Top 10 Food For You To Make you Fat Free

if you are on dieting So there is no need to starve yourself to lose weight, you actually need to eat good fat free less calorie food. Remember to eat more often and more of the good stuff. This will prevent your body from shutting down its ‘burning system’ and keeps your metabolism running high. It will also ensure that you are strengthening and firming your muscles. Remember that the more muscle mass you have, the more fat you burn. A healthy eating regime ensures we feel great and have more energy, which will in turn increase the desire to be more active and exercise. These 10 foods pack a nutritious punch with vitamins and minerals. They ensure you are not malnourished or hungry while trying to lose weight and are not run down.
1. Tomatoes
Have high amounts of lycopene and antioxidants such as vitamin E, vitamin C and betacarotene. This super food is great for anti ageing and cancer prevention. To increase the potency we can eat tomato paste.
2. Extra-lean beef
High in protein, this ensures you lose body fat and not muscle which we want to keep. Lean beef is a high source of iron, ensuring great production of haemoglobin in your blood which carries oxygen. Suffering an iron deficiency (very common in women) results in feeling tired, poor concentration and increases your chances of infections and colds. Keeping it extra lean will ensure minimal animal fat so you’re losing weight and keeping your heart healthy too.
3.Fresh herbs
They not only make healthy foods tasty, they are the high in antioxidants. A recent study showed that they are 42 times higher in antioxidants than apples. A tablespoon of oregano has the same free radicals as a medium apple. This is also true of your natural teas. So in the words of the Spice girls, spice up your life!
Are jam packed with antioxidants, the darker the berry the more antioxidants. These are responsible for lowering the risk of cancer, heart disease, brain function and also act as anti-inflammatory. They are rich in Vitamin C which boosts the immune system.
Natural rolled oats which you can microwave with skim milk, adding honey or fruit for flavour and sweetness. Filled with fibre, protein, vitamins, minerals and good fats, they will aid in lowering your cholesterol and blood pressure. Now that’s a super breakfast.
An awesome form of low fat protein and omega 3, a fatty acid that is essential for brain and eye development. It is recommended we have 1-2 serves of fish a week.
It ensures the balance of your digestive system, with its good bacteria. Yoghurt is high in calcium, for healthy bones, and potassium. It’s a great replacement for a snack or dessert, making sure it’s low or no fat.
8.Raw nuts
A great snack food containing phytochemicals, fibre, fatty acids and most contain monounsaturated fat, which lowers cholesterol. Though a few are great, be careful not to over indulge.
Although it is high in iron, it is not a source of iron that humans can absorb. Eating spinach with your extra lean beef will help with the absorption of iron. Spinach is the food with the highest content of vitamin B folate, which contributes to preventing colon cancer, heart disease and birth defects.
You won’t be surprised they are filled with Vitamin C and fibre. They also contain potassium which regulates water balance at a cellular level and many phytochemicals believed to lower the risk of breast cancer, inflammatory conditions, blood pressure and heart disease.


Body Building of Health


Human being needs food or nutrients to perform various functions and activities in the body and to lead a healthy life. Include proteins, fat, fibers, carbohydrates, vitamins and minerals. These nutrients are chemical substances which are present in the food we eat daily. The foods containing these nutrients which we consume daily are classified as cereals, legumes (pulses), nuts and oil seeds, vegetables, fruits, milk and milk products and flesh foods (fish, meat and poultry)and of course good filtered water
human needs all these nutrients, energy, proteins, vitamins, fibers, minerals in different amounts to grow, live and thrive. Since man derives all the nutrients he needs through the diets he eats, his diets must be well balanced to provide all the nutrients in proper proportions. In planning a diet for the community, foods have to be chosen in proper amounts to provide all the nutrients in required amounts and also keeping in view the dietary habits and availability of foods.

Friend here is all what you need to know about various types of foods that are beneficial for build muscle. Here is a list of foods that are good for increasing muscle of your body.

