Men on an average usually have 12-17% body fat as and women have 18-22% body fat. The only way to reduce this fat is to burn it off. When doing a work out we must burn 3,500 calories in order to lose a measly 1-pound. In order to reach the 3,500 mark we must do an intense work out even to get that much burned in one day. A typical 1-hour work out usually only burns 400 to 900 calories.

When building muscle it will make you bigger. After weight lifting 1 day we should rest at least 1 day after that in order to give muscles time to regain all the strength back. If people weight lift it will give them stronger bones also.

Here are some examples to help succeed in this, drink plenty of water to lower hunger, lower the fat intake, exercise at least 3 days a week unless trying to achieve something big, lift weights once to twice a week if you really want to be buff, and get lots and lots and lots of rest.

Cardiovascular training (also referred to as aerobic activity) builds a powerful heart and strong lungs. It helps to prevent hypertension, obesity, heart disease, and Type Two diabetes. When one’s cardiovascular system works efficiently he/she is able to do aerobic activities, such as running and swimming, longer, which helps to burn maximal fat and calories.

Flexibility and balance training is also important when striving for an over-all body workout. Flexibility and balance training increases agility, perfects one’s posture, and boosts over-all strength. Specific exercises can reduce back pain, exercise-related soreness, and increase the range of motion in joints and muscles.

Flexibility and balance training, such as stretching, focuses attention on one’s mind and soul, encouraging he/she to be patient and self-accepting. It is important to incorporate exercises from each group into your fitness plan to reach optimal physical and mental health.

Fitness and nutrition are key factors in staying physically and mentally healthy. It is a known fact that if you look great and feel great you will live a longer and happier life.

It is important to take one’s age, health, and current physical activity level into consideration when writing a fitness and nutrition plan.

There are many people out there, such as nutritionists, personal trainers, and even one’s own doctor, who can help develop a nutrition and fitness plan that is right for him/her. We are lucky to live in a country that is so health-conscious. There are so many facilities out there to help keep you alive and healthy — why not take advantage of them?!

It is important to know what kinds of foods are found in which food groups to correctly consume the adequate amount of servings needed. It is also important to note that, while some foods can be considered part of two food groups, they are not counted as a serving from each group; they should only be counted as a serving from one group or the other.

Nutrition is not the only thing that should be factored into a healthy lifestyle. Exercise is just as important as a nutritious diet. There are many benefits of physical activity besides the obvious advantage of having a better physical appearance. Physical activity reduces the risk of dying from coronary heart disease and from developing high blood pressure, colon cancer, and Type Two diabetes. It also helps maintain healthy bones, muscles, joints, and a healthy heart. Exercise can reduce the symptoms of anxiety and depression and improve one’s mood and feelings of well-being. Besides helping you look great it helps you feel great, too!

The only way to find out if one is eating healthy and getting the proper amounts and types of exercise is by looking at their diet and activity level.

It is important to first start with a good eating plan. Age, health issues, and level of physical activity are just a few factors that should be taken into consideration when writing a meal plan for a person.

For example, a young, healthy, and active person can eat more freely than an older person with high cholesterol who does not get much physical activity. On average, a person should try to eat 6-11 servings of grains, 3-5 servings of fruits, 3-5 servings of vegetables, 2-3 servings of dairy, 2-3 servings of meat, and consume fats and sugars sparingly each day. One should shoot for this range until he/she can have an eating plan written for them.

The number of servings a person should consume daily is useless, however, unless he/she knows what amount of food is considered to be one serving, and what types of food are included in each food group. The following are examples of what can be considered to be one serving of different foods found in each food group:

Bread/Starches (includes starchy vegetables such as corn, potatoes, and green peas):
½ cup cereal, grain, pasta, or starchy vegetables
1 slice of bread
Fruit (fresh, frozen, canned, dried, or juice):
½ cup canned fruit (with a small amount of juice), cut fruit, or fruit juice
¼ cup dried fruit
Vegetables (starchy vegetables excluded. Dark green and yellow vegetables are most nutritious):
½ cup cooked vegetables or vegetable juice
1 cup raw vegetables
Milk (see meat group to count cheeses):
1 cup milk
1 cup yogurt
Meat (includes meats and other protein-bases foods such as cheese, eggs, and beans):
1 ounce cooked beef, pork, lamb, poultry, or fish
1 ounce cheese
½ cup cooked dried beans, peas, or lentils
1 egg
Fat (monounsaturated and polyunsaturated fats are best for you which are found in plant foods):
1 teaspoon butter, margarine, or vegetable oil
1 slice bacon
1 tablespoon regular salad dressing

Besides the obvious physical attributes, there are health and behavioral issues involved as well.  People who work out are generally healthier and may live longer.

