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How to Jump Higher

How to Jump Higher

An individual's vertical is determined by how far off the ground they can jump. Thus, the fact that you have to toil on exercises to jump higher in order to boost your vertical just makes sense. Not every higher jump workout is the same. However, they all hold the same function, which is increasing the vertical.

If you want to learn to jump higher, you will need to teach the body in a precise way. Almost all physically active people can jump, but unless you are very dedicated in your pursuit of the correct way to increase your vertical leap, your training regime will be a total waste of time. The following tips will help you increase your vertical.

1. Diet 

diet food

One thing to look at is your diet. You should consume a diet which is full of protein to build and increase muscles. This will enhance your training efforts and increase your potential levels of stamina as well. Make an effort to include protein which has a high nutrient level as well. The kinds of food you need to include are salmon, red meats, nuts and eggs. If you want to put on weight, use protein shakes or consume a larger amount of healthy unrefined carbs such as wild rice and whole grain bread.

If in contrast, you need to shed weight, stay clear of the shakes and limit the carbohydrates. Adhere to a properly defined plan for the maximum weight loss while keeping and building muscle. Your doctor or sports coach or other professional should be able to counsel you on this.

2. Exercises

Apart from Diet, exercises play a critical role in helping you increase your vertical. The following are some of the exercises that can help you jump higher. 

(i). Low Squat Ankle Jump

The first among this list of exercises to jump higher is the low squat ankle jump. This exercise is among the distinctive exercises for higher jumps. Crouch down near to the ground and keep on your toes. Be certain that you do not put your weight on your heel since this gets rid of the drill's effectiveness. Keep in the crouch position then spring up and back on your feet's balls. Do not spring up far enough that your legs will straighten up. Attempt to maintain your legs as near to the chest as you can.
When bouncing, be certain that you utilize as much strength as you can. The tougher you thrust, the brawnier your leg muscles can be. Attempt to get to a steady regularity and concentrate on maintaining that regularity. This will shift your concentration to the regularity of the workout for higher jumps from the hurt on your legs. Perform the workout for a particular amount of recurrences, have a break and then perform it again. However, have more recurrences than the previous set. The more you execute, the tougher you'll get. Keep on reminding yourself of this every time you do exercises to jump higher.

(ii). Power Skipping

The second among this list of exercises to jump higher is the power skipping workout. This is similar to skipping like when you were a child. However, you require a lot more speed and effort for this exercise. Perform this on a flat surface such as a basketball court that you can freely skip on. Begin at an end and set out as tough as you are capable of with 1 foot while firing the other leg to the air. Attempt to have your knee in contact with your chest. Repeat this alternately.

(iii). Abs Exercises


Even though it is logical to assume you should focus on your leg muscles, if you wish to jump higher, don't ignore your abs. Abdominal muscles play a significant role in propelling your body upwards, so working on these muscles can give you an extra boost. Getting a decent sculpted six pack also looks pretty good on the beach! There are several exercises that can strengthen your abs muscles such as crunches, sit-ups, squats, and ab-wheel roll-out.
So, to learn to jump higher, you must focus on the task at hand and be rigid in achieving your goal. Remember, it isn't just the tall people who can jump higher; many shorter people do this also. Persevere, and you'll see improvements week on week in your vertical jump and quickly become a valued team member or a fitness nerd.

How to Lose Thigh Fat for Men

How to Lose Thigh Fat for Men

The leg of a human being is made up of several muscles which include the hamstrings, gastrocnemius, adductors, soleus, quadriceps and tibialis anterior. When these muscles become inactive for long, they lose their definition and strength. When you combine inactivity and unhealthy diet, it results to excess fats building up on your thighs. There are many steps on how to lose thigh fat for men, according to Center for Disease Control and Prevention, losing weight requires you to create a caloric deficit. This enables you to expend more energy than the one you take in through diet.

Though creating caloric deficit will make you lose weight, taking exercise and extra measures will enable you to lose fat thigh more quickly. Having a healthy diet and regular exercises will not only help you to efficiently lose thigh fat but will also improve your general health. If you are serious about getting rid of thigh fat, here are ways to get started:

1. Regular physical exercises

Performing regular physical exercise in equal moderation and high intensity will enable you to cut the unwanted fat in your thigh and the rest of your body uniformly. This holistic process of losing weight begins when your body starts to function under the calorie deficiency state.

