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author: Lori Zikuska | 22.05.2019 at 13:57 | 0 Comments

Top vegan nutrition tips for better fitness and health without animal foods: Vegan nutrition

Is this form of nutrition suitable for me and what exactly are its features? In the amin4u blog we introduce you to different types of diets for a fit, healthy life. This time, one without any animal products: Vegan.

#1 Top vegan nutrition tips for better fitness and health without animal foods: Vegetarianism and veganism

You could say that veganism is a stricter version of vegetarianism. While vegetarians do not eat meat or fish, in addition, vegans do not eat any other animal products, such as milk, eggs or honey. For many vegans, this lifestyle extends much further than nutrition. For example, they avoid cosmetics that contain animal ingredients such as some E-dyes from lice. Also, many garments contain animal fibres, for example wool sweaters, or are made of leather, such as shoes or leather jackets. Vegans therefore opt for imitation leather or synthetically manufactured fibres and make-up products that contain no animal derivatives and have not been tested on animals.

#2 Top vegan nutrition tips for better fitness and health without animal foods: The benefits of vegan nutrition

For many vegans, there are a number of reasons for their choice of diet, which are not necessarily related to food: The avoidance of animal products logically protects both wildlife and the environment, because for the production of plant foods, far less water and land is required than for animal products. In addition, for humans, a pure plant-based diet has benefits: a significantly lower risk of heart attack, lower cholesterol and a lower risk of diseases such as cancer, osteoporosis, appendicitis, arthritis, obesity and diabetes. Many athletes also enjoy the benefits of this type of diet. Incidentally, the intake of protein is not a problem at all, because even among plant foods there are real protein bombs, especially legumes and tofu. And in an emergency, there is always amino4u. 

Top vegan nutrition tips for better fitness and health without animal foods
 

#3 Top vegan nutrition tips for better fitness and health without animal foods: This is how to get started on a vegan lifestyle

For those who are afraid to go straight into it, they can first transition from meat eater to vegetarian and then gradually approach a vegan diet. Before making any major change in diet, it is always advisable to talk to your doctor to clarify any personal health risks. The vegan diet allows you to eat what tastes good for you. In addition, you can also pay attention to what your body needs: Athletes require a lot of protein from nuts, lentils or beans, women often need more iron, which is found in dried fruit and green vegetables. If you eat a balanced diet, the doors to veganism are open to you. Some exceptions: Vitamin B12 is not present in pure plant foods and should therefore be taken as a supplement.

As a reader of our article “Top vegan nutrition tips for better fitness and health without animal foods: Vegan Nutrition”, you might also be interested in the following articles in the amino4u Fitness Blog:

5 TOP NUTRITION TIPS FOR STARTING OFF AS A VEGETARIAN: THESE TIPS CAN HELP YOU WITH A SUCCESSFUL START TO VEGETARIAN LIFE
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOOD FOR MORE MUSCLE STRENGTH
TOP HIGH CARB LOW FAT NUTRITIONAL TIPS FOR FITNESS AND HEALTH: ADVANTAGES OF HIGH CARB LOW FAT
TOP TRAINING AND NUTRITION TIPS FOR MUSCLE BUILDING: TRAIN MORE MUSCLES WITH SPORTS AND NUTRITION
TOP NUTRITION TIPS - HOMEGROWN SUPERFOODS: HEALTHY AND CHEAP FOOD DIRECTLY TO YOUR DOOR

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author: Lori Zikuska | 07.05.2019 at 13:30 | 0 Comments

Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right

You want a fit and muscular body? Becoming ripped means having the right diet, eating in a calorie surplus and doing strength training with specific exercises and the correct form.

#1 Top Training and Diet Tips for Building Muscle: How hypertrophy works and reasons to build muscle

The process of building muscle is called hypertrophy. During this process, your body lets the individual muscle fibers grow thicker so that the whole muscle can get bigger. In order to get to this point, you need to put more stress on your muscles than usual. This leads to tiny micro-cracks in the musculature which are then repaired by using supercompensation and by making the muscle thicker so it can withstand future stress.
Why do we even want to build more muscle? Having a fit and aesthetically good-looking body is the one thing, but there are many other reasons for building more muscles: Muscles can help you lose weight because they burn calories, they protect bones and joints from breaking, keep you fit in old age and prevent pain. Chronic back pain for example is often due to poor posture and a weak back musculature.
Calorie surplus and the right diet for more muscle - Top Training and Diet Tips for Building Muscle
#2 Top Training and Diet Tips for Building Muscle: Workouts and training for stronger musculature and building muscle

