Nicole Wilkins Profile Info Championships Diet Plan

Nicole Wilkins
Nicole Wilkins
 Nicole Wilkins is Professional Bodybuilder Who won many Pro-Championships and Be the Best of all Professional Bodybuilders. Here are the championships lists of Nicole Wilkins.
She is one of the Best Body Builders who won the many numbers of professional championships
Nicole Wilkins Profile
Nicole Wilkins Profile
Here is Training program of Nicole Wilkins Fitness Model how she does the exercise and fitness program to stay fit. Here is also the Exercise plan of Nicole Wilkins and how she take food supplements and Fat Burners Whey Proteins 
Before using Whey proteins or ISO Proteins or any other Protein Supplements consult Your Fitness Trainer to consult how to use these kind of Supplements.
Nicole Wilkins Diet Plan
Nicole Wilkins Diet Plan



BOB Birdsong Bodybuilder History Photos


Bob Birdsong
Bob Birdsong
 Bob Birdsong the Bodybuilder in one of the earliest Professional Body Builder who is known well in his era
He won many bodybuilding championships to make him a unique bodybuilder.Here are his some Championship info that he won +Bob Birdsong
Bob Birdsong
Bob Birdsong Championships

Bob Birdsong Body
Bob Birdsong Muscles

Bob Birdsong Body
Bob Birdsong Body
Bob Birdsong Arm
Bob Birdsong Arm Muscles

Phil Heath Diet Plan of MR Olympia 2011

Phil Heath
Phil Heath
Phil Heath the Professional Bodybuilder and Mr Olympia Champion for 2011. He worked hard to build a perfect body and won the Most Professional Body Building Championship
Phil Heath Meal Plan
Phil Heath Meal Plan

Phil Heath Meal Plan
Phil Heath Meal Plan
Here are the meal plan from the Phil Heath to Build the Professional Body. There are number of Food Supplements that are used by Phil Heath. All of the Food Supplements are mentioned on the Phil Heath meal plan guide

Cheap Whey Protein Supplement Collection

Cheap Whey Protein Supplements are Hard to Find but Here are the Some Best Cheap Whey Protein Supplements that are Perfect for the Perfect body.
Promax specifically designed for your fitness, recovery and muscle definition. not just for bodybuilders. We know that with the right balance of nutrition, exercise and dedication, anyone can achieve their body and sporting goals. So, if you want to get the most out of your exercise, then Promax is perfect for giving you the extra protein you need.
Know More About Food Supplements
Cheap Whey Protein
Cheap Whey Protein

Fat Loss Supplements for Women

Fat Loss plan for the Women is main thing that is wanted all the time.
Here is the Formula which is the perfect diet plan for the Fat loss and gain muscles form the protein supplements and get the awesome perfect body for the New start of life
Ultra Omega Supplement
Ultra Omega Supplement
CLA 1250 Supplement
CLA 1250 Supplement



This Food Supplement diet plan is designed for the Women that are aged from 20 years to 35 years
So Choose wise whey you are choosing Protein Supplements or Fat loss supplemental
Women Supplement
Eve Women Supplement
Women Whey Protein
Women Whey Protein Supplement

Whey Protein Supplements for Women

Women Whey Proteins
Women Whey Proteins
Here is the Whey Protein Complex Which is the one of the best Whey Protein for the Women, who they want to get a perfect ans slim body and most from the muscles and attractiveness. Whey Proteins for Women are much more Different from the Whey Protein Supplements for Men.
100% WHEY COMPLEX WHEY DOMINANT FUSION OF MILK PROTEINS WITH DIGESTIVE  ENZYMES. WHEY PROTEINS ARE THE FASTEST ABSORB ING SOURCES THAT ARE GREAT IN THE MORNING AND Around TRAINING FOR EXAMPLE


ABSORPTION FURTHER AIDED BY DIGESTIVE ENZYMES! ASPARTAME FREE!
OVER 120,000,000 SERVINGS OFOUR WHEY PROTEINS WILL BE SOLD IN 2012, BECAUSE THEY WORK AND TASTE DELICIOUS!

