Top 5 best foods for health

Top 5 best foods for health

 

  1. Cinnamon:

When it comes to spices, cinnamon has proven to be one of the most powerful ingredients you can use in your recipes. It is one of the top anti-oxidants in the world. Cinnamon reduces the formation of free radicals in your body. It also helps to control your blood sugar levels. Take advantage of this wonderful spice by implementing it to your diet.

best foods for health

  1. Olive oil:

The health benefits of this oil are amazing and that’s why it is part of our top best foods for health. Replacing your butter with some extra virgin olive oil can reduce the effect of aging. It can prevent cancer and a study showed that it’s benefic on your cardiovascular system. I personally use it every day in my salad and the taste is awesome. Yet, this is a cheap way to get great benefits into your diet.

best foods for health

  1. Dark chocolate:

Be careful to choose dark chocolate and not milk chocolate because they are totally different. Also, try to pick the highest percentage of cacao. This chocolate is very nutritious because it contains a good amount of fibers. It’s loaded with anti-oxidants and it helps to prevent heart diseases. Eat it right before a meal if you feel too hungry. It will help you feel fuller, so you won’t binge yourself with good foods.

best foods for health

  1. Onions:

First of all, when it comes to cooking, onions brings amazing flavors to your meals. It is not only tasty, it has great health benefits. For a long time, it has been used to reduce inflammation. If you have any type of skin issues, inflammation is probably the cause. It is also great to control your blood sugar levels. When you cook the onions, they will lose their nutrients as for almost every vegetable. Eat them raw as much as possible.

best foods for health

  1. Honey:

If you are lacking of energy in the morning, add some honey on your bread. Your immune system will appreciate that you feed yourself with this amazing food. It is anti-oxidant rich and it has anti-cancer properties. Honey is also amazing to use on your skin. Your body’s largest organ needs to be well moisturized, that’s exactly what honey is capable of doing.

best foods for health

top 5 protein foods for vegans

Top 5 protein foods for vegans

 

  1. Lentils:

    Lentils (Lens culinaris) are loaded with fiber and protein. Who says you have to eat meat to get enough protein in your diet? They are very cheap and it is very easy to cook. I personally mix them with my brown rice, the taste is incredible. For a 100g serving, lentils provide 26g of protein, 1g of fat and 60g of carbohydrates which are mostly dietary fibers.top 5 protein foods

  1. Quinoa:

    This is great to start your day with. Not as high in protein as beans ,but, for a cereal, it’s very good. For a 100g serving, 14g are from proteins, 6g come from fat and 64g are from carbohydrates. Quick and easy to cook, this is the perfect example to replace an unhealthy breakfast.

top 5 protein foods

  1. Beans:

    Feeling hungry after you left the table is not fun. If you are looking for something to fill you up, beans are perfect. They are loaded in fibers and for a 100g serving, you can easily get 22g of proteins. It’s rich in magnesium, iron and calcium. I recommend letting them soak in cold water for about 12 hours before you cook them. Make sure you change your water at least two times during this process to clean them as much as possible.

top 5 protein foods

  1. Tofu:

    An excellent source of iron and calcium, tofu replace your traditional meat very well. For a 100g serving, you will have 8g of protein for only 70 kcal which is very good. You must press and drain your tofu before cooking it. Add some BBQ sauce and mix it with vegetables to get a real good meal.

top 5 protein foods

  1. Green peas:

    Legumes are a very good source of protein and it’s way cheaper than meat. Green peas are loaded with proteins and fibers so they are part of our top 5 protein foods. A serving is worth a cup of milk, so around 8g of proteins. They are low in calories and have a lot of nutrients such as vitamin K, all B vitamins, zinc, folate and much more. I would recommend freezing green peas because they retain their color and texture more than canned ones.top 5 protein foods

Calisthenics nutrition

Calisthenics nutrition diet to lose bodyfat

Nutrition is the most important thing when it comes to changing the way your body looks. It can’t be achieved with the training part only. Food is your body’s fuel so it’s best to eat according to your goals. A calisthenics nutrition diet is very important and it’s what’s going to make your workouts better. Using the right supplements can increase your results.These days, there is so much nutrition plan, it’s hard to stick to one in particular. So here I will explain how you can lose body fat with a simple diet adjustment.calisthenics nutrition diet

First, you must know your caloric maintenance level. It’s easy to calculate when you use the proper website. It’s going to give you an estimated amount of calories you need to maintain your everyday bodyweight. According to your goal (dropping body fat) you must decrease your calories below your maintenance level. It’s that easy! Let’s use an example. Let’s say that I have a little bit of muscle and I am doing moderate physical activities during the week, so I need 2200 calories every day to maintain my current weight. To start losing weight, I should eat around 2100 calories or less. It’s safe to always begin to reduce your calories slowly and gradually.

One day, you will hit a plateau. What I mean by that is, you won’t shed bod yfat anymore, even if you are below your maintenance level. When this happens, there are some solutions that you can apply. I would recommend to carb up. Which means that you will increase your calories by about 20% over your maintenance level. During that day, you must consume the majority of your calories from carb sources. Your protein and fat should be kept relatively low. This is going to boost up your metabolism. Carbing up should be done once you reach a plateau, or when you are getting really low in body fat.

A calisthenics nutrition diet is very important to enhance your training results. Shedding body fat is as simple as 1+1. It’s all maths! Picking up foods that are lower in calories and make you feel fuller is the key. Add vegetables and a moderate amount of fruits. Try to eat the majority of your carbs around your training session. Carbs are most absorbed right after your workout because your muscles need recovery energy.