Turkey breast
Low fat yogurt
Cottage cheese
Peanut butter
Fat free milk
Chicken breast

All Included food items would help you build muscle of your body

Training Principles

Size Gaining Schedule

What is Good Fat and what is bad Fat?

What is fat?

Definition: Body fat is a substance formed in fatty acids and fatty acids which is required as a concentrated energy source for our muscles. Fat is a storage substance for the body’s extra calories and it fills fat cells that help insulate the body. When the body has used up the calories from carbohydrates it begins to depend on the calories from fat. Excess Fat and Saturated Fat causes overweight and obesity.

There is two kind of fat having in food which is normally we taken.

  1. Unsaturated Fats
  2. Saturated Fats

Now Question is what is called good fat and what is called bad fat?

Unsaturated fats are good quality fat unsaturated fats increasing HDL cholesterol (the good cholesterol).while decrease LDL cholesterol (the bad cholesterol) the food mainly increase HDL are Nuts  including peanuts, Walnuts  , almonds and pistachios, avocado, canola and Olive Oil are high in saturated fats  have also been found to help in weight loss, particularly body fat.

Saturated Fats are bad quality fat Saturated fats raise LDL cholesterol (the bad cholesterol)

Saturated fats are mainly found in animal products such as meat, Cream milk, eggs yellow and seafood. Some plant foods are also high in saturated fats such as Coconut oil.

Who is Batter Isolation Exercises or Compound Exercises

The leg extension is an isolation exercise. An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing. Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Compound exercises generally involve dumbbells and barbells (free weights), involving more muscles to stabilize the body and joints as well as move the weight. The leg press is a compound exercise. Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for “rounding out” a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.

Six Pack Solid Abs workout…

How to get six pack solid abs ??

Six-Pac The ultimate achievement is get ripped, firm and cut abs. You have to work very hard at develop them, but once you do, just imagine how great you will look and feel. Now that the summer is here you can show them off to everyone!

Men and women both look great with perfect washboard abs and by watching what you eat and training hard you can have them. Remember, your abs is the visual center of the body and the focal point of your strength and your center of balance. The abs is where the eyes are inevitably drawn.

Strong abs are not just a cosmetic thing but also important for good health. Strong abdominal is essential to maximizing performance in almost all sports. Well-defined abs is one sign of being in top condition and being lean, hard and strong. The most important goal of abdominal training should be definition. To achieve definition, you need the combination of a strict diet and high reps and sets of abdominal exercises.

In the beginning, the most important thing is to build up the basic strength of the abdominal area and next you need to increase that strength and begin to put more emphasis on the adjacent muscles.

Abs should be trained every day. Five sets of sit-ups or crunches and five sets of leg raises are a good start. Sit-ups and crunches work the upper abdominal while the leg raises work the lower area. Beginners can start working abs immediately by blowing out all of your breath, sucking in your stomach as far as possible, then trying to hold this for fifteen seconds. Holding in your stomach and tensing your abs is a good way of firming and strengthening them and making yourself aware of how to control this area of your body.

Working your abs at least four times a week is also key in having flat and strong abdominal. Work your abs slowly and contract the muscles as you breathe out and complete each repetition. After you see your weight dropping and your abs strength increasing, you will want to add weight to your abs routine. Without using weights you will have a difficult time getting those six-pac abs that you are working towards.

Make sure you include crunches and leg raises in your abs routines. You will want to do three to four sets per exercise and fifteen to twenty reps per set.

Sit-ups: For the upper abs. Lie on your back, knees bent, feet flat on the floor, your hands crossed over your chest or placed behind your head. Sit up and bring your head as close to your knees as possible. Lower yourself slowly back to the floor. Do this exercise very slowly and keep your chin into your chest.

Leg raises: For the lower abs, sit on the end of a flat bench or lie flat on the floor. Lie back with your legs extended straight out and your hands underneath your buttocks or behind your head for support. Keeping your legs straight, raise them as high as you can, then lower them slowly until they are below the level of the bench or if your are on the floor, almost touching it with your feet.

