Month: June 2023

How much exercise do you need?

How much exercise do you need?
29 Jun
Expat Coach Steve 0 Comment Fitness

How much exercise do you need? Physical activity is an essential component of a healthy lifestyle, and regular activity can provide many benefits for the body and mind. However, there is often confusion about how much exercise is necessary to achieve these benefits.

How much exercise you need varies depending on the individual’s goals, fitness level, and other factors. In general, however, the American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise per week.

Moderate-intensity aerobic activities include brisk walking, cycling, or swimming. This type of exercise should cause a noticeable increase in heart rate and breathing, but individuals should still be able to carry on a conversation. Examples of vigorous-intensity aerobic activities include running, high-intensity interval training (HIIT), or playing sports such as basketball or soccer. This type of activity should cause a significant increase in heart rate and breathing, and individuals may find it difficult to carry on a conversation.

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10 Best High Protein Foods

10 Best High Protein Foods
28 Jun
Expat Coach Steve 0 Comment Nutrition

Protein is an essential nutrient that plays a crucial role in building and repairing tissues, maintaining muscle mass, and supporting healthy immune function. Here are the 10 Best High Protein Foods.

  1. Eggs

    Eggs are a great source of protein, with one large egg containing around 6 grams of protein. They’re also a good source of other nutrients like vitamin D,vitamin B12, and selenium.

  1. Chicken Breast

    Chicken breast is alean protein source that contains around 31 grams of protein per 100 grams. It’s also low in fat and calories, making it a popular choice for those looking to build muscle and lose weight.

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Tips: Building bigger pecs

Building bigger pecs
22 Jun
Expat Coach Steve 0 Comment Fitness

When it comes to building bigger pecs, it’s important to incorporate a variety of chest exercises into your workout routine. Here are some of the best chest exercises and tips for bigger pecs:

    1. Barbell Bench Press: The barbell bench press is one of the most effective exercises for building bigger pecs and strength. It targets the entire chest, as well as the shoulders and triceps. To perform the exercise, lie on a bench with your feet flat on the floor and a barbell in your hands. Lower the bar to your chest and then push it back up.

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What is Non-exercise activity thermogenesis NEAT ?

Non-exercise activity thermogenesis
21 Jun
Expat Coach Steve 0 Comment Nutrition

Non-exercise activity thermogenesis (NEAT) is a term that refers to the energy that the body expends through activities other than planned exercise or sports activities. These activities can include walking, standing, fidgeting, cleaning, gardening, and even playing with children or pets. In other words, NEAT encompasses the energy expenditure associated with daily activities that do not involve structured exercise, but still involve movement of the body.

NEAT can play a significant role in total daily energy expenditure (TDEE) and weight management. In fact, NEAT can account for up to 50% of an individual’s daily energy expenditure. NEAT varies widely among individuals based on their occupation, lifestyle, and habits. Some individuals may have a naturally higher NEAT due to their job or daily activities, while others may have a lower NEAT due to a sedentary lifestyle.

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Is pizza healthy ?

Is Pizza Healthy ?
20 Jun
Expat Coach Steve 0 Comment Nutrition

Pizza is one of the most popular foods in the world. It’s delicious, versatile, and easy to make. But is pizza healthy? Many people assume that pizza is unhealthy due to its reputation as a junk food. However, the truth is that pizza can be a healthy meal option if it’s made with the right ingredients and eaten in moderation. In this blog post, we’ll take a closer look at the nutritional value of pizza and whether or not it can be considered a healthy food choice.

The Nutritional Value of Pizza

Pizza is typically made up of a crust, sauce, cheese, and various toppings. The nutritional value of pizza depends on the type of crust, sauce, and toppings used. Let’s take a closer look at each of these components:

Crust

The crust is the base of the pizza and is typically made from flour, water, yeast, and salt. Depending on the type of crust, it can be high in carbohydrates and calories. For example, a thick, deep-dish crust is higher in calories and carbohydrates than a thin, whole-grain crust. However, whole-grain crusts are a healthier option as they are higher in fiber and nutrients.

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How do you get fit ?

How do you get fit ?
15 Jun
Expat Coach Steve 1 Comment Uncategorized

To get fit requires a combination of several lifestyle factors that work together to support overall health and fitness. Here are some of the most important lifestyle factors to consider:

  1. Regular physical activity: Exercise is essential for getting fit and maintaining good health. Aim to engage in moderate to vigorous physical activity for at least 30 minutes per day, most days of the week. This can include activities such as walking, running, cycling, swimming, or strength training exercises.
  1. Healthy eating habits: A healthy, balanced diet is essential for getting fit. Aim to eat a diet that is rich in fruits and vegetables, whole grains, lean proteins, and healthy fats. Limit processed and sugary foods, and pay attention to portion sizes.

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Thermogenesis for weight loss ?

Thermogenesis
01 Jun
Expat Coach Steve 0 Comment Advice

Thermogenesis and weight loss are related in that thermogenesis can contribute to weight loss by increasing the body’s energy expenditure. Thermogenesis refers to the production of heat by the body in response to various stimuli, including exercise, exposure to cold temperatures, and the digestion and metabolism of food. When the body generates heat, it expends energy, which can contribute to weight loss.

There are several factors that can influence thermogenesis and contribute to weight loss, such as:

  1. Exercise-induced thermogenesis: Exercise increases the body’s metabolic rate and can result in an increase in thermogenesis. This can help burn calories and contribute to weight loss.

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