For men, performing the thigh toning exercises will enable you to target the thigh fat thus reducing them accordingly specifically. Research done by the Disease Control Center (CDC) has recommended having a moderate intensity exercise for about 150 minutes or vigorous activity for 75 minutes every week, but if your goal is to lose weight, then you will have to do more.

Running is classified as a vigorous activity, a person who weighs about 154 pounds can burn more than 590 calories every hour when running 5 miles per hour. According to Mayo Clinic, n order for you to lose one pound, you will have to create a caloric deficit of about 5,500 calories. The faster you involve yourself with vigorous exercise, the more you will burn calories in a given time.

Do some squats

 Squat exercise targets excess fats in the front, upper and outer muscles of your thigh. This procedure can be done in many ways to separate front, outer and upper thigh muscle group. Here are the steps to follow

• While maintaining the straight posture, stand with your feet shoulder-width apart while keeping the toes pointing outward and resting a barbell on the shoulders.
• Outspread your back muscle to create a straight shoulder.
• Bend the knees with the butt while exhaling as you move down
• Maintain the chest position and move down while slanting forward and maintaining a straight back.
• Move down as much as possible until the ground, and your thighs are parallel.
• Maintain this position for a second as you exhale then carefully explode back to your standing position.
• Repeat this exercise for about 8-10 times to get excellent results.

Lunges

 This exercise can be done in several ways including the straight lunges holding a dumbbell, walking lunges or the one you can execute without dumbbells. Here are the steps:

• Stand straight holding the dumbbell while keeping your feet shoulder-width distance.
• Ensure that your back muscle is straight to engage the core.
• Move one step forward with your one leg and form a scissors-like shape
• With the back leg facing forward, bend the knees while firmly placing the front step firmly on the ground.
• While ensuring your back leg is on the ground, pause for a second at this position as you exhale then come back to your original position.
• Repeat this exercise with the other leg to complete a set.

Lying Butt Bridge

 This is another effective method of removing the excess fats in your thigh. It involves forming a 45-degree angle on the ground with your fit and harms on the ground. Here are the steps:

• Lie on the ground or mat while keeping your knees bent and back flat.
• While your feet are on the ground, raise your pelvis up towards the ceiling while keeping your arms at your sides until you archive 45 degrees.
• Flex your thigh and butt as you engage the core for few seconds.
• Lower yourself back and repeat this process.

Back Kick

How to Lose Thigh Fat for Men - Back Kick

 This activity involves balancing one leg while keeping the other one slightly above the ground. All you have to do is to follow these simple steps:

• While keeping your butt and core tight, raise one leg and slightly bend your knee.
• Start leaning forward as you keep your left leg back and raised.
• Bend your body forward until you feel your hamstrings getting stretched.
• Squeeze your muscles by focusing on your butt as you move back to your original position.
• Switch your legs and repeat this exercise multiple times

2. Eating Healthy

Consuming proper diet is another key to losing excess fats and general weight loss. When you take excess calories, excess fats will accumulate around your thigh. These additional calories will not be burnt even through your routine exercise and which means your body will have additional portions. According to health experts, men should roughly cut around 200 to 400 calories daily.

Recommended diet

• Proteins – you should eat a diet that has lean proteins. These include fish, soya beans, chicken, and pork.
• Fruits and vegetables –most green vegetables have antioxidants and vitamins that enhance the process of weight loss. Always eat vegetables such as blueberries and kales.
• Carbohydrates- diets that are rich in complex carbohydrates such as whole wheat and oats are absorbed slowly by the body system thus controlling the amount of insulin in the blood.
• Fats – for lean body shape, consume diets that have good fats. These include avocados, sunflower oil, nuts and foods that are rich in omega 3 and 6.

3. Perform Aerobic Exercise

Aerobic exercise is another ideal way of losing thigh fat for men. Center for Disease Control noted that men who like walking around, moving down and up the stairs usually experience some significant weight loss. Aerobic exercises include activities such as swimming, rope jumping, cycling, and boxing. Apart from being effective in reducing excess fats, this workout also helps to boost the immune system of a person thus improving the general health. 