Twisting  Crunches: twisting crunches is real very useful for your side fat or your oblige muscle. to start this exercise lay down just like you did crunches but at at staring toward move your right hand knee to  your left knee and back to starting position and same with second.

Pull down Crunches: Drape a towel or rope around the bar of a pull down machine so that you pull the weight using it instead of the bar. Kneel facing the machine and grab hold of the towel and put your hands against your forehead. Kneel far enough away from the machine so that the cable comes down at a slight angle.

Crunches with your knees in the air: For the upper and lower abs. Lie on your back on the floor, hands clasped behind your neck. Keeping your knees bent, raise your feet in the air and place your feet against a wall or bench for support. Raise your head and shoulders toward your knees with a sit-up motion and simultaneously lift the pelvis and feel the contraction of the abdominal as the upper and lower body crunch together. At the top of the movement flex the abdominal even harder to get the fullest contraction possible and release and return to the starting position. Breath out on the way up and in on the way down slowly and keep your chin into your chest.

Hanging leg raises: this is quit hard to do for new guys but it very useful for any one who want sharp abs. to start this exercise hang up your self in chining bar. and pull your leg to up front to your west line but remember your knee shoul’nt bent.

The exercise is the same movement as an abdominal crunch, but using the weight instead of gravity. The emphasis is still on crunching the abdominal, pulling the breastbone towards the pelvis and making sure you exhale all your air at each contraction.

Best Callorie burning Exericise

Anaerobic Exercise

The ideal calorie-burning training program involves a combination of both these types of exercises. Ideally get advice from a fitness professional as to how to structure your program. As a rough guide, if doing a 60-minute workout at a fitness center or using a home gym, divide your program into approximately 40 minutes cardio and 20 minutes weight-training, or do aerobics one day and weights the next.
Eat Before Exercising

Always eat 3-4 hours before exercise. Your best choice is a high-carbohydrate, low-fat meal, with foods like breakfast cereal, fruit, yogurt, fruit juice, bread, pasta and rice. Avoid fried food and other high-fat options. These low-fat, carbohydrate-rich foods give you the necessary energy to enable you to exercise for up to one hour at a time, and help to optimize fat-burning.

Sports Drinks Can Be High Calorie

Some athletes drink a sports drink during their training, but be aware that these drinks typically have a high calorie-content and are not required unless you are exercising vigorously for more than one hour at a time. Drink water instead.

Eat After Exercising

After exercise, refuel your energy stores with a high-carbohydrate, low-fat meal again. People sometimes say they don’t feel like eating after exercise. That’s fine, but you should not exercise again within 12 hours unless you have replenished your energy stores with sufficient carbohydrate. If you don’t recharge your energy stocks correctly, you will end up too tired to do any exercise at all. So keep eating and drinking, but choose high-carbohydrate foods and plenty of water.

How Many Calories Are Burned During Exercise

Type of Exercis hour/Calories burned
Sleeping 55
Eating 85
Sewing 85
Knitting 85
Sitting 85
Standing 100
Driving 110
Office Work 140
Housework, moderate 160+
Golf, with trolley 180
Golf, without trolley 240
Gardening, planting 250
Dancing, ballroom 260
Walking, 3mph 280
Table Tennis 290
Gardening, hoeing etc. 350
Tennis 350+
Water Aerobics 400
Skating/blading 420+
Dancing, aerobic 420+
Aerobics 450+
Bicycling, moderate 450+
Jogging, 5mph 500
Gardening, digging 500
Swimming, active 500+
Cross country ski machine


Hiking 500+
Step Aerobics 550+
Rowing 550+
Power Walking 600+
Cycling, studio 650
Squash 650+
Skipping with rope 700+
Running 700+


Welcome to mikematt  BLOG.. guys this blog is created for Fitness lover……… if you are really Interested to go throw the right way  like most of successful  people going on. my friends that right way is fitness its doesn’t matter what you are doing or which field you having  here in my blogs matter only fitness health.  friends i must suggest you  just left the laziness and wake up now and go throw the right path where you can breath fress life happily and keep fit yourself.


