Hampton Bay Lighting HD

Hampton Bay Lighting HD

Tag: 15

Want Cristiano Ronaldo’s Body? Take His 15 Health and Fitness Tips

Cristiano Ronaldo is one of the most attractive, talented and recognized names in the sport of soccer. And of course, he’s also one of the fittest athletes in the world. But to maintain his level of fitness and athleticism, Ronaldo stays extremely committed to a healthy lifestyle. After unveiling his new line of underwear this month, he offered his own 15 fitness tips for the average guy wanting to get in shape like him. These are tips Ronaldo himself follows religiously, no excuses. Try following his advice for a few months, and see how much of a positive impact it makes on your own health and fitness- and how close you get to Cristiano Ronaldos body.

1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.

2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.

3. Set yourself goals. It will help to keep you focused and work towards something.

4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each other.

5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.

6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.

7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.

8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.

9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.

10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.

11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods. I love fish, especially the Portuguese dish bacalhau à braz, and at restaurants I’ll order a steak with salad.

12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.

13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.

14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton.

15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.


Top 10 Ways to Avoid the Freshmen 15

There are a number of concerns high school graduates have plaguing their minds as they go off to college? How am I going to pay off my student loans? Will my classes be difficult? What if I never make any friends? Attending college is a landmark time for young adults and as they juggle classes, extra-curricular activities, work and having an active social life, all that time-crunching can lead to an increase in stress levels, emotional eating habits and consuming the fastest of fast foods. Cue the legend of the Freshmen 15 – no, it’s not a hazing ritual, nor is it a pool determining which 15 students will fit into senior superlatives – but the inevitable 15 pounds that freshmen seem to universally gain upon their first semester at university. That’s right, universally. You can see why this is a problem.

Health Fitness Revolution complied the top 10 ways to avoid the Freshmen 15 from creeping up on you:

  • Don’t Skip Breakfast – Students who eat breakfast usually tend to eat less throughout the day than those who skip breakfast. Some students opt to skip breakfast due to time management concerns while others may actively attempt to avoid gaining weight. The truth is the best way to keep weight off is not by skipping meals. The actual studies are mixed as to whether weight gain occurs as a result of skipping breakfast. Some say there is “merely an association” between obesity and skipping breakfast, others state those who consume breakfast have a more nutritionally balanced diet, while another study further mudded the waters by debunking several eating habit myths. Whether it’s after a good night’s rest or an all-nighter filled with studying or partying, eating a healthy breakfast will awaken your metabolism and provide the energy your brain and muscles need to tackle your busy day.
  • Stock Healthy Snacks – Stock up on snacks like trail mix, granola bars, and fresh foods and vegetables to avoid binge eating on unhealthy alternatives like chips and dip, ad even keep you fuller longer. Stocking up on healthier snacks  will keep you away from fast food and vending machines while also saving you money.
  • Limit Alcohol Consumption – Starting college usually means more freedom, which leads to more partying, which naturally leads to more alcohol consumption. While Health Fitness Revolution does not advocate underage drinking, we do understand youth culture and acknowledge its existence. It is important to note that regardless of age, everything is better moderation. Drinking too much means you’re consuming many empty calories, meaning you are increasing your caloric count but gaining no nutritional value. Alcohol can also lower your blood sugar and trigger hunger, which can lead to increased eating habits.
  • Find Workout Buddies – Between classes, studying and trying to have a social life it can be really difficult to squeeze in an effective workout. Finding a workout buddy is a great way to stay motivated while having fun together. Even if you decide not to workout together, simply going to the gym together is a great way to keep each other accountable for not missing gym days.
  • Cycle to class – The shuttle bus is the fastest way to campus, but not the most proactive activity. Walking is an okay option, but only if you’re not pressed for time. So what t hen could be the happy medium? Burn extra calories by cycling to class instead of walking or taking the bus. Cycling will get your heart moderate pumping, giving you a mild cardio exercise while efficiently providing you a fun way to soar through campus. Simply imagining the wind flying through your hair should be enough to get you urging to guy a bike.
  • Join intramural sports – You don’t have to be a college athlete to play a sport. In fact, intramural sports were created just to promote socialization and athleticism, as well as boost competitiveness. Joining an intramural league will give you the opportunity to compete against others and be part of a team. Many schools have a wide variety of sports to get involved in and some may also provide some great outdoor programs which plan weekend trips to do things like hiking, kayaking, rock climbing and more.
  • Drink water throughout the day – Staying hydrated is essential for maintaining weight. Consuming water will keep you energized throughout your day and even the slightest bit of dehydration can slow down your metabolism and may even cause headaches and fatigue to set in. Constantly drinking water can also stave off hunger and even help limit food intake. For those who are trying to manage or lose weight, many people like to consume water before a meal to trick their stomach in thinking it’s full before eating a meal. This way you consume less than you normally would, and as high in calories campus cafeterias can be, that may be smart option to consider. As you travel around campus, be sure to carry a reusable water bottle with you or keep bottles of water stored in your dorm or car to stay hydrated throughout your entire day.
  • Manage your stress – College is stressful, especially for freshmen who are constantly trying to adapt to their new routine and surroundings. It thus becomes imperative you manage your time so you don’t become overwhelmed and stressed, which ultimately lead to extremely negative effects on your health, both mentally and physically. A good way to do this is to have a weekly and/or monthly calendar. Weekly calendars allow you to see upcoming deadlines for the week while monthly calendars encompass a greater view of your current and upcoming month. Keep stock of sticky notes and highlighters to help organize your notes, and make sure you create various to-do lists to keep you on top of everything. It may seem stressful to maintain this level of organization, but you will reap the benefits when you see how easy it is to squeeze in time for socializing as you take a break from studying for that mid-term!
  • Know your options at the dining hall – While this will vary depending on your school, most colleges and universities have plenty of options for students to choose from when it comes to dining. Make timing to walk through the cafeteria and weigh all your options before making any decisions, especially if you’re concerned for your health. Explore them all so you can see what has the healthier choices and you’ll know which dining stations to avoid. Look out for fresh vegetables and whole-grain foods and don’t be afraid to ask questions about your food. Odds are, if your chef doesn’t know where the food comes from or has been pre-prepared at an off-site location, it may not be the healthiest option. Naturally, avoid fast food places (though if you do choose fast food, make sure their nutrition labels are available so you can compare meals), and make sure to keep your plate nice and colorful, balanced with grains, protein, dairy, fruits and vegetables.
  • Utilize the school recreational center – The recreational center on campus is usually free to students (though technically paid for in your school activity fee). Take advantage of the center so you can work out without having to purchase a gym membership at another gym. For first year students living on campus is sometimes required so the rec is only a walk away and for commuting students, well, you’re going to class anyways; may as well hit the gym while you’re there, right? Also consider checking out the fitness class schedule at the gym. Whether cardio and plyometrics are more your thing or taking part in the relaxing techniques of yoga, you’re bound to find something that suits you.

