A Comparison Of Unsaturated And Saturated Fatty Acids

Saturated Fats

These are the fatty acids that at every the point on their chemical chain, comprises of hydrogens. They are allied with activating the liver to form extra LDL cholesterol and extra total cholesterol. On the other hand, in recent times, there has been a vast change to re-examine if saturated fat is really as unhealthy as formerly assumed. Saturated fats, appear to have diverse impacts on LDL cholesterol flowing in your blood as Steric acid or palmitic acid. Some ask if the adequate examination has been made for the determination of foods poor in saturated fat lower your possibility of heart disease or contain any advantage. Additional investigation will be required to know the influence, in the diet, of saturated fat, but most of the experts in nutrition, with the inclusion of the Nutrition and Dietetics Academy, yet acclaim consuming saturated fat to a least in the diet.

Good Food sources of saturated fats

These are present in the following foods:

  1. Whole milk
  2. Meats
  3. Butter
  4. Coconut oil
  5. Palm oil
  6. Poultry

Unsaturated Fats: PUFAs and MUFAs

Unsaturated fats are classified into 2 categories:

  1. Polyunsaturated
  2. Monounsaturated

Polyunsaturated and Monounsaturated fats are well thought-out to be more beneficial to health as compared to saturated fats.

MUFAs

Those fatty acids that are lacking a pair of hydrogen on their chain are called as Monounsaturated fatty acids (MUFAs). They are linked with dropping enhancing the construction of the “good” cholesterol known as HDL cholesterol along with total cholesterol, LDL cholesterol. Usually, at room temperature, these fats are liquid.

Good Food sources of unsaturated fats:

These are present in the following foods:

  1. Canola oil
  2. Sunflower oil
  3. Peanut oil
  4. Olive oil
  5. Avocados
  6. Hazelnuts
  7. Macadamia nuts

PUFAs:

Polyunsaturated fatty acids are lacking two or more pairs of hydrogen on their chains of fatty acid. They activate lower production of LDL and lesser blood/ serum cholesterol as well. Though, they have also been exposed to lower production of HDL. Usually, at room temperature, these fats are liquid.

Good food Sources of PUFAs:

  1. Sesame oil
  2. Corn oil
  3. Flaxseed oil
  4. Sunflower oil and Sunflower seeds
  5. Walnuts
  6. Fatty fish such as Salmon

Omega 3s and Omega 6s:

Some particular PUFAs of not the same structure with imperative benefits to health consist of omega-6 fatty acids and omega-3 fatty acids.

  • Omega 3s:

Omega-3s are present in meat sources. In sources that are non-meat, human body transforms alpha-linolenic acid into functioning omega-3s. Especially, these fats are well thought-out to beneficial to health for the reason that they are associated with enhancing immunity, vision, rheumatoid arthritis, heart health and functioning of the brain. Omega-3s have been exposed to reduce both levels of triglyceride in the body plus levels total cholesterol. According to the recommendation, you should frequently eat foods high in omega-3s.

  • Omega 6s

Present in vegetable oils, Omega-6 fatty acids are too PUFAs. These are similarly linked with lowering risk of cardiovascular disease with the reduction of levels of LDL cholesterol.

Both Omega 3 and Omega 6 are an essential part of a balanced diet.

What to Look for When Finding the Perfect Workout Buddy?

Workout buddies are important. There are some people who cannot just go for gym or walk if they are not encouraged enough. Having a workout partner gives you the right kind of encouragement for achieving your fitness goals. There are a lot of advantages if you have a great buddy who can go with your workout schedule. It is indeed quite difficult to find a partner that can encourage you and keep your fitness goals straight. In this article, we are going to give you few tips on how to find a perfect workout partner.

  1. Your best friend might not be your best workout buddy

Yes, it is not a good idea to take your best friend to the gym with you. You guys might be compatible outside the gym but when in the gym, you need someone who can push you and encourage you. It can bring a sense of rivalry and competition in the relationship. So with whom so ever you partner up with, you should be comfortable if these kinds of feelings do arise.

  1. Similar goals will make it easy

Partners with similar goals will make it easy to achieve them. So if you aim to lose weight by going to the gym, your partner should have the same goal in mind so that you guys can encourage each other and look for new ways for reaching the desired weight.

  1. Pick a fitter partner

Yes, although the idea of getting a partner with the same position, roles, and set goals seems appealing but, in fact, if you choose a partner who is fitter, stronger and faster than you will give you the right boost you need. It is a win –win situation for both. You will get the right motivation and mentor that you need, and your partner will be happy to work with someone who is motivated and energetic to achieve the goals.

  1. Get on the Same Schedule

Having opposite schedules do not work in this situation. If you both do not have the same timetable for a workout or any other activity, it is quite impossible that you guys can meet and do the gym. In order to achieve fitness goals, the schedule of your workout buddy should be on the top of the list. Having the same schedule and routine will make it easy for you both to meet. If your buddy is a morning person and you are not, then how that is possible that you guys can meet for the gym either before or after work.