Building A Brand New Body Workout

The bad news is that building a better body doesn’t happen overnight. The good news is that a well-structured training programme can get you the body you have always wanted quickly – in just 12 weeks, in fact. But it requires a workout regime that constantly tests your muscles so they have the consistent stimulus they need to continue growing bigger and stronger, while your body burns up excess fat stores as fuel. The result is a bigger, stronger and leaner physique. This 12 week training programme starts with a four-week strength-building phase, set out here, with heavy weights and low reps to fire up your muscles and central nervous system. The strength phase comes first because it is important that you build a solid base and prepare your muscles and central nervous system for the intensive muscle-building phase, available in the March issue of this magazine. Then the third and final fat-burning phase – in the April issue – will put the finishing touches to your brand new body.
During These exercises you can add Whey Protein Supplements to Your Diet and get the perfect body

HOW TO DO THIS MONTH’S WORKOUTS
After a thorough warm-up, complete all the sets of exercise 1 – sticking to the reps, rest and tempos detailed then move on to exercise 2 and so on. Use a weight for each move that allows you to complete all reps but no more. The four figures for the tempo guide refer to time in seconds taken to lower, pause, lift and pause again. An X means the phase is to be done explosively.


body building workout
Body Building Workout
body building workout
body building workout
body building workout
body building workout


Cheap Whey Protein Supplements

Instant Whey Duo delivers an excellent nutritional profile with unbeaten value for money. It provides 75% protein and only 2g of carbohydrate and 1g of fat per 25g serving, with higher levels of glutamine and arginine than whey protein alone. It is a combination of whey concentrate, whey isolate, Muscle Drive  protein complex as well as Nutralys pea protein; a duo of dairy and plant based protein. The best news is that it comes with a market beating price. Instant Whey Duo is set to change the face of sports nutrition.
Cheap Whey Protein
Cheap Whey Protein

Burn Fat Safe with Kettle Bells


Kettle Bell Exercise
Using kettle bells for a 12-minute blast will improve your cardio fitness and your strength endurance, according to a new study. In the research the subjects did swings for the entire workout, which will give you a good training benefit but can be a bit dull. To get the improvements and keep your mind engaged, we’ve enlisted kettle bell expert CJ Swaby (cjskettlebells.com) to create a quick bell circuit. ‘This is an intermediate workout,’ says Swaby. ‘For an advanced version, replace the clean and press with snatches.’ The workout covers all the major movement patterns: push, pull, squat, rotation. ‘The exercise selection and workout protocol give you the benefits of ballistic movements, recruiting large muscle groups and increasing heart rate,’ says Swaby. ‘It’s an awesome total body workout. To increase the intensity and monitor your improvement, track how many reps per lift you do in the given time for each exercise. Aim to beat the amount of reps by 10-20% every second week.’
How it works
Warm up, then do the four moves in order. Do as many reps as you can for 45 seconds and then take 15 seconds’ rest. For exercises 2 and 4, do one set with one arm, then one with the other. When you’ve completed one circuit, which should take six minutes, go back to the start and complete one more round.

Note: Please performing these acts without any experiences cause damage to your body so be careful before doing any exercise for building body
More Professional Body Building

Mature muscle Eat more for Better Future


Mature muscle Eat more, not less, as you get older

Most of us remember a time when we could seemingly eat any thing and every thing without gaining fat,
before moderating our diets with age. But in fact as you get older you need to eat more – specifically , up your intake of good-quality protein  to maintain a strong physique, a study in the European Journal Of Applied Physiology has found.
The study compared the lean
muscle gains of 20-year-olds  with those of middle-aged men following the same hypertrophy programme. Results suggest diet was the principal reason why the younger men put on more muscle. On average, the younger men ate twice as much protein as the older men. Once you’re in your 30s, studies have established, the optimal daily ratio of protein is 1.5-2g per kg of bodyweight, with the essential Amino acid leucine especially important for protein synthesis
Make an eye on your fitness and health. Body Building Tips
Bodybuilding is more trending Perfect body is the shape of a man to look young and healthy So choose your diet and food wisely

