Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Victoria's Secret Angels - exercise

Victoria's Secret runways have the power to hypnotise you not only with angelic creations, but with gorgeous bodies. These angels bodies are an inspiration for every woman.

You have a desire to improve your appearance? Beautiful Alessandra Ambrosio, Erin Heatherton and Candice Swanpoel along with their coach Justin Gelband will help you make the first steps.

This year, VS angels shared how they prepare before the biggest lingerie show. In the following videos you will find exercises for core body, arms, legs and buttocks, as well as cardio and complete training for the whole body that you can do anywhere.

Core exercises

Butt exercises

Legs exercises

Arms exercises

Cardio

Jet set exercises for the whole body without 

using gym equipment

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Medical diet

Everyday breakfast:

1  fruit (can be orange, apple, peach, pear, but should not be a banana or grapes)

1 rusk

a cup of coffee or tea (no sugar and no artificial sweeteners)

1st Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

2 tomatoes

1 cucumber

2 rusks

2nd Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

0.2p coooked beef

1 tomato

1 orange

1 rusk

coffee or tea, without sugar

3rd Day

Lunch:

1 orange

1 boiled egg

0.5p yoghurt

lettuce or cucumber salad

Dinner:

0.2p coooked beef

1 orange

1 rusk

coffee or tea, without sugar

4th Day

Lunch:

0.2p cow cheese

1 tomato

1 rusk

Dinner:

0.2p coooked beef

2 tomatoes

1 apple

1 rusk

5th Day

Lunch:

0.4p cooked meat or fish

1 tomato

1 rusk

Dinner:

0.6p cooked carrot, peas or broccoli

1 boiled egg

1 tomato

RULES:

Foods should be eaten one after another by order.

During the diet you should not consume alcohol.

The meat and vegetables are consumed boiled in water seasoned with soup cube.

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Stop feeding your feelings

Emotional eating is a habit of regularly consuming large quantities of food, usually fast, greasy or sugary foods, as a result of your feelings, not hunger. 

How to recognize it?

• Emotional hunger appears suddenly and physical "creates" gradually.
• If you suffer from emotional hunger, you eat certain foods such as ice cream, chips, pizza and only that food will satisfy you. If you eat because you're really hungry, you will think about other options and will include healthier food.
• Emotional eating does not stop when your hunger is satisfied and you continue with eating. If you eat because you are really hunger, you'll probably stop entering food when you feel that your hunger disappeared.
• Emotional hunger begins in your head. Physical hunger occurs in the stomach.
• Once your emotional hunger would be "happy", it causes feelings of guilt. If eating is caused by actual physical hunger, there won't be such a problem.

How to stop it?

Although emotional eating is caused by negative emotions, you can control the continuing need for the consumption of large amounts of harmful foods. Here are a few tips.

1. Learn how to make a difference between physical and emotional hunger.
2. Discover what causes your emotional hunger.
3. Get rid of the temptation (ice cream, chocolate, chips)
4. Satisfy your hunger with healthy food.
5. Find an activity that will replace your eating.
6. Do not skip regular meals.
7. Kill your boredom.
8. Reduce your stress.
9. Exercise.
10. Sleep enough.

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Nicole Scherzinger : Diet and Fitness

Nicole Scherzinger's moto: "Stay active, eat everything in moderation and stop being so tough on yourself."

To keep her body in top shape, Nicole Scherzinger eats everything, but in moderation and never skip meals. "Even with my crazy schedule, I'm never skipping meals." - says Nicole for the Shape magazine.

MENU

Breakfast: soft-boiled eggs, smoked salmon and integral bread

Lunch: thin sliced ​​pieces of processed meat and cheese that are served cold, vegetables and fruits

Dinner: chicken or fish with rice and vegetables.


"I have tried every diet out there and they don’t work, I started jogging and counting calories when I was just 14. I have been on every diet you can imagine. By the time I was in the Pussycat Dolls, I was on the scale all the time. It became my enemy because I noticed that when I exercised really hard, I’d gain weight. Now that I’m in my 30s, I have stepped off the scale and I just go by how my clothes fit."


Exercises

With both hands hold medical ball (4-8 pounds) (if you do not have such a ball, use weight). Spread your feet slightly wider than your hips, bend slightly at the knees and place the ball in front of your hips. Rotate your shoulders to the left and take the ball away from the left hip (position A).

