Is fitness and physical activity for health important to you? If your answer is ‘yes’, then follow me as I give you an x-ray of the importance of fitness and physical activity for your health. You need to be physically active to maintain fitness and general wellbeing.
Fitness and physical activity
Long life, good health, and physical fitness are the rewards of being active mentally, physiologically, and psychologically. Yes, you will look and feel better physically and in your mind, sicknesses and diseases will reduce, as you get busy with physical activities. You do not need to get worried about how you can reduce your weight because naturally, physical activities will keep you fit and in better shape enabling you to carry out other home tasks, your brain will become very active, and you can be able to interact with others very well.
Do you know that you can experience symptoms of depression, anxiety, fatigue, diabetes, coronary heart diseases, osteoporosis, high blood pressure, obesity, colon cancer, and even premature death if you are not physically active? You will also enjoy your sleep whenever you sleep because your body is physically active with several meaningful tasks. If you can dedicate only thirty minutes a day towards engaging in physical exercises or activities, it shall save you from a lot of potential future sicknesses and diseases.
Fitness
The ability to perform and accomplish physical activities is fitness. When you have the vigour and vitality to feel well even in the least sense, you can say you are physically fit. After some rigorous exercises, you can calm down those achy ankles and thighs with a cold-water bath; you can add some cubes of ice depending on the degree of the pain or injury you sustained. This is the secret of top athletes. If you want to keep fit, you need to watch your diet and make sure you do not consume those meals that will endanger your health. Eat foods rich in protein and fiber.
Proteins contain a good amount of amino acids that are needed for the reparation of damaged tissues and cells, and the overall maintenance of the body. Some foods, rich in protein, are grains like wheat, corn, and rice; there are the meat, milk, and other leguminous products like beans, soya beans, etc. The fibrous foods are your fruits and vegetables, which are rich in vitamins and antioxidants. These substances are regarded as brain fuels that help to ignite the receptor cells of your brain for proper cognitive ability and high mental prowess and performance.
Physical health
Take care of your physical health as much as possible with good food and nutrition, enough physical exercises and activities. You need to indulge in qualitative physical activities as much as you need to eat food for survival and good health.
Muscle building
But, if you want to keep fit and build your muscles, you need to eat foods that will help you to achieve positive results; you will also engage in body building exercises. Most people have misunderstood bodybuilding foods like beef, chicken, rice, oatmeal, eggs, sweet potatoes, salmon, tuna, and others to muscle building foods. These muscle-building foods are made to build your muscles exclusively, even if you are skinny. It is not intended to get you fat but for muscular growth and development. Some of the muscle building foods are quark, skyr, rice cakes, baked beans, Bircher muesli, trail mix, granola, smoothies, bagels, and yoghurt.
Do you want to build your muscles? Let us examine these muscle-building recipes in details and see how they can help you to achieve your goals.
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Yoghurt
The yoghurt is a very rich source of muscle building food that can make a difference in your body if you can mix a measure of protein powder into it, stir, and refrigerate for about fifty minutes. Then you will enjoy protein-rich yoghurt.
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Bagels
Bagels are very rich in calories, which your muscles need to grow and develop well. You will get over 200kcals in a typical bagel and over 40g of carbs. You can enjoy your bagel meal with peanut butter, cinnamon, and raisin. It is a good meal to be used for your exercises and workouts as they have a very high glycemic index; and it is regarded as a lifesaver as one contains about 600kcals, 55g of carbs, and over 30g of protein. You can also enjoy your bagel with honey and banana, cream cheese and smoked salmon, and other recipes you can make because it is a versatile food product. You eat it according to your taste.
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Smoothies
Enjoy the delicious taste of smoothie as a very nourishing drink. There are some invaluable nutrients and calories that you will get if you make a good recipe with one banana, 50g of frozen berries, one tablespoon of peanut butter, one scoop chocolate protein powder, one handful of spinach, 100ml of Greek yoghurt, and almond milk. This recipe will give you over 400kcals, 40g of protein,35g of carbs, and 21g of fats. You can continue to add more proteins, fats, cups of oats, and carbs if you desire an amazing muscle building meal.