Extreme Pro-6 and Krevolutio-X For Body Builders

Class Leading Nutrition, Food Supplements and Proteins for Body Builders. Please choose wise for your health because proteins Supplements.
Protein Supplement
Protein Supplement

Extreme Pro-6
The ultimate Protein powder designed to give a full Amino Acid profile in a low fat, low crab blend of protein   sources. This product is perfect for anyone looking to lose weight due to its sustained 6 hour digestion period creating a feeling of satiety and also for anyone wanting to build due to the continued release of Amino Acid into the blood stream keeping you in a positive nitrogen balance ( Ana-bolic ).
Choose wisely when you are shopping for Protein Supplements.

Krevolution-X
this ass kicking creatine formula consists of kre-alkalyn, an alkylated form of creatine much more resistant to the acidic conditions found in the stomach which cut out bloating, water retention ans kidney stress normally experienced when creatine is covered into creatnine in an acidic environment. Krevolution-X also contains Rhodiols Rosea, a popular homeopathic herb which is considered to enhance the immune system and endurance levels whilst reducing stress the big benefit for anyone using Krevolution-X is Rhodiola also helps with the creatine into to power muscular contractions

Find out More About Food Supplements
Food Supplements
Vitamins and Minerals

Eggs Source of Protein for Perfect Abs

Eggs for Abs
Eggs for Abs

Wake up and smell the proof:  people with a history of skipping  breakfast have larger waists   by nearly five centimeters  than  those who eat in the morning, new  research in the American Journal  of Clinical Nutritionreveals. Pass  on breakfast and you may pig out  later, the study warned. Over time,  this can cause your body to store  more fat. Aim for 20 to 30g of  protein at breakfast. Your desk adds kilos Take a real lunch break. eating at your desk  could cause you to eat more later in the day,
according to new research from the University of Bristol, England. In the study, people who ate a meal while playing a computer game  consumed double the number of kilojoules  for dessert 30 minutes later than those who dined away from their desks. If you eat while distracted, you remember less about the  food and don’t feel as full; this can make you hungrier later on, the researchers say. Hit your protein goal with eggs (6g each); bacon, ssausage or cheese (2 to
7g per slice); milk (8g per cup); yoghurt (8 to 12g per 200g); peanut butter
(4g per tbsp); or cereal (oats, 6g per cup).
Find out your daily diet plan and Protein chart that is required for best body building
Find Out More about Food Supplements

Long Distance Run Boost Your Performance Part-3


Long Distance Run
Boost Long Distance Run   

The Long Distance Run
Contrary to what you might think, long runs aren’t just the domain of those gearing up for marathons all runners can benefit from a regular long run in their programme. This is because it improves cardiovascular
fitness (by making oxygen delivery to the working muscles more efficient ), enhances fat use  (sparing precious glycogen stores) and helps muscles, tend on sand other connectivet issues adapt to the forces of running. It also burns at on of calories!
Fitness is the Only best thing that you need to take care till your old age because the more you are healthy and fit the Better your old age will be lived. So keep focus on you Fitness
How long is  'long’? Its all relative. If you renew to long runs, get your starting point by adding10-15 minutes to your current longest run. You can also increase the distance by adding in some walk breaks. This enables you to extend time on feet with out over doing things. In most instances, the long run is all about distance, not pace–so don’t be tempted to go too faster you’ll risk burning out too soon. It’s smarter to slightly reduce your usual pace permile and have a strong finish. For those training for long races,
adding in the occasional more challenging run, by including some miles at the pace
you intend to race at, is also agree at idea.
Here is the Plan fir the Long Distance Run for Beginner level Runner to Advanced Level Runner
Long Distance Run
Long Distance Run