So, these are all the qualities that one should look for when picking up a workout friend. You can use them by looking at the likeminded people at the gym who come at similar times. Or you can also look for them online from the online communities related to fitness and exercise. You will find that there are so many people out here who are also looking for a workout partner and you can be a perfect workout partner for them.

 

How to Work out Even When It’s Really, Really Hot?

During really hot weather, sweat starts to pop up even when you just stepped out of your home. Your safety is really important in such dangerous weather. This kind of weather can dehydrate you by allowing sweating which contains a lot of water and other essential nutrients present in your body, the rays of the sun can burn your skin and even can lead you to serious health issues. Therefore, taking precautionary measures and taking a little more extra care of yourself by following the given tips is essential for you:

  • Get adapted to the hot weather gradually:

Adaptation is required. If you are not habitual to tolerate extreme temperatures, adapt slowly. If you cannot bear extremes of the temperature, then do not intend to accomplish your daily outdoor exercise.

  • Double the intake of water:

Consume and refill liquids but avoid the sports drinks. Try to increase the intake of your usual water to compensate the loss of water via sweating due to the hotness of weather.

  • Hydrate and then consume water rich vegetables:

Munching on water containing vegetables is suggested. In addition, Hydration with water is recommended before munching on water containing vegetables. In this way, you will be able to regain and compensate the loss of nutrients due to workout in hot weather.

  • Dress accordingly:

Dress in accordance with the weather.  Choose light colors for dressing and avoid the dark stockings and wear loose clothes to avoid discomfort and keep yourself cool.

  • Wear sun block:

Cover up your whole body with SPF, particularly at the back of your lower part of legs, as those parts are prone to skin cancer in women.

  • Swim and ride:

Do swimming, then have a ride before running in a cooler way to combine it with hot water.

  • Reduce salt consumption:

Pay heed to your diet and reduce the consumption of Salt. But, it is not a matter of real worry for you as you release a considerable amount of salt when sweating.

  • Go out when the sun is not there:

When it is warm climate, choose those hours when it is not too hot, which can be the time of the morning just before the rise of the sun.

  • Getting stressed will not work:

Do not pressurize or overburden yourself too much. Get your clothes prepared before the day and the track that you intended to take, in this way you will easily accomplish your tasks in an orderly manner.

  • Follow the strategy of keeping yourself cool:

Keep yourself cool: Wet your ponytail and run with it. Carrying ice cubes can be one of the greatest way to keep yourself cool.

Do not forget, if you caught up with too much heat, giddy, feel feeble, nauseated, and get twinges or feel anything worse that is making you suffer, then subtract some hours from your exercise regimen. Steadiness and being vigorous every day is more significant than holding onto to your run for an hour-long. Move towards your air-conditioned home for some inside bodyweight workouts to defeat the heat when you have no control over temperatures.

 

Can Only Machines Be Used In The Gym?

There are two groups on both sides who either prefer machines or using free weights.  Those who are supporters of heavy bodybuilding support dumbbells, barbells, etc. for muscle growth and on the other hand are the supporters of machines inspired by technology. They think machines to be safer and usually give better shape to muscles.

It is not a specific line between them as now people prefer both weights and machines. By combining both, you can get results in less time as both are specialized in its form and target different muscles so to get a good shape both are necessary.

The question is, only exercising on machines is enough or not? We will see that below.

Weight machines Pros

Easy to use

Machines are easy to use, and people learn easily how to use a machine, and they can easily use a machine without the need of a personal trainer.

More efficient

Every machine has a seating area on which you get stable before using it. As you are stable, these machines appear to be more efficient and target specific muscles to get in shape.

Lift heavy weights without help

Beginners are inexperienced and do not know proper technique in lifting weights, so machines assist them in lifting heavy weights without any help of a trainer.

Cons

Trains specific muscles not full area

Machines make you stronger and bigger, but they only train specific areas and not full body. You will not be following natural movement patterns, and you will not get full body exercise, and you will be left with neglecting small muscles which can cause bad posture or any type of chronic injury.

May cause injury

Machines are safe to use, but it is easy to use which will cause beginners to do excessive exercise more than requirement which can cause internal muscle injury.

Who can use weight machines?

Newbie

Beginners can use weight machines who do not know how to utilize properly free weights and when they have enough knowledge of free weights they must focus on free weights as machines are not recommended for general exercise.

Bodybuilders and athletes

Body builders and athletes focus on strength and size, so machines are best for them as they provide centered focus on specific muscles to grow but still free weights and machines both are required and mainly they work out on both.

Free weights Pros

Train natural movement of body

Free weights and body weights provide natural muscle movement and trains whole body making small muscles strong, you may get less growth in muscles as compared to machines, but you will be more strong as small muscles are also getting stronger.

Full motion exercise

You get the full motion and are not locked in a place. This provides natural movement of muscles thus including all muscles.

