7 Fitness Habits You Need to Establish In Your 20's

Whether you're doing bodyweight circuit training or lifting heavy weights, strength training is great for your overall health: it increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and even wards off diabetes.

Drink more water, sounds obvious, right? It's not. Most people still don't drink enough, regardless of how many times they read it on the interwebs. Here's a tip: Every time you check Instagram, chug some H2O. It adds up! And if that doesn't work, definitely check out these: 13 Easy Ways to Drink More Water.

Embrace the rest day, this is huge! Do not get into the habit of working out seven days a week, or even attempting to do so. Incorporate a rest day into your routine so your body has time to recover.

Refuel properly post-workout, your body craves a combo of carbs and protein within 30 minutes of working out. The carbs help give you energy, while the protein helps repair torn and stretched muscles.

One of the best things you can do for your body? Pay attention to what it's trying to tell you. Practicing mindfulness can help teach you how to tune in to the things your body needs and is feeling, whether that's while you're eating ("I'm full!") or while you're working out ("this doesn't feel right").

Of course happy hours and weird warehouse loft parties are fun, and they're an essential part of being in your twenties. But if that's all your friends wanna do, that's not going to be super helpful when it comes to meeting your fitness goals. Be sure to also cultivate some friendships with people who are interested in being active, too—you'll be more likely to follow suit and stay motivated.

Have fun! Think of exercise as your time to release your pent-up energy, and have fun with it! Whether you try a hip-hop dance class, schedule a run with friends, or make a new playlist that you can't wait to use at the gym, it's all about seeing fitness as a fun way to spend your time.

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Do you really need to drink eight cups of water a day?

On average, your body loses 1 to 1.5 litres of water a day. If someone is undertaking a lot of activity, and therefore breathing and sweating more, they would lose more.

Dr Barnard says: 'It is not essential to always drink a set amount regardless of circumstances. The body is very good at regulating water.

'If you drink too much, your body will get rid of the excess, so you will pass urine more often and it will look almost clear.

'If you don't drink enough, your body will save water by concentrating your urine, which will look darker, and your brain will tell you that you need more water by making you feel thirsty.'

Another thing to keep in mind is that water is found in fruits, vegetables, milk and juices. Water from these sources will go some way to meeting your daily requirements, so people do not need to drink a full eight glasses of water on top of this.

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8 Exercises to Target Your Lower Abs

Right Time To Rehydrate [Workout Tips]

You know how it feels to exercise in 90-degree heat if you skimped on water beforehand. Now, new research has quantified dehydration’s actual physical effect on performance and led to a new way to think about watering up pre-workout.

According to the Journal of Strength and Conditioning Research, for every 1% body mass you lose through sweat, your heart rate ticks up three beats a minute, which means it has to work harder. Not good. On the flip side, “staying hydrated helps hold in more water, so your heart has to work less to pump the blood to muscles,” says study author William Adams, M.S., A.T.C., so “keeping your heart rate low allows you to exercise with a higher intensity.”

Studies have found that athletes who lose as little as two percent of their body weight through sweating have a drop in blood volume, which causes the heart to work harder to circulate blood. A drop in blood volume may also lead to muscle cramps, dizziness, fatigue and even heat stroke

Article based on: http://www.mensfitness.com 

Drinks That Lower Blood Pressure

1. Beet juice 

How it works: Beets are a good source of potassium -- and a good source of folate, both of which are important in regulating blood pressure. What's more, beets contain nitrate, which is converted into nitrites once ingested. Nitrites relax smooth muscle tissue and increase blood flow. Finally, beets support healthy blood vessel function and battle homocysteine, which can damage blood vessels. 


2. Hibiscus tea 

How it works: Like pomegranate juice, hibiscus contains bioactive phytochemicals that act as a natural ACE inhibitor. One study showed that hibiscus tea was as effective at lowering blood pressure as captopril, a prescription ACE inhibitor used to treat high blood pressure and heart failure. 