Turn the upper body and lift the ball right over your head (position B). Return to the original position and do 12-15 repetitions, then start doing the exercise on the reverse side.

Take a push-ups position, and rely your palms on two small towels. Push with the left hand to the floor and slowly slide it forward (see picture). Turn the palm in the original position, and then do the same with your right hand to complete the exercise. Make a total of 10 repetitions.

If you find it difficult, try to rely on the floor with your knees.

Lie on the floor and lift your legs straight towards the ceiling. Hold hands along with the body (position A). Slowly lower your legs to the floor to complete the exercise. Do 10 repetitions.

Then, place your hands behind your head and bend your knees at right angle. Move your knees toward your chest (position B), and then lower them to the starting position. Do 10 repetitions.

Lie on your back, place your feet on the floor and lift your arms up over your chest. Lift your head and shoulders off the floor (position C), and then lower them. Do 10 repetitions.

Attach a rope to solid immovable object. Stand towards the rope, slightly spread legs and knees slightly bent. Grasp one handle, and hold on the shoulder height. Bend your elbows and move the hands to the head (see picture), and then return to its original position. Do 12-15 repetitions.

Stand with your back turned towards the rope, keep your feet at shoulder width. Grasp one handle and let your elbows bent at the ear height. Bend slightly forward and outstretched your hands (see picture). Then, bend the elbows again. Do 12-15 repetitions.

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4 Abdominal Exercises

In addition you will find four exercises that are a little more challenging, but they give a greater effect.

1

Stand in push-ups position, then lean your elbows on the floor. Hands need to be on the same width with shoulders and curled into fists and directed towards each other. Tighten your abdominal muscles and set your body inn a straight line (Picture 1).

Push your hips up and hold in this position for 2 seconds (Picture 2), and then return to its original position.

Do 8 reps. After a pause of 2-3 minutes, do another series of eight repetitions.

2

Lie on the floor and place your hands in addition to the body with palms to the floor. Bend your right knee and place your right ankle over left knee. Your left leg during the whole exercise should be straight. Using your abs, lift your left leg and place it diagonally, at an 45° angle from the floor (Picture 1).

Tighten abdominal muscles and lift your legs up so that your hips move away from the floor (Picture 2). Then lower your hips on the floor and put your legs in a diagonal position.

Repeat 8 times.

3

Lie on your back and bend your knees so that your feet will rely on the floor. Set your hands along with the body with the palms on the floor. Lift your left leg up and try to form a right angle from the floor (Picture 1).

Push with your right foot on the floor and raise your hips up. The body needs to shape a straight line from shoulders to knees (Picture 2). Lower your hips down, just to touch the floor, and then restart.

Do 8 reps with raised left leg and 8 with raised right leg.

4

Lie on the floor and place your hands behind your head. Lift your head and shoulders off the floor and at the same time pull your knees towards the chest (Picture 1).

Lower your head and shoulders on the floor while you upright your legs and set them diagonally, at an angle of 45° from the floor (Picture 2).

During the entire exercise keep your abdominal muscles very tight. Repeat 10 times, make a 1 minute break and continue with a series of eight repetitions.

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How to satisfy your desire for eating in a healthy way?

Delicious and healthy small snacks

• Apple with honey and peanut butter. Mix equal amount of honey and peanut butter. Cut an apple on pieces and put on them a thin layer of the prepared mixture. Instead of apple, you can use rice cakes.
• Mix of dried fruits and nuts. Mix a cup of dried apricots, ½ cup dried cranberries, ½ cup roasted almonds, ½ cup sunflower seeds, 1 cup peanuts or nuts. Put them all in a bag and shake it. Divide the mixture into 10 small sachets and you will have healthy snacks whenever you want.
• Fruit yogurt. In a cup of yogurt that contains a small percentage of fat put frozen or fresh strawberries, blueberries or blackberries and a bit of chopped almonds and walnuts.
• Orange with sugar and cinnamon. Take an orange and cut it into 4 thin circles. Then stir 2 tablespoons orange juice with 2 tablespoons lemon juice, 1 tablespoon sugar and ¼ tablespoon cinnamon. With this mixture spray orange slices. Each of these 4 sweet pleasures contains 85 calories.

