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Part-4 Eating properly and maintaining a healthy weight are extremely important for everyone especially kids who are growing and going through major changes to their body, mind and emotions. Some answers to some common questions relating to healthy eating and exercising. Eat vegetables raw, fresh or cooked. Eating a variety of healthy foods, including fruits and vegetables, is the best way to go. It puts high-quality fuel in your tank so you are ready to go.

You burn 214 calories by just walking briskly for 30 minutes Do this three five times a week and you can eliminate 642 calories. Walking can be very helpful even if you don’t walk fast.

Nutrition is a vital part of the muscle-building process, and most of the experts consider or believe that nutrition is more important than what we accomplish in the gymnasium or Fitness center Supply or provide your body with the proper right amounts of high quality protein, carbohydrates, fats, vitamins, minerals and water during the day, or you can lose your gains. Water increases strength and performance in the gym. Study/researches shows that being slightly dehydrated can decrease or reduce strength and physical performance dramatically or in a big way,. A 3-4% drop in your body’s water levels will lead to a 10-20% decrease in muscle contractions

Important Food Groups to include in your diet are the following: Protein is by far the most important muscle-building nutrient because it is responsible for the growth and repair of damaged muscle tissue. Include high quality protein in your diet, examples are: Poultry, lean red meat, fish ,skim milk, nut/all natural peanut butter and etc. Unsaturated fats - good sources of unsaturated fat are flaxseed oil, extra virgin olive oil, sunflower oil, walnuts, all-natural peanut butter, cold water fish and avocados. A bit of saturated fat is okay, just don’t go overboard Carbohydrate sources to include in your muscle building diet include oatmeal, potatoes, brown rice, whole grain breads, whole grain cereals, yams

Avoid telling yourself that you will get back on track tomorrow or next week or after New Year’s .Stick to the diet plan and avoid eating groups of food especially take away, deep fried foods and sweets and by adhering to a particular diet chart. A small 200 mL (6 oz.) coffee can have as much as 180 mg of caffeine. Limit yourself to two vegetable, nuts or fruit snacks each day.

Health professionals encourage regular exercise to prevent symptoms of conditions such as diabetes, heart disease and obesity, but the scientific evidence or proff on whether exercise increases or reduces fatigue had never been reviewed quantitatively . Health thereafter is the result of how we choose to live. How you look and feel about yourself is how you treat your body. Healthy fats can help STEP-IT-UP is a walking/nutrition plan that takes the guesswork out of exercise.

One-on-one meetings with a personal trainer and a certified sports nutritionist is very important if you are serious about losing weight. Changing health habits takes time, be patient and perseverance is a must

I believe that persistence is the hardest part of any program, keeping it up and making it work the way you want it. Hopefully the diet and nutrition programs will become an integrated part of your lifestyle. Make the commitment ,persevere and follow through your plans, focus on the results and you will get and achieve what you wanted. All the best!