Increasing Speed 300's to 75's - Swim Workouts for Swimmers

Try To Control Your Effort And Pace - And Go Faster As The Workout Progresses

By Mat Luebbers, About.com Guide

The Swim Workout

2 x 200 (:15 swim as desired, include some technique work
8 x 25 (:15 Drilling (swimming technique work)
4 x 100 (:15 Pull - focus on the arms/pull. Hold an even pace. Options: use a float between legs.
8 x 50 (:15 Kick - focus on the legs/kick. Alternate 25 easy, 25 fast. Options: hold a float/kickboard with arms, wear flippers.
Take about 30-seconds extra rest.
4 x 25 (:45 Fast efforts.
Take about 60-seconds extra rest.
3 x 300 (:15 Do each one slightly faster; #1 easy to moderate, #2 moderate, #3 moderate to fast.
4 x 75 (:30 Do at an even paced effort, faster than the pace used for the 300's.
4 x 75 (:45 Do at an even paced effort, faster than the pace just used for the above 75's.
1 x 100 Easy loosen.
WELL DONE!
TOTAL DISTANCE = 3,100

About's Swimming Workouts

This swimming workout features three longer swims followed by two sets of shorter swims at a faster effort. The goal is to gradually swim at a faster pace as the workout proceeds, starting with three easy 300's and concluding with a fast set of 75's.

This workout is designed to take between 75-minutes and 90-minutes. If that is too much time or distance, then cut things out, but do not always cut out the same thing every workout. And never skip the loosen at the end of the workout. Use that as one last bit of technique work before you leave the swimming pool at the end of the workout.

There is nothing special about these swim practice sessions, other than what you bring to them. Lots of freedom here. You control how hard or fast you swim and what swim strokes you want to use while swimming the workouts. Normally the amount of rest per swim will limit your top-end speed on a workout, but that does not mean go as fast as you can all of the time. A few guidelines:

• The more rest you get, the faster the swim.
• The early parts of a workout should always be easy to moderate and very deliberate. Use your best swimming technique.
• Stop the workout if you are too tired, go for it again in the future.
• You get to be a better swimmer by recovering from the workouts you do, not by doing more and more swimming without resting and recovering from that swimming.
• Have fun with the workouts.
• Change the strokes you are doing from time to time, try new things, and don't get caught in a rut.

Each workout has:

• a warm-up
• drilling (swimming technique work)
• kicking
• pulling
• a main set
• a loosen or cool-down

After the description of the set there is a number in a half-parentheses, like this - (:30 - that is how much rest you get after each swim. For example, 6 x 100 (:30 means you are to swim a 100 (yards or meters), rest 30-seconds, then repeat six times.

Swim On!

Swimming Better To Do List - 10 Better Swimming Tips for Swimmers

Swimmers To Do List - Improve Your Swimming

By Mat Luebbers, About.com Guide

There are many things that swimmers can do to swim better. This to do list of 10 ways to better swimming could help any swimmer improve their swimming. Get this to do list done and swim on!

Do swim frequently

If you don't average about three swims a week you will lose your feel for the water and your technique will begin to deteriorate. No feel, no technique, no speed. If the option is between one or two long workouts or three or four shorter workouts, swimmers seem to do better when they swim more frequently as opposed to only doing a few longer workouts each week.

Do swim with good technique

Maintain the best possible technique at all speeds during a workout. If you try to go fast with bad technique, you are wasting energy. If you can teach yourself to go fast while using good technique, you will make bigger gains.

Do drills as part of every swimming workout

Early in your workout, in the middle of your workout, or at the end of your workout (or any combination of the three!) do some specific technique work to reinforce good swimming skills. There are many drills you can do to stay tuned up, or to help you develop better technique.

Do challenging workouts

One or two times a week (depending upon how frequently you swim) do part of your workout with oomph - push the effort, go hard, whatever you want to call it. If all of your workouts are focused on technique, your technique will improve. But what will happen when you try to go faster? You will get tired, your technique will deteriorate, and you might as well call it a day. If you are doing some hard or challenging workouts - mixed in with technique work - as different workouts or as part of the same workout - you will learn how to hold good technique while going faster.

Do easy workouts

Depending upon your swimming goals, there may be no reason to do more than one or two tough workout sets a week, as long as you do one or two easier workouts, too. Work hard on the hard things, and easy on the easy things, and each kind of work will give better results.