References

1. Center for Disease Control Report (2013)
2. Elena Perry (2011) Target fat loss. Article Retrieved from http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
3. Fat Loss Program. Retrieved from https://www.muscleandfitness.com/training/cardio/ultimate-fighting-fat-loss-workout


Hub for better Enriched Nutritional Sources: Basmati Rice

Hub for better Enriched Nutritional Sources: Basmati Rice

​So many of us fond of rice recipes such as Keralian pasty, Afgan rice pulao, Fried rice, rice with curry, Arroz Con Gandules, etc. But do we really know which the better rice nutrition is for us, whether it is white rice or Brown rice.

There are so many facts and figures represented across the globe for the rice nutrition and eating habits. We solve this problem for you. We bring a unique discussion for the nutrient values of both the rice and suggest you to choose the best.

Generally the rice moving from the India across the globe in the name of Basmati Rice, famous for its unique taste and nutrient values. Basically all rice originated as a brown rice, the mill cleans husk, germ and bran from it. These processes generate clean white rice which is good in shelf life but somewhere lacks in minerals, vitamins and fiber.

In simple terms both the rice is good in carbohydrates but brown rice as a whole grain puts much valuable remark for the consumers.

Basmati Rice Nutrition

Rich Nutritional Values of Basmati rice:


The interesting thing with the Basmati rice is that it comes with a unique aroma and some distinct features like high in carbohydrates, virtually fat free variety makes it more favorable for food recipes.

More specifically we classify these values for you:

1. Vitamins and minerals:

The usual Basmati rice has niacin and thiamin, Vitamin B which is great for metabolism. Due to niacin if you are serving a whole cup of rice with diet it work in functioning of blood and digestion also. Prevention of cardiovascular diseases, blood clotting, and rich iron source for body, in Basmati rice these agents work as a fuel for the vehicle.

2. Fat:

Rice is mainly known for low cholesterol food. The reason being low fat for rice is that most of the fat structure gets minimal during mill processing.

3. Carbohydrates:

The rice has around 35 Gms of carbs per serving and mainly found in white starch grain inside the bran. Basmati more often composed of complex carbohydrates which make it easy to digest and a quickly energize the body.

4. Protein:

Normal rice does not have much protein content, but the Basmati has around 10 percent of RDA per cup serving and it mainly get it from eight very important amino acids.

5. Calorie:

The not milled Brown Basmati rice contains more fat, protein and carbs as compare to white rice. The fully prepared part usually  cups of rice serving contains 150 calories.

6. Other mineral:

A fully cooked cup of basmati may cure magnesium deficiency as it contains 21 percent RDA for magnesium. The minerals in Basmati make it useful for thyroid health also. For more elaborated nutritional view we are putting the Weight loss resources Limited, UK referral link, it will give you an idea of exact serving and nutritional intake with several recipes.

Preparation & Usage tips for Basmati Rice:

We are putting a quick preparation guide and useful tips for healthier and cheaper Basmati diet.

​Washing the rice: Pour the rice into clean bowl or run it in fresh water. Rinse it with the hands and make it clear from hazy and cloudy texture.

​Soak before you cook: Before cooking soak it in clean water again and put it for some time. This process help your rice expands in the cooking part.

​Measure accurate water and rice proportion: The proportion of rice and water must be proper as it must be not to dry or too wet for the cooking preparations.

Some of the best and tasty recipes you can imagine with basmati rice:

1. White Basmati rice with Curry: 

With the use of turmeric curry powder, it enhances the yellow color in rice and improves health benefits.

2. Risotto

The rich creamy Risotto packed with full of flavors make it special for the food lovers.

3. Biryani

Indian style of Biryani again has so many variant, the fried, the dried, and the garnished one. With normal and small ingredients like salt and pepper, coriander, capsicum and more additives make it unique for taste.

4. Hokkien fried rice

Topped with seafood vegetable gravy the fried rice taste becomes much better.

5. Indonesian fried rice Nasi Goreng

Fast to make easy to serve” USP of the Nasi Goreng have salty, crispy goodness of taste. The dark brown color of rice with the magic ingredient Kecap manis becomes more interesting food for the foodies.

6. Sushi

For the desired taste, so many ways the Sushi can be made. Some of them are Plain sushi roll, smoked salmon sushi roll and cucumber and avocado sushi.