15 Healthy New Year’s Resolutions You Need to Make

New Year’s resolutions are among us, and most of them normally entail something along the lines of going to the gym or getting in shape. Of course, such a drastic lifestyle change can be a challenge, particularly if you’ve never exercised much before, but here are some easy tips for you to improve your health in the upcoming year.

1. Drink more water. Water is good for your skin and body! Check out our article on why you should drink more water.

2. Eat more vegetables. Our body needs the nutrients from vegetables. Eat the dark leafy greens and vibrant red and purple vegetables. Those are the ones that provide the most nutrients for our body.

3. Get enough sleep. Sleep is critical for functioning. Lack of sleep affects all aspect of our lives.

4. Get out in nature. Get away from the computer screen and get out and explore different areas of the city you live in. You never know, you could stumble upon something beautiful.

5. Cut out the junk food. Stop putting junk food in your body. It’s called junk food for a reason. Having good health starts from the inside. What you put inside your body will reflect on the outside. It all starts from within.

6. Get some exercise. Aim for 30 minutes of exercise a day. You don’t have to exercise all at once if your schedule is too busy, but doing 10 minutes of exercise three times a day will still allow you to achieve your goal. And if you’re short on time, try this 1-minute workout!

7. Get a checkup!  Don’t wait until you are sick to go to the doctor. You should be going to the doctor at least once a year for an annual physical. You need to make sure your body is in tip-top shape and everything is working the way that it should be.

8. Green your routine. Chemicals are a part of our lives. Try to cut out some of these toxins and switch to more natural items.

9. Volunteer. Give your time to volunteer for something good. We spend too much of our time on things that are not as important. By volunteering your time to a good cause you can make sure that time is not wasted.

10. Get real. Don’t live in denial. Realize your bad habits or bad things that may be driving you down. Get rid of those. You can’t succeed if you let negative things get in your way. Face them head on and work towards fixing them.

11. Have some fun. Life isn’t meant to be all serious. Get out and have some fun!

12. Stop being so hard on yourself. No one is perfect and humans make mistakes. Go easy on yourself and don’t get so disappointed when things don’t go your way.

13. Stretch yourself. Spend a few minutes a day in the morning or whenever to just stretch. Stretching can help release built-up tension during the day and can improve your flexibility.

14. Skip the soda. There’s no nutritional value in soda at all. It’s better to skip the soda completely than drink it. Read our article on why you should quit drinking soda.

15. Practice gratitude. Be thankful for what you have in life. Appreciate everything. Remind yourself on your worst days of great things you have to be thankful for!

Information gathered from Huffington Post.