Easy squat variations

1. Basic Squat

Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, neck straight, and abs tight. Hold your arms out in front of you—straight with palms facing down, bent at the elbows. Or do our favorite arm move: the Aladdin arm cross. Whichever you do, don't put your hands on your legs. Bend your knees and slowly lower yourself down until the tops of your thighs are parallel to the ground. Push your bottom backward, as if you were sitting on a chair. Don't worry too much about letting your knees go forward over your toes. It's a popular myth, but depending on your limb length, flexibility and hip joints, your knees may naturally go over your feet as you squat. As long as it doesn't hurt, you're OK. Return to standing.

2. Figure-four Squat

Begin by standing then bend your knees and lower a few inches into a slight squat. Lift your right leg up, bend your knee and cross it over your left leg, with your right ankle resting on your left knee. Being careful not to lose your balance, lower down until your supporting thigh is parallel to the ground. Don't let your hips dip to either side! Return to standing. Repeat on the other side.

3. Curtsy Squat

Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg. Return to standing.

4. Surfer-squat jump

Begin in a low, wide squat position with your arms out to your sides as if you are balancing on a surfboard. Jump and turn sideways so you land in the same surfer squat but now with the other leg forward.

Importance of Fats

Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.
When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.

Fats provide your body with energy and provide storage spots for energy in the body. Fat also helps move the vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body's adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.

Importance of Dairy food in the Diet

Dairy foods and ingredients play an important nutrition delivery and cultural role in the daily diets of people around the world. Whether traditional fare or new additions to regional preferences, dairy foods provide clear benefits to people of all ages. Specifically:

Dairy and dairy-containing foods contribute many essential nutrients including protein, calcium, vitamin D, vitamin A, vitamin B12, riboflavin, niacin, phosphorus, potassium and magnesium.

Milk, cheese and yogurt are core aspects of healthy eating patterns and dietary guidance recommendations in many countries.

Dairy ingredients like whey and milk proteins support healthful diets and are found in dairy-based beverages, yogurt, nutrition and energy bars, ready-to-drink beverages, oatmeal, snacks and powder for homemade smoothies and shakes.

According to the U.S. Department of Agriculture, fat-free or low-fat dairy products are the best choice for most people because whole-milk and whole-milk products add calories and fat to the diet. Although flavored milks such as chocolate and strawberry contribute the same nutrients to the diet as plain milk, they also add extra calories from sugar.

Best protein food sources

High Protein food sources

1. Seafood

Seafood is an excellent source of protein because it usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart- healthy kind: it has omega-3 fatty acids.

2. Eggs

Eggs are one of the least expensive form of protein. The American Heart association says normal healthy adults can safely enjoy an egg a day.

3. Soya

Soya protein foods such as tofu and soya-based drinks will help you to recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.

4. Nuts and Seeds

Nuts and seeds are a practical protein choice if you're on the move. Around 50 pistachio nuts provides 6gm of protein, plus sodium and potassium, the electrolytes lost in sweet during exercise.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. plus, these nutritious nuggets are loaded with fiber to keep you feeling full of hours.

3 Easy Pushup Variation

Easy Pushup Variation

1. Off the wall:

  This is the first step on the path to pushup dominance. It's basically a standing push-up done against   a wall, which greatly reduces the amount of weight the muscles have to support.

2. Shoulder tap Push-up:

This is the great for all the same reasons as the hand tap push-up, but it's a slightly longer hold that's better for improving balance.

3. Hand tap push-up:

Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and makes the exercise more isometric, which is a great way to boost strength.

 

Chocolate a healthy food.

Importance of Chocolate

A new study suggest that eating chocolate can help you stay thin. Researchers at the University of California-San Diego found that people who frequently eat chocolate have lower body mass indexes than people who don't.
One study, published in The Journal of Nutrition, suggest that chocolate consumption might help reduce low-density lipoprotein (LDL) cholesterol levels, also called "bad cholesterol."
Chocolate may have effects on people's moods. Most chocolate is eaten in the winter, which suggests that people often use it as a way to beat the seasonal blues.

                                                                                                                                                                                                                                

                    

                  

Canadian scientists, in a study involving 44,489 individuals, found that people who ate chocolate were 22 percent less likely to experience a stroke than those who did not. Also, those who had a stroke but regularly consumed chocolate were 46 percent less likely to die as a result.
A further study, published in the journal Heart in 2015, tracked the impact of diet on the long-term health of 25,000 men and women.

One exercise for whole upperbody

Pull-up

A pull-up is a "compound" exercise that involves a large number of big and small muscles, most notably your latissimus dorsi (lats) and biceps. In addition to working multiple muscles at the same time, the pull-up is. also a multi-joint movement, an exercise that causes more than one joint to move.

Pull-ups are one of the most convenient exercises around. You can do them pretty much anywhere. All you need is bar.

Probably one of the biggest benefit of doing pull-ups is improvement your back muscles.

The second major muscle group that gets benefit from doing pull up is Rhomboid muscles.