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Healthy Habits

During the summer months, many people in the world try to get comfortable and light by eating healthy foods and trying to gain muscle mass and better fitness.

If you want to stay healthy, you must follow the following recommendation to increase your knowledge about achieving fitness and healthy habits in general.

Make a list of Diet[edit | edit source]

When planning a nutritional framework, many times it helps to consult with experts from the fitness world.

In America, it is very common to hear people talking about the topic of health and nutrition.

In order to get started, create a dietary list.

It is not difficult, it´s easy to create a list after only a bit of food research and by adhering to the guidelines below:

Eat Healthily[edit | edit source]

This expression is very common and necessary.

This refers to eliminating processed foods containing artificial and chemical flavors, and by eating natural foods like fruits and vegetables and of course by drinking a lot of water.

Start a diet[edit | edit source]

When first staring a dietary regimen, people will say "I need to stick to my diet", that is, eating foods that are consistent with the original dietary plan.

There are many diets. Some are designed to lose weight, others to gain weight, reduce cholesterol, lead a long and healthy life and many other reasons.

Here are the most popular diets:

Ketogenic diet[edit | edit source]

The ketogenic diet (or keto diet) has been used for decades for the treatment of epilepsy and is also being studied for other uses.

This involves reducing carbohydrate intake and increasing fat intake. This seems contrary to common sense, but it allows the body to burn fat as fuel rather than using carbohydrates.

Atkins diet[edit | edit source]

The Atkins diet, or Atkins nutritional approach, focuses on controlling insulin levels in the body through a low-carb diet.

Vegetarian diet[edit | edit source]

Many people choose a vegetarian diet for ethical reasons and for their health.

Studies in recent years have shown that vegetarians have lower body weight, suffer fewer illnesses and generally have a longer life expectancy than meat consumers.

Counting Calories[edit | edit source]

Pay attention to the amount of calories you consume daily, calories are essential units of energy, and this refers to two points in particular, i.e., your food and your body fat.

Stay well hydrated[edit | edit source]

Finally in this first list, the fourth essential parameter: drink lots of water naturaly also with active components like lemon, or sports drinks like "Powerade" And of course, when you are sick you need to hydrate.

Hydration is very important when exercising!

Body types and physical training[edit | edit source]

A person engaged in physical training needs to know his/or own body first.

There are basically three different body types, including Ectomorph, Endomorph, and Mesomorph.

If you know your body type well, you can better create both a nutrition and workout program that are best-suited to your body type.

"Ectomorph" body type[edit | edit source]

The "Ectomorph" body type is known as a "hard gainer", that is, it is difficult to gain muscle mass.

If you are of this body type, you shouldn't work out more than four times per week.

For "hard gainers", strength training is the best option. Of course, it will be effective only if the workout is accompanied by a high protein and moderate carb intake nutrition program.

"Endomorph" body type[edit | edit source]

The "Endomorph" body type is high fat ratio, big and inclined to storing fat. For this body type, a person should work out more often, no less than four times per week and, as with the "Ectomorph", focus on strength training as cardio training weight loss is but a temporarily effective solution for losing fat, but if one's training is focused on gaining muscle mass, it will speed up one's basal metabolism, so that even during daily activities one will expend more calories. Such is the long-term effect of strength training for a faster basal metabolism.

"Mesomorph" body type[edit | edit source]

The "Mesomorph" body type is muscular, has a high basal metabolism, and highly responsive muscle cells. "Mesomorphs" are able to engage in a workout program which is focused on different body types each day.


This is all for the moment, keep going through here and possibly you will know more about the healthy topic and common words regarding health and food.

Author[edit | edit source]

By: Alejandro de Sousa, education student mention English, (5th semester).

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