56 Days to Fitness
FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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Being familiar with all the muscles in the body will help you plan your daily workouts to help tone problem areas, build muscle, or lose weight. Each muscle group has a specific function. In this article, we will describe the major muscle groups in the body.
Rhomboids are small back muscles that run from the upper back to the base of the neck on each side of the spine. These muscles help support posture and prevent back and neck pain.
The trapezius muscles are a group of triangularly shaped muscles that are located in the center of your upper back. Strong trapezius muscles help prevent back and neck pain, and boost muscle definition in the back.
Deltoids are your shoulder muscles. Strengthening this muscle group will give your upper body the perfect physique. To build and strengthen your deltoids, it’s best to use dumbbell weights or resistance bands.
The pectoral muscles are the muscles that connect the front of the chest with the bones of the upper arm and shoulder. These muscles are the pectoralis major, pectoralis minor, serratus anterior, and subclavius. Strong pectoral muscles mean better muscle definition, increased strength, and a stronger upper body.
The latissimus dorsi (also known as lats) are large back muscles that are located on each side of the spine. Your lats make up a large muscle group. Work out these muscles on a regular basis for a stronger, more defined upper body.
The biceps are the muscle group in the upper arms that make your arms flex or contract. Your biceps lie on the front of your upper arm and are located between your shoulder and elbow. The biceps make up about 1/3 of the upper arm.
Meanwhile, the triceps are a large muscle group on the back of the upper arms that make your arms extend. The triceps make up about 2/3 of the upper arm.
The various muscles in the forearms help you grip things and lift heavy objects. Flexor muscles help you grip tightly, while extensor muscles help release grips. Properly-trained forearm muscles enhance physical performance and make the upper body stronger.
The body is made up of various abdominal muscles, including the rectus abdominis, transverse abdominis, and abdominal obliques. Having strong abdominal muscles (abs) reduces your risk of getting injured when lifting heavy objects. Cardiovascular workouts help trim problem areas near the midsection, while abdominal exercises boost abdominal muscle and body strength. Many people have nice abs under layers of body fat. When body fat is low enough to see the abs, then you will see that six pack.
The gluteal muscles (glutes) are a group of muscles which make up the buttocks. The glutes are the gluteus maximus, gluteus minimus, and gluteus medius. Work these muscles regularly to have a tight and toned rear end.
The hamstrings are the muscles on the back of the thighs. The three main hamstring muscles in the body are biceps femoris, semitendinosus, and semimembranosus. Working out your hamstring muscles maximizes leg muscle definition and will make it easier for you to do a variety of day-to-day activities.
There are four huge muscles that comprise the front of the thigh, and that is why this muscle group is called the “quads” or quadriceps. The quadriceps muscles include the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris.
The back parts of the lower legs contain powerful muscles known as the calf muscles. Strengthening this muscle group will increase muscle definition in your legs. The calf muscles are comprised of the gastrocnemius (upper calf) and the soleus (lower calf). Doing calf-strengthening exercises on a regular basis can also aid in injury prevention.
Knowing about the major muscle groups (muscle anatomy) is important. The more knowledgeable you are about which muscle group to work, the better your physique will be. Want to know how to do the best exercises for each muscle group? Sign up to FITin56!
To lose weight, the calories burned need to be greater than what are consumed. Exercise can help you shed excess pounds by burning off extra calories. It’s important to find an activity that you will enjoy and fits easily into your lifestyle, so you can sustain it over the long term. In this article, we will take a closer look at the connection between exercise and weight loss.
Aerobic exercise or cardio is one of the best types of exercise for weight loss. Examples include running, brisk walking, cycling, and swimming. Cardio doesn’t have a major impact on muscle mass, but it’s very effective at burning calories.
Studies show aerobic exercise can help people burn fat, especially belly fat that increases the risk of heart disease and type 2 diabetes. Adding cardio to your lifestyle is great for weight management and improving metabolic health.
All types of physical activity can burn calories. However, resistance training (such as lifting weights) has benefits that go beyond that. It increases strength, tone, and the amount of muscle you have.
Higher amounts of muscle increase metabolism, helping you burn calories around the clock – even at rest. Doing some form of resistance training is a crucial addition to an effective weight loss plan. It will make it easier to keep the weight off.
Exercise is often recommended for weight loss, but to be more accurate, what you should really aim for is fat loss. If you’ll just reduce calorie intake to lose weight without exercising, you’ll probably lose fat, but you might lose muscle as well.
When a person cuts back on calories, the body will be forced to find other sources of fuel. This means burning fat stores as well as muscle protein. Including an exercise routine alongside your diet can reduce the amount of muscle you lose. Also, most of the benefits of exercise come from improvements in body composition, metabolic health, and overall fitness (not just weight loss).
Exercise is great for your health. It can lower the risk of many diseases, including diabetes, heart disease, obesity, osteoporosis, and some cancers. People who exercise regularly are believed to have a 50% lower risk of dying from these illnesses.
Another benefit of exercise is that it’s good for your mental health. It can help you unwind and manage stress. As you can see, exercise has other benefits beyond weight loss that are just as important.
Now that you know the connection between exercise and weight loss, the next question is, “What kind of exercise should you do?” You can do any activity that makes the heart and lungs work harder, such as brisk walking, jogging, biking, or swimming. Gardening, dancing, or playing with your kids also count, as long as it revs your heart.
At least two times a week, do strength training. You can lift weights or use resistance bands. After exercising, stretch your muscles to keep them flexible and also to prevent injury. If you haven’t exercised for a long time, you’re over 45, or have a medical condition, ask a doctor if you should avoid any type of activities.