Fitness -: In past years fitness was commonly Describe as the capacity to carry out the hole day’s activities without undue fatigue. now time changes in lifestyles following the industrial revolution rendered this definition insufficient. but now Today’s physical fitness  means is totally changed is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities. now days people depend on there daily time table they calculate there daily diet in calories protein or carbohydrate. which is they right way to measure our self . people giving time to our self to become healthy and fit..


BEST of luck guys and congrets on your decision to join a health club or a fitness club. This is only one right way that once you go through with, and keep up your mental and phycial level of commitment that will forever change your life and how you relate to people, healthy food and good abd safe exercise. There is initially on joining a gym or fitness club an excitement in the future and a real clarity of purpose. I have never felt the excitement of being in a gym by doing any kind of other exercise or workout rutene.

Fitness clubs are a business and since you are going to be doing business with a Fitness  Club you should be armed with information and the ability to make a decision based on what is important to you and not what is pitched to your by the health club salesman. I want to be very clear here, the onus is on you to decide what you want and need in a health club and the nice lady or mans job is simply to have you join their club.

What I will do within this series is educate you on what is important to think about and after that you can make the decision yourself, armed with the knowledge that you need to take that health club sales pitch head on and rebut it.


when you go out looking for fitness center to join. We will uncover staff and what to look for, membership hours, fitness equipment, health club amenities, classes worth taking or not and of course the price that you should pay and how to decide what is fair.

If you already belong to a gym, fine, this may allow you to reevaluate whether you are at the right place and if you do not belong to a gym you will probably be joining one soon and I hope all the information you will find will help you make an informed decision on what kind of health club is for you.


There are many fitness programs available these days all promising to be one of the best available & the ideal one for you. There is no fitness program available that is the best for all. You are an individual with different needs, wants & lifestyle so there cannot be a fitness program that is ideal for all.

Every fitness program has its pro’s & con’s & it’s up to you to decide which one is best for you, after all you need a fitness program that you know you are going to enjoy, that way you will stick to it & reap the full benefits.

So which fitness program is for you ? Will you choose one of the well known ones such as Pilates, Step, or Aerobics (in one form or another) or will you go for one of the many celebrity fitness programs. The choice of fitness program is yours & yours alone make sure you pick the one for you. To help you here is a quick overview of some of the fitness programs available.


Developed by Joseph Hubertis Pilates as far back as the early 1900’s, Pilates is based upon developing & improving body posture & flexibility of movement originally using the resistance of springs. Pilates can be practised using specially designed Equipment or performing exercises based on the Pilates system simply on a mat. Pilates has spawned many different versions which are available today. Pilates fitness programs are available on video or DVD to use with or without equipment, for you to follow at home or you could try your local gym to see if they run classes there.

Step Fitness Program
Step is basically a form of aerobic exercise involving stepping on & off a step quite often to music. You can follow this fitness program from a video or DVD at home using a simple piece of equipment or in a group at your local gym or recreation centre.


Aerobics is a fitness program in numerous different formats but basically involves lots of movement such as arm raises, leg raises, kicks, stretching, lunging, bending etc to music. The type & frequency of movements should depend upon your current level of fitness. The fitness program can again be followed at home using a video or DVD or at classes in your local gym or recreation centre.


Here is to many aerobics program on net. but dear friends here I Am giving you some good tips about aerobics exercise.. aerobics is basically  called a exercise which is work on your fat reduce. or in some way its true but aerobics is as much Impotent to build your muscle and increase strength level as much impotent  in your fat reduce. Its real or true fact. you can apply  aerobics on your muscle growth  and strength increase segment in your workout. or also can use in your fat reduce segment..