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Fitness Advisor

BMI-The Clinical Advisor Fitness Exercises Things to Avoid After Eating Best Practice to Eat Fruits About Us

Best Practices to Eat Fruits

Do not eat fruits after a meal

  • Do not eat fruits immediately as eating fruits after a meal will cause your stomach to be bloated.
  • Therefore eat fruits 1 to 2 hours after a meal or 1 hour before.

Fruits should be eaten on an empty stomach

  • It plays a major role to detoxify body.
  • Grey hair, balding, nervous outburst, and dark circles under eyes will not happen by taking fruits on empty stomach.

Can I mix fruits with other foods?

You can mix fruit with yogurt or salt as long as you do not have any digestive problems like indigestion or acidity.

Drink only fresh juice

  • Avoid juice from the cans.
  • Don't even drink juice that has been heated up.

Don't eat cooked fruits

  • You don't get the nutrients at all from the cooked food. Cooking destroys all the vitamins.

Eating a whole fruit

It is better than drinking the juice.

How to drink the juice

If you should drink the juice, then drink it mouthful by mouthful slowly. Because you must let it mix with your saliva before swallowing it.

Go on a 3-day fruit fast

  • You can go on a 3-day fruit fast to cleanse your body.
  • Just eat fruits and drink fruit juice throughout the 3 days.

Avoid drinking cold water immediately after meals

  • It can cause Cancer!.
  • Cold water solidify the oily stuff you have just consumed in meal and slow down digestion.
  • Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food.
  • It will line the intestine and this will turn into fats that leads to cancer.
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Underweight Person
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Underweight

Introduction

  • Human whose body weight is considered too low to be healthy.
  • Body mass index (BMI) of under 18.5

Causes

  • Normally occurs when body is unable to absorb nutrients adequately.
  • Genetics
  • Metabolism
  • Lack of Food
  • Illness
  • Smoking

Problems

  • Poor Physical Stamina
  • Weak Immune System
  • High risk for osteoporosis
  • Increase Mortality

Treatment

Diet

  • Gain weight by increasing calorie intake.
  • Eat calorie-dense foods, such as dried fruits, cheese, and nuts.
  • Consume liquid nutritional supplements, such as Ensure and Boost
  • Other nutritional supplements may be recommended for individuals with insufficient vitamin or mineral intake

Exercise

  • Muscle hypertrophy increases body mass
  • Weight lifting exercises are effective in helping to improve muscle tone as well as helping with weight gain.
  • Weight lifting has also been shown to improve bone mineral density, for which underweight people have an increased risk of deficiency.
  • Exercise can help stimulate a person's appetite if they are not inclined to eat.

Appetite stimulants

  • Certain drugs may increase appetite either as their primary effect or as a side effect.
  • Drugs should be taken only on recommendation of a Doctor.
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Normal Weight


Benefits

  • Discomfort Relief
  • Healthier Heart
  • Lower Risk of Diabetes
  • Cancer Avoidance
  • Prevent Osteoarthritis
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Overweight


Introduction

  • Overweight is generally defined as having more body fat than is optimally healthy.
  • Body mass index (BMI) is between 25 to 30
  • More than 1 billion adults being overweight.

Causes

  • Caused by the intake of more calories than are expended by the body.
  • Alcoholism
  • Eating disorders
  • Overeating
  • Stress
  • Sedentary Lifestyle
  • Limited Physical Exercise

Problems

  • Coronary Heart Disease
  • High Blood Pressure
  • Stroke
  • Type 2 Diabetes
  • Reproductive Problems
  • Gallstones

Treatment

Set Realistic Goals

  • Try to lose 5 to 10 percent of your current weight over 6 months.
  • The best way to lose weight is slowly.

Healthy Eating Plan

  • Fat-free and low-fat dairy products, such as low-fat yogurt, cheese, and milk.
  • Protein foods, such as lean meat, fish, poultry without skin, beans, and peas.
  • Whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice.
  • Fruits and Vegetables which can be fresh, canned, frozen, or dried.

Physical Activity

  • Aerobic
  • Muscle-Strengthening
  • Bone Strengthening
  • Stretching
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Obesity


Introduction

  • Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health
  • Body mass index (BMI) is above 30
  • BMI is closely related to both percentage body fat and total body fat.