3. Cranberry juice 

How it works: Cranberries and cranberry juice have powerful anti-inflammatory and antioxidant properties that help prevent and reduce damage inside the blood vessels, thereby preventing an undesirable increase in blood pressure. In addition, cranberry juice may help reduce blood pressure by dilating blood vessels and increasing blood flow. Finally, cranberries are an excellent source of blood-pressure-lowering vitamin C. 


4. Water 

How it works: Drinking adequate amounts of water is, quite simply, one of the healthiest, cheapest, and most effective ways that you can help lower your blood pressure. Chronic dehydration causes blood vessels to constrict, which helps the body conserve water by reducing water loss through perspiration, urination, and respiration. Unfortunately, constricted blood vessels require your heart to work harder, resulting in a spike in blood pressure. If you fin it hard to drink your 8-8, try 

Fruit Infused Water Bottle for Natural Fruity Flavored Drinks

Live Healthy and Drink Healthy!

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Strawberry, lime, cucumber and mint recipe.

Rich in the essential nutrients vitamin C, potassium, folic acid and fiber.

     Ingredients:

• Sliced strawberries
• Sliced cucumbers
• Limes, sliced
• Fresh mint leaves
• Ice cubes
• Water

Layer the strawberries, cucumbers, lime slices, and mint leaves with the ice cubes. Fill Infuser Water Bottle with water. Let chill for 10 minutes, and then enjoy!

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Inflammation Reducing Recipe !

Strawberry – Basil – Raspberry  

Rich in antioxidants, reduces inflammation and swelling.

Ingredients:

• Strawberries, sliced
• Raspberries
• Basil, scrunched
• Water
• Ice 

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A Morning Glory Juice, healing for liver toxicity.

The cleansing virtues in beets juice is very healing for liver toxicity or bile ailments, like jaundice, hepatitis, food poisoning, diarrhea or vomiting. Beets have been shown to help cleanse the blood, cleanse the colon and strengthen the gall bladder and liver. The choline from beet juice detoxifies not only the liver, but also the entire system of excessive alcohol abuse.
Carrot juice is diuretic and helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Let's get started with the Ingredients that you will need:

• 1 Beet Root                       
• 2 Medium Carrots 
• 2 Oranges

Process Carrots in a juicer, place carrot processed, oranges sliced, beet root scrunched, water and ice in you Infuser Water Bottle, shake or stir and serve.

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At-Home Cellulite Solutions

Seaweed Treatments

Homemade seaweed masks and scrubs are an effective, inexpensive way to treat cellulite. A natural exfoliant, seaweed can help stimulate circulation and flush toxins, which helps to reduce the appearance of cellulite. Powdered seaweed is the perfect base for an at-home body scrub and can be mixed with clay, lime juice and honey to create a moisturizing spa-grade treatment. 

Cook with Tomato Paste

Tomato paste contains high doses of lycopene, more than what you would get by eating a fresh tomato. Studies have shown that this antioxidant may help reduce UV-induced sun damage, as well as help prevent collagen breakdown. By preserving collagen in your skin, you are keeping a healthy thick top layer of skin overlying your fat layer, which reduces the out-pouching of underlying fat cells, making cellulite less visible.

Stay Hydrated

Drinking 8 to 10 glasses of water every day will help you stay hydrated and help plump the skin, making it look less dimpled. Foods with higher water content can also improve skin hydration. Fresh fruits and vegetables, particularly melons, cucumbers and leafy greens, are high in water content and low in calories which will aid in weigh control and, thus, fat stores. Try getting an Infuser Water Bottle, so you don't get bored of plain water, add fruits and stay Hydrated.

Relax with a Cup of Tea

Studies suggest that certain hormones, particularly insulin and cortisol (which rises with stress), change the way that fat cells function. Interestingly, a family of molecules called catechins, found in green and white teas, decrease fat cell insulin resistance. So when you are on edge, take five minutes to sit quietly and have a cup of tea.