Healthy Lifestyle: 10 Best Foods High in Vitamin D.

 Healthy Lifestyle: 10 Best Foods High in Vitamin D.

September 19, 2016 by Nathan Fitness ™





Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.


Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression.

For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.

This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)

* Note:

Being a vegetarian I personally use Vitamin D3 serum from premier research labs or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of Vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.

TOP FOODS CONTAINING VITAMIN D

#1-Mushrooms - Foods High in Vitamin D

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

#2- Mackerel:

A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.


#3-Sockeye Salmon:

Salmon - Foods High in Vitamin D
A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.


#4- Herring:

Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chock-full of the vitamin.

#5-Sardines - Foods High in Vitamin D
Sardines:

Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.


#6-Catfish:

Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.
Tuna - Foods High in Vitamin D

# 7-Tuna fish:

Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.

#8- Cod Liver Oil:

If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs - Foods High in Vitamin D

9- Eggs:

Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.

10- Sunshine:

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Stay tuned for HEALTH BENEFITS OF VITAMIN D in the Upcoming Article.

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Insanely Motivating Fitness Girls That Will Inspire You loss weight.

A photo posted by KARINA IRBY (@karinairby) on Sep 15, 2016 at 11:47pm PDT

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Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

September 18, 2016 by Nathan Fitness ™

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

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Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

Meet " karinairby" Owner and Designer of international Swimwear label, @MOANA_BIKINI🌴

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In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

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How Body Sculpting Can Help You Tone Your Body .

How Body Sculpting Can Help You Tone Your Body.

September 15, 2016 by Nathan's Fitness ™®

Body sculpting, also called weight training, resistance training or strength training, is a form of exercise which uses external weight or resistance or your own body weight to stress the muscles. The end result is newly toned or sculpted muscles. Body sculpting can help you get in shape, tone the body and lose weight. The basics of body sculpting are simple, even for beginners and it doesn't require a lot of equipment. Doing a body sculpting routine can yield many benefits for men and women--an increase in lean muscle mass, increased strength and stronger bones and joints.

Increased muscle mass increases metabolism, resulting in more calories burned in everything you do.

#1-Before Starting:

If you've never done any sort of exercise program before, you're a beginner. Be sure to get the green light from your doctor before you start. If you've been injured or had surgery, you can be considered a beginner because of loss of strength or range of motion and have to modify or simplify your workout to a beginner's level. The same goes for post-natal women. And if you've been a cardio junkie and never included body sculpting into your routine, you are a beginner as well.

#2- Equipment:

You don't need much equipment when you start body sculpting. First, you'll need a set of hand weights or resistance bands in a weight heavy enough to challenge you. If you don't have either, use cans from your kitchen cupboard or filled gallon jugs. You'll also need a mat or a carpeted area, if you're working out at home, and a mirror to watch your form. Beginners can also benefit from using an exercise ball or physio ball. Make sure you select one that is right for your height to prevent injury and incorrect form. You can also use exercise videos.

#3- Location:

You can do body sculpting at home, at the gym or outdoors by using park benches, your front steps or the curb in your driveway. Doing a body sculpting routine at a fitness center gives you access to machines designed for beginners, which can be safer than free weights--and personal trainers, if you need some tips.


#4- Exercises:

•A beginner's program targets all the major muscles of the body in either single joint (bicep curl) or multiple joint exercises (squats, push-ups). Do one or two sets of 10 to 15 repetitions (reps).

•When you do squats, sit back so your knees don't go past your toes. You can also place an exercise ball between the small of your back and a wall do wall squats while holding hand weights.

•When you do lunges or split squats, step forward with one foot and lower your body by bending both knees, forming 90-degree angles. The motion should be up and down, not back to front.

•To do a bridge, lie on your back, push up through your heels raising your hips and squeezing your butt. Be sure to engage your abs.

•To do a good push-up, place your hands under your shoulders and feet hip-width apart. Keep your shoulders away from your ears and keep your abs tight. If necessary, do the push-ups on your knees or against a wall.


•Do lateral shoulder raises by keeping a slight bend in your elbow as you lift your arms out to side. Don't hunch your shoulders.

•When you do bicep curls or tricep extensions, don't swing your arms. You're cheating if you rely solely on momentum to lift the weight, use a lighter weight if necessary.

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Fitness: Why Your Abs Are Not Growing or Showing?

Muscle: Why Your Abs Are Not Growing or Showing?

September 13, 2016 by Nathan Fitness ™

After 1000′s of crunches and seven brutally intense ab workouts per week, you’d think that it would all add up to that one coveted, magic number — 6.

It’s sad and discouraging when someone puts in a TON of effort to sculpt a rock-solid, well-defined set of six pack abs, yet the results are nowhere to be found. It can be unbelievably deflating. What’s an innocent, ab-happy person supposed to do?

One of the most redeeming things about fitness in general is that there’s typically a direct correlation between time, effort, and results. It’s a simple equation if you do cardio 45 minutes per day, 6 days per week, you will lose a lot of weight. Given that you do the right exercises, if you follow a comprehensive chest routine and increase the amount that you’re pressing over successive workouts, your chest will grow. It’s just the way exercise and training works.

I suppose that’s why you don’t see six packs endlessly populating the earth. And the truth is — it’s because most people approach ab training completely wrong and spend their time focusing on things that aren’t effective.