Causes

  • Excessive food energy intake.
  • Lack of physical activity.
  • Genetics
  • Medical Reasons
  • Psychiatric Illness
  • Sedentary Lifestyle
  • Insufficient Sleep

Problems

  • Excessive body weight is associated with various diseases.
  • Reduce Life Expectancy.
  • Obesity increases the risk of many physical and mental conditions.
  • One of the strongest is the link with type 2 diabetes.
  • Reproductive Problems
  • Cardiological Problems

Treatment

Nutrition

  • Talk with your doctor about diet. You may also need to work with an obesity specialist or a nutritionist or dietitian.
  • Reduce the number of calories you eat and eat healthier foods.
  • Base your diet on foods derived from plants, including beans, lentils, peas, whole grains, nuts, fruits and vegetables.
  • Eat lean meats like chicken, turkey and fish.
  • Eat low-fat dairy products.

Physical Activity

  • Obese people may need up to 300 minutes per week of moderate-intensity exercise to lose significant weight.
  • If you can't get an hour of exercise at one time, break up your exercise into several sessions per day.
  • If you walk to get exercise, walk at a brisk pace to increase your heart rate and burn more calories.
  • Take the stairs instead of the elevator.
  • Work in the garden and do household chores more frequently.

Behavior Modification

  • Start therapy sessions.
  • Consider joining a support group to meet others who are overweight.

Medication

  • Ask your doctor about orlistat, a medicine approved by the U.S. government for weight loss.

Surgery

  • Speak with your doctor about weight-loss surgery if your body-mass index is 40 or higher, or if your BMI is 35 or above and you need to lose weight for urgent medical reasons such as diabetes.
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Things to Avoid After Eating


Do not smoke

Smoking a cigarette after a meal increases the chances of cancer.

Do not eat fruits immediately after a meal

It will cause your stomach to be bloated. Therefore eat fruits either 1 hour before or 1 or 2 hours after a meal.

Do not drink tea after a meal

Tea leaves contain a high content of acid. This substance will cause the protein intake from the food we consume to be hardened and thus difficult to digest.

Do not loosen your belt!

Loosening the belt after a meal will easily cause the intestine to be twisted and blocked.

Do not take a shower immediately after a meal

It will cause the increase of blood flow to the hands, legs and body. This leads to decrease in the amount of blood around the stomach. Thus, it will weaken the digestive system in our stomach.

Do not sleep immediately

It hurdles the proper digestion of the food we ate. Thus will lead to gastric problems and infections in our intestine.
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Exercises


Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Jumping Jacks


Title: How to Perform Jumping Jacks

Steps:
  1. Begin stretching muscles of legs and arms. (i.e. hamstrings, quadriceps, glutes, calves, shoulders, back, triceps, biceps.) Stretching is very important in this exercise to avoid injury.
  2. Assume an erect position, with feet together and arms at your side.
    3. Image 1
  3. Slightly bend your knees, and propel yourself a few inches into the air.
  4. While in air, bring your legs out to the side about shoulder width or slightly wider.
  5. As you are moving your legs outward, you should raise your arms up over your head, arms should be slightly bent throughout the entire in-air movement.
    6. Image 1
  6. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent.
  7. Quickly jump back to Step 2 and repeat Steps 3-6. Recommended 10-100 repetitions, depending on your physical health.
  8. If jumping jacks are your last workout of the day, cool down stretching is essential.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Wall Sit


Title: How to Do Wall Sits

Steps:
  1. Stand in front of a wall (about 2 feet in front of it) and lean against it.
  2. Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 20-60 seconds.
    3. Image 1
  3. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Push-up


Title: How to Do Really Good Pushups

Steps:
  1. Put your hands on the ground directly below your shoulders. Turn your hands out slightly. Your elbows should be at a 45 degree angle to your body.
  2. Straighten your body behind you. Keep your feet as close together as possible, and always keep your hips low. Imagine that your body is a board. Tightening your abs and glutes will help you keep proper form.
    3. Image 1
  3. Tuck your head in. To keep your spine in a straight line, the pushup should be led with your chest, not your head. You should also avoid looking up.
    4. Image 1
  4. Create a routine. Do 10 pushups and then take a 15 second rest time. Repeat. Increase the number of pushups (and with them, your rest time) as you get better at them. Do your routine every other day to allow your muscles to rest.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Abdominal Crunch


Title: How to do an Abdomial Crunch Exercise.

Steps:
  1. Lie on your back on the floor. Using a mat or carpeted surface is more comfortable, but make sure it doesn't have too much cushioning.
  2. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.
    3. Image 1
  3. Cross your arms in front of your chest. You can also place your hands behind your neck or head, but many people tend to pull their head or neck up during the exercise, which can place extra strain on the spine. Your head and neck should be resting on your hands.
  4. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. When your shoulders are off the ground, pause and hold that position for a full second (or more).
  5. Ease back down slowly as you inhale. Don't just "plop" back down. Your control on the way down works your ab muscles as well.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Step up onto Chair


Title: How to Perform Step up onto Chair.