Good luck with your training!
Tempo Running and Boost Fitness

Interval Running and Boost Fitness

Interval Running and Boost Fitness Part-2



Tempo Running and Boost Fitness

Interval training means breaking a run into sections, with either recovery jogs (as in the long intervals in tempo training ) or complete rest in between. Here we re using interval training to improve maxim alaerobic capacity (VO² max). While tempo running is a way of teaching your body to get comfortable working at a higher proportion of its maximum aerobic capacity,
Take good care of body and
interval training help sim prove the maximum capacity it self. The higher your VO² max, the faster you can run whiles till maintaining aerobic energy production. Once energy production becomes‘ anaerobic when there isn’t enough oxygen coming into the body to supply the muscles you ll have to slow down or stop. The best way to train VO² maxis to run at, or close to, the pace (or effort level ) that lets you reach your maximum (VO² max is a physiological measurement, not a pace). You won’t be chatting to your running buddies! On that one-to-10 scale, you’ll be at nine or 10. This is tough training, but you only need to work in short bouts to reap the benefits and you get long rests in between. For each minute of effort, take 30-60 seconds of recovery and limit the efforts themselves to one to five minutes in length. VO²  max training is most beneficial for those training at shorter distances, such as 5K and 10K.
One study found that four weeks of a weekly VO² max session consisting of five, three-minute efforts increased pace at VO² max by three percent. Re-assess your VO² pace every six to eight weeks.

Tempo Running and Boost Fitness Part-1


Boost Performance
Boost Performance 
Boost Your Performance Part 2
Running has never been more popular, and the new year always brings  a mass of new recruits to what has to be one of the best fat-burning, muscle-toning, stress-bustings ports around! Most will begin with easy jogs, premix of walking and running, and rightly so. The first step for any new runner is to stay within your comfort zone as you build up‘ time on  feet’. But if you keep at it, you’ll soon find your self able to run comfortably for 30-40 minutes at a time without stopping .So what then? Well, carrying on in the same vein will continue to improve your stamina up to a point but, if you want to take your running to the next level, there comes a time when you need to train not just further,but smarter. You could try hill work, threshold runs, recovery runs, fetlock, track reps, progression runs but for distances from 5K to the marathon, there are three important types of session to scheduling, each delivering distinct benefits.

Tempo running is on the edge of your comfort zone and helps improve your lactate threshold( LT). The LT is the point at which lactic acid in the muscles increases sharply because it can no longer be clear edasquicklyas
it’s being produced. Once you pass this point, it becomes very difficult to sustain your pace  your breathing
goes ragged, your muscles contract less efficiently and you may feel as if your legs have turned to rubber. But
training at an intensity that hovers around this point nudges your threshold up, enabling you to run faster with out these ill effects.
Take good care for Fitness and be more attentive to you Fitness
Try tempo training to improve your pace in eventslasting 30 minutes or longer. Your LT is usually around 85 percent of your maximum heart rate so aim to train atsevenoreighton a scale of one to 10. If you’ve already done a 10 K race, your tempo pace is likely to be between your10K pace and five to15seconds per mile slower (use your10K pace if your finish time was an hour or more).
Run at a sustained pace for 20–45 minutes (warm up first), or break it down into chunks, separated by short recovery jogs. Don’t make the efforts less than five or six minutes, or you may run too fast and have around one minute of jogging for every five minutes of tempo running.
Do atemporun every week. Mix it up with continuous tempo runs and long intervals or, continuous hills (see below). Re assess your tempo pace every six to eight weeks
Temp Running Fitness
Temp Running Fitness
more Professional Tips

Body Building 
Ultimate Tips

Tune in to Professional Training with Music

For Bodybuilding, Gym training and Exercise for daily routine.Whether you’re running, Spinning or lifting weights, listening to the right music will help you go harder, faster and feel great
Music and Fitness
Music and Fitness
Need a little extra motivation to stick to your new-year fitness resolutions? One of the best ways to resist the sofa’s siren call is to soundtrack your workout. Researchers from Brunel University found listening to music distracts your brain from effort and  pain enough to enhance performance by up to 15 per cent. And the best music to use? Whatever floats your boat. From indie to hip-hop, opera to grime, if it gets you in the zone, that’s the one to use. Experts at Gym box fitness say dance music is by far the most motivating genre,  however, and anyone who’s danced till dawn thanks to a DJ who knows just what the crowd wants, will agree???