Variation

With dumbbells, you can get hundreds of exercises targeting different muscle areas, unlike machines on which you are limited to specific exercises.

Cons

Takes time in learning

It requires time in learning technique. You will need someone to train you first, and you will have to continue with that method.

More risk of injury

You can get injured if your technique is not good. Bad alignment can displace joints and can cause injury.

Need spotter

You need a person to help you with lifting heavy weights, and if you are alone, you will not be able to perform these exercises.

You will need to do exercise on both machines and free weights to get desired results.

LEG Workouts – Why Are They Important?

Legs are like your body’s wheels that take you from one point to another. They are the reason why we are able to move and reach destinations. But how much are we really investing in them? When you enter a gym, you see a lot of different workouts happening. You will see pushups, bench presses, weightlifting and a lot other. Do you, however, see any effort being put on legs in the form of leg presses or leg squats? Very rarely you will find this kind of workout; maybe just one or two out of them all would be doing it.

Ever wonder the reason behind this? The reason is pretty simple that leg workout and exercise is not an easy one. It requires a lot of effort and some serious huffing and puffing. Because of all this, people usually opt for upper body exercising where they can just sit at one place and carry out with most of the workout. Having a toned and strong lower body does not go to waste at all, in fact, it has numerous advantages and might even prove to be better at work than improving on upper body. This article is going to talk about few of those major advantages that a strong lower body has.

  • Having a strong lower body makes sure that in all athletic competitions; you are able to perform at your maximum potential. Athletic competitions usually involve a lot of running and jumping, which is why strong legs give great benefit.
  • When you work on your legs and do some specific exercise for them, you are not only improving on your lower body strength but, at the same time, it improves your cardiovascular system as well.
  • On another note, leg workout sessions are intense and require a lot of effort. In that effort, a lot of calories are burned as well, so the goal of fat loss is also achieved side by side.
  • A person having knee injuries is a very common thing these days. After a long time of running or continuous walking, they can either get a cramp or worse, an injury. This is due to weak bones. Leg workout sessions help to make them strong and therefore reduce the chances of injuries as well.
  • Appearance is a major thing that people are concerned about when they start with their workout or time at the gym. Working on the lower body may be tedious and requires a lot of effort, but it rewards in multiple ways. Not only you are able to regain your leg strength, but at the same time, the appearance gets attractive too. The legs get toned, and calves are properly brought into shape.
  • Lower body strength is good in the gym, good in competitions and for general health too. In addition to that, you are better able to perform daily tasks faster and with more precision. You will not hesitate from doing work that requires a little running or walking because you just have the legs for that.

Build Your Body Like “The Rock” With Dwayne Johnson Supplements

Every person dreams to have a body like bodybuilders who have well shaped and muscular body that attracts everyone. For this, they spend long hours in gym for workout and practice intense workout to get the desired results. But they get disappointed on not achieving the expected results in the suggested time.  They should know that exercising alone cannot help in muscle building, for this there is a need to rely in the balanced diet along with the health supplements. These supplements are the rich sources of proteins and multivitamins that help in muscle growth and within few days of its consumption, a person can get the fully grown muscular body.  If you also want to get the body like the body builders, then you can take consultation from the expert for right supplement according to the need of your body.  By consuming such muscle building supplement, you will be able to get the body like a body builder.

Types of muscle building supplements

There are basically two types of muscle building supplements that include testosterone booster and growth hormone supplements. Along with these, you can have the energy supplements and nutritional supplements to pump up your body building process. There are lots of body builders and athletes who use such supplements to increase their muscular endurance.

Inspiring story of the rockstar Dwayne Johnson

Dwayne Johnson popularly known as “The Rock” is one of the most popular body builder and Hollywood star.  He started his career with WWF and has done wonders during his years in wresting. He has won several championships including WWF Heavyweight title six times. After achieving the great height in wresting he opted for Hollywood. There, he has been able to grab the attention of the audience on the screen with his undeniable muscular presence. His muscular body and stunning looks make him look like a hero.

Created well established image

It is because of the muscular appearance that he has been able to create an unforgettable image in WWF and Hollywood. In an interview, Dwayne admitted that he used muscle gain supplement to power up the muscle building. People have always been hyping about Dwayne Johnson supplements so that they can also get the muscular body like his. The Rock confirmed to use the supplements Alpha Fuel XT and Formula T-10. These muscle growth supplements are clinically tested and approved.

Alpha fuel XT is the supplement that is helpful in getting the lean muscles. It boosts up the energy level and improves the performance of athletes.  Other benefits of including this supplement for muscle gain are that it expands the veins to pump more blood to heart that improves blood circulation and heart health. Dwayne said that he used to add amino acid supplement in Alpha fuel XT to lose weight and increase the energy level.

Formula T-10 is the supplement for fat burner. It is used for boosting the calories burnt even when you are at rest. This supplement also helps in boosting metabolism and promotes better health.