Health and fitness

  Back pain There are a lot of reasons that someone gets back pain  The main causes are  The Activity you do  Medical condition  Or from injury  Any age can get back pain but as long as the age increase the chance to get back pain  Causes of back pain  The human back from above to lower consist of many structures like  Bone ,muscle, tendon, disk ,ligament ,nerves  If you have any problem in any of these structures you get back pain  1-spinal stenosis   Is the narrowing of spinal cannel as the result of this narrowing there will be pressure on spinal nerves and d you get back pain and numbness  2-spondylolithesis   Is the forward movement of a bone in the spine it is mostly results from weakened ligaments and joints by arthritis  3-strain   When you twist and at the same time lift something heavy ligaments, muscles ,tendons, may get injury and you get back pain  4-tumors tumors that arise from back or th...

  One of the best exercises to strengthen core muscles is plank, all core muscles work in the plank exercise such as transverse abdominis,rectus abdominis, Internal and external oblique muscles  Making core muscles strong is important because it helps in daily movements, provide good posture,and reduce back pain          The most important benefits of plank   1-strengthen the core muscles  Core muscles are participate in the most of daily activity like weight lifting ,bending ,movement  So the more your core muscles being strong the more you will do these tasks easily and you will be protected from injury  2-improve posture  A healthy posture helps in equally distribute the body weight  and reduce stress on your spine and lower back  By doing plank exercise and strong core muscles you will improve your posture and it keeps you away  fom back pain  3-boost your metabolism   Plank exercises is considered ...

  Abdominal exercises abs exercise is so important and   is vital because it helps in building a strong core it also  strengthen  lower back, improve posture, and stabilize  entire body. Because nearly all bodily movements originate in the core, strengthening these muscles will improve the  range of motion while also protecting you from injury while completing daily duties. The main muscles that work include  rectus abdominals  transverse abdominals external and internal oblique muscles  here we describe the exercises as lower and upper exercise although some of them are bothe upper and lower        lower abdominal exercises  the following exercises are considered the best exercise to build lower abs  1-reverse crunch The main muscle that works in this exercise is rectus abdominis as the main function of this muscle is to flex the trunk over lower limp or flex lower limp over trunk Do this exercise  two...

 there is 3 main ways to loss thigh fat and build muscles in your thigh  1-eat healthy  to decrease thigh fat, you must maintain a nutritious diet, which is essential for weight loss. The goal should be to burn more calories than you consume. A healthy  diet can assist you in achieving this calorie deficit. It also appropriately fuels your body, allowing you to exercise and tone your legs. There is no a special diet to reduce your weight but generally reducing sugar ad processed carbohydrates are so helpful to loss weight  2-DO cardio exercises  Cardio exercises are considered the best to burn fat not just in your thigh but also in your entire body  You can do high or medium intensity exercises these exercise increase your metabolism and make your body to burn more fat  3-DO leg workouts to build muscles  Strength training can help you shed fat throughout your body, including your thighs, and make your legs more strong it also  gives the...

push ups and pull ups,  are two different types of compound exercises, in which not just a single muscle participate in the exercise but a group of muscles will take a part in these exercises . both push ups and pull ups have their own benefits . in this article we try to mention almost all different benefits of push ups and pull ups . A-benefits of puh ups   1-increase functional strength   Push ups is one of the compound exercises in which most of major muscles participate in this type of exercise.  they are , Pectorals muscle (chest muscle) Deltoid (shoulder muscle) Triceps  Muscles of abdomen  Back muscles  Biceps  2-improve health of cardiovascular   Push ups burden your heart to deliver oxygen rich blood to your body, specially those muscles participate in the exercise ,and this result in burn the fat and improve your cardiovascular . 3-enhance posture  It has proven that the weakness of core muscles, are responsible for your poor ...

  Post partum weight loss Do not worry about your weight after birth you can definitly lose these excess weight that you have gained during your pregnancy and return to your non pregnant state  but you have to be patient  Follow healthy diet and do physical activity According to centres  for disease control and prevention it is healthy if you gain (11.5-16)Kg if you carry one baby  When to start physical activity after pregnancy  1-if you had normal vaginal delivery without any complications you can start exercise within a few days  2-If you had C section or any complications during delivery then your health care should indicate when you can start exercise  Best tips  to lose weight after giving birth  1-breast feeding  During pregnancy your body start to store fat so that later after giving birth the mother can use this fat storage to feed her baby so during breastfeeding your body breaks down this fat  Despite that breast fee...

 Foods for keto diet 1 – veggies with low carbohydrate content. Like spinach ,lettuce ,broccoli ,cauliflower,celeray,cabbage ,tomatoes,cucomber   These vegetables contain good fibers which are also a carbohydrate but your body can not absorb it  And it helps with lose weight specially reduce belly fat at the same time these vegetables decrease the risk of cancer and heart disease it also contain vitamin C which is antioxidant and it is very helpful in protection your cells specially your skin cells and promote collagen production protects your skin from wrinkling  2-meat  Meat specially red meat is a good food in keto it contains vitamin B12 Which protects your from cert ain types of anaemia which makes people weak and tired   Meat is also a good sources of  protein which helps to build more muscles 3-nuts and seeds Like almond peanut walnut sunflower pine nut  4-fish and sea foods  It contains vitamin B no carb and good amount of protei...