Only regular and targeted strength training can build muscle. It’s best to train 2 to 3 times per week for about 30 minutes up to an hour. Use the Big Five as a basis for your training. These exercises are squats, deadlifts and pull-ups as well as the bench press and shoulder press. Choose a weight that allows you to perform just 8-12 reps per set. Use two seconds for each movement phase and hold for one second in the static phase. If you’re unsure whether or not you’re using proper form when performing any exercises or which training plan works for you, ask a personal trainer or someone at your gym for help. Wrong form or posture leads to incorrect stress and can harm your joints. The most important, however, is recovery after your workout. Muscles can only grow when you’re resting, so take breaks of 48-72 hours between training sessions.

#3 Top Training and Diet Tips for Building Muscle: Calorie surplus and the right diet for more muscle

Unfortunately, working out alone will not do the trick. Your diet plays an even bigger role. If you want to build muscle – gaining more muscle mass, that is –, your caloric intake has to be more than what your body burns each day. On top of that, your body needs protein to repair the muscles and let them grow. It is recommended to eat 5 to 6 meals spread across the day, and to consume a total of 0.5 to 1 g of protein for every pound you weigh.
Directly after your workout, you should support your body with proteins and carbohydrates. amino4u is perfect for your protein intake because it contains all essential amino acids and is available in your bloodstream within 23 minutes.

Since you read our article “Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP HIGH CARB LOW FAT DIET TIPS FOR FITNESS AND HEALTH: THE BENEFITS OF HIGH CARB LOW FAT
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP ATHLETIC VALENTINE’S DAY TIPS FOR FITNESS AND HEALTH COUPLES: FITNESS AND WORKOUT TIPS FOR COUPLE SPORTS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
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author: Lori Zikuska | 23.04.2019 at 13:21 | 0 Comments

Top Diet and Fitness Fasting Tips for Ramadan or Detox: Stay healthy and fit during a fasting period, Ramadan or a juice fast

In general, fasting means partially or fully renouncing food, beverages or drinks and tobacco. In that process, there are a few things to consider when it comes to working out and fitness.

#1 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Reasons for fasting and benefits of a fast

Many people fast as a tradition and for religious reasons. Many Christians give up meat or sweets during their 40-day fasting or Lenten period before Easter. This year, that was between March 6th and April 18th. In this day and age, more and more Christians decide to fast material things such as smartphones or plastic. Muslims, on the other hand, refrain from eating or drinking anything from sunrise to sunset during their fasting month, Ramadan, which is between May 6th and June 4th of this year.
Aside from religious reasons, there are also other ways to fast, such as therapeutic fasting or fasting cures. Fasting periods can vary a lot, from a couple of hours when doing intermittent fasting up to over a week. The intensity is also variable depending on the concept: During the fast, you either don’t eat or drink at all, sometimes you are allowed to have zero-calorie drinks, or you drink specially made juices. Fasting can help you lose weight as well as purge and flush out toxins.

#2 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Avoid side effects and hunger when fasting

There is one main rule for therapeutic fasting: If you’re hungry, you’re not fasting – and if you do the fast correctly, you’re not hungry. Nonetheless, you might experience hunger or cravings from time to time, just as people who do intermittent fasting experience it. Try drinking some water or unsweetened tea. Those who are fasting for Ramadan, however, also don’t drink anything during the fasting hours. In this case, the only solution is trying to distract yourself, thinking about something else, and continuing with your day. Or maybe ask someone to try out a new activity?
A healthy body will not come to any harm from fasting, whether it be religious or therapeutic. That means, every healthy adult can fast. On the other hand, those who suffer from sickness or are weakened by age as well as pregnant or breastfeeding women should be careful. This is for example established in Islam and also to be considered with other forms of fasting. For anyone fasting for over a week without any food, it is also recommendable to take vitamins and minerals like sodium, potassium or magnesium to help the body. During a juice cleanse, the body can get vitamins from the fruit and vegetable juices.
Avoid side effects and hunger when fasting - Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips
#3 Stay Fit and Healthy When Fasting with Top Diet and Fitness Tips: Workouts and training during fasting periods

As a general rule, working out is healthy and also possible when fasting. However, you should listen to your body and take a break when you experience side effects such as shaking or dizziness. High-performance sports are only advisable to those who have a lot of experience with both training and fasting. If you’re not sure, it’s always best to talk to a doctor in advance.
Bonus Tip: When fasting, your body will start burning fat depots first before tackling muscle mass. If you’re still worried about muscle loss when fasting for non-religious reasons, try taking amino4u before and after training. It’s almost calorie-free while still providing all essential amino acids.