Do streamlines

It might be a start, a push-off, or a turn, but you should always do things the same way - streamline, then into the transition between the streamline and swimming. But first, always a streamline.

Do leave the wall the same way every time

Always push off the walls the way you would if you were coming out of a turn. When you starting a set, you should push off the wall exactly the same way that you would be pushing off the wall if you were coming out of a turn. Most races have more turns than starts, and getting some extra practice with any part of a turn is a bonus.

Do wear a swimsuit made for competitive swimming

This doesn't mean spend $300 on the latest and greatest high-tech slicker than skin piece of swim wear. It means don't wear baggy beach shorts if you are trying to improve your technique or go learn how to hold technique when going faster. There are times to wear a swimsuit that gives you some extra drag, but not before you have mastered good technique.

Do ask someone to watch you swim

Better yet, get someone to video you. Getting some eyes to watch what you do (or using your own via a video review) while you are moving through the pool can yield some great feedback on your swimming technique that you may have not realized.

Do use flippers occasionally

Among other benefits, swim fins or flippers can help you achieve (artificially) a better body position and you will learn what that position feels like while moving. Then, when the flippers are off, you can try to recreate that position by feel, since you will already have a better idea what it will feel like when you get there.

10 Tips on Losing Weight Fast

by Kathryn Whittaker

Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.

Here are some simple steps to help you lose weight:

1. Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.

2. Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.

3. Monitor the

quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.

4. Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.

5. Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.

6. Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.

7. Don’t always believe everything you

read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.

8. Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.

9. If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.

10. Don’t forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.

Tips for a Healthy Body Weight

Steps to a Healthy Weight

Achieving and maintaining a healthy body weight is important for good health. Check out this handout for some great tips to lose weight and keep it off (handout is in pdf format).

Body Mass Index Chart

Body mass index (BMI) is one way to tell whether you are at a healthy weight, overweight, or obese. Click here to open a handy chart for adult BMI (it is in pdf format). In the chart, find your height in the left-hand column and move across the row to find your weight. If you are in the overweight or obese range on the chart, you are more likely to have certain health problems.

BMI isn’t right for everyone. Consult your health-care provider about a healthy weight for you, especially if you:

• Are pregnant or breastfeeding
• Are very muscular
• Have lost muscle—for example, if you are an older adult.

A child’s BMI must be compared to growth charts appropriate for that child’s age and gender. Consult a health care provider if you are concerned about your child’s weight.

You can figure your Body Mass Index by using the handy calculator on the website of the CDC: http://www.cdc.gov/nccdphp/dnpa/bmi/. This website allows you to calculate BMI for both adults and children, and gives extra tips for having a healthy body weight.

Belly Basics

Four great moves to regain your abs (FOR THE NEW MUM)

As a new mom, getting your pre-baby body back is a step-by-step process. “Even if you’re in great shape throughout your pregnancy, your abs take a beating,” says Michelle Dozois, co-owner of Breakthru Fitness Studio in Pasadena, Calif. A progressive exercise program like this one—meaning you start slowly and work your way up to more strenuous exercises—is the way to go. “When you do [these moves] in order, you progress gradually and continue to challenge yourself to get back in shape,” says Dozois. As you master each move, add the next exercise until you complete the series. It might take you three months or longer to work up to doing all four moves, but be patient; the payoff is great-looking abs. For best results, do these moves every other day; and always check with your doctor before starting this or any exercise program.

1a. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

1b. Basic Ball Curl-Up

Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.

2a. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

2b. Ball Bridge with Knee Lift

Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.

Mommy & Me Workout

1.Tabletop with ball squeeze

Lie on your back with knees bent in a tabletop position and your baby propped against your thighs. Squeeze the ball between your knees, placing one hand behind your head and one hand on your baby to steady him. Inhale, then exhale as you draw your abs in and lift your head and shoulders off the floor, looking at your baby. Hold for 10 seconds, working up to 15. Lower your head and repeat.

2A.Tabletop Energized

Lie on your back with your baby beside you. Place the ball under your lower back, just below your waist. Move your arms into a T-position, palms down. Take a moment to find your balance, then raise your legs to a tabletop position, toes pointed [A]. Inhale and drop your left heel toward the floor [B]. Exhale and lift the heel back up. Do 5 times, then switch sides.