                          Belly fat -Belly fat is a fat that surrounds your abdomen  -Belly fat has a variety of causes and harmful effects on your health  -In this article we will try to cover almost all the possible causes of belly fat  and its harmful effects -how to lose your belly fat through diet and exercise                       Belly fat  There are two types of belly fat  1-the fat that surround abdominal viscera which is known as ( Visceral fat) 2-the fat that is located just beneath the skin which is known as ( subcutaneous fat ) Visceral fat, is more dangerous because metabolic products which have been released from those visceral fat goes directly to portal system then liver, pancreas ,heart ,and other organs cause organ dysfunction and other bad consequences                    ...

  Keto diet The term “ketogenic” refers to a low-carb diet  The goal is to consume more calories from protein and fat while consuming fewer calories from carbohydrates.  How it works  If you eat less than 50 grams of carbohydrate in a day your body relays on protein and fat for energy which makes you to loss weight  55–60% calories from fat 30–35% calories from protein 5–10% calories from carbohydrates But you have to know that keto diet is a short term diet. if you stay on keto diet for long time you may suffer from some (adverse effects) of keto diet                            What are the benefits of keto diet most people use keto diet mainly to reduce their weight but keto diet has a lot of other benefits  1 -reduce acne   2-lowering the need for diabetes medication Ketogenic diets have the added benefit of helping persons with type 2 diabetes lessen their reliance on diabetes me...

  8-type of people should not follow keto diet  1-pregnancy During pregnancy, the expectant mother should pay special attention to her diet and eating habits. For the baby's growth, they must consume a well-balanced and nutritious food. The ketogenic diet deprives them of carbs and fiber. Furthermore, the severely limited diet is deficient in some critical micronutrients, making it an unsuitable diet for pregnant women. 2-bowel disorder Constipation is one of the most prevalent keto diet adverse effects. People who follow this diet often experience constipation as a result of the low carb and low fiber intake. If you already have stomach problems, such as irritable bowel syndrome (IBS) or recurrent constipation, this diet may aggravate your condition. 3-kideny problem Keto is a high-fat diet, so your kidneys have to work extra hard to break down the fat and flush it out. If you already have kidney problems, this diet will put additional strain on your organ and may potentially...

Best 7 exercise to burn your belly fat. 1-Mountain climber. Mountain climbers are performed by placing  your wrists directly beneath your shoulders. in a high-plank stance.  Draw your belly button in toward your spine and keep your core firm.  Bring your right knee to your chest and then return to plank position.  Then, drive your left knee toward your chest and return it to its original position. Alternate sides as needed. 2-flutter kicks Step 1: Lie on your back with your legs crossed and your hands beneath your buttocks. Step 2: Raise your right leg slightly above hip height off the ground. Lift your left leg a few inches off the ground at the same time. It's best if your back is flat on the ground. Step 3: Hold this position for 5 seconds before switching legs and performing a flutter kick. Step 4 :Lift your head and neck off the floor to make this exercise more difficult. 3-leg rise  Step 1: Lie down with your legs straight and together on your back. Step 2...

  10 simple tips to loss your belly fat. 1-add fiber to your diet This will help you digest your food better and make you feel fuller and lighter for the remainder of the day. Just after a few days you will eat less for your meals than you would typically You can get fiber from these foods oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium 2-get ride of foods that contain trans fats These fats are responsible for heart disease insulin resistance and belly fat gain 3- eat high protein meals Protein is responsible to release a hormone that is known as a fullness hormone It suppress hunger and induce satiety Get protein from Eggs Almond Oats Milk Meat Fish Beans 4-avoid sugary drinks 5- exercise aerobic To lose weight, the American College of Sports Medicine (ACSM) recommends exercising for 150–250 minutes each week. If you wish to lose additional weight, you can increase your activity time to 250 minutes each week. 6- Reduce your intake of processed carbohydrates....

  7 things you should do after workout 1-Drink plenty of water Rehydration is critical, especially if you've exercised vigorously or sweated profusely. Muscle flexibility, strength, and muscle pain are all improved by replenishing fluid levels. At least 16 ounces of water or nutritious liquids like coconut water, green or black tea, or chocolate milk are recommended. You could also opt for a low-sugar sports drink. Electrolytes are included in these drinks. 2-Allow yourself to relax.  You may feel lightheaded or dizzy if you stop exercise abruptly. When you exercise, your body temperature rises and your blood vessels dilate. Your body requires time for its blood vessels to heal and return to normal. Take use of the cool-down mode on your treadmill. Alternatively, depending on how intensively you trained, slow down and stroll for a few minutes after a run. 3-It is vital to eat after a workout.  Regular exercise and a balanced diet go hand in hand to help you achieve your ...