Getting a phenomenal set of abs requires smart training, a LEAN, clean diet, and minimal equipment…not ab workouts 7 days per week, ridiculous ab machines, or crunch, after crunch, after crunch.

#1. You Can’t See Them:

This might seem brutally obvious, but at the core (no pun intended) the most important  and fundamental  piece of ab development is being able to see them.
Bombshell.

I don’t care if you can do the ‘Plunging, Deep V, Lower Abs Workout‘ 18 times over. If your body fat % isn’t low enough no one will be able to see what you’re packing underneath. For men, body fat should be sub-10%; for women it should be sub-18% for the ab muscles to really pop.

If you want to get your body fat down to 6-pack levels, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet.

#2. You Try to Crunch Away the Fat:

Drill it into your cranium. There’s NO such thing as spot reduction.
You can’t crunch off the fat covering the lower section of your abs nothing about our physiology supports this misconception.
The only way to strip the fat from your abs is by gradually burning it off from your entire body through cardio, diet, and weight-training. Unfortunately, the fat covering the abs is usually the last to go and the first to come back, which makes getting/keeping abs all the more difficult.
Stay persistent with a clean diet, resistance training, and cardio regimen and you’ll be able to maintain low body fat permanently. Abs require a lifestyle shift and a TON of discipline not a quick fix.

# 3. You Workout Your Abs Every Day:


Give your core a rest. STOP training your abs every day, or even every other day.
Like the biceps, chest, shoulders, legs, etc., the ab muscles need time to rest, recover, and rebuild in order to grow. Would you do biceps curls, bench press, or squat 7x per week to build bulging biceps, a hulking chest, or massive thighs? Never.

I recommend doing abs once every 3 days. That’s 2-3x per week. Not only will this allow your abs to actually recover and grow, but it’ll free up significant time to funnel into more intense, more transformative training (e.g. compound weight-lifting and cardio).

Most of your bandwidth in the gym should be spent divided across the major muscle groups (legs, chest, shoulders, back) and cardio; and then accessorized with targeted abs work. Don’t sacrifice that in pursuit of a six pack  not only do compound lifts like squats, deadlifts, bent-over barbell rows, clean & presses, and dumbbell swings shred major calories/body fat and stimulate muscle growth, they also work the core as hard  if not harder than direct ab exercises.

Big lifts are the sledgehammer; isolated ab exercises are the scalpel. Leverage both and reap the rewards.

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 Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

September 11, 2016 by Nathan Fitness ™

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " lawrencemccudden"

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Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

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Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

View my Flipboard Magazine.

A photo posted by Lawrence McCudden Health (@lawrencemccudden) on Jun 16, 2016 at 1:45am PDT

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How to To add Significant Muscle Mass in four Weeks [Part 2].

 How to add Significant Muscle Mass In Four Weeks [Part 2]

September 10, 2016 by Nathan Fitness ™


To add significant muscle mass in four weeks takes effort in the gym and discipline in the kitchen. In addition to training your entire body heavily using compound movements such as the squat and barbell row, you must eat protein to build muscle. You must also eat carbohydrates to both recover from and fuel your workouts, and healthy fats to support your hormones and ability to build muscle. Consult a health-care practitioner before beginning any exercise program.

Also Read: How to To add Significant Muscle Mass in four Weeks [Part 1]

÷ Eat to Gain Muscle:

#Step 1

Eat protein from whole foods such as lean cuts of beef, oily fish, turkey, chicken, milk and eggs. You may need up to 2 grams of protein per 1 kilogram, or 2.2 pounds, of body weight per day to gain muscle, according to a 2009 study published in "The Physician and Sportsmedicine." Eat protein with every meal, and break your meals into six small meals over the course of the day.

#Step 2

Eat carbohydrates with every meal. Avoid junk foods such as sodas and snack foods, get your carbohydrates from sweet potatoes, brown rice, fruits and vegetables. Eat one serving of carbohydrates with every meal.

#Step 3

Eat healthy fats. Oily fish provides omega-3 fatty acids, which are essential for hormone production, including testosterone, the hormone most responsible for building muscle. Other healthy sources of fats include olives and olive oil, nuts, seeds and flax.

#Step 4

Consume a shake of whey protein and simple sugars immediately after your workout. Whey protein with dextrose or maltodextrin can help you recover from training. This will also help build strength and muscle, according to a 2007 study published in the "Journal of Strength and Conditioning Research."

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Fitness: The Best Lower Ab Exercise Plan .

The Best Lower Abdomen Exercises Plan.

September 8, 2016 by Nathan Fitness ™

The lower belly can be a tough spot to tone, so if you've been struggling to lose the pooch, consider this workout your ticket to success.

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs.

The ab workout is quite simple to do by separating individual lower ab exercises or by combining different ones together. You can also add abdominal exercises to other workouts or cardio exercises.

•Pre Workout: always remember to stretch and warm up your body before a workout
•Inching Elbow Plank – 3 sets of 5 reps, 10 seconds rest
•Leg Drop – 2 sets of 12 reps, 15 seconds rest
•Scissors – 3 sets of 8 reps, 10 seconds rest
•Static Press – 2 sets of 15 reps, 30 seconds rest
•Weighted Crunch – 1 set of 10 reps

Take 2-3 minutes of break between each exercise. For a quick-fix, check out our 10 minute ab workout!

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