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Granola
If you want to lose some fat while, building your muscles, you can eat this delicacy with rice cakes, trail mix, and smoothies. This is because your granola is made with oats that are very rich in fiber and roughage. Therefore, you can use it to reduce your weight drastically. It is rich and loaded with calories if you can sweeten it and keep it dried. Granola could be eaten with some nuts like almond, walnuts, and pecans. Other fruits go well with granola like raisins, craisins, blueberries, and dates. You can boost the calorie content by adding yoghurt or full-fat milk, and you can eat it anytime of the day. Ensure to add a vanilla protein shake, skyr, or quark to your meal of granola as it is low in protein.
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Trail mix
Build your muscles faster with this diet, which is saturated with calorie and ideal for people craving to gain weight rapidly. It is known to be designed for outdoor activities such as hiking, climbing and other activities.
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Bircher muesli
This diet is rich in calorie and could be prepared with soaked oats, cream, honey, grated apple, and lemon juice mixed and stirred together to give you an original Bircher muesli. It is used as a post workout meal or food to be taken before breakfast. If you want to make an original recipe of this meal, you need ingredients such as one tablespoon of rolled oats soaked in 3 tablespoons of water for over ten hours, lemon juice from half lemon, 1 tablespoon of cream, condensed milk, and honey, nuts like hazelnuts, walnuts, and almonds, and whole apples. Although there is no protein but, if you want to build your muscles, you can use a handful of almonds, a dash of cinnamon, 10g of raisins, 10g of honey, 60g of oats, 150g of quark, apple, and mix all together. In fact, with this mixture, you can build your muscles within some hours.
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Baked beans
This is a macronutrient powerhouse with various nutrients combined in different proportions like fiber 7g, protein also 7g, carbs in 5g, fats in 2g, and calories in 78kcal. Baked beans are prepared with haricot beans. You can enjoy some recipes with scrambled eggs, maple syrup with your baked beans, Mexican spices with your beans, and some bacon and eggs with baked beans.
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Rice cakes
Rice cakes are meals you can use to gain some calories if you prepare the recipes very well. Most people usually consider it to be for weight trimming, no, you can use it with other ingredients to prepare recipes like rice cakes, banana, and peanuts butter, or rice cakes, jelly, and cream cheese. There are other recipes prepared with caramel rice, jelly combo, and cream cheese. You can also use other ingredients like honey, bananas, nut butter, Nutella, cream cheese, chocolate, and jelly.
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Skyr
This is a diary product from Iceland. Skyr tastes like spoilt yoghurt but with a little flavour. It has been eaten in Iceland for over a thousand years. This meal is low in fat and very high in protein. Do you know that in 100g of skyr, you will get 65kcals of calories, 11g of protein, 4g of carbs, and 0.2g of fats? You can enjoy the meal with cold milk and add sugar if you wish. There is a recipe eaten with protein powder, berries, apples, and cherries.
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Quark
A meal mostly preferred in northern Europe made by warming soured milk until it curdles, then you strain it. This will give you a nutritious, soft, white cheese rich in protein, and minimal fat. Quark is a fresh dairy product with a texture like Greek yoghurt. A serving or portion of a hundred gramme contains 68kcals, 12.5g of protein, 3.8g of carbs, and 0.3g of fat. If you need more proteins, you can add a scoop of powdered protein into about 200g of quark, and you have a double dosage of protein to keep you functioning and growing optimally.
Exercises
Are you depressed? I want to give you an antidote to depression and anxiety; that is exercises. It brings joy, excitement, and relief to a troubled mind. Exercises have the potentials of blocking depression from influencing and troubling the mind. Whenever you are engaging in exercises, it distracts your consciousness from any issue that is afflicting your personality, giving you a momentary relief and tranquillity. Endorphins, serotonin, and other hormones are substances in the brain that could change levels due to the impact of exercises. If you want to maintain good health and enjoy a long life, ensure to devote at least thirty minutes a day for a quality exercise and workout.
However, there are several exercises you can enjoy yourself alone, like walking and cycling. This means, decide to take a walk around your house, get off the bus or train earlier and walk some distance to your house. You can also take the children to school for a walk instead of going by car. Regularly engage in exercises that will strengthen your muscles. It is better to always, engage in one form of physical activity or the other every day. Participate in rigorous or moderate activities every week.
