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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Your body type and shape are largely dependent on your genes. Body types can be classified into three main categories: ectomorph, mesomorph, and endomorph. If you are curious which sports are best for you, knowing your body type may become an important factor in making your decision. In this post, we will answer the question, “what is the best sport for your body type?”
Ectomorphs have a slender and thin body, with little muscle or fat. Their face, chest, shoulders, and hips are narrow. They also usually have skinny arms and legs. Ectomorphs often have trouble gaining weight due to their fast metabolism. If you belong to this body type, you can eat lots of food without necessarily gaining weight. Additionally, it takes longer for people with an ectomorph body type to build muscles.
Because of their slim build, ectomorphs may be more susceptible to injury. That said, ectomorphs have an advantage over other body types — better thermoregulation (the ability to keep body temperature within certain boundaries, even if surrounding temperature is different).
Hence, people with an ectomorph body type are suited for endurance events, long-distance running, marathons, soccer, cycling, and triathlons. They can also do well in other endurance sports such as basketball, gymnastics, and tennis. It’s important to note that ectomorphs have the ability to gain strength. A home fitness program like FITin56, together with proper nutrition, may be able to help.
Mesomorphs, sometimes called “genetically gifted” people, typically have a natural build and ability for sports. Men with a mesomorph body shape have a classic V-shape body, with wide shoulders, narrow waist, and a muscular core. Meanwhile, women with a mesomorph body type usually have an hourglass figure and are often slim.
Their body shape and minimal body fat make mesomorphs a good candidate for any sport because they respond very well to cardio and resistance training. Also, their ability to gain/lose weight and build muscle quickly allows them to adapt to the requirements of a specific sport.
If you belong to this body type and are wondering what is the best sport for your body, well, mesomorphs can do well at many sports, including American football, rugby, bodybuilding, hockey, running (sprints), rowing, swimming, and more. To perform at their best, mesomorphs need cardio, strength, aerobic, and flexibility training.
Endomorphs have a tendency to gain weight and keep it on. They have a pear-shaped body with some fat in the body, upper arms, and thighs. Their build is a little wider than ectomorphs and mesomorphs.
Endomorphs should watch what they eat more carefully. They also have to work a little harder to maintain ideal body weight. A home fitness program like FITin56 can help people with this body type to lose weight.
This body type isn’t usually suited for speed and agility. On the bright side, endomorphs are naturally strong-boned and build muscles more quickly. For this reason, endomorphs are ideal for sports that involve strength. The best sports for endomorphs include weightlifting, wresting, heavyweight boxing, shot put, discus, and hammer throwing.
After knowing what is the best sport for your body type, you now have a better understanding of the sports you’re suited to and may even discover some you never thought of trying. Choosing a sport that fits your body type won’t only develop you physically, but also make it easier for you to succeed.
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Almonds are the seeds of the Prunus dulcis (almond tree). Although native to the Middle East, the world’s largest producer of almonds is the United States. Usually, the almonds you can find in stores have the shell removed, revealing the edible nut inside. You may have eaten almonds, but do you ever wonder what the health benefits of almonds are? Read on to find out.
Almonds have an impressive nutrient profile. A one-ounce serving (28 grams) of almonds contains:
• Vitamin E: 37% of the RDI
• Magnesium: 20% of the RDI
• Manganese: 32% of the RDI
• Fat: 14 grams
• Fiber: 3.5 grams
• Protein: 6 grams
RDI = Reference Daily Intake
They also contain vitamin B2 (riboflavin), copper, and phosphorus.
Vitamin E is a family of fat soluble antioxidants. It tends to build up in the cell membranes in the body, protecting cells from oxidative damage. Almonds are among the best sources of vitamin E, with just one ounce providing 37% of the RDI.
Studies have linked a higher vitamin E intake with a lower incidence of heart disease, cancer, and Alzheimer’s disease.
The magnesium in almonds may help lower blood pressure levels. High blood pressure is a leading driver of heart attacks, strokes, and kidney failure. A deficiency in magnesium is linked to high blood pressure.
Studies show that addressing magnesium deficiency can help reduce blood pressure. If you don’t meet the dietary recommendations for magnesium, try adding almonds to your diet.
High levels of LDL cholesterol (also known as bad cholesterol) in the blood is a known risk factor for heart disease. A person’s diet can have a major impact on LDL levels. Some studies show that almonds can effectively lower LDL.
One study found that eating 1.5 ounces of almonds per day lowered LDL cholesterol by 5.3 mg/dL. Participants also lost belly fat.
Almonds may help improve lipid levels in the blood. This can be beneficial for heart health. A 2014 study found that almonds reduced blood pressure, improved blood flow, and increased the levels of antioxidants in the bloodstream. The participants were healthy males 20 to 70 years of age who took 50 grams of almonds per day for four weeks.
Researchers believe this may be due to the vitamin E, healthy fats, flavonoids, and fiber in almonds. To obtain these benefits, they recommend eating a handful of almonds each day.
Nuts are low in carbohydrates, but high in healthy fats, protein, and fiber, making them a good choice for people with diabetes. Another health benefit of almonds is that they are rich in magnesium.