2B.Tabletop Energized

Lie on your back with your baby beside you. Place the ball under your lower back, just below your waist. Move your arms into a T-position, palms down. Take a moment to find your balance, then raise your legs to a tabletop position, toes pointed [A]. Inhale and drop your left heel toward the floor [B]. Exhale and lift the heel back up. Do 5 times, then switch sides.

Mommy & Me Workouts

1. Cross and Reach

Lie on your back with your baby beside you. Holding a small, soft ball between your feet, extend your legs to the ceiling. Raise your left arm above your head. Inhale, then exhale as you reach your left hand toward your right ankle, lifting your left shoulder off the mat. Counting or singing to your baby, hold for 10 seconds, working up to 15. Switch sides and repeat.

2A. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

2B. Single-leg bridge

Lie on your back with knees bent, feet flat and your baby beside you. Place the ball
under your right foot and press your arms into the floor, palms down, for balance. Extend your left leg up to
the ceiling [A]. Inhale, then exhale as you press into the ball with your right foot, lifting your hips into a bridge
position [B]. Inhale as you lower your hips to the mat. Do 4 to 10 times. Switch ball to the other foot and repeat.

Mommy and Me

Bond with your baby and get a workout, too!

Sure, it’s important to find time to exercise after the birth of your baby. But it can be hard to tear yourself away from the amazing new being in your life. Mary Beth Knight, creator of the MommyMuscle Restore The Core DVD and a mother of two, designed the following workout so that you don’t have to choose between spending time with your baby and getting rid of that post-baby belly.

“Working out with your baby creates a bonding experience between you and establishes a foundation for lifelong healthy habits,” says Knight. “This workout incorporates learning and stimulation for your baby through ball play, singing and counting, while giving you a challenging workout right at home.” The moves are designed to help get rid of the “pooch” that pregnancy leaves behind by focusing on the deep abdominal muscles.

You can do this workout every other day, but wait six weeks after delivery before starting; if you’ve had a Cesarean section, wait eight weeks or until your incision has completely healed. Be sure to check with your doctor before beginning it or any other exercise program.

The Basics

• Warm up Put on your favorite music, pick up your baby and dance around the room for five minutes. Or, warm up with a walk (see “Baby Steps,”).
• The moves You will need a mat or blanket big enough for you and your baby, as well as a small, soft ball. During the workout, interact with your baby by singing, counting or playing with the ball as you do the moves. Repeat each move 4 times, working up to 10.
• Cool down Lie on your back with your baby at your side. To stretch your lower back, hug your knees into your chest and rock from side to side. Breathe deeply and pause at each side for 10 to 30 seconds. Sit up and take a moment to breathe slowly while holding your baby.

Strength Training Over Age 50

Are there special guidelines for aging athletes?

By Elizabeth Quinn, About.com Guide

Updated: July 08, 2008

The American College of Sports Medicine (ACSM) now has fitness guidelines specific to weight training for people over 50. The advice: perform such exercises 2 to 3 times a week to condition all of the major muscle groups -- arms, legs, shoulders, and trunk. The goal is to lift a weight that's heavy enough to achieve 10 to 15 repetitions per session before the muscles become fatigued.

Most older individuals are well aware that they need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies, but many dismiss weight training (also called resistance training) as an activity predominantly for the young or the vain. However, it is the only type of exercise that can substantially slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging. Unlike aerobic, or endurance, activities, which improve cardiovascular fitness and require moving large muscle groups hundreds of times against gravity, weights provide so much resistance that muscles gain strength from only a few movements. Resistance is usually provided by free weights or machines, but individuals can also get stronger by exercising in water.

People shouldn't experience pain while lifting weights, but it's normal to feel some soreness the next day. Experts believe that as muscles are challenged by the resistance of a weight, some of their tissue breaks down; as the muscles heal, they gradually increase in strength and size. Although muscles should be worked until they are fatigued, common sense will dictate when it's time to stop. If you feel joint or nerve pain, or are putting a tremendous amount of strain on any part of the body, you're probably going overboard and can harm yourself. Because strains, sprains, and tissue damage can take weeks or even months to heal, preventing injury should be a priority. Although many older people who are inactive but want to get moving may think that a pair of walking shoes is a wiser investment than a set of weights, the opposite may actually be true, say fitness experts. People who have been sedentary for long periods are at high risk for falls because their muscle tone is weak, flexibility is often limited, and balance may be precarious. To reduce the risk of falls and injury, people over 60 who haven't recently been active should begin by strengthening their legs, arms, and trunk muscles with 3-4 weeks of weight training 2-3 times a week before walking long distances or engaging in other aerobic exercise.

