useful exercise and health info

[hopewas]

if you want useful info on how to exercise and what to eat to build muscle..you'll find all the info you need below ...


exercises for all body parts including videos that show you how to do them properly :

http://www.exrx.net/Lists/Directory.html


what foods to eat :

Fruits

* Apples
* Avocados
* Bananas
* Cantaloupe
* Pears
* Plums
* Graps
* Kiwi fruit
* Apricots
* Nectarines
* Peaches
* Berries
* Oranges
* Grapefruit

Vegetables

* Asparagus
* Artichokes
* Bell peppers: Red and green
* Brocolli
* Cauliflower
* Brussels sprouts
* Carrots
* Celery
* Corn
* Eggplant
* Peas
* Green beans
* Lettuce
* Cabbage
* Collard greens
* Salad mix
* Spinach
* Tomatoes
* Mushrooms
* Cucombers
* Onions
* Green Onions
* Potatoes
* Sweet Potatoes
* Zucchini and other squash
* Garlic

Dairy Products / Eggs

* Cheese
* Cottage cheese
* Ricotta cheese
* Egg whites (great protein source)
* Egg substitute
* Light margarine
* Milk
* Sour cream
* Tofu
* Yogurt

Staples

* Peanut butter
* Almonds
* Walnuts
* Brown rice
* White rice
* Wild rice
* Flour
* Bulgur
* Couscous
* Wheat germ
* Lentils
* Dry beans
* Dry split peas
* Garlic powder
* Imitation butter flavoring
* Cajun spices
* Mexican spices
* Spices & flavoring
* Vanilla flavoring
* Sugar-free sweetener
* Canola oil
* Olive oil
* Cooking spray
* Raisins and other dried fruit
* Flaxseeds

Canned Goods

* Tuna
* Salmon
* Black beans
* Kidney beans
* Lima beans
* Garbanzo beans
* Green beans
* Peas
* Spinach
* Tomatoes
* Soup (low-fat, low-sodium)
* Broth
* Pineapple
* Peaches
* Pears
* Applesauce (unsweetened)
* Tomato sauce

Pasta & Sauce

* Spaghetti
* Macaroni
* Noodles
* Nonfat pasta sauce

Meat / Poultry & Fish

* Chicken breast
* Precooked chicken strips
* Beef pot roast
* Round steak
* Pork tenderloin
* Lean ground beef
* Lean ground turkey
* Turkey breast fillets
* Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
* Scallops
* Venison
* Canadian-style bacon
* Leg of lamb
* Lean ham
* Lean deli meats

Nuts

Various Nuts & Respective Nutrition Content (Per One Ounce Serving) Nut Total Calories Protein (g) Carbohydrates (g) Fiber (g) Fat (g)
Almonds 167 5.7 5.8 0.8 18.8
Brazil Nuts 186 4.1 3.6 0.7 18.8
Cashews 160 5 8 0.9 13
Hazelnuts 188 2.8 5.1 2 18.8
Macademia Nuts 220 2 3 2 22
Peanuts 170 7 5 2.3 15
Pecans 187 2.3 6.3 0.5 18.4
Pine Nuts 161 6.8 4 1.3 14.3
Pistachio Nuts 171 4.2 7.8 3 15
Walnuts, black 172 6.9 3.4 1.4 16

Frozen Foods

* Strawberries
* Blueberries
* Peaches
* Orange juice
* Fruit juice bars
* Asparagus
* Broccoli
* Soybeans
* Other vegetables
* Cooked frozen shrimp
* One-package meats
* Healthy frozen dinners

Beverages

* Bottled water
* 100% fruit juices: orange, apple, grapefruit
* Tomato juice
* V8 juice
* Diet soda
* Coffee
* Tea


Snacks

* Whole-wheat pretzels
* Low-fat chips
* Popcorn
* Rice cakes
* Whole-wheat crackers
* Sherbet
* Energy Bars
* High Protein Bars
* Low Carb Bars
* Soy Nutrition Bars
* Well Balanced Bars

Supplements

* Nutrition Bars
* Vitamins / Minerals
* Glutamine
* Creatine
* Protein Powders
* Soy Products
* Ephedra Free Thermogenics


Breads

* Bagels
* English muffins
* Pizza crust
* Rolls
* Sourdough bread
* Tortillas (low-fat)
* Whole-wheat bread
* Whole-wheat pita bread

Condiments

* Balsaimc Vinegar
* Chives
* Chopped Vegetables (green peppers, onions, tomatoes)
* Garlic
* Honey
* Horseradish
* Lemon Juice
* Low-fat salad dressings
* Mustard
* Non-fat Mayonaisse
* Pepper
* Salsa
* Vinegars
* Wasabi

Condiments to use Only in Moderation

* Canola
* Flaxseed
* Italian Dressing
* Mustard
* Mayonnaise (Fat-free)
* Olive Oil
* Salsas (Oil Based)
* Soy Sauce

Condiments to use Sparingly

* Cocoa Butter
* Cooking Oil Sprays
* Cottonseed Oil
* Garlic Salt
* Onion Salt
* Ketchup
* Mustard (Regular)
* Palm Oil
* Salt
* Soy Sauce

Condiments to Avoid

* Butter
* Coconut Oil
* Lard
* Margarine (Regular)
* Mayonnaise
* Palm Kernel Oil
* Vegetable Shortening

Cereals

* Cheerios
* Oatmeal
* Raisin Bran
* Shredded Wheat
* Wheat Chex
* Other whole-grain cereals

 

[hopewas]

Best food tips to help lose weight

http://www.weightlossforall.com/food-lose-weight.htm

 

[CCS]

lists pretty much everything. Not so helpful.

 

[hopewas]

lists pretty much everything. Not so helpful.

:firing: :freak:

 

[Margaret Davis]

Thank-you for sharing such a great post!

 

[Afro_Vacancy]

For losing weight:

- Fewer snacks, fewer meals, have a smaller number of larger meals;
- More fat, fewer carbohydrates;
- Intermittent fasting, long-term fasting if you can;
- High-intensity interval training is the better form of cardio;