Crunchy snacks to 100 calories

• Frozen grapes. This is the perfect appetizer if you want to take something sweet. Wash each grape separately and arrange them on kitchen paper so they will not touch one with another. Put them in a deep freeze chamber and once they are frozen, assemble them in a bag and bring them back in the freezer again. Whenever you wanna chocolate, take 10 frozen grapes and your desire for sweet will pass.
• Baby carrot. Eat 10 baby carrots and you won't enter more than 60-70 calories, and while you eat them you will miss the desire for chips.
• Popcorn. Consume 3 cups popcorn made ​​without oil.
• Peanuts. Fill two tablespoons of peanut. In that way you will determine the dose that will not bring you more than 100 calories, and will be an excellent substitute when you want to eat crisps.

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Exercise while sitting

1. Tightening the buttocks

The easiest exercise that you can do while sitting is to strengthen the buttocks and thighs - most problematic female body zones. Sit straight so that your feet stick to the floor. Tighten the muscles of the buttocks and thighs and hold them "contorted" for five seconds. Then, relax. Do 20 repetitions.

You can do this exercise while working, while surfing on the Internet or while traveling on a long distances. Without much effort, you will shape your buttocks.

2. Toning the legs by "writing" the alphabet

Lift one leg so that your fingers will easily touch the floor. Start with your toes to "write" each letter of the alphabet on the floor. Write uppercase. Once you complete the alphabet with one foot, repeat the same with the other.

Then, do the same exercise again, but this time gently touch the floor with the entire foot - toes and heels. Instead of the alphabet you can type numbers. It is important that your leg will be constantly active.

3. Strengthening thighs

Sit close to the edge of the chair. Straighten your back, let your knee take an 90° angle. Lift the right leg and straighten it in front of you, so it will be parallel to the floor. Hold this position for 2-3 seconds. Repeat with left leg. Make a total of 20 repetitions.

This exercise will activate and shape the muscles of the front of the leg above the knee.

4. Strengthen leg leaves

Place your feet on the floor and raise your heels so that you rely only on the front part of the soles. Push your heels higher you can, and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while working and learning, because it doesn't require attention. It will keep the leaves strength and your legs will look even more attractive when you wear high heels.

5. Abdominal contractions

Sit up straight. Tighten stomach muscles and hold the contraction for at least 5 seconds, then relax them. Do 10 repetitions.

6. Move your ankles

Move your ankles so that the toes of your foot will drive along the imaginary circle. Draw circle 5 times to the right and then 5 times to the left. Repeat with other leg.

7. Move your shoulders

With your shoulders do 10 circles backwards, and then forward so. This exercise will not only move your shoulders, but will also reduce the tension that gathers in the upper back.

8. Stretching the neck

While sitting upright, slowly bend your head down so your chin move towards your chest. Then, bend your head back and direct your gaze to the ceiling. Repeat this exercise 5 times.

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Anti Cellulite Diet

What to consume:

/ Water

/ Food rich with lecithin, amino acids, essential fatty acids, antioxidants.

/ Vitamin C

/ Fresh vegetables and fruits and fresh pressed juices.

What to avoid:

/ Caffeine

/ Alcohol

/ Salt

/ Fast, fatty food with preservatives and artificial sweeteners.

MENU

Breakfast

• 50g oat flakes with low fat milk seasoned with 1 teaspoon cinnamon and 1 teaspoon of flaxseed. 250ml blueberry juice.
• 1 boiled egg, 2 slices integral bread coated with a thin layer of peanut butter. 250ml grapefruit juice.
• 125g low fat yogurt with 1 chopped apple and 1 teaspoon of flaxseed. 250ml lemonade.

Lunch

• Sandwich of two pieces of integral bread spread with diet mayonnaise with 80g chicken steak and unlimited quantities of tomatoes and cucumbers.
• 3-4 small boiled potatoes with a little olive oil and chopped celery. 100g salmon.
• 150g chicken with unlimited amounts of broccoli and cucumber.

Dinner

• 1 bowl of tomato soup. 50g brown rice and 100g turkey or chicken without the fat.
• Cabbage and cauliflower salad. 100g veal cooked in soup.
• 150g fish baked in the oven and seasoned with onion and lemon. Salad of unlimited amount of green vegetables.