The connection between exercise and weight loss is that you have to burn more calories than what you eat and drink in order to lose weight. You can start with a few minutes at a time. That will help your body slowly get used to being active. But the ultimate goal is to exercise at least 30 minutes a day, three to five times a week. If you prefer, you can exercise in short spurts – 10 to 15 minutes at a time. Once you’re in better shape, you can go for longer periods and do more strenuous activities.
Remember, exercise can help you lose weight, but a healthy diet is also important. For optimum results, you can follow the workouts and nutrition plan in the FITin56 program.
Broccoli is a green vegetable that resembles a miniature tree. This cruciferous vegetable is closely related to cauliflower, cabbage, Brussels sprouts, and kale. It is one of the most nutrient-dense vegetables on the planet. Why should you incorporate broccoli into your diet? To answer this question, we will discuss the 10 incredible health benefits of broccoli.
One of the most important health benefits of broccoli is its nutrient content. It is loaded with a wide variety of vitamins, minerals, and bioactive compounds.
One cup of broccoli contains roughly the following amount of nutrients:
• Vitamin C – 135% of the RDI
• Vitamin K – 116% of the RDI
• Vitamin B9 (Folate) – 14% of the RDI
• Vitamin A – 11% of the RDI
• Potassium – 8% of the RDI
• Phosphorus – 6% of the RDI
• Selenium – 3% of the RDI
• Protein – 2.6 grams
• Carbohydrates – 6 grams
• Fiber – 2.4 grams
• Fat – 0.3 gram
High fiber intake is associated with a significantly lower risk of coronary heart disease, hypertension, diabetes, stroke, obesity, and certain gastrointestinal diseases. The bioactive compounds in broccoli have been shown to reduce inflammation in body tissues. Additionally, eating foods rich in fiber like broccoli may lower blood pressure and cholesterol levels, and aid weight loss.
Eating cruciferous vegetables like broccoli may help protect you from certain types of cancer (colon, lung, breast, prostate, and kidney). Studies have suggested that sulforaphane is what gives broccoli its cancer-fighting ability. Sulforaphane can inhibit an enzyme called histone deacetylase (HDAC), which is involved in the progression of cancer cells. Its ability to stop HDAC could make sulforaphane helpful in the prevention of cancer.
Folate found in broccoli has also been found to reduce the risk of breast cancer. Adequate intake of folate (vitamin B9) may also protect against colon, pancreatic, and cervical cancers.
Eating foods with natural fiber such as broccoli helps maintain a healthy digestive tract, prevent constipation, and reduce the risk of colon cancer. Adequate intake of fiber promotes regularity, which is crucial for the excretion of toxins through bile and stool. Aside from fiber, broccoli contains antioxidants that also support a healthy digestive system.
Poor vitamin K intake is linked to a higher risk of bone fracture. Consuming adequate amounts of vitamin K promotes bone health by improving calcium absorption. One cup of broccoli contains 92 micrograms of vitamin K, over 100% of your daily requirement. Broccoli also contains calcium, providing 43 mg in one cup. Additionally, this vegetable contains vitamin A, vitamin C, phosphorus, and zinc. These nutrients support healthy bones and help prevent bone-related disorders.
Antioxidants are molecules that inhibit cell damage caused by free radicals. Broccoli is rich in glucoraphanin, a compound which is converted into an antioxidant called sulforaphane during digestion. Animal studies indicate that sulforaphane may reduce cholesterol levels, blood sugar, oxidative stress, and chronic disease. But more research is needed to determine its role in humans. Broccoli also contains the antioxidants lutein and zeaxanthin that fights oxidative stress and may help prevent cellular damage in the eyes.
Vitamin C is an antioxidant that can help fight sun damage, reduce wrinkles, and improve skin texture. This vitamin plays an essential role in the formation of collagen. Vitamins A and E are also good for the skin, both of which are found in broccoli. More importantly, the bioactive compounds in broccoli may help protect against ultraviolet radiation damage from the sun, which can cause skin cancer.
Eating broccoli may aid better blood sugar control in people who have diabetes. This may be due to broccoli’s antioxidant content. One study done on people with type 2 diabetes who consumed broccoli daily for one month experienced decreased insulin resistance.
Also, broccoli is a good source of fiber. Some studies indicate that a higher intake of dietary fiber can be associated with lower blood sugar and improved diabetic control.
Aging is largely attributed to reduced metabolic function and oxidative stress. Though aging is a natural process, diet is thought to be a contributing factor to the development of age-related diseases. Sulforaphane, a bioactive compound in broccoli, may be able to slow the aging process by increasing the expression of antioxidant genes.
The human immune system requires nutrients to function properly. Vitamin C is probably the most important nutrient for immune function — and this healthy green vegetable is loaded with it. Research shows that vitamin C plays a role in the prevention and treatment of various diseases. A daily intake of 100 to 200 mg of this vitamin may be sufficient to prevent certain infections. Including broccoli as part of a healthy diet is a good idea, since a half-cup of cooked broccoli contains about 84% of the RDI for vitamin C.
Broccoli is a vegetable that is full of vitamins, minerals, antioxidants, and fiber. Among the health benefits of broccoli are protection against chronic diseases, promotion of a healthy digestive system, improvement of bone health, and boosting of the immune system, just to name a few. There are many ways of cooking broccoli such as boiling, steaming, microwaving, and stir-frying. Some of this vegetable’s nutrients may be lost due to heat. If you want to preserve as much of its nutritional value, steaming is your best option.
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FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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