Steps:
  1. To do a step-up, position your chair in front of your body.
  2. Stand with your feet about hip-width apart, arms at your sides.
    3. Image 1
  3. Step up onto the seat with one foot, pressing down while bringing your other foot up next to it.
    4. Image 1
  4. Step back with the leading foot and bring the trailing foot down beside it to finish one step-up.
  5. Alternate your leading foot, keep your abs engaged and your back straight while stepping for the most benefit and safety.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Squat


Title: Learning How to Squat Correctly.

Steps:
  1. Stand erect with your feet approximately one shoulder width apart.
    2. Image 1
  2. Push your hips back, slowly bending your knees to a 90 degree angle.
  3. Keep your back straight and eyes looking ahead.
    4. Image 1
  4. Slowly rise to starting position.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Triceps Dips on Chair


Title: Learning how to do Triceps Chair Dips.

Steps:
  1. Sit on the edge of a chair.
  2. Place your palms on the front edge of the chair on either side of your buttocks.
  3. Press into your hands to lift your buttocks and move them forward off the chair.
  4. Once in the starting position, your knees should be bent in a 90-degree angle, as shown.
    5. Image 1
  5. Inhale and slowly bend your elbows back as you lower your buttocks toward the floor.
    6. Image 1
  6. Once your elbows are bent between 60 and 90 degrees, exhale and press back up.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Plank


Title: How to Perform the Plank Exercise

Steps:
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you're a plank of wood, and that you're straight as an arrow.
    5. Image 1
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you'll be working out in this exercise.
  6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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High Knees in Place


Title: Learning How to do In-Place High Knee Run.

Steps:
  1. Stand with your feet hip-width apart.
  2. Lift your right knee to hip height, with your foot flexed, abdominals engaged and torso straight.
  3. Simultaneously swing your left arm into the air in front of you.
    4. Image 1
  4. Drive the ball of your right foot into the ground while swinging your left arm down.
  5. As soon as your foot hits the floor, drive your left knee up to hip height.
  6. Propel your right arm out in front of you as you lift your knee.
    7. Image 1
  7. Continue the running-in-place motion, with an emphasis on lifting your knees as high as possible.
  8. Maintain the motion for one to two minutes.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Lunge


Title: Learning How to Lunge Correctly

Steps:
  1. Stand erect with your feet about one shoulder width apart.
  2. Put your hands on your hips, keep your back as straight as possible, relax your shoulders and keep your eyes facing directly ahead. Engage your core.
  3. Lunges should be performed on solid, even ground, not on an exercise mat. An exercise will simply throw you off balance.
    4. Image 1
  4. Take a large step forward with one leg.
  5. The length of your step will depend on your height, but it will usually be somewhere between 2 or 3 feet.
  6. As you step forward, lower your hips and bend your knees until they both form 90 degree angles.
  7. Your front knee should not extend over your toes and your back knee should not touch the ground.
    8. Image 1
  8. Pause at the bottom of the lunge for up to 5 seconds.
  9. Push off the heel of your front foot to return to the starting position.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Push-Up and Rotation


Title: How to do Push-Up and Rotation

Steps:
  1. Start in plank position.
  2. Perform a push-up, then shift your weight to one side, rotate your body and raise your arm.
  3. Return controlled to plank.
    4. Image 1
  4. Repeat on the other side. Continue alternating rotation sides.
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Exercises

Jumping Jacks Wall Sit Push-up Abdominal Crunch Step Up on Chair Squat Triceps Dips on Chair Plank High Knees on Place Lunge Push-up & Rotation Side Plank
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Side Plank


Title: How to do Side Plank.

Steps:
  1. Lie on your left side with your knees straight.
  2. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
  3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  4. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
    5. Image 1
  5. Hold this position for the prescribed amount of time while breathing deeply. That's one set.
  6. Turn around so that you're lying on your right side and repeat.
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Firefox Student Ambassadors

Firefox Club:
VIIT_Firefox_Club

Developers:
Qaidjohar Jawadwala and Kailas Patil, members of VIIT Firefox Club and Firefox Student Ambassadors (FSA).

Hash Tag:
#firefoxstudents
#ViitFirefoxClub

Website:
https://wiki.mozilla.org/VIIT_Firefox_Club
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