch and, then,
  exercising after work with little fuel on board.
  With this scenario, you are more likely to
  overeat after your workout because you are so
  hungry from not eating enough during the day.
• The Evening Workout
• If you exercise after work, plan to eat lunch 3
  to 4 hours before your workout. Good choices
  include a grilled chicken salad, a grilled cheese
  sandwich with a cup of tomato soup, or a turkey
  sub with baked chips. A healthy lunch will
  provide enough calories to sustain a late
  afternoon workout, but give yourself a little
  energy boost 15 to 30 minutes before your workout
  by eating a banana, orange slices or a handful of
  grapes.
• Refueling
• ? After a workout, re-hydrate with water. If you
  are heading home and eating dinner within a
  couple of hours, there is no need for a
  postworkout snack. If your meal will be delayed,
  then recover with 6 to 8 ounces of fat-free
  chocolate milk, 6 ounces of low-fat Greek yogurt,
  or a stick of string cheese with a few
  whole-grain crackers. Another mental trap is
  rewarding a good workout with high-calorie or
  fatty foods. Rewarding your workout with food and
  high-calorie fluids will undo your efforts in the
  gym instead, treat

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Tips for Building Muscle

• Strength Training and Health
• Strength training is an important piece of the
  fitness equation. Men and women should
  participate in muscle strengthening activities
  that work the major muscle groups (legs, hips,
  back, chest, abdomen, shoulders and arms) at
  least two times each week. Examples of strength
  training include lifting weights, using
  resistance bands and doing push-ups, pull-ups and
  sit-ups. Protein, carbohydrates and fat play a
  major role, as does getting enough calories
  throughout the day. Read on to find out how each
  macronutrient can help you gain muscle.

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• Protein and Muscle Building
• While youre working to build muscle with
  exercise, protein should make up 10 to 35 percent
  of total calories for adults.Keeping muscle mass,
  on the other hand, requires a lot less protein
  than building new muscle. Focus on high quality
  protein foods that contain all of the essential
  amino acids aid wound healing and keep your
  immune system strong. Eggs, low-fat cheese or
  cottage cheese, yogurt and plain baked chicken,
  all provide quality protein. Vegetarians can get
  quality protein from soy-based foods, as well as
  beans and nuts. Almond milk is popular, but it is
  low in protein compared to cow or soy milk.
• A typical day that includes 3 servings of low-fat
  or fat-free dairy plus 3 servings of protein
  foods (such as lean meat, poultry, fish or beans)
  will provide quality sources of protein to help
  reach that goal

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• Carbohydrates and Muscle Building
• Carbohydrates are an important group of foods for
  fueling your muscles. That's because carbs are
  partially converted to glycogen, which is stored
  in muscle to power your workouts.Men and women
  who are strength-training at least twice a week
  need at least half of their calories from
  carbohydrates per day.Try adding in good quality
  carbohydrates that are low in fat, such as
  whole-grain breads and cereals for the best
  strength training boost. Low-fat milk and yogurt
  and fruits and vegetables are also good options
  and provide some carbohydrates in our diet.

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Fat and Muscle Building

• Contrary to the fat-free trend, you actually need
  fat in your daily diet.Your body relies on fat to
  supply energy to muscles during activity, and how
  much fat a person needs can vary. As a general
  guideline, fat should make up 20 to 35 percent of
  your total calories. Limit unhealthy saturated
  fats and trans fats, which can contribute to
  heart disease. For overall health and muscle
  strength, focus on the heart-healthy fats,
  including extra-virgin olive oil, canola oil,
  walnuts, pistachios, almonds, avocados and fatty
  fish such as salmon, halibut, mackerel, sardines
  and trout.

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About Us

• At Explorophilic, we not only concentrate on
  bringing unique and vivid content to your platter
  but also strive to produce authentic and useful
  content related to Health and Lifestyle, Beauty,
  body exercise,mind exercise,personality
  development ,yoga healthy diet and fitness etc.
  For us, its not about gaining followers but
  about gaining trust. We come up with fresh,
  unique and authentic content daily to help you
  lead a more healthy, happy and fulfilling
  lifestyle.
• Explorophilic is the best way to seek health
  fitness. To make it seamless and smooth, we beat
  onerous challenges every day to ensure easy
  access to practical exercise for billion people,
  creating an experience that is truly magical for
  both health fitness experts and users.

22

• explorophilic helps you make informed decisions
  about health fitness.
• Talk to Mentor You can ask queries for free or
  get into one-on-one interaction with mentor on
  free consultation. Using your ubiquitous mobile
  phone, you can anonymously communicate with your
  mentor.
• Stay healthy and fit The Health Feed from
  healthfitness experts aims to keep you healthy
  and fit. If that is not all, you can find a
  mentor nearby.
• Find the most effective tips about health, yoga
  fitness, pregnancy, home remedies, fashion
  beauty, relationship, lifestyle news, womens
  health, diabetes, weight loss at explorophilic
•  
• How you feel affects every precious day of your
  life. explorophilic understands that, which is
  why were committed to being your most trusted
  ally in your pursuit of health and well-being.
• You can depend on us to provide expert content
  along with genuine caring. Both of which will
  support, guide, and inspire you toward the best
  possible health outcomes for you and your family.
• Bottom line Were human, just like you. We know
  that peace of mind can make all the difference in
  how you feel. So well be here when you need us.

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Thank you