People who have worked out for a few months have different physical attributes than many who do not.  Those who exercise may have notable muscle definition or mass.

These people are in and out of the gym as often as you indulge in unhealthy food.  Some of the people that work out a great amount are often short, not necessarily overweight. These people may be athletes of some sort.

Exercise has a tremendous impact on health.  Exercise can strengthen the lungs, heart, and other muscles.  This in term allows you to have better health and live longer.  By strengthening the heart, you allow it to more efficiently do its job.  This heart of yours beats for many years and should not be weak.  A fair assumption can be made that someone who works out knows how to eat as well.

There are behavioral advantages as well.  Exercise can reduce or eliminate stress, depression, and eliminate weakness in your immune system.  Without the aforementioned, you will definitely feel different. Individuals who do not exercise face decreased productivity and social stigmatization. Exercising can relieve anxiety and improve your overall mood.

These are the major differences with those who exercise and those who do not.

An increased life expectancy, good mood, and stronger body are some of the fruits of their labor. Minor activities can improve health drastically when you are geriatric.

Exercise is very helpful for damaged limbs, old age, mental health, and in the prevention of atrophy.  Every man or woman can spare ten to fifteen minutes a day doing this overly rewarding activity.

A person’s character affects even the way they eat and which group they belong to.

You may ask yourself a question: “Do I find myself eating food when I’m not even hungry?” If the answer is positive, you belong to the first group and you are simply a compulsive eater.

Compulsive eaters usually stuff themselves with food even when they are not hungry. It is probably known, that when we eat food when we’re not hungry, this is usually caused by something else which is going on in our lives. One of the first steps to identifying these causes and dealing with them is to be aware of the times when we are hungry and the times when we are not.

One well known saying is that people eat with their eyes. Colors of foods can easily attach your senses. The perfect example is the typical Christmas binge meal. You see a lot of food on the table and you crave to eat it all and it has nothing to do with hunger.

Another reason for compulsive eating is so called emotional eating.

For example, have you ever said to yourself, “I eat because

I am sad”? If you honestly sift through this statement, you might find you believe that, even though you would like to lose weight, you rather eat cookies because it hurts less than feeling sad. Emotional eating is not about lack of willpower, and it won’t be solved by dieting. We eat when we are sad. We eat when we are bored, angry, frustrated, frightened. We eat because we don’t know that our feelings won’t destroy us and because food is everywhere, and we think that it will fix whatever is wrong.

Another salient reason why we purge ourselves with food is mind hunger.

Most of us confuse mind hunger, which has nothing to do with food, with body hunger.

Mind hunger is endless and bottomless. It can be said that we are haunted by thoughts of food. Imagine yourself sitting in a restaurant, being in the middle of a very good meal and then you see a plate of fried potatoes go by. You probably want a pud just to try.

Another group of people, those who eat to live generally find it hard to understand how the rest can eat food if they’re not hungry. They control themselves not to be obsessed by mind hunger or emotional eatig and they try to trust the wisdom of their biology.

Being hungry is like being in love: If you don’t know, you’re probably not. Your body lets you know in no uncertain terms when it wants food.

Nutrition, the process by which the living tissues take up, from the blood, matters necessary either for their repair or for the performance of their healthy functions. One of the things that can be found inside our body is fat, which is animals, oil, dairy that rise cholesterol level in blood. The energy that our body uses is sugar, carbohydrates and calories. Our proteins maintain body tissue and salt absorbs water, preservative. Everyday we should eat 2 servings of fruits, 3 servings of vegetables, 2 servings of meats, beans and nuts. Also 3 servings of milk, and milk products, 6 servings of bread, cereal, grain and use extras in moderation.

Exercise, an activity that requires physical or mental exertion, especially when performed to develop or maintain fitness.

The physical components of exercise are cardiovascular endurance, aerobic exercise, non-aerobic exercise, Body composition, flexibility, muscular endurance and muscular strength. Exercise also prevents disease and debilitation, improves stamina, enhances flexibility, controls weight, improves quality of life and strengthens your muscles. The skill components of exercise are agility, balance, power, reaction time, coordination and speed.

In conclusion, relation between exercise, cardio vascular disease and nutrition is that exercise reduces the risks of heart disease, and people that eat food that is high in saturated fats, cholesterol and salt have more risk in getting CVD. To decrease CVD risks a person has to lower and control blood pressure, lower total cholesterol, lower LDL cholesterol, increase HDL cholesterol, lower weight if overweight and increase their aerobic exercise.