Because aerobic activity and strength training are each important for health, the ACSM recommends that able adults do both on a regular basis; 20 to 60 minutes of aerobic activity is advised 3 to 5 days a week and weight training should be done for 20 to 30 minutes 2 to 3 times a week. The guidelines also suggest that people perform stretching exercises -- which increase the range of motion, or amount of movement, of joints -- a minimum of 2 to 3 times a week.

In general, as people grow older, their muscle fibers shrink in number and in size (atrophy) and become less sensitive to messages from the central nervous system. This contributes to a decrease in strength, balance, and coordination. Although there is no question that people experience at least some of these declines at about age 40, the extent to which they occur depends on a number of factors, including genetics, diet, smoking and alcohol use, and -- most important -- physical activity level. Indeed, recent research has indicated that inactivity is responsible for the majority of age associated muscle loss. Fortunately, resistance exercise can reverse much of this decline by increasing the size of shrunken muscle fibers.

It is also well known that weight training can increase bone mass, which lowers the risk of developing osteoporosis and fractures. Strength training adds more weight to the skeleton by building muscle; this stimulates the bones to strengthen and grow to bear the heavier load on the muscles. Once achieved, much of the gain can be maintained through weight-bearing endurance activities such as brisk walking, stair climbing, and aerobics. Resistance exercise can also help older people live independently by giving them the strength they need to perform everyday tasks. There is even evidence that resistance exercise can help people sleep better and can improve the mood of mildly to moderately depressed individuals. And because proper strength training doesn't apply stress directly to joints, it is ideal for people with arthritis; indeed, rheumatologists often recommend it. Although it cannot reverse arthritic changes, lifting weights helps alleviate symptoms by strengthening the muscles, tendons, and ligaments that surround joints.

Triceps Dips (Training with Your Own Body Weight)

As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:

	STEP 1: Place your feet hip-width apart. Keep your back close to the bench.
	STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.

Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

	STEP 1: Lie on the mat, with your arms at your sides. Place your heels on the Fitness Ball with your toes pointing upward. Raise your hips from the floor.
	STEP 2: Bend your knees and pull the ball toward you. Keep your arms on your sides and your hips off the mat while flexing your knees. Roll the ball out to starting position then repeat 10 times.

Tighten your glutes and core so you can keep your hips off the mat while doing this exercise. To make it more challenging, do this one leg at a time.

Vegetables Containing Vitamins

Vegetables act as excellent sources of distinctive kinds of vitamins. Vitamins also tend to get lost due to the cooking technique used to prepare food. Eating vegetables high in vitamins goes a long way in improving your health fitness. So, check out vitamins in vegetables and get a complete knowledge as to which vegetable contains what kind of vitamin.

Here is a list depicting vegetables containing vitamins:

Vitamin A: sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green pepper

Vitamin B1 (thiamine): peas and avocado

Vitamin B2 (riboflavin): avocado

Vitamin B3 (niacin): avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots and green pepper.

Vitamin B5 (pantothenic acid): avocado, sweet potato, potatoes, corn, lima beans, artichoke, mushrooms, broccoli, cauliflower and carrots

Vitamin B6 (pryidoxine): avocado, peas, potatoes and carrots

Vitamin B9 (folate/folic acid): lima beans, asparagus, avocado, peas, artichoke, spinach, broccoli, corn, sweet potato, kale, potatoes, carrots, onions and green pepper

Vitamin B12: none

Vitamin C: artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, green pepper, kale, lima beans, mushrooms, onions, peas, potatoes, spinach and sweet potato

Vitamin D: mushrooms

Vitamin E: none

Vitamin K: Vitamin K is found in significant quantities in leafy vegetables like broccoli, spinach and kale

Warm Mushroom Salad Recipe

I haven't tried it, but it looks good to me....