Snack

• A handful of nuts.
• 1 orange, an apple, a handful of blueberries, raspberries or any other fruit, a piece of watermelon.
• 2 oat cookies.

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Adriana Lima : Diet and Fitness

Victoria's Secret Angel Adriana Lima, have the most ideal body in the world. Wherever she appears, her graceful curves attract the people's eyes and lenses. What is her secret?

DIET

Her gorgeous body shape is not a result of a strict diet. She is attached to the control portions diet, ie eats everything she wants but in small quantities. Adriana is not a person who would give up her favorite foods (meat, cookies and chocolate), but limits their consumption.

Her breakfast is plentiful and as the day pass her meals are reduced. According to her, you will sleep very well if you do not eat heavy meals before bedtime.

Breakfast

Egg whites, porridge of oatmeal with raisins or muesli with yogurt and honey, milk and coffee.

Lunch

One serving of meat (fish, chicken or red meat) with vegetables.

Dinner

Raw vegetables such as cucumber or carrot. Lima is a fan of chocolate, so she does not forget to satisfy her cravings for sweet with a few cubes of chocolate or a teaspoon of honey.

Snack

Small portion of salad.

TIPS

1. Drink a lot of water.

2. Try to have a healthy and restful sleep.

FITNESS

Adriana Lima exercise to be always in top form. Her favorite activity is a Brazilian military skill Capoeira, which is a combination of music, dancing, aerobics and special choreography that mimics combat. Also she loves jumping rope and doing cardio exercises. You may be surprised, but one of her physical activities is boxing.

Due to the fact that she travels a lot, whenever she has no time for exercise Adriana is running path about 30 minutes.

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You don't lose weight because...

1. Exercising on an empty stomach. Do you skip a meal before you start with physical activity? It is time to stop this bad habit because the calories you burn come from the muscles, not from the fat. And the more muscle a person has, the more calories are burned. Having a meal before exercising will not only help you to save muscle mass, but will give you more energy to complete the workout. Perfect meal time is about 1.5-2 hours before starting with physical activity.

2. You reward yourself. "I exercise an hour - I earn two pieces of cake." In your head exercise may  justifies the intake of extra calories, but do not be surprised when the scale does not show the desired results. Physical activity usually does not burn as many calories as you imagine, but significantly less. (For example, one hour aerobics burns about 450 calories and a normal chocolate (100g) has about 500 calories.) It is recommended that your meal after exercise contains about 150 calories.

3. You eat too little. Yes, it is true that if you want to lose weight there should be less calories, but the number of entered calories can be a serious obstacle for weight loss. The human body has built up its own defense mechanism to survive in extreme conditions. When you enter few calories, it slows down the metabolism and burning calories and begins to store fat, because it "thinks" that starvation will continue. Well, at some point, despite exercise your weight will be the same. Generally women should not enter less than 1,200 calories per day.

4. Your workout is a routine. It is great that your workout is a habit, but not when you do it without effort. Repeating the same exercises is not a good strategy for weight loss because the body gets used to the exercises and begin to burn fewer calories. Therefore, your weight will be the same. To lose weight and to have a maximum effect of exercise, you should constantly change the exercises, to increase their intensity, sequence and rest between them.

5. Your weights are too small. Training with weights builds your muscles and speed up your metabolism, which leads to burning more calories. Exercising with light weights does not lead to increased muscle mass. Choose a weight that will tire your muscles after 12 repetitions. When you can do 15 reps with that weights, increase the weight. Minor muscle pain is normal, but you should not feel a strong sharp pain.

6. You are not sleeping enough (7-8 hours). Lack of sleep can reduce the benefits of your body workout and have the opposite effect than desired. For muscles to work at full capacity, you need to give them the needed rest. Moreover, the lack of sleep reduce your energy, slows metabolism and increases your appetite, and does not support your weight loss efforts.

7. You have a health problem. If you are doing everything that is recommended for weight loss and notice that your weight increase rather than decrease, it is best to consult your doctor. There are certain medical conditions that can affect your weight, such as polycystic ovary syndrome, hormonal disorders, thyroid problems, etc.. Also, increased weight can be due to certain medications you take. In any case, it is necessary to consult with an expert.