Dance music’s just right, says Sam Divine, DJ for global house label Defected and fitness mix expert. First, there are stripped-back intros which focus your mind on the work out to come.Then, the bass line will kick in, linking  out the music and driving you on.Then there’s a cycle of build ups and drops, which help create excitement and natural intervals and push you that bit further. NLP master practitioner Sarah Bennett (canarycoaching.com) agrees. Music is a really powerful way to create an anchor to a positive experience, she says.‘I use it all  the time to help people get in the right frame of mind for a big event such as a race, performance or job interview. We have strong emotional connections to music.'
"There’s nothing more motivating than a fast "

which we can use in our favor. That’s why during the Olympics we saw athletes such as Michael Phelps and Victoria Pend let on donning their head phones to help them focus before competing. It anchors them with positive thoughts and blocks out distraction and negativity,’ says Bennett.

More Fitness Tips

Professional Tips From Stephen kirlew
Professional Tips From  Polly Foster

Bicep Professional Tips for Body Builders

Best from the professional body building trainers. These tips are from the worlds best body builders and body building world champions.
Professional Tips Part 3 From the Professional Trainer strength Coach Matt Fox

Professional Tips From Stephen kirlew
Professional Tips From  Polly Foster

perform each move for 20 sec with no rest and between them do 5 circuits before a right out for arms to fill sleeves and catch eyes.
Clap press-up
In a Press-up position, lower until your chest touches the floor, then explosively push up to launch yourself off the ground. Clap your hands in mid air, then land and repeat it for 15-20 time
Clap Air Push
Clap Air Push

Air Push
Grab two full 1.5 liter water bottles ans hold them at chest height. As rapidly as possible, extend one arm forwards and the other arm back in a punching motion, building Power and size.
Chair Push
Take up a press-up position with your hands close together on a chair. Keep your elbows at your sides ans lower your arms are bent at 90 Degrees. Push back up. Nearly Done.
Bicep Curl and Press
Bicep Curl and Press

Bicep Curl and Press
Hold a pair of bottles of 1.5 liter. Palms up Slowly and curly them up, then press them above your head, Reverse the move. This is best for your arms

Find Out for More Professional Bodybuilding Tips from the Professional Body Building Trainers
Professional Tips
Ultimate Tips

Arm Your Self With Professional Training Tips Part2

Make your arm strong and professional looked with Professional tips from the six-time Champion Stephen kirlew
Perform 10 to 20 Reps of each move of the following move with no rest between. Do 3 Sets of the circuit, then challenge some one to a desk arm duel. 


Drag Curl
Hold a barbell, resting it on your quads. Curl the bar towards you chest, sliding the weight up you stomach hen return. This isolates your biceps, for faster growth. Repeat 15-20 sets
Drag Curl Narrow Press-up
Drag Curl | Narrow Press-up

Narrow Press-Up
adopt a press-up position with your hands together. Slowly raise your body, then lower again under control, and repeat. The slower you go, the more muscle you'll add to your arms.
Tricep Kick-Back
this inr targets you arms' biggest muscles. Hold dumbbells and lean forwards at 45 degrees. Extend the weight back until you forearms are in line with your body, then return. Perform 10-15 reps.
Tricep and Back Curl
Tricep Kick Back | Behind the Back Curl

Behind The Back Curl
Hold a Barbell behind your back, palms facing backwards. Curl the weight up until it's just above your glutes, using only your wrists and forearms. It's not all about your biceps and triceps

Find Out More Professional Training Tips

Arm Your Self With Professional Training Tips Part1

Here are the Some Professional Training Tips for m the World Leading Fitness Trainers and Fitness Models.
These tips gonna Help you through out you Fitness training and Body Building. 