Salad can be prepared with fresh vegetables, canned vegetables, fruits, eggs and seafood. Salads are amongst the many accompaniments that one can find with a meal. Warm Mushroom Salad could be a perfect option if you want to try something different. This salad combines the best of cool lettuces and warm mushrooms. Warm mushroom salad recipe occupies a vital position, when it's about making some yummy mouthwatering salad. Scroll down to know how to make Warm Mushroom Salad.

Ingredients

• 2 bunches Watercress (washed and large stems removed)
• 3 cups White Mushrooms (sliced)
• 1 cup Cremini Mushrooms (sliced)
• 1 cup Mixed Mushrooms (such as Shitake, Portobello, Oyster; sliced)
• 5 tbsp Extra-Virgin Olive Oil
• 1 Red Bell Pepper (cut into long thin strips)
• 1 Yellow or Orange Bell Pepper (cut into long thin strips)
• 1 clove Garlic (crushed)
• 1 tsp Fresh Thyme (chopped)
• 1 tbsp Dijon Mustard
• 1 tbsp Red Wine Vinegar
• 1 tbsp Lemon Juice
• 1 tsp Black Pepper (freshly ground)

Method
1. Heat two tbsps of olive oil over medium heat in a large pan.
2. Add the mushrooms and cook for 3 minutes.
3. Add the bell peppers, garlic, and thyme to the mushrooms and cook for 1 minute.
4. Place watercress in a layer on a large serving plate.
5. In a bowl, mix the mustard, vinegar, lemon juice, black pepper and remaining olive oil.
6. Place the warm mushrooms on top of the watercress.
7. Sprinkle the dressing over the mushrooms and watercress.
8. Warm Mushroom Salad is ready to serve.

Warm Lemon Water Benefits

Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions.

Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body.

Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits.

Calories in Indian Food

If you wish to lead a healthy lifestyle, it is essential to eat nutrition rich food and exercise regularly. What you eat directly affects your body fitness, so it becomes all the more necessary to be aware about the number of calories in Indian food and the nutritional value of the food you are eating.

It is advisable to consult a dietitian and gather knowledge about the Indian food calories and then decide your meal. Eating high calorie food item is not recommended for the daily meal, but you can always relish them once in a month or so.

If you get lured into trying fad foods, which you know contain loads of fats, then you can consume it once in a while, but in moderate quantity. But then after that you have to gear up yourself for doing a vigorous workout, so as to shed off those extra calories that have got stored in your body.

It's all about maintaining a balance and you will never put on weight. If you've eaten more, so compensate it, by eating light food in the next meal and by working harder, while carrying out your workout. Keeping fit is in your hands, but all that is required is a sincere effort and then nothing can stop you from achieving success.

As vital is to eat healthy foods, that are low in calories, equally important is to apply the right cooking method. You should avoid items that demand deep-frying, because then that would involve extensive usage of butter and oil, that will shoot up your calorie intake, making you overweight.

Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits.

Calories in Fruits per 100 Grams
Calories in Apple 56
Calories in Avocado Pear 190
Calories in Banana 95
Calories in Chickoo 94
Calories in Cherries 70
Calories in Dates 281
Calories in Grapes Black 45
Calories in Guava 66
Calories in Kiwi Fruit 45
Calories in Lychies 61
Calories in Mangoes 70
Calories in Orange 53
Calories in Orange juice 100ml 47
Calories in Papaya 32
Calories in Peach 50
Calories in Pears 51
Calories in Pineapple 46
Calories in Plums 56
Calories in Strawberries 77
Calories in Watermelon 26
Calories in Pomegranate 77

Calories in Vegetables per 100 Grams
Calories in Broccoli 25
Calories in Brinjal 24
Calories in Cabbage 45
Calories in Carrot 48
Calories in Cauliflower 30
Calories in Fenugreek (Methi) 49
Calories in French beans 26
Calories in Lettuce 21
Calories in Mushroom 18
Calories in Onion 50
Calories in Peas 93
Calories in Potato 97
Calories in Spinach 100g
Calories in Spinach 1 leaf
Calories in Tomato 21
Calories in Tomato juice 100ml 22
Calories in Cereals per 100 Grams
Calories in Bajra 360
Calories in Maize flour 355
Calories in Rice 325
Calories in Wheat flour 341
Calories in Breads per piece
1 medium chapatti 119
1 slice white bread 60
1 paratha (no filling) 280