You could benefit in exercises in various ways like reduction of the cholesterol level in the blood, lowers the risk of a heart disease and cardiac arrest, minimises the chances of being attacked with cancer and type 2 diabetes, reduces the risks of osteoporosis, as your joints, bones, and muscles will become stronger. Lastly, your blood pressure will be low and normal, and you will always have a sound and sweet sleep.
Nootropics
Nootropics are called smart drugs, or cognitive enhancers formulated to make your brain develop and function very well. These enhancers have the capacity to give your mind an extra boost. It is good to note that most students have benefited from the mental and psychological benefits of using these drugs. Nootropics have the potentials to enhance your brain, improve the functions of your intellectual capabilities, and support the optimum functions of your intelligence quotients.
Do you know that these nootropics have the power to boost your speed of memory, enhance clarity of thought, increased concentration, improve mental potentials, and increase focus? These drugs will help to ensure that the brains are very healthy to manage its cognitive responsibilities. There are some health conditions like Alzheimer’s disease, dementia, and a decline in mental alertness that you can cure using these drugs. Are you working on tight schedules, you need nootropic drugs to keep alert, and maintain high intellectual capacity. Some of these drugs are adrafinil, sulbutiamine, pramiracetam, noopept, and modafinil, among others. Let us examine these drugs and their usefulness in keeping you mentally and physically active throughout the day.
a. Adrafinil
Adrafinil is a supplement that can improve your mental alertness and increase the functions of your mind. It can sharpen your memory and ignite the passion for getting your jobs completed. This nootropic will cure sicknesses like narcolepsy, sleep apnea, and other sleeping disorders. Some professionals handling emergency duties have seen it as a booster to their efficiency, as it helps to keep them agile, conscious, and physically active during their working hours.
b. Sulbutiamine
Originally, this drug Sulbutiamine is made in Japan and is a synthetic of thiamine. It is made to boost your brain, enhances the performance of your mind, improves your memory, and maintains your attention and focus. You will be physically active and have a feeling of good health.
c. Pramiracetam
This nootropic derived from piracetam is made to enhance the functions of acetylcholine receptors in your brain by inhibiting their numbing and muffling effects on you. It activates the neurones and improves your learning and memory capacity. Pramiracetam boosts your brain’s energy and increases attention span
d. Noopept
Noopept activates the neurotransmitters in your brain like the serotonin, dopamine, glutamate, and acetylcholine. It also stimulates the receptor sites like the NDMA, nicotinic, and AMPA. Noopept is used to enhance reflex actions and sensory perceptions. It improves learning, reduces anxiety, and increases a better mood.
e. Modafinil
Do you want to improve your cognitive and mental abilities? If your answer is yes, then you need modafinil loaded with substances that will keep your brain and mind sharp, active, and ready to learn, think, and reason logically. It is similar to adrafinil in the usage and functions. However, you need a doctor to give you a prescription before taking this drug to prevent unexpected side effects.
Armodafinil
Armodafinil is a special consciousness and wakefulness drug made to enhance your alertness and consciousness. It is an invaluable drug to doctors, nurses, and other professionals engaged in essential duties. This medication helps to keep them awake during the hours of their physical activities. It also has the potential of curing persons with several sleeping sicknesses like sleep apnea and narcolepsy. However, you should not take armodafinil except on the advice of your doctor or other qualified medical professionals and please, do not share armodafinil with other persons. If you notice any unwanted or unexpected reactions in your body, consult with your doctor.
Precautions to follow before taking armodafinil
Every drug, supplement, or food has side effects if it is taken carelessly and without caution. Let us discuss some precautions you need to observe before taking armodafinil.
1. Ensure to consult with your doctor if you are pregnant, breastfeeding, or planning to become pregnant.
2. Check to know if you are allergic to any drug, foods, and other things.
3. Consult your doctor if you are suffering from liver or kidney problems.
4. If you are taking any drugs, either herbal drugs, food supplements and any other medicinal preparations.