Fitness tip From  Polly Foster
"To Build movie poster muscle, end any gym session with 4-5 sets of this circuit, with no rest between the individual move"
 Prone Incline Curl
lie face down on an incline bench. grab a pair of dumbbells, palms facing backwards, and raise them until your arms are fully flexed.
Repeat for a total of 15-20 reps
Prone Incline Curl
Prone Incline Curl | Lying French Press

Lying French Press
on a flat bench, extend your arms vertically, gripping a dumbbell. Lowers it behind your hand, then extend it again. Stopping before your arms lock out. Do it 15-20.

Narrow Grip Triceps Dip
Place your hands behind you on a bench just a few inches apart fro each other. Bend your elbows and dip. Complete 10-15 reps.
Ultimate Chin-ups
Ultimate Chin-ups | Narrow Grip Triceps Dip

Chin-Up
Hang from a Pull-up bar, arms straight, palms facing you. Now pull yourself up as height as you can, Keeping you biceps under tension throughout. Perform 6-10 reps.

And Relax cover Model Arms are Now Yours
Find More Healthy Exercises Easy way

Amazing Abs with Plank Exercise

Amazing Abs with Plank Exercise

You have probably heard it before, but we’ll say it again–the plank is one of the best abdominal exercises ever. It’ll help flatten your abs, improve your posture and work your core, which helps stabilise your body and prevent injury.It also works your arms, shoulders and upper back. Keep challenging your self and stay motivated with some of our favourite variations.Enjoy!!
Best Plank Position
Best Plank Position 
Classic Plank

TIME:60SECONDS
BENEFITS: Helps build a strong core, while improving your posture and working your arms,
shoulders and back.
HOW TO DO IT:
● Starting at the top of a push-up position,bend your elbows and lower your self down until you can shift your weight from your hands to your forearms– your body should form a straight line,as above.
● Brace your abs(imagine someone’s about to punch you in the stomach), squeeze your glutes and hold.



 SIDE PLANK
Side Plank
Side Plank
TIME: 30 seconds each side
BENEFITS: Challenges your core from a different
angle while working your obliques and shoulders.

● Lie on your right side with your legs and feet stacked.

● Shift your weight on to your right fore arm. Open your chest and place your left hand on your hip.

● Lift your right foot and place it on top of your left leg, keeping your right elbow and shoulder in a straight line.

● With each breath,contract your abs a little bit harder.



Spider (WO) Man PLANK
REPS: 10 (5 each side)
Spider woman Plank
Spider Plank
BENEFITS: Works your deep core muscles and obliques
(at the sides of your waist
to cinch you in).
● Start in the top of a press-up position with your core braced and your body in a straight line from your head to your ankles (a).
● Lift your left foot off the floor and slowly bring your knee in towards your left elbow, as close as you can (b).
● Pause, then place your foot back on the floor where it started.
● Repeat with your right leg(c)



UP , DOWN PLANK
REPS: 10 each arm
BENEFITS: Tests your co-ordination and core
Up Dwn Plank
Up Down Plank
stability as you work extra
hard to keep your body in a
straight line during the move.
● Start in a press-up position with your arms and legs straight and your hands under your shoulders(a).

● Draw your navel toward your spine to engage your core and avoid straining your lower back.

● Keeping your torso parallel to the floor, lower your right fore arm to the mat (b), then the left (c), so you’re in an elbow plank.

● Next,step your right hand back on to the mat (d), then the left, pushing your self back up to start position (e).

● Try to avoid swaying your torso from side to side through out this move





You can do the plank any time, anywhere! Try it next to your bed when you wake up or during the ad breaks in your favourite TV show

What Do Vitamins and Minerals Do?