Calories in Milk & Milk Products per cup
Calories in Butter 100gms. 750
Calories in Buttermilk 19
Calories in Cheese 315
Calories in Cream 100gms. 210
Calories in Ghee 100gms 910
Calories in Milk Buffalo 115
Calories in Milk Cow 100
Calories in Milk Skimmed 45
Calories in Other Items
Calories in Sugar 1 tbsp 48
Calories in Honey 1 tbsp 90
Calories in Coconut water 100 ml 25
Calories in Coffee 40
Calories in Tea 30

Adult Calorie Requirement

In the contemporary times, people are becoming very calorie conscious. Well, calories are like a must for the body, as it is the calories that the human body burns in order to produce energy. But as it said that excess of anything is bad, same applies to the intake of calories too. If there is an excess of calories in our body, it gets stored in the form of fats, thus making us overweight.

Adult calorie requirement differs from that of a child and in the same ways the daily calorie requirement of an athlete would be distinct from that of a person who doesn't have a very active routine because his entire day goes away sitting in the front of computer, doing desk job. Thus, the calorie intake requirement differs from person to person, depending upon several factors like age, body composition and level of physical activity on a daily basis and many more.

The general recommendation as far as the calorie intake is concerned is that men need about 2700 calories per day and women require about 2000 calories per day. But these recommendations are suggested for average body structure adults, who perform their usual day-to-day activities and do not follow a vigorous workout.

It is suggested by dieticians that your calorie intake should be such that 50 to 60% of the total calorie intake is contributed by carbohydrates, 20% by proteins and 15 to 20% should come from fat. It is advisable for expectant mothers to consume 300 extra calories per day, whereas lactating mothers require about 550 calories at the initial level and at gradual levels, their calorie intake should be about 400 calories per day. Well, as vital are calories for the body, equally important is to burn the extra calories through an active fitness workout.

Alcohol Carbohydrates

As far as the question of carbohydrates in alcohol is concerned, there is a myth that non-alcoholic drinks contain less carbs, when compared with the regular alcoholic beverages. But the reality is the other way round and non-alcoholic beverages in fact contain higher carbs content. According to some of the low-carb diets- alcoholic beverages are not recommended, at least for the first phase of the diet, because alcohol can cause blood sugar to be erratic, depending upon the type & amount of the food we have. The effect of alcohol also depends on, whether we have food in our stomachs or not. It has been found through study that people who drank alcohol after a meal which included fat, protein, and carbohydrates absorbed the alcohol about three times more slowly than, when they consumed alcohol on an empty stomach. So, it is preferred not to drink on an empty stomach

Alcohol absorption level of women is different from men. When women consume the same amount of alcohol as men, it is found that they have higher Blood alcohol concentration (BAC) compared to men. It is also seen that women are more susceptible to alcoholic liver disease, heart muscle damage, and brain damage. The difference in BAC between women and men is because of smaller amount of body water in women & to dropping the same amount of alcohol into a smaller pail of water. Another factor contributing to the difference in BAC between men & women may be that women have lower activity of the alcohol metabolizing enzyme which is called alcohol dehydrogenase (ADH) in the stomach, causing a larger proportion of the ingested alcohol to reach the blood. The combination of these factors may render women more vulnerable than men to alcohol. Thus, different alcoholic drinks contain varied amounts of alcohol carbohydrate content, it becomes of prime importance to take a note of alcohol carbohydrates, because if you are consuming a high carb drink and that too at frequent intervals, then it can be hazardous for your body.

Alcohol Item	(Serving size)	Carbs (g)
Beer Regular	(12 fl oz)	13g
Beer Light	(12 fl oz)	4.5g
Wine Red	(3.5 fl oz)	1.75g
Wine Rose	(3.5 fl oz)	1.5 g
Wine White	(3.5 fl oz)	1g
Cider Dry	(1 pint)	15g
Gin, Rum, Vodka, Whisky	(1 fl oz)	0g
Sherry	(2 fl oz)	3g
Port	(2 fl oz)	6g
Guinness	(1/2 pint)	4g

What are plyometrics and how do I use them?

Here are some good drills for runners.

Plyometrics are a good thing for building strength and running form. They come in the form of box drills and running drills.