8. You expect results too soon. If you expect to reduce weight in the first 1-2 weeks of exercise, you can only be disappointed. You can see the exercise benefits after 2-4 weeks, at least. Patience is the key to your success.

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Waist exercises

Here are six effective exercises from fitness guru Elisabeth Halfpapp to eliminate fat around the stomach and for having attractive and thin waist.



1

Sit on the floor next to the wall. Lean on it with the lower back. Bend your knees and place your feet on bigger distance than the width of your hips. Place your hands between your legs and tighten your abs.

While pressing on the floor with the finger tips, lift your legs to a height of about 15 centimeters (see picture). Do 2 sets x 20 reps.

2

Sit on fold cloth next to the wall. Lean on it with the upper part of your back, bend your knees and keep your feet lying on the floor. Place your hands near your hips and hit the floor with the finger tips.

Tighten abdominal muscles and lift your legs off the floor. Close your knees to your chest as much as you can, then straighten your legs so that the feet toes be directed towards the ceiling (see picture). Move your feet 2-3 centimeters towards the wall and pull them back. Repeat 10 such pulses. Make at least two series.

3

Sit on fold cloth in front of the wall. Lean back on your elbows and place your feet on the wall in a straight line.

Tighten abdominal muscles and stretched your hands towards the feet (see picture). Once you take that position, lift the torso 2-3 centimeters above and drop equally. Make 20 such pulses.

Then, hug your knee with your hands and take a rest. Make at least one more series.

4

Lie on the floor with your knees bent. Stretch your hands along with the body. Put your right ankle just above the left knee. Lift the front part of your left foot so that your leg leans only on the heel.

Squeezing your abdominal muscles, lift your hips off the floor (see picture), and then lower them. Do 10 repetitions. Change the leg and make another run.

5

Sit on fold cloth. Lean back on your elbows and bend your knees. Place your feet on the floor.

Tighten abdominal muscles, bend the torso and lift up on the left side. Move your hands to the left and grasp your left leg on the outside (see picture).

Then, let your arms hang to the left side of your body without touching your leg. Lift your body up on the left side on about 2-3 centimeters, and return it back. Make 20 such pulses. Repeat on the right side.

6

Lie down on the floor, leaning on your left elbow so that the forearm is in the normal position with the body. Place fold cloth between your legs above the knees. Lean your right hand on the right thigh.

Lift your hips off the floor so the body make a straight line (see picture). Tighten the towel. Hold this position for 2-3 seconds, and drop to the floor. Do 10 repetitions, and then repeat the same on the right side.

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Physical activity - Calories

Exercise is an important part of the weight loss process and necessary for having a shaped body. Even if you eat healthy food without exercising you will not have a nice shaped body.

Physical activity causes the body to consume more energy and thus more calories. It is well known that we only lose weight if we spend more calories than we consume them. This means that in order to reduce weight, should either reduce calories or burn more calories through exercise.

Each exercise requires a different effort and because of that some exercises are more effective in burning calories and others not so much.

Here are some of the basic physical activity and the number of calories burned for 1 hour:

Physical Activity	121 pounds	132 pounds	154 pounds
Walking (slow)	138	151	176
Walking (fast)	211	230	268
Running (slow)	444	484	564
Running (moderate)	610	665	775
Running (fast)	777	847	987
Cycling (15-20km/h)	333	363	423
Cycling (21-25km/h)	555	605	705
Riding a stationary bike	485	528	616
Swimming	332	361	421
Swimming (butterfly)	609	664	773
Swimming(breaststroke)	554	604	704
Swimming (backstroke)	442	482	562
Dancing (ballet, twist)	360	393	458
Modern dances (slow)	166	181	211
Modern dances (fast)	250	272	317
Aerobic (slow)	277	302	352
Aerobic (fast)	387	422	492
Water Aerobic	221	241	281
Gymnastics	222	242	282
Jumping rope	555	605	705
Exercise with weights	249	271	316
Tai Chi	221	241	281
Boxing (boxing bag)	332	361	421
Kick-boxing	554	604	704
Basketball	444	484	564
Handball	664	724	844
Volleyball	166	181	211
Tennis	388	423	493
Badminton	249	271	316
Ping Pong	222	242	282
Bowling	166	181	211
Billiards	138	151	176
Hiking	444	484	564
Skiing	359	392	457
Ice skating	387	422	492

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