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Diet and workout tips for to-be-weds

Discussions on "Diet and workout tips for to-be-weds" in "Exercise & Yoga" forum.

  1. #1
    vijigermany's Avatar
    vijigermany is online now Supreme Ruler's of Penmai
    Join Date
    Jul 2011

    Diet and workout tips for to-be-weds

    Your marriage is just around the corner and you have been busy shopping, making arrangements and battling relatives' egos and have hardly had the time to get your body in shape for that super expensive exquisite wedding dress. Fret not. These simple fitness tips will make you ready for your most important day.

    Eating habits
    Antioxidants tackle various ageing concerns so consume tomatoes, broccoli, eggplant and other sources. Research has revealed that antioxidants can reverse age-related cell damage too.

    The meal should be with the correct proportions of minerals, vitamins, proteins, carbohydrates and water, which hydrates our body. The right combination will help us improve our health and also make our skin look great. If you are not healthy inside, no matter what skin care products you use, you can never have the desired effect.

    Get enough protein
    Your body uses 20-30% more energy to digest protein foods than carbohydrates. Make sure you have some protein rich food at each meal: try fish, chicken, eggs, milk, tofu or pulses. If you are working out hard aim to eat one gram of protein per your weight in pounds.

    The quality of your skin depends a lot on the amount of moisture in it. The easiest means to keep your skin moisturized in to drink plenty of fluids including water and fresh juices during your detoxification. With this, you can ensure a more radiant and youthful skin, sans the blemishes.

    What do you do

    Who has time for trips to the gym?
    It is easy to make excuses to avoid exercising and this is a big no-no. Getting in some cardio and strength training and/or yoga everyday is a must for flawless skin. It improves the circulation and this is in turn switches on the glow in you. No matter how tempting it is to avoid exercise, do it anyway. You won't regret it.

    Regardless of what activity you choose - 30-45 minutes a day, three to four days a week, is the maximum for pre-wedding workouts. And you should spend the day or two before the wedding concentrating on relaxation, not fitness.

    Cardio - You'll be amazed how much you can achieve through just little changes to your daily habits, going for a 10-minute stroll at lunch time, or cycling to work.

    Running is the best calorie burner out there - it gives you a bargain 600 calorie burn per hour. But don't just jump in: start by setting aside 20 minutes every day; run for one minute, walk for one, and gradually up your running. You'll burn fat; lose inches fast, and best of all you'll run off all that pre-wedding stress!

    Here is a wedding fitness guide, which includes exercises that target the abdomen, legs, butt, arms and chest.

    Perform these exercises, three non-consecutive days per week one after the other, resting after the last exercise for 90-seconds before attempting your second and then third sets. If you do this consistently up to your wedding day, you will look and feel your very best!

    Your core

    Goal: Increase inner core strength, pelvic stability, low back strength; mental toughness

    Instructions: Lying face down on ground (prone), support your entire body in this 'prone' position hovering your body over the floor supported only from your forearms and toes; Do not allow your low back to dip; focus on drawing your belly button in towards your spine; hold this position for up to 60 seconds.

    Your lower body
    Get your legs and butt buffed with lunges. There is no piece of equipment that will tone and shape that lower body like this specific exercise.

    Goal: Strengthen the low-body (hips, quadriceps, hamstrings, calves, ankles); to improve balance

    Instructions: Standing with feet parallel and with both arms relaxed at sides; looking straight up. Inhale while stepping the right foot forward approximately 3 feet making sure the right heel touches the floor first. Your right thigh should be parallel to the floor. Do not allow the left knee to rest on the floor your right knee to extend over your toes. Exhale while pushing the right foot from the floor, bringing both arms overhead and returning to your starting position. Repeat to left leg. Repeat for 15 repetitions (1 repetition for each side = 1 full repetition).

    *Try to keep your body weight centered in the middle of your working/forward foot

    Your arms
    Strong, lean arms and shoulders can transform your body shape and unless your wedding dress has sleeves they'll be a key feature on the big day.

    Just five minutes of push-ups every day will tone your arms as well as your back and core muscles. Aim for two sets of 15 with your hands wide apart, then try another two sets with hands just less than shoulder-width apart to work your triceps and get rid of those bingo wings.

    Goal: Strengthen the chest (pectorals), shoulders (deltoids), upper arm (triceps); increase pelvic stability (transverse abdominus)

    Instructions: From the prone (face down) position on the floor; maintain a neutral spine with your head up supporting your body from your hands with extended arms under chest and on feet (toes) (Plank position). Inhale while lowering the body until upper arms are parallel to floor and then exhale while returning to start (maintaining slight flex in both elbows). Continue for 15-repetitions.

    *Do not allow your hips to dip in toward the floor or pushing hips into the air; do not flex your chin to your chest

    Your posture
    Regardless of what areas you want to "fix," that the one area every bride and groom should pay attention to is his/her posture. It's the quickest way to enhance your overall look.

    Strengthen the quadriceps -- those upper thigh muscles that will help you to stand tall in new shoes for an extended period of time.

    You will need - dumbbells and a stability ball.

    By sitting on a stability ball and lifting dumbbells above your head, you're not just working out your arms and upper back, but engaging your core muscles - the area in your midsection. Sitting on the ball forces you to work more muscle groups. You improve your posture, you pull in your abs, and you burn more calories as well.

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  2. #2
    Join Date
    Sep 2012

    Re: Diet and workout tips for to-be-weds

    1. Slow down when you eat.
    It takes about 20 minutes for your stomach to tell your brain that you are full.

    2. Write it down.

    The best way to estimate how many calories you are eating is to write what you eat in a notebook.

    3. Keep things even.

    Every meal should be about the same amount of calories. For example, if you should be eating 1,800 calories a day, consume 500 calories for each meal and allot 300 calories for snacks in-between meals. This means you can NOT skip breakfast and make up the calories for dinner!

    4. Do not confuse thirst with hunger.

    When your body is asking you to rehydrate, you might mistake it for hunger cues. Stay hydrated!

    5. Be prepared.

    Make your lunch the night before. Have healthy snacks (such as Larabars, fruit, Greek yogurt, etc.) in your purse/car/office to avoid hitting up the vending machine.

    6. Do not expect weight loss overnight.

    It is a lot harder to lose weight than gain it! Aim for weight loss of 1-2 pounds per week tops. You have to burn off and/or reduce calorie intake by 3,500 calories to lose a pound of fat. If you want to lose 1 pound per week, you need to eat 500 less calories per day or burn an additional 500 calories per day by exercising. Formula: 500 calories x 7 days = 3,500 calories = 1 pound of weight loss.

    7. Change it up.

    Avoid exercising and eating the same way all the time. Try a new exercise and a new recipe to keep from falling back into old habits.

    8. Spacing between meals.

    During the day, eat something every 3-4 hours. Allow yourself time to eat and remember that healthy snacks between meals is OK. Keep that metabolism going!

    9. Get more rest.

    Seven to eight hours of sleep per night will help keep your eating schedule consistent.

    10. Enlist others to participate!

    Motivate one another and share success stories!

    Last edited by Parasakthi; 4th Oct 2012 at 06:32 PM. Reason: External Link Removed

  3. #3
    ritu is offline Newbie
    Join Date
    Nov 2012

    Re: Diet and workout tips for to-be-weds

    Very useful, effective information. Thanks

    Ritu Bhardwaj



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