Some drills that help runners are:
running in place, standing bring knee to chest, walking bring knee to chest with arm pump to balance, running in place or very slowly with high knees, running very slowly with a butt-kicking motion, hot-foot drills where you minimize your plant time, skipping for height, skipping for distance, and bounding.

I list these in order of stress - make sure you are warmed up and well stretched before doing any, and do not move past the first few exercises until they start

Here is an alternate list of low-medium-high intensity plyometric drills:
Low intensity - In place squat jump
Medium intensity - in place pike jump, double leg tuck jump, double leg hops, alternate leg bounding
High intensity - single leg hops, speed hops
Shock intensity - in depth jump, box jump

Remember that the point is to work your muscles, not to cover ground. Keep the feet moving quickly.

What sorts of Weight lifting are good for overall fitness for RUNNERS?

When in doubt always do the large multi-joint movements.  They build
muscle mass, work your stabilizer muscles, and give your entire body
something to do.  The classic five exercises are:  squat, deadlift, bench
press, pull ups, and dips.  Most of us can not do pull ups and dips when we
first start lifting.  There are assisted pull-up and dip machines available
that work the major muscles (but not the stabilizers) that can be useful.
Also lat pulldowns are a good way to build up to doing pullups.  Although
anyone can do a pullup with enough training, most people are just as happy
working with the lat pulldown instead.

 These are the most accessible of the multi-joint exercises.  There are
others.  Hal Higdon was shown how to do an Olympic clean and jerk many
years ago.  He likes them and includes them in his routine.  The lesson
here:  try several things - carefully - and then see which ones suit you.
Do them.

 Beyond this you may want to do some smaller lifts to help you.
Shoulders are very important for a runner.  I like doing shrugs and
dumbbell shoulder press.  Some people like shoulder raises or the various
cable exercises.  Try several, do two of them regularly.  Variations on
biceps curls are also enormously popular, the best ones to work with are
seated dumbbell curls and preacher curls using a special bench.

 You should also be working your abdominals.  See the Abs-FAQ for more
information on them.  Abs will both support you through your other lifts,
reduce the likelihood of getting cramps and side stitches while running,
and firm up your belly for the beach.  Powerlifters work their abs in short
heavy sets like any other muscle.  Runners usually benefit from moderately
long sets.  If crunches are getting boring then hold a dumb bell on your
chest or try some of the crunch variations on the Abs-Faq.

The most common complaints that runners have are shin splints and sore knees.

What sorts of Weight lifting will protect my legs.

Shin splints:  Many shin splints can be helped or prevented with
stronger lower legs.  Calf raises are good for this.  You can do bodyweight
calf raises at home by standing on a stair with the balls of your feet near
the edge of a step.  Lower yourself down slightly, then go up as high as
you can comfortably - remember to straighten your ankle.  It is a good idea
to hold the railing while you get the feel for the motion.  Repeat about 20
times, and do several sets.  The machines in the gym will replicate that
calf motion, only with extra weight.
   One thing that is useful for the front of the shin is a silly exercise
you can do at home.  I call them bucket raises, others call them plantar
flexions or shin curls.  Sit on a chair with one leg out in front of you.
Hang a scrub bucket from your foot.  Raise and lower the bucket by flexing
and pointing your foot.  This works the muscles along the front of the
shin.  Put more or less water in the bucket to vary the resistance.  Like
most rehabilitative exercises this should be done heavy enough that you
notice it but not so heavy that you can not finish a dozen or so
repetitions.

   Sore knees:  Most endurance runners have hamstrings that are much
stronger than their quadriceps.  You want your quadriceps to be stronger
than your hamstrings in about a 3:2 ratio.  In addition running does not
exercise the vastus medialus, the muscle that stabilizes the kneecap.  Some
good leg exercises to help this are:  leg extensions, squats, and front
squats.  In addition the turned-foot leg lift described in the rec.running
FAQ is very useful.  You may also want to work with straight leg extensions
and the various leg press machines.  Work your hamstrings to keep them in
balance with your quadriceps.  The best exercises for hamstrings are:
squat, leg curl, standing leg curl, and stiff-legged deadlift.  Be sure to
get someone to show you how to do the SLDL - they can be VERY dangerous if
done improperly.  You can not run with a damaged back.  Remember that
flexibility also prevents knee trouble, so be careful to stretch your legs
before, after, and during your workouts.