The last main thing to do to stay healthy is to take vitamins.  Vitamins put minerals into your body that most modern day foods do not contain.  One good example is vitamin C and Magnesium.  Really, the only types of food and drinks that contain a significant amount of vitamin C are orange juice and oranges.  Also, many pills and vitamins that are out now contain supplements that would help you live longer and prevent diseases as you get older such as cancer. And who knows, maybe these vitamins help prevent and even cure many diseases that people don’t know they cure and prevent yet.  So just read the back of vitamin bottles, and buy vitamins that contain the most of each of the most important minerals.

Now it is very obvious that keeping healthy and fit will help people in many different ways.  And there are probably many more that scientists haven’t even found out about yet.  So it is cannot hurt your physical health in any way as long as you eat the right foods, and do the correct things to stay fit.  So what’s there to lose?  Everyone can do these things, and since there is no harm in them, why not do it?  It’s a great way to help people lead better lives and live longer.

The main function of vitamin C is the production of collagen, the main protein substance of the human body.  It aids the joining of a portion of a molecule of the amino acid proline to form hydroxyproline, resulting in a stable collagen structure, and therefore the proteins hold together connective tissues.  Vitamin C is vital for wound repair, healthy gums, and the prevention of easy bruising.  Another beneficial affect of vitamin C is on the immune system.  Vitamin C also critically affects various immune functions by enhancing white blood cell function and activity, and increasing interferon levels, carnitine synthesis, antibody responses, and secretion of thymic hormones.

The main negative affect of vitamin C deficiency is a disease called scurvy.  The most common symptoms of scurvy are bleeding gums, poor wound healing, and extensive bruising.  Further infection developing from scurvy includes infection hysteria and mild depression.  The rare negative affects to having too much vitamin C most common are diarrhea, intestinal distension, gas, or more severely, calcium oxalate kidney stones.

Although vitamin C can be found in many citrus fruits, it is most plentiful in vegetables such as broccoli, peppers, potatoes, and brussel sprouts. 

Exposure to air often destroys vitamin C; so eating fresh foods becomes very necessary for full vitamin intake.  Vitamin C is intricately involved with other antioxidants, such as selenium and beta-carotene.  While combining antioxidants provides greater benefits, vitamin c is effective by itself.  In conclusion, consistently having an abundance of vitamin C in one’s diet is very important to maintaining a healthy status.

Painting body is one of the most popular form of decorating our body and unlike the others it is not painful but the effects are temporary. Access to pigments depends on the geographical environment. In cultures which is not infected by modern civilisation pigments were natural, nowadays when civilisation reaches everywhere using natural pigments is not necessity but tradition.

Most common colors used to painting body are black, white and red. Black pigmenst are made from charcoal or burned wood. White is made from clay and red is made from ochre.

Oils or grease is used as a glue.

The paint is put on with brush or a stick or with fingers.

Area around Mount Hagen city in New Gwinea, which i ssettled by people who not only cover their body with paint during ritual ceremonies but to woo somebody or during the ordinary day. To make their skin shinny thay rub it with pig_grease.

Thay put a lot of effort to make drawings on a face look good very often with help of a member of a tribe. Patterns on men_faces are entirely different from drawings on women_faces. The main difference is that whole man_face in first place is painted in black.

Very beautiful patterns are painted on bodys of The Nuba tribe_members in Sudan. Those patterns are expression of aesthetic needs of this tribe. Decorating body on purpos for aesthetic reasons can definittly be called art. Particulary parts of the pattern painted on a body enhance one_distinguishing features. It seems that painted man is trying to show that he is healthy and attractive they also shows his talent.

Tatoo

There are lots of proofs that tatoos was made 4000 years ago in ancient Egipt. The best remain egzample of ancient tatoo is skin of Scyt_chief, which was found in 1948 in Kazachstan. The age of this skin is estimated at 2000 years. Romes discovered many cases of tatooing among people they conquered.

In middle ages in Europ habit of tatooing was almost lost because of church activity who considered tatoos as a symbol of paganism but at the same time on the other areas of the world it was very popular.

Amazing, colorful and beautiful tatoos was made in Japan in 18th century.

Tatoo technics used in differnet part of the world are very similar. Pigment is put under the skin with needle. Most common colors are black made from coal or ink. Nowadays tatoos are very popular especially among young people.

Piercing

Rings in a nose, eras or cheeks are very popular among people of Africa and America. Rings are well known in uor culture. Lately young people have rings not only in ears but also in nose, eye brows, navel or other even intimate parts of the body.

It has to said about most conrofversial and bloody ways of changing peoples appearance – what other purpose has plastic surgery, which is lately very popular?

Civilisation has changed only the ways, purpose is the same – people want to bo more beautiful, than they are created by nature.