7. Coconut rice

​The coconut rice said to be one of the healthiest South Indian foods, Garnished with the cashew, coriander leaf, cumin it can be served with coconut chutney or curd.

Conclusion

The one thing is most important to notice here if you want to be healthy enough use gluten free rice with the diet. Mostly rice coming out of the mill with variant brown or white is gluten free but when you purchase raw or it is mixed with or contaminated with machines that produce
gluten, it might be very severe health hazard for your life.

Some of the reports show the severe content like arsenic in the rice products back in 2012, as per US Food and Drug Administration warnings. Most of the agency recommended the use of whole grain food with the diet for gluten freed product.

When it comes to the food selection most of the people think a lot and wander in search of so many resources. Here we present a simple way to answer all your queries regarding food selection to nutritional parameters and from methods to the recipe details.

In normal cases we will say that brown rice has many advantages over white rice as higher fiber, low fat, and more protein and minerals. But when it comes to Basmati rice, it doesn​'t matter heavily which one to choose as both the pattern in Basmati has potential for healthy life
style.

10 Tips for Losing Weight on a Vegan Diet

10 Tips for Losing Weight on a Vegan Diet


Going vegan is a good way of losing weight. The main reason for this is fiber. A vegan diet is rich in fiber. Foods which is rich in fiber are good for bowel movement since it absorbs a lot of water and keeps your stool soft. Getting a continuous supply of fiber means that your intestines are always clean. Animal products, on the other hand does not contain fiber. This includes all animal products like cheese, milk, eggs, turkey, chicken, red meat etc. It is very hard to lose weight if you continue eating these foods. By going on a crash diet, you can eliminate some issues but the effects are temporary. What is the use of so much sacrifice if the results are not permanent?

Losing Weight on a Vegan Diet

Tips on losing weight by following a vegan diet

1. Vegan Food Pyramid ​

If you have made up your mind then the first thing which you must do is review the vegan food pyramid. It will help you to get a basic idea about different vegan food. At the bottom of the vegan food pyramid you will find fruits and vegetables like bananas, apples, avocados, grapes, strawberries, cabbage, carrot, etc. The next tier of food pyramid consists of whole grains like rice, oats, millet, barley, quinoa, cereal, pasta and bread. On top of whole grains you will find soy, lentils peas beans. Tthe next level consists of plant oils, spices and herbs and so on.

2. Don't Substitute ​

If you substitute you meat and dairy cravings with vegan meat and soy milk, it will take time to lose weight. However, occasionally you can have these foods but make sure don't consume too much of it if your objective is to lose weight. Many of these foods are rich in sodium and fat. Always purchase non-GMO and organic soy foods.

3. Don't be scared of whole grains​

Some vegan dieters avoid grains and any food which contain grains since it takes more time to digest them. Whole grains are rich in carbohydrates which is needed by our body to produce energy. It also provides the body glucose and vitamin D. Whole grains help in maintaining the blood sugar level which in turn promotes weight loss. However, it is suggested that you go for whole grains (such as whole grain pasta and brown rice) instead of simple carbs (like white pasta and rice).

4. Reduce your sugar intake ​

Try to avoid sugar as much as possible if you are planning to lose weight. Sugar can lead to a number of problems like overgrowth of yeast. Sugar is rich in carbohydrates which transforms into fat. Too much of sugar can disturb your blood sugar level and insulin resistance which will inturn make you more hungry. You can substitute sugar with fruits like apples and oranges. They are quiet sweet and are also good for your body.

5. Avoid fruit juice ​

Fruit juice is a rich source of natural sugar so we advise that you avoid it as much as possible. It is okay to consume whole fruits since it is rich in fibres and vitamin. When you transform it into juice, the fibre inside it gets eliminated. Basically what you are doing is consuming only the natural sugar present in the juice. Try fresh vegetable juice instead.

6. Increase protein intake ​

Consuming food which are rich in protein is good for losing weight since proteins makes you full faster. This implies that you need to consume less food to satisfy your hunger. Proteins are convenient to incorporate into meals since they are available in many forms. They can be eaten raw or can be cooked easily. You can go for protein powders for mid-day smoothies and grab and go breakfast. Eat plant based proteins like oats, quinoa, lentils, beans and tempeh.