Since you read our article “Top Diet and Fitness Fasting Tips for Ramadan or Detox: Stay healthy and fit during a fasting period, Ramadan or a juice fast”, you might also be interested in the following posts on the amino4u Fitness Blog:
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TOP DIET AND FASTING TIPS FOR FITNESS AND HEALTH: THE INTERMITTENT FASTING TREND
5 TOP DIET TIPS FOR BECOMING A VEGETARIAN: THESE TIPS MAKE STARTING A VEGETARIAN LIFE EASY
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
TOP 3 SPORTS, TIPS AND IDEAS FOR OVER-40’S: STAY HEALTHY AND FIT AS YOU AGE
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author: Lori Zikuska | 05.03.2019 at 11:08 | 0 Comments

Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend

What do I have to consider when it comes to nutrition and which diet is right for me? On the amino4u blog, we present you with top information and tips for every diet. Intermittent fasting means eating only during a small window of time and fasting the rest of the day to burn fat, while increasing muscle mass.

#1 Top Diet and Fasting Tips for Fitness and Health: Methods like LeanGains, the Warrior Diet or One Meal A Day

Just like many other forms of nutrition, intermittent fasting, or IF, is technically not a short-term diet, but a long-term dietary change. Intermittent is another word for interrupted, so IF doesn’t mean you’re permanently refraining from food. Instead, you’re switching between eating periods and fasting periods during the day or week. There are various models for the ratio between the two:
The most popular way to do IF is the so-called LeanGains or 16/8 method, that requires a 16-hour fast. During the remaining 8 hours of the day, for example from 12 to 8 pm, you consume all of your meals. The Warrior Diet implements a 20-hour-fast and leaves only 4 hours for eating. The concept is brought to a boil with OMAD, One Meal A Day, which means fasting for 23 hours and eating only one meal per day, as the name suggests. Some also swear by the 5:2 method. This concept means you eat as you normally would for 5 days per week and then reduce your caloric intake to 25% on the remaining two days.

#2 Top Diet and Fasting Tips for Fitness and Health: The benefits of intermittent fasting

Primarily, intermittent fasting is supposed to help you reduce your body fat percentage without losing muscle. Many even report that they can easily build more muscle on this diet. However, IF does not only have aesthetic advantages, it also comes with various health benefits: Better cell regeneration, increased production of HGH (a hormone that increases muscle growth), lower blood pressure, and an immune system boost can result from intermittent fasting. Even diseases like diabetes, Alzheimer’s or dementia can be prevented with this way of eating.
Top Diet and Fasting Tips for Fitness and Health
#3 Top Diet and Fasting Tips for Fitness and Health: How to start intermittent fasting

Nevertheless, there are a few things that you should consider before giving this diet a try.
You might experience hunger or cravings along with a weaker performance in the first couple of days after making the change. This should sort itself out after a short period of time. It’s important that you continue to monitor the total caloric intake during a day – just because you’re eating one meal less doesn’t mean you should binge on fast food for the remaining ones. Experts recommend eating the biggest meal as the first meal of the day or after working out. Despite all the advantages, however, there are some groups of people who should be careful with intermittent fasting: The concept can backfire if you’re pregnant or suffering from certain illnesses, such as eating disorders.
For the others, it is advisable to start with the 16/8 method as a beginner, simply because most people find it easiest to just skip or postpone breakfast.

Since you read our article “Top Diet and Fasting Tips for Fitness and Health: The intermittent fasting trend”, you might also be interested in the following posts on the amino4u Fitness Blog:
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TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
TOP 5 MARATHON RECOVERY TIPS: HOW TO PERFORM BETTER AND RECOVER QUICKER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
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author: Lori Zikuska | 19.02.2019 at 11:35 | 0 Comments

Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age

We are all getting older, and it is not only in our genes how fast we age. Exercise is still the best anti-aging treatment! And it’s never too late to start. We have the best sports and tips for you that will have you fit and healthy in no time, far beyond 40.

#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?

Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.

Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.

#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?

Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Stay healthy and fit as you age - Top 3 Sports, Tips and Ideas for Over-40’s
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.

#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?

A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!

Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
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