Magnesium is involved in over 300 processes in the body, including blood sugar control. The RDI for magnesium is 310 to 420 mg. Two ounces of almonds provide 150 mg of this important mineral.
Did you know that 25 to 38% of people with type 2 diabetes are deficient in magnesium? Correcting this deficiency can lower blood sugar levels and improve insulin function. It could also lead to a reduction in insulin resistance.
Almonds are a good source of antioxidants. Antioxidants protect against oxidative stress that can damage molecules in the cells and contribute to aging, inflammation, and diseases.
A clinical trial done on male smokers found that 3 ounces of almonds per day reduced oxidative stress biomarkers by 23 to 34% over a 4-week period. The findings support another study which found that eating almonds with meals reduced markers of oxidative damage.
Almonds are low in carbs but high in fiber and protein. Both fiber and protein can make you feel full. Feeling full can help you lose weight, as you will be less tempted to eat snacks.
One study showed that a daily 1.5-ounce serving of almonds significantly reduced hunger and desire to eat. This makes almonds a weight loss-friendly food.
The health benefits of almonds are truly impressive. They contain many essential nutrients. Thankfully, you can incorporate them into your diet in so many ways. You can eat almonds raw or toasted, or add them to dishes. They are available sliced, flaked, slivered, and as oil, flour, butter, or almond milk.
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Why is knowing how to boost your immune system important? A new disease, COVID-19 (also known as the novel coronavirus) recently became the top headline on practically every major news network. It has become a public health emergency, not only in China where it originated, but also globally. As of now, there’s still no cure for the disease. Actually, many diseases caused by viruses have no cure. Your best defense is to have a strong and healthy immune system.
It’s normal to feel stressed once in a while. But if stress drags on for a long time, it can make you more vulnerable to illness, from colds to other infections. Chronic stress suppresses your immune response and stimulates the release of the hormone cortisol. Cortisol interferes with the T-cells’ (a type of white blood cell) ability to reproduce and receive signals from the body. This hormone also reduces IgA (Immunoglobulin A), which lines the gut and respiratory tract, and is the first line of defense against pathogens.
To keep your stress in check, include meditation or yoga in your regular routine. Another thing you can do is to practice breathing exercises like the 4-7-8 technique. Here’s how to do it: Empty your lungs of air. Inhale quietly through the nose for 4 counts. Hold your breath for 7 counts. Exhale through the mouth, making a “whoosh” sound, for 8 counts.
Vegetables are loaded with nutrients that are essential for a healthy immune system. For a healthy liver, include cruciferous vegetables like kale, broccoli, and cabbage to your diet. A healthy liver is important in the body’s natural detoxification process. To boost your immune system, make sure to also eat a balanced diet.
Vitamins A, B6, C, D, E, and the mineral zinc can help boost the strength of your immune system. In particular, vitamin C is well-known for supporting a healthy immune system as well as being an antioxidant that fights free radicals in the body. Foods rich in vitamin C include oranges, strawberries, grapefruit, and spinach.
Herbs like Echinacea, Astragalus, Andrographis, and Elderberry can help reduce the severity and duration of illness. On top of that, using vitamin and mineral supplements can provide the necessary nutrients for a strong immune system. Zinc is one mineral that helps the immune system function properly. It also plays a role in cell division, cell growth, and wound healing.
Try to get regular, moderate exercise for a minimum of 30 minutes, three to five days a week. It can help your body’s immune system to fight infection. If you don’t exercise regularly, you are more likely to get colds than someone who does. Exercise can also boost the body’s “feel good chemicals”, or endorphins, and help you sleep better, both of which are good for your immune system.
Smoking not only increases the risk of cancer, but also impairs the immune system. It can have a negative impact on a person’s adaptive and innate immunity. Smoking can also increase the chance of developing harmful pathogenic immune responses and reduce the effectiveness of your immune system’s defenses.
Sunlight is essential to the production of vitamin D in the body. This vitamin is important for a healthy immune system, as it helps the body produce antibodies. Low levels of vitamin D in the body have been linked to respiratory problems. An early morning brisk walk in the sunlight for 10 to 15 minutes will ensure that sufficient vitamin D is produced in the body.
Some say that “laughter is the best medicine.” Laughing is good for you. It reduces the levels of stress hormones in the body and boosts a type of white blood cell that fights infection. In fact, just anticipating a funny event can have a positive effect on the immune system. In one study, men were told three days in advance that they’re going to watch a funny video. The result — their levels of stress hormones dropped.
You may have noticed you are more likely to catch colds or other infections when you’re not getting enough sleep. And if you’re not getting enough sleep, that can lead to higher levels of stress hormones. It may also lead to more inflammation in the body. Although researchers are not exactly sure how sleep boosts the immune system, it is clear that getting enough — 7 to 9 hours a day for an adult — is key to good health.
The immune system is the body’s first line of defense against “alien” microorganisms entering the body. The stronger your immune system, the lesser the chance of you falling ill. As discussed above, how to boost your immune system involves healthy eating, reducing stress, having a positive outlook, doing regular exercise, and getting enough sleep.
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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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