7. Do not be afraid of nuts ​

Nuts are rich in healthy fats which is essential for our body. It also provides important proteins which is needed by the body. Toasted nuts tastes better and enables your body to absorb the proteins more easily. We suggest that you consume toasted nuts along with raw nuts to get the best of both worlds. But that does not mean you should have too much of it. If you aim is to lose weight, don't consume more than ¼ cup nuts daily.

8. Stay hydrated and exercise ​

The main components of a successful weight loss program are exercise, water and healthy meal. Every week you should engage in at least 2 hours of exercise and seventy-five minutes of aerobics to lose weight and burn calories. HIIT or High Intensity Interval Training is a type of cardiovascular interval training which involves intense anaerobic exercises for short durations. To get the best result, you must practice aerobics, three days a week. You can also supplement it with hiking and jogging. Another important thing which you should keep in mind is staying hydrated. It cleanses your body, improves overall health and fitness.

9. Don't rely on scales ​

Sometimes scales lie. Do you know that it is possible to gain weight but still lose inches? By combining vegan diet with exercise, you will be able to build muscles instead of fat. We are not talking about “he-man” muscles, but muscles that will help in getting rid of the flab. Muscle is much more denser than fat and grows where fat gets burned. This may result in reduction of inches while the scales remaining the same. So we suggest that you hide your scale and instead use a measuring tape.

10. Purchase organic food ​

Organic foods are grown on soils which are dense in nutrients which implies the food contains much more nutrients than non-organic foods. The difference can be felt in flavour and quality. Oraganic food will ensure that you do not overeat. Less pesticides are used for preparing organic foods and it contains no preservatives.

Conclusion

Losing weight is a difficult task, especially for the women. If you are looking for an effective way to reduce weight without any medication then vegan food is what you should consider. However along with vegan food there are many things which you should keep in mind like drinking plenty of water, getting proper exercise, consuming organic food, etc.

Fitness Nutrition: Carbs in Brown Rice

Fitness Nutrition: Carbs in Brown Rice

​​​​​​​​​​​​​​​​​​​​​Looking for a better nutritional alternative to white rice? The nutty tasting and mildly chewy, brown rice, contains a high amount of organic nutrients. White rice could be enriched to restore several of the minerals and vitamins that were lost during processing, nevertheless, fortification cannot replace the original nutrients held onto in brown rice. Hence the carbs in brown rice are very different from bad carbs and we will see the difference below.

​The Difference between Good Carbs and Bad Carbs

Carbs in Brown Rice

Brown rice by definition is a whole grain, and foods that are whole grain are generally great carbs. Newly harvested rice contains a hard outer hull which should be eliminated to ensure that the grain is edible. The end result is brown rice which is whole-grain. Brown rice and all whole grains include 3 distinct levels that have a diversity of nutrients.

Carbs in Brown Rice are defined as complex carbohydrates which maintain their natural fiber, minerals, and vitamins. Most whole grains, which includes brown rice, are carbs that are good.

For white rice to be produced, the grain has to be further prepared to eliminate 2 additional layers: the germ as well as bran. The germ and bran make up the majority of the fiber of the grain and approximately 50% to 80% of its nutrients.

This processed food is definitely a bad carb since it, no fiber and has fewer nutrients.

How Fiber Aids your Carb Intake

White rice consists of about exactly the same level of carbohydrates as brown rice, however, there is a tremendous in the fiber content there is a major difference. A cup of cooked brown rice can supply your body with 45 grams of carbs, that is the carbs in brown rice are 34 % of the least suggested regular amount of 130 grams. Brown rice has greater fiber content compared to white rice.

The fiber quantity you will get in one cup of brown rice is about 4 grams, which when compared with the same quantity of white rice is just half a gram. A brown rice, 1 cup serving of brown rice gives about 9% of males and 14% of female's daily consumption of fiber.

The fiber tends to cause a significant distinction since it controls the speed that carbohydrates are taken in, causing the sugar level in the blood to be stable. 

brown rice VS White Rice

How to Identify a Good Carb

The Glycemic Index

This is an aid that can help you determine bad carbs and good carbs. Foods are scored from 0 to 100 which indicates the impact they have on the blood sugar level. Good carbs have decreased scores due to the fact that the blood sugar doesn't rise considerably, and as fast, mainly as a result of the fiber. Brown rice scores 50 on the glycemic index, which makes it part of the glycemic low foods, based on the Harvard Health Publications.