What Vitamins Do
What Vitamins Do

Vitamins are the most important part of an Human Body. They keep Human body save from Multiple Disease and Disorders. like the More Common Beri Beri. There are thirteen different vitamins, which support almost every system in
the body, including the immune system and the brain and nervous system.
Many of them help to convert food into energy and help the body to use carbohydrate, fat, and protein. They are also involved in regulating growth, making red blood cells, and protecting the body against harmful free radicals.
The fifteen minerals have mainly structural roles (such as depositing calcium in the teeth and bones) or regulatory roles (such as controlling fluid balance and muscle contraction). Iron is one of the most important minerals for active children as it is essential for the production of hemoglobin (the oxygen carrying pigment in red blood cells).
Vitamin Supplements are used now days for Better health and fitness. In many countries vitamins are Available in form of Food Supplements, Vitamin Capsules, Vitamin Tablets, Vitamin Tubes and many other forms of Vitamins.
Here is the some most Important vitamins types

Vitamins A, Vitamin B, Vitamin C, Vitamin D, Vitamin K, Vitamin B1, Vitamin B2, Vitamin U and Many More Vitamins

Consult Doctor Before Buying any food Supplement or Vitamin Supplement.

How Do Kids’ Diets Measure Up?


Snacking, grazing, and eating on the run are the norm for many children as our culture moves away from regular mealtimes. According to a U.S.government study of about five thousand children ages two to eighteen, the vast majority of American children eat a diet that is poor and needs improvement. As kids get older, their diets worsen; whereas 35 percent of children ages two and three have a “good” overall diet, only about 5percent of teenagers do. (The study assessed how diets stacked up against ten components, cumulatively labeled the Healthy Eating Index.) Specifically:

  1. • Of kids age four and older, fewer than 30percent ate the recommended number of servings of fruits per day, and fewer than 40 percent ate the recommended number of servings of vegetables per day (the number of recommended servings is a minimum of two fruits and three vegetables).
  2. • Sixty percent or more of children ages two to eighteen consumed more fat than is recommended (the amount recommended is no more than 30 percent of total calories).
  3. • Over 60 percent of children age seven and over consumed more sodium than the recommended 2,400milligrams (mg) or less per day.
  4. • More than half of all children over age three failed to eat the recommended number of servings of any of the five major food groups (grains, dairy, meat, veggies, and fruit).



Although the Healthy Eating Index didn’t measure sugar consumption, it’s very likely that in place of all the healthy foods kids are not eating, they’re consuming excessive amounts of candy, cookies, cakes, pastries, soda pop, and other sugary snacks. It’s when these poor eating habits are coupled with inactivity watching television, playing computer games, and getting around by car all the time that the trouble really begins. Too many calories and too little exercise will cause an unhealthy increase in their body fat.
Always go for best Diet and Actual calories. And make sure you will burn your Extra Calories by exercising daily and best way to keep healthy all time

Read More About

Best Diet Before Exercise


What Should Children Eat Before Training or Competition?


Kids Exercise Food
Kids Exercise Food
Energy needed Most for exercise is provided by whatever children have eaten several hours or even days before. Carbohydrate in their food will have been converted into glycogen and stored in their muscles and liver. If they have eaten the right amount of carbohydrate, they will have high levels of glycogen in their muscles, ready to fuel their activity.
If they have failed to eat enough carbohydrate, they will have low stocks of glycogen, putting them at risk of early fatigue during exercise. So Be Care Full
What they eat just before exercise will not affect their muscle glycogen levels. Rather, it will boost their blood-glucose levels, giving them just a little more energy for their activity and possibly postponing fatigue.
Food eaten just before exercise needs to
• prevent children from feeling hungry during training
• be high in carbohydrate
• provide long-lasting energy
• be easily digested
Foods with a moderate or low GI  are best because they provide sustained energy and will help children keep going longer during exercise. Don’t let them eat lots of sugary foods such as sweets and soft
drinks just before exercising. Doing so may cause a quick surge of blood glucose, followed by a sharp fall, which will leave them lacking in energy and unable to keep going at a good pace.
Carbohydrate Food
Carbohydrate Food