 

Daily calisthenics routine

Daily calisthenics routine

Training is a habit. Consistency and dedication is what will bring you results in the long run. You have to establish a daily routine for everything if you want to be successful in life. A daily calisthenics routine is awesome to incorporate into your everyday life because you can do it at home and without any specific equipment. It’s a quick and easy way to achieve your goals and to be healthier. You should also think of adding a nutrition program to enhance your results since your food is your fuel. The body can dramatically change with a proper diet. Try to exercise every day, even if it’s just pushups and situps. This is going to be beneficial for your body to wake it up. Even if it’s in the morning or at night, Daily calisthenics routinethere is always a place in your day to incorporate a quick workout routine. Spend some time outside in the park and play around with bars and benches you can find. That is why calisthenics is awesome: you can literally do it anywhere. Set up a time and follow this quick routine step by step to lose fat and build muscle:

First, you have to warm up. Jumping jacks and rope swings are very good to warm up because the complete body is able to move. The most important thing is to let the blood flow.

Secondly, stretch for about 5 to 10 minutes. It’s important because it prevents from injuries that can occur during the workout. Also, it’s beneficial for your muscles flexibility. After that, you can start your workout.

– Clapping pushups

– Squats

– Crunches

– Close grip pullups

– Walking lunges

– Pike pushups

– Jumping jacks

The repetitions are very different from individual to individual. Start with low reps, then add some as you feel more comfortable with your routine. You should, at least, do 3-4 sets to make sure your muscles are tired at the end.The  daily calisthenics routine should be done a couple of times a week. Of course, if you are a beginner, you should start slowly and add more session as time goes by.

Calisthenics exercises list

Calisthenics exercises list

There are a wide variety of exercises for calisthenics. First of all, we want to separate the beginner exercises with the advanced ones. Let’s just use our calisthenics exercises list that applies to all difficulty levels.

 

     

  • Pushups
  • Pullups
  • Dips
  • Situps
  • Muscleups
  • Squats

As you can see, every workout is based on these important basic exercises. The muscles are all targeted with these moves. Legs, arms, chest, ABS, back and shoulders will all be involved. The variation of an exercise is the key to make sure you focus on the other areas of your body and to make sure you enjoy your routines. Here is a quick calisthenics exercises list that shows you the movements, it’s variations and the muscles they rely on:calisthenics exercises list

           Pushups :

  • Close grip : triceps and inner chest
  • Shoulder width grip : Chest , triceps, shoulders (front deltoid)
  • Wide grip : Chest, shoulders (front deltoid)
  • Pike : Shoulders, triceps
  •  Pullups :
  • Reverse palms : Biceps, back
  • Palms facing forward: Back, biceps
  • Wide grip: Back, biceps
  •  Dips :
  • Close grip : Triceps, shoulders
  • Wide grip : Chest, triceps, shoulders
  •  Situps : ABS are the only targeted area
  • Crunches : upper abs
  • Leg raises : lower abs
  • Side crunches: Obliques (serratus area)
  • Muscleups:
  • Close grip: triceps, back
  • Wide grip: back,triceps
  • Squats :
  • Walking lunges: Hamstrings, quadriceps, calves
  • Jumping squats: Quadriceps, hamstrings, calves
  • Pistol squats: Quadriceps, hamstrings, calves
  • Calve raises: Calves

 

The calisthenics exercises’ list can include more variations, but if you stick to these, you will properly target your overall body. Some movements require much more practice. It’s best to learn the fundamental such as pushups and pullups before incorporating advanced moves such as muscle-ups. Don’t forget to work your legs since it’s your biggest muscle group. People tend to skip the legs because it is not a show muscle. Working legs is very important and it will help you build your core muscles as well.

Military calisthenics workout routine

  • Military calisthenics workout routine

Why does every military seem so strong and have so much endurance? Of course they are training everyday and they have a good diet, but you can also achieve a physique like that without attempting a boot camp.

You must be very dedicated and work hard to change your body for good. Teamwork is very important when you are in the army. Working with a partner is always a good thing because you will both have the motivation to push each other beyond your limits. A good friend will be able to spot you and to tell if you are doing a movement the wrong way.

Here’s a military calisthenics workout routine to promote strength, endurance and muscle gains. Make sure you have a pull-up bar to be able to perform all the movements.

Stretch and warm up for 10 minutes then:

  • Pullups (wide grip) 10-15
  • Close grip pushups (diamond pushups) 20-30
  • Plank (hold it for as long as possible on your elbows)
  • Burpees: 20-25
  • Leg raises: 15-20
  • Wide grip pushups: 10-15
  • Walking lunges (until failure)

Military calisthenics workout routine

 

 

 

 

 

 

The exercises are designed to work the majority of your muscles. You can also modify the sequence of the routine. Track your results on a paper and try to increase your reps every week.

Stick to this routine until you plateau, which means you do the same reps week after week. When this happens, you have to switch things up. Try a new workout routine and after a while you can get back to it and keep making progress.

Make sure to perform the exercises correctly to avoid any injuries. Warming up is also essential to make sure you bring as much blood flow to your muscles as possible. This is going to stimulate your mind-muscle connection. Allow yourself some rest between the sets and perform this military calisthenics workout routine 3-4 times a week for maximum benefits.