White rice scores a whopping 89. Once the score is greater than 70, it shows the food is highly glycemic which must stay away from for the keeping of balanced blood sugar level.

Brown Rice Provides your Body with a Variety of Nutrients

Brown rice obviously incorporates 10% to 15 % of your daily consumption of zinc, niacin, thiamin, and iron. It is an even greater source of vitamin B6 and magnesium. A cup of cooked brown rice has 0.28mg vitamin B6 as well as 84 mg of magnesium, which totals to 20% of your recommended daily consumption for either.

Magnesium and vitamin B6 simultaneously support the cardiovascular wellbeing. Magnesium calms the heart muscles as well as the blood vessels, therefore it will aid to maintain your heartbeat and also will help reduce blood pressure.

Vitamin B-6 assist to eliminate extra quantities of the amino acid out of the blood stream. Increased amounts of homocysteine are connected with a heightened risk of cardiovascular disease.

Basmati Rice Nutrients and you Recommended RDA

The brown basmati rice is grown in the Himalayas and is long-grained, small and a nonglutinous rice. As we have seen above the brown rice, is significantly not as processed as white rice, hence, maintaining its nutritional value. Basmati possesses the highest level of every type of rice for essential nutrients and amino acids. This rice is also healthy for what it does not contain such as fat, gluten, sodium, and cholesterol.

The United States Administration of Food and Drugs makes it possible for manufacturers whose foods contain 51% whole grains in, and are less in cholesterol and fat, to show a label saying the item reduces the risk of certain cancers and heart disease. Let's have a look at the basmati rice nutrition

Fat, Carbs and Cholesterol 

Basmati is a great source for the supply of complex carbs, these generate energy for the central nervous system along with the brain.
A cup of basmati includes 45g of crabs and 216 calories, as well as being empty of cholesterol. The University of Louisiana conducted an investigation, released in the Clinical Nutrition Journal, indicating that the oil contained in brown rice lowers the amounts of bad cholesterol, with volunteers who had reasonably high levels of cholesterol.

Protein

Basmati offers an RDA of 10%, of protein for each cup of rice. However it contains every of the 8 important amino acids, it's very low in lysine. Since beans include lysine, by combining beans and rice you can make a comprehensive protein meal.

Minerals

Probably the most important nutrient present in basmati rice is manganese, important for the metabolic process of carbohydrates and protein and the regulation of your nervous system.

You will get a massive RDA of 88% for manganese with a single cup of rice. Basmati rice is a superb source of magnesium, which is a co-factor in the enzymes' participation in your body's glucose and secretion of insulin. Magnesium deficiencies can cause hypertension and also muscle cramps.

Basmati rice supplies in RDA 21%. Other minerals present in basmati rice consist of potassium, 0.20 mg, copper, 19.50 mg, and zinc, 1.23 mg, calcium, 83.85 mg,

Vitamins

For the breakdown of carbs into glucose, Vitamin B is essential. Additionally, it stabilizes the mood and has an impact on the brain function. The main B vitamins included in basmati rice are niacin, thiamine and vitamin B1, vitamin B6. The rice gives you 15% RDA for niacin, which is crucial for proper digestion and blood flow. Vitamin B6 helps with your body's metabolic processes and also could prevent cardiovascular problems. Vitamin B1 makes sure that the red blood cells stay healthy and ensures the nervous system functions normally.

Fiber

Brown rice offers two times the fiber white rice provides. The bran is probably the greatest source. Dietary fiber is required for ensuring the bowel remains healthy and also lessening the chance of colon cancer. Selenium, which is a trace mineral, also cuts down on colon cancer risk. Along with supplying an RDA of 14% of fiber, basmati rice provides 27% of selenium requirements for your body.

Conclusion

Knowing the carbs in brown rice can greatly assist you in maintaining a healthy body system, from providing your body with a variety of nutrients and aiding in fulfilling your daily RDA, basmati rice nutrition is essential in keeping your body in good dietary shape. We have the vital nature of brown rice to the human body hence it is imperative to include a good amount of quality whole grain to your daily consumption as the nutrients are tremendously beneficial.