Avoid high-fat foods as well, because they empty from the stomach too slowly. A high-fat snack could make children feel uncomfortable and sick during practice or an event. Fats eaten before exercise do not raise blood glucose levels, so they will not benefit performance. So what is best? Either a low-GI carbohydrate food (e.g., fresh fruit or pasta), or a protein combined with a high-GI carbohydrate food (e.g., breakfast cereal with milk) will produce sustained energy. The boxes below give some ideas for suitable pre-exercise snacks and meals. It takes a certain amount of trial and error to find out which foods suit an individual child best and exactly how much to eat. Use the box as a guide to the right kinds of foods. Adjust the quantities
according to kids’ appetite, how they feel, and what they like. It’s important that they feel comfortable with the types and amounts of foods they’re eating. Don’t offer anything new before a competition, as it may not agree with them. Drinking is, of course, very important before exercise, so make sure children have a glass of water or diluted fruit juice fifteen to thirty minutes before training or competing.

Find Out More about
.
Kids Ultimate Health

How To Get Children to Eat Fruits and Vegetables?


Best For Kids Health
Best For Kids Health
Best For Kids Health It is often a struggle to get children to eat the recommended five daily por-tions of fruits and vegetables. National surveys in Great Britain have re-vealed that, on average, children eat fewer than two portions a day, a third
of the recommended amount! Studies of U.S. kids show similarly dismal pat-terns. This means that many children are almost certainly missing out on im-portant vitamins and minerals. Here are some ideas for encouraging them to
eat more fruits and vegetables:



  1. • Let children plant and harvest their own vegetable garden.
  2. • Get children involved with the shopping. Let them choose (and, hopefully, eat) a new variety of fruits and vegetables.
  3. • Get children involved with washing, peeling, and cutting vegetables.
  4. • Aim to include two different vegetables with the main meal (usually dinner) and at least one vegetable with lunch. Mix colors.
  5. • Aim to include two different fruits, either as snacks or at meal-times (see the following suggestions).
  6. • Establish healthy snack habits, making fresh fruit (whole or cut into bite-sized pieces), carrot, cucumber, and pepper matchsticks the norm for at least one snack daily.
  7. • Set a good example yourself. Children are more likely to eat fruits and vegetables if they see you enjoying these foods daily and if there is a plentiful supply in the house.
  8. • Children are more likely to eat small portions of two or three different vegetables than one large portion.
  9. • Top breakfast cereal or yogurt with chopped fruit, e.g., strawberries, bananas, grated apple.
  10. • Crudités (perhaps served with hummus, salsa, or a cheese dip) make good lunchbox foods.
  11. • Think outside the “meat and two veggies” box. All-in-one meals transform vegetables into dishes in their own right: think vege-table stew, vegetable stir-fry, and vegetable chili. 
  12. • Instead of tuna or cheese in baked potatoes, try steamed veggies or corn.
  13. • The tomato in pasta sauce counts as a portion, but next time, throw in a cupful of chopped broccoli, peppers, zucchini, or mushrooms.
  14. • Pass the fruit bowl around after dinner.
  15. • Fruit smoothies and shakes are a delicious way to get a portion or two of fruit. Purée strawberries and banana with orange juice and ice cubes.
  16. • Hide vegetables (e.g., carrots, mushrooms, spinach) in marinara sauce, soups, lasagnas, stews, bakes, and pies.
  17. • Include lettuce and tomatoes in sandwiches, or serve them on the side.
  18. • For younger children, make vegetables more fun. Arrange broccoli.
  19. • Younger children who refuse most vegetables will often eat “fin-ger” vegetables, such as sugar-snap peas, baby corn, green beans, baby carrots, and cherry tomatoes.
  20. • Add a few spoonfuls of frozen peas, corn, or canned kidney beans to the saucepan while cooking pasta or rice.
  21. • Fruit cut into bite-sized pieces may be more attractive than whole fruit for younger children.
  22. • Children can easily get bored with the same fruit (such as apples and bananas). Try exotic fruit (such as mangoes or pineapples) or berries (such as strawberries or blueberries) at least once a week.